5x5 Int results - cut fat

[brad34]

So I just ran the intermediate 5x5 program for the past 11 weeks and have made great progress.

In 11 weeks I added the following:

Bench: +30 to 185
Deadlift: +40 to 300
Squat: +80 to 180
Rows: +45 to 180


However, I would like to lose some of the fat I gained running this program before summer.

Obviously I am going to cut back on calories, but doing the same lifts, should I reduce weight? Try to continue adding weight weekly? Up the reps?

Any other advice?

 

[Eric1987]

Dont reduce weight just eat properly and do some cardio. Why is your deadlift so high compared to your others?

 

[brad34]

I was making great prgress when I was eating like crap...but now that I have cleaned up my diet and reduced calories I am having more trouble making prgress.

Deadlift so much higher compared because until 11 weeks ago I almost never did squats or rows and my bench had stalled at 160 to 165 for months due to a nagging shoulder injury. Now I am healed, doing the correct lifts and making good progress.

My first goals are to bench, squat and row my body weight, 210 lbs.

 

[bblazer]

Dont reduce weight just eat properly and do some cardio. Why is your deadlift so high compared to your others?

In my experience, the DL on a novice lifter will gain faster than any other lift.

Eventually things will even out.

B-

 

[NJL52]

Dont reduce weight just eat properly and do some cardio. Why is your deadlift so high compared to your others?

That is not high. That is decently normal when your body is worked equally.

That standard of high is developed from the school of chest Mon, back tues, arms wed, chest thurs, legs and arms Friday.

When developed in equilibrium, your legs and back will yield higher numbers(by a lot) then your chest.

 

[RT_red]

So I just ran the intermediate 5x5 program for the past 11 weeks and have made great progress.

In 11 weeks I added the following:

Bench: +30 to 185
Deadlift: +40 to 300
Squat: +80 to 180
Rows: +45 to 180


However, I would like to lose some of the fat I gained running this program before summer.

Obviously I am going to cut back on calories, but doing the same lifts, should I reduce weight? Try to continue adding weight weekly? Up the reps?

Any other advice?

im not an expert brothr but you should probably just do cardio and drop your carb intake a little. i wouldnt sacrifice any protein if i were you

 

[NBAfan#21]

Its a bit of an off topic question but i was wondering if its possible that you bench press the same weight that you row? I know everything s possible but is it something that you see commonly or is it most likely a problem with the form?

 

[brad34]

Should I row more or less??

 

[djeclipse]

Congrats on your progress so far.

Should I row more or less??

Don't worry about the weight for one lift compared to another lift, that stuff is trivial. Keep lifting, focus on adding weight to the bar in every lift regardless is your deadlift, squat, bench, row is higher than the other.

If your lifts are stalling you can reset them back 4 weeks and work back up, if things are still progressing then keep everything as is and lift.

Keep in mind that when losing weight, you have less "advantage" then you did before, it;s simple physics. That is why Madcow says if you drop 5-10lbs and manage to keep your lifts the same that is a PR. Say you loose 10lbs and are still able to deadlift 300, that is a PR as you are 10 lbs lighter lifting the same weight. So don't expect huge gains while cutting, but any PR's are great while cutting.

 

[djeclipse]

Its a bit of an off topic question but i was wondering if its possible that you bench press the same weight that you row? I know everything s possible but is it something that you see commonly or is it most likely a problem with the form?

It's nothing unordinary. Ideally your row and bench numbers should be about the same. Then you think about it, your back is bigger than your chest/ shoulders, there is no reason you should not be able to pull (row) as much as you press. I'm talking Pendlay rows 90deg to the ground.

 

[NBAfan#21]

It's nothing unordinary. Ideally your row and bench numbers should be about the same. Then you think about it, your back is bigger than your chest/ shoulders, there is no reason you should not be able to pull (row) as much as you press. I'm talking Pendlay rows 90deg to the ground.

Yeah what i do looks kinda like Pendlay rows except that i never let the weight touch the ground so my muscles always stay contracted

 

[brad34]

Thanks for the feedback DJ and others, much appreciated!

Oh yeah, the best investment I ever made was buying a power rack, bench and weights for home..I have been able to stay on a perfect schedule compared to when I was going to the gym!

Time to go lift.

 

[djeclipse]

Yeah what i do looks kinda like Pendlay rows except that i never let the weight touch the ground so my muscles always stay contracted

That is BB type stuff that has no true use.

Lift from the floor, every time, accelerate the bar for the floor up, pull hard. It's not about the "negative", it's not about keeping the muscles "engaged", it's about rowing 90deg to the ground, rows should be done heavy and explosive. You should be accelerating that bar into your body.