Reassessing training goals and programming

helliwen

First off, apologies for the lengthy post – I hope it’s at least coherent!


Background:

32 year old female, training on and off for 5 years (strength, aerobics, dance etc.), history of anorexia/bulimia/depression (still in therapy, not currently an issue but the fear of relapse is still there), had a training-related herniated disc injury 3 years ago but no current injuries apart from niggles.

I train to: A) keep myself sane, focus on what my body can do rather than what it looks like, C) feel healthy, and D) (if I’m honest) to help me to eat well.



I train three times a week in a small gym at my workplace, which is great because basically whenever I feel like I need a break during the day, I can head down there and get a break from a job I don’t particularly like.


I’m currently feeling a bit lost. I did NROLFW last year, then started Starting Strength. I quickly got stuck, i.e. couldn’t increase the weight on my lifts and even had to drop back. The trainer in my gym (whom I see sporadically) suggested a cycle of low weight-high rep work, which I did for four weeks.

I started SS again this week, and am having difficulties already. I’m worrying about not being able to increase the weight (as happened today), about hurting myself and not being able to train (=disaster for my mental health) and about losing motivation if I’m not “improving”. Yes, anxiety may be an issue here, but my worries are based on past experience.


What’s important for me is that I push myself, that I can train consistently and that I’m feeling like I’m making progress in terms of strength. I do indoor climbing/bouldering once a week so would love to see the effects of strength gains on that too. Aesthetics are lower on the priorities list.

I'd really appreciate some advice regarding goal setting and programming? I’m feeling like my goal of lifting progressively heavier weights isn’t going to be sustainable, whether it be due to lack of good equipment (no power rack), health issues (in the form of physical "niggles", and mental) and lack of regular contact with a good trainer.
Has anyone else had to reassess their training goals/strategy?



Strength training is one of my major support pillars in life, which is why it's so important to me to have a clear structure to it.

LuckyLloyd

If you're struggling to increase your lifts on a progressive program like SS there are a couple of simple questions to ask first:

- do you eat at a small surplus?
- do you sleep / recover well between each training session?

If the answer to both of these is yes then I'd wonder:

- have you reset each of your lifts twice - i.e. got to a weight you couldn't complete three sets of five repetitions on, lowered to a weight you got two weeks ago and progressed up from there?

If it's still a yes on this then it could simply be a case that your five years of on and off training have got you to a point where you are no longer a beginner and simply can't add weight to the bar each session no matter how on point your diet and rest are.

But don't despair! Your answer may be an intermediate program rather than a beginner one which works by having you do more work at a lower percentage of your one rep max and taking periodic deloads. I've personally had really great success with 531 recently for one of my lifts. There's a write up here:

http://forum.bodybuilding.com/showthread.php?t=112382761

And a spreadsheet here:

http://www.allthingsgym.com/531-spreadsheet-download/

But generally, you can google / research 'intermediate strength programming' and read up on some of the basic concepts.

In terms of goals, if you can stick through a year of 531 as programmed and do the sets of 5, 3, 1 as denoted in the spreadsheet then you'll inevitably end up stronger than you currently are. No matter what intermediate program you favour, the idea is that it should be sustainable long term and regularly challenging - but without the constant stress per session that the late stages of Starting Strength involve.

Best of luck with whatever you decide to do.

Chucky the tree

Have you taken any breaks recently? If not I'd definitely recommend taking a week off and then going back into the gym and see how you get on. I'd be surprised if you don't break through your current barrier.

helliwen

Thanks for both of your answers:

LuckyLloyd wrote: »

- do you eat at a small surplus?
- do you sleep / recover well between each training session?

Yes and yes

LuckyLloyd wrote: »

- have you reset each of your lifts twice - i.e. got to a weight you couldn't complete three sets of five repetitions on, lowered to a weight you got two weeks ago and progressed up from there?

Well, no - I didn't even get that far. For example, I started with a squat of 40kg, got it up to 47.5, then had to drop back down to 40. Similar for DL (with different weights!). I think my form severely deteriorates though (esp. squat depth) with every little addition.

Rest weeks are a rare thing - I did lower the weights for the last few weeks though.

To be honest, I think my issue is mainly psychological. When the weight goes up, I get anxious. I'm afraid I'll hurt myself, not be able to train, and fall to pieces. My last injury (slipped disc probably due to deadlifting with poor form) coincided with a very low point in my life. Not having a rack with safety bars for squatting also doesn't help - I'm afraid I'll get stuck at the bottom of a squat.

I suppose, what I'm really wondering is what alternatives there are to lifting as heavy as possible à la Starting Strength that will still give me the sense of achievement and the kick I need. For example, I like the idea of Crossfit but I need to be able to train in my work gym.

LuckyLloyd

helliwen wrote: »

32 year old female, training on and off for 5 years (strength, aerobics, dance etc.), history of anorexia/bulimia/depression (still in therapy, not currently an issue but the fear of relapse is still there), had a training-related herniated disc injury 3 years ago but no current injuries apart from niggles.

I train to: A) keep myself sane, focus on what my body can do rather than what it looks like, C) feel healthy, and D) (if I’m honest) to help me to eat well.

Strength training is one of my major support pillars in life, which is why it's so important to me to have a clear structure to it.

If getting stronger and becoming a more useful human being are genuine goals then I'm afraid your lifting will have to be progressive in one form or another. You need to apply stress for your body to adapt to.

If you have been assessed as able to train then you should bear in mind that developing a stronger muscleculture will reduce your chances of reinjury in the future. A mental block to training will ultimately inhibit you in some way shape or form.

conzy

When I plateaued the best thing I did was re-assess my nutrition and visit a coach / trainer.

I had a case of fúck-around-itis for weeks where my weight didn't really change and all my lifts had stalled.

You will not be able to add 2.5kg to the big lifts in a linear fashion after the glorious noob gains are gone, this will be even more difficult for a female. You should buy a set of fractional plates so you can add 1kg to the bar. Working in different rep ranges will help to, moving from 5x5 to 3x12 or pyramid sets etc

helliwen

Thanks for the advice.

I have access to plates 0.5kg plates so small steps are possible. I´ve already ordered Practical Programming as well, but it´ll take a few weeks to arrive from the US. I´ve also started working my through the Supple Leopard book in the hopes that that will help me with my injury fears.

There is a gym with a power rack in our office across town to which I also have access, so I´m thinking if it could make sense to train heavier squats there where I feel "safer", for example, once a week.

I´m the only woman really who trains in my gym (away from the cardio equipment and the pink dumbbells) and the only person who squats/deadlifts "heavy" (relative to body weight). I suppose I´ve also been letting comments regarding lifting heavy/safety/necessity add to my own doubts. It´s reassuring in its own right to have received encouragement here to keep going with it. Thanks.

Chucky the tree

helliwen wrote: »

To be honest, I think my issue is mainly psychological. When the weight goes up, I get anxious. I'm afraid I'll hurt myself, not be able to train, and fall to pieces. My last injury (slipped disc probably due to deadlifting with poor form) coincided with a very low point in my life. Not having a rack with safety bars for squatting also doesn't help - I'm afraid I'll get stuck at the bottom of a squat.

I suppose, what I'm really wondering is what alternatives there are to lifting as heavy as possible à la Starting Strength that will still give me the sense of achievement and the kick I need. For example, I like the idea of Crossfit but I need to be able to train in my work gym.

With something like starting Strength that should never happen though. You should have a good idea of when you are struggling and when the next rep will be to much. If you want to be super cautious you could even stop two/three reps before potential failure.

Mellor

Working on technique could easily be enough to get past the plateau.