New to the forum, but not to lifting.

TimothyMayer

Second Post
Hello. Older guy, 61 yrs. old. I've followed the "Barbell Prescription for the past few months and wanted to know if I could get some feedback.
Here is my routine:
A
Deadlift
3 X 5 140#
Leg Press
3 X 10 260#
Bench Press
3 X 5 90#

B
Squat
3 X 5 75#
Power Clean
3 X 5 60#
Military Press
3 X 5 60#

I try to get to the gym four times a week but, it usually works out to three times a week. The goal is to do 2 of "A" and 2 of "B" each week.
Trying to do something about my weight and want to build up my strength. I'm 6-2 and 250#. Too tonight off tonight because the back said "Need a break" after I did an "A" last night.
Any decent advice appreciated.
 

WhatWouldHulkDo

Quadruple-Digit Post Count
Just some random thoughts :

  • Good on you for what you're doing already.
  • I'm a firm believer that weight loss happens in the kitchen, not the gym.
  • But that said, I do think a little high-intensity work does help. You might consider making A the strength day, and B a conditioning day.
  • To that end, I'd keep deadlift, squat, and military press for strength day. On conditioning day, swing some kettlebells, carry something heavy for a while. Short burst, rest as much as you need in between.
  • Outside of that, walk, make sure you're maintaining aerobic capacity.
With all that said, I am in no way a trainer. These are just my thoughts, and they may in fact be terrible advice.
 

Anna C

More than 5000 posts
Elite Certified Instructor
Welcome, @TimothyMayer

I'll agree with @WhatWouldHulkDo 's first two points.

His other three points are fine advice too, but I'd advise taking a closer look at your current program, before going that route.

If you're doing the Barbell Prescription, I'd expect that you would squat every session, not leg press, probably not power clean at your age unless your deadlift is very strong and you want to work on power. And if you've been doing it for a few months I'd expect to see higher numbers for your working weights. Have you been progressing the weight? If not, why not (missing reps, feeling fatigued, lifts not feeling safe, not recovering, etc...?)

A good strength-building barbell program can provide plenty of work if properly structured and progressed. In other words if you get to working hard enough in your barbell sessions, you will have a lot less need for other high intensity work.

With "want to build up my strength" as the primary goal, I think the Barbell Prescription is a good one for you. Maybe just recalibrate on the actual program as written...
 

Philippe Geoffrion

More than 500 posts
Welcome @TimothyMayer !

Is that the program as written? I agree with @Anna C the leg press seems random. 4 x a week is a lot for a full body routine, unless you are minding the load properly. 3x a week is the standard for Full Body lifting. Cutting it to here so you can be consistent and give your back a break may help. . I also agree with @WhatWouldHulkDo about diet. This is key. Combined with a proper strength training program, you would receive excellent results.

What is your programs' progression over time? Like Anna said, increasing load will get you stronger and build muscle. If you do leg press for certain reasons you find helpful, than keep it. But simply the main movements of squats, presses and deadlifts with a reasonable load progression over time will do you good. Combined with a healthy diet, it's hard to go wrong.
 

TimothyMayer

Second Post
Thank you for the advice. As I said, 4X a week is the goal, but it ends up more like 3X. Perhaps I'll go for 3X. Also, maybe I'll drop the leg press and replace it with a squat. This will have me doing a squat at every work-out. Power clean seems to have plateaued in what I can accomplish, might rethink it as well. Even the military press is inching up.
My problem is/was that I haven't been regular enough. Although I've attempted this program for a few years, something in my life happens and I have to stop. The current program I've done regularly for the past two months and intend on keeping it up. I'm at 150# for the deadlift with no back issues.
I'm thinking about adding another routine to each session. I need to figure out which one is the best to do, given my age and plan.
Sometimes it's hard to keep things in perspective. When I did 3X5 at 150# on the deadlift I thought, "Not bad for an old man, heh."
Then I looked at the young guy next to me who was squatting with more than I deadlift....
Anyway, thanks for the advice.
 

Anna C

More than 5000 posts
Elite Certified Instructor
Sounds good, @TimothyMayer ... If you're continuing on TBP and missing sessions due to life, just think in terms of an "appropriate dose of stress". It's mostly structured for 3 sessions per week, with recovery in between (remember, recovery is when you actually get stronger). But if you get in 2 sessions -- work a little harder. If you get in 4 sessions -- don't work quite as hard. Ideally you get that correct session dose of stress, but the total weekly dose of stress should be about right, too -- enough to drive a strength gain, but not too much that you aren't recovering well (feeling tired/sore, not getting stronger).
 
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