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Thread: Bergstrom -51. Man training for health&strength

  1. #541
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    Sep 2013
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    • starting strength seminar february 2025
    • starting strength seminar april 2025
    • starting strength seminar april 2025
    Wednesday
    22//1-25
    Bench
    69kgx5,4x4
    Press
    33x5x3

  2. #542
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    Jun 2020
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    Quote Originally Posted by 57bergstrm View Post
    Tuesday
    21/1-25
    DL
    110kgx1
    Not recovered from squat Sunday, hamstring stiff, I need at least three days. That’s my new old man’s rule, 3-4 days recovery from DL and squat. Don’t want to twitch a muscle fiber. It has happened, so I must respect my body’s signs.
    That's the balance to strive for...long enough rest between lift days to recover.

    I copied this from a post somewhere talking about older (40+) men and recovery ...the guy said "the plan is 2 days a week (2 lifts each - bench+squat, press+dead), with a volume week, then an intensity week. The second day could be press or close grip bench." This was morphed from some kinda Baker barbell plan if I remember correctly.

    Like you said though spread the days between lifts out enough.

    You will figure it out you always do.
    Last edited by Fred J; 01-23-2025 at 10:53 AM.

  3. #543
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    Quote Originally Posted by Fred J View Post
    That's the balance to strive for...long enough rest between lift days to recover.

    I copied this from a post somewhere talking about older (40+) men and recovery ...the guy said "the plan is 2 days a week (2 lifts each - bench+squat, press+dead), with a volume week, then an intensity week. The second day could be press or close grip bench." This was morphed from some kinda Baker barbell plan if I remember correctly.

    Like you said though spread the days between lifts out enough.

    You will figure it out you always do.
    Yes Fred that’s my modified program, I do that summer time during vinter I make it a 4day program with 2 bench/press days to get a bit of volume.

  4. #544
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    And my plan is also chins on DL day and perhaps squat day too.
    I may try this intensity/volume split

  5. #545
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    Quote Originally Posted by 57bergstrm View Post
    I may try this intensity/volume split
    I hope it works for you. I went through a bit of a touchy hamstring last year and that's nothing you want.

  6. #546
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    Quote Originally Posted by Fred J View Post
    I hope it works for you. I went through a bit of a touchy hamstring last year and that's nothing you want.
    Yes, I noticed that stiff hamstring can be a problem.
    Not so much ten years ago as now.

  7. #547
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    Quote Originally Posted by 57bergstrm View Post
    Not so much ten years ago as now.
    A lot of things worked better 10 years ago.

  8. #548
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    Saturday
    25/1-25
    Squat
    97,5kgx4,3
    75kgx5
    Not really in the heavy fives mood today.

  9. #549
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    Sep 2013
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    Sunday
    26/1-25
    CGBP
    65kgx4,5,5
    Press
    34x4x3

  10. #550
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    Sep 2013
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    starting strength coach development program
    Tuesday
    28/1-25
    DL
    117,5kgx4
    Chins w band
    8

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