Workout Critique Needed - Modified SL 5X5

Wookinpanub
Wookinpanub Posts: 635 Member
edited November 19 in Fitness and Exercise
A little background. I am 43 y/o male. I am tall 6'3" was skinny, got fat over time then lost about 60 lbs last year eating at a serious deficit and doing a lot of cardio and my own mish mash of weight training - mix of upper body machines/cables, some isolation free weights and smith machine bench.

Based on this site, I found SL 5X5 and did that for 12 weeks Dec '14-Feb '15 and noticed some good progress (strength and body changes). But I think I was progressing too fast for someone my age (especially on squats) and was having some hip flexor issues.

I am now 205 lbs. Goals 1. drop about 10-15 lbs of body fat around my belly, love handles and side moobs and 2. add muscle to fill out clothes better.

Here's my routine.

Workout A (Mondays & Thursdays)

35 min cardio (arc trainer)

Bench 3X5 at heavy weight (currently 155 lbs) and sets 4 & 5 each at reduced weight (with my warm ups, pyramid style)

Row - use cable machine 3X5 at heavy weight (currently 130 lbs on cable machine) and sets 4 & 5 each at reduced weight (with my warm ups, pyramid style)

Cable Crossover - start low settings then work way up

Workout B (Tues & Friday)
35 min cardio (arc trainer)

Overhead press 3X5 at heavy weight (currently 125 lbs) and sets 4 & 5 each at reduced weight (with my warm ups, pyramid style)

Deadlift 1X5 at heavy weight (currently 240 lbs), I do some warm up sets.

Shoulder Shrugs with barbell - do pyramid style

Workout C (Wednesday & Sat)
Cardio 50 min (arc trainer)

Squats 3X5 at heavy weight and sets 4 & 5 each at reduced weight (with my warm ups, pyramid style)

I only increase weights by 5 lbs after 2 consecutive successful 3X5.


Post workout do GNC Total Lean 25 shake with fruit added and also add half serving of GNC Wheybolic Extreme 60. Typically eat like crap on weekends plus many a beer.

Anything you would change pre or post workout as far as supplements, protein, etc?

My biggest challenge is trying to add muscle without adding extra weight around my mid section.

Replies

  • dougii
    dougii Posts: 679 Member
    You sound awfully similar to me. You have me by 2.5 inches but I have you by 15 years..... I also follow a modified SL 5x5 routine. I was doing this every other day but have since dropped back to 2x per week to focus more on my long distance running. Rather than modify the actually routine I gave up all of the rest periods. Instead of rest I do another set of 5x5's (or 5x7 if I did warm ups). Looks something like this: 7 reps squats, 7 reps bench, 7 reps lat cable machine; 7 reps bench, 7 reps ab cable machine, 7 reps chest cable machine; repeat each sequence to get in the 5 - 7 sets; finish with 3x5 deadlifts with short rest and 3x5 more on the ab machine.

    4 days of the week I am following a marathon training plan. I reduce my weight levels fairly often (at least once a month) and redo levels I have already completed. I found when I followed the SL 5x5 as it is planned that I was also progressing too fast. Oh yeah, and I absolutely love a really good IPA or pale ale!

    Doug
  • AllanMisner
    AllanMisner Posts: 4,140 Member
    If you’re not willing to adjust your eating habit on the weekend, I’m not sure any tweaks to your workout will help. The beer is likely stunting your testosterone. Also, you’re going to find it very hard to add muscle and lose fat at the same time if you’ve been training for any time at all or are not willing to really beat down on your eating program.
  • cheshirecatastrophe
    cheshirecatastrophe Posts: 1,395 Member
    I don't see anything in there to work out your hip flexor issues (lack of mobility/flexibility, lack of strength, etc). Consider adding in some foam rolling, hip hikes, and standing or on-hands-and-knees hip circles.
  • Wookinpanub
    Wookinpanub Posts: 635 Member
    AllanMisner wrote: »
    If you’re not willing to adjust your eating habit on the weekend, I’m not sure any tweaks to your workout will help. The beer is likely stunting your testosterone. Also, you’re going to find it very hard to add muscle and lose fat at the same time if you’ve been training for any time at all or are not willing to really beat down on your eating program.

    This has been the hardest part for me. I am a food addict and it took a ton of discipline to reach my goal weight of 195 lbs. I definitely made some changes in my diet but I am not as disciplined since reaching my goal. Also since I am lifting more I am eating more. I am 205ish now but I think some of the gain has been muscle gain. My pants don't feel any tighter.

    So how do I balance trying to lose mid section fat and gaining muscle by eating more?

    Beer really stunts testosterone?
  • Wookinpanub
    Wookinpanub Posts: 635 Member
    cheshirecatastrophe wrote: »
    I don't see anything in there to work out your hip flexor issues (lack of mobility/flexibility, lack of strength, etc). Consider adding in some foam rolling, hip hikes, and standing or on-hands-and-knees hip circles.

    My hips have been much better since I reduced my squatting to only 3x5 at heavy weights and also I stopped doing these torso twisting stretches which I could feel stretching my hip flexors but are actually bad for them. I read that on-line so I stopped and it has worked.

  • smittygirl
    smittygirl Posts: 36 Member
    Have you tried iifym (if it fits your macros)? It takes lifting into consideration and what your macro balance should be. Also I agree with mobility and flexibility stretches. I do a routine that works for me everytime I lift. My last and best advice would be to hire a trainer/coach, it was the best thing I did. Of course it is hard to find one that is good since just about anyone these days are for hire.
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