Presses stalling on Old Guy Intermediate

[johnnys]

I've been running the Intermediate program from PP3 for old guys (I'm 50) since the book arrived, using back off sets on 4 lifts (no PCs). I also do chins and curls once/week.

Press and bench have been stalling, missing 4th and 5th reps at 167.5 lbs and 275 for a few weeks. Squat and deads continue to progress on plan (at 340 and 375 5RM). No real change in eating or sleeping, but BW has been steady at 210 and 25%ish BF by eye.

Should I just reset, try 5x5 on press/bench, or is there another obvious program choice? It can't be time for advanced programming yet, can it?

Thanks (and congrats on #3)

[Andy Baker (KSC)]

Which program are you using?

[johnnys]

Sorry - had the name wrong when typing from memory - "back-off method" in "post-novice programming" in the "older lifters" chapter - PGA 233 and 234. I've been doing mostly as written, Sunday and Wednesday, chin-ups instead of pull downs, plus a few curls.

[Andy Baker (KSC)]

Probably need to get away from doing just 5s. You'll respond well to some heavier singles and doubles at this point to unstick your fives. Switch to a TM based program with a moderate volume of 5s on volume day and a rotation of singles, doubles, triples on ID.

[Tom Lang]

Andy suggested this for me (and I turn 50 on Saturday):

(I'm on a 4-day split, with bench/presses on Monday and Thursday)

Monday: Heavy press singles 5x1; bench 3x5
Thursday: Press 5x5; bench assistance. Like dips, or LTEs.

I usually do chins on those days, too.

I'm not particularly strong, but singles got up to 140lbs before I had to reset due to travel and gym closure/relocation issues. They went up steadily, too. But, YMMV.

[johnnys]

Thanks Andy and pckn. I'm digging through PPST3 trying to figure out how to do this/TM and stick with 2 day per week sessions.

[Andy Baker (KSC)]

Mon - Volume Day
Thurs - Light Day
Mon - Intensity Day
Thurs -Volume Day
Mon - Light Day
Thurs - Intensity Day

That's how you run TM on 2 days per week

[johnnys]

Thanks again. Does it make any sense to try moving to 3/2/1s (substituted for 5/4/3s) on the post-novice-for-olders program to keep the complexity down ? Programming squats and deads on a cycle of 2 workouts and bench/press on a cycle of 6 workouts seems like I'll need a slide rule.

[Andy Baker (KSC)]

As long as there is some sort of planned progression that makes sense, I'm fine with it.

[vanslix]

Mon - Volume Day
Thurs - Light Day
Mon - Intensity Day
Thurs -Volume Day
Mon - Light Day
Thurs - Intensity Day

That's how you run TM on 2 days per week

Pure gold. I was just debating between Karl's 5/1 (he only does it 2/week) vs figuring out how to do a TM on only two days/week.