Lou's Log

[lou t]

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

[carson]

Welcome back. Do you do OHP?

[lou t]

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

[lou t]

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.

[carson]

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.

[lou t]

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

[carson]

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

[lou t]

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.

[carson]

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?

[lou t]

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....