Workout plan review...Lame thread title, please review doh

smittybuilt19

Without knowing my goals it may be difficult to answer, but, in general, would you consider this schedule "balanced"? I am still doing Strong lifts 5x5 and am still progressing (very slowly), however I feel like a change may be in order to rekindle the ole lifting flame. Thanks!

FitFitzy331

You're adding in accessory work that isn't part of SL 5x5. If you want a bit of a change maybe check out Ice Cream Fitness 5x5. It's essentially StrongLifts with added accessory work at the end. They also have a cutting version if you are trying to lose so you aren't over exhausting yourself.

smittybuilt19

Fit - I know it's not per SL, I am trying to come up with my own schedule/routine while still incorporating the lifts I learned in SL.


Edited- I did check out ICF 5x5, thank you for the suggestion.

smittybuilt19

Shameful bump.

ETA. IDC.

xcalygrl

The problem with coming up with your own program is that it isn't tried and proven. ICF 5x5 is a tried and proven program. You get to do SL 5x5, but you get the added bonus of accessory lifts.

If you want to get away from SL 5x5, but still use some of the moves, check out bodybuilding.com. They have tons of pre-set programs on there. Most of their programs are 6+ weeks, so long enough to change things up but not so long that they get boring. They still incorporate the big moves from SL but in varying weights and rep ranges, depending on your goals.

smittybuilt19

About a minute after I bumped the thread I remembered I had read about why it is not wise to develop your own program for the reason you mentioned. I will check out BB.com, I think I am just getting a little bored with SL since the weight increases have slowed. Thank you!

xcalygrl

You're welcome.

I can understand the boredom with SL 5x5. My lifts haven't stalled out yet, but I find myself just going through the motions at times. I can imagine when my lifts do stall, I'll find myself bored with the program and looking to change as well.

smittybuilt19

You got it, going through the motions might be a better way to describe it for me. I may not have truly stalled weight wise but more so lost the "fire" that I had in the beginning.

Sam_I_Am77

What are your goals?

smittybuilt19

My goal is ultimately to lose weight (again) and I know I don't have to lift to do that. As far as lifting goals are concerned, I've been telling myself just to focus on increasing the weight, but I am becoming more and more uninterested in lifting as I am not seeing much in the way of aesthetics.

If I can summarize, I am reaching multiple failures with SL5X5 and try to chalk it up to being in a deficit, but in reality I'm not losing weight. I need a change (or mental help lol).

smittybuilt19

^^That post makes it seem like I'm only concerned with looks, but I'm not. Maybe I'm being impatient.

DvlDwnInGA

I am currently running All Pros program on bb.com. It is a little more forgiving when you are trying to lose weight than the SL programs while you are in a deficit. At least that is what people who have run it through have said.

You basically do compound exercises 3 times a week. Add reps for 5 weeks, and then add weight if you hit all your reps. Only on cycle 2 right now, but I love how quickly I get in and out of the gym. I am in and out in 45 minutes. Your rest time between sets is set to 1 minute so you really pound out the sets and get out of the gym.

dbmata

smittybuilt19 wrote: »

^^That post makes it seem like I'm only concerned with looks, but I'm not. Maybe I'm being impatient.

Following a strength program and expecting maximized hypertrophic results is not realistic, bro.

smittybuilt19

dbmata, guess I'm labeled as a bro for the use of the word aesthetics. It was the only word that came to mind at the moment. There's only so much praise I can give myself about pushing the numbers higher and higher (especially now that the numbers are stalling, body weight barely budges, and I feel like I'm close to an uncomfortably low calorie intake). Would be nice to look in the mirror and say, "wow, the effort is paying off."

This stuff was much more simple before adding in exercise, mentally.

Sam_I_Am77

smittybuilt19 wrote: »

dbmata, guess I'm labeled as a bro for the use of the word aesthetics. It was the only word that came to mind at the moment. There's only so much praise I can give myself about pushing the numbers higher and higher (especially now that the numbers are stalling, body weight barely budges, and I feel like I'm close to an uncomfortably low calorie intake). Would be nice to look in the mirror and say, "wow, the effort is paying off."

This stuff was much more simple before adding in exercise, mentally.

What are your stats (height, weight, age)? How active are you outside of exercise? What is your exercise now? StrongLifts and...?

dbmata

smittybuilt19 wrote: »

dbmata, guess I'm labeled as a bro for the use of the word aesthetics. It was the only word that came to mind at the moment. There's only so much praise I can give myself about pushing the numbers higher and higher (especially now that the numbers are stalling, body weight barely budges, and I feel like I'm close to an uncomfortably low calorie intake). Would be nice to look in the mirror and say, "wow, the effort is paying off."

This stuff was much more simple before adding in exercise, mentally.

I call most people bro, guy. Chief. Boss. Dude.
It was no indictment for or against you being a member of legit bro culture. Until such time as you have 18" bis, 17" thighs, and a faux hawk.

There's nothing wrong with aesthetic work. Following a strength program to achieve an aesthetic goal is an exercise in futility. Bro.

This stuff may end up having a multifaceted answer that includes a program modification, addition of cardio, diet change, as well as the purchase of tank tops and hair product.

smittybuilt19

My apologies for jumping. There's a certified bro that lifts on his lunch break the same as I and it pains me to think of ever being like him, although he looks pretty good (hetero*).

I understand that my previous comments make me look ridiculous ie. wanting the looks while training for strength. I'm just having a time of doubt in the program. And I may need to take a serious look at my goals and the things that hinder them.

I do truly appreciate the input.

dbmata

I don't think it makes you look ridiculous one bit.

I think it makes you human. You are doing something, but want the visual reinforcement. I totally understand.

What's more important though? Being strong? Or looking strong?

You can have both, but you have to choose one or the other so you can optimize focus more towards that. I think that's kinda the issue you're looking at. You want to lift and look like conan. (O'brien, the barbarian... w/e floats your boat.) It is more efficient to pick one, and work towards it.

I wonder though, if for a newbie once initial strength gains are made, if it makes sense to work on hypertrophy to build mass, then cycle in a PL style workout for strength, again cycling back to hypertrophy to build more mass. That way you get big, and then optimize use of all that bear food you packed on.

smittybuilt19

I have thought about that several times. The only reason I haven't acted on it is because it seems that most opinions state that I should not be failing at the weights I am failing at. Idk, I also thought that if I switched to a hypertrophy routine while still in a deficit (small but there) I would lose what strength I had gained while doing SL5x5 and at the same time not be able to build muscle because of said deficit.

Am I wrong in those assumptions?

ndj1979

how long have you been at your current program???

dbmata

Let's break them out here:
Assumption 1:
I should not be failing at the weights I am failing at.
- So... you're weak. So what. I'm weak too. So you'll have to grind on those a bit longer than someone else will. If you're using percentages of your training max for your programming, or something akin to that, you'll get an increase in both strength and endurance to a point if you follow the program as written. without knowing how long you've been following SL, but have you tried a "deload"? Do you know if your technique is spot on? Simple technique work can result in weight pushed/pulled gains.

Assumption 2:
If I switch to a hypertrophy routine while in a deficit I would lose the strength I have.
- I'd say no, because you're still going to be moving weights and using the strength you have, just focusing on TUT as well. Would it be an optimized situation? I'd say no. Would it kill yer gainz? Naw.

Besides, you're like me, weak. Any gains we lose are so small we'll regain them quickly by a little straight strength focus work. I will say this, you won't know unless you try. I just wouldn't do a DIY program until I had a couple years under my belt.

smittybuilt19

SL5x5 First run - June through August 2013, quit cold turkey in mid Sept. with new job and didn't make time to lift. Second run May through July 2014. Maxed out in July (bad mistake in hindsight) hit all PR's lost motivation and farted around until mid September and started back up again full force, now hitting walls having only gained maybe 10-15 lbs on my work weights since the first run in 2013.

DvlDwnInGA

Pretty much what dbmata just said. I would stick with a tried and proven program. If you are not benching 1.5 your weight or doing squats for twice your weight, find a good beginners program and work it. Madcow 5x5, SL 5x5, ICF 5x5, etc. These are good for building your platform to build on later and will keep you proportionally strong, which will give you a good base to build on and will also help to prevent injuries down the road.

smittybuilt19

I did try a little DIY on squats while farting around in early September, started off very fun and exciting, getting to work with higher weights but by the third week I was toast. lol

dbmata

Man, you just need some consistency in your diet.

Have a show and tell after 4 months on SL doing the program as written. Your strength gains will happen. Seriously, give it time.

dbmata

Besides, at 27 you're positively ancient. It will take you longer than an 18 year old.

Sam_I_Am77

Programs like SL are good in that they're very simple but you can't progress forever and you will hit that wall, deload can help or it might not help. If you're trying to lose weight and change your body composition while trying to get stronger, those are two goals that somewhat conflict with each other. Based on what I see in your profile I'm guessing you should be eating around 2200 calories to maintain your weight. How far under are you eating? This could be the real source of your stalling.

There are no real metrics for beginner programs, versus whatever... if you've done SL for a while then try something else that works for you.

smittybuilt19

Sam - I am trying to adhere to 1950 right now. Some weeks are better than others. My doctor told me to try 1600, he's concerned that I put on 20 lbs in a year's time (understandable). I just don't think 1600 would be the answer, unless I'm trying to pass out.

smittybuilt19

My anxiety med is linked to weight gain, but I don't want to believe it (seems like a cop out). My chart did say "celexa-weight gain f/u" when I went to the doc yesterday so maybe he's concerned.

smittybuilt19

DvlDwnInGA wrote: »

Pretty much what dbmata just said. I would stick with a tried and proven program. If you are not benching 1.5 your weight or doing squats for twice your weight, find a good beginners program and work it. Madcow 5x5, SL 5x5, ICF 5x5, etc. These are good for building your platform to build on later and will keep you proportionally strong, which will give you a good base to build on and will also help to prevent injuries down the road.

See, I can't agree or disagree with this due to lack of experience, but the comment about 1.5 and 2 times body weight lifts are what I read quite often. My current max on squats: 225lbs. and bench: 175lbs. Squat 2xbw= 380lbs. Bench 1.5xbw= 285lbs.

That is what makes me feel like it would be a total mistake to switch the routine. But at the same time, how many years would it take to reach those numbers. I honestly don't think I have the mental fortitude to continually hit walls at say 185 on squat and deload over and over again to hope that one day, years down the road, I'll hit 380 so I can try a different program.

Does it sound like I need to get a strawberry douche and go wash up?



Edit* Typo, one of many I'm sure.

Sam_I_Am77

smittybuilt19 wrote: »

Sam - I am trying to adhere to 1950 right now. Some weeks are better than others. My doctor told me to try 1600, he's concerned that I put on 20 lbs in a year's time (understandable). I just don't think 1600 would be the answer, unless I'm trying to pass out.

He is he suggesting that you get to 160lbs? Since he's concerned about your weight loss I'm assuming he did a blood panel for you? Maybe you got all your're going to get from SL for now, everybody is different; exercise is really very individualized when it boils down to it. For variety buy the "Beyond 5/3/1" ebook, it is one training principle with many options for achieving your goals. Dont' get caught-up in the beginner program versus intermediate program, it's largely BS; much of it is just simplicity.