Program for 45 year old

[drlvegas]

Thanks for hosting this--I have the print version of your book from a few years back that I still refer to.

I'm 6'2", 225#, 45 years old. Last October I worked up to 1rm's of 340 squat, 375 deadlift, 265 bench, 170 press, and 195 PC.

Currently I'm doing a 5/3/1 variant with goals of squat 365, deadlift 405, bench 275, and press 185 for triples hopefully in August without weight gain.

Here's what I'm doing:

Mon:
squat 3x5 at deload %'s
bench 5/3/1
chins--5x as many as possible(I suck at these)

Tues:
squat 3x5 at deload %'s
deadlift 5/3/1
dips 3x10

Wed:
Prowler--10 40 yard sprints on 90 second clock

Thurs:
press 5/3/1
PC various loads with triples, doubles, singles

Fri:
squat 5/3/1
good mornings 3x10
prowler--4 40 yard sprints on 90 second clock

Progress seems to be going fine, but I would really appreciate any comments or suggestions for improvement.

[Andy Baker (KSC)]

What are you struggling with the most, orwhere are you making the least amount of progress in relation to your goals?

[drlvegas]

What are you struggling with the most, orwhere are you making the least amount of progress in relation to your goals?

Squat & Powerclean. I've never had any coaching on the PC, so it's probably at least partially technique.

[Andy Baker (KSC)]

Hmmm.....hard to give a good answer on this one.

Are you burning yourself out with warm up sets on the deadlifts prior to your main working set??

Also, I like goodmornings for 5's not 10's but at 45, you nee to be careful about going all out on these at any rep range.

[drlvegas]

Hmmm.....hard to give a good answer on this one.

Are you burning yourself out with warm up sets on the deadlifts prior to your main working set??

Also, I like goodmornings for 5's not 10's but at 45, you nee to be careful about going all out on these at any rep range.

Is it possible that "stop being a pussy and just keep training" would be appropriate here?

[Andy Baker (KSC)]

Well, I don't know you so I don't know if you are a pussy or not. Sometimes stubbornness in training is good and sometimes it isn't. If you are making progress on your lifts, even if it is slow then just keep doing what you are doing.

[mlentzner]

I think the older you get the more dangerous stubborness becomes. You're not going to bounce back like you did when you were 20-something so a "damn the torpedoes" approach is ill-advised.

Stubborness where you are committed to chip away at something no matter how long it takes is good, though.

[drlvegas]

Stubborness where you are committed to chip away at something no matter how long it takes is good, though.

Too long for a fortune cookie, yet appropriate.