Terrible Overhead Press Form: Workout #2

I've completed two workouts since beginning my weight training.  Surprisingly, I am not experiencing much muscle soreness.  My husband thinks I may not be lifting to my potential for two reasons: my inflexibility and my mental block.

I have a poor attitude while working out: 

• "I don't want to." 
• "It's hard." 
• "Do I have to?" 

Basically, a lot of whining occurs.  We feel this limits me.  I think (hope) over time I will outgrow this.  Due to my inflexibility, I was unable to perform low bar squats my first workout.  I was able complete the low bar squats with good form for my second workout.  Holding the bar felt very unnatural and unpleasant.  I still have a lot of work to do on my stretching.  

Instead of benching, I worked on overhead presses.  My form was terrible.  The biggest issue with my form is I did not keep the bar close to my body as I should have.  I have work to do to improve it.    My post-workout homework was to watch another Mark Rippetoe video.  This time on presses.  The whole "tilt your pelvis forward while keeping the back straight" thing will take a bit to get used to.

The video is below.  This was a good explanation on how to perform the overhead press properly.

Workout #2 Results (Friday, April 17)

• Squats: 3 sets of 5 reps with 25 pounds
• Overhead Press: 3 sets of 5 reps with 15 pounds
• Dead Lifts: 1 set of 5 reps with 45 pounds

Noticeable Changes

I noticed the muscles in the lower left back have gained some firmness.  Additionally, I am able to pull myself up a little further with the power tower.  Not a real pull up, but it is better than before.

Getting Started with Weight Training: The First Workout

I am chronicling my strength training adventures with this blog.  I foresee a future where I become discouraged and ready to quit.   I will be encouraged if I come here and view my progression.   I also hope that my journey will encourage others.

The Starting Point

I am 5'5" and I weigh about 105 pounds.  Thanks to scoliosis I have a bit of a curve in my spine.  If you look at the top right photo, you will see my back leans slightly to the left.  If you compare my lower back muscles, you will find the right side of my back is doing most of the work.  The muscles there are firm, and on the left side a bit squishy.

Disclosure:  Some of the links in the equipment section are affiliate links.

The Equipment

I am thankful I can workout from the comforts of my own garage.  A little shy of two years ago, my husband started lifting weights.  He recently became frustrated with the amount of time he was spending away from home to complete his workouts so he purchased a squat rack. 

In our garage gym we have:

• SML-1 Rogue Monster Lite Squat Rack
• Bumper plates of varying weights
• Standard 45 pound barbell
• 15 pound training barbell
• Lasko Utility Fan
• Stamina Power Tower

The Goals

I am starting to lift weights for the following reasons:

• I want a back that is in shape
• I want to be stronger
• I want to weigh more

My primary goal is to strengthen my back, evenly.  I want to put the left side of my back to work.  My secondary goal is to become stronger.  I want to struggle less as I carry heavy objects.  I will reach this strength goal once I am able to lift 75 pounds comfortably and I am able to complete two pull ups.  For my final goal, weighing more, I hope I gain enough muscle weight to bring my overall weight to 120 pounds.

The Initial Workout

My husband has taken the role of my personal trainer.  He has learned a lot in the past two years and I am really thankful I have his help.  My homework prior before lifting any weights was to watch a video on how to low bar squats with Mark Rippetoe.

The video is below.  This was a great demonstration on squatting properly.

So for my first workout, we were trying to figure out what I tested up to.  The following are the results:

• Squats - 20 pounds
• Bench - 15 pounds
• Dead lifts - 35 pounds

I completed three reps of 5 for the squats and bench, and one rep of 5 for the dead lifts.   When I started my squats, it became immediately obvious that I am not flexible.  I struggled with the low bar squat, so until I become more stretchy I will be doing traditional squats.