Peary Rader
Wait. This ain't a joke?
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Part One is Here:
For a lifter who trains with back squats, trap bar deadlifts, overhead presses, bench presses and auxiliary movements, here's an example of how two four-week training cycles might look.
In this case, we'll assume the lifter is in his mid-forties, and can hit 100% of his max in week four of both cycles. Note how the lifter uses different variations of the 5 x 5 system as he moves through the first four-week cycle, and how he drops to lower reps on his primary movements for his second cycle in order to increase the overall intensity of his program.
CYCLE ONE
Week One - 70%
Week One - 70%
Workout A
1) Bench Press - 5 x 5 (two progressively heavier sets and three sets with your working weight)
2) Barbell Bentover Row, or Pulldown to the Chest 5 x 5 (two progressively heavier sets and three sets with your working weight)
3) Incline Press - 5 x 5 (two progressively heavier sets and three sets with your working weight)
4) Incline Dumbbell Curl - 3 x 12/10/8 (same weight on each set)
5) Gut work.
Workout B
1) Standing Press - 5 x 5 (two progressively heavier sets and three sets with your working weight)
2) Alternate Front Raise - 3 x 12/10/8 (same weight on each set)
3) Trap Bar Deadlift - 5 x 5 (two progressively heavier sets and three sets with your working weight)
4) Neck Work With Head Strap - 2-3 x 10-15
5) Gut Work
Workout C
1) Back Squat - 5 x 5 (two progressively heavier sets and three sets with your working weight)
2) Close Grip Bench Press - 5 x 5 (two progressively heavier sets and three sets with your working weight)
3) Barbell Curl, EZ Bar Curl, or Reverse Curl - 5 x 5 (two progressively heavier sets and three sets with your working weight)
4) Gut Work.
Week Two: 80%
Workout A
1) Bench Press - 5 x 5 (three progressively heavier sets and two sets with your working weight)
2) Barbell Bentover Row or Pulldown to the Chest - 5 x 5 (three progressively heavier sets and two sets with your working weight)
3) Incline Press - 5 x 5 (three progressively heavier sets and two sets with your working weight)
4) Incline Dumbbell Curl - 3 x 10/8/6 (same weight on each set)
5) Gut Work.
Workout B
1) Standing Press - 5 x 5 (three progressively heavier sets and two sets with your working weight)
2) Alternate Front Raise - 3 x 12/10/8 (same weight on each set)
3) Trap Bar Deadlift - 5 x 5 (three progressively heavier sets and two sets with your working weight)
4) Neck Work With Head Strap - 2-3 x 10-15
5) Gut Work.
Workout C
1) Back Squat - 5 x 5 (three progressively heavier sets and three sets with your working weight)
2) Close Grip Bench Press - 5 x 5 (three progressively heavier sets and two sets with your working weight)
3) Barbell Curl, EZ Bar Curl, or Reverse Curl - 5 x 5 (two progressively heavier sets and three sets with your working weight)
4) Gut Work
Week Three: 90%
Workout A
1) Bench Press - 5 x 5 (four progressively heavier sets and one set with your working weight)
2) Barbell Bentover Row or Pulldown to the Chest - 5 x 5 (four progressively heavier sets and one set with your working weight)
3) Incline Press - 5 x 5 (four progressively heavier sets and one set with your working weight)
4) Incline Dumbbell Curl - 3 x 8 (same weight on each set)
5) Gut Work.
Workout B
1) Standing Press - 5 x 5 (four progressively heavier sets and one set with your working weight)
2) Close Grip Bench Press - 5 x 5 (four progressively heavier sets and one set with your working weight)
3) Barbell Curl, EZ Curl, or Reverse Curl - 5 x 5 (four progressively heavier sets and one set with your working weight)
4) Gut Work.
Workout C
1) Back Squat - 5 x 5 (four progressively heavier sets and one set with your working weight)
2) Close Grip Bench Press - 5 x 5 (four progressively heavier sets and one with your working weight)
3) Barbell Curl "or" - 5 x 5 (four progressively heavier sets and one with your working weight)
4) Gut Work.
Week Four: 100% on Selected Exercises, 95% On All Others
Workout A
1) Bench Press - 5 x 5 (four progressively heavier sets and one set with your working weight) 100%
2) Barbell Bentover Rowing or Pulldown to the Chest - 5 x 5 (four progressively heavier sets and one set with your working weight) 95%
3) Incline Press - 5 x 5 (four progressively heavier sets and one set with your working weight) 95%
4) Incline DB Curl - 3 x 6 (same weight on each set) 95%
Workout B
1) Standing Press - 5 x 5 (four progressively heavier sets and one set with your working weight) 100%
2) Alternate Front Raise - 3 x 8 (same weight on each set)
3) Trap Bar Deadlift - 5 x 5 (four progressively heavier sets and one set with your working weight) 100%
4) Neck Work With Head Strap - 2-3 x 10-15
5) Gut Work.
Workout C
1) Back Squat - 5 x 5 (four progressively heavier sets and one set with your working weight) 100%
2) Close Grip Bench Press -5 x 5 (four progressively heavier sets and one set with your working weight) 95%
3) Barbell Curl, EZ Curl or Reverse Curl - 5 x 5 (two progressively heavier sets and three sets with your working weight)
4) Gut Work.
CYCLE TWO
Week One: 70%
Workout A
1) Bench Press - 5 x 5, 1 x 3, 1 x 1 (two progressively heavier sets and three sets with your working weight on the 5 x 5, add weight and do 1 x 3, add weight and do 1 x 1)
2) Barbell Bentover Row or Pulldown to Chest - 5 x 5 (two progressively heavier sets and three sets with your working weight.
3) Incline Press - 5 x 5 (two progressively heavier sets and three sets with your working weight
4) DB Hammer Curl - 3 x 10/8/6 (same weight on each set)
5) Gut Work.
Workout B
1) Standing Press - 5
x 5, 1 x 3, 1 x 1 (two progressively heavier sets and three sets with
your working weight on the 5 x 5, add weight and do 1 x 3, add weight
and do 1 x 1)
2) One Arm Lateral Raise - 3 x 12/10/8 per arm (same weight on eaach set)
3) Trap Bar Deadlift - 5
x 5, 1 x 3, 1 x 1 (two progressively heavier sets and three sets with
your working weight on the 5 x 5, add weight and do 1 x 3, add weight
and do 1 x 1)
4) Neck Twerk With Head Strap - 2-3 x 10-15
5) Gut Work.
Workout C
1) Back Squat - 5
x 5, 1 x 3, 1 x 1 (two progressively heavier sets and three sets with
your working weight on the 5 x 5, add weight and do 1 x 3, add weight
and do 1 x 1)
2) Close Grip Bench Press - 5 x 5 (two progressively heavier sets and three sets with your working weight.
3) Barbell Curl "or" - 5 x 5 (two progressively heavier sets and three sets with your working weight)
4) Gut Work.
Week Two: 80%
Workout A
1) Bench Press - 5
x 5, 2 x 3, 2 x 1 (three progressively heavier sets and two sets with
your working weight on the 5 x 5, add weight and do 2 x 3, add weight
and do 2 x 1)
2) Barbell Bentover Row or Pulldown to Chest - 5 x 5 (three progressively heavier sets and two sets with your working weight.
3) Incline Press - 5
x 5, 2 x 3 (three progressively heavier sets and two sets with
your working weight on the 5 x 5, add weight and do 2 x 3)
4) Hammer Curl - 4 x 12/10/9/8 (same weight on each set)
5) Gut Work.
Workout B
1) Standing Press - 5
x 5, 2 x 3, 2 x 1 (three progressively heavier sets and two sets with
your working weight on the 5 x 5, add weight and do 2 x 3, add weight
and do 2 x 1)
2) One-Arm Lateral Raise - 3 x 12/10/8 each arm (same weight on each set)
3) Trap Bar Deadlift - 5
x 5, 2 x 3, 2 x 1 (three progressively heavier sets and two sets with
your working weight on the 5 x 5, add weight and do 2 x 3, add weight
and do 2 x 1)
4) Neck Work With Headstrap - 2-3 x 10-15
5) Gut Work.
Workout C
1) Back Squat - 5
x 5, 2 x 3, 2 x 1 (three progressively heavier sets and two sets with
your working weight on the 5 x 5, add weight and do 2 x 3, add weight
and do 2 x 1)
2) Close Grip Bench Press - 5 x 5 (two progressively heavier sets and three sets with your working weight.
3) Barbell Curl "or" - 5 x 5 (two progressively heavier sets and gthree sets with your working weight.
4) Gut Work.
Week Three: 90%
Workout A
1) Bench Press - 5
x 5, 2 x 3, 2 x 1 (three progressively heavier sets and two sets with
your working weight on the 5 x 5, add weight and do 2 x 3, add weight
and do 2 x 1)
2) Barbell Bentover Row of Pulldown to the Chest - 5 x 5 (four progressively heavier sets and one set with your working weight.
3) Incline Press - 5 x 3 (four progressively heavier sets and one set with your working weight.
4) Hammer Curl - 3 x 8 (same weight on each set)
5) Gut Work.
Workout B
1) Standing Press - 5 x 5, 3 x 1 (four progressively heavier sets of 3 reps, and three progressively heavier singles.
2) One Arm lateral Raise - 3 x 10 (same weight on each set)
3) Trap Bar Deadlift - 5 x 3, 3 x 1 (four progressively heavier sets of 3 reps, and three progressively heaveir singles)
4) Neck Work with Head Strap - 2-3 x 10-15
5) Gut Work.
Workout C
1) Back Squat - 5 x 3, 3 x 1 (five progressively heavier sets of 3 reps, and three progressively heavier singles)
2) Close Grip Bench Press - 5 x 5 (four progressively heavier sets and one set with your working weight)
3) Barbell Curl "or" - 5 x 5 (four progressively heavier sets and one set with your working weight)
4) Gut Work.
Week Four: 100% On Selected Exercises, 95% On All Others
Workout A
1) Bench Press - 3 x 3, 4 x 1 (three progressively heavier sets of three reps, and four progressively heavier singles) 100%
2) Barbell Bentover Row of Pulldown to Chest - 5 x 5 (four progressively heavier sets and one set with your working weight) 95%
3) Incline Press - 5 x 3 (four progressively heavier sets and one set with your working weight) 95%
4) Hammer Curl - 3 x 6 (same weight on each set) 95%
5) Gut Work.
Workout B
1) Standing Press - 3 x 3, 4 x 1 (three progressively heavier sets of 3 reps and four progressively progressively heavier singles) 100%
2) One Arm Lateral Raise - 3 x 10 (same weight on each set) 95%
3) Trap Bar Deadlift - 4 x 3, 4 x 1 (four progressively heavier sets of 3 reps and four porgressively heavier singles) 100%
4) Neck Work With Head Strap - 2-3 x 10-15
4) Gut Work.
Workout C
1) Back Squat - 4 x 3, 4 x1 (four progressively heavier sets of 3 reps, and four progressively heavier singles) 100%
2) Close Grip Bench Press - 5 x 5 (four progressively heavier sets and one set with your working weight) 95%
3) Barbell Curl "or" - 5 x 5 (four progressively heavier sets and one set with your working weight) 95%
4) Gut Work.
Before closing, let me add several additional comments about cyclint programs. First of all, older lifters have job responsibilities, social obligations, and family commitments that sometimes make it impossible to take a scheduled workout - or that make it impossible to train for an entire week or longer.
As an oldfer lifter, what do you do if something happens that causes you to miss a couple of workouts - or perhaps even an tnetire week of training? Do you continue the cycle where you left off, jump ahead to where you would have been, or go back and start over?
Your best best is probably to go back and start over at the beginning of the cycle. Treaining cycles are all about gathering momentum, and if something knocks you off track, you need to go back and start over from the beginning just to get the momentum going. I know that's not fun, and it's not something that's easy to do, but it's the sensible thing to do - and in the long run, it's the most productive thing to do.
- The dang blogger software keeps lagging when I type with any speed. Must be getting old too!
Another option would be to drop back one week in the cycle and build back up from there. So if your got knocked off track in week three of your cycle, try dropping back and repeating the week two program, followed vby the week three program, and then the week four program.
A second point concerns longer cycles and the idea of hard and easy weeks. If you prefer to train on longer cycles, such as a ten, twelve, or sixteen-week cycle, it's a good idea to build in some easy weeks. It's very difficult for your mind and body if you increase the weight on the bar, volume and intensity for a steady period of ten or more weeks. For most older lifters, it works much better to schedule a couple of light weeks to give the mind and body a bit of a break.
For example, if you wanted to perform a sixteen-week cycle, you might try the following:
Week 1: 70%
Week 2: 75%
Week 3: 80%
Week 4: 85%
Week 5: 85%
Week 6: 75%
Week 7: 80%
Week 8: 85%
Week 9: 90%
Week 10: 95%
Week 11: 80%
Week 12: 85%
Week 13: 90%
Week 14: 90%
Week 15: 95%
Week 16: 100%
Third, and this point is very important - an older lifter needs to DEFINE HIS ONE REP MAX A LITTLE DIFFERENTLY THAN A YOUNGER LIFTER.
For a younger lifter, a one rep max is your current best. It may be very tough but smooth and steady all the way - or it may be a gut-busting, eye-popping, ugly as sin, slow, grinding, agonizing effort that barely would have managed two white lights in competition. A lift that looks sort of like Sylvester Stallone's face at the end of any of the Rocky movies. Even if he wins, he looks like he's been been through a war.
What's more, for a younger lifter the one rep max is a lift where you are totally psyched up and the adrenaline is pumping like crazy. It's a lift you would miss as often as you'd make it - and a lift that you may have hit on your lucky day, when your bio-rhythms were perfect and when the stars aligned exactly right for you. It onther words, it's a lift that is definitely not a sure thing.
An older lifter needs a different definition of his one rep max. For an older lifter, your one rep max should be the top weight that you can handle for one rep in a smooth, steady lift performed in letter perfect form, with razor sharp technique and total control. It's a lift you focus for, concentrate on, and get really serious about, but it's not a lift where you go into super-psyche mode. It's not your all time best ever lift, and it's not a lift you make only on a good day. IT'S A LIFT YOU OWN.
If you base your one rep max on the younger lifter's definition of his one rep max, you'll end up training too hard and too heavy throughout your cycle - and probably not making your 100% lift at the end of your cycle - and that's not a good thing. Base your percentages on the older lifter's definition of his one rep max, and you'll do fine.
Finally, pay close attention to your body and how it responds to different eercises and different percentages all through your training cycle. Learn where you get the most out of your workouts. If you do best in the 80% range, then consider a training cycle where you spend most of your time at that range. And remember,different exercises will probably owrk best at different percentages of your one rep max. You might do best in the 70-80% range on some mvements, while using 80-90% on others. And your "best" percentages for different exercises may change as you grow older. So pay attention, keep your eyes open, and keep careful notes in your training journal.
Note: This is an excerpt from "Gray Hair and Black Iron" - over 300 pages of useable ideas for the older lifter:
Enjoy Your Lifting!
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