_benjammin Member

^this ...but Individual hip socket geometry may trump leverage geometry. It really boils down to what you are more comfortable and stronger doing, assuming you are trying to pull maxes.

I too weigh every morning and track a rolling 7-day average.

~120g (or more) protein. 50g (or more) fat. The rest carbs.

Upping protein is a good idea. I have to be careful with cardio when cutting, makes me hungry.

RDLs after leg day doesn't make sense. No way to know how long you could do this routine. What intensity/%RM are your lifts, what's the progression? Are you progressing? Calorie deficit or surplus? Deload frequency? Goals?

^Pretty sure they are deadlift shoes, minimal heel and sole. You don't want to deadlift in squat shoes do to the elevated heel.

You could use your dumbbells for rear foot elevated split squats (Bulgarian) and single Leg Romanian Deadlift. Not sure how in the world you'd do squats with a lat pulldown unless you are using the bar on a low pulley.

No, I don't think you are eating enough. You don't need that much protein. Carbs don't make you fat, excess calories regardless of the source and no strength training will.

^this I would do upper, lower, upper, lower. Playing around with volume and intensity amongst the days to figure out recovery.

Congrats so far and good luck. I wouldn't wait to start lifting. Find a routine you enjoy for now. Eventually you can do a more specific powerlifting routine. A bit of cardio is good for your heart but not necessary for weight loss and shouldn't be used as punishment or followed by food as a reward.

That's great. Keep doing what you enjoy and what you can do.

7 day rolling average finally at 170lbs, that's 7 pounds up since the start of this thread. Still don't hate myself so I'll keep at it for another month or so.

Ditto

For awhile, I set my fat and protein goals as minimums, as long as I got the minimum, didn't worry.

8weeks + 8weeks + 8weeks is months of wasted worrying about miracle macro math.

So you recommend 4?, 6?, 8?, months of diet variables and guessing which is better while looking in the mirror? No thanks.

I do straight sets during hypertrophy training blocks. Usually during strength blocks too but also drop sets after 1 top heavy set.

This is the Internet. Do you even Google?

Do independent bis work with more volume, like 1.5x more, with your weaker arm.

Am I the only one that thinks it's odd to have RDLs on Day 2?

You could try emailing the meet director asking for a morning of weigh in. I know that had worked for others, not sure where or what fed but maybe worth a shot. Regardless, good luck, hope you have fun.

I usually eat dinner afterwards, ~1200-1500 calories with ~50g protein.

Up 3-4 pounds the last 30 days, about 9 pounds since mid Sept. So far so good. Feeling strong as ever.

@DancingMoosie Definitely time for a new program. I can't imagine running 5x5 more than 6 months, 2 years?!?! I think the only time to go back to a 5x5 routine would be after an extended time off.

^Agree OP, figure out what kinda of training you will enjoy. Eat. Measure training progress and don't worry so much about the scale. If you can get a hold of a barbell, I hope you like it, it'll yield you gains.

^Great post. I did SL 5x5 at 40yo, after no weight training for 10 years. Loved it. After about 4 months, progressed to MADCOW for a few more months. I've since hired a coach and gotten into powerlifting. As mentioned, after 4-6 months, evaluate your goals and move on to another program.

^that. All day. OP never mentioned any dietary restrictions or location (food availability). If OP wants any strength or muscle, more protein and calories.

That's harsh. A motivational support system is a tremendous help for success.

My opinion, fire your coach.

^I was going to ask about low bar too. Also, have you tried squat shoes?