Originally Posted by
ColoWayno
I know some of you guys like analyzing stuff like this... bless you and thanks.
I'd appreciate any ideas and/or comments you may have on holding my weight as a constant while improving conditioning and staying pretty strong.
Age 47, Weight 200 (dressed)
Training history: basically 1 year on SS (went from 160lbs to 175)
9 months on TM (went to about 190)
I just went back to regular SS and simple progression for about 6 weeks and that's where I'm at now.
I had a little brush with over training on the last round of linear progression, but I'm recovering pretty quickly and have decided to switch to 5-3-1 for the remainder of my deployment (12 more weeks!).
5-3-1 starts with a deload, but I'd like to have my lifts back to where they were or beyond by the time I leave and improve my conditioning quite a bit. I'd like to keep my weight where it is for now. This is partly due to the fact that I can't stand to keep eating tons of the food they serve here. I try to choke down as much dried out meat as I can but there's only so much I can take. I have whey and I take that twice a day (50g each). I take two containers out for breakfast. One for 4 eggs, sausage and oatmeal, the other for fresh fruit and cheese. I turn that into two morning meals. After lunch I have a shake and nuts, then dinner and another shake before I go to bed. After workouts I also eat a Cliff bar for some quick carbs. I get veggies with lunch and dinner and usually drink about 24 oz of milk in the AM.
I wanted to do conditioning 3x per week, 1 barbell complex session, 1 run (working up to 2-3 miles @9 minute pace), and maybe 1 day of hill sprints. I need ideas on conditioning routines. I need to work power cleans in as accessories and/or part of conditioning because I want to improve them quite a bit.
I may drop 5-3-1 down to three or even two days a week, depending on how things are going, as I ramp up the conditioning stuff.
My 1RM's are (approx)
Squat 330lbs,
Deadlift 350lbs,
Bench 240lbs,
Press 140lbs