F5 over 50

[rdaled]

Background
Weight trained off and on over the last 20 years with multiple years break in between. Avid mountain biker, 1 hour rides 1-2 x week. Ran a few marathons to support wife (runner and personal trainer).

Nutrition
Approx 2,800 cal, 180g protein, 1/2 gal H2O daily, limit dairy, very little sugar, ribose after workouts

Goal
Get stronger, build muscle, decrease lower back stiffness and pain

Equipment
Home Gym: squat rack, plate weight, dumbbells, dip station




Current stats
Age 51
Height 5'11"
Weight 184
Body fat 18%ish




First workout
Squat 165
Bench 145
Pendlay row 135
Reverse fly 15
Calf raise 25
Skull crusher 25

2 min rest between sets
Focused on form and slow eccentrics

[tommy4life]

Good luck mate

[rdaled]

WEEK 1

SAT
WORKOUT A
Squat 165
Bench 145
Pendlay row 135
Reverse fly 15
Calf raise 25
Skull crusher 25

SUN Rest

MON
WORKOUT B
Front Squat 115
Overhead press 95
RDL 175
Chin-ups BW
Hanging leg raises BW
Bicep curl 15

TUE
1 hr MTB ride, 125 avg HR

WED
WORKOUT A
Squat 165
Bench 145
Pendlay row 135
Reverse fly 15
Calf raise 25
Skull crusher 25

THUR rest

FRI rest

[rdaled]

WEEK 2

SAT
WORKOUT B
Front Squat 125
Overhead press 100
RDL 185
Chin-ups 5
Lying leg raises 3x15
Bicep curl 20

SUN rest

MON
WORKOUT A
Squat 175
Bench 150
Pendlay row 140
Reverse fly 15
Calf raise 35
Skull crusher 30

TUE rest

WED
WORKOUT B
Front Squat 125
Overhead press 100
RDL 185
Chin-ups 5
Lying leg raises 3x15
Bicep curl 20

THUR rest

FRI rest

[rdaled]

WEEK 3

FRI (Fri instead of Sat, out of town for the weekend)
WORKOUT A
Squat 185 (used low bar for first time)
Bench 155
Pendlay row 145
Reverse fly 20
Calf raise 45
Skull crusher 35

SAT rest

SUN rest

MON
WORKOUT B
Front Squat 135
Overhead press 105
RDL 195
Chin-ups 10 (8,8,6+2)
Lying leg raises 2x17
Bicep curl 25 (10,8+2)

TUE rest

WED
WORKOUT A
Squat 185 (low bar and wider stance with feet turned out, feels much better)
Bench 155
Pendlay row 135 (realized I was supposed to do 8 reps instead of 5, lowered weight)
Reverse fly 20
Calf raise 45
Skull crusher 35

THUR rest

FRI rest

[rdaled]

WEEK 4

SAT
WORKOUT B
Front Squat 145
Overhead press 110
RDL 205
Chin-ups 10
Lying leg raises 2x18
Bicep curl 25

SUN rest

MON
WORKOUT A
Squat 195
Bench 160
Pendlay row 135
Reverse fly 20
Calf raise 55
Skull crusher 40

TUE 1hr MTB ride, 154 avg HR

WED
WORKOUT B
Front Squat 145
Overhead press 110
RDL 205
Chin-ups 10
Lying leg raises 2x18
Bicep curl 25

THUR 1hr MTB ride, 145 avg HR

FRI rest