Go Back   Bodybuilding.net - Bodybuilding Forum > Main Forums > Training


Is 2hours of intense cardio once a week way too much on top of Bill Stars 5x5?



Reply
 
Thread Tools Display Modes
  #1  
Old 10-07-2008, 02:10 PM
pimpsticky's Avatar
pimpsticky pimpsticky is offline
Rank: Member
 
Join Date: Sep 2008
Location: Northern Virginia
Posts: 199
Question Is 2hours of intense cardio once a week way too much on top of Bill Stars 5x5?

Here's my situation:

I'm a poster child for why you should never listen to "that guy" in the gym. I've lifted weights and worked out most of my life (save the last 5 years) and never saw any real gains in raw strength. Most of my life involved endurance athletics or military training... thus I've also been mentally mis-programmed with a bust your ass with no rest mindset (no rest + overtraining = little gain in size or power). Then, 5years ago I stopped everything and got fat.

For the past 5 months, I've been in the gym religiously and have lost 40 pounds. The first 3 months I completely overtrained, but you guys helped me fix that. I've erased everything I thought I knew and am reading & following this forum's advice religiously.

The past 2 months, I've been doing the Bill Starr 5x5 + getting lots of rest + eating 5 meals/3000 calories 50% Pro 40% Fat 10% Carbs (thanks Fitday.com)... with a lot of success. In just 2 months, I gained 25 pounds on my bench press and still managed 1 to 1.5 pounds weight loss per week.

My goal are:
10-12% Bodyfat (probably 50 pounds of fat loss) by May 30th
300 Bench (1.5x my goal body weight of 200)
500 Squat (2.5x my goal body weight of 200)

Here's my current stats (I'll post a few pics soon):
254 lbs
34% Bodyfat (Army Tape Test -neck,waist, height,weight)
6ft tall
36 years old
Bench 250
Squat 400
Dead - New to deads and getting form down before I find my max (I have lower back degenerative disc issues, so I need to be careful)

OK... here's my question:

I'm considering getting back into MMA, (I really miss it and there's a great school here). It will involve 2 hours of intense cardio every Tuesday. If I do... my week will look like this:

Saturday - Weights
Sunday - 20 minutes light cardio
Monday - Weights
Tuesday - 2 Hours intense MMA training
Wednesday - Weights
Thursday - 20 minutes light cardio
Friday - REST

I won't be competitive at 200 pounds unless I can get my strength up. So my priority is strength gain and fat loss.

I know this is overtraining... but is it way too much? I don't want to fall back into the overtraining rut and not make the strength gains I need and waist my time.

So....

Do you think that I'll be way-overtraining and should forget about MMA until I achieve my priority goals...

OR-

Should I jump back into MMA now... which will also help facilitate fat loss.

As always... your expertise and guidance will be much appreciated and adhered to.

Sorry for the long-winded post
__________________
Every day God gives me, is an opportunity to take another step closer to my spriritual, personal and professional goals. I will use today so that tomorrow... next week... next year, I may look back and be proud of the choices I made, the people I've touched and the goals I've accomplished.

-My Personal Mission Statement
Reply With Quote
  #2  
Old 10-07-2008, 04:59 PM
Ross86's Avatar
Ross86 Ross86 is offline
Rank: Light Heavyweight
 
Join Date: Jan 2007
Location: NC
Posts: 3,268
Send a message via AIM to Ross86
Default

Overtraining is overtraining. There are no two ways about it, so that answers one question. You're doing a 5X5. If I were to do a 5X5 and do 2 hours of MMA, then I would do this:

Sunday - weights
Monday - whatever (low intensity)
Tuesday - MMA
Wednesday - whatever (low intensity)
Thursday - weights
Friday - whatever (low intensity)
Saturday - whatever (low intensity)

Or I would take two days off after MMA and then move weights to Friday. It's not so much a matter of what you're doing so much as it is a question of the intensity. High intensity cardio can drain you as much as heavy resistance training. Because lots of people (like me) just get burned out doing the 5X5 anyway, then it would be best to just replace one of the days with MMA.
__________________

To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.
Reply With Quote
  #3  
Old 10-07-2008, 10:21 PM
Kerpenen's Avatar
Kerpenen Kerpenen is offline
Rank: New Member
 
Join Date: Aug 2007
Location: Finland
Posts: 8
Default

Doing a 5x5 and keeping all that cardio and the MMA could prove to be a bit heavy, at least for me... My tip would be to try it, and if you have enough time to recover in between stick to it..

I've been getting great results by doing a little cardio every day, capoeira for a couple of hours once or twice a week and a five day weight lifting split (quite like the one you can find at musclehack)..
Reply With Quote
  #4  
Old 10-08-2008, 07:26 AM
ChinPieceDave667's Avatar
ChinPieceDave667 ChinPieceDave667 is offline
Rank: Middleweight
 
Join Date: Apr 2005
Location: 7th layer.. or DC.
Posts: 2,329
Default

I think you need to work up to that type of training.

but

Which Bill Starr 5x5 are you doing? Advanced or intermediate.

I know what you are thinking about because I've also been down this road of wanting to keep the big 3 numbers up and still do MMA work. Problem is, something is going to give at one point with the progression and pace of both 5x5 programs, the advance being the quickest to overtrain. Have you heard of Matt Wiggy?
check out his site, it could give you some ideas.
http://www.workingclassfitness.com/
also check out my journals since I've been trying to come up with a similar routine. I've had some luck but right now I haven't been doing much heavy lifting since my MMA training has been bumped up so much. I'll be incorperating weights again very soon, well as soon as I can heal up.
__________________
Yesterday is History, Tomorrow a Mystery, Today is a Gift, Thats why it's called the Present.

MONSTER: My Strength Endurance Journal, Part 2: The Strength Endurance Journal Returns <--NEW

BULKING: My 5X5 Journal

CUTTING: My CKD Max-OT Journal, My HST Cutting Journal


Reply With Quote
  #5  
Old 10-27-2008, 07:04 AM
pimpsticky's Avatar
pimpsticky pimpsticky is offline
Rank: Member
 
Join Date: Sep 2008
Location: Northern Virginia
Posts: 199
Default Thanks for the info....

Sorry it took me a while to say thanks... I've been out of town...

Thanks for the great info!
Reply With Quote
  #6  
Old 10-27-2008, 02:07 PM
EricT EricT is offline
Rank: Heavyweight
 
Join Date: Jul 2005
Posts: 6,314
Default

If your main goal IS strength...then 5x5 is not the most effective way to go about it anyway. I.E. you are letting a program dictate your training instead of letting your training needs dictate your program.
__________________

To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.



To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.
or
To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.


If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.
Reply With Quote
  #7  
Old 10-28-2008, 09:53 AM
pimpsticky's Avatar
pimpsticky pimpsticky is offline
Rank: Member
 
Join Date: Sep 2008
Location: Northern Virginia
Posts: 199
Default gotchya... however...

My schedule only allows 3 days a week in the gym... and I have to shoe-horn those days in as it is. That's the main reason I chose the 5x5... I feel that it's full body with the least amount of days in the gym, (not that I profess to know what I'm talking about... I'm a noobie).

Do you think there's a better routine for the cronologically challenged?

Thanks for your time and guidance....
Reply With Quote
  #8  
Old 10-28-2008, 09:58 AM
pimpsticky's Avatar
pimpsticky pimpsticky is offline
Rank: Member
 
Join Date: Sep 2008
Location: Northern Virginia
Posts: 199
Default By the way...

Here's the 5x5 I'm doing:

Monday:
Olympic Squats 5x5 (same weight)
Benching 5x5 (flat, close grip or regular)(same weight)
JS Rows 5x5 (same weight)
Accessory (low volume triceps and abs)

Wednesday:
Olympic Squats 5x5 (reduced 15-20% from Monday) or Front Squats
Standing Military Press 5x5 (same weight)
Deadlifts 5x5 (same weight) (if you pull 2.5x bodyweight do 3x5)
Pull ups 5x5 (use weight if you need it)
Accessory (biceps and abs)

Friday:
Olympic Squats 5x5 (working up each set)
Benching 5x5 (flat or incline)(same weight)
Rows 5x5 (same weight)
Accessory (low volume triceps and abs)
Reply With Quote
  #9  
Old 10-28-2008, 11:47 AM
pimpsticky's Avatar
pimpsticky pimpsticky is offline
Rank: Member
 
Join Date: Sep 2008
Location: Northern Virginia
Posts: 199
Talking Oops...

I forgot to mention that I did'nt come up with this workout. I got it from Darkhorse's DFT 5x5 sticky.....
Reply With Quote
  #10  
Old 10-28-2008, 12:03 PM
ChinPieceDave667's Avatar
ChinPieceDave667 ChinPieceDave667 is offline
Rank: Middleweight
 
Join Date: Apr 2005
Location: 7th layer.. or DC.
Posts: 2,329
Default

I tried to the same routine while training MMA and it doesn't work. If you train hard at practice then you will burn out way too fast to make any gains in strength with this program. The first thing that went for me was my legs and therefore my Wed. squat had to go. I think I talked about this in my 5x5 jounal, you can click on the link in my sig. below. Did you get a chance to read some of Wiggy's stuff in the link I posted?
Reply With Quote
Reply

  Bodybuilding.net - Bodybuilding Forum > Main Forums > Training


Currently Active Users Viewing This Thread: 1 (0 members and 1 guests)
 
Thread Tools
Display Modes



 



All times are GMT -8. The time now is 01:12 AM.


Powered by vBulletin® Version 3.8.11
Copyright ©2000 - 2024, vBulletin Solutions Inc.