Just wondering if doing a 5x5 routine on Mondays and Fridays would be enough to maintain my strength. I am also eating at a deficit. Weight 306# and eating 2000 calories a day. I'm just gonna keep rolling with it and see how it goes. Just thought I would see if anyone has had any experience with a similar program. Thanks
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Thread: Maintaining strength
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04-19-2021, 09:41 PM #1
Maintaining strength
2020 1rm
Bench 260#
Squat 395#
Dead 435#
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04-20-2021, 08:23 AM #2
No reason it wouldn't.... depending on current fitness level and how long you've been training. Also depending on intensity, number of reps etc. Might even continue gains! Calories should be a pretty significant deficit - might be the biggest obstacle to maintaining strength - you might even lose weight too quickly.
It's never too late!
5'6", 215
Age: 51
Results:
2/26/22 USPA PNW drug tested championships: 501/325/540/1366 @ 209lb
11/7/21 IPL drug tested world championships: 463/319/529/1311 @ 205lb
6/20/21 USPA Western drug tested regionals: DQ (bombed squats) @ 192lb
2/27/21 USPA PNW drug tested championships: 468/308/501/1278 @ 202lb
10/10/2020 USPA FS meet: 407/303/474/1185 @ 212lb
Gym PRs:
529/336/555
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04-20-2021, 06:24 PM #3
Started lifting February 2020. Wanted to see how strong I was. But now I need to ditch the fat. Figure the calories do seem a little low but see how it goes and adjust if needed. Just want to ditch the fat but keep the strength. But I know when I was at a deficit before it was harder to lift heavy. I've just been using the stronglifts 5x5 app on my phone. Use to do 3 days a week. But with traveling for work just to much to ask myself to get that Wednesday workout in. Thanks for the input.
2020 1rm
Bench 260#
Squat 395#
Dead 435#
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04-21-2021, 09:34 AM #4
Sure thing.
Given that you haven't been lifting that long, it shouldn't be too bad. I'd set your deficit fairly low (no more than 1lb a week); increase protein ratio etc and keep up the workouts. I see no reason you can't keep improving strength given your relatively recent return to lifting. I'm in a fairly similar boat and definitely still losing fat while adding muscle. Later it may become either/or, but right now you should be able to improve both given discipline, planning, and hard work.It's never too late!
5'6", 215
Age: 51
Results:
2/26/22 USPA PNW drug tested championships: 501/325/540/1366 @ 209lb
11/7/21 IPL drug tested world championships: 463/319/529/1311 @ 205lb
6/20/21 USPA Western drug tested regionals: DQ (bombed squats) @ 192lb
2/27/21 USPA PNW drug tested championships: 468/308/501/1278 @ 202lb
10/10/2020 USPA FS meet: 407/303/474/1185 @ 212lb
Gym PRs:
529/336/555
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