super simplified strength program for cutting

pcastagner

Why not keep the Upper / Lower and just do something like this:

Day 1: Bench 3x5 & Press 3x10, Abs
Day 3: Press 3x5 & Bench 3x10, Abs

Day 2: Deadlift 3x5 & Squat 3x10, Row 3x10
Day 4: Squat 3x5 & SL DL 3x10, Row 3x5

There you keep some hypertrophy work, everything gets hit twice a week, and you have a mix of heavy and light work.

I'm trying to run deficits for the most part, so hypertrophy ain't happening anyway. If the internet is to be believed, I don't need all that much volume to get the muscle preserving benefits. So it seems logical to me I should focus on the area I can improve most as I cut: strength.

I just wonder if I shouldn't add in more squats since they are so untrained.

pcastagner

Whenever I see something incongruous like squat max barely higher than bench, especially for someone who isn't just a titanic upper body, I think there's probably a form/flexibility issue to address.

I've got a very slight build, and I lost 50lbs in a year while on the road for most of it. I was limited to bodyweight and trx a lot of the time, and before that I was just being a pansy and afraid of squats. those are y lame excuses.

I'm ashamed, and deserving of your scorn.

no, seriously, I'm just really weak. When I started, I was squatting 95lbs and feeling it. You can imagine how miserable I was walking around with so little strength at 210lbs. I remember as a teenager not being able to figure out why everyone else sprinted so much faster. I needed strength training back then, too.

Capt_Apollo

i'm a big fan of wendlers 5/3/1. haven't seen anyone post it yet, so here is the link to a 5/3/1 calculator: strstd.com


also, my squat is just about 15 pounds heavier than my bench. boooo.

Capt_Apollo

also, wendlers book: https://www.dropbox.com/s/gzss70u7z8zxys8/531_2nd_edition_ebook.pdf

pcastagner

also, wendlers book: https://www.dropbox.com/s/gzss70u7z8zxys8/531_2nd_edition_ebook.pdf

thanks! downloaded it.

I lived in Brooklyn for many years, btw. Bushwick, then Ditmas Park.

FrnkLft

Why not keep the Upper / Lower and just do something like this:

Day 1: Bench 3x5 & Press 3x10, Abs
Day 3: Press 3x5 & Bench 3x10, Abs

Day 2: Deadlift 3x5 & Squat 3x10, Row 3x10
Day 4: Squat 3x5 & SL DL 3x10, Row 3x5

There you keep some hypertrophy work, everything gets hit twice a week, and you have a mix of heavy and light work.

I'm trying to run deficits for the most part, so hypertrophy ain't happening anyway. If the internet is to be believed, I don't need all that much volume to get the muscle preserving benefits. So it seems logical to me I should focus on the area I can improve most as I cut: strength.

I just wonder if I shouldn't add in more squats since they are so untrained.

I saw you bought 5/3/1, great program man. START LIGHT though lol, like on the other forum.

This template is actually his "boring but big" template, with the main lifts off-set.

As for more squats... I don't see why exactly. More isn't always better, but you could always just do them 5x5.

Then again, you bought 5/3/1. Just follow his program, he's excellent.

Huffdogg

more important, benching involves a tightness across the front of the body without requiring the back to fully support the load.

I see no reason why you shouldn't sub the Press for the Bench, but if you think the bench press doesn't involve some serious muscle work, then you haven't fully investigated the bench press. I get what you're saying about the back not supporting the load; it's a pressing movement, so it acts as the "floor." But the scapular retraction and lat involvement are not insignificant.

Huffdogg

I just wonder if I shouldn't add in more squats since they are so untrained.

No matter the question, the answer is probably always moar skwatz.

JoRocka

I just wonder if I shouldn't add in more squats since they are so untrained.

No matter the question, the answer is probably always moar skwatz.

I feel like almost all of lifes' questions could be answered with MOAR SKWATZ....

or more THEX.

do not neglect the benefit of technique only training (I have light days where I ONLY do technique with the bar).

TR0berts

I feel like almost all of lifes' questions could be answered with MOAR SKWATZ....

or more THEX.

BOTH!!! :drinker:

Huffdogg

I just wonder if I shouldn't add in more squats since they are so untrained.

No matter the question, the answer is probably always moar skwatz.

I feel like almost all of lifes' questions could be answered with MOAR SKWATZ....

or more THEX.

do not neglect the benefit of technique only training (I have light days where I ONLY do technique with the bar).

I'm pretty sure tomorrow will be nothing more than greasing the joints for me, too.

pcastagner

more important, benching involves a tightness across the front of the body without requiring the back to fully support the load.

I see no reason why you shouldn't sub the Press for the Bench, but if you think the bench press doesn't involve some serious muscle work, then you haven't fully investigated the bench press. I get what you're saying about the back not supporting the load; it's a pressing movement, so it acts as the "floor." But the scapular retraction and lat involvement are not insignificant.

oh, I understand the bench ok, and I know the back is crucial to executing the movement. It's just that when I'm singing I am on my feet or seated 95% of the time, so controlling my posture while vertical is super duper paramount.

JoRocka

BOTH!!! drinker

TROOF!!!

I'm pretty sure tomorrow will be nothing more than greasing the joints for me, too.

I am thinking more and more that's on my plan for tonight- my elbow is REALLY bothering me and today is bench day- I'm good with cable work- and fly's for accessory stuff- but straight pressing is super painful. Looks like the bar for me!

poopie pants- but yup- it's needed.

oh, I understand the bench ok, and I know the back is crucial to executing the movement. It's just that when I'm singing I am on my feet or seated 95% of the time, so controlling my posture while vertical is super duper paramount.

I think I missed something here.

yes- vertical/standing- you must control- but what does this have to do with benching? what's the issue?? I am confused.

Huffdogg

yes- vertical/standing- you must control- but what does this have to do with benching? what's the issue?? I am confused.

My takeaway is that he is of the opinion that the Press is just MORE useful than the Bench Press for postural development reasons.

FrnkLft

Truth = You need both. Press doesn't develop your chest like the bench does, and the bench doesn't develop the shoulders like the press does.

My belief = Bench, Press, Deadlift, and Squat are the primary, key movements that need to be in every routine. Also rows.

Also, muscles only pull, they don't push. Back is used synergistically in the Bench on the eccentric portion of the lift, but not for much on the concentric portion.

mikemc620

I love this thread. I follow the some program of 5/3/1 that FrnkLft was describing.

I can't see how you can stay balanced without doing both vertical and horizontal pushing and pulling movements including the bench.

JoRocka

yes- vertical/standing- you must control- but what does this have to do with benching? what's the issue?? I am confused.

My takeaway is that he is of the opinion that the Press is just MORE useful than the Bench Press for postural development reasons.

okay- I felt like a deeply missed something there.

I find myself pushing more things in front of me than over head... just saying LOL

I think they are both useful- I am NOT a big OHP press person though- I do most of that through body weight stuff- I (woefully) neglect my shoulders- which is surprising how well developed they are for never thoughtfully training them in weights). shurg- it's not as useful to me- and I don't like doing it- so I definitely don't do them much- plus- shoulder/elbow/pushing things are my bane. I'm good at pulling things.