Hitting 52 this Fall and scheduled to compete in late Sept.
I’ve spent the last year being mean to my body practicing BJJ. The injuries are all healed up so getting back to my happy place prepping for a meet. My conditioning is on point and I’m sitting at 192lbs. Tested my lifts last week and worked up to a 9RPE on Squat (395) Bench (300) DL (500) OHP (245)
Primary meet goal is to walk into181lb class without an extreme cut. The meets are fun but I get more fulfillment watching my training progress.
I’ll be using the full body routine that has worked well for me in the past. It’s bits and pieces of principles I’ve picked up over the years and thrived on. 3 training days that all include a main lift, supplemental lift, and accessories. As I get closer to the meet, I’ll just be squatting ,benching, and pulling “korte3x3” style. off days will be conditioning and small BB stuff if needed. Weekend heavy day training will be at a local gym (SQ / Deadlift), with all other sessions in my basement gym. I have a beach vacation planned this summer and will have access to a solid gym so training shouldn’t slow down. Here we go…
Application is in for a June 14th Meet. Will just be deadlifting. I’m now 55yrs old and somehow still intact. Still training but do more kick boxing and BJJ along with strength training. I haven’t benched with a straight bar in years, dumbells and the occasional swiss bar have served me (and my shoulders) better. Currently 200lbs 19.1% BF via dexa scan. Training to walk into the 181s. As usual, I’m more concerned with making weight and my opener than anything else. My last meet was about 4yrs ago and I pulled 550 at 180lbs. I’m healthy and ready to do this again. I’ll be using a conservative 525 training max. Because this is a single lift meet for me, I’ll be utilizing bloc periodization with lots of tugging.
Week 1 Day 1
A) Conv DL 340lbs x24 singles w/30 seconds rest between sets
B) Deficit DL 370lbs x6x3x6x3
C) Reverse Hyper 3x15
D) GHR 3x10
E) Core and ab work.
I warm up for all training on rower or assault bike followed by lots of band work and rolling till I feel ready to get after it. Alternated hook grip and alt grip on main sets. Weights moved fast. Good start.
Day 2
A) Paused Hatfield squats 5x5 225
B) Single leg split squats 3x15
C) Dumbell seal row + shoulder rok 4x10 @50
D) 1 arm DB press + face pulls 4x10 @35
E) bi and tri band work 3x15
F) Hanging leg raises 3x25
4:30AM - 5:50 at home. All sets done with 1 min rest. Training was as easy as it’s supposed to be at this point. Hardest part is not putting more weight on the bar.
Off days have been cardio, yoga, and kick boxing on the heavy bag.
D) seated 1 arm overhead DB press. 20,30,40,50,60,70x5
E) bodyweight dips x10 x25 x10
F) lots of core and ab work.
I’ve recovered from bicep tendinitis, but started to feel a little bit of a tinge while doing dips. I’m gonna spend some time working on my shoulder mobility while I focus my really hard efforts on my dead lift. Solid training session.
Band overhead triceps extension 2x15 / Olympic bar curl 2x15
Roman chair 2x25
I haven’t touched a straight bar bench press in years. BJJ did a number on my shoulders and flat barbell pressing was painful. It took a lot of reps with the empty bar to warm up. I plan to add 10lbs a week and see if I can get past this injury. I’m steploading all accessory movements on upper body days moving forward. With my emphasis being on deadlifting I’m using these days to get my technique back and work past my shoulder injuries .
Found myself in Albany, NY yesterday so decided to train at Albany Strength XXXL.
Really cool old school iron gym. Tons of racks and specialty bars. The gym literally has a competition platform area with red and white lights : ) friendly vibes and lots of clanging metal.
A) Conv DL. Worked upto a nice 495lb single without a belt. As I was clearing the knees I felt a tightness in my right glute / ham so I instinctively shifted my power more into my left foot to relieve the pressure on the right and completed and held the weight for a 3 second count. So, my hamstring is my weak point so I will be doubling down on getting them stronger.
B) SSB paused at floor squats 3x3 @185
C) torso work.
Was happy with pull and decided to call it early. Didn’t feel like I had much in the tank after the pulls. Onward and upward