Any advice?

jen_092

Hi everyone! I'm two weeks into Stronglifts and I really like it. I started really low on the weights, and now I'm finally up to 45+ on squats and DL, still using dumbells around 30-35lbs for all others. Each day has been sufficiently challenging and enjoyable.

Yesterday was the first day that I felt really bad about the workout, it felt like I accidentally added too much weight! I failed the *first rep* of my first bench press set! I went to push through and my left side just... couldn't. I'm sore today, and I'm worried the next few workouts might go in a similar way.

To make sure I'm not beginning to sabotage my progress, I wanted to bounce some ideas around. First, should I be doing warmup sets now? It seemed silly to push around 10lbs but I guess it might help?

Then there's the issue of my eating. I'm so used to being in the "if it fits your calories" mindset but I've been trying to work on my macros. I weigh 165lb and since I want to drop to 150lb I've been eating TDEE - 15% (1650 kcal). My protein intake is about 85g per day, and I'm really struggling to get there (why do I seem to hate food with protein?!). I always thought 85 was a good amount, until I started hearing the rule of 0.8-1.0g x body weight. If that's the case I'm way off. Yikesss.

canadianlbs

i'm one of those Thou Shalt Always Do Warmups people. because i got introduced to lifting by mark rippetoe's book starting strength, i guess i also really stick to his thing of 'you ALWAYS start out with only the bar. no matter what'.

but, yeah. warmup sets are always a good idea, just to get a feel for how your muscles are feeling and get them . . . well, warmed up. you move fluid into the muscles and joints, kind of pre-activate the muscles if you're experienced and remind yourself how to do it if you're learning. it just generally makes a big difference.

idk what your working weight is for bench, but the basic idea i've always used is that you do whatever math it takes to give your body a gradual 'introduction' to the weight you'll be working at. my trainer always sets out three or four warmup sets, and the last two are for only four and three reps, respectively.

Fittreelol

Hi! That sounds frustrating.

Can you explain your method of using dumbbells for upper body lifts? How much is each db, how are you increasing, etc. Dumbbells are significantly more challenging than a barbell which may be why you're having the issue.

Adequate protein is very important when losing weight because it helps preserve lean muscle mass. The typical rule of thumb is .8-1.2g per lb of lean body mass. I think it's very common (and it was true with me) that when I first started paying attention to protein I was struggling to get 90g. I have ~130lbs lbm so now I aim for 140-150 and I don't find it overly difficult to get, but it didn't happen over night. Like anything else in life you're trying to change it's probably best to start with small changes and build up. There are plenty of great threads in the forums on how to increase protein intake. SideSteel/ETP have some good posts: http://community.myfitnesspal.com/en/discussion/1080242/a-guide-to-get-you-started-on-your-path-to-sexypants/p1 and http://community.myfitnesspal.com/en/discussion/819055/setting-your-calorie-and-macro-targets/p1

amyinthetardis1231

I can't really speak to the macros, but as far as failing the first rep of BP--I've generally found that even at fairly heavy weights, I come closest to failing on the reps where my form is off. When form is on point, it's much easier to move even heavy loads. Can you get a video and post it on one of the form check boards for feedback on whether that's causing you trouble?

Dumbbells are also a bit harder than barbell because your weaker side has to work harder, whereas with the bar your stronger side will often compensate for your weak side and kind of pull it along. If you have a significant difference in strength between R and L sides, DBs are actually a good way to even yourself out.

jen_092

Fittreelol wrote: »

Hi! That sounds frustrating.

Can you explain your method of using dumbbells for upper body lifts? How much is each db, how are you increasing, etc. Dumbbells are significantly more challenging than a barbell which may be why you're having the issue.

Adequate protein is very important when losing weight because it helps preserve lean muscle mass. The typical rule of thumb is .8-1.2g per lb of lean body mass. I think it's very common (and it was true with me) that when I first started paying attention to protein I was struggling to get 90g. I have ~130lbs lbm so now I aim for 140-150 and I don't find it overly difficult to get, but it didn't happen over night. Like anything else in life you're trying to change it's probably best to start with small changes and build up. There are plenty of great threads in the forums on how to increase protein intake. SideSteel/ETP have some good posts: http://community.myfitnesspal.com/en/discussion/1080242/a-guide-to-get-you-started-on-your-path-to-sexypants/p1 and http://community.myfitnesspal.com/en/discussion/819055/setting-your-calorie-and-macro-targets/p1

Thank you!

For bench, each dumbell was 17.5lb the day I struggled. I've been increasing by 5lb total each time I complete the 5x5. Should I try just jumping to the 45lb bar for a couple workouts l to avoid to dumbells?

I will definitely check out the threads re: protein!

jen_092

amyinthetardis1231 wrote: »

I can't really speak to the macros, but as far as failing the first rep of BP--I've generally found that even at fairly heavy weights, I come closest to failing on the reps where my form is off. When form is on point, it's much easier to move even heavy loads. Can you get a video and post it on one of the form check boards for feedback on whether that's causing you trouble?

Dumbbells are also a bit harder than barbell because your weaker side has to work harder, whereas with the bar your stronger side will often compensate for your weak side and kind of pull it along. If you have a significant difference in strength between R and L sides, DBs are actually a good way to even yourself out.

Thanks! I'm sure my form was off because I'm still so new. When I took a deep breath and readjusted myself I ended up getting the sets in. But yes, my left side felt the struggle so much more than the right.

Fittreelol

jenxbowers wrote: »

Fittreelol wrote: »

Hi! That sounds frustrating.

Can you explain your method of using dumbbells for upper body lifts? How much is each db, how are you increasing, etc. Dumbbells are significantly more challenging than a barbell which may be why you're having the issue.

Adequate protein is very important when losing weight because it helps preserve lean muscle mass. The typical rule of thumb is .8-1.2g per lb of lean body mass. I think it's very common (and it was true with me) that when I first started paying attention to protein I was struggling to get 90g. I have ~130lbs lbm so now I aim for 140-150 and I don't find it overly difficult to get, but it didn't happen over night. Like anything else in life you're trying to change it's probably best to start with small changes and build up. There are plenty of great threads in the forums on how to increase protein intake. SideSteel/ETP have some good posts: http://community.myfitnesspal.com/en/discussion/1080242/a-guide-to-get-you-started-on-your-path-to-sexypants/p1 and http://community.myfitnesspal.com/en/discussion/819055/setting-your-calorie-and-macro-targets/p1

Thank you!

For bench, each dumbell was 17.5lb the day I struggled. I've been increasing by 5lb total each time I complete the 5x5. Should I try just jumping to the 45lb bar for a couple workouts l to avoid to dumbells?

I will definitely check out the threads re: protein!

Increasing 5# on dumbbells is A LOT. I think you would be fine to start with the bar, and may even find it significantly easier because the smaller stabilizing muscles don't have to work as hard. If you prefer to stay with DB a popular method of progression is to add a rep each session before adding weight. So you'd do 5x5, then 5x6, then 5x7, then 5x8, then add weight and do 5x5. Hope that helps!

jen_092

Fittreelol wrote: »

jenxbowers wrote: »

Fittreelol wrote: »

Hi! That sounds frustrating.

Can you explain your method of using dumbbells for upper body lifts? How much is each db, how are you increasing, etc. Dumbbells are significantly more challenging than a barbell which may be why you're having the issue.

Adequate protein is very important when losing weight because it helps preserve lean muscle mass. The typical rule of thumb is .8-1.2g per lb of lean body mass. I think it's very common (and it was true with me) that when I first started paying attention to protein I was struggling to get 90g. I have ~130lbs lbm so now I aim for 140-150 and I don't find it overly difficult to get, but it didn't happen over night. Like anything else in life you're trying to change it's probably best to start with small changes and build up. There are plenty of great threads in the forums on how to increase protein intake. SideSteel/ETP have some good posts: http://community.myfitnesspal.com/en/discussion/1080242/a-guide-to-get-you-started-on-your-path-to-sexypants/p1 and http://community.myfitnesspal.com/en/discussion/819055/setting-your-calorie-and-macro-targets/p1

Thank you!

For bench, each dumbell was 17.5lb the day I struggled. I've been increasing by 5lb total each time I complete the 5x5. Should I try just jumping to the 45lb bar for a couple workouts l to avoid to dumbells?

I will definitely check out the threads re: protein!

Increasing 5# on dumbbells is A LOT. I think you would be fine to start with the bar, and may even find it significantly easier because the smaller stabilizing muscles don't have to work as hard. If you prefer to stay with DB a popular method of progression is to add a rep each session before adding weight. So you'd do 5x5, then 5x6, then 5x7, then 5x8, then add weight and do 5x5. Hope that helps!

Thanks! I went with a fixed weight 40lb bar and it was much easier. If there is a bench available next time you bet I'll go for the Olympic bar!

canadianlbs

jenxbowers wrote: »

If there is a bench available next time you bet I'll go for the Olympic bar!