T Nation

Back in the Saddle


Good to see all you old bastards (and fine young ladies) kicking ass.

Old log here: http://tnation.T-Nation.com/free_online_forum/sports_body_training_performance_bodybuilding_senior/oldmans_531_gravel_road?id=3551481&pageNo=45

Finished my last log with a meet. Decided to take some time off to mend broken parts. Found a good Chiro/ART guy and learned I have a bunch of partial tears that turned into bulk scar tissue. ART rocks BTW.

I overdid the time off, but now all is well and been training for the last couple of weeks. Over the brutal startup DOM's. That shit sucks. Hobbling around is great family entertainment tho.

I'm back to beat my numbers from the last meet. Raw 198 Master II USAPL. I'm 54.
Squat 352
Bench 320
Dead 435

But the real deal is I have a new position as a volunteer trainer at an "at risk" youth shelter. I have a group of kids and a ton of donated high school gear in a large dedicated weight room. We have budget to buy more gear (hello EliteFTS). Its a non-profit focused on getting at risk high school kids to college, so after school tutoring and PL coaching to supplement their NCAA prep stuff. I coach after work and workout at my company gym in the AM. I'm totally new to coaching. These kids are awesome and motivated.

So I'm really looking for support from y'all that I can pass on to my young homies. This shit is golden and I don't want to screw up.

My Latest workouts:
Today Squats - no belt

Bar x some
135 x 10
185 x 8
225 x 5
255 x 5
285 x 3
245 x 5 x 3

Accessory stuff

Tuesday Bench:
Bar x some
135 x 15
185 x 5
225 x 5
245 x 5
265 x 3
285 x 3
295 x 2
245 x 6

Accessory Stuff

Monday Deads - no belt
bar x some
135 x 10
185 x 5
225 x 5
275 x 5
315 x 5
345 x 3
365 x 3
385 x 2

Accessory stuff

Still trying to get some mojo back. No formal program yet. Just shaking off cobwebs.

Thanks for checking in.
BTW - the OP handle comes from my grownup kids who don't know any better.



Hey Mike, welcome back!

That's great about the kids. If your heart is into it, and it's very clear that yours is, you can't mess it up man. You'll rock that shit and the kids will forever remember you for it. Looking forward to following along.


Strong start back and glad to see you post. Now go out and kick some young-un butt.


Welcome back Mike!

That is awesome that your following the path of the teacher. Couple of hints if I may:

  1. Teach proper warmups
  2. No log no lifting--no questions on this one.
    3.Teach proper form
    4.Teach them patience. This will be the hardest.
    5.Teach them how to spot and help others and encourage
  3. simple full body Squat-Bench-Deadlifts 3 times a week -throw some arms in there on friday.

I am seriously envious of you.



Well, well, well...look who wandered back onto the reservation! Hey Man, glad to know things are well...good luck and thanks for the community service....awesome!


Thanks Wiex - Checked your log, good stuff there.


I've been lurking your log GV. Making great progress.
I think the young-un's are going to kick my butt.


That means a lot to me coming from you buddy. Those tips are great!
Was thinking of putting them on a 5x5 with your #6 tip. A lot of volume per week, but they are teens. Will keep them in the 50-60% 1RM range and raise the weights every two-three weeks. Thoughts?


Ahem...look which lurker decided to stop by and rattle my cage.
Good to hear from you brother. Hope all is well.


bar x 25
95 x 10
135 x 5 x 5

Dips, pull ups, and DB presses

Needed to get home and start packing for camping trip over the 4th.
Y'all have a great holiday week.


You do the same, Mike!


Go H-L-M heavy,light medium approach and vary the rep ranges.

Heavy squat 5x3 5 sets of 3 reps -reps are straight across
light sqauts 5x10 take 60% of weight done on heavy day
Medium sqauts 5x5 take 75% of weight done on heavy day.

When kid can perform the 5x3 acroos the board in a smooth and controlled manner move up weight 10 pounds and start over.

Deads heavy 3x3
light 10x1 60% of heavy
medium --power cleans 5x5

Bench heavy 5x5
light ohp 5x10
medium incline bench 5x5 70% of bench

Throw some assistance and conditioning in there.

Food for thoughts here.



The Old Man's back in town!

^Love that program Rick, simple and could work for a lifetime imo as long as boredom is not an issue.


Welcome back! I'm in the 50+ crowd now. Congrats on working with the kids. Teaching them that life (and lifting) is a marathon and not a sprint. I wish I would've known that in my teens & early 20s. Envious of your bench number.


Thanks Hawkcapt - 50 is the new 40 so you are still in good company.
I have a long way to earn the kids respect, but hopefully will help them with patience. As long as I can improve their biceps and abz, I'll have their hearts and minds.
Thanks for checking in and appeciate the props.



Thanks - this is really good stuff. I'm going to run this for a while and see how they do. Tonight I worked in with them for a set of Deads, then got too busy coaching to do a personal workout. I got 3x3 of 315 before I had to stop and coach. Pretty clear I can't workout with them right now. Its mainly demonstration and education.

Had 8 kids ages 14 to 17 who never experienced deadlifts or squats, except one who plays football had a little squat experience. We did a lot of warmups/form work then dove into working sets once they found a challenging weight which varied between bar weight and 135lbs. One kid had a pretty good rash up his shins. Did the same for squats and a little lighter for bench. I was very happy to see how quickly their form came together on all the lifts. They were listening.

When I left they were doing chins as a group.
Pretty sweet.


Thank you for your words. To be clear on the template because I fear I worded it kinda jumbled:

Monday Heavy squat, medium bench and light deadlift

Wednesday: Light squat, heavy bench, medium deadlift

Friday: Medium squat, light bench and heavy deadlift.


Sounds like the kids are learning and having a great time and you are being rewarded as well.


Congrats on the volunteer work, very admirable OP.


Well I'm still not sure what I've gotten myself into this time. One of my goals this year was to "give" to people in need . I did some work with the homeless in the worst parts of San Francisco, but was always put on security detail and ended up with all day special projects. Folks that were way beyond help and very disruptive. Was hoping I could work with kids since most adults are beyond help.
This deal happened through a friend of a friend. I put it out there, but now thinking be careful what you ask for.