Question for SPATTS

[Smurfy]

SPATTS....
Having read many of your posts over the last few months, I am certain you could help me

I have been training consistently for the last 3 years or so. Initially i got into it to lose weight ( lost 120 lbs, gained back 20 lbs since weight training more intensely). I have been training in the 12-15 rep range for a while and doing alot of cardio(5 days a week 45-60 min a day) in an effort to maintain my weight loss and keep fat gain to a minimum. AS a result, I have pretty good muscle development and definition (thanks to good genetics). And, I never really was too concerned about "how much i could lift" until recently....

I look strong. People ask me if im a bodybuilder or powerlifter or do i compete. They make comments like "this chick has muscle she could kick my ass". I have had people in the gym aproach me and ask why i dont use more weight. LOL

I see women much smaller than me using ALOT more weight then me. And its starting to BUG me

So, with my boyfriends help (he is a powerlifter/strongman competitor) and some input from Joel Toranzo and other PLs i know, I am going to REVAMP my training to work on INCREASING MY LIFTS!! I currently have a depressing benchpress (can only use 75lbs for a set of 12) and i have never even squatted without the SMITH machine.

I have my lifting schedule pretty much in tact to start next monday. And very excited about it. My question is, how much do i have to cut back on my cardio while training for STRENGTH GAINS? i refuse to cut cardio out totally but i would be willing to do 3 sessions (30 min each) a week. Do you think this amount of cardio wuold be detrimental? Thanks for reading this long post lol

 

[spatts]

3 x 30 mins cardio would be fine, especially if you're just walking or on an eliptical.

Post up your training split that you're starting on Monday.

 

[Smurfy]

ok i will but its at home and im at work
but since my boyfriend is considering me a BRAND NEW BENCHER. he is having me do bench press work twice a week (mondays and thursdays) for 3-4 weeks to wake up the muscles so he says LOL i think im will be doing flat presses 2 warm up sets of 10, then 7 working sets in a pyramid/rev pyramid rep range ( i think thats what he called it) after flat bench ill be doing flat DB presses 4 sets and tricep work i.e. lying barbell extensions and pushdowns 4 sets each

i will work back on tuesdays (day after 1st bench workout of the week)>

then bench again on thursdays - same as above

squat on fridays and other leg work

i suppose after 3-4 weeks of this routine he will change it up to lower my reps and increase my weight. its jus that right now my muscles cannot take real heavy doubles or anything like that since im relatively new to benching as it is

 

[spatts]

I'l be interested to see how that works for you. It's very, very different from what I do, so it will be a good learning experience for both of us. Are you going to be tracking your numbers or keeping a journal?

 

[Smurfy]

I haven't thought about tracking my numbers on paper per se, but i think this is a good time to start that! I usually just keep it all in my head

 

[bignate73]

paper wont lie as to what you have done before. if you had thoughts of slacking and its max effort day, you can always look back and see how you did it before, you can do at least that or more now. thats how i treat it. me against the log book. (and weights i guess) hehe.

get your form down for your major lifts before focusing on increasing weight. your bf is spot on with getting you used to benching and "waking" up those muscles. getting you to use the correct muscles for the job.


have fun!!!!

 

[Smurfy]

Thanks for the tips. I have a feeling my boyfriend will give me a notebook and instruct me to use it to log my lifts each week b/c thats how he does it. He will tell me if i wanna get serious with it, then i have to go about it the right way - which i agree with.

As for spotting me, he might not be able to be with me each time i train so hopefully i can find a random guy at the gym to give me liftoffs and spots

As far as form, i have benched quite a few times with my bolyfriend who tells me that my form looks great so i got that goin for me LOL

 

[Smurfy]

ok now i posted a few pics on my photo gallery...finally figured out how to do that LOL

 

[Kiittee]

Nice pictures. You do look naturally strong.

 

[Smurfy]

Thanks!
Just wish i was as strong as i look?!
Not sure what my full strength potential is, but, anxious to find out!