Preparing for Middle Age

Training Training Logs
66

Cycle 1/Week 3/Workout B.

Thursday 02.07.2020.

After general warm up.

Press:
5x20kg.
5x22.5kg.
3x25kg.
6x27.5kg.

Incline DB Row: 3x10 x 12.5kg per arm.

Back raises: 3x10.

Fluff & Pump tri-set:

  • Rear delt raises: 2x10
  • Hammer Curls: 2x10
  • One arm Tricep ext: 2x10
67

Template for Cycle 2.

Workout A:
Bench: 5/3/1
Chin ups: 3x5
Goblet Squat: 3x10
DB RDL: 3x10
Rear delts.

Workout B:
Press: 5/3/1
Incline DB Row: 3x10
DB Reverse Lunges: 3x5 per leg.
Back raises: 3x10
Rear delts.

Training weights for Cycle 2:

Bench: TM = 52.5kg.
Week 1: 35 x 5, 40 x 5, 45 x 5+ (Goal = 6 reps).
Week 2: 37.5 x 3, 42.5 x 3, 47.5 x 3+ (Goal = 6 reps).
Week 3: 40 x 5, 45 x 3, 50 x 1+ (Goal = 5 reps).
Warm ups: 20 x 5, 27.5 x 5, 32.5 x 3

Press: TM = 32.5kg.
Week 1: 20 x 5, 25 x 5, 27.5 x 5+ (Goal = 7 reps).
Week 2: 22.5 x 3, 25 x 3, 30 x 3+ (Goal = 5 reps).
Week 3: 25 x 5, 27.5 x 3, 30 x 1+ (Goal = 6 reps).

68

Cycle 2/Week 1/Workout A.

Wednesday 08.07.2020.

After general warm up.

Bench:
5x20kg.
5x27.5kg.
3x32.5kg.
5x35kg.
5x40kg (pain in right shoulder).
1x45kg (Still pain in right shoulder).

Stopped the workout short because of pain in the right shoulder on the last two sets. First the lower back, and now my right shoulder. I need to re-think my training, so I donā€™t hurt myself. Perhaps I need a block with a focus on light weights.

69

Possible program.

Workout A:
Squat: 5x5, 3x5, 5/5/5+
CG Bench: 5x5, 3x5, 5/5/5+
DB Row: 3x10
Back raises: 3x10-15

Workout B:
Semi-sumo DL: 5x5, 3x5, 5/5/5+
Press: 5x5, 3x5, 5/5/5+
Chin ups: 3x5-10
Ab work: 3x10-15

Periodization:
Week 1: 5x5 x 65%
Week 2: 3x5 x 75%
Week 3: 65% x 5, 75% x 5, 85% x 5+

Training weights Cycle 1:

Squat:
Cycle 1: TM = 50kg.
Week 1: 5x5 x 32.5kg .
Week 2: 3x5 x 37.5kg.
Week 3: 32.5kg x 5, 37.5kg x 5, 42.5kg x 5+

CG Bench:
Cycle 1: TM = 50kg.
Week 1: 5x5 x 32.5kg.
Week 2: 3x5 x 37.5kg.
Week 3: 32.5kg x 5, 37.5kg x 5, 42.5kg x 5+

Semi-sumo DL:
Cycle 1: TM = 75kg
Week 1: 5x5 x 50kg.
Week 2: 3x5 x 55kg.
Week 3: 50kg x 5, 55kg x 5, 62.5kg x 5+

Press:
Cycle 1: TM = 30kg.
Week 1: 5x5 x 20kg.
Week 2: 3x5 x 22.5kg
Week 3: 20kg x 5, 22.5kg x 5, 25kg x 5+