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NFT: Workout program recommendations

tbonfig : 4/12/2017 2:13 pm
Hey all

I've been doing the Stronglifts program 5x5 for about 8-10 weeks. I've gained a lot of strength in that time but I'm getting to the point where I don't want to keep lifting heavy heavy weights. Point in reference here are my current lifts:

Starting weight (beginning of Feb) / Current weight
Squat: 150 lbs / 310 lbs
Bench: 160 lbs / 235 lbs
Row: 155 lbs / 180 lbs
OH Press: 95 lbs / 135 lbs
Deadlift: 225 lbs / 365 lbs

I now want to get into a program that is going to help me cut. I don't want to bulk up, I got my strength, and now I want to lose the fat. What say you BBI?
CrossFit?  
ImThatGuy : 4/12/2017 2:20 pm : link
I'm not suggesting you join a cult-ish CrossFit gym but a few years ago I would go on their website and do the workout of the day (or a modified version of it) at my local gym.

Now I just mainly do bodyweight exercises combiner with some sort of high intensity intervals (so similar approach to CrossFit, just don't really lift weights). I've also had good luck with FitnessBlender.com for finding free workouts and videos. Good luck
I'm doing this program and like it,may be too much volume for a cut  
schabadoo : 4/12/2017 2:24 pm : link
I added deadlifts and pullups, but otherwise follow it.

When I was running 3x/week while on this program I lost weight, not intentionally.

That Stronglifts has no arm exercises? Beach time is coming up.


Coolcicada PPL - ( New Window )
i use  
Les in TO : 4/12/2017 2:24 pm : link
the free nike training club app, which can design a workout program for you that balances strength, endurance, mobility and running. I enjoy the variety of workouts.
If you are looking at body composition  
Sy'56 : 4/12/2017 2:52 pm : link
Options 1, 2, and 3 are nutrition. That will always be the first and second level of you losing fat.
RE: I'm doing this program and like it,may be too much volume for a cut  
tbonfig : 4/12/2017 2:53 pm : link
In comment 13425334 schabadoo said:
Quote:
I added deadlifts and pullups, but otherwise follow it.

When I was running 3x/week while on this program I lost weight, not intentionally.

That Stronglifts has no arm exercises? Beach time is coming up.
Coolcicada PPL - ( New Window )


Thanks, I'll check it out.

Yeah, SL has not accessory work, which is one of the main criticisms, but my biggest issue is such heavy leg work. Squats 3X a week are KILLING me!

Interestingly enough, between the deadlifts and OHP, my arms are actually looking pretty good. T/Th I do pull-ups or dip work, so I get some benefit from that as well.
It looks like a decent amount of arm work, don't get me wrong  
schabadoo : 4/12/2017 3:13 pm : link
Especially the triceps, just would think they'd throw in some curls.

I run that PPL as Push-Legs-Pull, and mix in rest days normally due to scheduling issues. So it's squats every 4 days or so, which works for me. I couldn't imagine 3x/week with deadlifts mixed in, recovery would be tough.
RE: It looks like a decent amount of arm work, don't get me wrong  
tbonfig : 4/12/2017 3:27 pm : link
In comment 13425415 schabadoo said:
Quote:
Especially the triceps, just would think they'd throw in some curls.

I run that PPL as Push-Legs-Pull, and mix in rest days normally due to scheduling issues. So it's squats every 4 days or so, which works for me. I couldn't imagine 3x/week with deadlifts mixed in, recovery would be tough.


Exactly, which is why I'm struggling now. I have this arbitrary goal of joining the "1K club" and getting my bench/deadlift/squat combined to 1,000 lbs.

I'm going to probably hit it on Friday, just to get over this hurdle and move on with my life, ha.
You put  
Sgrcts : 4/12/2017 3:33 pm : link
on 160 pounds on your back squat in 8 weeks? Did you take steroids with that? I'm not sure if thats your 5x5 weight or your 1RM weight, but either way, those numbers are extremely unrealistic.
RE: You put  
tbonfig : 4/12/2017 3:37 pm : link
In comment 13425443 Sgrcts said:
Quote:
on 160 pounds on your back squat in 8 weeks? Did you take steroids with that? I'm not sure if thats your 5x5 weight or your 1RM weight, but either way, those numbers are extremely unrealistic.


Yeah, stuck a huge needle in my ass every day.

Kidding, of course. The beginning weight was not a max, nor is my current weight. All these numbers are my 5x5 weights.

For the start of the program they ask you to do X% of what you think your 1RM is (I don't recall, maybe 60%?), so I guessed and have been working up ever since.

The program places emphasis on linear progression. You squat M/W/F and add 5 lbs each time, so 8 weeks X 3 days/week x 5 lbs. Some days I may have added 10 lbs because I wanted to increase faster.
If you are squatting  
Sgrcts : 4/12/2017 3:43 pm : link
5x5 310, DL 365 and Bench 235 you are almost easily in the 1k club, since those are just 1 RM. You are definitely hitting 345 BS, 405 DL and 250 Bench, if not crushing some of those #s.
You might want to look into.....  
Archer : 4/12/2017 10:28 pm : link

Bulgarian - style training.

I did the Bulgarian training for a year and I was able to increases bulk while cutting, gaining flexibility and building stamina.

It focuses on micro muscles and core strength.

I was using this to supplement my MMA training and found that it did not reduce flexibility or speed.

Do be careful because you will increase you max lifting very quickly and without proper supervision or a least a good training partner you can get hurt.


Link - ( New Window )
I'm a personal trainer  
Tuckrule : 4/13/2017 6:45 am : link
Would love to see a video of you doing these lifts. I don't believe your form is correct in the slightest if you had gains like that. 5x5 is great if you have a foundation similar to crossfit. Your attachements, I would assume, are weak which overtime wil lead to pulls and tears and tightness. I hope you stretch properly and also foam roll consistently. If those are true gains my hats off to you you're in the 1 percent. A program that I advocate is a mixture of endurance and power. So for example some lifts you keep the rep high and other movements you increase weight each set. That hits the different muscle fibers. Your basically a power lifter with no endruace. Strength is defined by most people as weight lifted and time under tension. You must work the different fibers to create a healthy body. I'm certified by ace and a crossfit trainer as well which I've quickly left. Industry is saturated with horrific trainers.
For those questioning gains  
Johnny5 : 4/13/2017 9:47 am : link
You may be right, however IIRC Stonglifts 5x5 has you calculate 1RM and start with about 50-60% of that initially and you work your way up a set progression each week, so I am assuming those are not just pure gains. Just an observation.
When I did Stronglifts  
Deej : 4/13/2017 9:55 am : link
it had you start with an empty bar and add 5 lbs each session (10 lbs for deadlift). I started with an empty bar and got to where the OP is on squat and deadlift without ever missing a rep. But I had no idea what my one rep max would have been.

So technically my squat went from 45 to 300+ in a span of 4 months. And my squat form was impeccable. I got compliments from the trainers at my gym.
Ha  
tbonfig : 4/13/2017 12:18 pm : link
I think consideration needs to be taken that everyone develops differently and everyone's body can handle different loads with capacity to experience gains.

The two above posters are correct, as I stated in another post, you start at X% of what you think your max is and build up.

I never thought or had a desire to squat 300+ or deadlift 400+, but it just sort of started happening that way through the program. I started the program with the idea that I would just regain lost strength and then move on, which is what I am looking to do now.

I have a video of my squat, I'll post later if you're really that interested, but trust me, the form is really good. I think everyone can always probably improve form, but back is straight, legs parallel, etc.
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