Older But Stronger

One Goal Ends Another Begins

Last October I had one of those nights devoid of even a few minutes sleep. A very productive night I may add whereupon I planned out a goal of stepping on stage once again.
At first – the goal was to do the ProAm the following year, but when I was asked to guest pose a few weeks before I realised that the competitiveness was just not there. The whole prep was very internal and isolated to what I could change in me at 52.
Sharing the experience with my son Lou and Jo was also one of the main driving points. Once that was achieved, I was a happy man.
We had an awesome weekend at the NPA South East and loved being on stage one last time.
Bodybuilding has been my life and although I love it dearly I need to let it go and move on now. I was happy with the look I achieved but there is a decline – its age, and I’m privileged to be getting older.
No matter how you look at it – 52-year-old skin is not as good as 42-year-old skin. So I was happy to pull everything together – take a bow and move on – proud and happy.
The next stage of my training life started the day following the stage.
I have dabbled in powerlifting over the years and now intend to give it my full attention, with the goal being as strong and as healthy as I can be while competing in many meets.
With my background in bodybuilding I would say giving other areas being equal – my nutrition knowledge for making weight should put me in good stead. As I can be at the top of my weight class with as much lean mass and much lower body fat than most for that class. This should allow me to be as strong as ‘I’ can possibly be at the top end of the class.

Training

Training is as always an awesome part of my life. I look forward to each and every session. To say I’m enjoying this new program would be an understatement.
Here is the program.
Remember – this is aimed towards powerlifting. So squat -bench and dead lift are performed for that goal, for a meet and to the standards needed at a meet.
The other movements are to build muscle to help those lifts.

Day 1
Squat
To a top 5 for that day one or two sets
Pause Squats 3 x 5 (sitting tight in the hole -till the command ‘up’ is given)
Chins 3 x 8 weighted
Curls 3 x 8

Day 2
Bench Press
To a top 5 for that day one or two sets
Close Grip Press
To a top 5 for that day one or two sets
Shoulder Press
To a top 5 for that day one or two sets
Then
Fly
Extension
Push Down
Lat Raise
Back to back 3 rounds 8 -12 reps

Day 3
Front Squats
To a top 5 for that day one or two sets
Dead Lifts
To a top 5 for that day one or two sets
Box Dead Lifts
To a top 5 for that day one or two sets
Chins 3 x 15 no weight
T Bar Supported Row 3 x 8
Abs
Grip
Neck

Day 4
Pause Bench Press
To a top 5 for that day one or two sets (these will be lighter than day one because of the pause on the chest)
Close Grip
To a top 5 for that day one or two sets (these will be lighter than day one because of the pause on the chest)
Incline Dumbbell Press 3 x 8
Rows 3 x 12
Dips 3 x 12
Lat Raise 3 x 12

Training Notes
We train
Mon -Tue – Thur – Sat
The sets above are working sets there are many more warm up sets prior to the main sets
I endeavor to do each rep as perfect as I can as safe as I can
Off days are spent working on recovery
This is
At least 2 hours of walking
Plenty of stretching
Hot baths
Foam roller
Light dumbbell flushing work

Food is spot on and I would like to write another article on this shortly.