How to choose between Powerbuilding 1 and 2 template while on rehab and cut

Training Q&A [Moderated]
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1

Hello!

First post and wondering about matching templates to buy for my situation.

Reconnected with lifting iron 1.5 years ago since my body broke down when trying to practice Aikido or Karate.
age 47 and 86 kg at 172cm.

Have had surgery for Haglunds deformity and Bursit and removed my cast a week ago.
That have forced me to train mostly upper body for the last 6 months at an average of 3/w

Goals, in order of priority:

Decrease waist circumference (from 109 to 100cm) (definitely prio No. 1, healht first)
Keep those muscular and strenght gains that I have achieved over the last year.
Regain general fitness (havent been able to run for the last 3 years, but faith never leaves
I had muscular legs once, I want those back :slight_smile:
Time efficient program

Complication factors:
Unsure about recovery, especially at a caloric deficit
Uncertain about stress implications of workplace (new role next week with higher profile)

Would very much appreciate guidance on template (or if I should choose some other template as hypertrophy)

Regards
C

and thank you for the content that you produce

2

Crilloan,

Thanks for the post. In order to properly advise you, what program are you running right now? I agree with the calorie deficit regardless, however.

-Jordan

3

Right now Im running the last legs of a modified GVT program with only upper body work (swedish Josef Eriksons 10*10) (bench focused) and have noticed an increase in overall fatigue

Now Im on the fence on wich one to put in the basket :slight_smile: since I would really like to try one of your templates.
Im not going to compete in stronglifts but I like time efficient training that the big compound movements give.

The physiotherapist gave me green light for deadlift today but I have to postpone squatting for a couple of weeks, but, as stated: my recovery is probably inhibited with achilles and calf rehab, caloric deficit and new work assignment.

Honestly, a point in the right direction even if its not Powerbuildning.
Currently, I dont seem to have the stamina for heavy singles and doubles.

Regards
Christer

4

I would do the 3-day Powerbuilding 1 or General S/C 1 templates here. Either would be great for this application.

5

Thanks!

Time to shop :slight_smile:

C