T Nation

Old Guy Training for First Powerlifting Meet


#1

First, a short overview:

  • 47 year old newbie to powerlifting
  • 5’9", 190 pounds
  • Completed Boring But Big 3 month challenge
  • Currently running First Set Last for 3 months
  • Will do 5/3/1 Strength Challenge for 12 weeks
  • This will culminate in first powerlifting meet in May 2017
  • Utlimate goal is to hit 300 lb bench, 400 lb squat, 500 lb deadlift

Monday: International Bench Day

Warmup
Foam rolling
10 reps box jumps onto 30" box

Bench
5 x 95
5 115
5 x 125

Work Sets
5 x 135
5 x 160
7 x 180

FSL
5 x 8 @ 135

Pull ups
10 x 5

Accessory lifts
Standing high cable crossover: 5 x 10 @ 35lbs each
Cross body hammer curls: 5 x 8 @ 35lbs each


#2

In for progress. In powerlifting we call old guys “Master.”


#3

Thanks! I do like the sound of Master. :+1:


#4

Tuesday: Squats

Warmup
Foam rolling
10 reps box jumps onto 30" box

Squat
5 x 135
5 155
5 x 165

Work Sets
5 x 170
5 x 195
10 x 220

FSL
5 x 8 @ 170

I was pressed for time so no accessory lifts this time around. Started using squat shoes and knee wraps and both seem to be improving my performance. Here’s a clip of the final work set.


#5

Wednesday: Conditioning

Warmup
Foam rolling

Work Sets
15 minutes exercise bike
15 minutes stair stepper

I’m going to need to start jogging outside for 30 minutes. The exercise machines are unbearably boring.


#6

Thursday: Press Day

Warmup

Press
5 x 65
5 x 75
5 x 85

Work Sets
5 x 90
5 x 105
7 x 120

FSL
5 x 8 @ 90

Dips
10 x 10

Accessory lifts
Banded lateral shoulder raises: 5 x 10 @ 5 lbs each
Face pulls: 5 x 10 @ 35lbs
Kettelbell hammer curls: 5 x 10 @ 20lbs each


#7

Friday: Deadlift Day

Warmup
Foam rolling
10 box jumps on 30" box

DL
5 x 135
5 x 185
5 x 200

Work Sets
5 x 220
5 x 250
10 x 285

FSL
5 x 8 @ 220

Back raises
10 x 10

Accessory lifts
Seated rows: 5 x 10 @ 90lbs
Cable reverse flyes: 5 x 10 @ 10lbs each

Video of my last work set:

https://youtu.be/HLbHfuIw7Ro


#8

Monday: Bench Day

Warmup

Bench
5 x 135
5 x 145
5 x 155

Work Sets
3 x 160
3 x 170
5 x 190

FSL
5 x 8 @ 160

Pull ups
10 x 5

Accessory lifts
Standing high cable crossover: 5 x 20 @ 25lbs each
Cross body hammer curls: 5 x 8 @ 35lbs each


#9

Tuesday: Squats

Warmup
Foam rolling
10 reps long jumps

Squat
5 x 135
5 x 155
5 x 175

Work Sets
3 x 180
3 x 210
8 x 235

FSL
5 x 8 @ 180

Accessory lifts
Good Mornings: 5 x 10 @ 100

VIdeo of final work set:
https://youtu.be/Zqr7sNo4c1U


#10

Wednesday: Conditioning

Work Sets
30ish minute jog. Went for an out and back route that I know typically takes 30-35 minutes.

Cooldown
Stretching
Foam rolling


#11

What meet are you training for and which federation?

What does FSL mean in your log? I feel like I should know but it’s not coming to me.

I hope you enjoy your first meet as I did mine. I’m also a master lifter and started at 44.


#12

Hey there, good to meet another master lifter!

The meet I am training for is Old Skool Iron Classic in Vacaville, CA. It is a USPA sanctioned event.

As far as FSL goes it stands for First Set Last and is one of the templates/programs from Beyond 5/3/1. I started off doing the Boring But Big 3 Month Challenge template/program and am now doing First Set Last. In late February I will do the strength challenge outlined in the book and use the meet to test my maxes.

Looking forward to the first meet! If you have any tips or general words of widsom they would be greatly appreciated.


#13

Thursday: Press Day

Warmup

Press
5 x 65
5 x 75
5 x 85

Work Sets
3 x 100
3 x 110
6 x 125

FSL
5 x 8 @ 100

Dips
10 x 10

Accessory lifts
Banded lateral shoulder raises: 5 x 10
Face pulls: 5 x 10 @ 40lbs
Cable reverse flyes: 5 x 10 @ 10lbs each


#15

Tips for a first meet:

  • Don’t bother trying to cut to make a weight class
  • Make your opening attempts something that you can do easily when you’re hung over - My first meet I was training with an experienced coach and he advised me on my attempts. My openers were embarrassingly light and I argued about it but eventually went with his recommendation. I was very glad I did because I only got one bench in. If I had bombed my first meet I doubt I would have continued in the sport.
  • Make sure you know all the rules of the federation - I’m also a referee and it’s disheartening to see the number of new competitors who lose a lift on a technicality like not following command.
  • Talk to people at the meet and network. It’s an awesome way to meet people, get information and training tips. Over time, it becomes like an extended family.

#16

Thanks for the tips! I am currently 190 and have entered the 198 weightclass so I should be good on that front. The advice on opening lifts is great as I have started to wonder about what the goal is there. This gives me a really good starting point. Definitely looking forward to getting to know some of the people at the meet.

Thanks again, appreciate the help!


#17

Friday: Deadlift Day

Warmup
Foam rolling
10 standing long jumps

DL
5 x 135
5 x 185
5 x 205

Work Sets
3 x 235
3 x 270
8 x 300

FSL
5 x 8 @ 235

Back raises
10 x 10

Accessory lifts
Hammer curls: 5 x 20 @ 25lbs
Kneeling tricep pulldowns: 5 x 25 @ 20lbs

Video of my last work set:
https://youtu.be/owZ9AQ2CT_A


#18

Monday: Bench Day

Warmup

Bench
5 x 95
5 x 115
5 x 135

Work Sets
5 x 160
3 x 180
3 x 200

FSL
5 x 8 @ 160


#19

Tuesday: Squats

Warmup
Foam rolling
100 reps jump rope

Squat
5 x 135
5 x 155
5 x 185

Work Sets
5 x 195
3 x 220
5 x 245

FSL
5 x 8 @ 195

Video of final work set:
https://youtu.be/6JqUgkL4gQQ


#20

Wednesday: Conditioning

Work Sets
30ish minute jog. Went for an out and back route that I know typically takes 30-35 minutes.


#21

Thursday: Press Day

Warmup
Foam Rolling
10 reps medicine ball slams

Press
5 x 75
5 x 85
5 x 95

Work Sets
5 x 105
3 x 120
7 x 135

FSL
5 x 8 @ 105