Hey Bros, I'm hoping to get a bunch of guys to link to this thread in order to keep it going as I move up into this program. Maybe some of you would like to join me in this training mission. Quick stats, 49 years old, training for 17 years without a break, 6'2", 230 lbs. 15% bf. Basic set up;
Monday
Olympic Squat 5x5 (same weight)
Flat Bench 5x5 (same weight)
JS Rows 5x5 (same weight)
Low Volume Triceps and Abs
Wednesday
Olympic Squats 5x5 (reduced 15% from Monday)
Standing Military Press 5x5 (same weight)
Dead Lift 5x5 (same weight)
Pull Ups 5x5 (same weight)
Low Volume Biceps and Abs
Friday
Olympic Squat 5x5 (working up each set to final set 15% higher than Monday, which will be the following Monday's weight)
Flat Bench 5x5 (same weight, 15% higher than Monday, which will be the following Monday's starting weight)
JS Rows 5x5 (same weight, 15% higher than Monday, which will be the following Monday's starting weight)
Low Volume Triceps and Abs
They aren't kidding that it would be a good idea to take a week off the gym just to study this program. It is very thorough! I spent last week working to get my free standing squat form together, and I also focused on form for all the other exercises. I was over the moon to get my free standing squat form together this morning. Because of limited motion in my right ankle I experiemneted with a number of approaches including Smith Machine. Then I saw a picture of Arnold doing squats with a board under his heels, so I figured, "If it's good enough for him...". I ended up with a full 2 inches (actually it's 3") under both heels. It was awesome to feel the smooth motion as I brought my hip joints down below the level of my knees, and then press up through my heels. I started everything very light. Squat 95 lb., Flat Bench 125 lb. and BB Row (with body paralel to the floor) 125 lb. I have the outline for a 4500 calorie diet. Just gotta take the "before" picture.
"The mighty sword of the Lotus Sutra must be wielded by one courageous in faith. Then one will be as strong as a demon armed with an iron staff."
Monday
Olympic Squat 5x5 (same weight)
Flat Bench 5x5 (same weight)
JS Rows 5x5 (same weight)
Low Volume Triceps and Abs
Wednesday
Olympic Squats 5x5 (reduced 15% from Monday)
Standing Military Press 5x5 (same weight)
Dead Lift 5x5 (same weight)
Pull Ups 5x5 (same weight)
Low Volume Biceps and Abs
Friday
Olympic Squat 5x5 (working up each set to final set 15% higher than Monday, which will be the following Monday's weight)
Flat Bench 5x5 (same weight, 15% higher than Monday, which will be the following Monday's starting weight)
JS Rows 5x5 (same weight, 15% higher than Monday, which will be the following Monday's starting weight)
Low Volume Triceps and Abs
They aren't kidding that it would be a good idea to take a week off the gym just to study this program. It is very thorough! I spent last week working to get my free standing squat form together, and I also focused on form for all the other exercises. I was over the moon to get my free standing squat form together this morning. Because of limited motion in my right ankle I experiemneted with a number of approaches including Smith Machine. Then I saw a picture of Arnold doing squats with a board under his heels, so I figured, "If it's good enough for him...". I ended up with a full 2 inches (actually it's 3") under both heels. It was awesome to feel the smooth motion as I brought my hip joints down below the level of my knees, and then press up through my heels. I started everything very light. Squat 95 lb., Flat Bench 125 lb. and BB Row (with body paralel to the floor) 125 lb. I have the outline for a 4500 calorie diet. Just gotta take the "before" picture.
"The mighty sword of the Lotus Sutra must be wielded by one courageous in faith. Then one will be as strong as a demon armed with an iron staff."