Reply
Results 1 to 9 of 9
  1. #1
    Registered User jackleon's Avatar
    Join Date: Aug 2015
    Age: 45
    Posts: 5
    Rep Power: 0
    jackleon will become famous soon enough. (+50) jackleon will become famous soon enough. (+50) jackleon will become famous soon enough. (+50) jackleon will become famous soon enough. (+50) jackleon will become famous soon enough. (+50) jackleon will become famous soon enough. (+50) jackleon will become famous soon enough. (+50) jackleon will become famous soon enough. (+50) jackleon will become famous soon enough. (+50) jackleon will become famous soon enough. (+50) jackleon will become famous soon enough. (+50)
    jackleon is offline

    Talking 45 year old semi-beginner

    Hi, I've been lifting seriously ( well consistently at least ) for about a year and a half the more I read the more confused I am about my program. I wanted to share my progress and get people's thoughts.

    For the first year I was pretty much doing a squat, bench, deadlift and pullup workout 3 times a week. That worked well and I felt I got stronger, my back was holding me back at the beginning but I think I've worked through that old injury now.

    So today, I'm 45, weigh 71kg and my lifts are approximately

    - Squat 1RM 90Kg
    - Bench 1RM 70kg
    - Deadlift 1RM 100kg
    ... not amazing but I am pretty proud of myself.

    I changed my program to a push, pull, leg a few months ago and have seen steady progress in weights and size - although my damn stubborn calves refuse to grow.

    Anyway, here's the workout.

    Day 1 - Push
    OH Push Press
    Bench Press
    Lateral Raises
    Dips
    Arnold Press
    Tricep Cable Extensions

    Day 2 - Pull
    Deadlifts
    Pullups
    Stiff leg deadlifts
    Close Grip Seated Rows
    Bicep curls
    Back extensions

    Day 3 - Legs
    Squat
    Seated Calf Raises
    Front Squat
    Donkey Calf Raises
    Split Squat
    Standing Calf Raises

    I have been doing 3 sets of 8 rep and was making steady progress for around 3 months when I started struggling and had actually put on a little too much weight.

    I am now cutting by reducing calories a little and hitting the same working using 4 sets of 5 reps instead.

    What do you reckon? Sane or am I wasting my time. My goals are to stay fairly lean and put on a little more muscle over time. I would really like to get to the magic double bodyweight squat someday.

    Thanks for reading
    Reply With Quote

  2. #2
    Registered User beowulf359's Avatar
    Join Date: Aug 2019
    Age: 50
    Posts: 183
    Rep Power: 423
    beowulf359 has a spectacular aura about. (+250) beowulf359 has a spectacular aura about. (+250) beowulf359 has a spectacular aura about. (+250) beowulf359 has a spectacular aura about. (+250) beowulf359 has a spectacular aura about. (+250) beowulf359 has a spectacular aura about. (+250) beowulf359 has a spectacular aura about. (+250) beowulf359 has a spectacular aura about. (+250) beowulf359 has a spectacular aura about. (+250) beowulf359 has a spectacular aura about. (+250) beowulf359 has a spectacular aura about. (+250)
    beowulf359 is offline
    I’m guessing you are following a program you created? You would be better off following an established one that balances volume and adheres to the principal of progressive overload. There are plenty in the stickies on this forum.
    Reply With Quote

  3. #3
    Weak and foolish OldFartTom's Avatar
    Join Date: Jun 2017
    Posts: 5,372
    Rep Power: 39236
    OldFartTom has much to be proud of. One of the best! (+20000) OldFartTom has much to be proud of. One of the best! (+20000) OldFartTom has much to be proud of. One of the best! (+20000) OldFartTom has much to be proud of. One of the best! (+20000) OldFartTom has much to be proud of. One of the best! (+20000) OldFartTom has much to be proud of. One of the best! (+20000) OldFartTom has much to be proud of. One of the best! (+20000) OldFartTom has much to be proud of. One of the best! (+20000) OldFartTom has much to be proud of. One of the best! (+20000) OldFartTom has much to be proud of. One of the best! (+20000) OldFartTom has much to be proud of. One of the best! (+20000)
    OldFartTom is offline
    If you do PPL and 3 workouts a week, you are only working the muscles once a week. If you really blast them that can work but a standard 3*8 is unlikely to allow you to progress further than where you are now.

    You could go for 3*week fullbody and hit muscle groups twice a week, as you advance the workouts could get long but as an initial option it may work for you

    If you can go 4 times a week an (ULUL) upper lower upper lower that's a great option

    In the future (not now!) PPLPPLRest assuming you have lots of spare time is one for when you really adapted to lots of work

    Pick an option but try it as part of an established program to help you learn how to balance/juggle the workload and progression in the new scheme
    Faith in Jesus first and faith in squats second.
    Then other details will start to slot themselves into place.
    Bodyweight 73kg (20/09/2020)
    Reply With Quote

  4. #4
    Time is Muscle ECGordyn's Avatar
    Join Date: Sep 2016
    Location: Chiang Mai, Thailand
    Posts: 1,877
    Rep Power: 12620
    ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000)
    ECGordyn is online now
    Originally Posted by OldFartTom View Post
    You could go for 3*week fullbody and hit muscle groups twice a week, as you advance the workouts could get long but as an initial option it may work for you

    If you can go 4 times a week an (ULUL) upper lower upper lower that's a great option
    Upper-Lower 4 days or Fullbody 3 days a week would be your best bets for now. Many success stories with Fierce 5, which has both templates.
    Currently running Calgary programming again: https://igoodies.000webhostapp.com/?viagra=showthread.php?t=175647011&p=1618375061&viewfull=1#post1618375061
    Reply With Quote

  5. #5
    Registered User jackleon's Avatar
    Join Date: Aug 2015
    Age: 45
    Posts: 5
    Rep Power: 0
    jackleon will become famous soon enough. (+50) jackleon will become famous soon enough. (+50) jackleon will become famous soon enough. (+50) jackleon will become famous soon enough. (+50) jackleon will become famous soon enough. (+50) jackleon will become famous soon enough. (+50) jackleon will become famous soon enough. (+50) jackleon will become famous soon enough. (+50) jackleon will become famous soon enough. (+50) jackleon will become famous soon enough. (+50) jackleon will become famous soon enough. (+50)
    jackleon is offline
    Originally Posted by beowulf359 View Post
    I’m guessing you are following a program you created? You would be better off following an established one that balances volume and adheres to the principal of progressive overload. There are plenty in the stickies on this forum.
    Yep, you got me, I'm one of those that over thinks things !! You're right, I'm going to do some more reading and find a predefined program
    Reply With Quote

  6. #6
    Registered User jackleon's Avatar
    Join Date: Aug 2015
    Age: 45
    Posts: 5
    Rep Power: 0
    jackleon will become famous soon enough. (+50) jackleon will become famous soon enough. (+50) jackleon will become famous soon enough. (+50) jackleon will become famous soon enough. (+50) jackleon will become famous soon enough. (+50) jackleon will become famous soon enough. (+50) jackleon will become famous soon enough. (+50) jackleon will become famous soon enough. (+50) jackleon will become famous soon enough. (+50) jackleon will become famous soon enough. (+50) jackleon will become famous soon enough. (+50)
    jackleon is offline
    Originally Posted by OldFartTom View Post
    If you do PPL and 3 workouts a week, you are only working the muscles once a week. If you really blast them that can work but a standard 3*8 is unlikely to allow you to progress further than where you are now.

    You could go for 3*week fullbody and hit muscle groups twice a week, as you advance the workouts could get long but as an initial option it may work for you

    If you can go 4 times a week an (ULUL) upper lower upper lower that's a great option

    In the future (not now!) PPLPPLRest assuming you have lots of spare time is one for when you really adapted to lots of work

    Pick an option but try it as part of an established program to help you learn how to balance/juggle the workload and progression in the new scheme

    Thanks man, I will look at arranging my exercises into ULUL.

    You mentioned that 3*8 isn't optimal, could you point me to some reading I can do please to learn more?

    Appreciate the advice.
    Reply With Quote

  7. #7
    Registered User jackleon's Avatar
    Join Date: Aug 2015
    Age: 45
    Posts: 5
    Rep Power: 0
    jackleon will become famous soon enough. (+50) jackleon will become famous soon enough. (+50) jackleon will become famous soon enough. (+50) jackleon will become famous soon enough. (+50) jackleon will become famous soon enough. (+50) jackleon will become famous soon enough. (+50) jackleon will become famous soon enough. (+50) jackleon will become famous soon enough. (+50) jackleon will become famous soon enough. (+50) jackleon will become famous soon enough. (+50) jackleon will become famous soon enough. (+50)
    jackleon is offline
    Originally Posted by ECGordyn View Post
    Upper-Lower 4 days or Fullbody 3 days a week would be your best bets for now. Many success stories with Fierce 5, which has both templates.
    Thanks for the tip man, will look into the Fierce 5.
    Reply With Quote

  8. #8
    Registered User jackleon's Avatar
    Join Date: Aug 2015
    Age: 45
    Posts: 5
    Rep Power: 0
    jackleon will become famous soon enough. (+50) jackleon will become famous soon enough. (+50) jackleon will become famous soon enough. (+50) jackleon will become famous soon enough. (+50) jackleon will become famous soon enough. (+50) jackleon will become famous soon enough. (+50) jackleon will become famous soon enough. (+50) jackleon will become famous soon enough. (+50) jackleon will become famous soon enough. (+50) jackleon will become famous soon enough. (+50) jackleon will become famous soon enough. (+50)
    jackleon is offline
    Thanks for the tips guys, got me some reading to do so I can decide what to do next.

    I should take some before after shot soon and share in a few months.
    Reply With Quote

  9. #9
    Weak and foolish OldFartTom's Avatar
    Join Date: Jun 2017
    Posts: 5,372
    Rep Power: 39236
    OldFartTom has much to be proud of. One of the best! (+20000) OldFartTom has much to be proud of. One of the best! (+20000) OldFartTom has much to be proud of. One of the best! (+20000) OldFartTom has much to be proud of. One of the best! (+20000) OldFartTom has much to be proud of. One of the best! (+20000) OldFartTom has much to be proud of. One of the best! (+20000) OldFartTom has much to be proud of. One of the best! (+20000) OldFartTom has much to be proud of. One of the best! (+20000) OldFartTom has much to be proud of. One of the best! (+20000) OldFartTom has much to be proud of. One of the best! (+20000) OldFartTom has much to be proud of. One of the best! (+20000)
    OldFartTom is offline
    Maybe you could start by reading Fierce5 variation - UL for intermediates

    https://igoodies.000webhostapp.com/?viagra=showt...post1266761131

    Enjoy...
    Faith in Jesus first and faith in squats second.
    Then other details will start to slot themselves into place.
    Bodyweight 73kg (20/09/2020)
    Reply With Quote

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts