T Nation

Couldn't Find the Over-55 Forum So I Posted Here


#1

Thought I’d introduce myself and finally start logging stuff. 57, longtime poster but absent for a while. I mainly train for powerlifting - been doing that for about 4 years or so after wasting my time in the gym for years prior. 5’9", 185lbs. Followed 5/3/1 for about 2 years, then switched to a more autoregulated type of training, which is easier on my old joints. My current maxes:

Squat - 275ish (working back up slowly after a long bought with quad tendonitis)
Bench - 265 (as of 3 weeks ago)
Deadlift - 445 (my pull has always been stronger than my push).

My goal is to get to a 4 plate squat, 3 plate bench, and 5 plate deadlift before I die. I planning on having some fun in the meantime. More later.


#2

Welcome. There are a number of us over 50 in these parts. And a lot of powerlifters. Do you compete?


#3

I did a meet last year, but the knee problems have kept me from doing any more this year, at least so far. The recovery is going well, so I hope to do more competitions in the future.


#4

Today was deadlift day. I’m doing a 5 week block of 3x3 to focus mainly on strength. This was week 4.

Pullups: BWx10,10,10
Deadlifts: Worked up to a single of 445 (tied PR), then 390x3,3,3
Good Mornings: 135x8, 185x10,10,10
Face Pulls: 70x10, 80x10,10,10


#5

welcome … nice work on the DL and pullups


#6

Yesterday was squat day. I’ve been fighting a case of quadriceps tendonitis in my right knee for the past year or so. I took a couple of months off squatting entirely earlier this year to try to lick it for good. I started light (1 plate) and added 10lbs/week to build it back up, doing a lot of paused squats as well as stretching. I also have been wrapping my knee, not too tight but tight enough to provide support. This was my first week starting up a 5x5 block.

Squats: 95x5, 135x5, 185x3, 225x5,5,5,5,5
RDL: 135x8, 245x8,8,8,8
triceps pushdowns with rope: 60x10,10,10,10


#7

Today was bench day.

BB Bench: 95x5, 135x5, 185x5, 205x5,5,5,5,5 (RPE = 7,7,7,8,8)
Cable Row: 140x8, 210x8,8,8,8
Flat DB Bench: 85x8,8,8,8

I’ve been feeling weak on the bench lately, probably from losing about 15lbs due to not squatting for so long. Hope to get the weight up now that the squat is coming along. I guess I also need to start eating more, but that’s usually not a problem :slight_smile: I’ve have no knee pain at all from last Monday’s 5x5 squat session, so I am hoping I’m on the right track.

I try to autoregulate my bench workouts at least. I’ve been doing basically an LP for the squat for rehab, and I’ve never been good at estimating RPE for the deadlift. I started 10lbs lighter than my last bench 5x5 block, so I have some work to do. After 5 sets I was toast, so I stopped there.

Damn, it was hot in the gym. We’ve been getting the summer rains in AZ, and the humidity is high. I was sweating like a pig.


#8

I’ve also changed my foot position for the bench to farther out and farther back to try to improve the arch and keep my butt on the bench, but it has affected leg drive. I’m hoping with practice I can get that back.


#9

Ahh, the dreaded ass on the bench/leg drive dilemma! I live it.


#10

Glad I’m not the only one!


#11

Deadlifts yesterday. The last week of my 3x3 block. I worked up to a heavy single.

Pullups: BWx10,10,10
Deadlifts: 135x5, 185x5, 225x3, 275x2, 315x1, 365x1, 405x1, 455x1 (new PR)
395x3,3,3
Good mornings: 135x10, 185x10,10,10
Face Pulls: 85x10,10,10,10

I’m back at the powerlifting gym for a while at least. They have a Texas Deadlift Bar so I used that. I’m not sure how much it helped, but the 455 seemed to fly off the floor. Hitting the 450 mark was a mini goal for me. Now on to 500.


#12

Welcome. You’ll find this is the place to be. As for 500, it appears you are on the correct track.


#13

Congratulations on the PR!


#14

I squatted yesterday. I am still wrapping my right knee. No belt, yet at least. I felt a slight pain in my left hip after the squats which I never felt before. It still hurts a bit today. I suppose I was doing something wrong, but don’t know what. I’m hoping it was just a one-time thing. The knee continues to feel good, however.

Squats: 95x5, 135x5, 185x3 (paused), 235x5,5,5,5,5
RDL: 135x8, 245x8,8,8,8
High Face Pulls: 70x10,10,10


#15

My bench press seems to be declining as of late. I’m 15-20lbs weaker than I was a couple of months ago. This seems to be the story for my benching - 1 step forward and 2 back.

Pullups: BWx10,10,10
Bench: 95x5, 135x5, 185x3, 210x5,5,5,3,4 (RPE: 8,8,8,9,9)
Cable row (wide grip): 145x8, 205x8,8,8,8
BB Bench: 80x10,10,10,9

Called it a day. My legs are still sore from Monday’s workout.


#16

What assistance work are you doing for your BP?


#17

Mostly DB bench, DB incline bench, and triceps work (pushdowns, French presses). I was doing weighted dips up until a few weeks ago when my shoulders started to hurt after doing them.


#18

Hmmm… I am not one to be dishing out advice, but started the 5/3/1 for Hardgainers and have seen an enormous improvement. But, I am an idiot so not sure if that counts. It works better for me if I throw another day of DB presses in the mix, instead of waiting a whole week the work chest again.


#19

I did 5/3/1 for a year and a half. I saw gains for sure, but ended up beating myself up a bit as the weights got heavier. I may revisit it. I currently am trying to get two days of bench pressing in a week. One max effort day, and one volume day where I do 3-4 sets of 8-10.


#20

Yesterday was deadlift day, the first week of my 5x5 block Today was my “bro day” at the gym where I do a lot of curls and stuff. My hip hurt a bit after deadlifting yesterday. I think it may be tied to changing my foot position on the bench, which kind of coincided with the onset of the pain. Getting older is all about managing the aches and pains.

yesterday:
Pullups: BWx 10,10,10
Deadlifts: 135x5, 185x5, 225x3, 275x2, 315x1, 365x5,5,5,5,5 (snappy and quick)
Good Mornings: 135x10, 185x10,10,10
Face Pulls: 80X10,10,10,10

today:
Bench: 165x8,8,8,8 (RPE=7, 1 sec pause)
French Press: 80x10,10,10,10
Tri Pushdowns with rope: 60x10,10,10,10