Getting the Most From Strength Training While in a Deficit
eatgoodeat
Posts: 180 Member
I have some very seasoned lifters in my friend's list (@DavPul, @LolBroScience, @JoRocka) please don't take offense pals if I've missed you and you are reading this. I wanted to throw this question out in the forum for an easier way to communicate vs. asking through my status messages and to get a global view from the community.
Some Background:
This is the first time I am following a lifting program.
I've just completed my 12th week of SL5x5 and training this past week was a deload from squats, my lifting stats thus far:
Last Highest Squat: 200 lbs (I failed after the 4th rep and deloaded to 165 lbs to work on pause squats)
Bench: 90 lbs
OHP: 70 lbs
Bent Over Row: 90 lbs
Conventional Deads: 205 lbs (able to do 3 reps fluidly, working towards getting the full 5 reps)
Up until this past week I had been doing cardio 6x a week (walking 3.5mi uphill for 60+minutes) and lifting 3x a week per the SL program. Because of progressive overload and cardio, I decided to cut back on the cardio to concentrate on lifting as it was getting hard on me energy and recovery wise.
With doing less cardio and more energy to spend on lifting, what I'm asking is for some ideas on how I can maximize SL while I'm still in a deficit.
The 2 options I've come up with for training into the next week and beyond on my own are:
1. Go back to progressive overload on squats and continue with load at 200lbs and see where I can go from there. Continue with progression on other lifts. The only issue I have with this decision is that I really enjoy the 5x5 format for its challenge and volume, as I roll closer and closer to a possible 1RM and unable to 5x5, I have not looked into the "what next" as far as training.
I realize that with the SL app you can go to 3x5 as well but I am not versed enough to know the benefits of training this way yet.
2. Continue with deloaded pause squats and continue progression on other lifts and add accessory work as the lagging upper body strength is something that I want to work harder on progressing on. If this choice then what can I do as far as an accessory routine to increase strength in tandem with fat burn.
It's been 2.5 months since I've started SL and fat loss has been both motivating and satisfying but I've still got a long ways to go to reach my physique goals. I am lifting purely for aesthetics and have no long term goals of competing in any capacity, with that being said, I welcome opinions and look forward to your responses
Some Background:
This is the first time I am following a lifting program.
I've just completed my 12th week of SL5x5 and training this past week was a deload from squats, my lifting stats thus far:
Last Highest Squat: 200 lbs (I failed after the 4th rep and deloaded to 165 lbs to work on pause squats)
Bench: 90 lbs
OHP: 70 lbs
Bent Over Row: 90 lbs
Conventional Deads: 205 lbs (able to do 3 reps fluidly, working towards getting the full 5 reps)
Up until this past week I had been doing cardio 6x a week (walking 3.5mi uphill for 60+minutes) and lifting 3x a week per the SL program. Because of progressive overload and cardio, I decided to cut back on the cardio to concentrate on lifting as it was getting hard on me energy and recovery wise.
With doing less cardio and more energy to spend on lifting, what I'm asking is for some ideas on how I can maximize SL while I'm still in a deficit.
The 2 options I've come up with for training into the next week and beyond on my own are:
1. Go back to progressive overload on squats and continue with load at 200lbs and see where I can go from there. Continue with progression on other lifts. The only issue I have with this decision is that I really enjoy the 5x5 format for its challenge and volume, as I roll closer and closer to a possible 1RM and unable to 5x5, I have not looked into the "what next" as far as training.
I realize that with the SL app you can go to 3x5 as well but I am not versed enough to know the benefits of training this way yet.
2. Continue with deloaded pause squats and continue progression on other lifts and add accessory work as the lagging upper body strength is something that I want to work harder on progressing on. If this choice then what can I do as far as an accessory routine to increase strength in tandem with fat burn.
It's been 2.5 months since I've started SL and fat loss has been both motivating and satisfying but I've still got a long ways to go to reach my physique goals. I am lifting purely for aesthetics and have no long term goals of competing in any capacity, with that being said, I welcome opinions and look forward to your responses
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Replies
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I think you would be ready going to 200lb squats after the deload week... but another week of deload or just complete rest couldn't hurt either... it's your choice really, C.
Personally, I'd go with the 200lb squatzz0 -
Thanks Isaack ::hugz:: somehow I knew you would be the first one to save my threadIsaackGMOON wrote: »I think you would be ready going to 200lb squats after the deload week... but another week of deload or just complete rest couldn't hurt either... it's your choice really, C.
Personally, I'd go with the 200lb squatzz
You have seen my progress since the beginning, your advice and knowledge is always greatly appreciated. Sure does feel pretty damn good to go heavy!
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eatgoodeat wrote: »
Thanks Isaack ::hugz:: somehow I knew you would be the first one to save my threadIsaackGMOON wrote: »I think you would be ready going to 200lb squats after the deload week... but another week of deload or just complete rest couldn't hurt either... it's your choice really, C.
Personally, I'd go with the 200lb squatzz
You have seen my progress since the beginning, your advice and knowledge is always greatly appreciated. Sure does feel pretty damn good to go heavy!
Sure does suck to not lift
I feel like the only thing I lift to my face right now is chocolate cake yo0 -
IsaackGMOON wrote: »eatgoodeat wrote: »
Thanks Isaack ::hugz:: somehow I knew you would be the first one to save my threadIsaackGMOON wrote: »I think you would be ready going to 200lb squats after the deload week... but another week of deload or just complete rest couldn't hurt either... it's your choice really, C.
Personally, I'd go with the 200lb squatzz
You have seen my progress since the beginning, your advice and knowledge is always greatly appreciated. Sure does feel pretty damn good to go heavy!
Sure does suck to not lift
I feel like the only thing I lift to my face right now is chocolate cake yo
i feel your pain with every excruciating status update. I see you have taken up some photo arts and crafts during your down time LOL
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eatgoodeat wrote: »IsaackGMOON wrote: »eatgoodeat wrote: »
Thanks Isaack ::hugz:: somehow I knew you would be the first one to save my threadIsaackGMOON wrote: »I think you would be ready going to 200lb squats after the deload week... but another week of deload or just complete rest couldn't hurt either... it's your choice really, C.
Personally, I'd go with the 200lb squatzz
You have seen my progress since the beginning, your advice and knowledge is always greatly appreciated. Sure does feel pretty damn good to go heavy!
Sure does suck to not lift
I feel like the only thing I lift to my face right now is chocolate cake yo i feel your pain with every excruciating status update. I see you have taken up some photo arts and crafts during your down time LOL
Ya I'm a pretty girl now.0 -
What is your reason for switching to pause squats?0
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Thank you @DavPul, this is exactly why I wanted to ask these questions. I didn't know it was counter effort to what I was trying to initially do.
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eatgoodeat wrote: »
Thank you @DavPul, this is exactly why I wanted to ask these questions. I didn't know it was counter effort to what I was trying to initially do.
I mean, it might help for what you're thinking you need help for. Just know that it's not the layback time that you're thinking. If you were a runner and your coach told you to slow down this week because your legs needed a break, slowing from 7 minute miles to 10 minute miles but doing them all up the side of a steep hill wouldn't be what your coach had in mind.
As for the other items:
1. The switch to 3x5 is to allow for greater recovery as you get to more challenging weights. There's no law saying you have to move all of the lifts to 3x5 at the same time
2. If it's only been 3 months I don't know if I break out the advanced training methods yet.
3. I.......have no idea what you're referring to when you say you're headed toward a possible 1rm and unable to 5x5. No such place exists. You don't (involuntarily) keep increasing the weight each week until you're doing all 1rm. You keep grinding that shish out each week until you complete all your sets and reps, and THEN you put some more weight on the bar. After being stuck for significant time you alter your workout or eating plan.
4. There was something else but I forgot it. Pretend I said something relevant here.0 -
Wait. I just understood what you mean by 1rm. You're talking about if you've reached your theoretical upper limit? Don't worry about it. Unless you're only 95 pounds (or 60 years old) you're not close to it yet. Cross that bridge when it's time. And it's a long way off.0
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eatgoodeat wrote: »
Thank you @DavPul, this is exactly why I wanted to ask these questions. I didn't know it was counter effort to what I was trying to initially do.
I mean, it might help for what you're thinking you need help for. Just know that it's not the layback time that you're thinking. If you were a runner and your coach told you to slow down this week because your legs needed a break, slowing from 7 minute miles to 10 miles but doing them all up the side a a steep hill wouldn't be what your coach had in mind.
As for the other items:
1. The switch to 3x5 is to allow for greater recovery as you get to more challenging weights. There's no law saying you have to move all of the lifts to 3x5 at the same time
2. If it's only been 3 months I don't know if I break out the advanced training methods yet.
3. I.......have no idea what you're referring to when you say you're headed toward a possible 1rm and unable to 5x5. No such place exists. You don't (involuntarily) keep increasing the weight each week until you're doing all 1rm. You keep grinding that shish out each week until you complete all your sets and reps, and THEN you put some more weight on the bar. After being stuck for significant time you alter your workout or eating plan.
4. There was something else but I forgot it. Pretend I said something relevant here.
Your analogy makes complete sense.
1. Got it
2. Noted
3. I started out with no lifting goals as far as reaching a certain 1RM, intend to progressively overload until I hit a point where I am able to only do 1RM. From just seeing the lifting goals of others, a lot say they want to 1RM their body weight. I've surpassed that in squats and deads for now but feel confident I can push a little bit further on those. Yes, will definitely keep grinding.
4. LOL ok
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This, just scale back the volume and intensity. Introducing a new lift during a deload is a new type of stimulus.0 -
eatgoodeat wrote: »I have some very seasoned lifters in my friend's list (@DavPul, @LolBroScience, @JoRocka) please don't take offense pals if I've missed you and you are reading this. I wanted to throw this question out in the forum for an easier way to communicate vs. asking through my status messages and to get a global view from the community.
Some Background:
This is the first time I am following a lifting program.
I've just completed my 12th week of SL5x5 and training this past week was a deload from squats, my lifting stats thus far:
Last Highest Squat: 200 lbs (I failed after the 4th rep and deloaded to 165 lbs to work on pause squats)
Bench: 90 lbs
OHP: 70 lbs
Bent Over Row: 90 lbs
Conventional Deads: 205 lbs (able to do 3 reps fluidly, working towards getting the full 5 reps)
Up until this past week I had been doing cardio 6x a week (walking 3.5mi uphill for 60+minutes) and lifting 3x a week per the SL program. Because of progressive overload and cardio, I decided to cut back on the cardio to concentrate on lifting as it was getting hard on me energy and recovery wise.
With doing less cardio and more energy to spend on lifting, what I'm asking is for some ideas on how I can maximize SL while I'm still in a deficit.
The 2 options I've come up with for training into the next week and beyond on my own are:
1. Go back to progressive overload on squats and continue with load at 200lbs and see where I can go from there. Continue with progression on other lifts. The only issue I have with this decision is that I really enjoy the 5x5 format for its challenge and volume, as I roll closer and closer to a possible 1RM and unable to 5x5, I have not looked into the "what next" as far as training. I would recommend this option. As far as what to do after it, there are several routes you can go.... I wouldn't worry about it until you get to this point though. Ride the linear progression wave as long as possible.
I realize that with the SL app you can go to 3x5 as well but I am not versed enough to know the benefits of training this way yet. - When 5x5 becomes too difficult, you can drop back to 3x5 in some instances to continue progression. It's just a variable to manipulate and help with managing fatigue.
2. Continue with deloaded pause squats and continue progression on other lifts and add accessory work as the lagging upper body strength is something that I want to work harder on progressing on. If this choice then what can I do as far as an accessory routine to increase strength in tandem with fat burn. Finish your deload and go back to the main work.
It's been 2.5 months since I've started SL and fat loss has been both motivating and satisfying but I've still got a long ways to go to reach my physique goals. I am lifting purely for aesthetics and have no long term goals of competing in any capacity, with that being said, I welcome opinions and look forward to your responses0 -
Great stuff to take into next week's training, Thank you @LolBroScience0
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