September Q and A
Replies
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Thanks for the replies..
SS - You should be right, altough i never really looked at Wilks scores....
@jo_marnes No prbs on the advice, and same here, at least i now know it's not just me
@nossmf - Yep, My main temptation...
Thinking about it a bit more, i'm tempted to try and do things "right" I've carried a higher Bodyfat ration for a long time, and It'd be good long term to reduce that. A big part of that, is that i'm also thinking aoubt PT qauliifications, and I would advise most people in my condition to fix that, before bulking,
It may very well be a slow re-comp over a cut though. 22 years ago, I was the same height and less than HALF my current bodyweight (At the point Docs almost ordered an Ambulance for me), so i do panic a bit when i drop weight below 85KG (I Walk around 89-92.7KG no matter what i do).
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I've been reading a lot lately about the importance of milk and meatballs. My question is - how much milk? How many meatballs?1
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Thank you to everyone for your input on foam rollers - mine finally came in and I used it for the first time last night...it's amazing!!!2
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tcunbeliever wrote: »Thank you to everyone for your input on foam rollers - mine finally came in and I used it for the first time last night...it's amazing!!!
Was there any crying involved? If not, lucky you.0 -
No crying...I started slow and light and then kept the movement slow while applying increasing pressure...it was very relaxing and even when it hurt a bit it was in a good way...I did it after doing my normal stretches so things had already started loosening up...and for the first time ever, I am not crazy sore after leg day...this is going to make the next leg day so much easier!!!3
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It's still September for nearly 3 more hours, so here is my question
Looking to change programs (running stronglifts right now). Priorities are:
1) 45 min max
2) 5 days a week is great, can only train mon - fri lunchtimes
3) strength focused as that helps my mental health when losing weight is going terribly (which is most of the time)
Tempted by Wendler 5/3/1 as it seems like the right length and 4 days per week, so I guess I can do cardio on Wednesdays (ugh)
Obviously just looking for a program that already exists, not trying to get you to design a program for me SS
Thanks!0 -
StephieWillcox wrote: »It's still September for nearly 3 more hours, so here is my question
Looking to change programs (running stronglifts right now). Priorities are:
1) 45 min max
2) 5 days a week is great, can only train mon - fri lunchtimes
3) strength focused as that helps my mental health when losing weight is going terribly (which is most of the time)
Tempted by Wendler 5/3/1 as it seems like the right length and 4 days per week, so I guess I can do cardio on Wednesdays (ugh)
Obviously just looking for a program that already exists, not trying to get you to design a program for me SS
Thanks!
How long you been lifting? Do you want a 5 day lifting program or just to exercise for 5 days?0 -
StephieWillcox wrote: »It's still September for nearly 3 more hours, so here is my question
Looking to change programs (running stronglifts right now). Priorities are:
1) 45 min max
2) 5 days a week is great, can only train mon - fri lunchtimes
3) strength focused as that helps my mental health when losing weight is going terribly (which is most of the time)
Tempted by Wendler 5/3/1 as it seems like the right length and 4 days per week, so I guess I can do cardio on Wednesdays (ugh)
Obviously just looking for a program that already exists, not trying to get you to design a program for me SS
Thanks!
How long you been lifting? Do you want a 5 day lifting program or just to exercise for 5 days?
Lifting for just over a year. I kinda hate cardio, so ideally i'd like 5 days lifting 0 -
StephieWillcox wrote: »StephieWillcox wrote: »It's still September for nearly 3 more hours, so here is my question
Looking to change programs (running stronglifts right now). Priorities are:
1) 45 min max
2) 5 days a week is great, can only train mon - fri lunchtimes
3) strength focused as that helps my mental health when losing weight is going terribly (which is most of the time)
Tempted by Wendler 5/3/1 as it seems like the right length and 4 days per week, so I guess I can do cardio on Wednesdays (ugh)
Obviously just looking for a program that already exists, not trying to get you to design a program for me SS
Thanks!
How long you been lifting? Do you want a 5 day lifting program or just to exercise for 5 days?
Lifting for just over a year. I kinda hate cardio, so ideally i'd like 5 days lifting
PHAT might be a good program for you. It's a 5 day program focused on strength and muscular hypertrophy.
http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p10 -
Ok, I think I overdid things a tad. I've been lifting parts for a couple months now, regaining some of my lost strength and never feeling sore.
In an effort to increase chest size, I opted to swap chest once a week for chest twice a week, one heavy day Monday and one hypertrophy day Thursday, ye classic Westside program, just modified to have push and pull two days each, legs only once.
Made it through my hypertrophy chest day Thursday feeling great. Woke up the next morning with the most serious case of DOMS I've had in ages. Opted to skip my back hypertrophy day Friday just to recover.
I'm guessing I did too many sets Thursday, either that or I'm a wuss and just need to suck it up for a couple weeks to let my body get used to the new program, lol.
I've read the optimal volume is 60-120 reps per week for large body parts (working reps, not counting warm ups). I did 50 working reps Monday, so should have stopped at 70 working reps Thursday, but blasted past that number since I felt strong and recorded 100 instead. I didn't think 30 extra reps would make that big of a difference, but I guess so.0 -
StephieWillcox wrote: »It's still September for nearly 3 more hours, so here is my question
Looking to change programs (running stronglifts right now). Priorities are:
1) 45 min max
2) 5 days a week is great, can only train mon - fri lunchtimes
3) strength focused as that helps my mental health when losing weight is going terribly (which is most of the time)
Tempted by Wendler 5/3/1 as it seems like the right length and 4 days per week, so I guess I can do cardio on Wednesdays (ugh)
Obviously just looking for a program that already exists, not trying to get you to design a program for me SS
Thanks!
If you are specifically interested in focusing on strength in the squat, bench, dead, and ohp I think 5/3/1 is a decent choice.
Without designing a program entirely I could tell you roughly how I'd consider setting up something else:
You could probably get in 1 to 2 barbell lifts in that time depending on how long it takes you to warmup.
If you wanted to you could do something where you select 1 to 2 main barbell lifts per day with minimal accessory work.
M: Squat(medium)/Bench(easy)
T: Deadlift (heavy)/ Accessory
W: Squat (easy)/Bench (heavy)
Th: Deadlift (easy)/Accessory
F: Squat (heavy)/Bench (medium)
^ Obviously that's just a basic structure and you'd have to fill in the details. If you want to do heavy overhead work I'd put that in place of the easy bench session on day 1. If you just want to push things overhead for joint mobility I'd put seated DB overhead press on Th as an accessory and keep the RPE a bit lower.
This all assumes that the priority is in the big 3. If it's NOT, then ignore me lol
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@sidesteel awesome. Thanks so much. I was also thinking that 2/3 lifts would be about right.
Focus is the big 3 for sure. I am not competiting (and not sure if I will) but if my squat ever gets to 100kg (it's at 80 right now) it's something I'd consider.
Your idea doesn't sound too dissimilar from how I was planning on running Wendler (on OHP day do bench as accessory / squat day has DL accessory and vice versa, with accessories all being at light weights). I recognise the need to squat more than once a week
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If you don't mind me asking:
Why wait for a squat of X before competing?
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I guess so I can compete and do decently don't want to turn up and be the fat lady that came in last! (Happy to be the overweight lady that came somewhere in the middle with a 100kg squat!) 1
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StephieWillcox wrote: »I guess so I can compete and do decently don't want to turn up and be the fat lady that came in last! (Happy to be the overweight lady that came somewhere in the middle with a 100kg squat!)
Every meet I've ever been to has been the most positive and supportive experience.
Honestly, I think you should compete if you are interested in competing, regardless of any of your lifting numbers.
If you can lift an empty barbell you can lift enough.5 -
StephieWillcox wrote: »I guess so I can compete and do decently don't want to turn up and be the fat lady that came in last! (Happy to be the overweight lady that came somewhere in the middle with a 100kg squat!)
Have to agree with SideSteel. I don't post much in here but I'm in another group with you and I probably have posted a couple times about the powerlifting meets I attended and the one I competed in. Honestly, you can't tell who is going to be there and in what weight class nor does it matter too much especially when first getting into the sport. One of the first meets I watched there was a woman who struggled to squat just the bar but she still went up and gave it her all on her attempts and the crowd cheered for her the whole time.
Competing was a fun experience for me even if my lifts are no where near as impressive as some others. There are people who lift more and people who lift less. The fun part is challenging myself and seeing what I can do.2 -
Thanks Dawn you know the NROLFW ladies are all your biggest fans at meets!! 1
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StephieWillcox wrote: »I guess so I can compete and do decently don't want to turn up and be the fat lady that came in last! (Happy to be the overweight lady that came somewhere in the middle with a 100kg squat!)
Every meet I've ever been to has been the most positive and supportive experience.
Honestly, I think you should compete if you are interested in competing, regardless of any of your lifting numbers.
If you can lift an empty barbell you can lift enough.
^^^^^ All of this x 1000
If i was to type my own answer it'd be a copy and paste...
But to echo SS - No-one will ever "Judge" you as "Not competitive" or anything like that, they just care that your there and competing.
One of the moments that enoforced that was a girl going for a Record on Bench - she got the biggest cheer of the day. It was Sub Junior, U47KG?, 14 Yr Old, lifting the Bar, Just Micro plates and clips. PR, which she got!
As SS Said - If you can squat\Bench\Deadlift the Bar, your strong enough.
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