T Nation

Training For The Older Trainer

Over 35 Lifter
#1

Hey I found this article and routine on the Old School Trainer site:

I am not a fan of yoga but it looked interesting as being someone who is 56 and always looking for good efficient routines for someone my age. I was thinking of maybe doing 5/3/1 for the main lifts. What do you think of this type routine in general?

Week One

Monday

Bench press 3x5 with 80-85% 1RM (followed by 3x12 with 55% 1RM)
Seated dumbbell press 5x10
Kroc Rows 5x10
Preacher curls 3x15
20 mins cardio
Tuesday

1 hour Yoga (or static/dynamic mobility)
15-20 mins cardio
Thursday

Back or front squat 3x5 with 80-85% 1RM (followed by 3x12 with 55% 1RM)
Barbell step-up or Bulgarian squat 5x10
Stiff-leg deadlift 5x10
Calf raise 3x15
20 mins cardio
Friday and Saturday

1 hour Yoga (or static/dynamic mobility)
15-20 mins cardio
Week Two

Monday

Overhead press 3x5 with 80-85% 1RM (followed by 3x12 with 55% 1RM)
Pullups or chins, weighted 5x10
Incline press 5x10
Barbell curls 3x15
Tuesday

1 hour Yoga (or static/dynamic mobility)
15-20 mins cardio
Thursday

Deadlift 3x5 with 80-85% 1RM (followed by partials 3x8 with 55% 1RM)
Back or Front Squat 5x10
Leg curls 5x10
Standing calf raises 3x15

Friday and Saturday

1 hour Yoga (or static/dynamic mobility)
15-20 mins cardio

#2

looks fairly decent … long as you recover from it your good. IMO

#3

[quote]Jeff H wrote:
Hey I found this article and routine on the Old School Trainer site:

I am not a fan of yoga but it looked interesting as being someone who is 56 and always looking for good efficient routines for someone my age. I was thinking of maybe doing 5/3/1 for the main lifts. What do you think of this type routine in general?

Week One

Monday

Bench press 3x5 with 80-85% 1RM (followed by 3x12 with 55% 1RM)
Seated dumbbell press 5x10
Kroc Rows 5x10
Preacher curls 3x15
20 mins cardio
Tuesday

1 hour Yoga (or static/dynamic mobility)
15-20 mins cardio
Thursday

Back or front squat 3x5 with 80-85% 1RM (followed by 3x12 with 55% 1RM)
Barbell step-up or Bulgarian squat 5x10
Stiff-leg deadlift 5x10
Calf raise 3x15
20 mins cardio
Friday and Saturday

1 hour Yoga (or static/dynamic mobility)
15-20 mins cardio
Week Two

Monday

Overhead press 3x5 with 80-85% 1RM (followed by 3x12 with 55% 1RM)
Pullups or chins, weighted 5x10
Incline press 5x10
Barbell curls 3x15
Tuesday

1 hour Yoga (or static/dynamic mobility)
15-20 mins cardio
Thursday

Deadlift 3x5 with 80-85% 1RM (followed by partials 3x8 with 55% 1RM)
Back or Front Squat 5x10
Leg curls 5x10
Standing calf raises 3x15

Friday and Saturday

1 hour Yoga (or static/dynamic mobility)
15-20 mins cardio[/quote]

Looks good in general - you’re hitting upper and lower body once a week each, allowing you plenty of time for recovery (not sure if this was your concern). Do you really feel you need preacher curls and calf raises, given the rows and squats that you do? Personally, I’ve found no benefits to isolation work, but that may be just me.