Cad184

Hello,

I read this thread from the beginning and I think this is one of the most useful training advices I got. I also read the third edition of the Greyskull book and will start a Greyskull program again next week.

I am 53 years old, 98 kg, 193 cm tall, training for many years, but many years with too compilcated programms (intermediatebsyndrom). Also diet could be better, especially more protein.
I will do the basic plan with chins on press ,day and rows on bench day.
I also will do Fm pushups and Chins on non working days.
I already ran a greyskull programm for 12 weeks one year ago, strength gains were good, but I got lower back issues and ran out of gas (I also did burpees).

This time I will be more conservatice. I will do rotating lifts (bench, press, iincline bench, squat, deadlift, front squat), no burpees, just walking (what I did a lot the last months) and the bodyweight chins and pushups on non working days.
I plan to do an A off off B off off C off off setup, that means trainiing 5 times in two weeks.

The other option is to do a 3 days a week schedule but only 1x5, 1x5+ (I thinkI am able to give a good amount of intensity on this last set).

What do You think is better concerning recovery?

My current lifts are:
Benchpress, 105 kg x5
Chins weightes with 20 kg x5
Squat 90 kg x 10
Dedlift 115 kg x 5

I want to get my Squat and deadlift up, because I am week there in comparison with the bench.
Also get a bit leaner and put some more mass on.

Any tips would be welcome.

Br
Alex