Captain Kirk's Intermediate Training Log -2016

[Farback]

After 18 months DTFP I've gotten all I can out of the basic model, and I'm moving on to the second of the two recommended old fart intermediate programs, the back-off model.

I'll be 60 in a month, 5'8", 200 pounds. Working on hitting 180.

Doing A and B workouts, two lift days per week.
A is OHP, BENCH, SQUATS
B is DEADLIFT, SQUAT and an alternating aux. exercise, either rear Lat pull downs or OH tricep extensions on the cable machine.

First workout below:

[Farback]

Intermediate Workout A
Week 1

OHP
45/5
45/5
70/5
85/2
95/1
105/1
115/3
90/5
90/5

Bench
45/5
45/5
100/5
120/2
135/1
150/1
165/3
140/5
140/5

Squat
45/5
45/5
125/5
145/2
165/1
185/1
205/3
180/5
180/5

[Farback]

Intermediate workout B
Week 1

Squat
45/5
45/5
125/5
145/2
165/1
185/1
205/3
180/5
180/5

Deadlift
45/5
45/5
150/5
175/2
200/1
225/1
245/3
200/5
200/5

Rear Lat pull downs
160/5/3

Jebus, Batman. I won't be doing these workouts more than twice a week.

[Farback]

Intermediate Workout A
Week 2

OHP
45/5
45/5
70/5
85/2
95/1
105/1
115/4
90/5
90/5

Bench
45/5
45/5
100/5
120/2
135/1
150/1
165/4
140/5
140/5

Squat
45/5
45/5
125/5
145/2
165/1
185/1
205/4
180/5
180/5

[BrooklynJerry]

Nice going, the program seems like a good one .

[Farback]

Thanks Jerry. I'm liking it a lot. Only three workouts in, but I think it's working for me. Had DOMS big time after the first long squat session, but that's disappeared. It takes 60 to 90 minutes with recovery times at the top of the sets, but it's twice a week (or 3 days between) so I have the time. After spinning my wheels for several months it's good to be back on a program.

[BrooklynJerry]

I am trying a program something similar to yours. Something like what is on page 233 of the PP3 book. Using what I can with presses as I had a bum shoulder since last summer. It finally stopped hurting but the left side is weak. I think doing the rep build up from 3 to 5 is the way to go, and the BO sets will help get the weight up for the next WO. I tried the sqt DL on alternating weeks but the DOMS was crippling. So far this progam hasn't caused that.

[Farback]

Intermediate workout B
Week 2

Squat
45/5
45/5
125/5
145/2
165/1
185/1
205/4
180/5
180/5

Deadlift
45/5
45/5
150/5
175/2
200/1
225/1
245/4
200/5
200/5

OH tricep extension, cable machine
77.5/5/3

[Farback]

Don't workout today she says, you've been sick for three days she says. I hate it when she's right. Work set on first exercise just wasn't going up as scheduled. Putting this off till tomorrow.

Intermediate Workout A
Week 3

OHP
45/5
45/5
70/5
85/2
95/1
105/1
115/2. 2? WTF?

[Músculo-Tonto]

After 18 months DTFP I've gotten all I can out of the basic model

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and I'm moving on to the second of the two recommended old fart intermediate programs, the back-off model.