Originally Posted by phys sam

HI there,

I'm 30 and started lifting weights in Oct last year (after brother in law told me I looked like I'd been on a pastry diet!). I've followed the same splits as you

started back/tri, chest/ bi, sboulders /legs (although legs from start)

now I'm on back/bi, chest/ tri and shoulders legs

Loads of people have told you to do legs and I'd agree (focus on them a lot). How can you bench more than you can squat??!!

I have trained in a different way than you w.r.t. reps. I do warm up set

10reps then 2, 2, 2, 2 untill I get to my target weight. I then aim 5-8 reps for 3 sets (normally 8, then 6, then 5). I also go down a weight to make sure I get in 5-8 if needed........I've found this has kept my max lifts going up regularly.

I also train with a mate (so always have a spotter) who's been training longer and is stronger (in most lifts - although I've opvertaken him on a few now)!

After reading on here I've based my program around compound movements, including some olympic lifts (which are my favourites)

So favourite exercises are Squat, Clean and press, deadlift and bench

I started with a 50kg bench, 50 kg deadlift and 60 kg squat.

I'm now squat 130kg (good ones) - 145kg not so good ones
Deadlift 90kg (no straps) and 135 straps (weak wrists - no jokes please)
Bench 85kg for 6-8 and 95 kg 1rm

So the best advice I got off here is big compound movements with spotters at lower reps for weight increases.