Old Man TM modifications for powerlifting participant.
I am a 60+ year old who had severe injuries (broken back, etc.) when I was younger. Although I would like to become a “competitor,” due to the lack of other old people in my age and weight class, I have so far only been a “participant.”
From a powerlifting perspective, having a volume, light and intensity day for both squatting and benching, instead of alternating with non-competition lifts, may make sense. Also, since the combination of light bench variations and moderate pressing doesn’t seem to have an adverse effect on intensity day, I would rather do both on Wednesday instead of alternate them.
Because of old injuries, squatting sometimes causes problems that persist long after a workout is over. In contrast, deadlifts never do. Since I have never done power cleans, which have some risk of aggravating old injuries, I believe replacing them with deadlifts is a reasonable approach.
Before posting, I read SSBBT3, Barbell Prescription, and Practical Programming and searched the Forum.
Please critique my approach.
Format: sets x reps, % of 5RM, variations if any
Monday:
Squats: 4x5, 90+
Bench: 5x5, 90
Deadlift: 2x5, 90
Wednesday:
Squat: 2x5, 80, pin or pause
Bench: 3x5, 80, close grip or long pause
Press: 3x5, 90
Chin, 3x8, ?
Friday:
Squats: 1x5, 100
Bench: 1x5, 100
Press: 1x5, 100
Dip, 2x8, ?