Novice S&C while dropping BF%

[Maximus_85]

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.

 

[napalm]

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

 

[Rodja]

Agreed with 5/3/1, but with Periodization Bible assistance.

 

[ZiR RED]

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

The rest is nutrition.

Br

 

[Torobestia]

Agreed with all of the above. I'd go with Periodization Bible assistance template as well.

 

[Maximus_85]

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?

 

[Rodja]

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.

 

[Maximus_85]

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?

 

[Rodja]

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.