Older lifters - intenstiy squats and intensity DLs on same day?

[Treg]

Wondering if any of the coaches or somewhat older lifters have strong opinions one way or the other on this. I know that many intermediate lifters do intensity squats and intensity DLs on the same day. But is it generally feasible for older lifters?

I’m 56 (and three quarters!), 6’1”, 210 lbs. Currently running a 4-day split spread out over Mon.-Wed.-Fri., like this:

1. Intensity squats – 2 sets of 3, with a backoff set of 3 at 90%; volume DLs – 1-2 sets of 5 at 70-75%.
2. Presses
3. Intensity DLs – 2 sets of 3; volume squats – ascending sets of 5, ending with one set of 5 at 90%.
4. Presses


Lately I’ve been having trouble recovering from workout 1 in time to do my intensity DLs in workout 3, so I’m thinking about switching things around and doing both squat and DL intensity in workout 1. But I figure that in order to do it right, I’d need to reset DLs (again!) at least 15-20@ in order to adjust to doing them after the heavy squats, and I don’t want to do that if it’s generally considered bad practice for lifters over whatever age.

Heaviest recent squats: 355 x 3 x 2, but I’m currently back around 345-350 because I had two summer colds in rapid succession that weakened me a little, plus some travel, etc.
Heaviest recent (sort of) DLs: 350 x 3 x 2, but then I did a reset back to 295 and came back up doing 5s to address my grip strength (decided to ditch the straps).

My DL is now back around 330 x 3 x 2 and now I’m suddenly failing like I’m regressing, i.e., doing too much. My grip (DOH, transitioning to alternate) isn’t the issue, so it’s kind of perplexing – last time DLs in this weight range were not a problem; I did 330 x 5, then transitioned to 3s and did 335 x 3 x 2, and just kept on going up to 350. Rest between sets, sleep habits and diet haven’t changed.

Any insights would be greatly appreciated, and thanks in advance!

[Delaying_the_inevitable]

I'm in my 60s and this is my approach:

Monday: 5 sets of 5 bench, 3 sets of 5 press, assistance

Tuesday: 4 sets of squats, 2 sets of 5 deadlifts, assistance

Friday: 1 set of 5 squats, 1 set of 5 bench, 1 set of 5 deadlifts, assistance

I had been on 3-day Texas method but decided to split volume day. Since I am powerlifting, I like having three competition lifts on one day. I am dealing with an injury now, but may add a very light or form day for squats later.


I would welcome comments and criticism of my approach.

[Tony Patriarca]

Greetings:

My coach has me splitting intensity and volume onto each of the four days.

Mo: Squat Intensity (1x5), Deadlift Volume (RDL 3x5)
Tu: Press Intensity (1x5), Bench Volume (3x5)
Th: Squat Volume (3x5), Deadlift Intensity (1x5)
Fr: Bench Intensity (1x5), Press Volume (3x5)

Reps and sets will change as needed. I like it because all of the workouts are about the same length and equally as hard. So, you do not end up with one extra heavy day and one marathon day.

[jbackos]

I'm 58-1/2 competing in PL as a master 242 and major lifts are as follows:

Sunday - Bench (V)5x5 paused
Press (I)2-5, then 2 drop sets of 3-5

Monday - Hi bar Squat (I) 2-5, then 2 drop sets of 5 (paused)
Deadlift (V) 6x2

Wednesday - Close Grip Bench(I)2-5, then 2 drops of 5-12
Dips 3x5

Friday - Comp stance Box Squat (V) 5x5
Block pulls below knee (I)1-5, then 2 drops 2-5
Wide grip Bench 3x8-12

Assistance varies

[Nockian]

I use the old man modified HLM template in TBBP.

I'm 58 and in my second year of lifting @ 5'8" and 178lbs

It uses a progression by adding 5lbs to SQ/DL and 3lb PR/BP every 3 week cycle, but reduces the reps each time the weight is added.

So wk1
Mon SQ 3x3 100%; Bench 3x4 100% ; pull ups 3 sets AMRAP.
Wed SQ 5x1 85%; Press 3x4 100%; DL 3x1 100%
Fri SQ 5x2 95%; Bench 5x3 95%; chins 3 sets AMRAP

Wk2
Mon SQ 4x3 100%; Bench 4x4 100% ; pull ups 3 sets AMRAP.
Wed SQ 1x5 85%; Press 4x4 100% DL 4x1 100%
Fri SQ 5x2 95%; Bench 5x3 95%; Chins 3 sets AMRAP

Wk3
Mon SQ 5x3 100%; Bench 5x4 100% ; pull ups 3 sets AMRAP.
Wed SQ 1x5 85%; Press 5x4 100%
Fri SQ 2x5 95%; Bench 5x3 95% (and add 3lbs); chins 3 sets AMRAP.

Wk4 repeat week 1 add 5lbs to SQ/DL ; 3lbs to press and bench.

I've found this program to be manageable. DL no straps 147.5Kg (324lbs). At some point I may add in a light DL day, but for now this has been working well.