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Old 06-20-2014, 08:04 PM   #1
bamazav
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Default Powerlifting training for Masters lifters

Been doing a little reading lately, probably too much and now I am thinking too much. Any way, We have quite a few geezers here. Most lifting plans are written by and for 30 somethings and under. What are some plans you older guys who are powerlifting have found useful? How have you modified some of the plans out there, 5/3/1, cube, Sheiko, Smolov, etc...?

Let's help each other out.
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Old 06-20-2014, 08:38 PM   #2
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I have been following 5-3-1...BBB (5 x10 with 50%)...but with the deads, I dont follow BBB, even though deads are my favorite, thats a little too much volume for me.

I also had GREAT success running BIG for a year...added 188 lbs to my total
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Old 06-20-2014, 09:04 PM   #3
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Originally Posted by bamazav View Post
Most lifting plans are written by and for 30 somethings and under.
Bam - I think you've hit the nail on the head.

As we get into our 40s and 50s we most surely respond differently to the stresses of PLing. I'm into my 4th decade of PLing and hitting raw PRs in the BP & DL for what its worth.

My program has evolved over the last 4 years. Last year I was hitting a fullbody once a week but alternating heavy / light. For the last 4 months I'm following a fullbody once every 10 days. I go all out on each lift (one or less than one shy of failure). After warming up I do one set per movement. Working toward 7-9 rep work set. I'm doing about 10 sets total (Squats / Deads / RDLs / Bench / CG / BB rows / Shrugs / MP / Pinwheels / db laterals. When I get within 12 weeks from the meet I'll split the workout and remain on a 10 day rest (between movements).

I don't know what this would be labeled. 'Minimalist Dinosaur HIT Lazy' I guess. I don't push this or promote it. Works for me. Last 3 years have been my best.

One difference I see between young 'uns and geezers: Young Lifter - lift more subtract when the have to. Geezer - lift less...add when desired.
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Old 06-20-2014, 09:06 PM   #4
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I modified 5/3/1 also. I don't do an all out set on deads and only 3 sets on deads. Also, I decreased the intensity and increased the frequency. Works way better. Wish I would have done it from the start. I really haven't noticed any,difference physically. The mental side is the battle,ground. Quite reading shit.�� I have a family and a business the create stress. When I was 20 it was cheap beer and the ladies on the weekends. Good times good times.
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Old 06-20-2014, 09:13 PM   #5
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20 it was cheap beer and the ladies on the weekends. Good times good times.
Falstaff? Shlitz? Strohs? Hamms? Olympia? Pabst?
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Old 06-20-2014, 09:36 PM   #6
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Best Meet Lifts:
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The iron is there during my times of happiness, sadness and anger. The iron is there available through the 4 seasons and inclement weather. The iron is there to either comfort me or motivate me. The Iron manages to show me how strong I am or how humble I need to be. The iron does not yell, but it always demands respect. The iron is not a disciplinarian, but when disrespected, I feel it for a long time. The iron does not love or hate, but we definitely share a strong bond. And no matter how far I stay away or for how long, the iron is there, waiting to be lifted.
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Old 06-20-2014, 10:00 PM   #7
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I have found most everything is written and aimed at the younger lifters. It took me awhile to figure this out after having a few burnouts lol.

Thus, I decided to go for custom, week by week, programming from JB. The mortgage is paid off, so why not. (not that he charges that much lol)

I have had enough of generic programming, even tho there is quality stuff out there of course.

Combine that with live coaching from the Crew on the weekends, and my JimGym weekdays, and it makes for a complete package.

This, along with my diet, is what I spend all my spare money on. Some people golf or ski or play hockey or whatever - I lift.
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Old 06-20-2014, 10:06 PM   #8
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Old 06-21-2014, 10:53 AM   #9
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NICE!
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Best Gym Lifts...Dosen't matter....they don't count!

Best Meet Lifts:
Squat = 325
Bench = 210
Dead = 353
Total = 888

The iron is there during my times of happiness, sadness and anger. The iron is there available through the 4 seasons and inclement weather. The iron is there to either comfort me or motivate me. The Iron manages to show me how strong I am or how humble I need to be. The iron does not yell, but it always demands respect. The iron is not a disciplinarian, but when disrespected, I feel it for a long time. The iron does not love or hate, but we definitely share a strong bond. And no matter how far I stay away or for how long, the iron is there, waiting to be lifted.
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Old 06-21-2014, 10:40 AM   #10
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