Post by RustoleusMaximus on Aug 22, 2007 10:28:09 GMT -5
Hello Friends,
I am brand new here having joined just today. I am 45 ... soon to be 46 years old and have been competing drug free for 27 years. For me, I have found a three day routine works best. I hit the squat on monday, bench on wednesday and deadlift on friday. I have trained alone for the past 24 years so I do not have the luxury of going very heavy in training.
Having been within 5 miles of Westside Barbell here in Columbus for many years and know Louie Simmons very well ... I have used some of their ideas with success. I train using percentages of my max never exceeding 75% ... I usually train with 50% to 70% doing all triples concentrating on form and speed. I believe that it is important to train speed using compensatory acceleration (Fred Hatfield) and at our age and (not using the "sauce" ) ... to NOT overtrain. I squat every week doing box squats ... usually twelve doubles exploding from the hole. Sometimes I will do a pause in the hole. Bench is nine sets of triples (many times pausing) followed by close grips and the deadlift is trained every other week. I do a few accessory exercises (not too many) and mix it up mainly staying with compound exercises such as decline presses, leg presses, dips, reverse hyper extensions etc. I incorporate alot of ab work as the midsection is the seat of power.
After a two year hiatius where I have not squatted or deadlifted in at least a year ... I just finished a contest in Dayton USAPL where I squatted 380 lbs, benched 345 lbs and deadlifted 405 lbs at 242 RAW. I am proud of those numbers since I have not squatted or deadlifted in at least one year (just been casually working my upper body). I had torn my triceps right at the elbow joint in January of 2006 (training) and had to stop competing to allow it to heal.
I am very interested in your thoughts (suggestions) as I continue to try to find the best routine now being a Master lifter and drug free. The really heavy squats and deadlifts just zap my nervous system too much so I save everything for the meet by rarely exceeding 70-75% of my one rep max in training. Your thoughts?
I am VERY happy about this Federation as I am so sick and tired of all the equipment that is being used now to add hundreds of pounds to a lift.
www.rustoleusmaximus.com ... just started building this
www.myspace.com/rustoleusmaximus
I am brand new here having joined just today. I am 45 ... soon to be 46 years old and have been competing drug free for 27 years. For me, I have found a three day routine works best. I hit the squat on monday, bench on wednesday and deadlift on friday. I have trained alone for the past 24 years so I do not have the luxury of going very heavy in training.
Having been within 5 miles of Westside Barbell here in Columbus for many years and know Louie Simmons very well ... I have used some of their ideas with success. I train using percentages of my max never exceeding 75% ... I usually train with 50% to 70% doing all triples concentrating on form and speed. I believe that it is important to train speed using compensatory acceleration (Fred Hatfield) and at our age and (not using the "sauce" ) ... to NOT overtrain. I squat every week doing box squats ... usually twelve doubles exploding from the hole. Sometimes I will do a pause in the hole. Bench is nine sets of triples (many times pausing) followed by close grips and the deadlift is trained every other week. I do a few accessory exercises (not too many) and mix it up mainly staying with compound exercises such as decline presses, leg presses, dips, reverse hyper extensions etc. I incorporate alot of ab work as the midsection is the seat of power.
After a two year hiatius where I have not squatted or deadlifted in at least a year ... I just finished a contest in Dayton USAPL where I squatted 380 lbs, benched 345 lbs and deadlifted 405 lbs at 242 RAW. I am proud of those numbers since I have not squatted or deadlifted in at least one year (just been casually working my upper body). I had torn my triceps right at the elbow joint in January of 2006 (training) and had to stop competing to allow it to heal.
I am very interested in your thoughts (suggestions) as I continue to try to find the best routine now being a Master lifter and drug free. The really heavy squats and deadlifts just zap my nervous system too much so I save everything for the meet by rarely exceeding 70-75% of my one rep max in training. Your thoughts?
I am VERY happy about this Federation as I am so sick and tired of all the equipment that is being used now to add hundreds of pounds to a lift.
www.rustoleusmaximus.com ... just started building this
www.myspace.com/rustoleusmaximus