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advice on templates

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  • advice on templates


    Seeking advice regarding template selection. I'm a 50 y/o male, BW 160, ~10% BF. Over 30 years of weight training experience, but focused on endurance over the past 20 years or so- high reps and circuits along with lots of running and biking. About 8 months ago, I changed my focus to strength training. I started with LP then moved onto some TM and HL programming. Didn't care much at all for the TM- injured my shoulder about a month in. I was adding weight in my squat, but stalled in the other two, and really didn't feel stronger in anything as my effort was raising considerably each workout. I began to track my effort because of this, though I'd not yet heard of the BBM method or RPE.

    I've recently squatted 335x1 (RPE 8.5), 300x5 (RPE 8.5), deadlifted about the same, and benched 200x2 (RPE 9). My bench has never been strong and my deadlift has always been similar to my squat.

    My goals are to increase strength and gain lean muscle mass. I'd be okay adding 10 or 15lbs of bodyweight, as long as I stay lean and conditioned. I have no desire to add significant bodyfat just to gain some extra strength. I have about a four month period each year (coming up in a few weeks) with a lighter work schedule and presumably better recovery potential. I'm looking at the Strength I or Powerbuilding I templates during my upcoming lower stress time, then maybe the low fatigue template for the rest of the year.

    I'd be grateful for any advice or thoughts.


  • #2
    Hey Mark,

    Thanks for the post. I think our Beginner Template starting ~ Phase II would be where I'd start, though you could also start with Powerbuilding I if you've had exposure to RPE before, sure. I think 10-15lbs of muscular BW is more of a 2-3 year goal, but definitely possible as well.

    Barbell Medicine "With you from bench to bedside"
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    • #3
      Thank you Jordan