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Thread: Lou's Log

  1. #1
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    Default Lou's Log

    • starting strength seminar jume 2024
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    Hi folks....I thought I would start with some background. I am a few months away from 59 years old...bw 164.
    I been training since I'm 13. so lot's of mileage on this body.

    I consider myself to be a strength/powerlifter.

    This past December I competed in the 50 - 59 year old - 165lb division.
    Placed first and set the state (NJ) and national record for the three lifts.

    I will compete again this June.

    My comp lifts in December:
    bench 235
    squat 315
    dead 350
    I made a number of mental errors that cost me about 50lbs.

    My goals for June comp:
    bench 255
    squat 340
    dead 400

    Dead's are a weakness I am training to move up. I would like my total for my best three attempts at 1,000lbs.

    My current training I use Johnny Candito's 6 week cycle program with a modification that incorporates auto-regulation

    Will start posting my training tomorrow.

    Thanks

    Louis
    Last edited by lou t; 03-22-2015 at 10:20 AM.

  2. #2
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    Welcome back. Do you do OHP?

  3. #3
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    Quote Originally Posted by carson View Post
    Welcome back. Do you do OHP?
    yes...standing military press....last year was doing seated....made the change beginning of the year.

    my lifts include the following:
    bench - last session - top set 205 x 12
    high bar squat - last session 255 x 10, 245 x3,3,3,3,3,3,3,3,3,3
    BLDL - last session top set 305 x 8
    Military Press - last session tops set 105 x 12
    1 arm DB Rows - last session 115lbs x 15
    pullups - last session bw x 12,10,10
    weighted dips - last session 80 x 8,8,8

    The upcoming week I move out of the high volume/hypertrophy cycle into a linear max for a week than the next 2 weeks heavy weight low volume. Candito's program is based on a 6 week cycle that starts with high volume and transitions to strength high weight low rep.

    Thanks for your interest

    Louis

  4. #4
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    today 3/23
    week #3 Linear Max Phase

    high bar squat - (3) sets 4-6 reps
    270 x 6, 6, 6 rpe @ 10

    Military press
    70 x 5
    85 x 3
    95 x 1
    105 x 13 rpe @ 9.5

    BLDL
    245 x 10

    pull ups
    bw x 12, 10, 8

    10 minutes tabata protocol - stationary bike
    15 minutes stretch

    Note:
    easing into deadlifts...had not train deads in 6 weeks.

  5. #5
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    I'm curious. SS encourages us to do low bar squat. Is there any reason that you don't do them? Also, post some deadlift videos once you start. I do alright in those.

  6. #6
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    Quote Originally Posted by carson View Post
    I'm curious. SS encourages us to do low bar squat. Is there any reason that you don't do them? Also, post some deadlift videos once you start. I do alright in those.
    I just completed a run of 20 reppers.....low bar is a no no for 20 reppers...I am now making the transition to low....I tend to bounce back and forth...heres why....leading up to competition I stick with low bar....right after competition at times I will shift to high bar 20 reppers for a time...usually 8 sessions....than I trade off reps while increasing weights....as an example....I started with 185 and ran it to 245 for 20 reppers....now I am shifting back to low bar from 260 to competition on JUne 7th....with a target of 340 1 rm......
    send me you log link...

    Thanks....I may have an old youtube of deadlift....but its no where never the weight I'm doing now...truthfully Carmen...deads are a weakness of mine...

    https://www.youtube.com/watch?v=QSzoCM7fMY0

  7. #7
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    I've only done one competition. I hope to do more. I'm 68 so I probably won't do many. In my category I would mostly be competing against myself. Here's my log link http://startingstrength.com/resource...ad.php?t=39620

  8. #8
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    Quote Originally Posted by carson View Post
    I've only done one competition. I hope to do more. I'm 68 so I probably won't do many. In my category I would mostly be competing against myself. Here's my log link http://startingstrength.com/resource...ad.php?t=39620
    there may not be many at your age at the comp but most comps you can set national and state records depending on the federation.....last December I competed, there weren't more than 7 guys in the 50 - 59...but was relevant was how I placed nationally.

  9. #9
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    I did 315 on DL. I did not enter any other lifts. 315 is 5 pounds short of the Michigan State APA mark. 501, if I remember right, is the top national for my age. So, I guess I won't top that but I may top 320. Who can tell?

  10. #10
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    starting strength coach development program
    Quote Originally Posted by carson View Post
    I did 315 on DL. I did not enter any other lifts. 315 is 5 pounds short of the Michigan State APA mark. 501, if I remember right, is the top national for my age. So, I guess I won't top that but I may top 320. Who can tell?
    that's impressive...YOu are an inspiration for me.....I'll send you my vid on deads soon....

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