training plan ideas wanted. Blending strength and conditioning after layoff

[RichieRich]

Waiting on advise on how to restart training. I think cutting everything back to 50% load, working with 3-5 sets of ten and adding conditioning from the get go like a mile warm up, lifting then sprints.

Getting out of breath walking to and form the car with grocery's has to stop. I'd like to be fit and athletic again something i didn't realize i was losing by power lifting.

[RichieRich]

Do you walk for your commute? If so its likely you never lost the quality of being a foot traffic commuter in the city. Where as i had a sedentary lifestyle. Eat, train, sleep.


I was at my most 25% fat when i was 240ish. I'm now 217 and don't have the same problem. I still probably run about a 10 minute mile. Up from 445 when i was fight training twice a day 4-5 times a week. That was at least a year before i started SS.

10 weeks ago i decided to lose a lot of body fat. Got down to 212 but real week. Then started lifting to get my strength back and weight right back to 220. That was a good balance.

Since i stopped training about 6 weeks ago ( reduction. once a week to every two weeks) when i start training again i need a healthier blend of training. Probably lifting monday and friday using my advance novice program. Then wednesday and sunday: cals, stretching, running and sprints.

[mrflibble]

I was at my most 25% fat when i was 240ish.

This is almost certainly way too low.

How tall are you?

[RichieRich]

This is almost certainly way too low.

How tall are you?

5'9,

[mrflibble]

5'9,

If you're natural, then I find it incredibly hard to believe you were 25%

[RichieRich]

If you're natural, then I find it incredibly hard to believe you were 25%

List the people who give a shit about your uninformed opinion about their body fat. Whats the LBM of someone 240 and 25%. 180. Why do you think a LBM of 180 is hard to acheive?

[Meshuggah]

Why two threads for the same question????

[hbriem]

I assume you were squatting 300kg for reps at the time?

[RichieRich]

Why two threads for the same question????

That was a mistake and the other one got a reply and took life

[RichieRich]

I assume you were squatting 300kg for reps at the time?

Where did that assumption come from? Isn't that about 650 pounds?