Right now I’m doing the pyramid. It’s my first time running anything other than the simple 531 and I’m enjoying it so far. I did taper back and skip the pyramid part for deadlifts (still recovering from a back/hip issue). But for bench and squats the volume has been very good. I’m only doing 3-4 sets of 10-12 on 3 accessories and plan on ramping up next cycle for more volume. Especially because I’m on a caloric deficit and would like to see faster progress
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Today:
Decline bench
Push ups
Kettle bell one handed swings
Seated rows
Curls
Walking lunges
Abs
X3 rounds.
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Good to see you back
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I’m caught in the shitty land of age taking its toll on me. I’ll be 44 this summer and shits starting to wear out. I’m probably gonna be forced into lower weight/ higher rep stuff, it’s kinda what i was fucking with before surgery. I’m still keeping the main 3 compound lifts so i think a 863 will work. Overhead pressing might be a thing of the past though… i have a MRI on a shoulder coming up soon. Father time always wins lol. Good luck to you man, keep posting your journey 
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Upper/lower workout 4 to 5 days a week with yoga and stretching on off days. Should really get cardio going on those days too but I hate fucking cardio Lol.
Upper is 2 chest 2 shoulders and 2 back. 3 sets each 6-10 reps.
Lower is 2 Quads 2 hamstrings 2 calves. Plus 1 exercise each for arms. I’ll usually do that about 4 months than maybe switch to PPL if I have time to lift 6 days a week
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Lol ain’t that the truth man! You know it’s with this in mind that I’ve actually moved away from a lot of the standard Olympic lifts that I used to do and started incorporating a lot of physical therapy type band exercises and stabilizing exercises into the routine. Just like you I still keep a couple of the core lifts but even with those I will often put say a one legged deadlift in instead of the heavy standard deadlifts ect. I have actually found from an appearance point of view and a overall health point of view I think it pays dividends, it just doesn’t have the same feel.
Great to see you’re doing well brother. I had a labrum repair and cleanout in 2014, still can’t hold the bar for squats… my arm just doesn’t do that anymore it seems 
lol… so I got Goblet squats and front Squats and a hack Squat machine at home 
Hope you’re feeling better soon!
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