So, by definition, I’ve been an “Exercise” enthusiast for years. I have never, aside from P90X, TapOut, and two half marathons, been in shape as I’ve come to understand it (I am not counting Boot as that is somewhat a sore subject with strength purists and I, of late, completely agree with them). Early this year, starting with various IG celebrities, then to YouTube, then Untrained, then Dr.'s Baraki and Feigenbaum, and finally to SS, I have gone down the rabbit hole of strength training. I’m even listening to Barbell Logic (gasp!)
So for the past 3 months I have slowly become more fluent with the three big movements and have ended up here.
My question is: I’m 40, I’ve never really been strong, I’m kinda fat (240 lb), and my lower back recovers for crap. I want to at least look fit as I wander through LP. I know SSLP is not a physique program but (Being honest here) can I draw out the LP as it’s written in the Blue Book and also diet responsibly for the sake of vanity (i/e: not having to wear 42" waist shorts) to then advance in weight from a less robust personal size?
As an example, I would take my modest numbers and add sets across for continued hypertrophy/muscle sparing (Vanity) for more sessions, then increasing intensity after a week or so as not to exceed recoverable volumes of a calorie restrction. It would be a stair step as opposed to a linear progression.
I have used a pre-written hypertrophy block from a pretty reputable source (Not 5/3/1 dammit!) however, I love low bar squats and so does my back, with only the occasional twinges previously. Friday of last week I did 5 sets of 245x5 for squats then 5 of 215x5 bench, and finished with 265x5 for 4 sets of conventional DL. My existing plan had called for deficit squats and front squats (Its a PL hypertrophy block) and my back just refused to do it on Wednesday and I took an additional rest day instead. I felt gassed Saturday and Sunday after my cobbled together workout and I slept 9 hours for the first time in years Saturday night, but my back felt awesome. I had done some work, so win. Monday I returned to the original program I was following (I’m a recovering quitter) and Tuesday I couldn’t sit long enough to get through writing a discussion paper for my crap class. I’m not vilifying the programmer, its just obvious to me that the exercises prescribed are not something I recover from well. This doesn’t seem to be a problem with the exercises SS prescribes even under modest loads for a novice and in the standard A B format.
I’m not asking anyone to write programs for me, I just want to know if I’m in the deep grass on this one and should just STFU and do LP on a diet, or if I can make some physique gains first and not look quite so… apple bottomed? as I struggle with heavier weights later.