Andy,
stats:
age - 48
weight - 205
last 3 sets of 5
squat - 335
bench - 210
ohp - 150
deads - 340 (yes 3 sets of 5)
My last 1 rep for 3 sets session:
Squat - 375
Bench - 245
Dead - 395
OHP - 170
Quick background: Been lifting for about 3 years. Started with starting strength novice progression. Moved through some other intermediate programs.
Currently using your Strength & Mass over 40 for a couple months.
Mon: OHP, close grip bench, tricep pushdowns
Tues: Squat, chins, bb row
Thurs:Bench, light ohp, dips
Fri: DL, light squat
I've been using the 2-3 blocks with one week deload.
I just started playing Rec hockey in an over 35 league. We play on Tuesday from 10 - 11:30 pm. I also skate on Thursday and Sunday for about an hour. (trying to get my skills up somewhat)
I'm starting to feel beat up and tired. I usually always get 7-8 hours of sleep. I've dropped some of the assistance work already but I'm thinking I need to retool things. I thought maybe combine OHP and Squat or Bench and DL to go to only three days a week. Or combine both for a little longer session but only do 2 days a week and move them around skate/game days.
Any thoughts would be appreciated.
-buck
Just take the same 4-day routine if its working for you and move it to a Mon-Wed-Fri split so you are in the gym a little less often and then your "week" becomes like 9-10 days