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New routine: Sheiko or StrongLifts 5x5s?

  • 24-06-2008 09:45AM
    #1
    oq4v3ht0u76kf2
    Closed Accounts Posts: 2,028 ✭✭✭


    Hey folks, so I've just finished 6 weeks on the beginners 5x5s programme on StrongLifts and I'm trying to figure out if I wanna go round it again or if I want to try me some Sheiko and join the Malteaser! & Hanley way of life.

    Here's some rough stats regarding where I was / am now:

    Before
    Weight: 130kg
    BF%: Um, shockingly high. Like, close to 35. Maybe even 37/38.
    Squat 1RM: ~80Kg
    Dead 1RM: ~70Kg
    Bench 1RM: ~40Kg

    After
    Weight: 117.5kg
    BF%: Still pretty high but probably getting down towards 29/30.
    Squat 1RM: 137.5Kg
    Dead 1RM: 130Kg
    Bench 1RM: 82.5Kg

    So yeah, I'm a pretty big guy but there's still some muskells hiding under the jello-like exterior. I know that I could make some more big gains in terms of 1RMs on another 6-8 weeks of 5x5s and I like the fact that the workouts are relatively simple compared to some of the Sheiko ones I see you guys posting in the Logs forum but I wonder if maybe that's what I need - a big of a change, some new lifts and such.

    I'm obviously still trying to lose a boatload of weight so I aim for a calorie deficit of between 5k and 7k per week. My cardio routine is as such:

    65mins Cross Trainer @ 70-80% MHR
    15mins HIIT Stationary Bike
    250mtr Swim

    I do that 3 times a week, sometimes 4 if I have time on a Sunday.

    In 8 or 9 months I'll be looking to do a "definition" programme as I'll hopefully have lost enough fat by then for it to be worthwhile, but at the moment I'm focusing on overall strength and big compound lifts because no amount of definition work is going to make me look good until I've lost another 15 - 20kg.

    So my question is... I have the time, motivation and energy for 3 to 4 weights sessions a
    week and my goals are increasing my personal bests and muscle volume while decreasing overall mass and weight. Any suggestions?


Comments

  • #2
    Al_Fernz
    Closed Accounts Posts: 1,021 ✭✭✭Al_Fernz


    Hadlee Spoiled Vegan wrote: »
    I know that I could make some more big gains in terms of 1RMs on another 6-8 weeks of 5x5s and I like the fact that the workouts are relatively simple compared to some of the Sheiko ones I see you guys posting in the Logs forum but I wonder if maybe that's what I need - a big of a change, some new lifts and such.

    If you're still making great gains then whats the point in changing?

    Do what works for you.


  • #3
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    Al_Fernz wrote: »
    If you're still making great gains then whats the point in changing?

    Do what works for you.

    +1

    Tbh I don't think you need to explore anything difficult or complicated yet. You seem to have a good head on your shoulders when it comes to your future training plans, so don't go second guessing yourself now.

    The grass is always greener... even tho I'm hitting PR's left right and centre I still think that I should be doing a different training cycle half the time. The real challenge is to have the discipline to stay the course. You need to believe in your training. If you don't, you'll probably go no where.

    FWIW, I think you should concentrate on building muscle right now. Since your bf% is as high as it is, you can probably build some muscle AND lean out a bit. The definition program you speak of will only work if you build a good base and have some muscle to actually refine.

    Getting in great shape is going to take a good while, you should be afraid of staying a little bit heavier now for a few months if it's going to benefit you a year down the road. I don't know how old you are, but I know that right now from my own perspective I'm alot softer than I'd like to be, but it's neccessary to get where I want to be 5 years down the road.

    It's not unusual to see early 20 something guys with good bodies, but when you get into your 30's people start to fade away. That's when you'll start to stand out (at least that's how I'm justifying it to myself!!)


  • #4
    oq4v3ht0u76kf2
    Closed Accounts Posts: 2,028 ✭✭✭oq4v3ht0u76kf2


    Cheers for the input guys, I think I knew I had to give myself another run at 5x5s because it really has worked so well for me and if I'm truthful there are huge gains there to be made on the Oly Press and BB Row which I've really not put as much effort into as I should have. I'm also still working towards an unassisted dip and pull/chin-up.

    So, think I'll work away at another 5x5 taking my starting weights at between 75% and 80% of my current PRs and seeing if I can smash through them again. Still going for that BW bench too!

    @Hanley: yeah, a lot of lads I know to see / play rugby with do eff all work and have reasonably good bodies so I'm hoping that I'll really start to distinguish myself in my late twenties and thirties, y'know? Must PM you sometime re: maybe training with you someday 'cos your workouts look amazing man.


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