Strength / Weight Training

Going to have a free for all protein amnesty over the next two days.
Included:
TPW Diet protein pancakes.
Barebells chocolate and coconut pudding cups.
Loads of various Whey proteins.
Some bars of various sorts.
Come collect em.
All within sell by date by a long, All I'm not getting on with and need the space.

would be interested in pudding cups and whey protein ;)

Come round and pick em up. There's a ridiculous amount.

So, deadlifting three times a week: do-able but not a great long-term strategy. I got more skilled at deadlifting and hit my goals but trade-offs just weren't worth it (reduced squat volume, increased recovery demands, etc..). I might do it again the next time I'm impatiently closing in on a milestone, or maybe not.

On the bright side, I've done some learning and not injured myself so that's a positive training block.

Anything I have read says the deadlift is hard and SL etc. limits the amount of lifts as it can cause issues with other things. It appears you have proved them right.
Did you make your goal?

Yeah, it's definitely at a point where it takes more than it gives. 220kg was the aim, it went up smoother than expected but not sure I could've got much more. 6 plates next!

Well done. Perhaps reduce volume at the heavy weight and keep up the other lifts?

That's pretty much the plan now. Frequency down to once a week again and building squat (along with retrieving my conditioning) the main focus.

Good plan. I’m struggling to fit weights in with everything going on at home. School holidays, bloody gardening, buggering fence and shed painting. Roll on the winter - for some peace!

So. Seriously. Who wants a shit-tonne of protein stuff?

I may be interested. Postage may be an issue though.

No postage.

Hi, I've been following this thread for a while now and thanks to you I started the SL program.

It's been a few months now, I can see the difference in muscle volume and strength (specially in my thighs, pecs, back and shoulders) and I'm happy with the gains.

So, I know this program isn't for loosing fat/weight but what if I wanted to shed 2/3 pounds, specially around the waist/love handles?
Should I continue SL, add some cardio and eat a bit less? Or find another program, pause SL for a few weeks and then take over after summer?

Thanks.

No probs. Thanks

How are you managing with the SL weight? Any advice I have seen for changing to another programme revolves around stalling at SL.

To lose weight, check your diet. You can be fat and fit!

Drop calories. Make sure you supplement with BCAAs when training and you should be able to see a change. Absolute non-expert opinion.

I struggled in the beginning but I kept adding weight with a few setbacks (specially OHP).

Currently am at:
SQ 100kg (no lower than 90° due to a knee problem)
BP 80kg
OHP 42,5kg (deloaded a few weeks ago, pb is 47,5)
ROW 80kg
DL 87,5kg (pb is 102,5 but noticed bad form so deloaded)

I don’t feel like I’ve stalled yet, except OHP..

OHP is a nightmare. I’ve posted about this before.
Your DL seems light compared to squat.

Stalling is part of it but there must come a time when you are beaten st them all. I haven’t got to that yet.

Look at your diet. Loads of diet info out there - personally I like Mike Matthews for advice - google him - the site has tons of good stuff about health, fitness, diet and lifting too.

That was my first thought, but I still don’t know if it is compatible with the SL program.

Yeah, OHP is a pita.. I’ve seen your input here before! ;)

DL is light coz I deloaded recently due to bad form, squats I haven’t deloaded yet.

Will look for diet infos.

I don’t think I’ve stalled yet, but I find my workouts long. Maybe I’m warming up too much? I usually do 4/5 sets with 10/20kgs increases

I use the app for warmup sets. As the weight goes up, it does take longer and that is the only downside I’ve found but I don’t think there is any option that speeds it up.

Bodyweight tracking is important, but fat percentage really is the more important bit (unless you must make weight for a class). If you are already struggling with lifts dieting won't make it easier (unless you diet atm is pure shite) so I would check how "fat" you are, then decide if you want to cut and prioritize that or gain.

4/5 sets is fine, by about set 3 you should be getting ready to go do real work :)

My strength has gone to stalled recently as I've been doing more cardio and higher reps/lower weight - I've maintained my muscle mass whilst reducing fat %.

I've dropped 10kg this year so I'm not too annoyed

Last year I was at 77kg for 5’11.. with SL I’ve replaced fat for muscle and am stabilized at 75kg. Weight is fine, I only have issues with my love handles mostly, my beer belly has gone skinnier, only upper abs show if I contract.

Diet wise I’m far from perfect and there’s a lot of room for improvement but I try to make efforts.. high protein intake, high carbs (whole wheats mostly), low sugar intake (and unprocessed). Besides a weekly cheat day, I’ve just a few glasses of wine and beers weekly and occasionally an ice cream with my kids..

Physio okayed going back to weights after I snapped my ankle.

Started SL from scratch again on Saturday. Now my right shoulder feels wrong. Bollocks...

Off to see the Doctor again then. 😒