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Old 03-04-2014, 12:03 PM   #1
Jude
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Default Heavy Light Medium System (for an older, 45 +, trainee)

After reading Andy Bakers chapter about Programming in the book, "Practical Programming for Strength Training", by Mark Rippetoe & Andy Baker, I decided the Heavy Light Medium System was worth a try. I am 47, a few months shy of 48, and never reached my goal of 450 squat and 500 deadlift. I have done a 315 bench and a 200 press. No video to prove the press. I am not giving up yet. I think I can gain strength up until 55-60.

My previous log was here: http://muscleandbrawn.com/forums/showthread.php?t=4157
That log is dead.

Andy Bakers articles:

http://www.bakerstrengthcoaching.com...uction-squats/

http://www.bakerstrengthcoaching.com...rt-2-pressing/

http://www.bakerstrengthcoaching.com...art-3-pulling/

These articles are very useful and contain good information. The chapter in the book has a template for older trainees who are not proficient in the olympic lifts. That is where I fit in!
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Old 03-04-2014, 12:08 PM   #2
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Default My Routine

Since the beginning of February I have been doing the following:

Workout 1: Heavy Day

Squats: 5x5 *(3x5) *(1x5)
Bench press: 4x5 *(3x5) *(1x5)
Barbell row: 4x8 *(3x5) *(1x5)


Workout 2: Light Day

Squats: 3x5 *(3x3)
Press: 4x5 *(3x3)
Deadlifts: 1x5 *(1x3)

Workout 3: Medium Day

Squats: 3x5 *(1x5)
Incline press: 4x5 *(1x5)
Chins/Pull Ups: 3-5 x 5-8


*Use 5x5 on weeks 1-4 (Heavy Day)
*Use 3x5 on weeks 5-9 (Heavy Day)
*Use 1x5 on weeks 10-12 (Heavy Day)

*Drop to 3x3 on Light Day (failure to get reps)
*Drop to 1x5 on Medium Day (fail to get reps)
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Old 03-04-2014, 12:09 PM   #3
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Default

Thanks for posting those articles.
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Old 03-04-2014, 12:16 PM   #4
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Default Dialing in the weights

I did not want to start too heavy and hit a wall quickly so I started light.
Squats: Heavy days: 275, Light days: 220, Medium days: 245,

*Medium day is 20% lighter than Heavy day.
*Light day is 10% lighter than Medium day.

(weights will always be in pounds).

Presses are: Bench-225, OHP-135, Incline press-180.
Pulls: Barbell Rows-145, Deadlift-275, Pull ups-band assisted.

Weight progression is 5 pounds to the bar each workout until I stall out.

I have not stalled out.

Last edited by Jude; 03-04-2014 at 01:22 PM.
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Old 03-04-2014, 12:26 PM   #5
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Default Yesterday's workout

I did not see the point in listing a months worth of numbers. So I will start with yesterdays workout.

I will include warm up sets too.

Squat: 45x5, 45x5, 135x5, 185x3, 235x2, 275x1, 300x5 - 5 sets

Bench Press: 45x5, 45x5, 95x5, 135x3, 185x2, 225x1, 250x5 - 5 sets

Trap Bar row: 95x5, 95x4, 135x5, 155x5, 155x5, 155x5, 185x5, 185x5

I noticed that Monday's workout takes damn near 2 hours to complete. In order to speed thing up, yesterday I tried super setting my bench and row. Since I have only 1 barbell I youtubed trap bar rows. I think I will use these from now on.
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Old 03-04-2014, 12:30 PM   #6
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Default Youtube Videos

The more I read on forums the more I realize how critical it is to post videos of your workouts. Not only for validation but for constructive criticism too. Any person can type up numbers. Videos rarely lie.

Here is last weeks squats top set:
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Old 03-04-2014, 12:53 PM   #7
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Default Yesterdays Squats work set

Here is 1 of the 5 work sets from yesterday:
300lbs x 5
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Old 03-04-2014, 12:55 PM   #8
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Default Trapbar rows

I looked for these on youtube. I want to superset my benches and rows. I was really feeling a low back pump from my 5x5 squats!
Here is how the rows look:
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Old 03-04-2014, 12:59 PM   #9
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Default A little more weight on the bar

This is a set with 185:
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Old 03-04-2014, 12:59 PM   #10
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Quote:
Originally Posted by miked96 View Post
Thanks for posting those articles.
Your welcome.
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