Novice S&C while dropping BF%

  1. New Member
    Maximus_85's Avatar
    Stats
    5'8"  188 lbs.
    Join Date
    Jan 2013
    Posts
    3
    Rep Power
    24
    Level
    2
    Lv. Percent
    11.5%

    Novice S&C while dropping BF%


    Looking for a way to set up a good S&C program to use while dropping BF%. I'll list my stats at the end, because I'm sure they'll be needed to accurately help me out. My lifts (which again will be at the end) are what tell me I'm still considered "novice" despite lifting on and off for a few years and being athletic the majority of my life. Now I know I need to stick to the big compound lifts and was thinking of going with something a la Rippetoe's SS however, considering I'm looking to slim down in time for the Spring/Summer months I don't know how long I could maintain LP and/or the volume on top of some metabolic conditioning work (thinking complexes 1-2 times a week) for the fat loss.

    I was thinking cutting it down to 2 lifts and session while keeping on MWF type schedule (trying to figure out how to set that up) but was totally lost on whether I should do the conditioning on an off day or at the end of a lifting day? Additionally, looking for guidance for how often to add weight to the bar so as not to stall too quickly?

    I'm open to all suggestions including completely different programming if it makes more sense.

    Stats:
    Age- 27
    Weight - 188.5 lbs as of this morning (estimate 20-25% BF)

    1RMs (all tested with a spotter)

    Back Squat: 235
    Deadlift: 245
    Bench Press: 150
    Press: 105
    Pull-ups: 2 (terrible I know, it's a BW issue not grip)

    And to be completely honest, looking to see some abs before I start trying to get swole.

  2. Professional Member
    napalm's Avatar
    Stats
    5'7"  202 lbs.
    Join Date
    Nov 2011
    Age
    50
    Posts
    4,233
    Rep Power
    431289
    Level
    55
    Lv. Percent
    8.89%
    Achievements Activity ProPosting Pro

    I'd go with 5/3/1 with a good diet to go along with it. Proven program that's pretty hard to screw up. For assistance, BBB

    Good luck
  3. Board Sponsor
    Rodja's Avatar
    Stats
    5'10"  220 lbs.
    Join Date
    Jan 2006
    Age
    30
    Posts
    23,578
    Rep Power
    1215362
    Level
    93
    Lv. Percent
    68.72%
    Achievements Activity RoyaltyActivity VeteranActivity ProActivity AuthorityPosting Pro

    Agreed with 5/3/1, but with Periodization Bible assistance.
    M.Ed. Ex Phys
    Performax Labs Product Specialist

    •   
       

  4. Senior Member
    ZiR RED's Avatar
    Stats
    6'1"  215 lbs.
    Join Date
    Aug 2010
    Posts
    2,529
    Rep Power
    297850
    Level
    43
    Lv. Percent
    77.58%
    Achievements Activity ProPosting Pro

    And hill running or prowler (sled, car, etc.) pushes twice a week for conditioning.

    The rest is nutrition.

    Br
  5. Professional Member
    Torobestia's Avatar
    Stats
    6'3"  250 lbs.
    Join Date
    Dec 2010
    Posts
    3,199
    Rep Power
    141052
    Level
    45
    Lv. Percent
    0.14%
    Achievements Activity ProPosting Pro

    Agreed with all of the above. I'd go with Periodization Bible assistance template as well.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
  6. New Member
    Maximus_85's Avatar
    Stats
    5'8"  188 lbs.
    Join Date
    Jan 2013
    Posts
    3
    Rep Power
    24
    Level
    2
    Lv. Percent
    11.5%

    Thanks for all of the replies. So aside from assistance work, 5/3/1 as written? I don't need to modify since I'll be eating to drop BF? Conditioning work on off days or after lifting?
  7. Board Sponsor
    Rodja's Avatar
    Stats
    5'10"  220 lbs.
    Join Date
    Jan 2006
    Age
    30
    Posts
    23,578
    Rep Power
    1215362
    Level
    93
    Lv. Percent
    68.72%
    Achievements Activity RoyaltyActivity VeteranActivity ProActivity AuthorityPosting Pro

    Quote Originally Posted by Maximus_85 View Post
    Thanks for all of the replies. So aside from assistance work, 5/3/1 as written? I don't need to modify since I'll be eating to drop BF? Conditioning work on off days or after lifting?
    I wouldn't modify the main movement, but would tinker with the volume of accessories if feeling extra drained. For conditioning, it depends which route you choose, but I always did mine after my lower body sessions.
    M.Ed. Ex Phys
    Performax Labs Product Specialist

  8. New Member
    Maximus_85's Avatar
    Stats
    5'8"  188 lbs.
    Join Date
    Jan 2013
    Posts
    3
    Rep Power
    24
    Level
    2
    Lv. Percent
    11.5%

    Quote Originally Posted by Rodja View Post
    I wouldn't modify the main movement, but would tinker with the volume of accessories if feeling extra drained. For conditioning, it depends which route you choose, but I always did mine after my lower body sessions.
    Got ya. I was thinking of sprints on treadmill on a hill-like incline. Since I posted my initial question, I'm having second thoughts on the BB complexes I was planning on using, strictly from a volume perspective.

    If I feel myself starting to burn out, which would you tinker with first: accessory work or intensity/type/frequency of conditioning?

    Also, am I right in assuming that if I find myself bonking in workouts I could also try toying with pre-workout nutrition (meaning meal, not supplement) before modifying aspects of programming?
  9. Board Sponsor
    Rodja's Avatar
    Stats
    5'10"  220 lbs.
    Join Date
    Jan 2006
    Age
    30
    Posts
    23,578
    Rep Power
    1215362
    Level
    93
    Lv. Percent
    68.72%
    Achievements Activity RoyaltyActivity VeteranActivity ProActivity AuthorityPosting Pro

    Quote Originally Posted by Maximus_85 View Post
    Got ya. I was thinking of sprints on treadmill on a hill-like incline. Since I posted my initial question, I'm having second thoughts on the BB complexes I was planning on using, strictly from a volume perspective.

    If I feel myself starting to burn out, which would you tinker with first: accessory work or intensity/type/frequency of conditioning?

    Also, am I right in assuming that if I find myself bonking in workouts I could also try toying with pre-workout nutrition (meaning meal, not supplement) before modifying aspects of programming?
    If you're burning out, then you're either severely undereating or not deloading according to the template.
    M.Ed. Ex Phys
    Performax Labs Product Specialist

  

  
 

Similar Forum Threads

  1. Drop BF%, gain strength and endurance??
    By dfcramrod in forum Weight Loss
    Replies: 0
    Last Post: 02-27-2009, 05:28 PM
  2. Dropping BF.. need help
    By wrasslin116 in forum Weight Loss
    Replies: 20
    Last Post: 12-01-2007, 07:32 PM
  3. CKD OR NOT TO DROP BF?
    By cpd32 in forum Weight Loss
    Replies: 2
    Last Post: 08-13-2005, 12:58 PM
  4. drop bf
    By zaph123 in forum Weight Loss
    Replies: 2
    Last Post: 03-29-2005, 08:51 PM
  5. Dropping BF in a hurry
    By GottaMakeIt in forum Anabolics
    Replies: 25
    Last Post: 03-03-2005, 03:58 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in
Log in