I did my very first work out on Monday and used the 45lbs barbell for all the exercises.
I did phase one and phase two of NROL4W but I did not really like it because of all the "weird" stuff going on.
I think I am more of a "routine" kind of person.
So I figured, I start with 5x5 and see how it goes. My only issue I think will be the deadlift.
I did that during NROL4W and my lower back hurt really bad. This time I think I will just try to do a semi sumo deadlift and hope that will help my lower back. (My first language is German so not sure how to explain it in English). Some of the bones in the lower back are "fused" together (which they shouldnt be) and that makes my lower back hurt. I am thinking that might be part of me not being able to deadlift using the"conventional" deadlift form.. I did 135lbs on NROL4W but my right lower back made me pay for it...So I am kind of glad to have to start over with only the barbell and figure out my form first.

I did my very first work out on Monday and used the 45lbs barbell for all the exercises.
I did phase one and phase two of NROL4W but I did not really like it because of all the "weird" stuff going on.
I think I am more of a "routine" kind of person.
So I figured, I start with 5x5 and see how it goes. My only issue I think will be the deadlift.
I did that during NROL4W and my lower back hurt really bad. This time I think I will just try to do a semi sumo deadlift and hope that will help my lower back. (My first language is German so not sure how to explain it in English). Some of the bones in the lower back are "fused" together (which they shouldnt be) and that makes my lower back hurt. I am thinking that might be part of me not being able to deadlift using the"conventional" deadlift form.. I did 135lbs on NROL4W but my right lower back made me pay for it...So I am kind of glad to have to start over with only the barbell and figure out my form first.

Congrats on your first workout! "fused" is also the term in English, I believe. As for the impact on deadlifts, I am not qualified in the least to say! I would guess that it wouldn't be a good idea to continue "as-is" anything that hurt, so either it's just a form issue, or it has to do with existing back issues. Will let the experts in here answer!

Hey All,

Checking in after a 2 week hiatus due to burn out! Going to listen to my body more and eat more this time! Still REALLY struggling to get anywhere near my protein intake goals, but oh well

28kg dumbbell squat
16kg dumbbell bench press
35kg deadlift

Yesterday's workout:

After pulling the poor unloved squat rack out of the corner at the gym (I'm visiting my parents):

Squats
5x5 @ 170
OHP
5x5 @70
Deadlift
1x5 @195
Pushups
3x15
Vertical leg lifts
3x12

Then I helped my folks weed their almost vertical hillsides. And this morning I am discovering little tiny muscles in my thighs I didn't know existed. Good times, good times.

Hi All! :flowerforyou:

Yesterdays Workout:

Squat = 110
OHP = 55
DL = 120

Hope you all have a great day!

Session 18 tomorrow

Current 5x5 (full sets)-
Squats: 105 (failed at 100...had to deload for a week)
Deadlift: 160
OHP: 65
BP: 85
BR:100 (failed at 105)

Hi!
Can I check in with a question?

I started Stronglifts 3 weeks ago, and after some form issues, I'm feeling great. I started with the empty bar for squats and now I'm up to 60lbs. Yay!! hahah
My question - I took my measurements (well, took a peek) and my thigh is up an inch. Is this normal for lifting? I've been focusing so long on losing weight and inches (and I've just broke the hold the scale had on me), now my inch lost turned into a gain. Trying not to panic lol

BUT I'm down .75 inches around my belly button (waist)

Don't stress. You are probably building some lovely muscle. As you continue lifting, you may find that you go in cycles where you get a little bigger, than much smaller, then a little bigger, etc. etc. Just keep eating and lifting and resting and it will all be fine!

Thank you so much for this. I sure hope that's the case!!

I guess I should check in with my numbers!! haha

Session #7 yesterday

Squats - 65lbs
BP - 65lbs
BR - 70lbs

Woo!
(I was wrong in my last post, I had to check the app :laugh: )

This morning - my "light" day of Texas, for squats anyway.

Squats -2x5@ 125 (so nice to only have to do two sets!)
OHP - 3x5@85
Then chinups, back extensions and then two sets of good mornings with just the bar.

Yesterday evening I went for a super-brisk 5-mile walk. Well, it was more like brisk walking and then breaking out into a jog for about a quarter of it here and there. I just had a ton of energy for some reason. This afternoon I went on the same trails but much much slower. I couldn't have gone faster if I'd tried; the legs just weren't moving. Yesterday - 5 miles in 60 minutes. Today - 4 miles in 80 minutes. Tomorrow - rest day; maybe yoga.

Geez, was I off with my lifts this morning! The squats... Ugghhh. :noway: I wonder if my dodgy knees are not coping with doing these twice a week (I have adapted the program to suit myself!). I had trouble with body weight squats, then the bar, tried a box squat and just sat down!, tried my 25kilo squat and wobbled all over the place and my knees hurt. Deloaded back to the bar and that hurt the knees. So I just got the sh1ts and went over to bench! I tried my best but it didn't come together! :sad:

Bench was ok. My weight was 27.5 (I think), which is my highest ever. I got through 5x5, but repeated the 4th set as I knocked the rack on my way up on the first rep and it put me off :huh: - I had to do the roll of shame on the 4th rep! Luckily, I was all alone (and I don't put the barrier things on the bar) so I was not embarrassed and I wasn't squashed! I was so sh1tty about the squats that I regrouped and finished in style!

Rows - heavy man! 32.5, I managed 5x5 but it was hard going. I'll see how I go next week - may need to repeat this one? Or maybe I was just having a crappy day?

Oh well, now I'm at work and have eaten my porridge and will get on with the things I have to do!

Enjoy your days and your lifting! :drinker:

B day for me. I took Monday off due to a stupid cold.

Squat 80#
OHP 50#2x5 45#3x5
DL 95# 1x5 105# 1x5

I'm getting super frustrated with my ohp. My elbow hurt today when I had the weight down so I'm just gonna keep at it and maybe add a few sets of ohp on my a days until I can actually progress consistently (or at least once) with it. Super job ladies! You all are awesome!

Hi!
Can I check in with a question?

I started Stronglifts 3 weeks ago, and after some form issues, I'm feeling great. I started with the empty bar for squats and now I'm up to 60lbs. Yay!! hahah
My question - I took my measurements (well, took a peek) and my thigh is up an inch. Is this normal for lifting? I've been focusing so long on losing weight and inches (and I've just broke the hold the scale had on me), now my inch lost turned into a gain. Trying not to panic lol

BUT I'm down .75 inches around my belly button (waist)

Don't stress. You are probably building some lovely muscle. As you continue lifting, you may find that you go in cycles where you get a little bigger, than much smaller, then a little bigger, etc. etc. Just keep eating and lifting and resting and it will all be fine!

I agree that it's going towards building new muscle, but the larger variations of size are usually due to swelling/water retention during muscle reparation, I think? There are days when I have huge pump, but most of it does eventually flush away (especially if I allow some recovery time without lifting). May be possible you measured at such a time?

OHP 3x5@25kg (55.1lbs) 2x4@25 (55.1lbs) - these drive me mad - why do my shoulders not square themselves up and work!!! grrrrr

The description in Starting Strength of how to do OHP was extremely helpful to me, have you read it? Tightening up my entire body and feeling my power flowing straight up from the floor into the press was helpful. Clenching my glutes (keeps the back from arching) helped. Beginning with elbows in front of the bar. Concentrating on the bar path being straight up and directly over the middle of my feet, and letting my head/body move around the bar to make that happen.

Sorry if any of that is redundant for you. It's a tough lift for sure, but the right form makes it a wee bit less awful.

Yes--the clenching your butt and driving your heels into the floor on OHP really do help! In most people's mind's, OHP seems like it's an upper body lift, but if you do the clenching, etc, it really turns into a full-body exercise.