I’m Back

[ben_b]

Attempted SS last December and made it about 6 weeks. Diet got me. I’ve been on a pretty bad hiatus this year since then. I spent a few months at a CrossFit gym and did some random training outside of the gym. I miss the structure of SS. Took out my SS book recently and really want to get back on a structured program. Kinda sucks starting over and having to dial my lifts down and rework form. Definitely going to remember this when things get tough.

Biggest lesson learned was doing this program on a calorie deficit to lose fat. I think I ate 2000 calories per day at 5’10 and 205lbs (27% bf). Things got bad when I started squatting 225 and deadlifting near 300. I couldn’t recover.
Right now I’m 211lbs and about 27%bf so I’m officially the heaviest I’ve ever weighed in my life.

I’m pretty motivated and I’m going to give it my best shot, and eat like a champ. I read about putting front squats on the 2nd workout of the week and I think I’m going to try that for some variety.

Anyway, just checking in and saying hello.

Ben

[Andy Baker (KSC)]

Hi

[crookedfinger]

Attempted SS last December and made it about 6 weeks. Diet got me. I’ve been on a pretty bad hiatus this year since then. I spent a few months at a CrossFit gym and did some random training outside of the gym. I miss the structure of SS. Took out my SS book recently and really want to get back on a structured program. Kinda sucks starting over and having to dial my lifts down and rework form. Definitely going to remember this when things get tough.

Biggest lesson learned was doing this program on a calorie deficit to lose fat. I think I ate 2000 calories per day at 5’10 and 205lbs (27% bf). Things got bad when I started squatting 225 and deadlifting near 300. I couldn’t recover.
Right now I’m 211lbs and about 27%bf so I’m officially the heaviest I’ve ever weighed in my life.

I’m pretty motivated and I’m going to give it my best shot, and eat like a champ. I read about putting front squats on the 2nd workout of the week and I think I’m going to try that for some variety.

Anyway, just checking in and saying hello.

Ben

Ben, just fucking train consistently, eat your protein, and get enough sleep. Check back in 5 years.

[Eric Larousse]

Andy when you have an overfat person do the program do they actually lose weight while doing it in your experience? Also if a woman is serious about getting stronger but they dont want to gain weight do you actually have them do the program as written or do you tailor a program specifically for that purpose?(what might that look like if that is the case?)

[Andy Baker (KSC)]

The over fat person won't lose much weight unless they fix their diet. They tend to just get stronger and stay fat.

I still try to start them on some sort of novice LP, but it just doesn't last as long. We start with 5s, then taper down to 3s for a short while and then move on. Microloading everything is key to progress here.

Following the novice LP then I'll generally take her into more of a "power-building" type of routine rather than a pure strength routine since physique alteration is generally what she is looking for anyways.

[ben_b]

Ben, just fucking train consistently, eat your protein, and get enough sleep. Check back in 5 years.

Thanks and agree. I won’t bore anyone with excuses. See you in 5 years.

[crookedfinger]

Also if a woman is serious about getting stronger but they dont want to gain weight do you actually have them do the program as written or do you tailor a program specifically for that purpose?(what might that look like if that is the case?)

For what its worth, I've coached a lot of girls (ages 15-18) through LP that have lost inches on their waist, but weight stayed consistent.