Strength in the shitter

[Paul Bunyan]

Ever since I lost the 45lbs of bodyweight my strength has taken a nose dive. Granted, my job is very physically demanding so my conditioning is excellent. I really feel alot better, my blood pressure is way down(no more meds either), and recovery time is less too. My wonderful training partner pointed out that I lost alot of size in my delts and upper back and that my legs are smaller(prick bastard, no one want to hear that. lol). With my son playing baseball and my long work week it looks like I'm gonna have to train just 3 days per week again. I'm looking at tues(bench), thurs(squat), sat(deadlift). Yes, I'm going back to 3 lift training.

I think my deadlift will come up nicely now that I can bend over without wanting to pass out. Squat should be fine too. One side benefit to my job is that my mid-section is worked pretty well daily so I'll just do weighted abs twice per week.

Deadlifting will only be done every other week. On the off week I'll just do DL assistance work like rev hypers, glute ham raises, etc.

If anyone has any training ideas for me please post'em up. Any help is appreciated.

PB

 

[big_byrd52]

Hey PB, great to hear about the weight loss. the good thing is that SQ/DL strength is not really affected by fat loss, and DL usually gets better. the bench does suffer tho because of the leverages in the areas u mentioned. brad gillingham has a great 3 day SQ/DL routine laid out. he pulls monday, benches weds, and squats on fri. u can google 'brad gillingham deadlift routine' and it will come up. there are 2 different ones out. one on www.weighttrainersunited.com/gillingham.html the other on www.dragondoor.com/articler/mode3/324/

the later of the 2 i would like to do soon. hope this helps.

 

[Paul Bunyan]

Thanks B_B. I'm just looking for some ideas. Lately I've been kinda brain-dead. LOL.

PB

 

[homonunculus]

Paul,

What has worked best for you in the past?... Have you ever been in a situation like this?...

Also, I presume you're looking to do another full meet?... If you want your strength back, lay it on the line and pick a meet, set up a training cycle and, from what I've read / know of you, you will make it happen...

-Randy

 

[Big_O]

well being an X -242'er with a personal best @ 1865......

My dead was a sticking point for me......I dead lifted once a month...yea once a month....but i did all the assistance work but heavy,shrugs bent overs and i gave my lower back a break.....the squat always worked everything i needed except the grip and the power rack was helpfull...just my 2 cents

 

[Sandblaster]

PB,

A three-day per week program can be very effective. But, until your weight stabilizes, your strength won't be back up. In my experience, the quicker you lose weight, the more likely you will lose strength.

SB

 

[Paul Bunyan]

PB,

A three-day per week program can be very effective. But, until your weight stabilizes, your strength won't be back up. In my experience, the quicker you lose weight, the more likely you will lose strength.

SB

I just wanted to get the weight off. If I dick around too long I won't bother losing any weight. I guess I just have to be patient.

PB

 

[Paul Bunyan]

Paul,

What has worked best for you in the past?... Have you ever been in a situation like this?...

Also, I presume you're looking to do another full meet?... If you want your strength back, lay it on the line and pick a meet, set up a training cycle and, from what I've read / know of you, you will make it happen...

-Randy

I haven't been in this particular position before. My plan is to do full meets at 275 and I'm used to weighing 320-340. That's why I'm looking for ideas.

PB

 

[homonunculus]

I haven't been in this particular position before. My plan is to do full meets at 275 and I'm used to weighing 320-340. That's why I'm looking for ideas.

PB

Paul,

Actually, I was wondering if you'd ever set up a training schedule when your lifestyle was like it is now.

Sounds like you've got some solid advice to go by. You might just have to pick a meet in the reasonable future and go for it... (Like you said, if you fart around too much...)

-R