200/300/400/500

[DoctorWho]

Looking for comments on the plan for working toward the 200/300/400/500 goals by April 1. (Really, Valentine's Day, but it's probably over-reaching) while getting weight from about 212 to about 205 and maintaining it there. Thanks to anyone who takes the time to comment.

Background:
Right now coming back after a long layoff (SQ is 300 2 x 5, for example). 57 years old. A couple of years ago, I ran 3 x 5 LP until I missed squat reps at 370. It was too much volume for recovery (hat tip, Hanley).
A year ago or so I got to well over at 200 pound OHP and 400 squat (sets of 5 at 195 and sets of 3 at 395).
BP always stunk but I think I worked out some technique issues. DL max was 465 x 1 (after a work set).

Plan:
twice per week with three exercises:
- SQ LP 2 x 5 until it gets too hard (my guess is about 350), then 2 x 4 or 3 x 3; AND
- BP LP 3 x 5 (starting low), then 2 x 5, then 2 x 4, then 3 x 3.
Will also decrease the weight increases from 5 pounds per session until I can't, then 2.5, then 1.25.
AND
Alternating work outs (so once per week after the SQ and BP):
A: seated press about 100 as many reps as possible in 5 minutes.
OR
B: chin ups, and every so often throwing in a set of DLs.

[EricK]

Generally, I disagree with the idea that novice LP/TM stops working because there's too much volume. Both programs are pretty low volume. Rather, they are too much volume at too high of an intensity; basically lots of sets at near 5RM loads.

It might get you on target to run the reps out the first time (as your plan has you doing, by dropping reps progressively), since you've been at the level you're looking to achieve before. But if it doesn't, I would definitely look at building up some tolerance to more volume by dropping the load a little, planning for different rep ranges, and introducing more variants.

I know @Cody has done a lot with twice per week training, might want to peruse his log, too.

[DoctorWho]

Generally, I disagree with the idea that novice LP/TM stops working because there's too much volume. Both programs are pretty low volume. Rather, they are too much volume at too high of an intensity; basically lots of sets at near 5RM loads.

It might get you on target to run the reps out the first time (as your plan has you doing, by dropping reps progressively), since you've been at the level you're looking to achieve before. But if it doesn't, I would definitely look at building up some tolerance to more volume by dropping the load a little, planning for different rep ranges, and introducing more variants.

I know @Cody has done a lot with twice per week training, might want to peruse his log, too.

Thanks. Getting me thinking.

[cwd]

Agree with @EricK -- my intermediate programming started working better when I added volume and lowered (average) intensity.

I.e. for squat/deadlift, lots of sets that stop 2 reps from failure. Only occasionally do I go within 1 rep of failure, like once every 3 weeks.
For upper-body, I push a little closer to failure, but still ration how often I go all-out.

If you lower intensity this way, you can safely add more sets, it won't injure you. Has to be done gradually though, or you'll be horribly sore.

[DoctorWho]

Thanks. So is the idea to roughly measure the load by an estimate of how many more reps you can do at the weight?

[tdood]

Thanks. So is the idea to roughly measure the load by an estimate of how many more reps you can do at the weight?

Not necessarily, you can progress linearly or use set numbers, just don't get closer than 2-3 reps to failure and don't just hit 1 top set and quit, get your reps in. Probably gonna need more than 2 sets of 5 per session.

[cwd]

Just load the weight you used last time + 5 lbs, and adjust between sets.

I.e. maybe you want 4 sets of 5 at RPE 8. You used 245 last time for this, and it was about right.

This time you start with 250 but after the first set it felt too light -- last rep barely slowed down, you could have done more than 2 more reps.
So you guess 260 for set 2, it feels a bit heavy. You maybe could have gotten two more. But heck, maybe you are being a pussy. Stay with that weight.
Set 3 ended with a grindy rep. You could have gotten one more, definitely not two. Too heavy.
Set 4 you try 250 again, and it feels like a true RPE 8.

I.e. you got this: 250x5 @7, 260x5 @8.5, 260x5 @9, 250x5 @8

This is still a good workout, you did 4 sets of 5 and kept the weight heavy enough to drive strength gains, and light enough to be recoverable for your next workout. But you might start with 255 next time, since you learned something in this workout.

[DoctorWho]

Tdood, cwd, and EricK, Thanks. I will give something like this a try. I will have to make some changes in my mindset because when the music blares and the weight is challenging, I forget I'm decrepit and can't recover well, and so will over-reach.

[EricK]

Tdood, cwd, and EricK, Thanks. I will give something like this a try. I will have to make some changes in my mindset because when the music blares and the weight is challenging, I forget I'm decrepit and can't recover well, and so will over-reach.

Good luck. It can be a difficult transition (one I still struggle with because I'm pig headed [not that you could tell]). Something that might help is, taking @cwd's example, dropping the load from 260 to 250 doesn't cost much in terms of strength (intensity dropped by < 5%) but tonnage and volume increased in a way that is recoverable so that you can get that much more work in next time. And you learned a little more about yourself as a lifter that might improve your precision later on.