Workout plan review...Lame thread title, please review doh
Replies
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smittybuilt19 wrote: »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.
I think I've mentioned this to you before but:
Is SL a good beginner program? Yes. Is there some pre-defined cutoff that requires you to stick with it until? HELL no. Those numbers you are throwing out might be good for some people, but not for others. Personally, those numbers are crazy talk, especially for someone trying to lose weight. After lifting consistently (I only take time off of the gym for vacations once or twice a year, I go even if I'm sick) for 2.5 years, my numbers as a 6'3" 245lbs male are right around those squat and bench numbers (~365 and ~300 respectively). It is gonna take you a long *kitten* time to reach 1.5x bench and 2x squat. Getting there on a linear beginner program when you're not on drugs, not 18, not a huge individual and not in a calorie surplus? That's pretty crazy talk.
If you're sick of SL (you've already quit it once and are talking about quitting it a second time), then don't do it. Personally that squatting 3x a week with linear gains died out for me FAST. Less than 6 months. I moved onto Madcow for another 6 months and then moved onto 5/3/1 which I've been doing for over a year now. I like 5/3/1 because every week I'm using a different weight and doing different reps. Plus, it's very flexible so outside of the main ohp/dl/bench/squat exercise, I can mix and match and change things up. Very flexible, very modular program. It has kept things interesting and progressing (very slowly of course, but progression is progression).
Long story short, past the first few months of lifting it's a SERIOUS grind. I went from April 2014 to September 2014 before I could add 5lbs to my OHP. It took me the whole year to add 25lbs to it (which is actually pretty good, but I work the hell out of my OHP). Point being? You gotta do what you enjoy. If you don't enjoy what you're doing, the grind is going to burn you out. Try different things. Hell, you could try a new program every 3-6 months and still get in several years of training before you duplicate anything.
Final note (yeah right) to my excessively long post, becoming strong takes a long time. Years and years and years. Becoming big, muscular and lean takes even longer (if your genetics even allow it). Becoming both takes about triple the overall time or a good supply of anabolics. Generally you have to pick one or the other, you can be decently aesthetic as a natural lifter (but fairly small) and you can be pretty damn strong but being both is really, really difficult/impossible without drugs. Most people have to chose one or the other (and even then it's really hard). That's why most good natural bodybuilders are not really that strong and most good natural powerlifters are usually pretty fat. Anyway, it's all about time, intensity, consistency and the grind. So find something you enjoy, because it's gonna be a long, long road, filled with many breakdowns and detours along the way.
Side note, here's a good two dozen program reviews: http://www.powerliftingtowin.com/powerlifting-programs/ These are examined from a powerlifting perspective of course, so if you're looking for bodybuilding then that's another whole can of worms. But yeah, start at the top and try stuff that looks interesting. Your lifts are pretty decent, it looks like you're closing in on "intermediate" status so you could pick just about anything except for a program designed for someone on gear. Even then you can always give it a shot, you'll know pretty quickly if it's not for you.0 -
Sam_I_Am77 wrote: »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.
No blood panel, I was around 174-178 when I started going to him and now I'm about 20-22 lbs heavier over the past year. I think he just pulled a number out of his *kitten* without applying context. He already knows I have anxiety which leads, personally, to sugar low type symptoms and from time to time I do have actual low sugar readings. I almost laughed at him when he said that. I lost my initial 63 lbs in my first year of MFP at 1850 cal/day.0 -
smittybuilt19 wrote: »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.
I think I've mentioned this to you before but:
Is SL a good beginner program? Yes. Is there some pre-defined cutoff that requires you to stick with it until? HELL no. Those numbers you are throwing out might be good for some people, but not for others. Personally, those numbers are crazy talk, especially for someone trying to lose weight. After lifting consistently (I only take time off of the gym for vacations once or twice a year, I go even if I'm sick) for 2.5 years, my numbers as a 6'3" 245lbs male are right around those squat and bench numbers (~365 and ~300 respectively). It is gonna take you a long *kitten* time to reach 1.5x bench and 2x squat. Getting there on a linear beginner program when you're not on drugs, not 18, not a huge individual and not in a calorie surplus? That's pretty crazy talk.
If you're sick of SL (you've already quit it once and are talking about quitting it a second time), then don't do it. Personally that squatting 3x a week with linear gains died out for me FAST. Less than 6 months. I moved onto Madcow for another 6 months and then moved onto 5/3/1 which I've been doing for over a year now. I like 5/3/1 because every week I'm using a different weight and doing different reps. Plus, it's very flexible so outside of the main ohp/dl/bench/squat exercise, I can mix and match and change things up. Very flexible, very modular program. It has kept things interesting and progressing (very slowly of course, but progression is progression).
Long story short, past the first few months of lifting it's a SERIOUS grind. I went from April 2014 to September 2014 before I could add 5lbs to my OHP. It took me the whole year to add 25lbs to it (which is actually pretty good, but I work the hell out of my OHP). Point being? You gotta do what you enjoy. If you don't enjoy what you're doing, the grind is going to burn you out. Try different things. Hell, you could try a new program every 3-6 months and still get in several years of training before you duplicate anything.
Final note (yeah right) to my excessively long post, becoming strong takes a long time. Years and years and years. Becoming big, muscular and lean takes even longer (if your genetics even allow it). Becoming both takes about triple the overall time or a good supply of anabolics. Generally you have to pick one or the other, you can be decently aesthetic as a natural lifter (but fairly small) and you can be pretty damn strong but being both is really, really difficult/impossible without drugs. Most people have to chose one or the other (and even then it's really hard). That's why most good natural bodybuilders are not really that strong and most good natural powerlifters are usually pretty fat. Anyway, it's all about time, intensity, consistency and the grind. So find something you enjoy, because it's gonna be a long, long road, filled with many breakdowns and detours along the way.
Side note, here's a good two dozen program reviews: http://www.powerliftingtowin.com/powerlifting-programs/ These are examined from a powerlifting perspective of course, so if you're looking for bodybuilding then that's another whole can of worms. But yeah, start at the top and try stuff that looks interesting. Your lifts are pretty decent, it looks like you're closing in on "intermediate" status so you could pick just about anything except for a program designed for someone on gear. Even then you can always give it a shot, you'll know pretty quickly if it's not for you.
Damn you and your patience with me lol. You have said similar if not exactly the same things to me before. What will keep me in the weight room is what matters. I was totally hung up on needing to squat X or bench X before I move on.
My home brew squat plan I mentioned early, that I had screwed around with in early September, was like a breath of fresh air. I worked with different weights in different rep ranges until week 3 when it mashed me flat due to being, well, designed by me, a far cry from a time tested weight lifter. haha.
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OP - are you trying to add muscle or lose fat?0
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smittybuilt19 wrote: »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.
I am in the same situation. Way off of my hitting my totals as well. I know that I still have a lot of work to get to the 1.5 bench and 2 times body weight squat. That does not mean that there is a fault in the programs to get me there. It just means I will be doing them for awhile. I also realize that along the way I am going to miss my lifts and have to reset. It is all about progression.
Seriously though, do you want to do. I ran my own routine for awhile as well. It worked out ok. The one thing that I realized after doing it was that my balance on my lifts were way off and I had areas that were much stronger than others. This allowed me to lift more weight in some areas and cause issues in others. Imbalances I guess is the best way to put it. That is what I like about the structured programs, it gives you great balance as you progress and your chest is not out growing your back, etc.
Go check out the ALL pro workout I mentioned earlier, as I said, it is supposed to be easier to progress while in a calorie deficit than the Stronglifts. I am in my second week of my first cycle. I wish I had more evidence than 2 weeks worth of lifting on this routine, but after you check out this link, I am sure you will find many other people that have run it for a long time and found great success doing it.
http://forum.bodybuilding.com/showthread.php?t=160947761
Once you run this one for awhile, he has another routine for the intermediate lifters.
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I should be trying to lose fat, that's why I came to MFP to begin with. Only then I learned about skinny fat, even lived it for a few short months before returning to fat.0
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I think we can all agree at this point. OP - do GVT.
Take loads of videos and post them for us to watch.
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OP here is my advice..
1. find a program that you like and stick to it …
2. .set MFP for .5 pound per week loss. This will preserver as much muscle as possible but since you are still in deficit you will lose fat.
3. if you want, add in some cardio to help with burns..
4. do this until you reach desired results and then do a bulk and/or recomp….0 -
So according to Scooby and mayo clinic calculators my maintenance calories are estimated around 2600. Scooby says 2045 would cause approx 1 lb week loss. So if I'm correct I would add 250 cals to that for .5 wk. I'll check what MFP says . Interesting .0
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smittybuilt19 wrote: »So according to Scooby and mayo clinic calculators my maintenance calories are estimated around 2600. Scooby says 2045 would cause approx 1 lb week loss. So if I'm correct I would add 250 cals to that for .5 wk. I'll check what MFP says . Interesting .
yes, take 2045 and add 250 calories to it….you may have to play around with the numbers because calculators are well calculators...0 -
Alright MFP says 2300 for .5lb wk. I'll set it and try to adhere and see how things go. I'm still not sure what to do about routine. I have Bill Starr 5x5 on my computer. I'd like to see what beyond 5/3/1 looks like but couldn't find any templates.0
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German Volume Training? Looks like fun. 0
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smittybuilt19 wrote: »Alright MFP says 2300 for .5lb wk. I'll set it and try to adhere and see how things go. I'm still not sure what to do about routine. I have Bill Starr 5x5 on my computer. I'd like to see what beyond 5/3/1 looks like but couldn't find any templates.
Unfortunately you'll have to buy the ebook, but it's worth it.
GVT is a bad idea unless you're eating to support GVT, which you're not.
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Is there a hard copy available anywhere. I can't stand reading on the computer or phone. (Yes I am 90 yrs old)0
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smittybuilt19 wrote: »Alright MFP says 2300 for .5lb wk. I'll set it and try to adhere and see how things go. I'm still not sure what to do about routine. I have Bill Starr 5x5 on my computer. I'd like to see what beyond 5/3/1 looks like but couldn't find any templates.
Beyond 5/3/1 is just a supplement to the original basically. It proposes numerous variations of accessory work and such for different purposes. Plus lots of little training tidbits, Q&A type stuff. I think it's in ebook format only. The original 5/3/1 is paperback at least:
http://www.amazon.com/Simplest-Effective-Training-Increase-Strength/dp/0557248299/ref=sr_1_2?ie=UTF8&qid=1418177449&sr=8-2&keywords=5/3/1
PM me your email address if you want a PDF of beyond 5/3/1.
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Whoops I just found Beyond 5/3/1 in paperback: http://www.amazon.com/gp/product/1467580309/ref=as_li_qf_sp_asin_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=1467580309
See if that works.0 -
Also, 5/3/1 calculators that I use (has Beyond stuff too):
http://blackironbeast.com/
I personally formulate a 4 week cycle, copy/paste into excel, and then print it out for the gym.
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smittybuilt19 wrote: »smittybuilt19 wrote: »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.
I think I've mentioned this to you before but:
Is SL a good beginner program? Yes. Is there some pre-defined cutoff that requires you to stick with it until? HELL no. Those numbers you are throwing out might be good for some people, but not for others. Personally, those numbers are crazy talk, especially for someone trying to lose weight. After lifting consistently (I only take time off of the gym for vacations once or twice a year, I go even if I'm sick) for 2.5 years, my numbers as a 6'3" 245lbs male are right around those squat and bench numbers (~365 and ~300 respectively). It is gonna take you a long *kitten* time to reach 1.5x bench and 2x squat. Getting there on a linear beginner program when you're not on drugs, not 18, not a huge individual and not in a calorie surplus? That's pretty crazy talk.
If you're sick of SL (you've already quit it once and are talking about quitting it a second time), then don't do it. Personally that squatting 3x a week with linear gains died out for me FAST. Less than 6 months. I moved onto Madcow for another 6 months and then moved onto 5/3/1 which I've been doing for over a year now. I like 5/3/1 because every week I'm using a different weight and doing different reps. Plus, it's very flexible so outside of the main ohp/dl/bench/squat exercise, I can mix and match and change things up. Very flexible, very modular program. It has kept things interesting and progressing (very slowly of course, but progression is progression).
Long story short, past the first few months of lifting it's a SERIOUS grind. I went from April 2014 to September 2014 before I could add 5lbs to my OHP. It took me the whole year to add 25lbs to it (which is actually pretty good, but I work the hell out of my OHP). Point being? You gotta do what you enjoy. If you don't enjoy what you're doing, the grind is going to burn you out. Try different things. Hell, you could try a new program every 3-6 months and still get in several years of training before you duplicate anything.
Final note (yeah right) to my excessively long post, becoming strong takes a long time. Years and years and years. Becoming big, muscular and lean takes even longer (if your genetics even allow it). Becoming both takes about triple the overall time or a good supply of anabolics. Generally you have to pick one or the other, you can be decently aesthetic as a natural lifter (but fairly small) and you can be pretty damn strong but being both is really, really difficult/impossible without drugs. Most people have to chose one or the other (and even then it's really hard). That's why most good natural bodybuilders are not really that strong and most good natural powerlifters are usually pretty fat. Anyway, it's all about time, intensity, consistency and the grind. So find something you enjoy, because it's gonna be a long, long road, filled with many breakdowns and detours along the way.
Side note, here's a good two dozen program reviews: http://www.powerliftingtowin.com/powerlifting-programs/ These are examined from a powerlifting perspective of course, so if you're looking for bodybuilding then that's another whole can of worms. But yeah, start at the top and try stuff that looks interesting. Your lifts are pretty decent, it looks like you're closing in on "intermediate" status so you could pick just about anything except for a program designed for someone on gear. Even then you can always give it a shot, you'll know pretty quickly if it's not for you.
Damn you and your patience with me lol. You have said similar if not exactly the same things to me before. What will keep me in the weight room is what matters. I was totally hung up on needing to squat X or bench X before I move on.
My home brew squat plan I mentioned early, that I had screwed around with in early September, was like a breath of fresh air. I worked with different weights in different rep ranges until week 3 when it mashed me flat due to being, well, designed by me, a far cry from a time tested weight lifter. haha.
I have too much time invested in you at this point to let you give up. If you stop lifting weights I will come burn down your house.
You have been warned. Merry Christmas.
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smittybuilt19 wrote: »smittybuilt19 wrote: »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.
I think I've mentioned this to you before but:
Is SL a good beginner program? Yes. Is there some pre-defined cutoff that requires you to stick with it until? HELL no. Those numbers you are throwing out might be good for some people, but not for others. Personally, those numbers are crazy talk, especially for someone trying to lose weight. After lifting consistently (I only take time off of the gym for vacations once or twice a year, I go even if I'm sick) for 2.5 years, my numbers as a 6'3" 245lbs male are right around those squat and bench numbers (~365 and ~300 respectively). It is gonna take you a long *kitten* time to reach 1.5x bench and 2x squat. Getting there on a linear beginner program when you're not on drugs, not 18, not a huge individual and not in a calorie surplus? That's pretty crazy talk.
If you're sick of SL (you've already quit it once and are talking about quitting it a second time), then don't do it. Personally that squatting 3x a week with linear gains died out for me FAST. Less than 6 months. I moved onto Madcow for another 6 months and then moved onto 5/3/1 which I've been doing for over a year now. I like 5/3/1 because every week I'm using a different weight and doing different reps. Plus, it's very flexible so outside of the main ohp/dl/bench/squat exercise, I can mix and match and change things up. Very flexible, very modular program. It has kept things interesting and progressing (very slowly of course, but progression is progression).
Long story short, past the first few months of lifting it's a SERIOUS grind. I went from April 2014 to September 2014 before I could add 5lbs to my OHP. It took me the whole year to add 25lbs to it (which is actually pretty good, but I work the hell out of my OHP). Point being? You gotta do what you enjoy. If you don't enjoy what you're doing, the grind is going to burn you out. Try different things. Hell, you could try a new program every 3-6 months and still get in several years of training before you duplicate anything.
Final note (yeah right) to my excessively long post, becoming strong takes a long time. Years and years and years. Becoming big, muscular and lean takes even longer (if your genetics even allow it). Becoming both takes about triple the overall time or a good supply of anabolics. Generally you have to pick one or the other, you can be decently aesthetic as a natural lifter (but fairly small) and you can be pretty damn strong but being both is really, really difficult/impossible without drugs. Most people have to chose one or the other (and even then it's really hard). That's why most good natural bodybuilders are not really that strong and most good natural powerlifters are usually pretty fat. Anyway, it's all about time, intensity, consistency and the grind. So find something you enjoy, because it's gonna be a long, long road, filled with many breakdowns and detours along the way.
Side note, here's a good two dozen program reviews: http://www.powerliftingtowin.com/powerlifting-programs/ These are examined from a powerlifting perspective of course, so if you're looking for bodybuilding then that's another whole can of worms. But yeah, start at the top and try stuff that looks interesting. Your lifts are pretty decent, it looks like you're closing in on "intermediate" status so you could pick just about anything except for a program designed for someone on gear. Even then you can always give it a shot, you'll know pretty quickly if it's not for you.
Damn you and your patience with me lol. You have said similar if not exactly the same things to me before. What will keep me in the weight room is what matters. I was totally hung up on needing to squat X or bench X before I move on.
My home brew squat plan I mentioned early, that I had screwed around with in early September, was like a breath of fresh air. I worked with different weights in different rep ranges until week 3 when it mashed me flat due to being, well, designed by me, a far cry from a time tested weight lifter. haha.
I have too much time invested in you at this point to let you give up. If you stop lifting weights I will come burn down your house.
You have been warned. Merry Christmas.
I'll drown him with his strawberry douche first.0 -
That actually looks pretty good. Only thing I'd say is that if you do flat bench, do an incline fly and vice versa. No real need to do flat and incline bench on same day IMO.
I know SL is only 1x5 for deadlifts but frequency is key IMO. Do your top set and then do some back off sets after at about 80%. 3 sets of 5 or so. Grease the groove.
You will not be "over trained"
(I'm currently deadlifting anywhere beteen 70-90% 3x a week, not even dead yet 
*touch wood*)
Agreed re the set bw multipliers for lifts to progress. If we had to make 1.5x BW for bench, I'd still be doing SL after 6 years of training LOL0 -
smittybuilt19 wrote: »smittybuilt19 wrote: »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.
I think I've mentioned this to you before but:
Is SL a good beginner program? Yes. Is there some pre-defined cutoff that requires you to stick with it until? HELL no. Those numbers you are throwing out might be good for some people, but not for others. Personally, those numbers are crazy talk, especially for someone trying to lose weight. After lifting consistently (I only take time off of the gym for vacations once or twice a year, I go even if I'm sick) for 2.5 years, my numbers as a 6'3" 245lbs male are right around those squat and bench numbers (~365 and ~300 respectively). It is gonna take you a long *kitten* time to reach 1.5x bench and 2x squat. Getting there on a linear beginner program when you're not on drugs, not 18, not a huge individual and not in a calorie surplus? That's pretty crazy talk.
If you're sick of SL (you've already quit it once and are talking about quitting it a second time), then don't do it. Personally that squatting 3x a week with linear gains died out for me FAST. Less than 6 months. I moved onto Madcow for another 6 months and then moved onto 5/3/1 which I've been doing for over a year now. I like 5/3/1 because every week I'm using a different weight and doing different reps. Plus, it's very flexible so outside of the main ohp/dl/bench/squat exercise, I can mix and match and change things up. Very flexible, very modular program. It has kept things interesting and progressing (very slowly of course, but progression is progression).
Long story short, past the first few months of lifting it's a SERIOUS grind. I went from April 2014 to September 2014 before I could add 5lbs to my OHP. It took me the whole year to add 25lbs to it (which is actually pretty good, but I work the hell out of my OHP). Point being? You gotta do what you enjoy. If you don't enjoy what you're doing, the grind is going to burn you out. Try different things. Hell, you could try a new program every 3-6 months and still get in several years of training before you duplicate anything.
Final note (yeah right) to my excessively long post, becoming strong takes a long time. Years and years and years. Becoming big, muscular and lean takes even longer (if your genetics even allow it). Becoming both takes about triple the overall time or a good supply of anabolics. Generally you have to pick one or the other, you can be decently aesthetic as a natural lifter (but fairly small) and you can be pretty damn strong but being both is really, really difficult/impossible without drugs. Most people have to chose one or the other (and even then it's really hard). That's why most good natural bodybuilders are not really that strong and most good natural powerlifters are usually pretty fat. Anyway, it's all about time, intensity, consistency and the grind. So find something you enjoy, because it's gonna be a long, long road, filled with many breakdowns and detours along the way.
Side note, here's a good two dozen program reviews: http://www.powerliftingtowin.com/powerlifting-programs/ These are examined from a powerlifting perspective of course, so if you're looking for bodybuilding then that's another whole can of worms. But yeah, start at the top and try stuff that looks interesting. Your lifts are pretty decent, it looks like you're closing in on "intermediate" status so you could pick just about anything except for a program designed for someone on gear. Even then you can always give it a shot, you'll know pretty quickly if it's not for you.
Damn you and your patience with me lol. You have said similar if not exactly the same things to me before. What will keep me in the weight room is what matters. I was totally hung up on needing to squat X or bench X before I move on.
My home brew squat plan I mentioned early, that I had screwed around with in early September, was like a breath of fresh air. I worked with different weights in different rep ranges until week 3 when it mashed me flat due to being, well, designed by me, a far cry from a time tested weight lifter. haha.
I have too much time invested in you at this point to let you give up. If you stop lifting weights I will come burn down your house.
You have been warned. Merry Christmas.
Haha! There was actually a time when I worked for a beer company loading trucks when someone was stealing product, the president of the company rounded us up in the warehouse and told us if he ever found out one of us were stealing again he would burn our f---ing house down. srs.
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chrisdavey wrote: »That actually looks pretty good. Only thing I'd say is that if you do flat bench, do an incline fly and vice versa. No real need to do flat and incline bench on same day IMO.
I know SL is only 1x5 for deadlifts but frequency is key IMO. Do your top set and then do some back off sets after at about 80%. 3 sets of 5 or so. Grease the groove.
You will not be "over trained" (I'm currently deadlifting anywhere beteen 70-90% 3x a week, not even dead yet *touch wood*)
Agreed re the set bw multipliers for lifts to progress. If we had to make 1.5x BW for bench, I'd still be doing SL after 6 years of training LOL
Thank you Chris for the input. I do feel like I could add more DL than just the standard SL 1x5, I do need the form work.
I'm going to have a good look at 5/3/1 and make diet adherence an immediate goal.
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