Squat prep for upcoming meet

[pamike]

Hi All,
I'm looking for some input/direction. I took off about 16 years from the gym. I started PLing again about 1.5 years ago. I wanted to pull a 600 again at 198. Once I accomplished my goal I decided to compete. I entered a push/pull last year but only pulled. I was able to hit a 675 dl. Moving forward I want to do a full power meet in July. I just had ac joint surgery back in October. My bench goal for meet will be 400. I have my doubts but we'll see. I squatted only 6 times last year. I hate legs!. I did however on 2 of those occasions hit a 405 for 2x5. A few weeks ago I wanted to see where my squat was. I ended up very happy with a 500 for 2x1. I had a little left so I am estimating I'm around a 525 or so. That is a little basic history.
I want to pull 750 this year. I just started the Coan Filipini DL program on Saturday. It seems to be a bear of a program. My lower back and CNS were shot the day after. I also didn't follow the program. I added a few pounds and reps because ! felt strong. BAD MOVE! Any suggestions on how to train for squat? I'm 41, my lower back can only take so much! I pull on Saturdays and squat on Tuesdays. I was thinking of just starting 5x5 with 405 and adding a few pounds per week if possible as necessary until the meet. I have about 17 weeks so I believe that should be sufficient. My pull is my baby! The program I'm on now lasts 10 weeks. If I hit my mark of 750 I may just restart the program and run it 6 more weeks. I hope you guys have some suggestions. I just ask one thing please. Last time I posted about help I kept getting msgs from dudes that sell training programs and want to "train" you via the internet. I am not interested in buying anything! I would just like some personal opinions and suggestions from normal ED powerlifters. Thanks all, Mike

[3speed]

First of all, if you get any PMs here trying to sell you training, let me know. I will take care of that problem.

As to the deadlift, Coan/Phillipi is a brutal program that was designed to attack the weaknesses and build the strengths of one person. A lot of people have seen great results from it but some people have actually regressed following the routine. The one constant I have heard from people who have run it is to run it as written - DO NOT overestimate your 1RM and do not add anything to it no matter how easy you might think it is. Most actually suggest cheating a little on the light side to help yourself complete it. The exact weight used isn't as important as the progression scheme anyway.

If you were able to complete 2 clean sets of squat at 405, you might try something like this: run a 1X5 scheme with 405 as your top set the first week adding 10 pounds a week until you can't. Continue the following week with a 1X3 scheme and keep adding weight. Rethink your training when your progression ends.

[pamike]

Yes I learned fast not to adjust the weights of the CP program. I was required to do 565x2 then 455 8x3. Being the smart person that I am I did 585x3 then 495x8x3. I was smoked! I think you are right about progressively reducing the reps for squat. I think I will keep the 5x5 for a few weeks to once again get use to feeling weight on my back. As i need the meet I will slowly reduce volume and add weight. I feel I should be able to hit a 600. I guess we'll see. Thanks for the reply.

[osu122975]

Depends on you, but me being 41 also, I find squatting every other week and keep the reps/volume low help me tremendously, especially with the added pulling in there as well.

I've found the older I get, I up the intensity and cut the volume on the main lifts and do a crap ton of very very light stuff for assistance. After all, at this stage of my lifting, I need to practice more on execution and technique and try to keep from getting hurt. The real heavy 5's and triples every week are gone...LOL.