Strong enough, incremental retirement and maintenance mode

[Mark E. Hurling]

I feel like a broken record on this subject, but 5-3-1 is a great routine for us older folk. Like you, I try to balance my other MA interests with lifting (mega-hiking and climbing in your own case) and have found that the twice a week routine works quite well for me. Also like you, I like having the opportunity to feel strength on the mat. A 5-3-1 routine done twice a week has you lifting in 6 rather than 4 week cycles with 2 heavy weeks coming at you in 2 of those 6 weeks. So every 4 weeks you go heavy. Unlike you, I am trying to be a competitive and excel in my other MA interest.

As for more information, just be patient a while longer. Andy Baker et. al. are working on a book for us Senior SSr'smand our programming. In the interim, I'd go with 5-3-1 twice a week.

[sbhikes]

What do you mean by twice a week? I was thinking that if I squatted once a week, lighter one week, heavier the next, that would be enough of that. I was doing squats 2x a week before.

[Culican]

Day 1 Squat, Bench (plus assistance exercises if you wish)

Day 2 Deadlift, Press (plus assistance exercises if you wish)

Week 1, top set of 5's, Week 2, top set of 3's, Week 3, top set of singles.

[Mark E. Hurling]

What do you mean by twice a week? I was thinking that if I squatted once a week, lighter one week, heavier the next, that would be enough of that. I was doing squats 2x a week before.

Week 1

Day 1 Bench Press (plus assistance)

Day 2 Squat (plus assistance)

Week 2

Day 1 OHP (plus assistance)

Day 2 Deadlift (plus assistance)

[sbhikes]

Week 1

Day 1 Bench Press (plus assistance)

Day 2 Squat (plus assistance)

Week 2

Day 1 OHP (plus assistance)

Day 2 Deadlift (plus assistance)

You squat every other week? I don't think that would be quite enough for me. Especially since I can't really do any of the other things anymore.

[Mark E. Hurling]

I do, and it works well for me.

[crookedfinger]

I feel like a broken record on this subject, but 5-3-1 is a great routine for us older folk. Like you, I try to balance my other MA interests with lifting (mega-hiking and climbing in your own case) and have found that the twice a week routine works quite well for me. Also like you, I like having the opportunity to feel strength on the mat. A 5-3-1 routine done twice a week has you lifting in 6 rather than 4 week cycles with 2 heavy weeks coming at you in 2 of those 6 weeks. So every 4 weeks you go heavy. Unlike you, I am trying to be a competitive and excel in my other MA interest.

As for more information, just be patient a while longer. Andy Baker et. al. are working on a book for us Senior SSr'smand our programming. In the interim, I'd go with 5-3-1 twice a week.

At 40 soon-to-be 41, I am a relative young one and have been running 531 for 21 cycles (84 weeks). I run it with more volume on my press and squats -- twice a week, sets across vs. AMRAP and No deload, just repeat week 1 in the cycle my 4th week and have found it to be a great long term programming choice.

It is very easy to tweak based on what your lifts are doing and I have found that stalls can usually be addressed via volume. I am a big fan.

That said, I am a boring guy. I like to know what I am doing every day in the gym, don't like to change programming and am ok with only adding 60 pounds per year to my lifts. It has gotten me to an over 500 pound dead lift and over 400 pound squat. So I will just keep running it as long as I can.

[Marlin]

At 40 soon-to-be 41, I am a relative young one and have been running 531 for 21 cycles (84 weeks). I run it with more volume on my press and squats -- twice a week, sets across vs. AMRAP and No deload, just repeat week 1 in the cycle my 4th week and have found it to be a great long term programming choice.

It is very easy to tweak based on what your lifts are doing and I have found that stalls can usually be addressed via volume. I am a big fan.

That said, I am a boring guy. I like to know what I am doing every day in the gym, don't like to change programming and am ok with only adding 60 pounds per year to my lifts. It has gotten me to an over 500 pound dead lift and over 400 pound squat. So I will just keep running it as long as I can.

In your early 40's you can do this. In your late 50's and on, it's a different world. Get as strong as you can, at some point you will be pushing hard just to hang onto your old PR's.

[crookedfinger]

In your early 40's you can do this. In your late 50's and on, it's a different world. Get as strong as you can, at some point you will be pushing hard just to hang onto your old PR's.

Yes, this is my understanding. My intention is to increase my lifts as long as I can. I recognized that the time for strength increases are limited at my age and I need to get as strong as possible before the impending cliff arrives. I have time to accept slow and steady progress while staving off injury, but not enough time to be foolhardy and stupid with my programming.

[lanky]

Day 1 Squat, Bench (plus assistance exercises if you wish)

Day 2 Deadlift, Press (plus assistance exercises if you wish)

Week 1, top set of 5's, Week 2, top set of 3's, Week 3, top set of singles.

This is pretty much Matt (Janae) Kroc's deadlift program which is 5-3-1 without the amrap.