cardio / conditioning / fat burners during rippetoe/madcow/5-3-1 type routines?

Discussion in 'Fitness & Nutrition' started by KingGargantuan, Feb 9, 2010.

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  1. KingGargantuan

    KingGargantuan ♖♘♗♕♔♗♘♖

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    i need to lose some fat + get into some kind of cardiovascular shape and am trying to figure out what kind of cardio i can do while on a rippetoe type routine, which is already tough on the CNS.

    anybody have any experience doing cardio while on a rippetoe/5x5 type routine?
     
  2. kilian

    kilian You've got quite a treasure there in that Horadric OT Supporter

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    I'm doing cardio on 5/3/1... pretty simple imo.

    week 1 (moderate) 30 mins cardio
    week 2 (high) 20 mins cardio
    week 3 (max) 10 mins cardio
    week 4 (deload) 40 mins cardio

    just inverse scaling.

    steady state consistent cardio has always worked for me... nothing fancy...

    diet/effort output do most of the work imo

    sleep most important obviously doing cardio and cns intensive lifting
     
  3. Hood Moses

    Hood Moses I part the Black Seas...

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    I did intervals on 531 4-5 days a week, never had a problem. And did a BB complex after squatting, fuck running after squats.
     
  4. KingGargantuan

    KingGargantuan ♖♘♗♕♔♗♘♖

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    cool, thanks guys i'll just give it a shot and see what works.
     
  5. grimstone

    grimstone magic murda bag OT Supporter

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    whats your programming look like on your routine
     
  6. KingGargantuan

    KingGargantuan ♖♘♗♕♔♗♘♖

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    basically

    workout A
    squat reps 5/5/5/3/2/(5/5/5)
    bench reps 5/5/5/3/2/(5/5/5)
    deadlift reps 5/5/5/3/2/(5) (this might be wrong)
    dips

    workout B
    squat reps 5/5/5/3/2/(5/5/5)
    overhead press reps 5/5/5/3/2/(5/5/5)
    power cleans 3/3/3/3/3/3/(3/3/3)
    pullups

    sets in () are work sets, everything else is warmup ramping up to the worksets and all the work sets use same weight.
    ie squats 45x5, 45x5, 95x5, 135x2, 185x2, (225x5, 225x5, 225x5)
    monday A
    wed B
    friday A
    monday B
    wed A
    friday B

    and repeat

    on tuesday/thursday, i'm thinking i'll do some cardio, maybe add soemthing to the end of my A/B workouts as well like a barbell complex.

    supposed to add 5lbs to every workset each workout. so if i maxed with 3 sets of 5 squats monday 225, wed should be 230, friday should be 235, etc.

    but what i've been doing is adding 10lbs every week, to each exercise.
     
  7. Centipedes? In My Vagina

    Centipedes? In My Vagina It's more common than you think

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    Just jog after workouts. If you want to get even better start doing sprints in the mornings. Even better find a hill and have at it. Roping works good too--do 10 mins of fast paced roping before each training session for a warmup.
     
  8. grimstone

    grimstone magic murda bag OT Supporter

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    you will most likely need to scale back going up 5 pounds every workout. if you are being that aggressive there is not alot of room for cardio.
     
  9. knight42

    knight42 OT Supporter

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    people think they cant do cardio if they are lifting weights...

    I do 5/3/1 routine m/w/f... tempo running 9-10 min mile pace 5-9 miles on tuesday, quarter mile sprints on thurs x 8 (sometimes sprints up a hill) and a 2-3 mile run at 6:30 - 7 min/mi pace sat. I also swim a min of 1000 meters 6 days a week and take Sun off completely.

    When I dropped weight training to 3 days a week and added in the cardio my results shot up and I have felt better than ever. Stronger leaner and all around more athletic. And Im not puttin up completely shitting numbers, my DL has shot back over 500 now that im settled into this routine
     
  10. KingGargantuan

    KingGargantuan ♖♘♗♕♔♗♘♖

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    :bigthumb:

    i only ask because i remember reading somewhere that things like the starting strength routine are heavily taxing on the CNS and require ALOOOOT of rest, food, etc.

    i do hear alot of good things about 5/3/1, i'm just too lazy to figure out what #'s i'd be using on what days and all that.

    starting strength is same shit every week, just add weight.
     
  11. grimstone

    grimstone magic murda bag OT Supporter

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    the programming for starting strength is for rank beginners how the hell can you still be using that program and not failing and just be getting beat up
     
  12. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    If you do intense stuff like intervals, perform it on the same day as your weight training. Low intensity stuff can be done any day.
     
  13. Bacchus

    Bacchus Skinny Guy

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    I'm gonna man up and start doing more cardio next week.

    was thinking of getting to bed at a decent time and hitting the gym for 30 minutes of cardio every morning
     
  14. knight42

    knight42 OT Supporter

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    well try it out and if its too much get your priorities in check... do you want to get stronger or get leaner and go from there.

    SS is a good program but like the name says its for Starting Strength. It's not made for somebody with a good base. You can only handle those increases in weight for so long. In 5/3/1 you are only going up 5 - 10 pounds per month.

    I dont know what level youre at but I know I have seen you post here for a long time.. you should by now at least have a decent base. i think if your goal is to lose more fat while also gaining strength and SS + cardio is too much you should consider a different program. One that gives more space between major lifts so you can comfortably add more cardio.

    And as far as too lazy to take 5 mins and plan your workout... :ugh:
     
  15. GTLifter

    GTLifter Banned

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    why not? Many people on the 5/3/1 plan so interval work on their off days.
     
  16. grimstone

    grimstone magic murda bag OT Supporter

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    you but in 5/3/1 you are only increasing weights every wave not every workout.
     
  17. KingGargantuan

    KingGargantuan ♖♘♗♕♔♗♘♖

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    i have somewhat of a base but i keep taking breaks for so long that i'm not exactly sure where my numbers should be. so, whenever i get back into it, i have to start light and work my way back up.

    maybe i'll take a closer look at 5/3/1
     
  18. knight42

    knight42 OT Supporter

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    so stay with SS til you cant hit the prescribed weight. Then switch programs and think about cardio. For now just do low intensity cardio to get used to the increased work load and slowly add more intensity.

    you have to be consistant for anything to work
     
  19. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    doesn't really matter what program you use if you have no consistency
     
  20. GTLifter

    GTLifter Banned

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    yea I know that. doing light cardio on off days during 5x5 shouldn't cause any problems

    :werd:

    programs are overrated anyway
     
  21. drumbandit

    drumbandit New Member

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    Rip said to avoid cardio until you're on the intermediate program.
     
  22. GTLifter

    GTLifter Banned

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    :dunno:

    when I did the 5x5 shit I was playing intermural sports on my off days and still made gains.
     
  23. drumbandit

    drumbandit New Member

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    I don't think that he would say DON'T do anything on your off days. I won't dispute that you made gains and don't think he would either.

    He explained a scenario where he would train HS football players from January to August on the novice program and continued through football season. But instead of squatting 3x per week he would make them squat 2x per week and cut back on other exercises during the season. Well I asked him, are they still adding weight to the bar each workout, he said yes but not as fast as if they were full-on the novice program.
     
  24. KingGargantuan

    KingGargantuan ♖♘♗♕♔♗♘♖

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    ya, i know. :hsd:

    i figure the simpler the program, the easier it will be for me to stick with it.

    that is if i stop fucking up my back :rant2:
     
  25. HorseDick

    HorseDick Active Member

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    Did 10 min HIIT after deadlifting on 5/3/1 (3 rep week) today. FML it feels good though
     
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