Higher intensity stuff on the stationary or real bike. I like the sprints though.that is what I will do.until I build a prowler. I was using a jump rope and doing LISS at lunch.figures. I wanted to ask y'all about what you thought the best use of time would be.ĭamn. But after doing pretty much nothing but barbell for the last 7 months, I thought it was time to move around a little more and break a sweat.get some physical preparedness in. It might be that I use the SS Online coaching. I am so over the bench press that I would program Press 2 times a week.i want that 1xBW press soooo bad I can taste it. I particularly like Andy Baker's HLM strategy. I feel like I could do my own programming thanks in no small part to all of the excellent information available in the SS Community. So.THAT is how committed I am to my goalzZz. I am traveling back to Atlanta to work with Niki Sims on fixing my broken-ass squat, and talk to her about programming. I don't think I will get there on the DL, at this stage, but I am going to give it the college try. My goal is to enter an IPF meet in April. In the first 7 week cycle I did I added 10-12.5 kgs to all my lifts.also upped the calories to support the gainzZz and it certainly worked! I looked at 531 as well and thought it was too far the other way. I decided that TM 5x5 would kill me as I don't recover like I used to when I was a pup (35 years old now and sit at a desk all the time). As I was grinding out my Novice LP I spent a LOT of time thinking about what intermediate program to go to. I am trying to make weekly gainzZz at the moment, currently on my second cycle of Madcow 5x5 (the stronglifts template with ascending sets). My 5RM are 142.5 squat, 140 DL, 75 Press, 120 Bench.in Kgs, not Freedom units. I would rate jump rope and long, slow distance runs at the bottom of the pack. The first choices are the things that don't make you sore. At the end of the day, any of the conditioning stuff can be sifted in provided it is done so thoughtfully. I used to be a runner, so I have a soft spot for that.
![stronglifts 5x5 cardio on off days stronglifts 5x5 cardio on off days](https://physiqz.com/wp-content/uploads/2019/04/Madcow-5x5-Workout.jpg)
Thereafter, running 400s would be my go-to, but realize that doing so will make you sore at first. It requires a touch of technique and can bother some people's backs, but, as with all of these recommendations, it is low impact and has little eccentric work to make you sore. 20 sec on 1:40 off works, as does rowing a 2K. Probably don't need a lot of these to start, either. Finding a hill to pedal up really hard for 20 sec on, 1:40 off is a good, very low impact way to get a conditioning stimulus. Walk or ride your bike more just in the course of your day. All this seemingly low effort stuff ups caloric demand and does it in a way that, over the course of a few weeks, can be useful and won't interfere with lifting. You can also do stuff like walk for 20 or 30 minutes each day, or start riding your bike to work, or on errands. Just like with lifting, start out conservatively. Worry about limiting rest after you get accustomed to the conditioning and don't try and redline things on your first workout, or two. I would start with three or four 400s with rest as needed. You don't realize what you have done until after you stop.įor running, I like 400 m sprints, but they will make you sore at first. If you push things too hard on the prowler at first, you will probably end up regretting it. Four is probably a good place to start for your first prowler workout.
![stronglifts 5x5 cardio on off days stronglifts 5x5 cardio on off days](https://i.pinimg.com/originals/8f/46/3d/8f463d4d954c140d856139a8a10ec74e.png)
You probably don't need to start with 6 trips of that at the start, however, unless you are already in pretty good shape.
![stronglifts 5x5 cardio on off days stronglifts 5x5 cardio on off days](https://rebellion.nerdfitness.com/uploads/profile/photo-thumb-2749.png)
I like running with prowler with a weight that is heavy enough to provide resistance, but not so much that you start to grind at the end. They are intended for peeps that are in intermediate territory.ĭietary intervention is necessary if you wish to get leaner, but some additional activity can chew up some calories, too. The recommendations below may not apply to you, especially if you are still in the midst of an LP. If you are putting on fat too rapidly, just dial back the food intake a touch and see what happens. What are your goals in the next six to nine months? Where are your lifts right now? If you are still in the midst of getting stronger rapidly, I would not interfere with that.