I am 234lbs at 6ft tall 39yrs old and have only did p90x in the last 20yrs…so im lost …p.s i have both 5/3/1 and beyond…still lost also i will be doing kickboxing on off days
I’m the same Height and weight and 36 yo.
My suggestion. Run 531 and get strong. Start with something simple like BBB. The volume on your BBB lifts will get your work capacity up and will help you get “fit”.
If this isn’t enough add in whatever you want for conditioning. JW has plenty of suggestions.
Jump rope, pull/push a sled, sprint, weight vest walk, weighted carries, full body complexes.
I personally bought a 30 lb. slam ball and use that as a explosive move before I lift. I use my KB, prowler, complexes, etc. after I finish my main lift and accessories.
In season, football(coach), I do my prescribed reps a couple “first set last” sets, and a back down set or two and move on. Sometimes I do a bunch of extra accessory work, sometimes I don’t. Just depends on how I feel and how beat down I am.
BBB it looks simple enough…thanks…i guess i can start with the 3mt challenge
I Second that!
BBB regular or switched … it dosnt matter. You get the strength part and volume part.
I do the 13 challange. 6 weeks of volume, deload and then 6 weeks of higher intensity ranging from 5x5 down to 5x1.
sounds like alot of different versions on here
Getting “fit”? What does that mean?
Again, that is why I believe in setting and achieving performance goals. “Getting fit” is not a goal, it’s a fad.
wow its jim…excuse me im looking to shed some fat get bigger and strong…but can still run around with my son who is 13yrs old and loves sports…hope that helps…
[quote]ultralow wrote:
wow its jim…excuse me im looking to shed some fat get bigger and strong…but can still run around with my son who is 13yrs old and loves sports…hope that helps…[/quote]
Shed Fat=Diet
Get Bigger=Diet and Hypertrophy
Get Strong=Strength Train
Run Around with son=Run Around with Son, maybe some mobility and cardio
[quote]ultralow wrote:
wow its jim…excuse me im looking to shed some fat get bigger and strong…but can still run around with my son who is 13yrs old and loves sports…hope that helps…[/quote]
Think about it this way:
Have performance goals for the main lifts.
Have performance goal for 1 conditioning test.
Have performance goal for a jumping test.
I think I had 6 total tests for Old Man Athlete on my forum. The point is when you train for performance, you have a measurable goal.
Here’s some of the goals I had as a beginner:
Squat - 1.75x bodyweight
Bench - 1x BW
Deadlift - 2x BW
Press - 0.75x BW
Power Clean - 1x BW
Run - 2 miles in sub-16 minutes
Achieve and maintain sub-15% body fat.
Notice that all of those are quantifiable. I can look at the weight on the bar, my stopwatch, or the bathroom scale and know for certain how much (or how little) I’ve progressed and make adjustments to my training as necessary.
It’s also not really appropriate to chase all those goals simultaneously. I my case I focused on getting stronger, then switched gears and focused on getting faster while loosing weight.
thank you jim and the rest of the members i have been out of the workouts for a few decades lol…i will put togeather some numbers and goals tonight,again thanks
[quote]BillyHayes wrote:
[quote]ultralow wrote:
wow its jim…excuse me im looking to shed some fat get bigger and strong…but can still run around with my son who is 13yrs old and loves sports…hope that helps…[/quote]
Shed Fat=Diet
Get Bigger=Diet and Hypertrophy
Get Strong=Strength Train
Run Around with son=Run Around with Son, maybe some mobility and cardio[/quote]billy thats why a picked this program it is very good and open countless templates
[quote]Jim Wendler wrote:
Getting “fit”? What does that mean?
Again, that is why I believe in setting and achieving performance goals. “Getting fit” is not a goal, it’s a fad. [/quote]
OK that is one of the best quotes I’ve ever read.
NAIL/HEAD Wendler for the win!
[quote]Jim Wendler wrote:
[quote]ultralow wrote:
wow its jim…excuse me im looking to shed some fat get bigger and strong…but can still run around with my son who is 13yrs old and loves sports…hope that helps…[/quote]
Think about it this way:
Have performance goals for the main lifts.
Have performance goal for 1 conditioning test.
Have performance goal for a jumping test.
I think I had 6 total tests for Old Man Athlete on my forum. The point is when you train for performance, you have a measurable goal. [/quote]
… [ ok i will be doing your 2x2x2 from beyond 5/3/1 program it fit all of my goals and i am a over the road driver so getting in the gym 2times aweek will work plus 2 days of mobilty,and then 2days of condition will fit me. my diet …im getting on it today
[quote]ultralow wrote:
[quote]Jim Wendler wrote:
[quote]ultralow wrote:
wow its jim…excuse me im looking to shed some fat get bigger and strong…but can still run around with my son who is 13yrs old and loves sports…hope that helps…[/quote]
Think about it this way:
Have performance goals for the main lifts.
Have performance goal for 1 conditioning test.
Have performance goal for a jumping test.
I think I had 6 total tests for Old Man Athlete on my forum. The point is when you train for performance, you have a measurable goal. [/quote]
… [ ok i will be doing your 2x2x2 from beyond 5/3/1 program it fit all of my goals and i am a over the road driver so getting in the gym 2times aweek will work plus 2 days of mobilty,and then 2days of condition will fit me. my diet …im getting on it today[/quote]
There you go - men of action change the world. Men of forums bitch about it.
[quote]Jim Wendler wrote:
[quote]ultralow wrote:
[quote]Jim Wendler wrote:
[quote]ultralow wrote:
wow its jim…excuse me im looking to shed some fat get bigger and strong…but can still run around with my son who is 13yrs old and loves sports…hope that helps…[/quote]
Think about it this way:
Have performance goals for the main lifts.
Have performance goal for 1 conditioning test.
Have performance goal for a jumping test.
I think I had 6 total tests for Old Man Athlete on my forum. The point is when you train for performance, you have a measurable goal. [/quote]
… [ ok i will be doing your 2x2x2 from beyond 5/3/1 program it fit all of my goals and i am a over the road driver so getting in the gym 2times aweek will work plus 2 days of mobilty,and then 2days of condition will fit me. my diet …im getting on it today[/quote]
There you go - men of action change the world. Men of forums bitch about it.
[/quote]thanks for the help…Jim