T Nation

Current Program. Thought I Would Share

I have done a couple waves of the current program and have liked the results and not feeling to beat up. Thought I would share

Monday

Squat 5 Pros + 2FSL x 8
Bench 5 Pros + 2FSL x 8
Chins 5x10
SLDL 3x10
DB Press 3x10

Thursday

Dead lift 5 Pros + 2FSL x 8
Press 5 Pros + 2FSL x 8
DB Rows 5x10
DB Squats 3x10
DB Bench 3x10

Tuesday and Friday Prowler Walks/ Farmers Carries

Example of yesterdays
45 x 40 yards
45 x 40 yards
80 x 40 yards
110 x 40 yards
145 x 40 yards
175 x 40 yards x 3 + Farmer walks 75lb each hand 40 yards
175 x 40 yards x 3 + Farmer walks 75lb each hand 40 yards
175 x 40 yards x 3 + Farmer walks 75lb each hand 40 yards

Other days focus on mobility and stretching

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No barbell press?

Meant to put press on Thursday instead of bench.

By waves - you mean cycle? How’s your progress so far?

Yes I mean cycles.

Being in my early 60s I go up on my Squats and Deads 5lbs and Bench and Press 2.5 lbs. I also take a deload week every 4th week using 50%. 60%, 70% (from the Beyond Book). I have not missed a lift and regaining my strength after some minor surgery and set backs.

Squat 225
Dead 255
Bench 155
Press 115

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