[snicksmith]

OK... so I've been training steady and hard but, seem to have hit a wall . So, I'm going to try this for a nine week cycle....

5 x 5

Monday:

Olympic Squats 5x5 (same weight)
Benching 5x5 (flat, close grip or regular)(same weight)
JS Rows 5x5 (same weight)
Accessory (low volume triceps and abs)

Wednesday:

Olympic Squats 5x5 (reduced 15-20% from Monday) or Front Squats 5x5
Standing Military Press 5x5 (same weight)
Deadlifts 5x5 (same weight) (if you pull 2.5x bodyweight do 3x5)
Pull ups 5x5 (use weight if you need it)
Accessory (biceps and abs)

Friday:

Olympic Squats 5x5 (working up each set)
Benching 5x5 (flat or incline)(same weight)
Rows 5x5 (same weight)
Accessory (low volume triceps and abs)

Week 5, I'll deload (2 workouts this week)
Week 6, back to full schedule :eek:

[snicksmith]

Mondays workout... legs are sore, chest and back ok, need to do more weight and find my fatigue at rep 5.

245 - body wt

Bench Press | Dumbbells:
Set Reps Weight
1 5 45
2 5 50
3 5 55
4 5 60
5 5 65

Deep Squat | Barbell:
Set Reps Weight
1 5 145
2 5 145
3 5 145
4 5 145
5 5 145

Bent Over Row | Barbell:
Set Reps Weight
1 5 95
2 5 145
3 5 165
4 5 185
5 5 195

[dbolplustest]

as far as I know this system is intended to add mass.

[snicksmith]

That's my goal, my gear should arrive in the 4th week of this system to add the extra boost

[snicksmith]

Age: 45
Height: 6' 2"
Weight: 245
Abdomen: 42"
Calf: 16"
Chest: 46"
Hip: 40"
Neck: 16.5"
Thigh: 24"
Upper Arm: 16.5"

Body Mass Index: 31.5 kg/m2
Body Fat Percent: 22.8
Body-Mass Index, Waist-to-Height Ratio and More...

[dbolplustest]

wow age 45 :eek: and for how long are you in bodybuilding?

[snicksmith]

45 yrs young... I'm active with outdoor sporting (hunting, dirt bikes...etc) been 5 solid yrs with natural/over the counter supplements. Newbie with gear, running 1st cycle next month, looking at a 'Dbol+test' run.

Advice on 1st cycle is welcomed

[mike]

Congrats on your age and healthy way of life. Dbol plus test is good but at this age I would recommend only test as your liver will be more affected at this age. IMHO

[roids4ever]

what is your progress bro? Please update us.

[Huge Tom]

What is your success with power increase?