Whats up guys first post here and new to lifting.
Question
I have ran LP since April (Not By The Book) but I plan on continuing till jan and doing it the right way 3 days a week and plenty of protein and creatine. After LP I will be looking for a intermediate program that fits my goals and works around my equipment defiance’s (home gym) is this something a BBM program could do if one does not already exist? I have a half rack can squat, bench, Barbell curl and have a chin up bar but am still working my way towards more than 1 chin up (doing gtg). Also I hate deadlifts so I don’t do them. Never gonna compete and would prefer a program I could do for a while to build strength and maybe at some point just maintain. I also Box (4 exercise im not rocky) and have a stationary bike. Those are my Two cardio options.
information
age 27
bench working sets 3x5 150-176 but still going up
squat working sets 3x5 BAR-230
height 5’7.5
waist 44in (working on getting this down to under 37 after learning risks)
I would just stop doing LP now and switch to the Bridge or our Beginner Prescription. That said, I think it’s far more important to reduce your waist circumference to ~33" or so compared to any specific strength goal. I do think you can continue to get stronger and lose weight at the same time, but I just want to emphasize that it’s not really important what you’re lifting 3 months from now with respect to absolute weight compared to what your waist circumference is. Rather, any program that’s enjoyable, includes conditioning, is autoregulated, and has a decent amount of exercise variety would put you on the right track here.
Thank you very much for your feed back. Focusing on loosing fat has been Difficult because I became slightly obsessed with adding weight to the bar and that was my only focus. (Although getting covid slowed me down) Very goal oriented and you saying absolute strength being less important than my waist size was something I needed to here. I suppose A goal of benching 225 and Squatting 315 by 30 with a 36<inch waist would make more sense than 405 squat and 315 bench my (original goals) at a unhealthy waist size. I Will download the free bridge template an go from there thank you again.
That would be great especially since my last doctors visit my triglycerides were elevated. Would either heavy curls or Chins/assisted chins be ok for a Deadlift Substitute? Also are 8 min rests between sets ok? Or is it crucial to keep it between 3-5min Thanks.
I don’t think that curls, chin-ups, or pull-ups are good substitutes for deadlifts, no. I’d be looking at things like RDL’s, trap-bar deadlifts, etc.
I see no benefit to resting 8 minutes between sets during training, as this prolongs the session without a reliable improvement in performance. I would limit rest periods to 3-5 minutes unless otherwise specified.
Yes sir. I have an irrational fear of getting hurt deadlifting But I will study the movement an try my best. I lift in my garage so I may need to get something to protect the floor. I will start the bridge Monday thank you again.
Yea, you could do mid-shin rack pulls or RDL’s if you preferred those, as neither goes to the floor. Snag some horse stall mats from the local hardware store and you’ll be in business.