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had my first heavy lifting workout at the gym, today i am pretty sore

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  • #16
    Thanks for all the replies. I believe for the most part I had good form; I had viewed the how-to videos on the StrongLifts site beforehand. I'm not too worried about other gym-goers, but I do think I probably started with too high a weight. I should start low, focus on form, and as long I make a habit of lifting, I should get progressively stronger.

    General question: should you add-on weight during a workout? For example, if I bench the bar plus 5 pounds, should I add some more weight for, say, my last 2 sets?
    Yes, the real Dirk.

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    • #17
      Originally posted by dirk41 View Post
      Thanks for all the replies. I believe for the most part I had good form; I had viewed the how-to videos on the StrongLifts site beforehand. I'm not too worried about other gym-goers, but I do think I probably started with too high a weight. I should start low, focus on form, and as long I make a habit of lifting, I should get progressively stronger.

      General question: should you add-on weight during a workout? For example, if I bench the bar plus 5 pounds, should I add some more weight for, say, my last 2 sets?
      It's been awhile since I have done SL 5x5 but I'm pretty sure you only add weight each workout and do the same weight for that workout.
      "The problem with quoting someone on the Internet is, you never know if it's legit" - Abraham Lincoln

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      • #18
        Originally posted by Jerseyjim View Post
        First time ever at the gym and you went heavy? Uh oh, the soreness has only started. You'll probably be worse tomorrow.

        Be patient, give your body some time to get used to a new activity. I'd do 3x/week with less weight. You'll know when your body is ready to increase resistance.
        I agree -- you aren't doing the program, you're just lifting however you want to lift. I know that both because you went heavy and because you deadlifted and benched on the same day, and the Stronglifts program has deadlift on overhead press day, not bench day.

        Go by the program to the letter. Download the tracker and if you have a smartphone, get the app. Follow it to a T. You won't impress anyone when you bench press and squat using only the bar, but it works. I've never been very strong, and my 1 rep max on the bench has always been below 140. I'm doing 80 pounds on the bench for 5 sets of 5 right now, and I'm squatting 125. You just aren't going to have all the girls in bikinis flock around you with those weights. But, and this is important, I'm also doing all the lifts correctly, I'm getting stronger every workout, and my deadlift this Friday will be 170. A week from the following Monday it will be over 200. By the end of November, if I don't stall (I probably will on all lifts), I'll be at 290 on the squat, 165 on the bench, 185 on the row, 155 on the press and 330 on the deadlift. I have no doubt I won't hit those numbers -- you will stall at some point, and that is contemplated by the program. The point is, you will be hitting really respectable numbers really fast (I started in July). So be patient, don't worry if people sneer at you for lifting with just the bar, and follow the program. It works, if you will work. If you go heavy just because, then you aren't doing the program and it's your own fault if it doesn't work.

        By the way, lifting 3 times a week is fine if you start light and concentrate on form. I haven't missed a workout since July.

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        • #19
          Originally posted by Fernaldo View Post
          It's been awhile since I have done SL 5x5 but I'm pretty sure you only add weight each workout and do the same weight for that workout.
          Correct. You add 5 pounds for all lift every time you do that lift, except deadlift, where you add 10 pounds.

          You also start the program with an empty bar for all lifts except deadlift and rows, which start at 90 pounds and 65 pounds, respectively.

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          • #20
            Take lots of time learning the form with lower weight. you have the rest of your life to lift.

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            • #21
              I should probably clarify something...by "started lifting heavy" I meant that I started lifting weights, as opposed to bodyweight exercises like push-ups and pull-ups. I have a power tower at home and had been doing some push-ups, dips, and (attempted) pull-ups. Anyways, just got back from the gym today and I went with lower weights while trying to focus on form. On the bench I started with the bar plus 20 pounds, which I feel was a good amount. I got through 4 sets before failing on the 5th.
              Yes, the real Dirk.

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