What do you mean?
Those programs I listed will require you to eat a lot and gain weight. If that is not your goal, I would not run them.
noted, but would it kill me not to stuff myself (although that sounds really fun)?
You’ll have to forgive me, but the only impression I have of your eating habits is what you’ve shared, and that appears to be a voracious appetite and a capacity to eat LARGE quantities of food and not put on weight. If this is accurate, I would imagine stuffing yourself would be necessary.
I have a voracious appetite that I have to keep on a tight leash in order not to get fat. I do occasionally epically indulge. If I ate how much I wanted on the regular, I’d probably be 10-20lbs heavier and probably not in a good way
In such an instance, I do not think you will need to stuff yourself.
noted.
Week 5: Day 6
Front Squat: 1x3-45,50,55; 5x(3w/ 3sec pause at bottom+3 regular)-45kg
Harder than expected, hip shift pretty bad so dumped 55kg after 3 reps, 5x5 really worked glutes but not too bad to complete
Back Squat: 3x12-50kg
a lot easier than expected, felt good
Cardio: 7min on jacob’s ladder- SO MUCH HARDER THAN I THOUGHT!!!
Core: 90-90 work
@T3hPwnisher I think I’m going to do 5/3/1 BTM. I might actually get to eat more 
3 Likes
Week 6: Day 7 Conditioning
For Time: (200m tire flip+100 burpees)- 23min
Technique: pull up holds- I was kind of dead afterwards and really didn’t feel like anything else
Week 7: Day 1 Conditioning
I’m technically supposed to press, but I really wasn’t feeling it and was very motivated to do this workout I’d been putting off for 3 years now
For time: 1-10x (1 powerclean+2 lunges+2rows (technically1 push press, but my shoulders weren’t having it) w/ 10 cal row between sets- 44:50
It was really intense and I probably rested way too long between reps, but I still finished almost 8min faster than when I did this workout 3 years ago
Sounds like a plan. What’s your plan to replace the deadlifts?
Can I recommend setting yourself a target for weight gain along with that program? It seems to me that if you “allow” yourself to gain at a reasonable rate, knowing full well that the gain is planned and part of the process, it would certainly help with the mental aspect.
I think I’ll do front squats. The doc still says no weighted hinging
That makes sense. I’m thinking 2-3lbs over the course of the 6 weeks. From what I understand, a small female like me can realistically gain about 1% of bodyweight of lean mass in 1 month. I currently weigh a little under 90lbs so in the 6 weeks I should be able to put on about a lb of actual muscle. Given that, 2-3lbs should be good
Week 7: Day 2 Conditioning
40min kickboxing workout. Couldn’t make it to the gym so decided something would be better than nothing. It felt really good and was a lot less sore than when I started
Week 7: Day 3
Back Squat: 1x5-50kg, 1x3-60kg, 1x2-65kg; 5x5-50kg w/30sec rests
Front Squat: 3x10-40kg
Press: 1x5-25kg, 1x3-30kg, 1x2-35kg
DB Incline Bench: 3x12-14kg Dbs
Seated Leg curls: 1x15+ (1x10, 8,6 cluster w/5sec rests btw cluster sets)-12.5lbs
Very disappointed with back squats. 50kg and 60kg felt fine(still heavier than usual), but 65 wasn’t going to happen. Front squats easier than expected and felt really good and quick, still a bit of hip shift. Press sucked, DB incline bench pretty hard but not too bad. My gym just got a seated leg curl, but I’m too short for it.
@T3hPwnisher My press has really stalled the past few weeks and today its just gone to shit. Today’s main lifts were just shitty in general. I feel that every time I try a program, my progress goes on a bell curve. Any ideas why that might be?
Week 7: Day 4
Bench Press: 1x5-40kg, 1x3-45kg, 1x3-50kg; 5x4-45kg w/ pause
3x(close grip bench-30kg+100 jumping jacks)
3x(wide grip bench-30kg+100 jumping jacks)
Technique: HS walk
- Bench felt fine, but had a hard time staying tight, too lazy to do conditioning so I combined accessory work with cardio, felt pretty good- actually got a nice chest pump, couldn’t really feel in triceps though
Typically, that speaks to a training max being too high. Nothing wrong with backing off and smashing some rep PRs.
noted. This is the last week of my 2nd cycle. I’m taking a deload next week and testing my maxes before starting BTM
Thanks for the help!
If your conditioning and work capacity are good and you’re doing a program built around, say, 3RM, it’s quite possible to push the TM too close to 1RM. I definitely did this running 5/3/1 Beach Body.
Hey Anna are you based in the US?
I’m in Shanghai but grew up in the states. Going back in a week to start uni!