OLD MAN STRENGTH [Part II]

The MONSTER GARAGE GYM/MAROSCHER COACHING LOG is a weekly Coaching Log by MGG owner, 2-Time WPC World Powerlifting Champion, Eric Maroscher, and is one of the Featured Coaching Logs at EliteFTS.
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THIS WEEK’S Monster Garage Gym/Maroscher Coaching Log: OLD MAN STRENGTH PART II

*NEW MGG COACHING LOG POSTED HERE EVERY WEEKEND!!!!
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Putting up BIG numbers in powerlifting is a huge goal, but BIG numbers for a number of decades, well, that is the ultimate goal…..here is what we mean…. OLD MAN STRENGTH PART II

As we discussed in last week’s coaching log, regardless of the era in powerlifting you grew up in, be it the 1960’s, 70’s, 80’s or 20-teens, there were powerlifters putting up some pretty respectable numbers. Some for a couple of meets, some for a couple of years. That is always impressive. What is really impressive are the lifters who put up big numbers not merely for a few meets or years, but a stretch of a decade, or like Dave Ricks, or Stephanie Van de Weghe, or the GOAT, Ed Coan, putting up big numbers for a few decades.

[youtube=https://www.youtube.com/watch?v=MvSObQBDMYk&feature=youtu.be]

Last week we also discussed how there are strikingly few powerlifters who have achieved both, big numbers and big numbers for decades, but the few I know have a few things in common. They, like you, love the sport, but love for the sport is not enough to achieve longevity with big numbers from what I have seen. So like most lifters, this rarest of rare powerlifters have lots in common with you most likely. They train hard, they are consistent, they compete often, they have great technique, and the list goes on. The thing that I see that sets them apart is not the programming, the federation, the equipment or lack there of, the thing I see that sets them apart is really simple….they avoid mistakes.

Last week we featured 2-Time IPF World Powerlifting Champion, Dr. Rob Keyes. Last week’s coaching log can be found HERE.

This week we feature another master lifter, 2-Time WPC World Powerlifting Champion, John Ponzetti. John is in the 198LB class, and is a master III lifter as he is 52 years old. John has been at the M.G.G. for 6 years and prior to that he has another decade under the bar as a cellar gym rat. Currently a full blown 198LBer John came to us as a lifter in the 165LB class. Part of the reason for this added muscle is he is hardly ever sidelined by injury. Case and point, last week John’s big set was a deep and grind-it-out 720LBS. This week John’s training was filled with sets of 4’s. To be sure he kept the weight lighter this week, John left his squat suit at home….on purpose….as sometimes, if you can’t trust yourself not to go heavy, you make sure you don't have the tools with you, to go heavy.

This little self regulating trick John does (leaving his equipment home to make sure he doesn’t go max effort on the week’s he is to keep it lighter, or high volume, or moderate) is a common trick of the trade of the master lifter and just one simple method John uses to stay in the game. This is the take-away from this week’s coaching log, know yourself and well, if you have to, protect yourself from yourself. Powerlifters love to train heavy, but the guy/gal who has been in the sport into their 50’s knows that in order to enjoy days where you go all out, you have to sandwich that in between days that are smartly planned and still work to build strength without tearing down the body to the point of injury.

These are not traits that John, or Dr. Keyes from last week, just came up with. These are smart habits they have used since they were younger and part of the reason they are still training heavy in their 50’s.

John’s training session last week:
Bar/ 5-5-5 to a box

155/3 to a box
245/2 no box
335/2 (Jack briefs)
405/1
515/1 (Suit)
605/1 (straps up-knees wrapped)
675/1
725/1

John’s training session this week:

S.S.B to Foam Box w/bands:
Bar/8-8
95/8
135/5
225/4
275/4 Ace.Brief
315/4-4-4-4-4 AMRP: 8
(Not sure of actual weight, just figure it as a 45# bar)
SUMO D/L w/brief:
135/1-1
225/1-1
315/1-1
405/1-1
405 add 1 chain/1-1
405 add 2 chains/1-1
405 with 2 chains/1-1
Leg press w/wide sumo stance:
Sled/15
1 plate per side/10-10
2 plates per side/10-10
Conventional D/L width:
2 plates per side/12
GHR/10-10-10

Train heavy, train really, really heavy, but also remember that longevity in this body violent sport is also about the less than really, really heavy days, because you can't go full blown heavy when you are riddled with injury.

The accompanying video is a few moments from John’s training session described above.

Wishing you the best in your training and competitions. Ever Onward, Eric Maroscher, Owner: MONSTER GARAGE GYM

Equipment featured in this week’s coaching log:
EliteFTS Deluxe Monolift
EliteFTS Safety Squat Bar
EliteFTS Proloc Collars
EliteFTS Box
EliteFTS Spud Straps (M.G.G. bolts its monlifts into the concrete)
EliteFTS Mondo Monster Leg Press
EliteFTS Metal Brief

You can find ALL of the prior EliteFTS/Maroscher Coaching Logs/articles HERE:

MONSTER GARAGE GYM uses Universal Nutrition/Animal supplements and EliteFTS powerlifting equipment.

YOU CAN’T KILL A MASTER LIFTER T-SHIRTS HERE:
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