14 Day Cycle

Bigger Stronger Leaner Competitive Bodybuilding
1

Just wanted to drop a line and say hello to all the other lifters who laugh in the face of aging. I just turned 52 in July so I can honestly say I belong here. It’s nice to read what other people in my age group are doing in regards to training without all the young bucks giving their years of worldly advice. I thought I’d share a cycle that I have been doing on and off for awhile and have made decent gains in both strength and size. It’s basically a powerlifting routine using compound movements. Take it for what it’s worth.
week 1
Sat. benchpress:5x5,4,3,2,1
barbell rows: 5x3
overhead press: 5x5,4,3,2,1

Mon. Squats: 5x5,4,3,2,1 then 5x3
chins: 5x5,4,3,2,1

Wed. benchpress: 5x5,4,3,2,1
barbell rows: 5x5,4,3,2,1
overhead press: 5x3

           week 2

Sat. squats: 5x5,4,3,2,1
rdl’s: 5x3
chins: 5x5,4,3,2,1

Mon. benchpress: 5x5,4,3,2,1 then 5x3
dips:5x3

Wed. squats: 5x5,4,3,2,1
rdl’s: 5x5,4,3,2,1
chins: 5x3
On my off days I’ll do some ab work along with kettlebell or sandbag work,depending on how I feel. I use a dip belt to add weight on chins and dips. I feel this routine gives me plenty of rest and time to recover. That’s it, hope some of you out there decide to give it a try and let me know what you think.

2

I like it. I’m currently doing the hypertrophy one routing from the Cosgrove book, but I only have 8 workouts left.

I like that you don’t include any isolation movements, and limit the shoulder work somewhat.

Is it because you feel the other movements cover the shoulders, or do you (like me) have an old injury to baby?

3

Yeah, I do have a lot of shoulder problems, but a trip to my chiropractor helps for awhile. I think the over head presses take care of shoulder work for me, so I avoid any isolation work. I stay on this routine for 6 to 8 weeks, since on the 5-1 rep sets I end up with the last 2 sets around 90-95% of my 1rm, so I’m afraid any longer than that and I would start to overtrain. It’s nice to see somebody liked it and wants to give it a try. good luck and let me know how it work’s for you