Program Opinions?

Bigger Stronger Leaner
1

I’m currently doing Reg Parks phase 1 of his 5x5.

I’m 260 pounds and 5’7. I carry my weight pretty well and have a good frame but time has come to get some control over myself.

The workout is 3x10 45 degree back extensions

5x5 Squats, Deadlifts, and bench

3 days a week.

I’m doing this workout for 3 months and then am going to add in Muay Thai, and BJJ training like I did before when I weighed 180 pounds.

I’m mostly keeping it simple because I’m weak mentally. I’m hoping that doing this workout will help me get some of my lost confidence back.

I’ve been doing it for about 2 weeks and am seeing pretty visible gains including my muscles hardening up.

Anyone have any thoughts on my thought process or something I should change?

2

My concern is you are doing no rowing, pull ups or anything much for your back/rear delts. Yes deadlifts work your back muscles, but more as a static hold. There are many simple programs out there that at least include back and shoulder work.

3

I do notice by the end of the workout I have a crazy soreness in my lower back but it’s not like joint back it feels like someone has a knee in my back.

I actually can’t do a full pull up… Should I maybe add in some assisted and try it out?

4

You might get Wendler’s 5/3/1 and do the boring but big template. It’s extremely simple if that’s what you’re looking for. Just make sure to do DB or BB rows and pull ups (or pull downs) as assistance work. I understand you wanting to keep things simple, but I’m afraid the program you listed is going to cause some major strength imbalances in the long run.

Me personally I look to do as much or more horizontal and verticle pulling as I do pushing. That’s one reason I’m a little hesistant to recommend 5/3/1. You might benefit from a simple push/pull/legs split. It would not be optimal as far as bodybuilding, but you could still get some good gains out of it.

5

Nothing wrong with it. But it was written in the 60’s.

Have fun, keep up the intensity and report back.

Cheers

6

What is your main goal here? To do something to preserve mass while you lean down?

7

If you are 5’7" and 260 looking to get back down to 180 you need to do more than a weight lifting program. Try fasted low intensity cardio (such as walking) first thing in the morning.

100 Workouts: (Awesome article by Lonnie Lowery)

Get Walking:

I do realize you talked about martial arts but it would not hurt to add fasted morning walks in at this point to get your cardiovascular system up to par.

8

Looking to start getting fit. Stronger then transition from lifting to a more MMA/grappling oriented theme.

9

[quote]JLone wrote:
If you are 5’7" and 260 looking to get back down to 180 you need to do more than a weight lifting program. Try fasted low intensity cardio (such as walking) first thing in the morning.

100 Workouts: (Awesome article by Lonnie Lowery)

Get Walking:

I do realize you talked about martial arts but it would not hurt to add fasted morning walks in at this point to get your cardiovascular system up to par. [/quote]

Thanks man good links.

I was thinking that the Muay Thai would serve as my cardio at the end of the 3 month lifting cycle…