Older trainee needs programming help

[jfrancisny]

Mr. Rippetoe and/or older trainees that have had success following the SS program;

I've recently purchased and read SS 2nd Ed. and PPST. I've also purchased the SS DVD, but haven't yet had the opportunity to watch it. I'd like to make the SS program the core of my training going forward, however, due to my age and other factors, I'm unsure how to attack the programming.

Currently, I'm 47, 6' tall and 205lbs at about 13% bodyfat. Some quick background:

Two years ago after dieting down to 173lbs from 214lbs via cardio and calorie control exclusively, I decided to start resistance training. Having never lifted before, I did some dopey bodybuilding type stuff using a bowflex and dumbells for about a year. Then, I switched entirely to free weights and adopted a program gleened from Stuart McRoberts Brawn series performing priumarily compound movements and the micro-loading principle. I've been doing a full body workout 3 times every 2 weeks using a Mon-Wed-Fri A-B split for 7 months. I train exclusively at home. To give you an idea of where I am right now, my current program looks like this:

Each training session begins with a warmup of ab work of some variation.

Training Session A:

Squats (to parallel or just above) 234# 3x10 +1# each workout
Deadlifts (with trap bar) 273# 3x10 +1# or +2# each workout
Shrugs with trap bar 185# 3x10 +1# each workout
Calf raises with barbell 192# 3x10 +2# each workout
Side bends with dumbells 82# 3x10 per side +1# every other workout

Training Session B:

Bench Press 150# 3x10 +1# every other workout
Dumbell rows 62# 3x10 per side +1/2# each workout
Seated overhead press 99# 3x10 +1/2# every 3rd workout (very slow progress here)

Generally 3 warm-up sets of 10 reps leading up to squats, deads, bp, and ohp. No warm-ups for others.
2 minutes rest between warmup sets and 4 minutes rest between all work sets.

My questions are:

1) Should start with the novice program, but because of my age, increase weight weekly instead of per workout? Or should I increase poundage each workout but in much smaller than 5#/10# increments? Are there other changes/concessions or regiments that are better suited to my situation?

2) Based upon my age and considering the weight I have already gained (up 32lbs from my low point), will significant additional weight gain be necessary to progress beyond the novice stage?

3) Is the use of a trap bar for deadlifts (and/or squats) acceptable within the parameters of "the program"?

4) I'm in the New York area. Would I benefit from attending the upcoming seminar in Brooklyn, or is it geared more towards trainers and coaches?

5) Probably a dumb question - in PPST you mention that "faster is always better" with regard to rep cadence. Is that true for the negative part of the movement as well?

6) Should rest time between work sets remain a constant, to better monitor progress? When do you know when it's appropriate to lengthen rest times between work sets to help complete all 3 sets?

Any guidance or advice is greatly appreciated. Thanks for your time.

Sorry for the longwinded first post.

[Mark Rippetoe]

Come to the seminar. Two slots left. These kinds of questions are dealt with there, and it not just for trainers and coaches.

[JB1981]

Come to the seminar. Two slots left. These kinds of questions are dealt with there, and it not just for trainers and coaches.

Brooklyn?

[phalzee]

I started last year @ 54 after 20-30 years of dicking around, cancelling out any strength training with too much cardio and eating like I was trying to lose weight rather than trying to build muscle. Now I feel great (great being a relative term after 50) and frankly that's really the ONLY thing that matters to me. I do have a couple bits of advice based on my experience though.

Your first question asks how long you should expect to be a novice. I suggest you don't worry about it. Do the program as best you can and accept you may be a Permanent Novice. You're a Novice until you're no longer adding weight. What's the goddamn rush? Getting strong is a marathon not a sprint.

As to frequency, I'm on a similar schedule to yours cuz I found I just wasn't ready to lift again after a one day lay off. I'm doing every third day or so and it's going just fine. One of the good things McRoberts does is stress that for some of us there's a fine line between being lazy and knowing your body. (Keep in mind as you read his books he IS a bodybuilder. So take what he says with a grain of salt.) In my opinion if you can't lift strong, you shouldn't be lifting. If this means an extra day (or two, or three) you're better of taking the time to recover, than wasting your time lifting badly.

Another opinion...in your question 2 you ask about how much weight gain is appropriate. My advice is quit weighing yourself! Scales are for competitors, anorexics and fish. Let it go man! It's about how you look and feel not how much you weigh.

I envy your opportunity to attend one of Rip's seminars. Even if it were for coaches, it'd probably be worth lying your way in. It's not like you wouldn't learn something.

Keep up the good work, but stop overthinking it. Work really hard, and rest and eat a lot. We've already used up the first half our lives, we should be trying really hard to enjoy the last half.

[Mark Rippetoe]

Brooklyn?

I think Brooklyn is in the New York area. And I think there were two slots left yesterday.

[Mark E. Hurling]

phalzee describes my own lifting and exercise routine nearly exactly since my early 40's. Although following much of the same protocols both you and he describe got me strong, I've gotten much more so in the year I've been back to basic barbells and iron. If Rip was inclined to come to California (and God knows I can't fault him for not being anxious to) where I live, I'd get there somehow. I know that even at my age I'd get better and benefit still more from it. You can go a long way from where you are now at your age, ya' pup. By the way, welcome to this place geezling!

[Mark Rippetoe]

I keep getting inquiries about it. We haven't been invited to a properly-equipped gym there.

[mlentzner]

So what constitutes a properly equipped gym? I would think that some power racks, decent barbells, and iron plates and rubber bumpers would be sufficient, no?

If I ever open my own gym, I'd certainly want it to be Rip approved.

Matt

[Mark Rippetoe]

That's about all you need.

[Ello]

I gotta find you a proper gym in the San Diego or Los Angeles area. NEED to go to one of these seminars.