Establishing Baseline Weights

[stl rick]

Is there a method to establish the correct starting weights for the SS program?

I am returning to the program after a long layoff. My girlfriend, who has never lifted in her life, wants to start the program at the same time. We would both benefit from the correct starting weight.

Thanks,

Rick

[Andy Baker (KSC)]

Just start warming up and see what happens. You'll have to go by feel. You will be weaker but probably not as weak as you were the first time you started the program. Just use common sense and select a weight that is moderately difficult for a set of 5 and then do 2 more sets with that weight. You should not miss reps and the weight should not be so heavy that you have veins coming out of your forehead. Same with her.