I finished the program today so here are my results for the nine weeks. I've given the bare numbers first followed by notes and commentary on the nine weeks.
First some preamble: I started this program as the next step in my back rehab. I've been lifting regularly and consistently for two years after the latest of many long layoffs over the past 25 years. I've been able to bench without pain but had to be careful with seated rows and only started back on squats about the middle of last year. I'd not done bent rows for years and never done deadlifts. I might have done occasional SLDL in the past and I had done hack squats but never deadlifts. I was looking towards the deads and the bent rowing as being the mainstay in strengthening my core and I decided not to use my lifting belt at all to encourage proper form and core conditioning. I broke that rule on the last day for the squats.
Regarding squats, I could probably have used higher weights throughout but the gym has limited resources and I couldn't have gotten any more than 190Kg onto the bar so I knew that was to be my final squat. I just tried to concentrate on getting low enough and feeling the movement. Another part of my rehab.
I decided that doing Military Press would be pushing my luck too far. I did a preliminary week to get used to the bent rowing and the deadlifts and decided that throwing in MP would be too much and so did Smith shoulder press instead. Note that in one of his posts Madcow expressly suggests this is a bad idea. I hadn't read that when I started. I could probably have switched to MP at the halfway stage but didn't want to change up what I was doing. I added in reverse pec deck as penance and to ensure that I worked more of the shoulder than just the Smith press. I also somehow missed that I was supposed to be doing pullups. I substituted cable pulldowns from the halfway stage since I'm too feeble to do pullups for reps. If you include the preliminary week, it could be argued that I did 5 weeks of volume loading.
Deadlifts were the scariest part of this program. Every week except the deloading week was a PR in deadlift and I don't think I really got the hang of them until week 8 when I finally switched to a mixed grip. They've done their job, though: my back feels so much better than it has at any other time over the past three years.
I definitely pitched the bench weights too high at the start but seemed to recover by repeating one each of the 5x5 and 1x5 days.
Supplements over the period: I take glutamine daily. 5g morning and night and 5g PWO. I take multi-vits daily and protein shakes whenever I feel like it. I eat whenever the urge takes me and eat at least three meals a day. I think more about getting at least 200-250g protein than any aspect of calories or meal composition. I couldn't be described as a bodybuilder.
I ran my first ever prohormone cycle from weeks 1-3 of 1-AD and 4-AD. Pretty much minimum dose of each (300mg/150mg). I've never done any other AAS.
I ran creatine from weeks 1-4 and from weeks 7-9. Maybe the creatine accounted for unexpected strength in week 8.
I'm aged 47 and low 20s BF.
All weights in Kg. To get pounds, double the number and add 10%. 100Kg = 220 pounds.
Weeks 1 - 4
Bar Row 1x5
Light Squats 5x5
Smith Seated Shoulder Press 5x5
Bar Row 5x5
5x5 150 155 160 ---
5x5 --- 120 130 140
1x5 160 165 170 172.5
5x5 110 112.5 112.5 115
1x5 115 120 122.5 122.5
Bent Barbell Row
5x5 100 110 112.5 115
1x5 110 115 120 122.5
5x5 110 110* 130 135
Smith Seated Shoulder Press
5x5 80 85 87.5 90
Weeks 5 - 9
Bar Row 1x3
Smith Seated Shoulder Press 3x3
Reverse Pec Deck 3x3
Bar Row 3x3
3x3 160 165 170 175 180
1x3 172.5 175 180 185 190
3x3 115 117.5 120 122.5 125
1x3 122.5 125 127.5 130 135
Bent Barbell Row
3x3 115 117.5 100* 120 122.5
1x3 122.5 125 127.5 130 132.5
3x3 135 140 145 150 160
Smith Seated Shoulder Press
3x3 90 92.5 95 97.5 100
Cable Pulldown (in Plates, which I think are 10 lbs)
3x3 16 17 18 19 20
Reverse Pec Deck (in Plates, probably 10 lbs)
3x3 16 17 18 19 20
Week 1 - Body Weight 120, 120.5, 121
Monday bench tried for 6 reps and failed last rep.
Weds couldn't get access to do squats so did hack squats from floor. Deadlift in Normal style. Also threw in some reverse pec deck and machine upright rows. Back aches/pumps during deads
Friday bench quite hard
Week 2 - BW 120, 120.5, 120.5
Monday: threw in some DB curls 25Kg x 7 for two sets
Wednesday: Struggled with deadlift. Attempted 110Kg with Normal style mixed grip and failed to lift. Did 110x5 for 3 sets in Sumo style and couldn't lift the bar for a fourth set. Switched to Normal style with double overhand grip and did 110x5, 120x5, 130x5. Back pumps bad.
Friday: bench attempted 112.5x5x5 and failed on last rep of last set
Week 3 - BW 121.5, 121.5, 122.5
Monday: bench failed on last rep of 122.5x5 so only 122.5x4
Wednesday: Deadlift went ok in Normal style, added a single at 140Kg. Still using double-overhand. Back pumps not so bad this week.
Friday: Had to repeat last weeks bench weight and got it.
Week 4 - BW 121.5, 121.5, 121.5
Monday: Felt weak during squat warmups. On final warmup got a bad twinge in right leg so aborted squats. Not good for a record-setting day. Bench had to repeat last week's weight and got it.
Weds: Grip failed after 3 sets of deadlift so had to use straps for last two. Attempted and got a single at 150Kg. Finished off with some machine upright rows.
Friday: bench was hard work but ok.
Week 5 - BW 121, 121.5, 122
Wednesday: added pulldowns to Wednesday workout. Should have been doing them from the start. Also decided to make reverse pec deck a Wednesday addition from now on to compensate for doing Smith instead of Military Press. Very easy week. Did some grip work on Friday, pinched 20Kg plates for 60s
Week 6 - BW 121.5, 121.5, 122
Workouts still felt easy this week. Switched grip on pulldowns to mixed grip from now onwards. Added some grip work on Weds. and on Friday: 20Kg plate pinched for 60s, rest 90s, pinch again for 60s.
Week 7 - BW 121.5, 122.5, 121.5
Monday went ok
Wednesay: deadlifts were a struggle. Almost dropped the bar on second set and did drop it on finishing third set. Came away with my back aching.
Friday: Back still hurting. Was ok on squats but couldn't handle bent row. Did 100x5 for 3 sets instead. Grip 25Kg for 60s.
Week 8 - BW 122, 122, 122
Monday: bench went well. half expected to fail but didn't. Struggling on rows but squeezed them out at the expense of lifting body maybe a bit too much.
Wednesday: Finally switched to mixed grip on deadlift. Nailed the 150Kg. Hard work but a big surprise after last week.
Friday: Bent row stayed with the weight I should have done last week. Grip work: managed to get a 100Kg barbell off the floor with each hand. Only just with left. Failed at 110. Grip 20Kg x 60s, rest 90s repeat.
Week 9 - BW 121.5, 122.5, 122
Monday: Went for what was my 1RM on bench at beginning of Jan and got it for three reps. Bent row was very sloppy but kind of squeezed them out. I'd have to mark that as a fail. Squat was an effort but fine.
Wednesday: After last week's deadlift I added 10Kg and it was very hard. Took long rests between sets. Shoulder press was hard, brought bar down to about nose level. Not bad for a weight I'd never even singled before.
Friday: Finally put my belt on for squat. Not particularly hard but that's all the weight there is. Only just got last rep of bench. Almost stalled about half-way up but kept it going. Very pleased. Bent row was of acceptable form.