Program advice - Jordan/Austin??

Training Q&A [Moderated]
1

Jordan and Austin - need some advice, sorry for the long post.

First off, thanks for the content, really cool to see a couple of EVMS guys doing this - I graduated in the MD09 class a few years ahead of you.

I’m 42 yo, 5’8”, overweight and out of shape. Started Jan 2019 at 200lbs, 44” waist measured as you guys recommend. Recently diagnosed with RA variant, being treated as if RA. Started with SSNLP and meds at same time late Feb, disease symptoms have significantly improved, I believe it’s due equally to both the medication and lifting.

My lifts are stalling, but aren’t typical of NLP - yes, I am weak. I started with not much more than the damn bar on most lifts. Work sets are now 85 lbs press, 145 lbs bench, 170 lbs squat, 215 lbs DL. Saw Alan thrall for a form session, think I’m ok in that regard, but I do feel beat up a bit.

I’m now 186lbs and 42” waist, so I’ve made some progress. I eat about 2000 cal a day, tracking via MFP, set to have a 500 cal deficit daily. I try for 1gm/lb of protein but I usually end up at only 140-150 grams total protein. I know need to watch my macros a lot closer, and I suspect my total calories may be hindering my progress.

Goals are to put on muscle and lose fat/gut, like everyone else (ie. look like I lift), as well as general health and trying to ward off issues related to RA. Thoughts where to go next?

Should I do the Bridge or would you recommend another program of yours that is better suited for my goals?

Thanks in advance, sorry again for the lengthy post, and keep up the great work!

-Tony

2

Tony,

Thanks for the post and good to see another EVMS grad here :slight_smile:

I would recommend our Beginner Template and run all three phases before picking your next template. There are just too many issues with LP that I no longer feel comfortable recommending people jump right into a different program without a number of caveats. The Beginner Template fits your goals and should last you a substantial period of time Beginner Strength Training Program PDF [Template] - Barbell Medicine

3

Thanks for the reply Jordan, I’ll do that beginner program. Didn’t think I was ready for the bridge anyways, glad I asked.

Two questions, (for anyone):

  1. Is it ok to do that program in a cal deficit? To continue to lose weight (rather fat)? I assume my results just won’t be as good, as quickly.

  2. So maybe I don’t quite get rpe - example - first day first week, the last set of squat is 4@8. To me that means I can only do 2 more for a potential of 6 reps. But on day 3, it’s 10@8 on the last set! I assume that the weight needs to go down to accommodate? Meaning regardless, I’d be able to do only 2 more after 10 reps? That way the rpe rating can apply to any level of reps?

That’s gonna be a lot of figuring out what weights to use on which days, no?

Any advice is appreciated
Thanks!

4

  1. Yessir.

  2. Yes exactly, you’ve got it!

For any type of training, you’ll have to figure out what weights to use on specific days based on the rep range, exercise, and your performance capability on a given day. We’re giving you the tools to do that :slight_smile:

-Jordan

5

thanks for the advice!

6

Hi,
I’ve jyst purchased 12 Week Strength Template – Version 2.0.
And I can’t understand how much GPP sessions should I add because in overview tab, for example let’s take day 2 week 1: under main exercises it says that “supplemental day 2” GPP or none, and “Exercise two” also GPP or none
But if I open week 1, there is only one GPP session. Should I take for 2 GPP sessions: cardio+back workout?
How many GPP should I do after main block?

7

…can’t figure out how to open forum topic…