Advanced novice considerieng 4 days per week program
Thought I'd go straight to the expert on this one. First:
Male, age 47, 190 lbs, 5'-10", on SS since Feb. 1, after a month of the Belgian 5x5 program. Weight is about the same, but I'm less fatty. Goals are general strength and conditioning, be harder to kill, and generally be more useful. And do full squats of 315lbs in front of the young bro squad at my gym (Three wheels, bro!)
Current: Squat 260, DL 290, press 115, BP 190; chins 5x3 (BW). My squat has gone up 105lbs since beginning, with similar gains in the DL. I'm pretty stiff in shoulders with bad posture, so I've not started cleans yet (though flexibilty and posture is improving, so I hope to learn those soon).
My issue is that, while I can get the bar in the proper spot for the squat (see this), I am constantly fighting the common golfer's elbow issue (constant), plus a dull ache in what feels like my brachialis, which only develops during squats. And yes, I'm working on mobility, and I use ice and ibuprofen as needed. With such pain, I cannot bench press. Presses are manageable. Chins depend on the day. The good news is that the pain goes away by the next day, and I can bench properly. Hence, I'm considering a 4-day program, similar to that described in PP 2.0 on pp. 190-191, but adjusted for someone at my level (not quite intermediate).
Mon: Squats, DL
Tue: BP/press, assistance exercise, conditioning (usually a Tabata set on the elliptical trainer, as you've recommended in the past)
Wed: off, or mobility/skill day
Thur: Squats, chins or rows (or cleans when I've learned them); RDL/SLDL?
Fri: BP/Press, assistance, conditioning
Sat: optional, mob/skill day
Assistance exercises (dips, curls, back ext, LTRs, various rows) where/when appropriate.
The book, of course, has BP/presses on the day before squats/DL. I figure it's better to do the conditioning portion right before a rest day, and not on a squat day.
My questions are: Sets and reps? Stick with 3x5 (1x5 for DL) on LP before considering a volume day/heavy day template? Do heavy BP and light presses on Tues, then heavy presses and light BP on Thurs (or do each once per week)? Order of exercises? Which assistance exercises, and where in the program would they go?
I think this programming will solve the benching with elbow pain issue, build in plenty of recovery time (as I'm approaching the elderly demographic), and allow continued gains.
I apologize for the length of this post, and I appreciate your comments!
I would prefer the benching/pressing prior to squat day, but you can tinker with both arrangements and see what works for you.
But as you have it set up then yes:
Mon - Squat 3 x 5, Deadlift 1 x 5
Tuesday - Bench 3 x 5, Chins 3 x F, Cardio
Thursday - Squat 3 x 5 (be careful doing RDLs or SLDL's, two slow pulling movements per week can be tough on a 47 year old back)
Friday - Press 3 x 5, Chins 3 x F, Cardio
I put the chins on upper body day, but they could go on squat day also. Problem is that chins the day before pressing and benching may have negative impact....if squat day was second in rotation, then I would say to chin with squats.
You could also do 3x5 light bench after heavy presses, and 3x5 light press after heavy bench. This is kinda something more akin to intermediate programming, but you are still progressing each lift once per week and that is pretty good....so I wouldn't sweat the small stuff and I would do a program that you can recover from.
Awesome, thanks. And thanks for reading and posting the long-assed version of this!
If I did do it that way, where would you put the conditioning?
Originally Posted by KSC
Thanks again--I'll start this plan on Monday.
If your conditioning is being done on an elliptical, then you can put it where ever you want. You could even do it on Weds/Sat, on your rest days.