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  #1  
Unread 03-03-2008, 11:04 PM
edgar1 edgar1 is offline
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Default Low-volume training routine

Wondering if anyone could critique my weight loss training plan.

Here are my stats, first of all:

Bodyweight - 195 lbs
BF - about 25%

Lifts (5RM)

Squat: 215 lbs
Deads: 295 lbs
Bench: 165 lbs
OH Press: 125 lbs
Clean: 115 lbs

Plan

Monday

Squat: 3x3 heavy, 1x10 light backoff set
Bench or OH Press: 3x3 heavy, 1x10 light backoff set
Clean: 3x3 heavy
Chinups: 3x failure
Weighted situps: 4x failure
Weighted hypers: 2x failure
Cardio (moderate pace) x 15 min

Tuesday

GPP (Burpees, dumbell swings, medicine ball situps) x 15 min
Rowing machine (moderate pace) x 15 min

Wednesday

Squat: 2x5 light
Bench or OH Press: 3x3 heavy, 1x10 light backoff set
Deadlift: 1x5 heavy
Cardio (moderate pace) x 15 min

Friday

Squat: 3x3 heavy, 1x10 light backoff set
Bench or OH Press: 3x3 heavy, 1x10 light backoff set
Clean: 3x3 heavy
Chinups: 3x failure
Cardio (moderate pace) x 15 min

Diet

2000-2400 kcal per day w/ 150-200 g protein

Last edited by edgar1 : 03-03-2008 at 11:08 PM. Reason: more info
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  #2  
Unread 03-04-2008, 10:18 AM
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lylemcd lylemcd is offline
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looks fine to me, what type of training are you coming out of going into this plan (e.g. what rep range)?
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  #3  
Unread 03-04-2008, 12:13 PM
edgar1 edgar1 is offline
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I was doing Rippetoe's 3x5 routine. For some reason I can't seem to handle it very well on a diet. I think his program is really meant for people eating a ton.

So I figured keeping the intensity high and lowering the volume would be a good plan, while keeping a bit of easier volume in the form of backoff sets.

I'm kind of interested to know what would say about the recovery aspect. Before, while I was dieting, I couldn't increase very much at all with 3x5 because I found it hard to recover, especially the benching and pressing. But 3s are great for pure strength, as far as I know, and the lower volume allows more recovery in the absence of enough calories.

So, could anyone make a case for using heavy triples during a hypocaloric diet to gain strength (since this rep range is less dependent on muscular hypertrophy)? I haven't heard of anyone trying this, but I'll report back if anyone is interested.

BTW I'm not exactly sure who is supposed to post on the new forum, but I figure I get a pass because I bought at least one of your books (Flex. dieting)?
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  #4  
Unread 03-04-2008, 01:52 PM
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lylemcd lylemcd is offline
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anybody can post

the only rule has to do with tone, no trolling, etc

as long as you do the backoff set which you migh cut back to 8's) to maintain size, I think you'll be fine
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  #5  
Unread 03-04-2008, 04:38 PM
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Eszekial Eszekial is offline
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Lyle,
I'm doing 5x5 Squat, 5x5 Military on day one.

5x5 Bench, 5x8 back extension, 5x8 machine rows on day 2.

1 day of Sprints.

Repeat day 1 / day 2.

4 resistance days, 1 sprint day.

I generally peak on set 3 or 4, with lowered weight on the last set.

Is that enough volume?

I'm doing a slow cut.

Last edited by Eszekial : 03-04-2008 at 04:42 PM.
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  #6  
Unread 03-04-2008, 05:41 PM
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lylemcd lylemcd is offline
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IMO, that's excessive for dieting. you can cu volume/frequency by 2/3rds and maintain fine as long you keep intensit

so 5X5 becomes 2-3X5
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  #7  
Unread 03-04-2008, 05:44 PM
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Eszekial Eszekial is offline
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Seriously? Wow, i felt like I was doing way too little.... If I feel comfortable on this routine, and I'm not having serious fatigue or other issues, can I keep doing this? Is there any essential movement i'm missing? I've been seeing lots of strength and muscle gain even on low cals. Especially in squats.

Your I need to read the rules post.I need to read the rules post.I need to read the rules post.I need to read the rules post. diet/training I need to read the rules post.I need to read the rules post.I need to read the rules post.I need to read the rules post. is law, but i'm feeling pretty good.

Last edited by Eszekial : 03-04-2008 at 05:47 PM.
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  #8  
Unread 03-04-2008, 06:13 PM
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lylemcd lylemcd is offline
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just watch for signs of impending overtraining, don't hesitate to drop volume on days when you feel ragged out

of course, by the time you notice, it's probably too late
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  #9  
Unread 03-11-2008, 08:40 PM
edgar1 edgar1 is offline
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Just to follow up on this:

The workout is going very well. I seem to actually make better strength increases using triples + backoff sets than with the usual 3x5.

Is there any downside to this? I mean, will I plateau sooner using lower reps, or are 5s doing something that I'm missing with triples?

I'm wondering if I should continue like this even when I'm not dieting, in fact. But I haven't heard of many people who regularly use triples, other than advanced athletes doing them in a periodized program.

Is it maybe just a matter of individual response to a certain kind of training?
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  #10  
Unread 03-11-2008, 09:09 PM
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lylemcd lylemcd is offline
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if you want relatively more mass gains, i think 5's are probably better although lots of sets of 3 can get it done

3's work very well for strength, it's right on the edge intensity wise (~905 and that's only if you're really grinding) of what you can probably sustain in the long term.

but I would tend towards doubles and triples for more advanced folks seeking relatively mor strength gains. 5's with beginner or for those who needed more mass
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