SL 5X5 to 3X5 with adaptations

Wookinpanub

Not an expert here but any advice is appreciated. I began SL 5X5 December 1 and did 10 weeks. I was also doing some cardio during this time but not as much as pre SL. A- I was doing it with a buddy and it took forever. B - When the weight was getting heavy I began cheating a little, especially on squats. I wasn't getting low enough and using too much of my front quad(?) muscle and experience quite a bit of thigh and knee pain. I also added about 15 lbs since Dec (I lost 60 lbs last year) but not sure how much is due to SL and how much due to the holidays and winter months. Pants still fit fine around the waist.

Starting today I want to lose 28 lbs to get to 185 so I will be reducing my calories. My main problem areas are my gut and love handles. I am planning on upping my cardio and switching to 3X5 and reducing the weight, especially on squats to work on my form. Other alterations include 1- substituting a low row cable pull in lieu of the barbell row as it saves a ton of time and my form was never great on the bb row. 2 - adding a cable cross over on A days and shoulder shrugs on B days (I want defined traps).

Just so you know, I am a 43 y/o accountant not looking to get huge. Just look fit and trim. Sorry for the tl;dr.

Sam_I_Am77

Since you're concerned about your gut and love handles, I'm assuming your at a calorie deficit? How extreme is your calorie deficit? When people tend to struggle in all of their lifts, it's often related to their recovery and nutrition is part of it.

With SL you're squatting very frequently, in my opinion I do not see a problem dropping down to 3x5 especially as the weight is getting heavier. An argument could be made to cut one day out so you're only squatting twice per week. I like the idea of reducing the weight a bit to improve your form. One thing I would definitely add to 1 or 2 sessions per week is the Back Raise on a 45-degree bench. If you take them down far enough you'll engage your hamstrings, glutes, and quadratu lumborum which are all points of failure in the squat. Do 50-total reps and call it a day.

Some people have problems with the BB Row because it can cause some stress in the lumbar region. If your gym has Hammer Strength equipment or the plate loaded machines, I tend to prefer those to a cable machine but do you what you need to still work your upper back.

Cable Crossovers... I don't really see the purpose for these, unless your goal is too specifically work on your pecs. The deadlifts should help with your traps but if you feel like you need additional trap development, for economy and your goals I would suggest something like 1-arm DB Farmers Walks. Grab a heavy *kitten* DB and go take a 100-foot walk. What this does is that it will work your trap, grip, and is a rather effective Core exercise. The heavy DB will try and pull you down on one side and you will need to engage your core to keep yourself upright and balanced.

Wookinpanub

While doing SL the last few months I was not at a deficit and it seemed my appetite went into 5th gear during SL. Last year I lost 60 lbs but still had excess weight in my gut and love handles. With the SL phase, I was eating too much and probably added a little to my gut-love handles.

Thanks for the advice.

Sam_I_Am77

Wookinpanub wrote: »

While doing SL the last few months I was not at a deficit and it seemed my appetite went into 5th gear during SL. Last year I lost 60 lbs but still had excess weight in my gut and love handles. With the SL phase, I was eating too much and probably added a little to my gut-love handles.

Thanks for the advice.

Yeah, the love handles and belly always seem to be the last thing to go. Strength training can definitely up the appetite a bit, I don't really have any good suggestions for that other than to know your calorie & macro's target to achieve your goal and don't go beyond that. It's tough, I struggle with that too at times.

MissHolidayGolightly

3x5 is fine, especially with more cardio. You can add accessories in as you see fit, as well.

Instead of Pendlay rows, you could try bent over rows. They don't go as low and are generally less awkward.

Make sure your squat form is right and you're getting depth. If your form is getting bad, repeat the weight until it's right and de-load as needed. This is true for any of the exercises but it seems you need to do this on squats especially.

ETA: shrugs and high pulls are options to target your traps.