I’m not sure if this is the right place to post, but I’m looking for advice on how to improve my training and nutrition. My goals are to stay lean while getting stronger and improving strength to weight ratio.
I have a hectic work schedule so I have trouble getting to the gym more than twice a week. Occasionally I can fit in a third session. Current program is:
Mon or Tue
Deadlift ramp to heavy set of 3-5, then reduce weight for 2-3 back-off sets
Bench same as deads
Chins same as deads
Biceps curls 2-3x6-10
Calves 3x10-15
Fri or Sat
Squat same as deads
Bench same as deads
Chins same as deads
Dips 2-3x8-10
Military press 2-3x6-8
Biceps curls 2-3x6-10
Currently doing no cardio, and haven’t for about 18 months.
In terms of nutrition I generally stick to intermittent fasting principles, skipping breakfast and eating first meal around noon. High protein (about 180g) every day, low-ish carbs on non-training days, high carb on training days.
Have attached some photos that I took a couple hours after waking up this morning.
Grateful for any advice or suggestions. Apologies if there’s a more appropriate forum for this post.
When you say you want to improve strength to weight ratio does that mean:
a.) you want to get leaner while maintaining your numbers.
or
b.) you want to get stronger while maintaining your current level or leanness.
[quote]usmccds423 wrote:
When you say you want to improve strength to weight ratio does that mean:
a.) you want to get leaner while maintaining your numbers.
or
b.) you want to get stronger while maintaining your current level or leanness.
[/quote]
To be honest, I’d take either, but I’d lean toward option b.
[quote]usmccds423 wrote:
When you say you want to improve strength to weight ratio does that mean:
a.) you want to get leaner while maintaining your numbers.
or
b.) you want to get stronger while maintaining your current level or leanness.
[/quote]
To be honest, I’d take either, but I’d lean toward option b.[/quote]
Well, I’m not an expert so take this for what it’s worth. My numbers are just slightly higher than yours are. If I had your schedule this is what I’d do:
Mon or Tue
1.Deadlift ramp to heavy set of 1-5 (rotate # of reps each week 1/3/5 RM or 2/4/2 RM)
2.Bench Ramp ramp to heavy set of 1-5 (rotate # of reps each week 1/3/5 RM or 2/4/2 RM)
3.Bench 10 X 1-2 @ 50% of Bench Ramp (speed/explosive bench)
4.Incline or Decline Bench: 3 X 8-12
5.Chins BW 20-50 total reps in as many sets as it takes.
Fri or Sat
1.Squat ramp to 6RM
2.Squat 4 X 6 @ 85% of Squat Ramp
3.Deadlift Ramp to 50% of day 1 ramp
4.Deadlift 10 X 2 (Speed deadlift) @ above.
5.Dips BW 20-50 total reps in as many sets as it takes.
I think your best bet is to concentrate on a certain lift or movement patter for 4-8 weeks and then switch. So in this example the concentration is the deadlift. Overall volume on the Squat should maintain if not increase the # slightly. I would drop the other single joint movements (curls) until you have more time. If your level of leanness goes down add a “finisher” to each day. So on say D1 you could do a 2-3 minute push-up test with as little rest as possible & D2 you could add a BB complex or sprints. Something that gasses you, but doesn’t over tax your system.
I also prefer front squats, but whatever floats you boat.
If you decide to try this let me know if it helped or if it sucked.
After a month or 2 you can then switch the focus to squat, bench, ohp, etc…
[quote]usmccds423 wrote:
When you say you want to improve strength to weight ratio does that mean:
a.) you want to get leaner while maintaining your numbers.
or
b.) you want to get stronger while maintaining your current level or leanness.
[/quote]
To be honest, I’d take either, but I’d lean toward option b.[/quote]
Well, I’m not an expert so take this for what it’s worth. My numbers are just slightly higher than yours are. If I had your schedule this is what I’d do:
Mon or Tue
1.Deadlift ramp to heavy set of 1-5 (rotate # of reps each week 1/3/5 RM or 2/4/2 RM)
2.Bench Ramp ramp to heavy set of 1-5 (rotate # of reps each week 1/3/5 RM or 2/4/2 RM)
3.Bench 10 X 1-2 @ 50% of Bench Ramp (speed/explosive bench)
4.Incline or Decline Bench: 3 X 8-12
5.Chins BW 20-50 total reps in as many sets as it takes.
Fri or Sat
1.Squat ramp to 6RM
2.Squat 4 X 6 @ 85% of Squat Ramp
3.Deadlift Ramp to 50% of day 1 ramp
4.Deadlift 10 X 2 (Speed deadlift) @ above.
5.Dips BW 20-50 total reps in as many sets as it takes.
I think your best bet is to concentrate on a certain lift or movement patter for 4-8 weeks and then switch. So in this example the concentration is the deadlift. Overall volume on the Squat should maintain if not increase the # slightly. I would drop the other single joint movements (curls) until you have more time. If your level of leanness goes down add a “finisher” to each day. So on say D1 you could do a 2-3 minute push-up test with as little rest as possible & D2 you could add a BB complex or sprints. Something that gasses you, but doesn’t over tax your system.
I also prefer front squats, but whatever floats you boat.
If you decide to try this let me know if it helped or if it sucked.
After a month or 2 you can then switch the focus to squat, bench, ohp, etc…
-Chris
[/quote]
Thanks for going to all the effort of writing out a program. It seems like a sensible approach. The only issue I have with it is that I’ve never seen much benefit from doing speed work. I like the idea of focusing on a particular lift for 1-2 months at a time while maintaining the others. Open to ideas on how to approach this.
[quote]usmccds423 wrote:
When you say you want to improve strength to weight ratio does that mean:
a.) you want to get leaner while maintaining your numbers.
or
b.) you want to get stronger while maintaining your current level or leanness.
[/quote]
To be honest, I’d take either, but I’d lean toward option b.[/quote]
Well, I’m not an expert so take this for what it’s worth. My numbers are just slightly higher than yours are. If I had your schedule this is what I’d do:
Mon or Tue
1.Deadlift ramp to heavy set of 1-5 (rotate # of reps each week 1/3/5 RM or 2/4/2 RM)
2.Bench Ramp ramp to heavy set of 1-5 (rotate # of reps each week 1/3/5 RM or 2/4/2 RM)
3.Bench 10 X 1-2 @ 50% of Bench Ramp (speed/explosive bench)
4.Incline or Decline Bench: 3 X 8-12
5.Chins BW 20-50 total reps in as many sets as it takes.
Fri or Sat
1.Squat ramp to 6RM
2.Squat 4 X 6 @ 85% of Squat Ramp
3.Deadlift Ramp to 50% of day 1 ramp
4.Deadlift 10 X 2 (Speed deadlift) @ above.
5.Dips BW 20-50 total reps in as many sets as it takes.
I think your best bet is to concentrate on a certain lift or movement patter for 4-8 weeks and then switch. So in this example the concentration is the deadlift. Overall volume on the Squat should maintain if not increase the # slightly. I would drop the other single joint movements (curls) until you have more time. If your level of leanness goes down add a “finisher” to each day. So on say D1 you could do a 2-3 minute push-up test with as little rest as possible & D2 you could add a BB complex or sprints. Something that gasses you, but doesn’t over tax your system.
I also prefer front squats, but whatever floats you boat.
If you decide to try this let me know if it helped or if it sucked.
After a month or 2 you can then switch the focus to squat, bench, ohp, etc…
-Chris
[/quote]
Thanks for going to all the effort of writing out a program. It seems like a sensible approach. The only issue I have with it is that I’ve never seen much benefit from doing speed work. I like the idea of focusing on a particular lift for 1-2 months at a time while maintaining the others. Open to ideas on how to approach this.
[/quote]
Might be a good idea to read Simmons latest article on here. If you’re interested in strength speed sounds important.
“You have to be fast to be strong.”
"What’s Holding Back Most Lifters?
Number one is speed work.
All sports, including powerlifting, require speed. As weights get heavier, they get slower due to gravity. So weights are not heavy or light â?? they’re slow and fast."
[quote]usmccds423 wrote:
When you say you want to improve strength to weight ratio does that mean:
a.) you want to get leaner while maintaining your numbers.
or
b.) you want to get stronger while maintaining your current level or leanness.
[/quote]
To be honest, I’d take either, but I’d lean toward option b.[/quote]
Well, I’m not an expert so take this for what it’s worth. My numbers are just slightly higher than yours are. If I had your schedule this is what I’d do:
Mon or Tue
1.Deadlift ramp to heavy set of 1-5 (rotate # of reps each week 1/3/5 RM or 2/4/2 RM)
2.Bench Ramp ramp to heavy set of 1-5 (rotate # of reps each week 1/3/5 RM or 2/4/2 RM)
3.Bench 10 X 1-2 @ 50% of Bench Ramp (speed/explosive bench)
4.Incline or Decline Bench: 3 X 8-12
5.Chins BW 20-50 total reps in as many sets as it takes.
Fri or Sat
1.Squat ramp to 6RM
2.Squat 4 X 6 @ 85% of Squat Ramp
3.Deadlift Ramp to 50% of day 1 ramp
4.Deadlift 10 X 2 (Speed deadlift) @ above.
5.Dips BW 20-50 total reps in as many sets as it takes.
I think your best bet is to concentrate on a certain lift or movement patter for 4-8 weeks and then switch. So in this example the concentration is the deadlift. Overall volume on the Squat should maintain if not increase the # slightly. I would drop the other single joint movements (curls) until you have more time. If your level of leanness goes down add a “finisher” to each day. So on say D1 you could do a 2-3 minute push-up test with as little rest as possible & D2 you could add a BB complex or sprints. Something that gasses you, but doesn’t over tax your system.
I also prefer front squats, but whatever floats you boat.
If you decide to try this let me know if it helped or if it sucked.
After a month or 2 you can then switch the focus to squat, bench, ohp, etc…
-Chris
[/quote]
Thanks for going to all the effort of writing out a program. It seems like a sensible approach. The only issue I have with it is that I’ve never seen much benefit from doing speed work. I like the idea of focusing on a particular lift for 1-2 months at a time while maintaining the others. Open to ideas on how to approach this.
[/quote]
Might be a good idea to read Simmons latest article on here. If you’re interested in strength speed sounds important.
“You have to be fast to be strong.”
"What’s Holding Back Most Lifters?
Number one is speed work.
All sports, including powerlifting, require speed. As weights get heavier, they get slower due to gravity. So weights are not heavy or light â?? they’re slow and fast."
[/quote]
Simmons loves speed work but most of the top raw and single-ply powerlifters have moved away from it. Guys like Dan Green, Mike Tuscherer etc.
