mtnmama's 5x5 - complete novice female

[mtnmama]

Week 1
Monday (like 2 days ago)
A Workout - keep in mind - first time lifting in quite a while - trying to figure out my weights....

Squats - 5x5 - 30lb bar ONLY the first set - then 40lb for other 4 sets - using the Steinborn lift until I get a power rack
Bench - 5x5 - 40lb on first set - 50lb on other 4 sets
Row - 5x5 - 22lb first set - 32 lb on other 4 sets
Shrug - 3x8 - 32lb
Skulls - 3x8 - 22lb
Straight bar curl - 3x8 - 32lb
Good Mornings - 2x10 - 30lb
Weighted Floor Crunches - 3x20 - 10lb

pretty twitchy by the time this was over - I will be doing Workout B in a few minutes - really sore still - so should be interesting.

disclaimer - I am waiting on an mri and results to tell me if I have a congenital neck ligament issue (spontaneously ripped my rt carotid and lft/rt vertebral arteries years ago - might be due to some genetic issue)...had to back out of my first Spartan race in two weeks - my risk of injury includes death (like a much better chance than normal people - they say my head goes about 30 degrees too far around - think linda blair - exorcist - just kiddin) - so decided to wait and see how it goes - HOWEVER - I am cleared to lift I did NOT go light because of my condition - I am really just this weak

[mtnmama]

Week 1
Wednesday
B Workout - still trying to figure out my weights....

Squats - 5x5 - 40lb - using the Steinborn lift until I get a power rack
Deadlift - 1x5 - 80lb
Standing Press - 5x5 - 30lb first set - 40lb on other 4 sets
Row - 5x5 - 30lb
CGBP - 3x8 - 40lb
Straight bar curl - 3x8 - 37lb
Weighted Floor Crunches - 3x20 - 15lb

This kind of sucked. I feel really weak - and I am so damn sore.

[mikeallen52]

Just an FYI ; if you're in a caloric deficit, you should be running the cutting version, which is 3x5 for the compounds, and 2x8 for the accessory lifts. Then you bump up the weight EVERY 2 workouts.
Also, you should use the same weight for all sets, not x amount for 1 and y for the other. If you're warming up that's fine, but they shouldn't count as a working set :P

[mtnmama]

Just an FYI ; if you're in a caloric deficit, you should be running the cutting version, which is 3x5 for the compounds, and 2x8 for the accessory lifts. Then you bump up the weight EVERY 2 workouts.

OOOOHHHHHHHH - you know - I think I knew that for 5 minutes - but I totally spaced it - information overload....will change that NOW!

Also, you should use the same weight for all sets, not x amount for 1 and y for the other. If you're warming up that's fine, but they shouldn't count as a working set :P

That I did know - because I asked I have lifted twice now - and I was really just trying to figure out the weights I should be doing - and do not want to waste a day on uber light weights. Now that I have done A once and B once - I will NOT do the mixed weights again.

SO - here's my newest question - should the shortened sets be at a slightly higher weight - since I should (right?) be able to handle a little more weight for less sets / reps? Or - should I just use the weights I have figured out - and increase every two sessions - and leave it be? ALSO - when you say increase weight every two workouts - that means on the things that repeat on both A and B days (i.e. squats and curls) - you increase each A day, right? Like today was A at x weight - then B at X weight - then next A should now be at X+5, right?

(posting this in 5x5 thread too - in case you don't peak back in here)

[mikeallen52]

That I did know - because I asked I have lifted twice now - and I was really just trying to figure out the weights I should be doing - and do not want to waste a day on uber light weights. Now that I have done A once and B once - I will NOT do the mixed weights again.

SO - here's my newest question - should the shortened sets be at a slightly higher weight - since I should (right?) be able to handle a little more weight for less sets / reps? Or - should I just use the weights I have figured out - and increase every two sessions - and leave it be? ALSO - when you say increase weight every two workouts - that means on the things that repeat on both A and B days (i.e. squats and curls) - you increase each A day, right? Like today was A at x weight - then B at X weight - then next A should now be at X+5, right?

(posting this in 5x5 thread too - in case you don't peak back in here)

It is ok if you start at a low weight. The weight will add up, trust me. It's better to start off to low than too high.

And yes, for workouts on a and b day, bump them on "a" day, IF you pass them on the same weight for both days.

[mtnmama]

Tuesday CARDIO - did SLT (Slow Tone Session) on erg - 3x 2'r3' - for 25' + 2'wu & 3'cd = 30 minutes - total of 307 calories and avg 148 HR and 5,719 meters

[mtnmama]

Thursday CARDIO - did SLT (Slow Tone Session) on erg - 2x 2'r3' - for 25' + 2'wu & 3'cd = 30 minutes - total of 268 calories and avg 148 HR and 5,174 meters

[mtnmama]

Week 1
Friday
A (cut version)

Squats - 5x5 - 45lb - spaced I was switching to the cut version - will fix next time (disclaimer - I SUCK at squats - always have - thus I must keep doing them - may switch to box squats because of knees and for better form)
Bench - 3x5 - 55lb
Row - 3x5 - 35lb
Shrug - 2x8 - 35lb
Skulls - 2x8 - 24.5lb
Straight curl - 2x8 - 35lb
Good Mornings - 2x10 - 35lb
Weighted Floor Crunches - 3x20 - 15lb

Not as sore as I was on Wednesday - but good mornings really kill - good kill

[mikeallen52]

Good mornings are terrible aren't they! In a good way of course.

Don't worry about squats, they will shoot up! My 1RM before doing this program was 225.. since I started I'm up to 250 across all sets ; ON A CUT! Keep your protein high, and you'll still grow muscle.

[mtnmama]

Good mornings are terrible aren't they! In a good way of course.

Don't worry about squats, they will shoot up! My 1RM before doing this program was 225.. since I started I'm up to 250 across all sets ; ON A CUT! Keep your protein high, and you'll still grow muscle.

Thanks Mike - and thanks for peeking in here - it feels cool having someone curious about my progression - and willing to comment on what I am doing.

All of my lifts are hard right now - even at these puny weights - but I know that like everyone says - you increase so fast on this program - that HAVE to start out light.

today will be a row cardio day - and I *think* I am getting a power rack today - totally excited.

[mikeallen52]

Thanks Mike - and thanks for peeking in here - it feels cool having someone curious about my progression - and willing to comment on what I am doing.

All of my lifts are hard right now - even at these puny weights - but I know that like everyone says - you increase so fast on this program - that HAVE to start out light.

today will be a row cardio day - and I *think* I am getting a power rack today - totally excited.

It is my pleasure! What is hard for you may not be hard for me, but what's hard for me may be easy to someone else! Just stay focused on you and you'll be able to accomplish anything! Rowing is great cardio! I do it for a warm-up sometimes. I try to stay away from running ; just due to recovery and all, but to each their own!

[mtnmama]

Week 2
Tuesday (yes - a day behind - argh!)
B Workout - ok - so - remembered to do the cut version of sets & reps - but forgot I was not supposed to go up on weights today!! GEEZ - will write out my next few workouts now - since clearly I cannot be trusted to do the correct thing at the time of the lifts - natural blonde!

Squats - 3x5 - 50lb - used my new (used) power rack
Deadlift - 1x5 - 85lb
Standing Press - 3x5 - 45lb
Row - 3x5 - 32lb (completely spaced these until I was writing this out - doing them while typing this )
CGBP - 2x8 - 45lb
Straight bar curl - 2x8 - 40lb
Weighted Floor Crunches - 3x20 - 20lb

Tuesday CARDIO - did E (Easy Session) on erg - 1x30' + 2'wu & 2'cd = 34 minutes - total of 308 calories and avg 133 HR and 5,989 meters

So - other than I am dense (clearly) - today felt really good. I know my weights are still really light - but at least I am getting it done! slacked yesterday - no real excuse - besides work (I think 18 hours yesterday - and two kiddos + husband. This morning - my mom told me - some days you get the bear - other days the bear gets you. She was referring to how bad my day today was! So - I still got in my session - and my cardio. Might make up some missed cardio tomorrow, too. Will try to get back to MWF next week.

[mikeallen52]

Awesome you got your power rack!

Do not worry about the weights being light, they will add up really quick! 60lbs on squat a month if you up 5lbs a workout, so it'll get there!

I was doing cardio on my off days, but the weights started to get up there and it was affecting my recovery so I quickly dropped them, keep up the good work! I'm looking forward to your progression!

[mtnmama]

Thanks! I am writing out my next few weeks (hopefully no resetting before then) just to keep myself on target. I get all caught up in the moment when I am lifting - and want to add weight every time and do more reps! I am completely retraining my brain here. When I was a college athlete - we NEVER left weight the same for successive sets - always increased - and always to failure. This is a whole new mindset.

I might have said this before - but I was told not too long ago to be a scalpel - not a hammer. At first - I was like - NO - hammer always - but then I got it. I can still go hard and be a scalpel - but I am doing it with intelligence and a plan - rather than just going!

[mtnmama]

so in love with this!!! so - instead of a dining room - we have a bench, power rack, an erg, 3 bars and LOTS of plates. my ids think I'm crazy and my husband thinks its great!

[mikeallen52]

Thanks! I am writing out my next few weeks (hopefully no resetting before then) just to keep myself on target. I get all caught up in the moment when I am lifting - and want to add weight every time and do more reps! I am completely retraining my brain here. When I was a college athlete - we NEVER left weight the same for successive sets - always increased - and always to failure. This is a whole new mindset.

I might have said this before - but I was told not too long ago to be a scalpel - not a hammer. At first - I was like - NO - hammer always - but then I got it. I can still go hard and be a scalpel - but I am doing it with intelligence and a plan - rather than just going!

Resets are the name of the game. Just know what you're doing has a planned progression scheme, and it is going to work. (Assuming you eat for your goal).

Knowledge is power, that keeps me on track. Once those weights pile on, you will most definitely need those rest days.

EDIT ; AWESOME POWER RACK, JEALOUS.

[mtnmama]

Thanks! I am proud of the rack

Wednesday CARDIO (#1) - did SLT (Slow Tone Session) on erg - 4x 2'r3' - for 25' + 2'wu & 3'cd = 30 minutes - total of 292 calories and avg 146 HR and 5,517 meters

Wednesday CARDIO (#2) - did E (Easy Session) on erg - for 20' + 2'wu & 2'cd = 24 minutes - total of 207 calories and avg 136 HR and 4,055 meters

Tired - and a little hungry - but not too bad. I need to just to sleep well tonight. Planning ot shower and then sleep - hopefully with no visits from sick or coughing kiddos. We have a snow delay for school tomorrow - so maybe, just maybe I can sleep in a minute.

SO - I recalculated the macros that I think I need today - and I really, really want to eat less. I want to eat about 1350 / day - but I am thinking maybe it is too much of a calorie deficit.

I calculate my TDEE at 2,000. My protein (based on 1 gm / lb lbm) should be 125. My fat (based on .4 gm / lb lbm) should be 50. Even at 100 gms of carbs (which for me feels like I am cheating every day!!!!) - that puts me at 1350. I was thinking 75 - 80 gms carbs - but that's only 1250 - and I am just sure that I cannot go that low and still do my 5x5 and cardio.

SO - long story short - the 1350 calories I desire will put me at a 650 cal / day deficit. So - what do you think - too low???? Remember - I am still really high bf% - 31+% - with a goal of ~18%.

peace

[mikeallen52]

Being in a higher deficit you will lose weight faster, but also muscle that you do have. Keep it to no more than a 500cal deficit a day. Trust in your nutrition, and remember this is a marathon not a sprint!!

[mtnmama]

OK - on that note I recalculated again - and I went to 140 protein - 100 carb - 60 fat. A little bump everywhere - and gets me to 1500. I am going to have to supplement with a shake - since I cannot wrap my mind around 140grams of protein from chicken!! I know there are other choices - and I switch it up sometimes - but I have to plan - and chx is easy to plan.

[mtnmama]

Week 2
Thursday
A (cut version)

Squats - 3x5 - 50lb
Bench - 3x5 - 55lb
Row - 3x5 - 40lb
Shrug - 2x8 - 40lb
Skulls - 2x8 - 24.5lb
Straight curl - 2x8 - 40lb - these really sucked. I had a (no s$$t) red rover accident when I was 18 - and my elbow has hurt ever since. I think I will be micro loading these from here on out.
Good Mornings - 2x10 - 35lb
Weighted Floor Crunches - 3x20 - 20lb - at what point does this seem stupid - like will I eventually have a 45lb plate I am lifting up - this kills the back. Wish there was another substitute.

overall - pretty good. this is the first time I have lifted by myself (like no kids to yell at) and during daylight hours. kind of weird. Not a terrible thing though!

resisting the temptation to weight today. I think I should start only weighing once a week....need to get my mind in a better place and stop obsessing. I have to weight on Wednesdays for the may1 - Aug 1 challenge - so I will try and just stick to that!!!

[mikeallen52]

For your core, you could hold dumbbells and that'll be another way to get more weight, or you could do some weighted planks? Throw a plate on your back and do that, or bicycle crunches. Bicycle crunches you won't be able to add weight (unless you get ankle weights) but once you get up to 15reps a side, they start to burn. Just use your imagination!

Yes, weigh-in once a week! However, I generally forget every morning since I have to walk to the gym to do it :P

Good lifting though!

[mtnmama]

Friday CARDIO - did SLT (Slow Tone Session) on erg - 2x 2'r3' - for 25' + 2'wu & 3'cd = 30 minutes - total of 286 calories and avg 141 HR and 5,430 meters

This felt good - sorta sore in the sholder - left side - surely because I am weak on that side - and really struggled with my bench yesterday - not sure why - did not go up in weight....whatever.

crunches - my dumbbells are light - that won't work...planks - throw a plate on your back and do that - I think I will try this!

weighin in - I think I should move my scale - it sits about 4 feet from where I sit all day working - super tempting.

[mtnmama]

Week 2
Saturday (yes - a day behind - argh!)
B Workout(cut version)

Squats - 3x5 - 55lb - got a mirror so I can check form without asking my husband to watch everything - good idea!
Deadlift - 1x5 - 85lb
Standing Press - 3x5 - 45lb (can't add at night - did first 5 with 55lb - then 45lb and 45lb - oh well)
Row - 3x5 - 35lb (this was my -10% day)
CGBP - 2x8 - 45lb
Straight bar curl - 2x8 - 42lb (duh dum - did 37lb first set - then did 42lb for next set - and an additional set - just to see if I would fail - and I did not )
Weighted Floor Crunches - 3x20 - 25lb

No real CARDIO today - went to the Spartan race - was not medically allowed to race - really bummed - but I have more desire to compete next year.

Still subconsciously and consciously thinking about macros really hard....wondering if maybe I am dealing with the tail end of the effects of metabolic slowdown. I know, I know - people say that when they are not getting the results they want as a result of not doing what they should.

a)lost 68lb
b)>1000 cal deficit for ~250days
c)more to go-at ~32% bf (h20)-goal 18%.

I had to increase carbs to eat at a 500 cal deficit-did it all at once when I started IIFYM/ICF on the same day - 2 weeks ago. Not gaining & not losing. I have been around the same weight - within ~3lb since 4/15. I am precise about weighing /counting cals. Is there any way to jumpstart now - since I did not reverse diet? Did diet break between BIG deficit and IIFYM. Seeing body changes - just not scale.

I am thinking that I am ok - since I am not gaining. My metabolism is probably catching up with me I think I might stay at this macro daily goal for another week or two - and just see how it turns out. I have plateaued before - and sometimes I just think the body needs to adjust. I am adjusting to lots of carbs that I did NOT eat for ~8 months - so extra water from the glycogen. I am getting some swell from new muscle growth. Guessing my numbers will start to move soon - hope.....

[mtnmama]

Week 2
Tuesday
A (cut version)

Squats - 3x5 - 55lb
Bench - 3x5 - 60lb
Row - 3x5 - 45lb
Shrug - 2x8 - 40lb
Skulls - 2x8 - 27lb
Straight curl - 2x8 - 42lb
Good Mornings - 2x10 - 40lb
Weighted Floor Crunches - 3x20 - 25lb

This was good - felt really strong. The shrugs, good mornings, and crunches felt WAY too easy - but everything else was hard - or really hard.

[mtnmama]

Week 3
Thursday
B Workout(cut version)

Squats - 3x5 - 60lb
Deadlift - 1x5 - 90lb (accidentally did 2 sets - yeah - dumba$$ - I know)
Standing Press - 3x5 - 50lb
Row - 3x5 - 40lb
CGBP - 2x8 - 50lb
Straight bar curl - 2x8 - 45lb (I only got 7 and 6 reps on this one - will go again next time and see if I fail again - then my first reset)
Weighted Floor Crunches - changed this - did some push downs with my husband (me laying - him standing - pushing my legs down), then some medicine ball side-side abs - then this rolling wheel thing (holy CRAP - it hurt)

OK night - my hubby was trying to figure out his 1rm numbers so he can start the 5x5 program. So - it went a little slow. He did well - can't wait for him to really be my partner in lifting!!!!

Side note - I finally went down on the scale. Only a .4 loss since 4/26 - but I'll take that over another gain. Hoping this is a trend.

Going to leave my macros alone for the time being - and see where I end up.

[mtnmama]

Week 3
Saturday
A (cut version)

Squats - 3x5 - 60lb
Bench - 3x5 - 60lb
Row - 3x5 - 50lb
Shrug - 2x8 - 40lb
Skulls - 2x8 - 27lb
Straight curl - 2x8 - 42lb - dropped back down to the 2 sessions ago weight - I was way sore during the last one at 45 - and my elbows are bad to begin with - will microload this a little better this time around - but may stay at this weight for a few sessions.
Good Mornings - 2x10 - 40lb
Ab Roller - 1x10, 1x15 - spaced I had this thing - it is KILLER!! I am still sore from doing it the other day. I like this for when I am alone - since it is compound.

Good day!!! Kind of weird - kids were here - and awake...long breaks to keep them happy - and trying to be quiet for sleeping hubby (he works swing shift).

[mikeallen52]

Ab Roller = death!

Monitor your calorie intake every 2 weeks or so, and honestly the scale does play a factor ; but my favorite gauge is the mirror, I'm actually up 2lbs, but my body looks better than I did 2lbs less

Good lifts, looking strong. Keep at it

[mtnmama]

THANKS MIKE!

Today Cardio - short HIIT session - still weak - and finished it up about 20 minutes ago...not puking - but definitely went to 100% effort. I did 10x 30sec on / 30sec off - on the erg. My highest watts were the 6th, 7th set - and by the 10th - I was barely hanging on - but finished....

Not sure what optimal HIIT would be - but looking forward to getting back to some cardio at least. feels good - makes me happy.

[mikeallen52]

HIIT can be however you want. Here is a good article for some HIIT ideas, obviously tailor it to your needs ;

http://www.simplyshredded.com/crank-...d-the-fat.html

[mtnmama]

Week 4
Monday
B Workout(cut version)

Squats - 3x5 - 65lb
ACCIDENTAL Bench Press - 2x5 - 65lb (even with things written out - I am still duh-dum)
Deadlift - 1x5 - 95lb
Standing Press - 3x5 - 50lb
Row - 3x5 - 45lb
MediumGBP - 2x8 - 50lb (advised by my doc / therapist that I MUST widen my grip - causing scapula issues - residual from 2/8/13 accident - this still hurt - bad hurt - not good hurt - will probably microload once I get my little plates)
Straight bar curl - 2x8 - 45lb (did not fail - will do this weight again next time - and see if I can hack it )
Ab Roller - 3x15 - not going very far...not yet - I have ripped my abdominals before - like 5 places - during a race (rowing) - still going strong - just don't need to rip anything today SIDE NOTE - my abs are getting really strong - but they are still under a very thick layer of pudge! Pudge must go - flat stomach must surface.

Good workout - a little sore in my joints though - wrists and elbows. I had chronic issues there before - so no surprise. I think I may need to supplement in order to get less snap, crackle, pop in there. YAH!! This night makes me feel strong. Mirror not so much.