[QUOTE=froggie;1027066]New to lifting, first week and just finished my 3rd day.
[B]Squat 65# 5x5 [/B](with the machine that guides you, not sure what it's called; I was careful to squat low, butt below my knees, and oh boy do I feel my legs now...)
[B]Bench press 45# 5x5 [/B](that's right just the barbell, and it's truly challenging.
[B]Dead lift 62# 5x5 [/B](I had room for more, felt good)
[B]Biceps curl 10# per arm, 5x5[/B]
[B]Lying leg raises 1x20[/B] (third time this week, definitely feeling that one too!)
I guess starting out conservatively is safest anyway! But I'm curious to hear how this looks...
For background, I've never lifted before; I'm 5'5 for 124#; recently recovered from chronic cardio which means I'm trying to follow PBP Fitness instead of running miles and miles; pretty sedentary otherwise though I do get my share of slow movement each week.[/QUOTE]
Looks like a starting point. I'd ditch the Smith Machine or whatever you're doing squats in. You'll get more out of squats, in a safer manner without being guided. Of course, you have to learn the technique (I like the technique sections of Starting Strength 3rd Ed. by Mark Rippetoe, personally for this), and increase the weight incrementally without sacrificing form.
I'd also ditch the curls and additional ab work for now. Can you do any chin-ups?
My work out today is working at my standing desk from 9-5, then eating a big venison steak and sweet potato fries cooked in coconut oil while logging some couch time. It was a tough weekend between lifting and training Brazilian Jiu Jitsu, and some recovery time is probably overdue. Weight is down to ~153.5.
5x pullups ...last 2 sets done superslow to failure. 1hr jogging.
5/3/1+ Day, Squats & Bench
I've never had 260# on my back before. Gonna be a little frightening, although my projected 1RM indicates I should be good for at least 3 or 4 reps. To be seen.
Maybe power cleans after that fun. Depends on how late I get started.
Edited: Got 5 reps with the 260. Last one was a grind. GRRRRIIIIND. 9 reps on bench with the 180. Really wanted 10. Had to leave the bar on the pins. Power cleans: A few sets of 3 with 135. A single with 145. A single with 155 that felt really good/right/pure. Went for 165. Probably would have racked if I'd gotten under it better, but I think I pulled it with my arms. Would have been a PR, although it still seriously lags behind my other lifts. Oh well. Ate a huge venison steak.
A little back and bis at the hotel followed by:
short and sweet
Today I did back and biceps. Lat pull downs, DB Curls, Low Rows, High Rows, Standing BB Curls, Pull Over and Bent OVer Rows. It was a pretty good workout. Then I did a 20 minute jog.
3x5 Barbell Complex: RDL/Row/Power Clean/Front Squat/Press (95lb) Supersetted with Barbell Curls 3x10 (60lb)
Diamond Push Ups x 20
Incline Sit Ups x 20
Back Extensions x 20
Chin Ups x 10
Dips x 10
Ice Skater Jumps x 10 each side
CF - Fran
5x5 Deadlifts and an hour jog.
Straight Ellyptical (elevation 11, resistance 6) 20:00, 2.61 miles
Pullups, planks, kettlebell clean and jerks, kettlebell swings, pushups