Reply With QuoteRefresh us on what the C program is. My book is in the car.
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Later Stages Novice Tweaking
54 yr old - 5.10 - 205 - 11 weeks in'ish
Squat 265 (+5)
Deadlift 260 (+5)
Bench 170 (+2.5)
Standing Press 110 (+2.5)
Bent Over Rows 95 (+5) just started
I recently dropped Power Cleans because age and didn't think I was doing them right
I'm thinking about this slight twist of the Novice C program - Sun - Tue - Thur
A
Squat
Bench
Dead
B
Squat
Standing Press
Bent over Rows
Back Extensions
Chins
The thought is I probably could have been more aggressive early with deadlifts - I still have some room since I'm squatting more than I deadlift. In a sense, the B day would operate as a bit of a light day.
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Refresh us on what the C program is. My book is in the car.
Member
Your B day as listed is the light day for your back. You can do a light squat at 80% on B day and then have a C day so you are squatting twice heavy per week and once light. That would give you better recovery on your squat. Then you can also taper your additional squat sets down to 85% after the 1st. Don't quote me on that exact #. Memory serves. I thought the workout was more like a 6 workouts program and not A B C but add a DEF because the back portion is still running on a 2 day schedule while the squat is on a 3 day.
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Program 1C: Novice
A
Squat
Bench
Dead or Power Cleans
B
Squat
Standing Press
Back Extensions
Chins
I basically stopped switching the power cleans with the deadlifts (by dropping the power cleans ) and added the bent over rows to B
A
Squat
Bench
Dead
B
Squat
Standing Press
Bent over Rows
Back Extensions
Chins
I'm going to keep this until the squat stalls - then move to a light squat day sequence.
Once the deadlift stalls - then I'm thinking the Program 1D.
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Well, the Weds light Squat day is the 1st recovery giveback and then you can drop some weight on sets 2 & 3. The book tells the exact amount but I think 85% was the lowest.
Sooner or later I would think the chins would mess with the rows. I row on days I don't dead and chin on days I dead to avoid upper and lower back strain.
Good luck with the progress.
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