Hi all,
Have been lurking so will pop in now and say Hi as I am about to establish my maxes for my first cycle and need a critique of my proposed workout.
Although I am 40 I am really a newbie and have not really done much weight lifting wise in the past.
I am just about to come off SL 5x5 (after about 8 weeks) as whilst I have made some good gains I have found that squatting 3x a week and adding 5 pounds each and every workout has been quite brutal add in the warm up sets and the volume is huge. I really need to stop before I injure myself as I keep forgetting I am 40 and not 20 anymore.
I have gone for an A and B alternate and I figure that my Abs will have enough of a workout with the big compounds although I can add in some if this would benefit. I do not have the strength to do pull ups / chins ups yet for 15 reps but will add them in on my negatives and hopefully I can build in on my second cycle.
Other information that may or may not be relevant:
I undertook a strength training programme first as a couple of years ago I had a prolapsed and in Jan this year I fractured my elbow so I wanted to do a little strength training to prepare me for HST
Goals are Hypertrophy and not power lifting/strength training (I am shallow aesthetics are the goal)
Diet is OK but still a work in progress as I need to work on my Macros and ensure that I am getting enough calories as it was apparant when I first started SL I wasn't eating anywhere near enough
My set up is at home power rack with high/low pully, good bench with preacher and leg attachments Olympic and standard barbell as well as dumb bells. No Dip attachment for the rack I can add bench dips in or use the two barbells if dips are a necessity
Will be doing 15s/10s/5s and for the last two fives will be doing negs for the pull ups/chins
My questions are as follows:
Is this OK, too much too little, Do I have a body part gap or an exercise that I should really build in. What order should I do should I perform my squats and deads after I have a bit of a warm up on the other exercises.
Any help/feedback would be much appreciated
Thanks
[TABLE="width: 381"]
[TR]
[TD][/TD]
[TD]a[/TD]
[TD]b[/TD]
[/TR]
[TR]
[TD]Legs [/TD]
[TD]Squat[/TD]
[TD]Deadlift[/TD]
[/TR]
[TR]
[TD][/TD]
[TD]leg curl[/TD]
[TD]leg curl[/TD]
[/TR]
[TR]
[TD]Calf [/TD]
[TD]Standing Calf Raise[/TD]
[TD]Standing Calf Raise[/TD]
[/TR]
[TR]
[TD]Shoulders[/TD]
[TD]Standing OHP[/TD]
[TD]Standing OHP[/TD]
[/TR]
[TR]
[TD]Biceps [/TD]
[TD]Barbell curl[/TD]
[TD]Pully Curl[/TD]
[/TR]
[TR]
[TD]Back [/TD]
[TD]Lat Pull down (wide grip)[/TD]
[TD]Lat Pull down (narrow grip)[/TD]
[/TR]
[TR]
[TD]Traps [/TD]
[TD]Shrug[/TD]
[TD]Shrug[/TD]
[/TR]
[TR]
[TD]Triceps [/TD]
[TD]Close Grip Bench Press[/TD]
[TD]Triceps Push down[/TD]
[/TR]
[TR]
[TD]Chest [/TD]
[TD]Incline Bench & bench
dips[/TD]
[TD]Incline Bench & Bench dips[/TD]
[/TR]
[/TABLE]
Have been lurking so will pop in now and say Hi as I am about to establish my maxes for my first cycle and need a critique of my proposed workout.
Although I am 40 I am really a newbie and have not really done much weight lifting wise in the past.
I am just about to come off SL 5x5 (after about 8 weeks) as whilst I have made some good gains I have found that squatting 3x a week and adding 5 pounds each and every workout has been quite brutal add in the warm up sets and the volume is huge. I really need to stop before I injure myself as I keep forgetting I am 40 and not 20 anymore.
I have gone for an A and B alternate and I figure that my Abs will have enough of a workout with the big compounds although I can add in some if this would benefit. I do not have the strength to do pull ups / chins ups yet for 15 reps but will add them in on my negatives and hopefully I can build in on my second cycle.
Other information that may or may not be relevant:
I undertook a strength training programme first as a couple of years ago I had a prolapsed and in Jan this year I fractured my elbow so I wanted to do a little strength training to prepare me for HST
Goals are Hypertrophy and not power lifting/strength training (I am shallow aesthetics are the goal)
Diet is OK but still a work in progress as I need to work on my Macros and ensure that I am getting enough calories as it was apparant when I first started SL I wasn't eating anywhere near enough
My set up is at home power rack with high/low pully, good bench with preacher and leg attachments Olympic and standard barbell as well as dumb bells. No Dip attachment for the rack I can add bench dips in or use the two barbells if dips are a necessity
Will be doing 15s/10s/5s and for the last two fives will be doing negs for the pull ups/chins
My questions are as follows:
Is this OK, too much too little, Do I have a body part gap or an exercise that I should really build in. What order should I do should I perform my squats and deads after I have a bit of a warm up on the other exercises.
Any help/feedback would be much appreciated
Thanks
[TABLE="width: 381"]
[TR]
[TD][/TD]
[TD]a[/TD]
[TD]b[/TD]
[/TR]
[TR]
[TD]Legs [/TD]
[TD]Squat[/TD]
[TD]Deadlift[/TD]
[/TR]
[TR]
[TD][/TD]
[TD]leg curl[/TD]
[TD]leg curl[/TD]
[/TR]
[TR]
[TD]Calf [/TD]
[TD]Standing Calf Raise[/TD]
[TD]Standing Calf Raise[/TD]
[/TR]
[TR]
[TD]Shoulders[/TD]
[TD]Standing OHP[/TD]
[TD]Standing OHP[/TD]
[/TR]
[TR]
[TD]Biceps [/TD]
[TD]Barbell curl[/TD]
[TD]Pully Curl[/TD]
[/TR]
[TR]
[TD]Back [/TD]
[TD]Lat Pull down (wide grip)[/TD]
[TD]Lat Pull down (narrow grip)[/TD]
[/TR]
[TR]
[TD]Traps [/TD]
[TD]Shrug[/TD]
[TD]Shrug[/TD]
[/TR]
[TR]
[TD]Triceps [/TD]
[TD]Close Grip Bench Press[/TD]
[TD]Triceps Push down[/TD]
[/TR]
[TR]
[TD]Chest [/TD]
[TD]Incline Bench & bench
dips[/TD]
[TD]Incline Bench & Bench dips[/TD]
[/TR]
[/TABLE]