Masters Powerlifting

[CalorieKing]

As I turn 60 in January Im going to chase the masters 3 Saskatchewan drug free raw powerlifting records (except bench, i suckkkk at bench) i legit believe I have a crack at it. Im looking for the best powerlifting routines to set me up for competition next April (105 kg division)

[JK]

What are your current results in the three lifts?

[CalorieKing]

What are your current results in the three lifts?

Havent done singles in 100 years. Looking for a program to move me into that. Guessing i have a shot based on reps i can do with x weight

[CalorieKing]

Here are the current records. Im not even bothering to lokk at bench

[JK]

It's all very individual. Most powerlifters prepare for competitions using linear periodization, but some swear by Westside-style conjugate—of course, with the latter approach, you need to know your weaknesses very well to adjust your accessory exercises accordingly.

[nobody in particular]

you're essetially a sort of entry level range, - in the sense you've trained for years but haven't maxxed out in forever, so it's a learning curve for that. Thinking out loud thedifference between various prorams wouldn't be that much, it's more a case of just getting under the bar, getting the groove right and getting enough reps in the high enough % of 1rm range to effectively get adaption.. That said, I doubt there'd be a whole lot in it and something like 5/3/1 wouldn't be a bad place to start. IIRC he also programs deliberately a little consewrvatively so you get enthusiasm up high as you contine to make progress.

AT the age you are at (and I'm not miles shy of you in years) irrespective of goals I'd suggest retaining some sort of cardio even if it put a slight dent in performance, as being able to move around and not resemble a cripple is important (even for those of us who don't particularly care to live forever living your last 20 as a 50 year old beats living it like a 100 year old, even if chronologically you are the same age if that makes sense.

[wes]

Go for it Josh but be careful bro!!

[BB]

As mentioned, it's very individualized at that level. Most of the older guys run very basic programming like -

3x weekly -

Week 1 - 5x5 @75% plus secondary lifts.

Week 2 - 5x3 @ 80 to 85% plus secondary lifts.

Week 3 - 5 x 1 @ 90-95% plus secondary lifts.

Week 4 - Active Rest or back to Week 1 percentages.

Big thing with all I've known, was that intensity trumps volume by a large margin at 50+.

[IroNat]

As I turn 60 in January Im going to chase the masters 3 Saskatchewan drug free raw powerlifting records (except bench, i suckkkk at bench) i legit believe I have a crack at it. Im looking for the best powerlifting routines to set me up for competition next April (105 kg division)

I saved this article which is no longer on the web so I'm copying and pasting it.

>

5 Best Loading Schemes for Size & Strength

Set/Rep Methods for Maximal Gains

by Christian Thibaudeau | 03/27/17

Want Size, Strength, or Both?

Here are five of the most effective loading schemes (sets, reps, and weight used) for stimulating high-
threshold hypertrophy, or maximizing the development of fast twitch fibers. Remember, high-threshold
motor units have the greatest growth potential, and specific hypertrophy of these fibers can increase
athletic performance.

5/4/3/2/1

This scheme is based on a psychological "trick" that gets you more into the workout with every single
set. You basically remove one rep while adding weight on every set.
For low-rep guys, this method is fantastic because the decreasing rep pattern makes you believe that
each set is easier than the one before, while the added weight makes it harder. You'll find that your
performance gets better with each passing set, and it'll always lead to a solid performance. This is a
great scheme to use if you're not really "feeling it" as you walk into the gym.

3/2/1 Wave

This is quite possibly the most powerful loading scheme you can use to build strength. It has a
profoundly stimulating effect on the nervous system, but it can also be draining because of the high
neural output.
Basically, you perform "waves" of 3 sets on an exercise. The weight is increased on every set during a
wave while the reps are decreased. For example, a wave could be 315 x 3 reps, 325 x 2 reps, 335 x 1
rep. You rest your normal length between each set.
If you can successfully complete a wave without missing a rep you're allowed to start a new wave. The
new wave uses more weight than the preceding one. Start the wave with the load you used for the
second set of the preceding wave. So in our example, you would use 325 x 3, 335 x 2, 345 x 1 for your
second wave.
If you can complete all the reps in that second wave you can start a third wave, which would use 335 x
3, 345 x 2, 355 x 1. Stop the exercise when you can't complete a wave.
Note that the first wave is conservative, the second one is more challenging but one notch below your
maximum, and the third wave would lead to a 1RM. Being able to complete four waves would lead to a
record.
For example, if your 1RM on a lift is 350 pounds, your waves might look like this:
• First Wave: 310 x 3, 320 x 2, 330 x1
• Second Wave: 320 x 3, 330 x 2, 340 x1
• Third Wave: 330 x 3, 340 x 2, 350 x 1• Fourth Wave: 340 x 3, 350 x 2, 360 x 1 (a new PR)
On any given day you should be able to complete two waves. Completing three waves is a very good
workout. Completing four waves is an amazing workout. Completing five waves means that you
underestimated the weights to use!

5/4/3 Wave

The basic principle of this scheme is the same as the 3/2/1 wave but with higher reps. While 3/2/1 wave
loading is the most powerful strength-building scheme, the 5/4/3 wave loading approach represents the
best compromise between strength and size gains.
The 3/2/1 method will give you a lot of strength and some size gains, while 5/4/3 will give you good
strength and size gains. The 7/5/3 wave loading (the next scheme below) will give you some strength
and a lot of size gains.
Now, 5/4/3 has more volume and as such the limit performed is 3 waves. So the first wave is
conservative, the second wave would lead to your 3RM, and a third wave would lead to a personal
record for 3 reps.

7/5/3 Wave

This is the most powerful high-threshold hypertrophy scheme you can use. It will lead to the greatest
hypertrophy of the fast-twitch fibers and will also give you decent strength gains. Because of the higher
volume, only 2 waves are to be done. If your main goal is size, this is your set/rep scheme.
1/6 Contrast
This is another good way to stimulate high-threshold hypertrophy while also building strength. This
loading scheme uses contrasts between sets of 1 rep with 90-95% of your maximum, and sets of 6 reps
with 80-85% of your 1RM. You perform a total of 6 sets, so 3 contrast pairings. Each pairing is
gradually heavier. It would look like this:

90% x 1 rep
80% x 6 reps
92.5% x 1 rep
82.5% x 6 reps
95% x 1 rep
85% x 6+ reps
Notice the +. This means go to failure. There's a good chance you'll get more than 6 reps because of the
neural activation from the preceding sets.
I like this approach because it takes advantage of post-tetanic potentiation: maximum lifting increases
neural activation which improves your capacity to recruit fast twitch fibers in your set of 6 reps. You
also get a psychological boost from going to a lighter weight after your sets of 1.Which Method To Use?

All six of these loading schemes will work for adding size and strength, but some will give you a tad
more of one or the other:

Mainly Strength Gains

For mainly strength gains, here's the order of efficacy of these schemes (starting with the most
effective):

1. 3/2/1 Wave
2. 5/4/3/2/1
3. 1/6 Contrast
4. 5/4/3 Wave
5. 7/5/3 Wave

Mainly Size Gains

If we're talking strictly about size gains the order is actually reversed:

1. 7/5/3 Wave
2. 5/4/3 Wave
3. 1/6 Contrast
4. 5/4/3/2/1
5. 3/2/1 Wave

Size and Strength Gains

If you're after the greatest overall gains then it would be as such:

1. 5/4/3/2/1
2. 1/6 Contrast
3. 5/4/3 Wave
4. 7/5/3 Wave
5. 3/2/1 Wave

[Van_Bilderass]

but some swear by Westside-style conjugate—

I haven't looked at current popular programming but my impression ks that Westside conjugate is as good as dead in the raw powerlifting world, but is there even any other kind now?
Do you know any top lifters now doing conjugate? Some Westside guys didn't even really do any deads apart from comps.

I have never competed in powerlifting, though surrounded by them, but I just suggest:

Monday: squats
Wednesday: bench
Friday: deads

Doing something like what BB suggested.
 

Fairly brief assistance after the main lifts. I know some top guys a few years back didn't do much other than the comp lifts, just honing technique and not flopping around doing endless variations.

Who's that guy, Tucherer? I thought he had some good insights years back but don't know what he's doing now.

Wendler's 5/3/1 many thought was complete shit.

[nobody in particular]

I haven't looked at current popular programming but my impression ks that Westside conjugate is as good as dead in the raw powerlifting world, but is there even any other kind now?
Do you know any top lifters now doing conjugate? Some Westside guys didn't even really do any deads apart from comps.

I have never competed in powerlifting, though surrounded by them, but I just suggest:

Monday: squats
Wednesday: bench
Friday: deads

Doing something like what BB suggested.
 

Fairly brief assistance after the main lifts. I know some top guys a few years back didn't do much other than the comp lifts, just honing technique and not flopping around doing endless variations.

Who's that guy, Tucherer? I thought he had some good insights years back but don't know what he's doing now.

Wendler's 5/3/1 many thought was complete shit.

On the westside thing, I think both the chains/bands and heavy focus on triceps strength was largely due to bench shirts and even then people have moved on a little even in assisted lifting.. I also think Louie's crew were a bit of a powerlifting answer to bulgarian oly weightlifting, a lot of them ended up hurt or falling by the wayside, and the training was almost to weed out the truly genetic elite amongst elite where they could survive anything. Some level the juiced to the gills allegations,  but it'd take some argument indeed to convince me that nobody else was doing the same at that level.

On 5 3 1 - I don't talk to remotely enough people to know of it's criticisms, and anything you'd care to share I'd welcome (I hold no writer or coach as infallible). for whatever it's worth it certainly did me no harm. I found myself reducing frequency with extra days of rest, and less assistance work in general, but it helped what I'll call for lack of better term 'strength blocks' that I threw in each year. My shoulders are currently snapped up badly awaiting surgery, but in all transparency, the blame lies on my shoulders (pardon the pun) nothing to do with teh program.