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?
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
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 )
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.
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.
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.
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.
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 )
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.
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.