Would like to connect with more Lifters

damien_1971

as per the title, would like to connect with weight lifters/strength trainers for programme and nutrition ideas. I'm an intermediate currently running a upper/lower 531 split. Say hello!

nossmf

Hello.

I've tried Westside and 5-3-1, currently I do a hybrid I created myself since I can only lift twice a week due to work schedule, once chest/back and the other legs/shoulders.

You should also check out weighttraining.com, it's free and a good resource, plus has a points system for competitive peeps (like me).

CipherZero

Also look at http://startingstrength.com - not only for people on that program.

damien_1971

I've thought about dropping down to 2 days a week to incorporate more cardio for the summer. How's that working out for you? Making any gains?

nossmf

My goal is strength, not size. I'm lifting heavier than ever, so it seems to be working. Somebody looking for building muscle though may not agree.

Sweet_Heresy

Just a noob running SS so I probably won't be much help to you, but hi!

AllanMisner

I saw the title, and thought, practically everybody should be responding to this thread.

badgerbadger1

Lots of us female lifters here on MFP too. I loosely follow Stronglifts 5x5 program.

mikevandewetering

same split as you

cje151

What's up! Been looking for a thread like this.

damien_1971

Interesting to see how people are balancing calorie deficit and strength gains. I've struggled!

damien_1971

AllanMisner wrote: »

I saw the title, and thought, practically everybody should be responding to this thread.

Would be good!

damien_1971

cje151 wrote: »

What's up! Been looking for a thread like this.

This app has made life so much easier, don't know about you? Seems too good to be true

sjohnson__1

damien_1971 wrote: »

Interesting to see how people are balancing calorie deficit and strength gains. I've struggled!

I'm somehow managing to hit some PR's on barbell bench and squats, but seeing decreases in DB flat bench (volume) and Deadlifts... haha. I'm just gonna chalk it up as who the hell knows, there's so many variables that could play a part. For one, I do my DB and Deadlifting work either later in the workout or later in the week, so fatigue could play a part.... Interesting to see where others get that brute strength from when in a deficit, too.

damien_1971

cje151 wrote: »

What's up! Been looking for a thread like this.

This app has made life so much easier, don't know about you? Seems too good to be true

damien_1971

sjohnson__1 wrote: »

damien_1971 wrote: »

Interesting to see how people are balancing calorie deficit and strength gains. I've struggled!

I'm somehow managing to hit some PR's on barbell bench and squats, but seeing decreases in DB flat bench (volume) and Deadlifts... haha. I'm just gonna chalk it up as who the hell knows, there's so many variables that could play a part. For one, I do my DB and Deadlifting work either later in the workout or later in the week, so fatigue could play a part.... Interesting to see where others get that brute strength from when in a deficit, too.

That's weird. I've seen increases in my deadlift and bench, squat has lagged OHP has remained completely static. Only variable that has changed is alcohol. A week or mores abstinence and I'm flying again

foursirius

Im running madcows 5x5 atm with some additional vanity work thrown in two other days a week. Ive done the program a couple of times and really enjoy it. I do track my lifts outside of mfp since their interface is just terrible for it.

I use mfp to track my macros and it works well for that. Also, I am currently running the program in a deficit.

foursirius

damien_1971 wrote: »

Interesting to see how people are balancing calorie deficit and strength gains. I've struggled!

It's challenging for sure. Lack of rest or doing something dumb like the stair master prior to lifting has played a bigger role in stalling for me I think rather than my caloric intake. Im really trying to keep my protein up and am running a carb cycle which i think might be helping.

damien_1971

foursirius wrote: »

Im running madcows 5x5 atm with some additional vanity work thrown in two other days a week. Ive done the program a couple of times and really enjoy it. I do track my lifts outside of mfp since their interface is just terrible for it.

I use mfp to track my macros and it works well for that. Also, I am currently running the program in a deficit.

Id be interested to hear how you fare in deficit, I'm just starting my second 12 week cycle of 531, made some decent breakthroughs. Now I'm in deficit, I'm not so sure the next 12 weeks will be easy

sjohnson__1

I'm running a 4 day upper and lower split (with a 5th day of optional accessory work). The first half of the week is focused on strength (3-5 reps) and the second half focused on hypertrophy (8-12 reps, 60-90 sec rest). Love it thus far. Ran it in a bulk and now running it in a deficit and as mentioned above, had seen some improvements in a few movements, some declines on a few movements, and some movements are staying static week to week!

FullOnBurn

I am doing Stronglifts but changed it up a little to help me recover since 5x5 is a bit much for the old body. 3x5s on squats and OHP + 2x10s at 60%

foursirius

damien_1971 wrote: »

foursirius wrote: »

Im running madcows 5x5 atm with some additional vanity work thrown in two other days a week. Ive done the program a couple of times and really enjoy it. I do track my lifts outside of mfp since their interface is just terrible for it.

I use mfp to track my macros and it works well for that. Also, I am currently running the program in a deficit.

Id be interested to hear how you fare in deficit, I'm just starting my second 12 week cycle of 531, made some decent breakthroughs. Now I'm in deficit, I'm not so sure the next 12 weeks will be easy

Im in week 5 and this is the first time ive done this program In a deficit and it just now is starting to get legitimately difficult. I think I might be over training a bit so ill need to dial that back or shift cardio to the end instead of the beginning. For reference im 31/6'0/215 and my macros are:
F: 65
C: 125/175/225 (carb cycle every day and just reset)
P: 225

Let me know if you have any questions. I keep my log public or shoot me a friend request.

arditarose

I do 5/3/1 for a 4 day split.

damien_1971

Same 531 over 4 days but made into a upper lower split. On OHP day I also do some bench, 2xback exercises plus arms. Similar for Bench day. Deadlift I count as a lower day, I do my squat BBB 5x10 on this day also and vice versa on Squat day. In theory Im still training each bodypart once every 4-6 days.

arditarose

damien_1971 wrote: »

Same 531 over 4 days but made into a upper lower split. On OHP day I also do some bench, 2xback exercises plus arms. Similar for Bench day. Deadlift I count as a lower day, I do my squat BBB 5x10 on this day also and vice versa on Squat day. In theory Im still training each bodypart once every 4-6 days.

Interesting. I'm looking into cutting this down to three days because I don't follow 5/3/1 calculations for my OHP anyway. I do the body building routine he has posted on his website for assistance work.

gamesandgains

Sup, guy. Cutting at the moment but working to keep my strength. Running the conjugate method at the moment/4 day split.

damien_1971

gamesandgains wrote: »

Sup, guy. Cutting at the moment but working to keep my strength. Running the conjugate method at the moment/4 day split.

You sound like all of us, trying to balance losing BF but maintaining strength

Grinage1027

Like the thread going to start lifting more! Add me as a friend if you would like!

ksy1969

I am currently doing Stronglifts 5x5. I have done tried 5/3/1 and also some other programs over the last 2 years, but I needed something that had a great app I could use on my phone and the 5x5 program does. It even allows you to modify sets, time, and add accessory lifts if you want. I also really like it because it is a 3 day a week program.

I do also try and do cardio at least two days a week. On lift days I may even throw in 10 minutes of HIIT. It depends on if I have time to get in my stretching and foam rolling in after lifting. That is more important to this older body than the HIIT.

I am doing this at a deficit as well. Seeing some strength gains and seeing losses on the scale as well.

damien_1971

ksy1969 wrote: »

I am currently doing Stronglifts 5x5. I have done tried 5/3/1 and also some other programs over the last 2 years, but I needed something that had a great app I could use on my phone and the 5x5 program does. It even allows you to modify sets, time, and add accessory lifts if you want. I also really like it because it is a 3 day a week program.

I do also try and do cardio at least two days a week. On lift days I may even throw in 10 minutes of HIIT. It depends on if I have time to get in my stretching and foam rolling in after lifting. That is more important to this older body than the HIIT.

I am doing this at a deficit as well. Seeing some strength gains and seeing losses on the scale as well.

Sounds like you've got the balance right

CSARdiver

Any lifters (which everyone should incorporate somehow) feel free to add me. My goal is strength and endurance and looking to get back into endurance racing. I started a 5x5 program, but focusing on swim/bike/run.