Whether you're new to the gym, recovering from a setback or you are an advanced lifter, the principles of progressive overload are always the same.
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1) Be consistent.
2) Slowly increase the difficulty of the lift by one metric or another each time you workout. For example, increase the number of reps, the number of sets or the amount of weight.
3) Be patient. Remember, progress will not always be linear. Keep working hard and you will break through plateaus.
Nov 23- 3x15 @ 135
Dec 8- 4x15 @ 135
Dec 13- 4x15 @ 140
Dec 17- 4x15 @ 145
Jan 11- 15,15,12 @ 155
Jan 14- 3x17 @ 155
Jan 17- 3x12, 1x14 @ 165
Jan 21- 4x20 @ 135
Jan 24- 12,12,12,13 @170
