MP's PL Meet Training Log- 3rd Edition

Masters Power

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It was suggested to me that I use the Cycle Log section this time around rather than the training forum to post my meet training log so here we go.

The Essentials:

Stats: I'm 49 years old and currently weigh 197. I compete push/pull (bench/deadlift) in the masters (40 and up) category in the 198 pds. division.

Last meet: My last meet was at the end of June this year and I finally broke the 400 pds. bench barrier with a 15 pd. meet PR and set a 10 pd. meet PR pulling inching closer to 600 pds. finishing north of 550 for the first time at a meet going 6 for 6 on the day. The bench placed me in the top ten in the nation over the past year at the time but has since fallen but both lifts are in the top 25 nationally in the masters 198 division.

Training history: I've been lifting steadily since I was 17. Unfortunately, back then there were no resources on the Internet to guide you so most of my early training was based on bodybuilding books and magizines. I came into the powerlifting game very late and started competing in my 40's.

Injury history: Like most who have lifted heavy for a long time this is a fairly long list which includes 2 hernia surgeries, a bicep tendon surgery and multiple times of having my knees cleaned up. The knees are what keep me from squatting in competition as they just won't hold up to a meet training schedule however they don't cause me any real issues pulling. I have worked on my form a lot over the past five years and I believe that has played a big role in leading me to be in better shape injury wise now than I have been in quite a while.

Next Meet: Coming out of the June meet my plan was to do a meet on the second Saturday in December. Unfortunately, a trip for work which was supposed to start the next day got moved up a day so that meet was out. I have been pleased with the way I came out of my last meet physically and with my training since then so my next meet is now planned for October 31 or ten weeks from yesterday. This will be the first time I've done 3 meets in a year since 2012.

Meet Training: I will be running a modified Bulgarian method for benching again this meet beginning next Monday, August 31 which will have me benching to a daily max six times per week until meet week. This method has worked well for me for the past couple of years and I will be starting at a higher max than any other training cycle so I'm looking forward to seeing where I end up.

Deadlifting will be a program Brandon Lilly ran many times which alternates block, deficit and flat pulls on a weekly basis and will start next Saturday and run for the next nine weeks. I've run the Coan program leading up to my last several meets with some success but it is a program that I feel like I need at least 3 and preferably 4 months between runs on and with only two months between meet training cycles this time it is time for a change.

I workout everyday during a meet training cycle up until meet week as my intensity level on each movement I do is strong but my ability to perform and recover from sessions with a large number of sets is limited so everything gets divided up into shorter sessions.

I will start logging my sessions tomorrow as this week is a bridge week between higher rep off season training and meet training which starts full scale with next Saturday's pulling session.
 
There is a guy named Kent Spires who I believe just turned 40 and is or was a pro bodybuilder who hit 524. My long term goal for the end of next year and beyond is to be the top bencher over 50 and under 200 pounds in the country. That number is currently 429 which I think is reachable.
 
I know I'll be a regular in here. You may decide to charge me rent to which is completely understand lol.

Question:

I understand the knees keeping you from squatting regularly in training. Have you thought of subbing box squats in for your training and leaving the squats for a meet?
 
Since this is the cycle log section I should say AAS are illegal where I live so I don't use them but if they were legal I would likely run 150mg each of TPP, NPP and Mast P EOD beginning next Monday for eight weeks. Meet week I would run each at 100mg ED with a little Halo added meet day assuming I could somehow find good Halo.

I realize Tren is a staple in most powerlifting cycles but since my ultimate goal is to be at or near the top of the National rankings when I turn 50 I would hold off on adding it in until my first meet training cycle after hitting that age.
 
I know I'll be a regular in here. You may decide to charge me rent to which is completely understand lol.

Question:

I understand the knees keeping you from squatting regularly in training. Have you thought of subbing box squats in for your training and leaving the squats for a meet?

Doc when I hit 50 I will likely bite the bullet and do a full power meet. Right now I get too frustrated, one week I can hit depth with 350-375 with only minimal pain the next week hitting depth with 275 will bring tears to my eyes and have me limping around for several days after. Not squatting competitively I just skip squats or do front squats (which don't cause as much pain) when the pain is too bad. That won't be an option if I'm training for a full power meet.
 
8/25
conventional dead 5x315, 2x3 365
lat pulldowns 3x8 250
bent rows 3x8 225, 2x5 255
GHR's 2x15

Saturdays will be the day I run the Lilly deadlift program beginning this Saturday with Tuesdays being an extra day for back work when I will generally do some light sumo pulling and lat work. Since I have been pulling sumo for the past month to get a bit of a break from conventional pulls I went ahead and pulled conventional today, double overhand without a belt.
 
8/26
Reverse Grip OHP 15x95, 12x115, 10x135, 8x155, 5x175
side laterals 3x10 35
front raises 12x65, 10x75, 9x85
spread eagle sit ups 2x15 +45
ab pulldowns 15x100, 15x110, 12x120

I like using Reverse Grip OHP's when I am training bench with high frequency. Doing OHP's this way still works the shoulders very well but takes a little of the stress off them. I used to work up to 205-215 doing them but have switched to going a bit lighter for higher reps.

 
8/26
Reverse Grip OHP 15x95, 12x115, 10x135, 8x155, 5x175
side laterals 3x10 35
front raises 12x65, 10x75, 9x85
spread eagle sit ups 2x15 +45
ab pulldowns 15x100, 15x110, 12x120

I like using Reverse Grip OHP's when I am training bench with high frequency. Doing OHP's this way still works the shoulders very well but takes a little of the stress off them. I used to work up to 205-215 doing them but have switched to going a bit lighter for higher reps.


Interesting... I've used a reverse grip on a flat bench press to take pressure off the shoulder, never on an overhead though. Just worked shoulders today, but I'm gonna have to try this next time
 
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