This is starting to sound like a bodybuilding thread..... LOL
Meet PR's: 1008-750-750 - 2464
Gym PR's... don't count ... time to do another meet!
Eat more, lift more, tan often!!
Whoever said "Good things come to those who wait" couldn't have amounted to much. If you want it get off your lazy ass and get it!!
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Here is my take:
Your body fat is too high based on the percentage you reported. You are not very strong for your body weight which further reinforces the idea you are too fat.
I think we are dealing with multiple issues. First, I think your training template is probably not the best.
Next, yes, when you lose a significant amount of body fat you will lose some strength, but once you stabilize you can rebuild that strength without the addition of a lot of body fat.
Do you take any supplements?
I suggest you get down to around 200 lbs. Once you are there, up your caloric intake slightly to stabilize your body weight and then begin a systematic increase in calories while checking BF weekly and making adjustments as needed to mitigate fat gain. Switch to a Westside template and I think you will solve your dilemma.
Do you think I'm ready for Westside? I tried using a westside template a few years ago, made great S/DL gains for a long time, bench struggled to improve, speed bench didn't seem to be productive for me and it turned into doing 5 reps with just the bar, which is what allowed my bench to go to where it is now. But I always thought it was because I was too much a beginner and weak for westside to really work and would benefit from a more basic program. Right now I do have ME days but they are spread out further for recovery. and fill is done with 5 reps on lifts without bands or other changes.
One thing I am wondering is how to handle my training during the cut. Keep ME movements in or toss? Change to a completely different routine? Keep speed work in for lower body? Lowest number of reps 5? start doing more 8-12 rep range on main compounds? Could change a lot of things, but I need to preserve strength, as well as muscle mass.
Last week I had a speed lower day, an upper day with basically 5x5 bench and accesory in higher rep range at a slight reduction in weight of my top set, then a ME squat which was at end of week and significantly lower weight than normal. Did tire flips and sledge swings, a body weight circuit all out for almost 20 minutes including burpees, ring rows, and push ups, and large amounts of activity including a few miles of walk in tough terrain with gear, rebuilding a third of my deck, chasing my daughter around, and lots of household work, managed to keep things physical at home and work.