do SS but without the eating

I have a question about programming I have also posted in my log, but as I figure more people would see it here, I'll also ask in this thread:

I am curently doing GSLP + running twice a week (one ~minute intervall/ hill run, one very slow 90 min long run). For the summer I want to increase running and also lose around 8-10 kg. My goal is to run a half-marathon in October, so I'll be more conservative with lifting, but I don't want to lose the gains I have made.

As I'll switch to a more running based approach in four weeks, I have started thinking on what do to with my lifts. In general I want my week to look something like this:
Mon: easy/ recovery run
Tue: OHP/squat
Wed:short easy run/ maybe some alternative cardio like swimming or biking
Thu: interval run
Friday: bench/ dealift
Saturday: long run
Sunday: rest day

I might switch these around a little, but a 3-4 day running + 2 days of lifting split is my goal. My press seems to be approaching a point where linear progression won't let me gain much anymore, I am not sure whether this is also true for bench. However, I have thought about switching both of these to a 5/3/1 style and continuing the deadlift as is.

The only workout I am not sure about are squats, as I seem to have gotten to a weight where squats interfere with my running. So I am not sure whether I should stick to a program that reduces volume, but where I still work at high weights with progression, or whether I should keep or even increase the volume a little bit, but be more conservative with the weight.

So right now I am thinking about doing 5/3/1 without the AMRAP set as the low volume approach or doing something fixed like 3 sets of 10 @100kg as the higher volume-low weight approach. Any thoughts?

Running the day after squatting or deadlifting will probably not be as fun as doing it when rested, beyond that I hope someone who both runs and squats more actively than I do can weigh in.

Squatting just once a week seems a bit infrequent, though.

If you're really just looking for maintenance of your Squat, once a week might be enough if you keep up the intensity. Progress when you can.

Doesn't the regular 5/3/1 only include squatting once a week as well?

Not uncommon to do squat assistance on deadlift day.

Are you sure that's going to be enough mileage for a half marathon?

I've found heavy deadlifts even moreso than squats affect my running the next day (miserable and slow)--but that's it. I just plan on it being 5-10% worse than expected but treat it like a success since my overall progress implies as much. Best to do easy runs the next day mainly for less misery.

For your GSLP idea, on deadlift day you can just do some lighter squats or front squats; like 10% lighter than usual and 1-2 fewer reps than usual (no amraps). After DL is fine but personally I prefer them as a warmup. It'll make squat day more familiar and keep the DOMS away. You can also do similar with deadlifts and the upper body lifts.

The nice thing about 5/3/1 is being able to run no problem after/on the upper body days, but technically it's still 4 days per week.

Thank you for the advice.

My legs aren't affected by deadlifts that much. My back seems pretty weak compared to my legs. Things may become different if I procede a few months more.

To clarify: my plan is to have two weightlifting days (most likely OHP/squat and bench/dead). I know that is far from optimal, but I want to focus on running (and some more weightloss) for summer. My question is mostly focussed on how I should deal with each exercise.

So I posted ITT a few days ago and was suggested to take up Starting Strength.

My issue with the SS program is that I feel like being as inexperienced as I am, I could do it wrong which would result in losing my time, possibly harming my back etc. I don't really have access to a trainer either (for some reason you could probably hire a nobel prize winner for less).

Though a personal trainer (no friend lifting either) isn't an option, the Gym I go to has a LOT of machines available. I feel like it'd be safer to use then than simply "lifting". The question is, can I ? Is the SS program doable with some kind of machines ?

Kami,

SS is not doable with machines, no. Of course you can work out using machines instead of free weights (so something like leg press, hack squat, leg extension, leg curl, and then the various upper body smorgasbord available), but they're harder to incrementally load and won't get you as strong. It's a way to transition into the training lifestyle after being sedentary, and if you're not comfortable doing SS, it's better than nothing by a long shot. Living the machine life for some period of time and then giving squats, deadlifts, benching, and pressing a try if you find you like lifting and want to get better at it is certainly an option.

That said, learning how to lift stuff is fun, you're starting with very small loads (the bar only weighs 45 pounds), you can progress as slowly as you want until you're more comfortable with the movement, and we have a form check thread here where you can post videos and get helpful advice/cues as required.

Good luck regardless!

Get the book, it's cheaper and will be much more useful than hiring a trainer.

Yea, book + youtube vids to watch proper form and get form cues to think about when you do it yourself.

Anyone here take bcaas not a part of pre work out? If so results?

Just added it in to my diet but it tastes so bad it's tilting. Mixing it with a small amount of juice to hide the taste. Tried adding into post workout shake and it made the good berry taste go away.

Also it seems they are basically required for protein synthesis. And taking like 10 grams daily is mega +ev.

I posted awhile ago that my right shoulder and pec were hurting. I took a long time off and worked on my shoulders/posture. When I let my hands hang down and point my thumbs out they no longer point directly at each other, but they're not pointing forward either so I've still got a lot of work to do.

Anyways I would like to get back in the gym, but don't want to injure myself. Any advice?

BCAA's have an effect - if you're really doing a ton of volume. And then only as a sort of intra-workout energy booster and helping to prevent muscle tissue breakdown for energy by causing MPS.

Effectively as a normal gym goer, which 99% of this forum is, they aren't worth the money unless you just like the taste. Might they provide a placebo effect? Perhaps, and if that placebo effect helps you achieve more volume then it can be labeled "worth it" IMO.

RE: your last comment required for protein synthesis -- well, the amino acid luecine has been proven to be the #1 required for MUSCLE protein synthesis. The others are necessary but science has shown that luecine is the big dog. If you are getting enough complete protein in your diet, as a natty lifter doing 'regular' volume you probably don't "need" BCAA's.

There's some truth to it helping post workout MPS if you're exercising fasted...but if not....

Besides if you're taking a protein powder also they almost all have added BCAA's on top of what is in the actual protein itself. That will always be called out in the labeling though.

BGP,

Maybe look up Neanderthal No More and think about incorporating some of those movements if you're concerned about shoulder health.

Thanks

I looked on the labeling or my protein and didn't see any bcaas. Felt like I missed something maybe. Also I'd gamble I put in more volume than most in h&f fwiw.

Out of curiosity, what protein?

On nutrition gold standard.

Prolly could just google the label...

Don't even need to do that:
https://www.optimumnutrition.com/en_...WFETRrXRiG3.99

Scratch the above from "almost all" to "many". My brain forgot that supp companies call out the BCAA content even when its not added, but coming from the protein itself.

the 5/24 BCAA/whey protein is fairly standard from a quick cursory Google.

Nuke,

It'd be nice if you stopped posting random bull**** in the Beginner thread and tried to cite what your write. It would probably head off a bunch of the derpy stuff you do. (https://examine.com/supplements/bran...n-amino-acids/) No where is there any reasoning that the reduction in fatigue/etc during workouts is due to increased MPS.

GGG,

You don't need supplements no matter how much "harder" you think you train than other people. Basically if you *need* supplements you should just take steroids, if you don't need supplements, then save your money and relax.

(Barring caffeine and maybe creatine.)

Monte,

Good lord I'm a caveman. Thanks for the link, that's a ton to work on.

Kind of concerned about working out while knowing that my posture is so bad.

I didn't say I work any harder than anyone but I'm in the gym 6 days a week, so I put in more volume than most. Also you say people don't need supps then say maybe you do in the same post?