Not sure why I've decided to do the public log thing, but some support and advice along the way would be nice.
I've been in and out of the gym for years, but generally unfocused and without a specific plan. I did work with a trainer for a year, which got me in better shape, but now I'm on my own.
After much research, I've decided to give the Rippetow/Starting Strength Program a try. I am substituting Pendlay Rows for the Power Cleans. I'll probably add chin-ups and dips later, but I'm keeping it simple for now.
I am 5'7", 166lbs, about 22-23% BF.
Maintenance calories for me would be about 1900 Cal. Macros are about 40P/40C/30F. Currently I'm running about a 250 calorie deficit to try to cut down the weight and BF. However, as the weights get higher on the SS program, I'll probably up the calories to 1900 and try to maintain weight while building muscle mass. I know that might not be possible, and I'll increase the calories more if I start stalling on the weight progression or losing energy.
This week will just be a test week to get a feel for the program and establish my starting weights, especially since I can only get two non-consecutive workouts in this week.
SO- FIRST DAY TODAY!
I have not regularly used barbells before, so everything felt new, awkward and a bit embarrassing, especially the squats. I'm a real weakling, but that doesn't bother me- you gotta start somewhere.
Squats: worked up to 85 lbs (including bar) x 5 reps x 3 sets. My form sucked, and I definitely need to go lighter next time and work on form until I get it right. My shoulder/rotator cuff on the right hurt while holding bar, too, so perhaps I'm not holding the bar correctly.
Bench Press: worked up to 95 lbs (including bar) x 5 reps x 3 sets. This felt good and I think this is a good starting weight.
Deadlift: worked up to 85 lbs (including bar) x 5 reps x 1 set. I think I got the hang of this one regarding form by the end. I felt I could go heavier but I'm going to be careful and start at lighter weights and work up slowly.
Man, my legs are shaky and I did not push myself with heavy weights!
Thanks for reading if you're out there! Advice and encouragement accepted!