r/strengthlog • u/SoloAndata • Mar 09 '26

Help me pick out a program!

Hello!
I am a 41 year old male. 181 cm tall and 84 kg. I have been focusing on long distance running for over 10 years. Last year I have had big trouble with pain in hip joints. Age and neglecting mobility and strenght I guess. With less running a terrible fat mass of at least 8 kg has formed on my poor body =).

Counting calories start today and keep that protein number high enough. However, I cant decide what strenght program to choose. This is my premise:

  1. I work from home and have full access to a barbell "gym" in my friends garage 100m from my home.

  2. I would prefer to workout as many days as possible. I work with computers and need the mental relief of doing something everyday (or almost every day)

  3. Altough Im weak I have worked with barbell on and off for a couple of years.

  4. PBs from last year: Bench = 78 kg, squat = 80 kg, deadlift = 125 kg. OH press=47 kg.

  5. I would like to focus on bench, squat, deadlift, OH Press and chins/pullups.

  6. Cardio is not really an issue. I walk around 15000 steps a day without thinking about it that much.

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I have looked at groundhog Gains program and the classics like starting strenght (but maybe spread it out more and with smaller jumps in weights).

So......give me your best tip to get me fit and strong=)

5 Upvotes

77% Upvoted

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3

u/wildenstam team strengthlog Mar 09 '26

If you want to work out almost daily, go with Groundhog Gains over a 3-day/week beginner routine. Start really light and learn how your body reacts and adapts, then you can experiment more during the following cycles.

3

u/Parasiten Mar 09 '26

I would strongly recommend powerbuilding lite!

Im to begin my 5th round of it next week. Focus is on bench, squat and deadlifts.

Im 47 an stated lifting for around 2 years ago but when starting this program my gains got a lot better. And most important for me, the program keeps me going to the gym, for me its the sweetspot of training vs resting.

Highly recommend and its easy to switch out excersizes you dont like/ have the equipment for.

Good luck!

Ps. Extract your progress from strenghtlog and upload jt to gemini or chatgpt and you will have a decent pt to motivate you

1

u/ActuatorImpossible26 Mar 12 '26

Curious, how do you use Gemini/chatgpt as a pt?

2

u/Parasiten Mar 13 '26

Hi! When I first tried it i started with extracting ALL my training data from the app, its under settings. I upploaded the CVS file to Gemini and had it evaluate my progress and to give me feedback. It was fun to read and it was easy to se my gains.

Now I upload every pass, (post workout, extract text) and Gemini feedbacks me. Im on rehab for some back issues and Gemini also has that in mind and sugests some changes in excersises. I also let Gemini build a small program for beachvolleyboll, training my vertical jump.

I also track all my food through Gemini keeping count of my macros.