misnomer1 Member

Thanks. Do suggest some programs which you think are better, so i can think about them if 5/3/1 doesnt work. I dont have access to powerlifters, just *kitten* gym instructors who think deadlifts are made to destroy your back and squatting with knees ahead of toes will make you a cripple. So i rely on books, youtube and…

Im quite happy to start 5/3/1 with 5x10 BBB assistance work for more volume. Im happy to hit rep PRs rather than weight PRs. Will let you know how it goes 6 months down. As i said earlier, i dont care about strength as long as there are some gains. If strength was the most important to me, i would have eaten at surplus and…

Not true for wendler 5/3/1. Unless you think its a strength program and not for powerlifting. The core program trains every lift once a week, and with variations you could add one more day of lighter load higher volume assistance work. Imo, your comment would be apt if you replaced 'never progress' with 'progress…

Five3one from sarasoft for wendler 5/3/1. Started using yesterday.

I agree that my strength gains will be suboptimal for the first 3-4 months. But Im ok with slow strength gains, doing it for fun not to compete. This program has both low rep strength plus higher rep volume work.

Update: i read about the new program, researched the variations and found an awesome app so i couldnt control the excitement. i started wendler 5/3/1 with boring but big 5x10 supplemental volume work, along with 2 more assistance exercises every session. 4 days a week program. I like the flexibility of the program because…

I dont know. Your body will tell you if you are lacking recovery because of HIIT. Also, i dont like your lifting programme if you are a beginner. Go for compound fully body 3 days a week programmes for 3-6 months to build functional strength first. Look at starting strength, stronglifts, greyskull lp, etc. Browse through…

@brendanwhite84 i am liking 5/3/1 with BoringButBig assistance for hypertrophy. Any way to add bicep, tricep work into the week? I also want to add barbell rows somewhere. Also, is the five3one app by sarasoft apt for this?

Maintain weight at 77kg. Acc to my weight, I am intermediate level acc to symmetricstrength.com in pendlay rows, novice in others but should hit intermediate in a month. I want to focus a bit less on strength and give a bit more importance to hypertrophy in the next program. I will continue sl5x5 for a month more. I…

depends on how intense your lifting program is. Intense full body compound exercise programs like Starting strength, stronglifts 3 days a week combined with high intensity cardio plus caloric deficit is too much stress on the body imo. Imo, an intense lifting programme should be combined with low intensity cardio.

omg i cant handle this, im out. good luck OP.

find battles to fight elsewhere.

http://www.breastcancer.org/risk/factors/dense_breasts https://www.cancer.org/cancer/breast-cancer/screening-tests-and-early-detection/mammograms/breast-density-and-your-mammogram-report.html

OP, has a mammogram been done to determine how much fat is there? if not, one should wonder why the doc hasnt gotten it done.

I discovered a new disease today. so much to learn..

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Stronglifts is good for overall strength. It will increase all your main lifts and develop your body proportionately. However, you will work out 3 days a week. Maximum 1 more day as an assistance day for arm work which i dont recommend because you need to get used to the SL program first to know its ins and outs. 6 days a…

I get it. But that doesnt solve OPs problem. Hence i still suggest weightloss and lifting before surgery. Edit: there is no strawman in my post. Whether its fat or tissue doesnt change my opinion that WL and lifting should be tried first.

Because the bolded part was added by the poster after my reply to her. The earlier part makes it seem like the poster opinion was that OP should not lose weight but go for surgery ASAP. Edit: I was quite clear that OP should try weight loss and lifting first and if it doesnt solve the issue then think about surgery. Her…

My sis in law was contemplating surgery for the same issue. Weight loss and back, shoulder strengthening fixed her issue without the need for surgery. No need to be parochial about others viewpoint without knowing anything about them.

Great. Seems like you know everything. Please suggest to OP that she gets the surgery done tomorrow.

Reducing fat through weight loss might deal with some of that. Point is that this should be tried before something as big as surgery. 3 months is enough to gauge whether surgery is still warranted.

Not a woman, but what compound lifting exercises have done for me is reduced random pain in my back, neck and also reduced migraines. Reducing weight, and fixing your posture through lifting will fix your problem completely imo.

Find a new doctor. Tell him not to screw with people to make a quick buck.

Agree with this

I second this

yeah. this as well.

Diet looks good to me. Macros are pretty good. Although I suspect you might have to up calorie intake by a couple of hundred kcal once lifting gets intense. You are young, and tall. I think your daily NEAT should be over 2700, most likely near 3000kcal a day. 2200kcal gross intake less cardio/lifting will put you below…

You're likely eating too less. What are your stats. Sex, age, weight height. And daily calorie intake and expenditure goals?