Dav's Powerlifting Journal
So I've finally decided to run a journal to record my powerlifting "journey".
I was a successful competitive bodybuilder for 6 years (1990-1995) and have trained predominantly in a bodybuilding style for almost 40 years although I always enjoyed lifting as heavy as I could in the main lifts. I've started a new career at a ripe old age (nearly 50) returning to what I love - training people. I felt I'd done what I set out to achieve in bodybuilding although I did contemplate the over 50's but just going over old ground together with the dieting didn't really appeal to me anymore.
I love my training and needed a new challenge to focus my energy as I have always felt there is nothing better than having an end goal to ensure continued productive training. I've also returned to coaching/training others again so felt that in this competitive area I need to be able to walk the walk as well as talk (which I do too much of lol). Nothing better that advertising your services than practicing what you preach. Also winning titles whether right or wrong is a good way of self promoting.
So powerlifting it is. Extensive reading and trying out many routines and I've arrived at the conclusion that due to age and doing this unassisted many of the more popular routines are just too much for me and counter-productive. I've also sustained a number of serious injuries that have required me to look at structuring a routine that takes these and other factors into consideration.
I have lifted heavy in the past and know with the right approach and training I will do so again. I come into this after having torn both knee cartilages, prolapsing 2 discs and more recently sustaining a bad dislocation to my shoulder which included a torn labrum, ligaments and a fractured scapula. My pressing (overhead and bench) was always a strong point and for 2 years since the injury I've been lifting weights I haven't lifted since I was 15. But a diagnosis from a good Physio/Biomechanist left me feeling positive - the shoulder is fully healed - all of the pain and reduced movement was due to my humerus siting "wrong" . I've designed a specific Yoga routine which after 1 week has resulted in near miraculous results, but I'll cover that more later so as not to make the first post even longer than it is.....
I've researched a great deal on the subject and will continue to do so, as I've aged I have found I can't get away with so much so will perhaps add some interesting additions to my training.
I will be 50 next February and plan to compete in the East Midlands over 50's (M2 or M3 depending on federation) class next year and the British the year after. I don't want to come across the wrong way but I'll focus on what I feel I can achieve, as injuries permitting I have set a 3 year objective which I feel from my past lifting and where I currently am is achieveable.
I'm not sure which federation I will be competing in but probably the BPO with the following records in the M2 under 105kg raw/unequipped class;
East Midlands SQ- 217.5kg, BP-125kg, DL-252.5kg - Total 592.5kg
British SQ - 295kg, BP- 170.5kg, DL - 295kg Total 750kg
I'm 5'11 1/2 and currently sitting at 103-105kg, probably 15% bodyfat although as I've got older this is harder to gauge as my legs are cut and I seem to be depositing more fat on my lower pecs and abs lol.
My diet will be reasonably strict and will go something like this;
Morning - 1 scoop of whey, dextrose or banana, 2g of beta alanine and 2.5g of creatine. 2 multivitamin mineral tablets and 1000mg of vit C
Breakfast - 100g of porridge oats with 400ml of skimmed milk
Mid morning - almonds and walnuts
Lunch - tuna/mackerel and quinoa or rice or pasta or perhaps whole meal pitta.
Pre workout a strong black coffee with honey
Post workout same as morning shake with another 1000mg of vit C
Dinner - something like a stir fry with 150g of rice, lots of veg and olive oil or cod, rice and steamed veg etc....
Before bed apple and 1 pint of skimmed milk or cottage cheese or quark.
This provides me with a little above maintenance calories. I may also have a little chocolate or some peanut butter.
I've chosen a workout based around the 3 main lifts but with a novel approach to assitance exercise rotation with an emphasis on heavy core work. Originally over 3 days I've split the last/deadlift day in 2 so I can concentrate on the deadlift and variations as I've not really deadlifted heavy since my back injury (1991 lol).
This is the second proper week of the following routine so I'm still bedding in with regards to structure, weights and change of volume etc... All sets are working sets and don't include warm up sets;
Full squat with pause at bottom 5 x 2
Romanian deadlifts 2 x 6
Wide grip coan barbell rows 3 x 6
Weighted parallel bar dips 2 x 6
Seated dumbell shoulder press 2 x 6
45 degree hyper extension side bends with dumbell/kettlebell 2 x 6
Flat bench press 5 x 2
Front squat with pause at bottom 2 x 4
Pull-ups 3 x 10
Drag curl 2 x 8
45 degree hyper extension deadlift 2 x 5
Weighted incline crunch 2 x 6
Conventional deadlift or snatch grip deadlift 5 x 2
Barbell military press 3 x 6
Deep 45 degree leg press 2 x 12
Hatfield back raises 3 x 8
Close grip bench press 3 x 5
Standing calf raise on smith machine 3 x 8-10
Standing side twise (using pulley) 2 x 6
Some grip work
I split the 3rd day into 2 as I was knackered by the time I got onto close grip bench press lol so insteadof 7 days incliuding rest days this takes me to 8 days.
I wanted to get this up so will fill in the gaps and add today's workout later this evening. Lots I've missed out especially the yoga and where this fits in on workout days and rest days but Ill ellaborate if anyone is interested.