Clarifications for PPST3 special populations-older lifters
60 year old male. Lifting for 3 years plus. Height 5’8” Weight 174lbs
I really like the simplicity of the program choices offered in the final section of special population-olderlifters. Even more so than TBP.
There are a couple of things which I would like to ask you to elaborate as I’m going to create my own template from it.
1) older adults need breaks from very hard training.
That makes perfect sense because we don’t recover as fast. Is this an absolute position because the suggestion in phase 3 clearly indicates a twice per week workout which seems almost too little. Will that very depending on the individual to any significant degree, or could that be three times per week ?
2) older adults don’t benefit from high volume workouts.
After trying different programmes I judge that to be entirely accurate except as a form of conditioning. I’ve noticed that insufficient intensity during volume work is wasted effort. I’m less breathless running up a hill though.
Do you judge that there is sufficient volume in the ascending sets of 5/Back off method to drive real progress for any lifter ?
I did utilise program 6A HLM in TBP which certainly improved my numbers, but particularly the squat. It didn’t work so well for the other lifts. I was coached by Andy Baker and was able to improve the other lifts considerably even on a cutting diet with substantial weight loss, but my squats went down. Then I used one of his template Texas method programs which didn’t work well for me, probably because of the high volume/low intensity work which fits with what you have written.
3) older adults detrain very quickly....
No questions, that’s my experience.
4) weights must be progressed very conservatively
Is this more rule of thumb. It seems to be pretty uniform that if you’ve been lifting for a few years big leaps don’t happen anyway.
However, if you aren’t progressing-the first 3 questions permitting-with the very gradual approach, could it be too gradual ? Can it be changed up in some way, or should I even try ?
My thoughts here is that I’m getting pretty close to what I think is possible for me. It might be more the case of trying to hold on to where I am, rather than making any gains. My squats are substantially lower than they were -from a high of 110Kg in 2019 to 85Kg today for reps. Yet my DL is better at 172.5Kg compared to 150Kg in 2019. Press and a bench are pretty much where they have been since 2019 with some occasional PRs and the odd set back.
I’m going to add some accessory movements such as dips, barbell rows, chins and LTEs into the mix as they appear to have helped drive the DL and helped with the small PRs on the pressing movements. Those aren’t specifically mentioned in that section, but I’m assuming that you would approve of including them ?
Thanks for any help given.