Would like some advice - Updated with new routine after medical advice

Quick background, 47 years old and pretty new to weight training, did 3 months last Jan-Mar and stopped due to bad back and nasty flare up of long standing illness (Crohns). Started again 15 weeks ago doing a PPL which was good then switched to Stronglifts 5x5 7 weeks ago. Was doing well for first 6 weeks then really struggling on squats more and more each session but not failed. Being getting seriously fatigued after workouts and getting worse each time to the point where I felt I hit a wall on Wednesday and I need to make some changes.
This was confirmed by my monthly blood samples I have to have due to the drugs I'm on for Crohns, red blood count way down, liver function down, inflammatory markers up, creatinine way up and a few others out of normal range. I've a specialist appointment next week to discuss further but the bottom line is I'm not in good enough shape to squat at max 3 times a week for a prolonged period.
 
Wheels made a suggestion in my journal (thanks Wheels) to switch to a light/medium/heavy regime for squats and this made a lot of sense to me. Due to the poor state of my health at the moment I think it makes sense to extend this to my whole routine, at least until I get back on an even keel health wise.
 
This is what i was thinking of doing to hopefully allow me to carry on with Stronglifts and still keep a little progression going.
Mon          Wed          Fri            Mon          Wed          Fri
Squat       Squat       Squat      Squat       Squat       Squat
Bench      OHP          Bench     OHP          Bench      OHP
Row         Deadift     Row        Deadift     Row         Deadift  
Light - 50% PB 3x12
Medium - 75% PB 4x8
Heavy - PB+2.5Kg 5x5
 
The other option I was considering was going back to my previous PPL as it feels easier recovery wise on a split routine compared to the full body nature of Stronglifts.
Any thoughts, comments or suggestions are welcome.

I think you've probably answered your own question buddy.
 
Stronglifts is a demanding routine and works great for some, but with underlying factors you probably need to look at another training style, at least until you get yourself in better physical shape.
 
I'm not super keen on stronglifts for beginners or relative beginners, I think a decent PPL or well though out full body programme that starts with one big compund and finishes with some isolations and (what I call) smaller compounds.
 
Having said all this though, and at risk of sounding like a chliche, the key will to be to find what's best for you based on the factors that the Crohns and it's medication bring along.
 
Rest is always very important in any routine and if there's on criticism of stronglifts it's the lack of rest - I suspect for you, rest may be an even bigger factor to consider - stronglifts might not be the horse for your course.

i think even with the light, medium, heavy rotation, its still too much frequency for what is basically full body for someone that has compromised health and recovery at the moment.
 
id probably say stay with the 3 days per week, as it gives plenty of rest days, but drop the stronglifts approach for now, and switch to a 3 day split at a medium intensity and medium volume.
 

Im not qualified to answer, but i will say that from my experience recovery is easier for me from a split routine than a full body utilising compounds. Much will depend on volume i guess.
Also you dont IMO need to be pushing for pbs the way youv'e listed above, sometimes its necessary to back off a little and just maintain. Again my opinion, i dont think gains are as linear as some programs would like us to believe.
 
 

dazc


i think even with the light, medium, heavy rotation, its still too much frequency for what is basically full body for someone that has compromised health and recovery at the moment.

id probably say stay with the 3 days per week, as it gives plenty of rest days, but drop the stronglifts approach for now, and switch to a 3 day split at a medium intensity and medium volume.

 
This is exactly as i would do.

You sound similar to me, I got to around week seven and suddenly stalled on the squats. I couldn't complete 5x5 at three consecutive attempts, so dropped down by five kilos and then dropped them from the dedlift day altogether, it didn't half make a difference to my legs recovery. I've now started to stall on the OHP as well.
 
I was thinking about going back to PPL as well, but I like the idea of 3x full body per week as I travel a bit for work, and very occasionally only get to the gym twice a week. 
 
I was also wondering if there was an alternative full body routine that would allow for both recovery and progression.

Thanks for the replies, quick update.
 
Been to see the specialist today who also got me in with a dietician and a physio for a chat about diet and exercise. Spent the whole day backwards and forwards to the hospital but it's been worthwhile.
 
Got a huge b0llo0cking off the specialist for overdoing it and ignoring the signs, fair enough I guess I deserved it.
 
Dietician says I need more protein in my diet and suggested taking a good quality protein supplement but said she wasn't able to recommend one. Not a clue about any supplements so I'm looking for help here, probably need to trawl the diet/supplements boards.
 
Physio surprised me, I really thought he would be a waste of time but he was actually very good and pretty knowledgable on Crohns too. After a good chat about what I want to achieve and my state of health we came up with the following PPL routine, which he thinks will be better from the fatigue/recovery point of view with it being a split and a lot less punishing than Stronglifts.
He also recommended slower progression and a protein supplement too so really need to learn about that.
 
Push - Bench, Military Press, DB Flyes, Bicep isolation
Pull - Deadlifts, Pendlay rows, CG Lat Pulldowns, Tricep isolation
Legs - Squats, Leg Extension, Leg Curls, Calf raises
 
All to be done 3x8-12, by that I mean 3x8 to start, working up to 3x12 then upping the weight and going back to 3x8 and NOT going to failure at all.
I'll slowly introduce increasing cycling and Concept 2 rowing after workouts and/or on rest days for cardio.
 
I know you guys aren't medical experts but you know your stuff when it comes to weight training, does this look a decent routine that will allow me to get stronger, a little bigger and generally fitter?
 
 Also can anyone point me to a source of good reading/information about protein supplements, or even make a recommendation.
 
 
 
 

yes mate, looks much much better than what you were doing given your circumstances.  theres no reason at all why you cant make good progress on that routine, IMO it will be better than stronglifts, though others would disagree on that im sure.
 
Protein wise, if your just wanting a basic protein to add extra to your diet then have a look at the bulk suppliers

Thanks Daz, much appreciated.
It's kind of a watered down version of the PPL I did for 8 weeks prior to starting Stronglifts and I was very comfortable on it whilst making some decent progress.
I was pretty sure that was what I was going to go with so it's good to get a vote of confidence.

I'm starting to have doubts about Stronglifts as well.

Monday morning I attempted a 110kg deadlift, managed 105kg the workout previous, but couldn't even get it off the floor.

Dropping to 100kg was no different, I'm working away for the next two weeks with no access to a gym, so I might start afresh when I get back.

stephec


I'm starting to have doubts about Stronglifts as well.

Monday morning I attempted a 110kg deadlift, managed 105kg the workout previous, but couldn't even get it off the floor.

Dropping to 100kg was no different, I'm working away for the next two weeks with no access to a gym, so I might start afresh when I get back.

I'm sure Stronglifts is a good program, I certainly enjoyed it and made good progress but I just hit a massive brick wall, probably due to my age and health coupled with inexperience. Maybe it's not the best routine for old, knackered beginners.
 
It's a big ask squatting at your max, then coming back 2 days later with 2.5Kg more and doing that relentlessly 3 times a week. It's the squatting that wrecked me, I was OK with everything else really even though I'd pushed several PB's in all the other lifts. It's a very intense routine and I know I wasn't getting enough protein in to sustain it either.
 
That said, it's served a purpose and I feel better for it, I'm stronger and have learned much better technique so it's been positive overall. I think it's something I may come back to at some point, but probably start heavy and just do a month to push PB's then go back to PPL again.
 

Hi mate, as ive said before im not qualified to comment but can comment based on my own experiences.
I like your new plan.
It would be more like the sort of thing id suggest for someone, full body is good for many and many progress really well, but i far prefer a split like the one youve posted.
Also within that theres room for some variation, different bench variants, d/bells b/bells etc for shoulders, different row variants, tricep and bicep variety, lunges single leg squats and on. This will keep it interesting, fun etc...
 
Your strength and muscle growth will certainly continue, stronglifts will without a doubt give you that but the pb chasing involved to me isnt realistic.
 
Protein wise it all depends really, all are only a suplement to you diet as you know and id make sure whole foods are in check first. Then you could put a shake in after your workout ( id add carbs like malto here) or replace a meal throughout the day with a shake either on its own or with carbs like oats or with a piece of fruit bannana etc.
Before bed you could use a blend of proteins or a casine (sp) based protein which will digest slower through your sleep. ( cottage cheese works just as well here)
Whey during the day pwo etc.
Brands wise they are all very much of a muchness imo, but obv some are better quality than others, the bulk supplied jobs are fine. I choose more based on taste tbh as 5lb lasts me a month'ish and cookie dough super delux choc supreme brownie may taste great for the first 2 days but soon wears your taste buds down ime. PHD are good flavour wise, Gaspari are excellent but flavours are very heavy, CNP are quality and taste good but not cheap...
Try and get a few samples from the online shops and myprotein etc and take it from there.
 
Again all my opinion, not an expert by any means but its how i take and choose my protein.
 
 
 

Poached, just looking at your new plan.
 
You have a biceps isolation on push day, and a triceps isolation on pull day, is that right?

works perfectly well that stephec.

stephec


Poached, just looking at your new plan.

You have a biceps isolation on push day, and a triceps isolation on pull day, is that right?

No it's not right, it was me being a dick rushing and not checking what I typed.
 
I know alot of people do it the other way around but I like to do biceps on pull day and triceps on push day as you say, just feels more natural to me and better for recovery.

^ It's more logical that way around and a better opportunity for growth. It is better for most people to have biceps with pull and triceps with push but it certainly aint a deal breaker either way.

Thanks guys, I never knew it could be done either way.
 

you can do, what ever way you want, there are better plans for whatever reasons but there is no right or wrong as such.
 
Reason bi's are paired with back/ pull day, biceps have already received training stimulus from the pulling/ back training so in effect pre exhausted. Makes sense, good principal and works well.
 
Reason to pair bi's with chest or shoulders/ (push day) - bi's have received little direct stimulus from the 'push' training so when you hit bi's after chest/shoulders they are fresher ( for want of a better word) so you can hit them harder more directly. Also your bi's will get direct training stimulus on chest / shoulders (push) day and if you structure you week right with enough rest between chest day and back day you will then get another stimulus for you bi's when you train back (pull).
Also the above all obv applies to the tri's but the reverse scenario... if all the above makes sense..lol
 
Dont get too wrapped up in the details, train hard, rest well, eat well and it will sort its self out.
I often have a chest day, back day, bi's day, tri's day.... etc etc all on their own or may do chest with bi's or legs with delts etc etc whatever.
 
If you get the stimulus and the nutrients and the rest, you will grow and get stronger however you put the training days together.
 
 

from personal experience with fatigue i found full body 3xweek (ABA,BAB) was the way forward. if you feel tired for 1 session go light, if you feel tired for several sessions go quite heavy but very low reps and if you are completely exhausted then **** the session.