I’m 39 years old, weigh 83kg, 5’10, live in Warwick, UK. I’ve been getting back into lifting regularly since my second daughter was born 8 months ago. Aiming to get back to my maxes from 10 years ago:
Bench 125kg
Squat 160kg
DL 200kg
I train a lot of BJJ (roll 5h a week) and been doing a version of Krypteia redux for last 5 months which seems to be working well for me.
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My program looks like this:
Monday
Squat 5 Pros
Superset rehab (currently external rotation 3 x 15/20 reps)
Circuit: Squat/Shoulder press/Pulls ups
Wednesday
Bench 5 Pros
Superset rehab
Circuit: Bench/One arm row/Lunge
Friday
Deadlift 5 Pros
Superset rehab
Circuit: Deadlift/Incline Press/Incline row
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Monday’s work out
Barbell Squat
Set 1 : 50x5
Set 2 : 60x5
Set 3 : 70x3
Set 4 : 85x5
Set 5 : 95x5
Set 6 : 107.5x5
Started with quite conservative TM for squats as I have hip impingements and degenerative wear in both hips. NHS wanted to operate as I couldn’t walk but I found a physio in August who has got me walking (and squatting again).
Dumbbell External Rotation
Set 1 : 6x30
Set 2 : 6x30
Set 3 : 6x30
On unilateral exercises I log 15 reps each side as 30.
Circuit:
Dumbbell Seated Shoulder Press
Set 1 : 52x8
Set 2 : 52x8
Set 3 : 52x8
Set 4 : 52x8
Set 5 : 52x10
Barbell Squat
Set 1 : 85x5
Set 2 : 85x5
Set 3 : 85x5
Set 4 : 85x5
Set 5 : 85x5
Dumbbell Incline Bench Row
Set 1 : 68x8
Set 2 : 68x8
Set 3 : 68x8
Set 4 : 68x8
Set 5 : 68x8
That’s 34kg dumbbells, one in each hand so 68kg total
Calf Press On Leg Press
Set 1 : 135x7
Set 2 : 100x12
Set 3 : 100x12
Set 4 : 100x12
Set 5 : 100x12
I’ve been throwing in calves into the circuit if the leg press if free as my calves are comically small.
Also did some assistance whilst waiting for my mate to finish his circuit:
Machine Single Leg Curl (Prone)
Set 1 : 16x16
Set 2 : 16x16
Set 3 : 16x16
Machine Hip Abduction
Set 1 : 77x12
Set 2 : 77x12
Set 3 : 77x12
Dumbbell Alternating Bicep Curl
Set 1 : 20x20
Set 2 : 20x12
Set 3 : 20x12
Machine Reverse Fly
Set 1 : 27x12
Machine Dip
Set 1 : 41x12
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Welcome to the forum. Plenty of dads and older guys around here all trying to be better everyday. so good to have another.
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Thanks bro. Trying to be better is the plan for sure.
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Wednesday’s work out: 15,954 kg lifted
Barbell Bench
Set 1 : 50x5
Set 2 : 55x5
Set 3 : 65x3
Set 4 : 82.5x5
Set 5 : 92.5x5
Set 6 : 105x5
Felt a bit beat up today, particularly legs. Also my left knee - I’m guessing it was not tapping to a heal hook yesterday - you’d think I would have learned to tap at my age! Anyway, pleased to hit 5 reps at 105 kg on a day not feeling strong - that’s a 122.5 kg predicted 1RM
Barbell Romanian Deadlift
Set 1 : 44x12
Set 2 : 44x12
Set 3 : 44x12
Circuit:
Dumbbell One-Arm Row
Set 1 : 40x18
Set 2 : 40x18
Set 3 : 40x18
Set 4 : 40x18
Set 5 : 40x24
Dumbbell Lunge
Set 1 : 48x12
Set 2 : 48x12
Set 3 : 48x12
Set 4 : 48x12
Set 5 : 48x12
Barbell Bench Press
Set 1 : 82.5x5
Set 2 : 82.5x5
Set 3 : 82.5x5
Set 4 : 82.5x5
Set 5 : 82.5x5
Unusually grip was starting to fail on rows so use straps for later sets. Lunges are a pig. I guess that’s why they are good for you.
Assistance:
Dumbbell External Rotation
Set 1 : 6x30
Set 2 : 6x24
Set 3 : 6x20
Dumbbell Alternating Bicep Curl
Set 1 : 28x12
Set 2 : 20x20
Set 3 : 20x12
Single leg Calf Press On Leg Press
Set 1 : 54x12
Set 2 : 27x20
Set 3 : 27x20
Shoulder rehab
Set 1 : 8x20
Set 2 : 8x20
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Following along, fellow UK poster not a million miles away from you in the West Mids
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Cool, thank you for the follow 
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Friday 1 Dec
Trap bar Deadlift
Set 1 : 68x5
Set 2 : 78x5
Set 3 : 93x3
Set 4 : 115.5x5
Set 5 : 130x5
Set 6 : 145x5
Dumbbell External Rotation
Set 1 : 6x24
Set 2 : 6x24
Then my wife called me coz the heating was leaking so rushed home. Managed to drain the system which stopped the leak and our plumber came round that evening to fix it which we were pleased about as was freezing in the UK.
At least I got the main lift done.
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Monday 4 Dec: 21,006 kg
Barbell Squat
Set 1 : 50x5
Set 2 : 60x5
Set 3 : 70x3
Set 4 : 75x5
Set 5 : 87.5x5
Set 6 : 100x5
Dumbbell External Rotation
Set 1 : 6x30
Set 2 : 6x30
Set 3 : 6x30
Circuit:
Dumbbell Seated Shoulder Press
Set 1 : 48x10
Set 2 : 48x10
Set 3 : 48x10
Set 4 : 48x10
Set 5 : 48x10
Dumbbell Incline Bench Row
Set 1 : 64x10
Set 2 : 64x10
Set 3 : 64x10
Set 4 : 64x10
Set 5 : 64x10
Barbell Squat
Set 1 : 85x8
Set 2 : 85x10
Set 3 : 85x10
Set 4 : 85x10
Set 5 : 85x10
Doing 10 reps on the squat was killer. Great for conditioning.
Calf Press On Leg Press
Set 1 : 100x12
Set 2 : 100x12
Set 3 : 100x12
Set 4 : 100x12
Set 5 : 100x12
Assistance:
Dumbbell Alternating Bicep Curl
Set 1 : 18x20
Set 2 : 18x10
Dumbbell Cuban Press Drops
Set 1 : 10x15
Set 2 : 10x15
Cable Rope Overhead Tricep Extension
Set 1 : 27x15
Set 2 : 27x12
Machine Hip Abduction
Set 1 : 85x5
Machine Leg Extension
Set 1 : 32x10
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Wednesday 6 Dec
Barbell Bench Press
Set 1 : 45x5
Set 2 : 60x5
Set 3 : 67.5x3
Set 4 : 72.5x5
Set 5 : 85x5
Set 6 : 95x5
Barbell Romanian Deadlift
Set 1 : 48x12
Set 2 : 48x12
Set 3 : 48x10
Dumbbell One-Arm Row
Set 1 : 38x20
Set 2 : 38x20
Set 3 : 38x20
Set 4 : 38x20
Set 5 : 38x20
Dumbbell Lunge
Set 1 : 48x12
Set 2 : 48x12
Set 3 : 48x12
Set 4 : 48x12
Set 5 : 48x12
Barbell Bench Press
Set 1 : 72.5x10
Set 2 : 72.5x10
Set 3 : 72.5x10
Set 4 : 72.5x10
Set 5 : 72.5x10
Calf Press On Leg Press
Set 1 : 100x12
Dumbbell External Rotation
Set 1 : 6x24
Friday 8 Dec
Hexbar Deadlift
Set 1 : 63x5
Set 2 : 80.5x5
Set 3 : 95.5x3
Set 4 : 103x5
Set 5 : 118x5
Set 6 : 135x5
Barbell Incline Bench Press
Set 1 : 65x10
Dumbbell Incline Bench Press
Set 1 : 64x10
Set 2 : 64x8
Set 3 : 56x10
Set 4 : 56x10
Lady stole the incline press so had to switch to dumbbells
Dumbbell Incline Bench Row
Set 1 : 64x10
Set 2 : 64x10
Set 3 : 64x10
Set 4 : 64x10
Set 5 : 64x10
Barbell Deadlift
Set 1 : 103x5
Set 2 : 103x5
Set 3 : 103x5
Set 4 : 103x5
Set 5 : 103x5
Monday 11 Dec
Barbell Squat
Set 1 : 50x5
Set 2 : 60x5
Set 3 : 70x3
Set 4 : 82.5x5
Set 5 : 92.5x5
Set 6 : 105x5
Dumbbell External Rotation
Set 1 : 6x30
Set 2 : 6x30
Set 3 : 6x30
Dumbbell Seated Shoulder Press
Set 1 : 44x12
Set 2 : 44x12
Set 3 : 44x10
Calf Press On Leg Press
Set 1 : 100x12
Set 2 : 100x12
Set 3 : 100x12
Chin-Up
Set 1 : 85x10
Set 2 : 85x10
Set 3 : 85x10
Barbell Squat
Set 1 : 82.5x10
Set 2 : 82.5x10
Set 3 : 82.5x10
Have got a cold so only 3 sets on the circuit
Wednesday 13 Dec
Dumbbell Bench Press
Set 1 : 40x5
Set 2 : 50x5
Set 3 : 60x3
warmed up with dumbbells whilst waiting for bench
Barbell Bench Press
Set 1 : 80x5
Set 2 : 90x5
Set 3 : 102.5x5
Barbell Romanian Deadlift
Set 1 : 52x12
Set 2 : 52x12
Set 3 : 52x12
Dumbbell One-Arm Row
Set 1 : 40x20
Set 2 : 34x20
Set 3 : 26x20
Calf Press On Leg Press
Set 1 : 100x12
Set 2 : 100x12
Set 3 : 100x12
Barbell Bench Press
Set 1 : 80x10
Set 2 : 80x10
Set 3 : 80x10
Still full of cold
Friday 15 December
Barbell Deadlift
Set 1 : 68x5
Set 2 : 80.5x5
Set 3 : 95.5x5
Set 4 : 110.5x5
Set 5 : 125.5x5
Set 6 : 143x5
Dumbbell External Rotation
Set 1 : 6x30
Set 2 : 6x30
Barbell Incline Bench Press
Set 1 : 65x10
Set 2 : 65x10
Set 3 : 65x10
Set 4 : 65x8
Set 5 : 60x8
Dumbbell Hammer Curl (Neutral Grip)
Set 1 : 28x12
Set 2 : 28x10
Set 3 : 24x10
Set 4 : 20x10
Set 5 : 20x10
Barbell Deadlift
Set 1 : 110.5x5
Set 2 : 110.5x5
Set 3 : 110.5x5
Set 4 : 110.5x5
Set 5 : 110.5x5
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Monday 18 December
Barbell Squat
Set 1 : 50x5
Set 2 : 60x5
Set 3 : 70x3
Set 4 : 87.5x5
Set 5 : 100x5
Set 6 : 110x5
Dumbbell External Rotation
Set 1 : 6x30
Set 2 : 6x30
Dumbbell Seated Shoulder Press
Set 1 : 48x10
Set 2 : 48x10
Set 3 : 48x10
Set 4 : 48x10
Set 5 : 48x10
Dumbbell Incline Bench Row
Set 1 : 68x8
Set 2 : 68x8
Set 3 : 68x8
Set 4 : 68x8
Set 5 : 68x8
Barbell Squat
Set 1 : 87.5x5
Set 2 : 87.5x5
Set 3 : 87.5x5
Set 4 : 87.5x5
Set 5 : 87.5x5
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Wednesday 20 Dec
Barbell Bench Press
Set 1 : 45x5
Set 2 : 60x5
Set 3 : 70x3
Set 4 : 85x5
Set 5 : 95x5
Set 6 : 107.5x4
Only got 4 reps, was aiming for 5 as hit 105 x 5 last mesocycle.
Barbell Romanian Deadlift
Set 1 : 56x12
Set 2 : 52x12
Set 3 : 52x12
Dumbbell Lunge
Set 1 : 48x12
Set 2 : 48x12
Set 3 : 48x12
Set 4 : 48x12
Set 5 : 48x12
Barbell Shrug
Set 1 : 100x8
Set 2 : 70x12
Set 3 : 70x12
Set 4 : 70x12
Set 5 : 70x12
Barbell Bench Press
Set 1 : 85x8
Set 2 : 85x8
Set 3 : 85x8
Set 4 : 85x8
Set 5 : 85x8
Calf Press On Leg Press
Set 1 : 100x12
Set 2 : 100x12
Set 3 : 100x12
Set 4 : 100x12
Dumbbell Alternating Bicep Curl
Set 1 : 36x10
Dumbbell Cuban Press
Set 1 : 8x20
Set 2 : 8x20
Dumbbell Incline Curl
Set 1 : 24x10
Set 2 : 24x12
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Friday 22 Dec
Barbell Deadlift
Set 1 : 68x5
Set 2 : 80.5x5
Set 3 : 95.5x5
Set 4 : 118x5
Set 5 : 135.5x5
Set 6 : 150x5
Dumbbell External Rotation
Set 1 : 8x30
Set 2 : 8x24
Set 3 : 6x24
Barbell Incline Bench Press
Set 1 : 65x10
Set 2 : 65x8
Set 3 : 65x8
Set 4 : 65x8
Set 5 : 65x8
Dumbbell Hammer Curl
Set 1 : 36x10
Set 2 : 32x10
Set 3 : 28x10
Set 4 : 20x12
Set 5 : 20x12
Barbell Deadlift
Set 1 : 118x5
Set 2 : 118x5
Set 3 : 118x5
Set 4 : 118x5
Set 5 : 118x5
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