Hi, guys!
I’ve recently started lifting weights after a multi-year layoff due to laziness. I’ve been voraciously consuming your YouTube content, your podcast, and have read the Beginner Prescription and The Bridge, among other articles on your site. I’m looking for a programming recommendation, but first ome info about myself for context:
- Age: 33 years
- Sex: Male
- Height: 6’2"
- Current Weight: 275 lbs.
- General Health: No issues (other than above-mentioned obesity), no medications, healthy joints.
- Training Situation: I have my own basement gym with a power rack, B&R bar, flat bench, and plenty of weights, including 500+ lbs. of steel plates and 230 lbs. of bumper plates. I also have a C2 rowing machine.
- Work Situation: White collar. I sit at a desk most workdays.
- Nutrition Situation: Historically, pretty bad as you might imagine from my weight. That said, I have been tracking macros based on TBAB for the past 4 weeks with kCals set at 2500 and protein at 250g/day. I’ve come down maybe 1 lb. on the scale, but I have measured at least a 1.5" reduction in waist circumference, possibly 2", depending on how bad I suck at using a tape measure. Been taking Peri Rx twice daily for about 3 weeks as well.
When I stopped lifting last time (c. 2016), I was running SSLP and had reached the following weights for my “fahves.” My body weight was probably around 250 lbs. at that time.
- Squat: 315 lbs.
- Deadlift: 335 lbs.
- Bench Press: 145 lbs.
- Press: 125 lbs.
- P. Clean: Who cares / don’t remember / probably like 105 - 115 lbs.
I began running SSLP again about 6 weeks ago, and here is where I am now. I am also doing 1-2 days of LISS (30 mins @ RPE 6-7) on my rower. RPEs based on my latest sets of 5 on each lift.
- Squat: 245 lbs. @ 7
- Deadlift: 275 lbs. @ 8
- Bench Press: 120 lbs. @ 8
- Press: 95 lbs. @ 10 (Note: My basement has low ceilings and I can’t do the Standing OHP. I do seated OHPs instead.)
- P. Clean: N/A, not doing them because I don’t feel like it and I don’t care.
My goals: Getting stronger on the powerlifts, recomposing my body, generally improving work capacity. I don’t care where my weight ends up really, as long as I can get out of the “risk factor” zone of 40+ inches on my waist measurement (currently 46.75").
Now, at long last, the question: What would be your advice for programming going forward? I would like to transition to a BBM program, but I feel like I might have some “runway” left on SSLP to continue to rapidly progress my powerlifts. If your advice is to proceed straight to a BBM progam, would it be beginner, bridge, or something else?
Sorry for the long-winded post, but I figure the better information I give you, the better recommendation you can give me. Thank you guys for all that you do.
Axel
