I really need to build up my strength. I am no intermediate lifter at this point. This program looks like too much volume for an old timer like me. I am seriously considering Wendlers 5/3/1 program....
I am adding every 2-3 weeks at 10% or less. 1rep maxes are bench 230, squat 265. I haven’t DL’d in awhile so I’m not sure. I am looking to gain strength.
The dreaded elbow issue (tennis elbow) is now to the point I must take it seriously and shut down upper body for an extended time. I have paused training a few times for 7-14 days with it returning...
Do not mess with back pain. Make sure you are healthy before returning to full workout. Missing a few workouts is better than missing months. The iron will be there when your ready.
Read the stickies. Seems like you are way under calories. Body weight x .8 for protein. .4 for fat. Your 1:30 meal needs to be more substantial as it’s the meal before training. Oats,whole grain...
Slow down. You have to build muscle within your capabilities at this time. Don’t worry about imbalances. Your dB rows, tbars etc will be fine to build muscle. Any light stretching routine will do....
You can do dumbbell rows or tbar rows until you build enough strength in your lower back,glutes and hamstrings to do pendlays with proper form. You need to have good mobility in your hips to get into...
