T Nation

Great Gains from 40 Year Old Lifter

Hi, I just wanted to let you know about a new routine thant I have been doing. Increased by bench, rows and chins by 50 pounds, my press by 40 (had to run twice a couple of times), deadlift and squat by 100 over the year and a half or so. Gained 10 pounds (pretty much muscle). Current lifts: BP 350, squat 530, DL 590. Current weight: 206 @ 5.9 (guess around 15% bodyfat, but do not care too much).

Workout plan:
week 1
day 1: bench press: same weight 2,2,3 less weight 6 less weight 8
row: same
day 2: squat: same weight 2,2,3 less weight 6 less weight 8
day 3 press: same weight 2,2,3 less weight 6 less weight 8
chin up
day 4: deadlift: same weight 2,2,3 less weight 6 less weight 8
total reps: 21
week 2:
day 1: bench press: same weight 2,3,3 less weight 7 less weight 9 (same as week 1)
row: same
day 2: squat: same weight 2,3,3 less weight 7 less weight 9
day 3: press: same weight 2,3,3 less weight 7 less weight 9 (same as week 1)
day 4: deadlift: same weight 3,3,3 less weight 7 less weight 9
chin up same
total reps: 24
week 3:
day 1: bench press: same weight 3,3,3 then 8 then with less weight 10
row: same
day 2: squat… same
row: same
day 3: press: same
chin up
day 4: deadlift: same
total reps: 26
week 4 deload
week 5 bench press: same weight 3,3,4 less weight 6,6
row: same
day 2: squat: same
day 3: press: same weight 3,3,4 less weight 6,6
chin up same
day 4: deadlift: same

total reps: 22
week 6 bench press: same weight 3,4,4 as above 6,7
row: same
day 2: squat
day 3: press, chin
day 4: DL

total reps: 24
week 7 bench press: same weight 4,4,4 as above 7,7
row: same
day 2: squat
day 3: press, chins
day 4: deadlift

total reps: 26
week 8 -deload

Add 5 pounds to BP, press, chins and rows, 10 pounds to squat and DL and restart.

1 Like

Heavy weights, medium weights and light weights to get All The Gains. I like it!

Dropping weight for back off sets seems like a pretty effective strategy.

1 Like

Sounds like great results there - good work.

How much rest did you do between the heavy sets and the less/then higher rep sets?