Advanced programming for an old powerlifter
I have been lifting 3 times per week for almost 50 years. I started with something similar to the SS NLP for compound movements plus a few accessories. As I got older, my lifting was more along the line of minimum effective dose and my focus on conditioning increased. About 1 1/2 years ago, I decided to start competing and began adjusting my training accordingly. I ran an NLP for a few months and I have been on a modified 3-day TM for almost a year.
At this point in my training, new PRs are a long time in between which makes it hard to know how well my training is suited to my goals. Due to my age and my general reluctance to make large changes in programming, most of the modifications I test are relatively minor. I have considered an 8-week pyramid model, similar to the one on page 180 of PPST, but I am reluctant to add that much volume during the accumulation stage. Since overtraining and injuries at my age are harder to recover from than when I was younger, I am hoping that one of you who is an older lifter or has coached someone with a similar profile to mine might help me avoid mistakes.
Sets X Reps below:
Volume Day: SQ - 4X5, BP - 5X5, DL -3X3
Recovery Day: SQ - 2-3X5, OHP - 3X5, Chins - 3X8. Limited accessory work
Intensity Day: SQ - 1X5, BP 1X5 and 1X8 backup set, DL - 1X5. Limited accessory work. I do rotate reps and sets along the lines of 1X5, 2X3, 3X2, 5X1.
Three days per week: 30 minutes conditioning. Normally, Stairmaster without holding the handles or C2 rowing machine. I am long past the novice stage and no longer adding much (if any) LBM, I have found that it helps reduce soreness. It also helps me keep up with my children when we are hiking or running together.
Six days per week: stretching after lifting or cardio.
For many years, I deadlifted 3 times per week, but switched to 2 times as I got older. As long as I am not grinding out last reps on both days, I don't have problems with recovery. Based on my own experience and comments on this forum by SS coaches, I reduced my squat volume to compensate for added deadlift volume. I have AC joint issues that make cleaning and front squats problematic and necessitates the use of a close grip for some of my volume day bench work.
Although I haven't pulled a heavy deadlift single for a while, my max should be around 450. My goal is to pull 500 in the next year and hopefully maintain that until I turn 70. Unlike the first time I pulled 500 as an inexperienced teenager wearing running shoes, I now wear proper shoes and have reasonably good form.
3 questions: 1) 5 minutes minimum, 2) 5 pounds per month if lucky 3) roughly 3500 calories and 200 grams of protein per day and 9 hours per night attempted sleep which is interrupted by bathroom breaks
My weight varies between 190 and 200 and based on the USN body fat calculator my LBM is about 180 pounds and my BF is about 8%.