Next Level Programming @ 50 yr old Next Level Programming @ 50 yr old

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Thread: Next Level Programming @ 50 yr old

  1. #1
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    Default Next Level Programming @ 50 yr old

    • wichita falls texas december seminar 2020
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    Iím looking for advice about programming my next level workouts.

    First a little background. I have been active all my life. The majority my activity has been recreational/competitive basketball games - 2 to 3 times a week - even now (except for COVID lockdown). I have lifted weights off and on but never consistently for more than a few months at a time. Iím naturally an ectomorph. I am 6í3Ē and have weighed 190 lbs (+/- 5 lbs) since college.

    I turn 50 yrs old this year and for the past two years I have tried to dedicate more time in weight room. I have mostly focused on Dan Johnís Easy Strength and Rippetoeís SS programs. Strength, keeping injury free (for basketball), and longevity are the goals.

    My 3x5 rep routine has consistently been around 235 lb squat,
    175 lb bench, and
    245 lb deadlift.

    I workout 3 x week using the SS program (except I donít do PowerCleans). My goal is obviously increase strength while keeping in basketball form and shape.

    What, if any, program modifications should I make on the SS routine. I feel as though I have stalled a bit on strength, my bench is hardest to make gains, and my deadlift weight seems off compared to my other lifts.

    Any recommendations?

  2. #2
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  3. #3
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    Sep 2020
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    Thanks for the book recommendation. I assume this has answers to my questions and a variety of programming based on needs of individual, age, goals.

    Also, I use a training log app in the gym (Strong app). Is the programming in the book included in the Starting Strength app? I'm looking for an automatic download of the programming including progressions and scheduled days for each routine. Maybe this is a question for the App forum?

  4. #4
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    Dec 2014
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    Default

    The older you get the more customization is needed. The book gives a variety of programming structures that can be employed, but if you want all of the programming done for you, you will likely need to hire a coach. No book or app will be able to give you exactly what you need.
    __________________________________________________
    Science for Fitness:
    Online Strength Coaching, Nutrition Coaching, & In-Person Training

  5. #5
    Join Date
    Oct 2017
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    Uk
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    Hire a coach. I hesitated and procrastinated for a couple of years before biting the bullet. It’s like getting the right screwdriver after you’ve chewed the heads off of several hundred screws.

  6. #6
    Join Date
    Jan 2016
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    The Great Corn Desert
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    Default

    Quote Originally Posted by Bevilc View Post
    Iím looking for advice about programming my next level workouts.

    First a little background. I have been active all my life. The majority my activity has been recreational/competitive basketball games - 2 to 3 times a week - even now (except for COVID lockdown). I have lifted weights off and on but never consistently for more than a few months at a time. Iím naturally an ectomorph. I am 6í3Ē and have weighed 190 lbs (+/- 5 lbs) since college.

    I turn 50 yrs old this year and for the past two years I have tried to dedicate more time in weight room. I have mostly focused on Dan Johnís Easy Strength and Rippetoeís SS programs. Strength, keeping injury free (for basketball), and longevity are the goals.

    My 3x5 rep routine has consistently been around 235 lb squat,
    175 lb bench, and
    245 lb deadlift.

    I workout 3 x week using the SS program (except I donít do PowerCleans). My goal is obviously increase strength while keeping in basketball form and shape.

    What, if any, program modifications should I make on the SS routine. I feel as though I have stalled a bit on strength, my bench is hardest to make gains, and my deadlift weight seems off compared to my other lifts.

    Any recommendations?
    In addition to Coach Courtland and Nokian's suggestions:

    - Look-up the "First 3 questions" article on the website. Gaining weight while gaining strength will not be detrimental to your speed and SVJ in basketball.
    - If you can't see/hire a coach, post a form check. Review the form check section until you can watch a video and predict the coach's comments.
    - You are not as old as you think.
    - You can lift way more than you think.
    - Consistency
    - Consider the boxout: do you think you would be more effective boxing out (or fighting through one) at 220 to 230 while squatting and deadlifting 400+, or you current weights? Rebounding - better chance of securing the ball with a 245 lb deadlift and 175 lb bench, or 405 dead and 300 bench?

    I'm older than you, never DTP as prescribed, but years on the forum have taught me where I could/should be. It is almost all mental.

    To see one example of what is possible, read through my friend's two logs on this site:

    swan's log
    swan levels up

    He's 6'3", started SS at 50, a natural ectomorph (hard-gainer), basketball player in his youth with an SVJ of 30"+.

    Regards - Mike

  7. #7
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    Sep 2020
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    Quote Originally Posted by mangen View Post
    In addition to Coach Courtland and Nokian's suggestions:

    - Look-up the "First 3 questions" article on the website. Gaining weight while gaining strength will not be detrimental to your speed and SVJ in basketball.
    - If you can't see/hire a coach, post a form check. Review the form check section until you can watch a video and predict the coach's comments.
    - You are not as old as you think.
    - You can lift way more than you think.
    - Consistency
    - Consider the boxout: do you think you would be more effective boxing out (or fighting through one) at 220 to 230 while squatting and deadlifting 400+, or you current weights? Rebounding - better chance of securing the ball with a 245 lb deadlift and 175 lb bench, or 405 dead and 300 bench?

    I'm older than you, never DTP as prescribed, but years on the forum have taught me where I could/should be. It is almost all mental.

    To see one example of what is possible, read through my friend's two logs on this site:

    swan's log
    swan levels up

    He's 6'3", started SS at 50, a natural ectomorph (hard-gainer), basketball player in his youth with an SVJ of 30"+.

    Regards - Mike
    Thanks for the insights. Learning from others that are similar is always appreciated. I'll check out your friends logs. As I'm reading the Barbell Prescription I see two areas - food intake (i naturally don't have large appetite - so its protein shakes for me - and my sleep seems to keep me from recovering properly.

    I agree a coach would be great. I belong to a Lifetime Fitness but most trainers don't seem to be trained in a SS philosophy but there are a few that can help with technique. On-line coaching may be the way until a SS gym opens near me.

  8. #8
    Join Date
    Oct 2017
    Location
    Uk
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    starting strength coach development program
    Quote Originally Posted by Bevilc View Post
    Thanks for the insights. Learning from others that are similar is always appreciated. I'll check out your friends logs. As I'm reading the Barbell Prescription I see two areas - food intake (i naturally don't have large appetite - so its protein shakes for me - and my sleep seems to keep me from recovering properly.

    I agree a coach would be great. I belong to a Lifetime Fitness but most trainers don't seem to be trained in a SS philosophy but there are a few that can help with technique. On-line coaching may be the way until a SS gym opens near me.
    I can recommend SS online coaching as an option. I used Andy Baker as he wrote the book. He will figure out your diet too.

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