T Nation

Powerlifting at 50 Plus


#1

Week 1 of 12:
Dynamic Speed Benches ( 3 grips): 235 x 3 x 9 sets
I am 12 weeks out from 4/14/12 meet. Starting to move my speed bench weights up a little each week. I'm gonna wave 235, 250, and 265
Wide Front Pulldowns: 5's 145, 160, 175, 190, 205/10 - I supersetted these with my Speed benches.
Slight Incline DB Press: 100 x 20 x 2 sets.
Band Pull-a-parts: mini bands x 15 x 4 sets
Green (medium) Band Push downs: 100 total reps.

Felt pretty good today.


#2

1/16/12 ME Squat/Dead Day

Week 1 of 12
I'm just healing up from two fairly serious hamstring tears from 2 months ago, so this is my first real ME Squat/Dead day since I've been rehabing. If all goes well I'm planning on entering push/pull on 4/14. Once I turned 50 I quit squatting in meets. So far so good tonight.

Standing Abs: 160/20 x 4 sets
Light Reverse Hypers: 70/12 x 3 sets
Rack Pulls: weights 3" off the floor with Purple (light) Bands doubled across the bar. Not sure what the total tension is but it's heavy!
3's 135, 185, 225, 275. 1's 315, 365, 385. Stopped there. No pain in my hammy's. It was fairly light even with all the band tension. I'll push it a little more each week.
Keystone Deadlifts: 225 x 20 x 2 sets
Seated Green (Medium) Band Leg Curls: 16, 12, 10
Parallel Grip Chins: BW x 12, 8, 8, 8, 8

Good Work Today.


#3

I'll be following.