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Changing my goals for now
Posted on 4/6/21 at 12:44 pm
Posted on 4/6/21 at 12:44 pm
Since I’ve hurt my back, I won’t be able push those 95% singles for a little while. So, instead of wallowing in misery, I decided that this a chance to challenge myself in different way. I’ll start a cut. I did a pretty big cut a couple of years ago. Dropped from 245 to 199. I got stuck at 199 for a long time. Eventually I got tired of the diet. I put back on a few pounds. I bounce around between 210 and 215. A good portion of that was muscle. My back and legs gained some size, so I know I’m not all flab.
I looked at leangains again, and I’m going to alter my diet based on my height instead of weight. I still have a considerable amount of body fat to lose, so this seems to line up with what leangains suggests.
I’m going to adjust my training program to first, take pressure off of my spine (swap out barbell squats for belt squats, etc.) and then adjust the set/rep scheme to be a 5x5 with intensities that vary from 60-80% as opposed to intensities of 65-95%.
Let me know what think. I’m open to suggestions.
I looked at leangains again, and I’m going to alter my diet based on my height instead of weight. I still have a considerable amount of body fat to lose, so this seems to line up with what leangains suggests.
I’m going to adjust my training program to first, take pressure off of my spine (swap out barbell squats for belt squats, etc.) and then adjust the set/rep scheme to be a 5x5 with intensities that vary from 60-80% as opposed to intensities of 65-95%.
Let me know what think. I’m open to suggestions.
5
Posted on 4/6/21 at 1:02 pm to DeafJam73
How old are you and what are your goals?
Posted on 4/6/21 at 1:14 pm to Popths
29 and drop body fat to a healthier percentage.
Posted on 4/6/21 at 1:39 pm to DeafJam73
No two week water fast?
Posted on 4/6/21 at 2:18 pm to lsu777
Have you ever considered lower weights and higher reps in the weight room? Walking or swimming? I just started spin classes a month ago. Noticeable difference.
Posted on 4/6/21 at 2:48 pm to DeafJam73
I'm sure I'll get down voted for this, but it could be a good opportunity to make some aerobic gains. If you increase your aerobic capacity while healing up, then you should notice it when you get back to pushing heavier weights.
Posted on 4/6/21 at 3:09 pm to DeafJam73
Walking DB lunges give me a better workout than any other leg exercise. Also very safe to take to failure
I stopped squatting twice a week due to knee tendinitis and a sore/tight lower back 24/7. For comparison my 1rm on squat is 435 at 200lbs body weight.
I changed my second leg day each week to look like this:
Walking db lunges - 4x16, 65lb dbs, 1m rest
Quad Extensions - 4x15
Ham curls - 4x15
Since I started doing this my squat and especially my deadlift 1rms have increased. Deadlift is up to 455
I stopped squatting twice a week due to knee tendinitis and a sore/tight lower back 24/7. For comparison my 1rm on squat is 435 at 200lbs body weight.
I changed my second leg day each week to look like this:
Walking db lunges - 4x16, 65lb dbs, 1m rest
Quad Extensions - 4x15
Ham curls - 4x15
Since I started doing this my squat and especially my deadlift 1rms have increased. Deadlift is up to 455
Posted on 4/6/21 at 4:00 pm to Popths
quote:
Have you ever considered lower weights and higher reps in the weight room?
as in the 12-15 range? sure especially when in a hypertrophy phase
as in just doing a bunch of lifting just to do a bunch of lifting .....no, i tend to not wasting time
Walking.. absolutely, I do it pretty much daily and think its very underrated especially when done with a vest.
swimming- not really but that is more just personal preference
I have 3 boys in sports and dont have a ton of time so i literally design my routine around getting the biggest bang for my buck training wise. That is always going to be lifting to get stronger.
quote:
I just started spin classes a month ago. Noticeable difference.
noticeable difference in what? I assume you are talkin body comp and yea....you are burning more calories.
Posted on 4/6/21 at 4:02 pm to AyyyBaw
quote:
sure I'll get down voted for this, but it could be a good opportunity to make some aerobic gains. If you increase your aerobic capacity while healing up, then you should notice it when you get back to pushing heavier weights.
Prowler, baby.
Posted on 4/6/21 at 4:10 pm to lsu777
quote:
you can use the LG calculator to find your macros, just change the first drop down
LINK
everything else looks fine. You know what you are doing, just keep the intensity pretty high and volume low and priortize recovery.
Yup. Leangains is what I’m using. Worked well last time. Don’t see why it won’t work now.
Posted on 4/6/21 at 4:19 pm to Popths
quote:
Have you ever considered lower weights and higher reps in the weight room? Walking or swimming? I just started spin classes a month ago. Noticeable difference.
I mean, I’m doing hypertrophy now. High reps, but with high weights. I do like to do walks. It’s a very low impact exercise that great for conditioning and burning calories, especially with a weight vest. Swimming is hard for me to do because of access and spin classes won’t help me do anything. I compete in strongman. I’m always under some kind of load.
Posted on 4/6/21 at 9:45 pm to DeafJam73
Difference in body composition. Getting much leaner. Better muscle definition. I’m retired so I have plenty of time for fitness. Swimming has been great for me since I have major back issues. Double spinal fusion. You’ll find what works best for you. I can only say what has worked for me.
Posted on 4/6/21 at 11:12 pm to DeafJam73
I don't think people realize who you are or your experience level, just do your thing bro. Got more experience than 99% of lifters
Posted on 4/7/21 at 5:04 am to lsu777
Thanks man
Posted on 4/7/21 at 8:09 am to DeafJam73
quote:
Prowler, baby.
Hell yea
It's easy on the back. Not much muscle damage because of no eccentric, but will 100% punish you. It's right up there as my favorite for conditioning along with the air bike. Also, if you hit the reverse drags they will blow your quads up!
Have fun puking
Posted on 4/7/21 at 11:35 am to AyyyBaw
Reverse drags? Hmmmmm.....
Posted on 4/7/21 at 11:44 am to DeafJam73
reverse drags are better than the leg extension for teardrop development, especially if you lean forwards.
Posted on 4/7/21 at 12:29 pm to DeafJam73
I’m just here for the moral support because I don’t think I could add anything you don’t know 
Posted on 4/7/21 at 12:42 pm to Dixie Normus
Dude there’s a whole ocean of things I don’t know. It’s why I’m here. Always looking for information.
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