PHUL Training Day 1

I decided that since I have a lot of free time up through the month of January and since Strong Lifts hasn't really been giving me the results recently that I wanted, that I was going to double down on the gym and move to a program that a friend of mine recommended me called "P.H.U.L". In a nutshell it's a split day training system that focuses on one half power lifting and one half muscle hypertrophy. It takes a reasonable more amount of time than StrongLifts 5x5 does in order to work, but not so much that I'll be living at the gym every day.

Anyway, my current plan and results are like this:

Day 1 (Power Upper)	Day 2 (Power Lower)
Exercise Sets Bench Press 5x5 @ 55 kg Overhead Press 5x5 @ 37.5 kg Row 5x5 @ 52.5 kg Incline Dumbell Press 4x10 @ 15 kg Lat Pulldown 4x10 @ 40 kg Barbell Curl 4x10 @ 20 kg Skull Crusher 4x10 @ 17.5 kg	Exercise Sets Squat 5x5 @ 70 kg Deadlift 5x5 @ 80 kg Leg Press 5x15 @ 80 kg Leg Curl 4x10 @ 32 kg Calf Press 4x10 @ ?? kg
Day 4 (Hypertrophy Upper)	Day 5 (Hypertrophy Lower)
Exercise Sets Incline Bench 4x12 @ ?? kg Dumbell Fly 4x12 @ ?? kg Cable Row 4x12 @ ?? kg Dumbell Row 4x12 @ ?? kg Incline Dumbell Curl 4x12 @ ?? kg Cable Triceps 4x12 @ ?? kg	Exercise Sets Front Squat 4x12 @ ?? kg Barbell Lunge 4x12 @ ?? kg Leg Extension 4x15 @ ?? kg Leg Curl 4x15 @ ?? kg Calf Raise 4x12 @ ?? kg Calf Press 4x12 @ ?? kg

Anyway, under this plan I'll be looking to increase weights every week instead of after every session. You'll also notice I dropped down a tad on my Squat and deadlifts. It's because I'm really struggling at the higher weight and having absolutely horrible form. I'll move to a lower weight to save my back and keep working on doing the exercise correctly. I think that this is probably a better fit for me due to both my advanced age as well as relatively sedentary lifestyle. To be frank - I was pushing it hard core and I started to notice my body breaking down.

 So with that in mind I'll be heading back to the gym tomorrow to do my day 2 workout. I think I may even go with my wife on Day 3, but not lift - simply I'll do some other type of exercise and hang out with her for fun. :)