If you need to slim down, I probably wouldn’t go westside for skinny bastards. Could just run a Meadows program and go full-on bodybuilding and run a cut for a while. Not a bad idea especially doing a very slow and low cut. Nothing too drastic.
I’ve got it. Alsruhe. Run some of his stuff. He has some wicked conditioning that he throws in his programming that may help.
Choices man, choices.
If you’re wanting to lose some weight you can do 5/3/1 Widowmaker Circuits. Set a protein target and be otherwise generally intelligent with food and you’ll drop weight no problem. Do the circuits with 100 reps of jump rope between them if you really hate yourself.
@garagerocker13 @zeptrey thanks for the ideas guys, I appreciate it.
I’d love to lose some weight at some point soon and I don’t think I’m (too) fat, but I really really want to continue chasing bigger and better numbers at least until I hit my deadlift goal… That very well may happen in this anchor cycle depending on where the joker sets end up.
After that I’d be willing to lose a bit, down to 185-190 maybe and hang there for a while.
@zeptrey have you run any alsruhe programs? I’ve looked at the dark horse program and it looks intennseee.
@garagerocker13 I’ll take a look at the 531 program for sure. I don’t ever remember seeing it, is it in one of the books?
I’m sure it’ll take me a while to get my diet in check and shit, so I’ll have plenty of time to change programs up and figure out what works.
It’s in Forever. I ran it last summer and looked better than I ever really have. I think you’re in good enough shape that you don’t have to cut per se, just tighten up nutrition a bit and do something more metabolically demanding for lifting.
Yep. I ran his Powerbuilder…which really is kind of 531 done his way. I bought his Corona program for 25 bucks which has a ton of awesome conditioning ideas in it. All in all good stuff. I brought my work capacity up quite a bit doing it but don’t remember the lifts going up much. Dark Horse I know quite few folks on here have ran that and had good results.
@garagerocker13 @zeptrey awesome, thanks guys. I will check out all of this stuff. I think you’re right garage rocker, I seem to lose weight pretty easily so a program with something that gets my heart rate up a bit more will probably do the trick, without necessarily being in a steep deficit.
I may just add a conditioning day where I ride the bike and do some bw stuff. Usually work is enough, plus taking the dog on a 2 mile walk 5-7 days a week, hopefully some sprints and sandbags would speed things up a little. I’d rather keep food around maintenance and shoot for a recomp than actually cut, since strength is really my main goal.
PL2W2
Deadlift
245x5
285x5
320x5
5x10 at 245
SS
Landmine press at 55+bar 4x10 ea arm
Kroc row at 67.5 4x20 ea arm
HLR 4x12
285 and 320
Focused on speed off the floor on the first rep of each set. Sweating my ass off, breathing heavy, same as always. Felt great today.
Speedy reps for sure!
PL2W3
Incline press
120x5
135x5
150x5
5x5 at 135
SS
Pull up 5x5 at bw+25, bw x 8RP3
1.5 pushup 5x12
HLR 5x12
Feeling great these past few days. Hopefully this keeps rolling into the anchor.
Pullups keep getting better. I’m so jealous.
And 5x12 HLR is a hell of a workout on it’s own!
Those things keep the strength-to-weight ratio on line, too. A fatty with an 800lb squat would be hard pressed to match it.
Edit: oh wait, they weren’t toes-to-bar? I take it back!
Haha no way, no toes to bar. I don’t even think I have the mobility to fold myself like that. I unfortunately have to tuck my legs at the bottom of the HLR due to hanging from my pull up bar, so even easier than you’d imagine when I say hanging leg raise.
PL2W3
Squat
245x5
275x5
310x5 (PR?)
5x5 at 275
SS
Band curls 3 sets to failure
BPA/dislocates 3 sets
3 sets 45 second iso hold just above parallel squat, burnout after iso bottom 1/3 of squat until failure.
A little upset with depth on top set, will work on it.
Strong squats, questionable training music, lol.
!!! You better not be talking shit about my girl ella mai!!!
Now I know not to play 3/4 of my music library when I plan on posting it up here lol. Only manly stuff from now on, I promise.
I have some very questionable stuff in my own playlists, so I’m not judging too hard 
My music on Saturdays deadlifts will be just for you, my man. I’ll be sure to tag you.
I’m looking forward to this one hahaha
That’s not really my jam either but I listen to a fairly large amount of indie stuff that is closer to being depressing than it is workout music. Thursday is randomly my PR music but other than that I listen to nothing loud or metal or whatever else you want to categorize it as.
I can really mix it up when it comes to what I listen to when I lift. Anything goes.
It’s kind of strange the array of shit that gets me “in the zone”. Julien baker, ella mai, brand new, explosions in the sky etc… then the obvious stuff like my favorite death metal bands and select rap like kendrick, jay rock, asap ferg, ghostface/wu tang and lately this guy called RMR (I’m calling he’s gonna blow up in the next 6 months to a year).
It seems like anything that’s hit at a personal or memorable moment in my life is something that elicits a response from me in a way where I just feel jacked up and superhuman.
I like most of the people, Ive seen Julien Baker (with Lucy Dacus and Phoebe Bridgers) and Jay Rock in the last few years, both great shows!
I’ll have to check out RMR