Newbie :)

j99li

Hi everyone!

I just recently started 5x5 and it is definitely interesting. I did workout A on Mon and workout B today.

I definitely struggled with the 65lb row....should I keep the same weight next time? I was able to complete the entire 5 sets but i definitely found it challenging.

I did the deadlift today but only at 50lbs cuz I couldn't get 95lbs off the floor lol. I think I will increase it by 5lbs each time instead of the recommended 10.

OHP...OH DEAR GOD! lol I did it with the empty bar today and right now, my shoulders are KILLING me!!! I duno if I can do the increase in 5lbs. I tried looking up washers to buy and my question is, will all washers sold at hardware stores fit the bar? Or does it have to be specific ones? I live in Toronto Ontario and I dont know if my local canadian tire sells them.

Those are the things I noted...anyone have suggestions on how to improve or how to make progressions?

Also, should I be eating more on days I lift?

Thanks!

kirabob

Hello and welcome!

You don't have to start with the bar on any of the lifts - and you don't want to if you can't do the lifts with the bar AND good form!

For your rows - does your gym have fixed barbells in lower weights? And did you stack up plates so that you were pulling it from about 8.5" off the floor? Try stacking plates and just using the bar with no plates (45 lbs) or a 30 lb fixed barbell next time.

Deadlifts - again - stack up some plates so that you are pulling from 8.5" (that's the height the bar would be with 45 pound plates on it) - or even pull it from the lowest rung of the squat rack (if that's what you are using). Form is always important, but doubly so on deadlifts - so if going up in 5 lb increments lets you hold good form, then do it, by all means!

OHP- if the empty bar was too much, try a fixed barbell in a lower weight, or even dumb bells - they will use a few more stabilizer muscles, but the main muscle groups are the same. If you can't find fractionals, just add on extra reps as you are able until you can complete 5x8, then try going up.

As for the eating - how do you track cals right now? I usually eat more on my rest days, because that's when my body demands the extra food - but everyone is different.

j99li

The gym does have barbells in lower weights but I find that the majority of them aren't their "true weight". I stacked up a few of the bases of the stepper and used that, but it didnt work well because the bar would always shift through the stepper. Is one 45lb plate lying flat approx 8.5" off the floor? It looks a lot lower than that. Maybe I will try 2 stacked plates next time instead of the stepper.

I will definitely keep the OHP weight at 45 again and try to do reps leading up to 8. So is it the day I can do 5x8 comfortably and then move up or just the moment I can do 5x8?

Currently, I measure my food and I track it here on MFP. I am currently aiming to eat 1,730 calories but I dont know if that is over or under eating when I lift. I also dont know if I should eat back my exercise calories lol. I did this TDEE a long time ago and I forgot if i chose sedentary or not

lwoodroff

Not flat, where the hole in the middle is ie if you had it loaded on to your barbell that height. I need about 3 plates stacked sideways to achieve this :-)

j99li

Oh ok thanks! I tried having only one plate and it was definitely wayyy too low for me. I will try 3 plates stacked up