In case anyone is interested in seeing how one 50 year old is training for the USAPL Master's Nats, I am posting my workouts for your review, comments, suggestions, criticism, etc. I'm not perfect, nor do I claim to be, but what you see here will be honest and real training juggled with 2 jobs and a family.
It's done in my garage so I train at whatever hour of the day it's convenient for me. I am not sure if I will be able to get time off from work to compete, but I will train nonetheless. If I can't go to Texas, I will do an unofficial/unsanctioned meet in my garage with 3 State/National refs with full single ply gear + belt & wraps
Week of 03/06/06
Monday - Bench Press with 2 mini blue bands 50% 1RM raw x 3reps x 9 sets with 3 grip widths - narrow x 3 sets; regular x 3 sets; wide x 3 sets. Narrow and Wide are 2 finger widths from regular grip
Incline DB Press/Power Hooks
40x8; 75x5; 90x3; 100x3; 110x3
BWx12; BW+25x5; BW+50x4; BW+75x3; BW+100x2; BW+125x1; BW+150x1; BW+175x1
Tuesday - Manta Ray Squat Raw
45x12x2; 135x10; 225x8; 315x5; 405x3
Keiser Leg Press 5 sets working until I failed with a single
Keiser Seated Leg Curl - worked up to a heavy triple
Wednesday - Standing Press Behind The Neck - 45x12x2; 70x10; 95x8; 120x5; 135x3; 160x2; 185x1 strict and 1 push press; 205x2push press both; 145x8
DB Clean & Press - 40x10; 60x10; 80x6
Bent-over lateral raises with DB and Band together - 3 sets to failure
Thursday - Deadlift - 135x8; 225x5; 315x3; 405x2; 495x1; 525x1; 475x3
Crunches with 125lb DB - 3 sets x failure
Friday - Raw BP - 45x10x2; 135x8; 185x5; 225x3; 275x1 Put on loose BP Shirt 295 x 3 long pauses
Pull-ups - BWx20; BW+50x3x3
Keiser Seated Row - work up to failure
Tentative Saturday - Squat with chains - bar+chainsx10x2; 135+chainsx8; 225+chainsx5; 315+chainsx3; 405+chains x1; 450+chainsx3x3 hopefully.
During the week I did a chain drag on Mon & Wed. Plan to jog/walk on Sunday & no lifting.