Originally Posted by
industrialplaid
Hey all - in the late stages of the Adv. Novice program right now (squats at 270x5x3), using the Onus Wunsler template from the book, and am feeling like I need to transition to Intermediate stuff soon. Squat sets are getting absolutely brutal even with the 7 min rest periods. Would also like to get the fat gain under control (creeping up above 15% body fat according to measurements and am feeling a little chubby). Don't want to limit food intake (which I'm shooting for 200g protein and +3K cals per day) since every time I've done that in the past my strength immediately craters.
For context, I'm 6'2" at 195lbs. Workset lifts are:
Squats - 270
Bench - 190
Press - 120
Dead - 305
Clean - 140
Chins/Pulls - a little shy of 3x10 with BW
I'm planning to try out the Texas Method, just to get my gold star and see what it's like. Would like to start doing conditioning 2x per week on Tues and Sat per recommendations I've seen.
Would love to be able to use the rowing machine or cycle, but I'm only able to get to the gym 3x per week with my schedule (new dad, intense day job, demanding side hustle). I do walk my dog 2x per day every day, once in the morning, and once at night for about 30-45 min.
I know everyone hates running, but I'm thinking that's my best bet for adding in conditioning work since I can do it at the same time that I walk the dog. Wanted to get some opinions on different ideas and see what folks who are more experienced than I am think. Also for context, I have only done the SSLP workouts for the last 4-5 months, so I am in absolute shit shape conditioning wise.
Option 1 - build back up to being able to run for 30 mins extremely slowly (~10min mile pace) doing a Couch to 5k program, but only doing it on Tues and Sat. Most of the ones I've seen are built on 3x per week for 8 wks, so it'd take me 12 weeks if I just did the workouts 2x per week and worked through progression. Thought maybe this would be light enough and introduced slowly enough to not negatively affect strength gains while I transition to an intermediate program. Would not push at all and just get used to running/aerobic stress again. Idea would be to slowly introduce fartleks or sprints after that to move into HIIT.
Option 2 - sprints. I've seen 400s recommended. I have no idea how to sprint, or what I'm supposed to do form or programming-wise so this one scares me a bit. I have some tracks near my house that I could use and generally walk the dog early enough that I don't think anyone would care if she was sprinting with me at 5 am. A little worried this is too intense and will tank my progress, and don't know where to look for info on how to properly warm up, program volume, etc. Most of the stuff I find online seems pretty random.
Option 3 - there are some playgrounds near my house. Maybe I do some bodyweight Crossfit style stuff instead? I could work in some circuit intervals a couple times per week.
Option 4 - some other things I haven't thought of?
Really loving my progress so far on SS, but I want to get some general fitness back and feel better about the way I look as I transition into the world of intermediate probably within the next few weeks. Thanks in advance for advice!