TacticalBarbell.com

I'll keep a log here, someone may find it useful. I'll be 46 in a few days, 6'1" and 220lbs +/-. I have a history of orthopedic issues and old injuries that I work around.
In general I train every other day, alternating between strength and conditioning days. Strength cluster currently is DL, BP and curls. I cycle 2x5, 2x3, 2x2. For DL it's 20lbs and BP is 10lbs increases between sessions. Cycle to cycle it's a ten or five pound jump. So it looks like this:
DL 2x5x100, 2x3x120, 2x2x140, 2x5x110, 2x3x130, 2x2x150....
I only do curls during the x5 and x3 sessions, with five pound increases.
Conditioning work is some kind of complex or cluster followed by a run or bike of some sort. Right now I'm alternating between KB swings/press/chins and front squats/press/chins. I try keep runs under 5k because my knees bother me on longer stuff. Intervals and hard, short runs work fine. In between training days I walk and walk for active recovery.

2 Oct
DL 365 x 2,2
BP 205 x 2,5

Easy sets with 2 minutes between. Had three more reps in the pull. BP was nice and tight, no pain in my shoulder.

4 Oct
Run 5k in 21:04
This was on my treadmill set at 1% grade. I've found that replicates flat run courses pretty well, I'd expect to hit 22 flat without issue.

6 Oct
DL 335 x 5,6
BP 190 x 5,5
Curl 115 x 5,5

Rushed through today's work while getting stuff done around the house.

9 Oct
DB clean and press x10
Run .25 mile
DB clean and press x10
Run .25 mile
DB clean and press x10
Run 1.5 mile
Total time 19:12

Done with 45 lbs DBs. 1.5 mile leg was in 10:40.

10/12
DL 355 x 1
BP 135 x 12

Low back was very tight from work the last two days. A late call on Tuesday turned into an 18 hour day, got three hours of sleep and another ten hours. Did my warmups, pulled the first rep and decided to call it good. Did a set on the bench just because I was there.

14 Oct
Run 3miles 24:20

Back was still tight so did an easy run and stretched after. Hot tub and couple White Russians later helped too.

16 Oct
DL 275 x 5
BP 200 x 3,3
Curl 120 x 5,5

Only did warmup sets on pulls just to see how the back was feeing. Felt good during and after but I'll give it a few more days. I'll keep the weights the same for my next cycle.
Bench felt ok, not as tight as I'd like. This actually put more pressure on my back than pulls did.
Curls were strict and slow.

19 Oct
DL 315 x 5
BP 185 x 5

Back to back long days but I wanted to get some work. The lower back is feeling decent, 315 went up without any issues. Took it easy on the bench.

21 Oct
A good day on a dive boat. Two non-penetration wreck dives at 80fsw.

23 Oct
Spent the day at Disney with the family. Two hour drive, eight hours of walking carrying the diaper back pack and watching the little have fun. I felt a lot better at the end of the day than I thought I would.

25 Oct
DL 315 x 5,5
BP 185 x 5,5
Curl 115 x 5,5

27 Oct
F Sqt 135 x 5,4,3,2,1
OHP 135 x 5,4,3,2,1
Chins x 5,4,3,2,1
Done in rounds with a little rest in between sets. Total time was 11:04

Run 1mile in 7:09

Right glute and hammy were tight so I called it at a mile. Stretched pretty aggressively after.

29 Oct
DL 325 x 5, 295 x 5, 5
BP 190 x 5, 165 x 5, 5

Want to get some additional volume in with back off sets. Starting conservative and taking easy increases when I’m ready. The back off sets are at 90% of the top set.