|
Post by durandf on Mar 17, 2015 6:09:03 GMT -5
Greetings all; I have a quick question. I have been competing of and on for some time. I am now 51, and weigh in at 162. My last contest I deadlifted 430, benched 305 and did not squat. My last squat 1rm was 405.
I also do Crossfit several times a week. So, I just competed, won my division and have my sights in a meet in Sept. I plan on doing a new 14 week cycle leading up to the contest.
How should one train for the next 13 weeks leading up to my next power cycle. Thank you all very much.
|
|
|
Post by dbunch on Mar 17, 2015 7:06:11 GMT -5
|
|
|
Post by 3speed on Mar 17, 2015 8:46:21 GMT -5
I'm a little confused. Are you competing in crossfit or powerlifting in September?
|
|
|
Post by durandf on Mar 19, 2015 5:49:25 GMT -5
These are powerfifting I am competing in. I do Crossfit on my non powerlifting days. Since doing Crossfit though I have been hit some good PRs. Thanks
|
|
|
Post by durandf on Mar 19, 2015 21:20:25 GMT -5
Thank you dbunch
|
|
|
Post by osu122975 on Mar 20, 2015 18:45:30 GMT -5
Progressive Overload. Warm up to these weights. Do 1 or 2 worksets depending on how you feel.
Wk1 50%x10 2 - 55x10 3 - 60x8 4 - 65x8 5 - 70x5 6 - 72.5x5 7 - 75x5 8 - 77.5x5 9 - 80x3 10 - 82.5x3 11 - 85x3 12 - 87.5x2 13 - 90x2 or 92.5x1
|
|
|
Post by 3speed on Mar 20, 2015 20:47:15 GMT -5
I see osu has already made an excellent suggestion. If you use the progressive loading approach, you might want to consider adding 5 or 10 pounds every 2 or 3 weeks to the max you base the percentage off of.
Another option: If you have enough experience to go by feel, you might consider trying to run 3-5 sets of 4-7 reps for your work sets varying the rep schemes while slowly ramping up the weight.
|
|
|
Post by durandf on Mar 21, 2015 10:41:56 GMT -5
Thanks guys. Appreciate it.
|
|