I'm only new too. To start off with, just work with the olympic bar (if you can lift it) or a lighter bar or even dumbells. I actually wrote out the whole expected increases of the weights and have started crossing them off when I achieve that gain. An example is:

Week 1, A -
squats 5x5 @ bar,
bench press 5x5 @ bar,
rows 5x5 @ bar + 5kg (on each side. I write it out so I know how much to put on each end of the bar - minimises the maths skills required)

Week 1, B -
squats 5x5 @ bar + 1.25,
OHP 5x5 @ bar
Deadlift 1x5 @ bar + 5kg

Week 1, A -
squats 5x5 @ bar + 2.5
bench press 5x5 2 bar + 1.25
rows 5x5 @ bar + 6.25

Week 2, B -
squats 5x5 @ bar + 3.75
OHP 5x5 @ bar + 1.25
Deadlift 1x5 @ bar - 6.25kg (I decided to take it slow!)

Anyways, I went on like this for the whole 12 weeks (yep, I had an anal moment!) and have it in my weight training notebook. I glance at the page to know what I'm expecting to do. the reality is that I wasn't able to OHP the bar, so I tracked down that I used the smaller bar with 10kg on it (5 at each end) and I'll increase these until I get to the weight of the olympic bar, and then start crossing off what I achieve. It's getting really messy to read, but is alot easier than doing the maths from the last week. For me, anyway!

Good luck! It's fun...

You add weight each workout, not each set.

So if you start squatting with 45 lbs, then the next workout (2 days later) you would squat 50 lbs, the next workout after that 55, etc.

You add weight for each lift separately, and you keep track of each lift separately. That means you will end up progressing differently in bench presses than you will in deadlifts, for example.

You're going to need a way to track everything such as a notebook or log on your PC or online, or if you have an iPhone, get the Stronglifts app to help you keep track.

I use the StrongLifts app and like it, especially the clock for rest between sets. Now if I could just figure out how many 2.5lb, 5lb and 10lb plates make 85lbs lol

I use the StrongLifts app and like it, especially the clock for rest between sets. Now if I could just figure out how many 2.5lb, 5lb and 10lb plates make 85lbs lol

Oly bar and 2 10s on each side


OP - You will see that some of us do a progressive lift when we get to our really heavy #'s as a way to continue progressing, but not doing 5x5 of super heavy work. I do this particularly with squats to keep a hipflexor issue in check. I started with the 2 kg add to each workout and then modified my progression when I started to stall and have the hipflexor pain. I agree with Dani that if you haven't read the sticky by Tameko yet, start there. It is easy to read and gives links to the 5x5 videos Mendhi did.