Kevin Guzda
First Post
Hello, This might be long winded but jut trying to give as much information as possible to satisfy the thread requirements.
I’m a 46 year old male, been training on/off program hopping but somewhat consistently since I was 18-19. I’m 6’3, 220, 35-36 inch waist, not obese or fat but no visible abs , do a lot of backpacking, walking, and have manual labor job where I have a lot of repetitive shoulder down to my hand movement for 4-6 hours a day.
No medical conditions but lower back is sometimes a little cranky.. I don’t compete in any lifting or sports besides trying to stay in shape to go hiking and backpacking in the mountains occasionally..
My goals are to get much stronger in a handful of lifts , get better at pushups (current max reps is only 20) be able to do unassisted chin ups( currently doing negative reps, inverted rows, using bands towards this goal), and look a little better in terms of slowly adding a little muscle as a by product of getting stronger. I am very weak.? Current lift max or rep max’s are in lbs are back squat 230x9 reps, trap bar deadlift 240x6, bench 175x4, standing press 135x1 rep, close grip bench 165x5, ez curl barbell curl 90x11, inverted rows with bodyweight between 6-10 reps, and can get 5x3 sets of chin negatives.
I am so thoroughly confused by what program to follow, I’m currently deciding on Wendler’s 531 program, or GSLP by John Schaffer which is similar to Starting strength, or avoiding last set rep max’s and trying a Pavel type program. I can commit to lifting 3x a week for an hour or slightly more. I still want to incorporate the GTG pushups in addition to my lifting sessions and negatives for my chin up progression.Lastly, I’d like to leave time and energy for 2-3 conditioning sessions weekly so I’m not as miserable when I go hiking in the mountains . Please , can anyone layout the particular’s of something I can follow for next several months using the exercises I listed and like doing to finally get me stronger?
Much apprecuated
I’m a 46 year old male, been training on/off program hopping but somewhat consistently since I was 18-19. I’m 6’3, 220, 35-36 inch waist, not obese or fat but no visible abs , do a lot of backpacking, walking, and have manual labor job where I have a lot of repetitive shoulder down to my hand movement for 4-6 hours a day.
No medical conditions but lower back is sometimes a little cranky.. I don’t compete in any lifting or sports besides trying to stay in shape to go hiking and backpacking in the mountains occasionally..
My goals are to get much stronger in a handful of lifts , get better at pushups (current max reps is only 20) be able to do unassisted chin ups( currently doing negative reps, inverted rows, using bands towards this goal), and look a little better in terms of slowly adding a little muscle as a by product of getting stronger. I am very weak.? Current lift max or rep max’s are in lbs are back squat 230x9 reps, trap bar deadlift 240x6, bench 175x4, standing press 135x1 rep, close grip bench 165x5, ez curl barbell curl 90x11, inverted rows with bodyweight between 6-10 reps, and can get 5x3 sets of chin negatives.
I am so thoroughly confused by what program to follow, I’m currently deciding on Wendler’s 531 program, or GSLP by John Schaffer which is similar to Starting strength, or avoiding last set rep max’s and trying a Pavel type program. I can commit to lifting 3x a week for an hour or slightly more. I still want to incorporate the GTG pushups in addition to my lifting sessions and negatives for my chin up progression.Lastly, I’d like to leave time and energy for 2-3 conditioning sessions weekly so I’m not as miserable when I go hiking in the mountains . Please , can anyone layout the particular’s of something I can follow for next several months using the exercises I listed and like doing to finally get me stronger?
Much apprecuated
