Being over 40
does at times require remembering that we aren't 20 anymore and workouts have to be adapted accordingly. Lately it's adding in some body weight work with higher volume instead of lower volume heavy barbell work
We are still doing the quasi-PL routine 5x5 (strength specific training, but not a modern PL workout). Squat, deadlift, OHP and bench press are still done 5x5 going heavier every week. However pendalay rows had been dropped in favor of using cable rows. Now those have been dropped for bodyweight
reverse rows. Doing 3 sets to failure.
This is actually harder and seems to be giving a better upper back workout, but it takes the low back risk completely out of the equation.
Another change is doing reverse crunches instead of kneeling cable crunches with weight. Again, training is to failure for 3 sets. Takes the low back risk out of the equation once again.
I'm hoping that by not stressing it on some of the other work the lower back will be fresh and rested more for squats and deadlifts.
Another bodyweight addition is pullups instead of lat pulls. These are quite a bit harder, but can be done without a gym and when no equipment is available. Once again, 3 sets to failure.
Pushups are added for another chest workout on wed, and this should add more tricep work too. Again, doing 3 sets to failure.
Although these are exercises I'd give to a beginner until they get strong enough to do "real" 5x5, they are a nice change from doing the same thing for quite some time now. And hopefully they will give the joints a break.
With the higher volume bodyweight work, I don't think the biceps or triceps will need anything extra at all, so there will be no direct arm work for at least the next 8-10 weeks. If results are like I think they will be...there will be none ever again.
Direct arm work was the cause of my tendonitis, so dropping it completely will be hopefully good for healing it up. And once it's healed, hopefully I'll have the good sense not to push for 135lb skull crushers again and bring it back... as I seem to keep doing.