First Day of 5x5

TravelsWithHuckleberry

Hi All,
I'm new to lifting, new to 5x5, new to the group, and new to MFP. Tonight is my first session, and I'm excited, nervous, and a little intimidated.

I've got an experienced friend who is going to help me navigate the waters of the gym and help me learn proper form. I've told him I want to start 5x5 and he's down with that, but also said he's "putting his own spin on it too." Not sure what that means, but until I find out, I'm not going to stress about it. He knows I need the very basics, and I trust him. (I'll report back later with any issues.)

Basically I'm just wondering if you gals have any words of wisdom for me as I start this adventure.

Thanks!
Courtney

PS -- In case you're wondering, I've done some weight training before but it was all on machines and for isolated muscles. Not a fan, and stopped that program about three weeks ago. I also have a significant amount of weight to lose, though the number isn't as important as how I feel. Ideally, I'd like to get from an 18 (sigh) to a size 4/6, which I think is appropriate given that I'm 5'4" and genetically curvy.

SezxyStef

Hey there and welcome.

"his own spin"...just make sure he doesn't deviate too much from the program.

As for advice...make sure form is good, get a foam roller, choose your priority gain strength or losing weight (it's often hard once you start getting heavy to stop and we all have a tendancy to up our intake to compensate), take measurments and pics at decent intervals to see progress....as sometimes the scale is a liar.

Don't weight yourself after lifting...esp in the next week or two.

http://www.bodyrecomposition.com/fat-loss/of-whooshes-and-squishy-fat.html

is a good article to read....

Llamapants86

Make sure he gets through the major lifts, that's the base and really shouldn't be screwed around with.

Start light enough to get form right and build up. It isn't a race to get to a specific goal and form is important.

I second the foam roller.

And lastly, be prepared to be hungry and a little swollen (muscles retain water for repairs). It is just a natural reaction and you learn how to cope with it as time goes on.

PurringMyrrh

Ha! "hungry" is an understatement! :bigsmile:

TravelsWithHuckleberry

Thanks to all of you for replying!

My first workout was awesome, and my friend ended up not putting his spin on things. But there was a hiccup -- I can't do squats yet.

Squats -- I've had some shoulder issues in the past which have affected my range of motion, and I can't get the bar in position on my shoulders / back. So, we did inverted / incline (?) leg presses instead (seat's at an angle and you push up). We started at 90 lbs and worked up to 270, trying to find my starting point. I'd been working with a personal trainer until about three weeks ago on all machines, but that number is way higher than I expected. We'll work from there while I do what I can to increase my range of motion in my shoulders. (Has anyone had a similar issue?)

Bench Press -- I started with just the bar, but ended up putting 5 lbs. on it for the last four working sets. Those dinky 2.5 lbs on each side looked hilarious, but I could feel the difference. Felt comfortable there, so will bump next time I do Workout A.

Barbell Row -- I think it's going to take me a little time to get the hang of it. We just worked with the bar which rested on stacks to get the height right. I don't think I bent over quite far enough -- I wasn't parallel to the ground, that's for sure. I'll be sure to make adjustments next time.

Even though I'm disappointed about the squats, the first session was great and I'm already looking forward to Wednesday. Off to do some stretching before bed.

Additional words of wisdom always welcome!

Thanks,
Courtney

SezxyStef

If you have mobility issues you could try front squats...I haven't personally done them but I know that the weight is usually lighter for them.

He says not to do front squats in the write up but whatever...it does mean a small difference but I don't think it's enough to hinder.

TravelsWithHuckleberry

I'll definitely check those out -- thanks for the suggestion.

C.

willrun4bagels

For shoulder mobility, I like these: http://stronglifts.com/shoulders-dislocations/

The name sounds scary, but they aren't! I use the handle of my swiffer mop thing with the mop detached.

ketoandbarbell

Front squats would be good or goblet squats also.


Love the shoulder dislocates and i was told to do these also when i asked about shoulder problems.
https://www.youtube.com/watch?v=-Lnqtibxboo
https://www.youtube.com/watch?v=cgxr6xAB5ZM#t=17

TravelsWithHuckleberry

Thanks for the suggestions -- I'll check out all of them.

Courtney