Gray Pubes Routine

Training 5/3/1
1

At 55, I am starting to feel banged up and injured all the time. I have mostly done full body but decided after a honest assessment and ego adjustment to try and set up a Gray Pubes routine. I can not do dips because they kill my shoulders and I added chins on Monday because I need extra work in pulling. I plan on running the following program for the next seven months (5 cycles). Do you see anything I should tweak?

Week 1
Monday
Squat â?? 5/3/1
Deadlift â?? Deload
Straight Leg Deadlift â?? 3x10
Chin-ups â?? 5x10

Thursday
Bench Press â?? 5/3/1
Press â?? Deload
Dumbbell Rows â?? 5x10
Pushdowns/Barbell Curls â?? 3x10

Week 2
Monday
Squat â?? Deload
Deadlift â?? 5/3/1
Straight Leg Deadlift â?? 3x10
Chin-ups â?? 5x10

Thursday
Press â?? 5/3/1
Bench Press â?? Deload
Dumbbell Rows â?? 5x10
Pushdowns/Barbell Curls â?? 3x10

2

Looks good to me, out of curiosity, what are you doing for your 2 conditioning days?

3

This is fine. Remember that this is a 6 week block and there are numerous variations. This is merely a 6 week snapshot of your training year.

4

[quote]bartmann wrote:
Looks good to me, out of curiosity, what are you doing for your 2 conditioning days? [/quote]

I was doing Prowler runs but changing to prowler walks on lifting days.

I have an Airdyne ordered that I will start using that on conditioning days.

I am having to work real hard to keep my ego in check so I will have to evaluate as I go. I do not consider 55 old but my body is going through some changes that I have to adjust for.

5

[quote]Jim Wendler wrote:
This is fine. Remember that this is a 6 week block and there are numerous variations. This is merely a 6 week snapshot of your training year. [/quote]

Thanks Jim