Tweet
Logging 2019 and forward here.
57 years old 5' 9.5" Currently 195 to 200 lbs daily. Started lifting December 2016
First powerlifting meet was February 2018. (USAPL)
Goal was to total over 1,000lbs, and not get redlighted on my first ever meet squat
^achieved
Went 9/9
177.5/392 PR
100/220
185/408 PR
462.5/1,019 PR
Second meet Nov. 24th 2018
182.5/402 Meet PR
107.5/237 Meet PR
200/441 PR
490/1,080 PR
9/9
Upcoming meet April 6th 2019
Main goals are 1,100 + total,
112.5kg bench (will get the M2B state record back) 110kg would be a meet PR, and not a disaster if my Total goal is met.
Push squat and DL numbers up. Both are (M2B) state records at this point.
I know that state records in a small state, in the M2B class are not that big a deal, but they are huge for me.
I am prepared to risk my third bench if it means going for 112.5kg. That will be new territory as far as meet day approach.
So far i have been most conservative with bench attempts.
Current PRs
LBBS 405lbs
Paused bench 242.5lbs T&G 250
Deadlift - conventional -hook grip 441lbs
OHP 150lbs - Not training this lift at all. Test was May 2018 after not pressing for 6+ Months
I'll test again at some point when i have a lull in meet scheduling. Just for curiosity to see how 4X week benching affects OHP
Currently training squat 2X week on a double progression starting at 80% 1RM (used training max of 395 to start) 2X5 moving to 3X5 in three week mesos with progressively heavier top singles on the last day of each meso. Hit 365, then 375, with 385 coming next.
This appears to be working well, and is keeping me fresh for my other lifts.
Higher volume helped me get to 405, but has been generating more fatigue that gains lately
I'm hoping this double progression can be a long term solution for squat training.
Bench is on a 4X week 4 way DUP, with a heavy top single every day. Currently 237.5 paused is that single. This was my 3rd at the last meet.
Most of this work is paused. Light day worksets (6X6) i do T&G.
I've been progressing everything 1% a week since the first week of December.
All reps paused worksets are getting quite challenging on some days, and i will break to more sets of fewer reps when needed to continue the paused work.
DL has been on SSPT singles 1X week for about 16 months now. 10 week cycles.
It works, and i'll keep doing it until it doesn't.
I did run the first 5 weeks of a cycle with an in between weight bump this time, since two 10 week cycles would not fit in my alloted time before my next meet.
Then i started over with my planned "full" weight bump and will run that till the meet.
I'm curious to possibly play with this "extra voulme" approach of adding the front half of a cycle.
From a large scale recovery standpoint, it has seemed nice to do in the post meet period.
I ran up to 390X1X8 before starting over.
All in all, i feel better about this set up than anything i've done so far.
I'm pretty much 100% sure i'm getting stronger entering my 3rd training year, i feel fresh for my sessions, and i no longer dread squat days.
57 years old 5' 9.5" Currently 195 to 200 lbs daily. Started lifting December 2016
First powerlifting meet was February 2018. (USAPL)
Goal was to total over 1,000lbs, and not get redlighted on my first ever meet squat
^achieved
Went 9/9
177.5/392 PR
100/220
185/408 PR
462.5/1,019 PR
Second meet Nov. 24th 2018
182.5/402 Meet PR
107.5/237 Meet PR
200/441 PR
490/1,080 PR
9/9
Upcoming meet April 6th 2019
Main goals are 1,100 + total,
112.5kg bench (will get the M2B state record back) 110kg would be a meet PR, and not a disaster if my Total goal is met.
Push squat and DL numbers up. Both are (M2B) state records at this point.
I know that state records in a small state, in the M2B class are not that big a deal, but they are huge for me.
I am prepared to risk my third bench if it means going for 112.5kg. That will be new territory as far as meet day approach.
So far i have been most conservative with bench attempts.
Current PRs
LBBS 405lbs
Paused bench 242.5lbs T&G 250
Deadlift - conventional -hook grip 441lbs
OHP 150lbs - Not training this lift at all. Test was May 2018 after not pressing for 6+ Months
I'll test again at some point when i have a lull in meet scheduling. Just for curiosity to see how 4X week benching affects OHP
Currently training squat 2X week on a double progression starting at 80% 1RM (used training max of 395 to start) 2X5 moving to 3X5 in three week mesos with progressively heavier top singles on the last day of each meso. Hit 365, then 375, with 385 coming next.
This appears to be working well, and is keeping me fresh for my other lifts.
Higher volume helped me get to 405, but has been generating more fatigue that gains lately
I'm hoping this double progression can be a long term solution for squat training.
Bench is on a 4X week 4 way DUP, with a heavy top single every day. Currently 237.5 paused is that single. This was my 3rd at the last meet.
Most of this work is paused. Light day worksets (6X6) i do T&G.
I've been progressing everything 1% a week since the first week of December.
All reps paused worksets are getting quite challenging on some days, and i will break to more sets of fewer reps when needed to continue the paused work.
DL has been on SSPT singles 1X week for about 16 months now. 10 week cycles.
It works, and i'll keep doing it until it doesn't.
I did run the first 5 weeks of a cycle with an in between weight bump this time, since two 10 week cycles would not fit in my alloted time before my next meet.
Then i started over with my planned "full" weight bump and will run that till the meet.
I'm curious to possibly play with this "extra voulme" approach of adding the front half of a cycle.
From a large scale recovery standpoint, it has seemed nice to do in the post meet period.
I ran up to 390X1X8 before starting over.
All in all, i feel better about this set up than anything i've done so far.
I'm pretty much 100% sure i'm getting stronger entering my 3rd training year, i feel fresh for my sessions, and i no longer dread squat days.
Comment