Originally Posted by Brandon Enos
Earlier this week I posted a thread asking about ME Black Box and metcons to keep my weight loss going and keep strength as well. With the responses they're, and reading on the forums that someone said they had they're best fat loss success with a 5x5 program, I decided Id give it a go for a couple months.
Heres what I was thinking of starting on Monday:
A-1: (BB) Power Clean and Press – 5x5
A-2: (BW) Pull-up – 5x5
B-1: (BB) Back Squat – 5x5
B-2: (BB) Dead Lift – 5x5
C-1: Power Wheel Roll Out – 3x6
C-2: Hanging Knee Raise – 3x10
A-1: (BW) Dip – 5x5
A-2: (BW) Chin-up – 5x5
B-1: (KB) Suitcase Style Squat – 5x5
B-2: (KB) Double Swing – 5x5
C-1: Side Bend – 3x8 l, r
C-2: Double Overhead Walk – 3 rounds
I have a couple of questions on it.
A) Should I divide up the Squats and Dead Lifts and do one of them on T,TH instead of the suitcase squat and swing? The main reason that I am doing the deadlifts is to hit the lower back and back of legs, but I know they hit the quads as well, so I am a little concerned.
B.) Any other critiques on the program?
I'd stick to 3 maybe 4 days a week. or an every other day format. For fat loss, you are getting way more bang from lowering kcal than tweaking your workouts or adding more effort....
Last year I lost 30 pounds and gained some strength along the way doing a a PTTP progression of 2 sets of 5 every day on DL and press. switched to 3 days a week of "one lift a day
" ala Dan John and then switched back to a standard 5x5, 3 days a week. All of these work fine, the key is controlling your diet. With thsi much volume you are going to be a hungry mother....that won't help.
I'd say 5x5 three days a week, MWF, lot's of walking and other NEPA (non-excercise physical activity) and a clean diet will get you closer to you goal faster. the bonus is that this is a pretty "simple" program..not super stressful and you will get stronger.
Think Simple...nothing is easy but almost everyhting that works is simple.
alternatively, you can clean up your diet as best you can and hammer away at crossfit style work and get to the same place eventually. My feelign is that if you have a lot of weight to lose and want to gain strength, that is not the most effective way.....upshot is..
you can be strong, you can be skinny, or you can be a metabolic machine but you can't work on all three at once. maybe two at a time but not three.