From a little Rican... To a FREAKIN' RICAN!

[swanky11]

can i use the 5x5 excel calculations and rep scheme that it has for 9 weeks with this workout?
did week 1 with 5x5 reps and numbers from the excel spreadsheet, so far i like it.

 

[ricanx99]

can i use the 5x5 excel calculations and rep scheme that it has for 9 weeks with this workout?
did week 1 with 5x5 reps and numbers from the excel spreadsheet, so far i like it.

I don't see why not.... make it happen

 

[ricanx99]

Day 4 Week 6

Squats - 4x8 - 175, 205, 235, 265
Jump Shrugs - 4x8, 1x20 - 225, 250, 275, 300.... 225x20
T-Bar Rows - 5x8 - 120, 140, 160, 180, 200
Olympic Bar curls - 4x8... 1x12 - 55, 65, 75, 85..... 55x12
20 min. cardio on elliptical

So... I feel like I'm getting to sloppy in the mid section and I have decided to speed up the workouts to keep up the heart rate. I'm gonna try to add up some cardio 3-4 times a week to burn off some chubs... I like my strength and where I'm at for mass... Just looking for that definition now. I still plan on lifting heavy as possible, i know i won't get stronger much but I wanna try to maintain where my strength is for the mean time. Any advice/criticism fellas? I already know about diet to drop the fat so I'm good there.. but any suggestions for lifts? thanks!

 

[BiggT]

If you're gonna cut your cals, what I find most helpful is to cut out overall volume, glycogen depleting stuff like 5x5 straight sets, backoff sets of 8, and keep accessory exercises strictly to what you absolutely need to do to address any weaknesses.....and keep intensity high (intensity as in % of 1RM, not the ridiculous ''bodybuilding'' butchering of the word that means some kind of abstract/perceived effort)

I wouldn't speed the training up to the point where it limits load, thats never good to spare muscle.....most of it is gonna be cals in vs cals out as you said, but training, just drop volume and keep intensity high.

 

[ricanx99]

If you're gonna cut your cals, what I find most helpful is to cut out overall volume, glycogen depleting stuff like 5x5 straight sets, backoff sets of 8, and keep accessory exercises strictly to what you absolutely need to do to address any weaknesses.....and keep intensity high (intensity as in % of 1RM, not the ridiculous ''bodybuilding'' butchering of the word that means some kind of abstract/perceived effort)

I wouldn't speed the training up to the point where it limits load, thats never good to spare muscle.....most of it is gonna be cals in vs cals out as you said, but training, just drop volume and keep intensity high.

Thanks BiggT... I take everything you fellas tell me serious so your input is very appreciated. Another question that I have is what is your take on the cardio idea? You think on days off from training? ZgZaz mentioned that it might be too much on the CNS and I agree with him. So I was wondering what you guys would say to that? I don't wanna get super cut or way lean or anything like that... I just wanna get rid of some of the spare tire off.... Nothing too crazy

 

[BiggT]

Look at cardio practically for what you'll be using it for. To drop weight, so look at the calorie-burning aspect. It's just another way to create a greater deficit. With a calorie-restricted diet you may not need it. If you do things like middle-distance runs and other long, fairly slow joint-pounding cardio, your lifts will go right down the shitter.

Sprints are popular these days, but personally I like them more to suit a functional athletic purpose more than for just ''cardio''....all out sprints tend to have the same effect on the body as a heavy lifting session and can be very anaerobic.....HIIT and interval work and sprints at maybe sub-75ish % can work......Incline Walking can work......Swimming never banged up anyone's joints.....An early morning session of LIGHT o-lift complexes is fine too.

For weight loss/extra cals burned, and not taking into account heart health or training endurance for performance, I honestly have to go against the grain and agree with ZgZaz and say cardio is not necessary and is largely a waste of recovery power, when you should be focusing on preserving strength and you can create enough of a caloric deficit through diet. Plus, I have a feeling you don't have much weight/fat to lose, I'll go out and assume you're talking about probably 10lbs or so tops. This won't be hard for you.

 

[ricanx99]

Look at cardio practically for what you'll be using it for. To drop weight, so look at the calorie-burning aspect. It's just another way to create a greater deficit. With a calorie-restricted diet you may not need it. If you do things like middle-distance runs and other long, fairly slow joint-pounding cardio, your lifts will go right down the shitter.

Sprints are popular these days, but personally I like them more to suit a functional athletic purpose more than for just ''cardio''....all out sprints tend to have the same effect on the body as a heavy lifting session and can be very anaerobic.....HIIT and interval work and sprints at maybe sub-75ish % can work......Incline Walking can work......Swimming never banged up anyone's joints.....An early morning session of LIGHT o-lift complexes is fine too.

For weight loss/extra cals burned, and not taking into account heart health or training endurance for performance, I honestly have to go against the grain and agree with ZgZaz and say cardio is not necessary and is largely a waste of recovery power, when you should be focusing on preserving strength and you can create enough of a caloric deficit through diet. Plus, I have a feeling you don't have much weight/fat to lose, I'll go out and assume you're talking about probably 10lbs or so tops. This won't be hard for you.

^^^ thanks man! Great input and very much appreciated...

 

[ricanx99]

Day 1 Week 7

Flats 5x5 - 175, 200, 225, 250, 275*
Incline Bench 3x8 - 165x8, 165x7, 155x8
Dips - 3x15xBW
Weighted sit ups on Decline - 3x10 w/35lb plate

Workout felt good. I missed the flats again by a half rep.... On week 4 I only got 3 reps at 275 and this time got it for 4 clean and ALMOST 5. I will stay here til I POWN it and then will go heavier. We subbed in Incline bench cuz some sissies were using the adjustable benches. We usually use the DB for inclines. Ah well....

 

[ricanx99]

Day 2 Week 7


Squats - 165x5, 205x5, 245x5, 285x5, 330x3
Deads - 160x5, 205x5, 240x5, 290x5, 345x5
Chins - 2x15xBW, 1x10xBW
Hammer Curls - 1x55x10, 1x55x8, 1x55x10

Good workout. Was very demanding and I'm feeling whooped. I'm stoked to still be adding 10lbs to the deads every week. Soon I'll be back to busting out a new PR.

 

[ricanx99]

Day 3 Week 7

Flats 4x8 - 175, 200, 225, 250*
Push Press 5x5 - 100, 120, 140, 160, 180*
Close Grip Bench 3x8 - 155, 175, 195
Ab work

Missed top set of flats again... and also push presses... hard to get top sets on these lifts on the same day. I'm gonna keep trying tho...