I am curious how often everyone does a lift/bodypart.
Do you do anything other than lift.
51 years old. I work an 8-day split:
Day 1: Chest, ‘Push’ Shoulders, Rear Delts, Triceps, Calves
2: HIIT; Legs
3. Lats, ‘Pull’ Shoulders, Biceps, Forearms
4: Long run
5: Chest, ‘Push’ Shoulders, Rear Delts, Triceps, Calves
6: HIIT+20 min jog
7. Lats, ‘Pull’ Shoulders, Biceps, Forearms
8: Long run
(Day 1 again)
I also go for a 30-45 min walk most days.
tl;dr–I work each upper-body part once every 4 days (except rear delts, which are worked every other day), and legs once every 8.
51 years old
Sun - Chest, oly lifts
Mon - Squats/Back
Tues - Shoulders
Wed - Deads
Thurs - off
Fri - Chest/Shoulders
Sat - Legs
A modified version of Bill Starr’s 5x5 advanced program. Made excellent gains. Will be changing up to 531 next month.
- Have done just about every program out there. Just got off one year at a hardcore PL place run by world class guy. Conditioning improved thanks to sled pulls and tire flips, but negligible strength gains. Starting up 5x5.
Here’s my plan, rarely followed exactly due to life
1 Clean and Press(3x3), Front Squat(3x3), Pendlay row(5x3-5), triceps
2 Snatch(1x5), Clean and Jerk(1x5), some sort of pull exercise, biceps
3 Clean and Push Press(3x3), Squat(3x3), Pullups(5-10x5-10), triceps
4 Snatch, Clean and Jerk, pull, biceps (as above)
Done 2-on, 1-off
Rinse and repeat. May work up to max on anything depending on my druthers for the day.
51
Typical week is:
Monday - 531
Tuesday - 1 hour Hockey
Wednesday - 1 hour Skating lessons, 1 hour hockey
Thursday - 531
Friday - Sunday - Anywhere from 5 to 8 hours of refereeing or playing hockey for the weekend.
57 years old
Monday: Pilates
Tuesday: Squat/DL + arms and shoulders + mobility stuff
Wednesday: Yoga
Friday: as Tuesday
Saturday or Sunday: Any of above
Throw in a rest day now and then when work requires skipping traning.
DL and Squat are no longer heavy as I have a metal hip.
TQB
54 Years
Monday Deadlift and accessories
Tuesday Bench and accessories
Wed recovery
Thursday Squat and accessories
Friday Overhead Press and accessories
Sat/Sun recovery
age 50
Sunday - Press, DL, Bench, Squat - to a top single then 90% at 3x2
Wednesday or Thursday - same exercises but 3x5 @ 90% of the 3x2 weight.
That is all. Been doing it for about a month and a half now. Have added about 35 lbs to the legs and 20lbs to upper body. I am an early intermediate lifter.
[quote]Oldman Powers wrote:
54 Years
Monday Deadlift and accessories
Tuesday Bench and accessories
Wed recovery
Thursday Squat and accessories
Friday Overhead Press and accessories
Sat/Sun recovery[/quote]
Hi Oldman, i am curious, is your iron defeciency a blood thing or a humor 1?
Why not more pulling?
Thanks.