Finally Started

myrealname

So I finally went to the gym today solely to start the SL 5x5 program.

It probably isn't the best time to start because I won't be able to make it to the gym next week since I have to go out of town for work BUT, I think I can now do this on my own! I got my boyfriend to come with me because one of the things that was holding me back was extreme self consciousness and fear of going to the free weight section on my own. I really just wanted him there to help me feel comfortable, familiarize me with the squat rack etc. and maybe figure out my starting weights. This is everything I wanted a PT to do but that didn't work out very well.

My boyfriend is now also joining the gym and is going to come with me again this week so I can do Workout B. However, I now feel like I can go on my own and will be ok. I even saw the PT I had and he didn't say a word about me being in the squat rack except "hi" and I thought for sure he would be critical and judgmental (if he was, he didn't say anything to me).

So I think I figured out my start weights: 95 lb for squats, 70 for bench and 70 - 75 for rows.

I have a calorie question though. I've been maintaining for a few months now. Using the tdee method at moderately active, my maintenance calories are 1748. I have my goal set at 1600 but don't always stick to it. I'm 5.4", 125 lb (give or take 1 or 2 some days). My question, doing the SL 5x5 program, should I try to stay at what I'm doing or eat more (I'm all for eating more LOL).

Thanks to all of you for your support and I'm so excited to really start doing this program.

jstout365

Congrats!!! I'm traveling next week as well. Many hotels have a fitness area. If you are staying at a place that does, you can always try doing the lifts with dumbbells if they have them.

Also, have you been lifting for long? I ask because the starting weights you listed are high starting numbers. It is recommended that you start lower and work your way up as designed in the plan. Squats and Deadlift can start higher than the bar, but at about 50% of your max. This allows you time to get form down before you start struggling with the weight. If you start closer to your max weight, you won't have that time and will increase risk of injury. Plus, your squat will increase 15 lbs a week if you lift 3 times a week. Even if you start at the bar, you will be back to 95 lbs in 3.5 weeks. Just wanted to throw that out there.

As for diet, if you are trying to maintain, I would maybe add 100 calories, so eat 1700, while lifting and see how that goes for a month. If you find that you are losing, add another 100 calories every two weeks until you find that you are back to maintenance. If you are trying to lose, stay at 1600ish and see how you feel. If you are constantly hungry and losing at a good pace, bump it up by 100 and go from there.

myrealname

Ok that sounds good. I'll try that with my calories for a while.

For the weights, I've been doing a lot of dumbbell workouts for quite a while. Lower weights but more reps. I didn't feel like I was overly exerting myself at these weights but do you think I should lower them? When I did the few sessions with the personal trainer, he had me doing 65lbs bench pressing at 8 reps. I found doing 5 was easier. I did 115 lbs deadlifting with him as well for 8 reps and both for 3 sets I believe. The boyfriend thought my form was good but maybe I should start with less to make sure?

myrealname

The more I think about it and what you said, I think you're right and I'll lower the weights so I can be sure my form is good. I was curious as to what I could do as well though.

Thanks.

jstout365

I had been lifting before I started and drastically dropped my weights based on the recommendations of others here. I think I went down to bar on bench and row and started squat at 65 and DL???? OHP was bar since I hadn't been doing that lift. I'd have to dig back in the thread list to see what I actually started at. If I can find it I'll update here. Any time I take an extended break from the lifts, I drop back down.

ETA: I went WAY back and found my post on starting weights - here it is: http://www.myfitnesspal.com/topics/show/894180-starting-weight-for-sl-after-other-lifting-plan

SezxyStef

I did the same thing as jstout...

lowered significantly

60 on Squat, Rows and BP, 40 on OHP and 75 on DL...(found this on my exercise diary as i keep track on MFP)

I have had a few form issues with my squats as they got heavier but nothing serious...

redheadmommy

Good job of getting over your insecurities around the weight room. I am at this stage too, and I feel the same way.
Seeing your start weights , you are amazingly strong already , especially compare to your size!
1