Looking forward to deload. This looks nice and easy 
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So what’s next?
I’m trying to think about what I want to do. Currently, school is stressful and time-consuming, so I’m not sure what I will be able to recover from. I will give it more thought, but I still have a few days since my last deload workout is on Wednesday.
What I’m thinking right now is 5’s pro + 5x5 @ FSL again for the leader for press and bench press. For squat, I will probably do higher reps. For sumo deadlift, I will keep progressing 1x5 based on how my back is feeling.
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28 March 2018
Bench Press: 135x5, 185x3, 205x1, 225x1
Back Extensions: 1x50
Chin-Ups: 3x8
Exercise Bike: 20 minutes
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I know @losthog is chomping at the bit (specifically, a bit of steak 
) , so here is what I’m thinking about for next cycle:
Sunday
Press: 5’s PRO + 5x5 @ FSL
Squat: 1x20-50
Weighted Chin-Ups: to heavy 3 + back-off sets
Hanging Leg Raise: 50 reps
band pull-aparts
Tuesday
Dips: 50-100 reps
Back Extension: 50-100 reps
Chest-Supported Row: to heavy 5 + back-off sets
Barbell Curl: 100 reps
band pull-aparts
Thursday
Bench Press: 5’s PRO + 5x5 @ FSL
Sumo Deadlift: 5’s PRO
Chin-Ups: 50 reps
Hanging Leg Raise: 50 reps
band pull-aparts
On Monday and Friday, I will do exercise bike for 20-30 minutes.
I will also do a mobility program called Mobility McGee that I both crafted and named. Here it is:
Every Day
Agile 8
Band Shoulder Dislocations 3x10
Sitting in squat position 1 minute
1+ times per week
Yoga for weightlifters (30 minutes)
###########################
Any advice is welcome, such as “Muskrat, you’re a fucking fool” or “This program looks reasonable” or “Too much volume, sonny boy.”
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Also, here is an excellent fight scene. Fast forward to 1:20 to skip to the action.
Not bad…more squat
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Haha the only thing keeping me from adding more squat is caution. I’ve planned this program so that I won’t have too much compression on my back on any one day. If it goes well, then I will add more squat in the future.
I think I’ve probably healed from whatever it was (knock on wood), but regardless, I’ve got years to lift weights. I want to make sure I can be physically active at 70 and not burn myself out in my 20s. Judging by the looks of your program, though, you’ll have oak trees for legs by the time you get done. A real-life Hungarian oak
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Very wise move… my legs are developing more and more. They are very solid…
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In for your log. When you’re designing your own programs, there’s always stuff that people could critique, but remember, you designed it for you, not us. I know I can’t do many dips without getting supraspinatus pain, but if I could, I would. See how you feel about the 50-100 back extensions. I love back extensions for rehabbing my disc injuries but I wonder if you’ll find that too taxing. Nothin to it but to do it and tweak it man. Keep em coming.
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Glad to have you man!
Yea, back extensions have been a great exercise for me. I usually do one set of 50 at the end of my workouts, and it always makes my back feel great.
Yoga for weightlifters? What’s that about?
It’s just a 30 minute yoga video I like to do. My mom recently started doing it as well, and she agrees that it is really good.
It is essentially geared towards mobility issues that weightlifters commonly have. I’ll link it below if you would like to try it out sometime. I’m sure you have much better mobility than I do, but there’s always room to improve 
Edit: need to thank activitiesguy for the recommendation to do yoga. His positive experiences with yoga made me want to try it out
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Thank you!! I enjoy hot yoga which I find very helpful for mobility, have you ever tried it?
Oh, and my mobility sucks, I am not young like you,
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Haha. No I haven’t tried hot yoga. I’ll have to give it a go sometime.
I have the best results from a small mobility routine (like Agile 8 and yoga for weightlifters) that I can do frequently. For example, I can do Agile 8 or yoga while my coffee is brewing and cooling / protein pancakes are cooking in the morning. Hopefully these things can help you since you’re probably quite busy with your job.
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29 March 2018
Squat: 115x30, 135x10
Back Extension: 50 reps
Hanging Leg Raise: 25 reps
Dips: 25 reps
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Looks like a solid program you’ve come up with little rodent 
Would love to try and tweak it, but then it would be something else.
I did dips last autumn two days before bench day, and I found myself a bit fatigued by the dips. But then again I suck at dips. By this I mean if you find your bench heavy or stalling the dips could be the reason.
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Yea I was actually worried about the same thing. I was actually fine for building the monolith when I was doing around 100-150 dips before a 5x5 bench day, but I will have to monitor how I am feeling.
Thanks for the suggestion Mort. Feel free to say anything else you are thinking. Don’t worry about changing my program. I asked for suggestions, and you are just contributing your knowledge.
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My misses does hot Pilates which I say is Pilates for sexy people. … I have not been invited to this class!
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1 April 2018
Press: 100x5, 115x5, 130x5, 100x5x5
Chin-Ups: Bx5, 25x3, 45x3, 55x3, 65x3, 50x5, 25x7, Bx10
Squat: 135x20
Hanging Leg Raise: 50 reps
Band Pull-Aparts: 100 reps
Exercise Bike: 10 minutes HIIT
Edit: forgot to add Agile 8 + 10 jumps before workout
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