Seeking strength programming recommendations for 52y/o finishing Greyskull LP w/ Phraks variant

[uniseal]

I've been lifting on and off for a few years, but never for more than a few months at a time. After about an 18-month break I restarted Greyskull LP in late August and have seen my numbers go up steadily until recently using a 3x/w schedule. However, as I'm starting to get failed sets and Greyskull is supposedly only intended to be used for a few months, I'm looking for a new program that satisfies the following criteria:

1. 3-4 workouts per week
2. Designed for strength, not size
3. Relatively simple to follow (if there's an Android app I can use that's a huge plus)
4. 50+ friendly

Here are my current stats and E1RMs in pounds:

• M52 ~185# w/ 18-20% bf
• Eating ~40%p, 40%c, 20%f with ~500kCal deficit
• SQ: 335, DL: 395, OHP: 140, BP: 215, Barbell Row: 175, Chinup: 54

I've looked at 5/3/1 and the Texas Method. 5/3/1 seems promising, but it's not clear which variant I should select based on my criteria. TM looks attractive, but perhaps too much volume for my age. I've heard that you can skip the mid-week workout to compensate, but working out only two days a week seems low to me.

I would appreciate any advice, especially from those who have been in a similar situation.

 

[levit7]

@uniseal

Designed for strength, not size

At a certain point (soon probably) strength comes from adding size.

Do not do the Texas Method. Forget you ever even heard of it.

5/3/1 is good, you can't pick a wrong variant. Stronger by Science has a lot of good options. Juggernaut 2.0 is good or a GZCL template.

Most (and more) can be found via here: https://thefitness.wiki/routines/strength-training-muscle-building/

 

[uniseal]

@levit7 Thank you for your suggestions and resources. I'll check them out.

FWIW, I'm not opposed to increasing size, but my ultimate goal is longterm strength and mobility as I continue to age.

 

[quos]

@uniseal I have nothing to recommend to a 185lb guy who can do 54 chin ups. You’ve won the game.

 

[uniseal]

@quos Oh, sorry to mislead. That's an estimated weighted 1-rep max (i.e., wearing a belt with 54 pounds hanging from it).

 

[quos]

@uniseal I worked that out. Just messing with you. Good weighted chin. I think my best is 40kg or so.

 

[uniseal]

@quos Thanks. I'm happy with that, too. I can do several chinups with my 6y/o daughter holding onto me, much to her (and my) delight.

 

[davidgarcia]

@uniseal FSL is a good variant to start with, easy to recover from and let's you do lots of assistance and conditioning.

 

[uniseal]

@davidgarcia Thanks! I'll check it out.

 

[nrg23]

@uniseal Check out r/gzcl

 

[uniseal]

@nrg23 In the short time I've had since my post I read a bit about gzcl. It sounds promising. I'll definitely read more about it. Thanks!

 

[nrg23]

@uniseal I have made substantial gains in strength running it in a fairly short time frame

 

[uniseal]

@nrg23 Are you in my age group? How many days/week are you training? Thanks again!

 

[nrg23]

@uniseal I’m 36 and never seriously trained until feb this year. 5’10 and 210lbs now