Hello

I've only done 6 works outs and loving it - but wanted to say Hi and welcome

1.My first thought would be - start lighter - I think Mehedi says start at 50% of your max or with an empty bar. The aim is to build up so you get stronger, if you start too heavy you will run out of places to go pretty quickly (which personally would discourage me).

For the rest 2-6 - I'll let the wise folk here guide you.

Good luck - lifting heavy just seems awesome to me and the ladies on this board rock big time!

Welcome to the group!

1. You can start with dumbbells for the OHP until you are able to lift the bar. One option is to increase reps by one each workout until you can move up to 5 reps at the next weight. For example, do 40 5x5 day one, then 40 5x6, then 40 5x7, then attempt 45 5x5. Another option is to purchase fractional weights (1.25 lbs each) or Fastenell washers that can come in various weights like .25 or .5 lbs. Many ladies here can give advice as to where you can find them online. For OHP, I set my progression by the 5x5 standard, but only move up when I have a full 5x5 in good form. I move up and then get reps of like 5,4,4,3,2. The next time I would stay at that weight and work to add reps onto the sets up to 5. It is what worked for me and how I like doing it.

2. You should start out with 5x5. People drop to 3x5 when the weight gets pretty heavy for them (so all relative), they feel that 5x5 is just too much, and the rest times become so long that it takes over an hour to do the 3 lifts.

3. The program is supposed to be 12 weeks, but many people do more than the 12 weeks. Most people use the end of the 12 weeks as a point where they deload by some percent and then start back into the next cycle.

4. Accessory lifts are other strength lifts that you do in support of the 5 primary lifts. These often are done at lower weight for 8-12 reps. Doing accessory work is not necessary if you are looking to increase your strength with SL. I do accessory work because I actually enjoy going to the gym 6 days a week and I do lighter weight accessory work to develop some of the smaller muscle groups or work on particular weak points that will help with my primary lifts.

5. Core work is really up to the individual. All the 5 primary lifts will work the core. There is not a need to do additional core work unless there is a specific weakness you are trying to solve in an effort to strengthen your form on a lift. Again, I'm a nut and actually enjoy core work so I do it on non-SL days as part of the accessory work.

6. How much cardio is also a personal decision. This is where you have to decide what you want to get out of the program. HIIT is good and can support the push for fat loss, but too much and you will probably have difficulty with recovery between lift days. Yoga is great and many ladies here do it and find it helps a lot with their lifting. How much rest you need depends on your body, current level of conditioning, nutrition, sleep, stress....and a few other factors. If you start feeling fatigue, then you need to look at your fitness routine and see where you can reduce. This will either be in intensity or duration. So back off on weight/intensity of cardio, or do the same for less time (drop the number of HIIT sessions or time of cardio sessions).

If your goal is to get stronger, focus on SL and see what you can do in addition to it. If it is general fitness and you don't mind slower progression on the lifts, you can do that also. It really depends on what you want to get out of it.

Gloves probably aren't helping. They make the overall distance your hand has to curl greater. Since you don't have a lot of weight on the bar for ohp yet, try taking them off and see how that feels.