New Here, And Need Some Help

[vibragreen]

Just had my first work out today and I have a slight problem. The empty bar (45lbs) is too much for me I think. Squatting is ok, though I am really sore now, but the bench press I was trembling almost the whole time. And there is NO WAY I will be able to do the overhead press with the empty bar. Any suggestions? This is pathetic I know.

[mjh]

from the sl5x5 faqs:

I can't handle the weight on the Overhead Press. What could I do?
If you have access to a lighter bar, use it until you're strong enough for the 45lbs/20kg Olympic bar. Otherwise drop the Overhead Press for 2 weeks. Bench Press & Push-ups will build strength. 3rd week try the empty bar on the Overhead Press. Will be no problem by then.

Don't try and avoid the lifts because they're tough. If you can't finish 5x5 one day, try again next time. You will find that you get stronger, even if it's just a few extra reps. Once you get a taste of this you'll come to enjoy the challenge.

make sure your diet is good, too. That's what will make the real difference.

[vibragreen]

I try not to avoid them it's just the bars weight took my by surprise. I got through the 5x5 squats alright. The 5x5 bench had me shaking and my arms were fatigued after that, so it was a challenge to do the inverted rows. It kind of went like 5/3/1. And then by that time I couldn't do a single pushup without falling. Pretty intense stuff man. Right now my legs are killing me and it's tough to get up haha. But I intend to see this through, not sure if I should add weight or just practice with the empty bar a few more times for the next week or two.

[bluestreak]

Pretty intense stuff man. Right now my legs are killing me and it's tough to get up haha. But I intend to see this through, not sure if I should add weight or just practice with the empty bar a few more times for the next week or two.

Sounds like me when I started at the gym. Early on, there were days were I was sore to the touch. Or if I'd sit in a chair for a while, I found it was hard to get up.

Keep pushing yourself - you can do it!

[mjh]

I can assure you that next time you'll see results. Maybe a few more reps, or you'll just feel stronger through the movement. The soreness will diminish too, as your body adapts to the stress you're putting it under.

[vibragreen]

Time to post an update. I should probably start a training log.

Well, I have finished my first full week of squats and am now squatting 60lbs with relatively no trouble. Bench press I just added the first weights today and can bench 50lbs comfortably. The deadlift I don't know. I am not quite sure how to do it other than just pick the thing off the floor. I need to really study the technique. Finally I still cannot complete a full 5x5 overhead press. My best is 5/5/5/4/1 on an empty bar. It's so hard for me, and the muscles in the back of my neck and shoulders ache from it. But I am making progress and I am feeling good =)

I have been trying my hardest to eat more and go on the milk diet. Roughly I'd say I am drinking a gallon of milk every three days. I checked the scale at the gym and I am 123lbs, that means I've gained 6lbs in only two weeks from being 117. I'm not sure I believe that so I am going to say the scale is a bit off, but I have noticed my stomach filling out a bit so there's some weight there.

Overall I am feeling good about everything far and am still hoping to get to my goal weight of 150 and to add some weight to the bar on all exercises. Still thanks for the support everyone.

[vibragreen]

Also the advice from gym people has started. While squatting I was told to wear a belt or I'd fuck up my back by one of the gym administrators, and while benching I was told to do 8 reps and on the last rep increase the weight 5lbs and then start with that weight the next time.