Increasing weights after S & H

[NinjaMom]

Hi everyone!
I just finished a three week rotation with S & H and went back to MIS. I really felt like I achieved some strength gains during S & H so I figured I could increase my weight load. I started with a 40lbs barbell (instead of 35lbs) for the squats and on the second set I experienced a shooting pain above my knee cap. I lightened the weight and continued but was unable to squat, plie and lunge deeply without pain. I also increased the weight by 5 lbs for back, shoulders, bi & tri's and found I could handle it for the first set but would have to lower weight for second set. Has anyone else experienced this or am I expecting too much gain too quickly? I also wondered if the faster reps of MIS make it harder to increase the weight even though I was lifting quite heavy with S & H. Just wondering what others experienced with strength gains after S & H. Thanks for your input!!
JJ

 

[lynn]

Hi JJ--

I experienced the same thing when I was done w/ my S&H rotation. I went back to PS and noticed that because the reps were faster, I couldn't go up as high in weight as I thought I could.
The upside is that I think my form was a whole lot better than it was pre S & H. Cathe really gets you in perfect form and stance with that series and I think in the long run I will be able to up my weights w/ PS as well.

Lynn

 

[jillybean]

Hi! One thing I noticed after doing S&H is that my form is better. I use the 10 degree tilt from S&H during PS or MIS and find that I don't use any momentum, perhaps that is why I can't up the weights. I am still at the same poundage, but it feels like I am lifting heavier because I am not swaying and I really concentrate on the negative now, I don't just drop my weights once I am done with the positive part of the movement. Keep it up - you'll be increasing those weights in no time!