Alright, lifting day 2 for me, day 1 for the missus. Once again, I'll lol @ myself. The plates I had thought I'd mistaken as 45s but were actually 35s were actually 45s after all. The original weights were accurate, and I'll correct again.

Me.
Squats:
45x5x1
65x5x1
95x5x1
135x5x1
145x5x3

Press:
45x5x1
55x5x3

Deadlift:
135x1
155x5x1

Missus:
Goblet Squats:
20x5x1
25x5x1
30x5x3

DB press:
10 (each)x5x1
15x5x2

She actually complained about a weird 'popping' feeling in the left arm. It felt like something about as wide as a pencil 'popping' out of place. Not painful, but didn't feel right. She felt it in the forearm--starting at the elbow bend and radiating about halfway to the hand--and in bicep area, again radiating from the elbow bend. This was unexpected and disconcerting enough that we didn't have her do any more presses.

Romanian Dead Lifts:
45x5x1
55x5x1
65x5x2

Also, I was thinking, my decision not to eat against any weight lifting calories is actually lunacy. This is SS on a cut, which people already think is lunacy. I shouldn't cut any more than that. What is the best estimate for calories burned while on a weight regimen like this? We were in the gym about 45 minutes from the start of our first set to the end of our last. LoseIt would give me credit for 385 calories for "vigorous" weight lifting, or a meager 154 for "light" weight lifting. My wife would get slightly more credit for each category, as she's a bit heavier than me. For today, I ate 300 calories to compensate for the weights, and my wife 200. A better estimate would be appreciated.

Bottom line

MrWookie: 3304 food calories, 529 biking calories, 300? weightlifting calories, 204 g protein
MrsWookie: 2067 food calories, 200? weightlifting calories, 154 g protein. Actually, the missus warmed up on the elliptical before weights, and I don't have those numbers.

Thanks for the advice and videos of goblet squats and Romanian deadlifts. MrsWookie took to those well, and she was happy to have a line of sight towards doing exercises she wouldn't have thought she'd ever be capable of doing.

Wookie,

I don't want to speak for everyone, but I think the majority of H&Fs regs, including myself, will tell you not to try to estimate calories burned while on a weight regimen. I know you're a data fiend, but you're overcomplicating the process by trying to track calories burned. And it's so easy to screw yourself over if you start adjusting your intake to compensate for what you're sure you burned, eg it's okay for me to eat this extra food, I burned an extra 300 calories at the gym.

For weight loss, stabilize your activity level and keep precise records of your caloric intake so you can calculate your weekly average. If you're still gaining weight, reduce your average weekly intake. If your weight stays the same, you're at maintenance. If you're losing weight, congrats, you're eating at a deficit.

This should be your first concern.

Then you can determine how to adjust macro nutrients for more optimal gym performance.

This.

People tend to over estimate the amount of calories burned and under estimate the amount of calories eaten. Also some of the equipment/estimators of caloric burn aren't very accurate.

Well, alright. You guys are getting all the numbers here. The food and biking estimates I get from LoseIt have been good enough over a sustained period of time that I trust them to be within about 10% for the most part.

Also, any tips on combating DOMS? Yesterday I was pretty sore still, but after a biking warm up prior to lifting and a few reps warming up on squats, I actually felt pretty good. That said, I'm not really digging the idea of being in a state of perpetual ache outside of the gym. I'm pretty sore in my quads and pecs this morning. Do I need to buy some sort of foam roller contraption?

Rolling doesn't help doms much imo, but it can be a little helpful. Not a bad investment regardless.

Going through some warm-up and a little mobility drill and stretching can help. Walking as well.

More food works. That's out.

You will eventually adjust and workouts won't leave you with DOMS (still some minor aches now and again though). But I find being in a deficit makes that adjustment period a bit longer. Gonna have to suck it up for a couple weeks.

Yeah, your "more food" solution for DOMS was most of the reason why I wanted to eat more to compensate for the lifting.

Bottom line on the day, achy again, but biking helped.

MrWookie, 3026 cal food, -614 biking, 181 g protein
MrsWookie, 2066 cal food, -204 run/walk routine, 120 g protein.

Lifting day 3 (or 2):

Squats:
45x5x1
95x5x1
135x5x1
155x5x3

I did get diagnosed with buttwink on one of my work sets, but I know what that feels like now and cleaned it up in my last set.

Bench press:
45x5x1
65x5x1
95x5x1
105x5x3

Deadlift:
135x2
165x5x1

MrsWookie:

Goblet Squats:
20x5x1
30x5x1
35x5x3

DB Bench Press:
10 (each)x5x1
15x5x1
20x5x3

Romanian Deadlift:
45x5x1
55x5x1
65x5x1
75x5x1

Kinda thankful for 2 recovery days tbh. These were getting tough.

MrWookie: 3062 food calories on the day -338 biking calories - ??? lifting, 181 g protein
MrsWookie: 1904 food, -157 run/walk routine, -??? lifting, 149 g protein

Just stopping by for a . Will be very cool to see how you both progress.

Agreed.

I've finally convinced the wife to move on from her trainer to barbell lifting with me, and it seems to be going well so far. Good for both of you

Thanks guys. We'll be doing the best we can to stick to the plan. The good news is that DOMS was quite a bit better this morning. I was starting to wonder if I was going to be living a life of perpetual ache for a month due to an inability to fully recover, but I think the worst may be over. We'll see.

We both ended up feeling a lot better today (the top report was me only). Losing the ache perhaps a shade earlier than expected should be encouraging for other people who want to consider SS as part of losing weight. I did another medium bike ride today that helped limber me up even more.

Bottom line:

MrWookie: 3051 food cal, -584 biking cal, 227 g protein, which might be the most protein I've had in a day since I seriously started losing weight.
MrsWookie: 1817 food cal, 158 g protein

Yeah, DOMS will only last a maximum of two weeks. More likely a few days to a week in my experience. You'll be fine.

Well, there was some allusion ITT and in the Beginner's thread that it might last longer for the crazy fools who elect to do SS without the GOMAD and all the eating. I wasn't sure, but it does indeed look like we'll be fine, and I wanted to document that for the next poor bastards who think they want to lift while cutting. Lifting would be a hard sell to fatties if the best case for them included a painful trip downstairs every morning for several weeks.

Recovery day 2, so no weights again. Almost no more trace of DOMS, and I was faster at biking. I went a little farther today, running some errands.

MrWookie: 3200 food calories, -896 biking calories, 210 g protein
MrsWookie: 1901 food calories, 160 g protein

Well, we had our first real failures today. Principally, MrsWookie sprained her ankle stepping down off the treadmill upon which she had just finished warming up. She can't put any weight on her ankle, so she did zero lifting today. As for me, I wasn't able to progress on my squats.

MrWookie:

Squats:
45x5x1
95x5x1
135x5x1
At this point, I needed to go help the missus with her ankle, and I lost my spot on the rack. It was 10-15 minutes or so after helping her when I got a spot. I wasn't sure about how best to get back into the groove, so I went with another
135x5x1 and then
165x1 One rep here and I just barely made it back up. It may have been a momentary lapse of form rather than strength, but I didn't think I could do 4 more, let alone 2 more sets. So I went back down to
155x5x3 This was noticeably easier than on Sunday, but I elected to repeat where I had been rather than whiff.

Press:
45x5x1
55x5x1
60x5x3

Right where I wanted to be. I was right near my limit here, so I was pretty sure trying 65 wouldn't have worked. I'll be working with 5 lb jumps here for now, and maybe that's what I should switch to for squats.

Deadlift:

135x3x1
175x5x1

No problem progressing here.

Bottom Line:

MrWookie: 3047 food calories, -451 biking calories (I was fast today, felt good), -??? weight lifting calories, 223 g protein
MrsWookie: 1942 food calories, -199 run/walk routine calories, 172 g protein

The plan had been to give you guys an updated set of measurements today, but with MrsWookie unable to stand properly, we're going to have to postpone that.

I've rolled a few ankles in my time. In my experience, treating it right in the first 24-48hrs make a big difference. The traditional RICE works for me.

Wookie,

Time for some videos of those skwats and deadlifts imo

Feel better MrsWookie

Yeah, probably.

That's been the plan. She still can't put any weight on it this morning, though.

Only mild stiffness in my shoulders this morning. I wasn't sore in my legs at all, but my biking was slower, and I was definitely getting tired after 9 miles. That's understandable, but I guess I'll be feeling the effects of recovery even when I'm not feeling the effects of DOMS.

MrWookie: 3186 food calories, -775 biking calories, 219 g protein
MrsWookie: 1665 food calories, 133 g protein

I kinda doubt the missus will be coming with me to lift tomorrow, so there won't be a good opportunity for videos, but I'll try to post something within a week.

I always use my phone propped for videos.

Yeah, no companion is not an excuse to not have videos.