T Nation

3 Day Training for an Old Fart (45 Year Old Male)

I’ve been doing 5/3/1 for a while now and have had pretty good success with it. I was just wanting to have someone just take a look at my programming to see if its ok. It’s basically a slightly modified letter to young wender.
Day 1
Incline Bench 5/3/1 (I switched to this because it seemed easier on the shoulders)
SSB 3-4 sets of 10. (Thinking about switching this to SST)
Pullups 40 reps
weighted dips 3x10 (bodyweight only on deload weeks)
dumbell rows 3x10
crunches 3x20

day 2
deadlift 5/3/1
leg curls 4x10
incline dumbbell bench 4x10
barbell curls 5x10
tricep pushdown 3x12
back extensions 3x15

day 3
Squat 5/3/1
Press 5/3/1
chinups/neutral grip pullups 40 reps
dumbell press 3x10
barbell rows 3x10
crunch 3x20

any holes that anyone can see?

What are you doing for conditioning? That’s the main hole I see right now.

30 minutes on a trueform treadmill
5min walking warm up
1min run, 2 minute walk x 7 sets
4-5 min walking cooldown
This is done 3 days a week after weights. Total time in gym with this and weights is about 75 minutes

1 Like

Yep looks totally fine, should work well