I am a 57 year old middle school teacher and am very active in my church and community. At the beginning of the year, with help from my doctor, I realized that over the years I had fallen into some bad habits and that I needed to start turning things around.
First off I started walking on the treadmill every morning. I now walk every morning for 45 minutes and spend 15 minutes stretching. This just warms stiff arthritic joints
I heard about Staring Strength and picked up Practical Programming and began follow the recommendations for Older Populations
I lifted 1 on and 2 off
Workout A
Squat 3x5 5 pound jump
Bench 3x5 5 pound jump
Lat Pulldown 3x10
Workout B
Squat 3x5 5 pound jump
Press 3x5 5 pound jump
Deadlift 1x5 10 pound jump
Then eventually after stalling dropped 10% and did:
Workout A
Squat 3x5 5 pound jump
Bench 3x5 2.5 pound jump
Lat Pulldown 3x10
Workout B
Squat 3x5 5 20% reduction from Workout A
Press 3x5 2.5 pound jump
Deadlift 1x5 5 pound jump
Still lifted 1 on and 2 off but with the day after lifting walking a Prowler
Then eventually after stalling dropped 10% and I am currently doing
Workout A
Squat 5x5 Acending Sets with 5 pound jump a month
Bench 1x3-5 + 2x5 back off with 2.5 pound jump a month
Lat Pulldown 3x10
Workout B
Light Squat 4x5 working up to the last warm up from workout A
Press Bench 1x3-5 + 2x5 back off with 2.5 pound jump a month
Deadlift Bench 1x3-5 + 1x5 back off with 5 pound jump a month
My lifts went from:
Squat 85-195
Bench 85-140
Press 45-100
Dead lift 115-225
Prowler 10 forty yard walks starting with no weight ascending to last set with 95
I weigh 175
I keep stalling and a friend of mine suggested your book 5/3/1 2nd edition.
After reading it I am not sure what to do . I would like to cut down to lifting just Mondays and Thursdays for the summer months. I like the looks of Option 1 Full body, Triumvirate, and Body weight even though I can not do dips (shoulder issues) or yet chin.
What program would you suggest. I have a home gym and my goal is to be as strong and healthy as possible when I retire in four years to enjoy outdoor activities with my wife. Also, I have been told I would be getting an Airdyne for Fathers day and would like to work that in.
Thanks in advance for any help.