By Pavel Tsatsouline, Chairman
Why do so many men give up on being men once they have reached a certain age? (I could ask women the same question.)
Not my father. A month ago seventy-five year old Vladimir deadlifted 407 pounds at a bodyweight of 193 (no belt, naturally). Another American record.
1,000-pound bencher Scott Mendelson who competed in the same APF meet exclaimed: “That’s your father?! That man is a stud!”
Since he does not barbell squat, Vladimir pulls twice a week, once light and once heavy. Last several cycles he stood on a 45-pound plate to slightly increase the ROM and strengthen his start.
In addition to deads he does parallel grip pullups, hanging leg raises, fist pushups (vertical fists, elbows against the lats, slow and strict), and kettlebell goblet squats. He swims, runs, and climbs stairs.
I vary the type of a cycle my dad follows. More often than not it is a Marty Gallagher inspired linear cycle. To write such a cycle, pick the target for the last heavy day (1×3, 1×2, 2×2, etc.) and work back 6-12 weeks. Trial and error have taught me that 15-pound jumps are optimal for my dad. He tends to overtrain with 10-pound jumps and 20-pound jumps do not allow him to gain enough momentum.
Vladimir’s Cycle for the 2012 APF Viking Challenge, Solvang, CA
This time I bumped his reps up to eight and ten in the beginning of the cycle. Given my conviction that “anything over five reps is bodybuilding,” why did I do it?
Exactly because it was time for some bodybuilding. My father had grown out of the 181-pound class, so reps gave him an extra nudge up to fill in the 198-pound class faster. His muscularity noticeably improved and he got leaner.
I had many a conversation with Marty on the topic of reps. One of the many priceless lessons the Grandmaster taught me was: higher rep sets do not need to push the limit. If you operate in my dad’s poundage range in any lift, you will realize that 295×8 is hard but not RM for a lifter with a 400-pound max. Write this down: 1-3×8-10 done with an 80-90% effort will build mass without compromising technique and safety.
The back of a seventy-five year old deadlifter. 100% drug free.
Vladimir picked up the barbell less than five years ago and never looked back. Coaching him is a challenge because, like a young man he believes he is, my dad tends to overdo things. Once he did not perform as well as expected in a meet. After a thorough interrogation my old man fessed up that he had climbed 306 floors several days before!
Coaching my father is about holding him back and I would not have it any other way. Over the years people have asked me why don’t I offer motivation tips. The answer is: I have none. We are all adults here: either you have it, or you don’t.
StrongFirst is not in the babysitting business. We serve the top 1% performers and those who are totally committed to claw their way up to the 1%. Which is why the sports psychology text that we chose to publish, Psych, is the manual on reaching world class performance—not cheerleading drivel to lure the lazy off the couch.
As they used to say in the Rhodesian army: “Be a man among men.” Regardless of your age or circumstances.
Awesome stuff! Marty has me hooked on his progressions in my own training.
“Over the years people have asked me why don’t I offer motivation tips. The answer is: I have none. We are all adults here: either you have it, or you don’t.”
This is my favorite part of the article! I am definitely in the same boat. Show up and do the work. I am not a cheerleader.
I am loving what you are doing with StrongFirst Pavel. The content being written is great and I want to wish you the best of luck with it.
Thank you for indirectly introducing me to the kettlebell. Time to go snatch!
Cody
Congrats to your old man. He is truly an inspiration. I also LOVE what you mention at the end of your article about StrongFirst not being into babysitting or luring the lethargic off the couch. It is exactly why I am here and what I appreciate most about the foundation everything is based from. Just this morning I was talking with an SFG about how I can’t and don’t want to ever coach the aforementioned, as I cannot relate to them and quite honestly never want to. Thank you for all you do.
Well done – both of you. It’s said that around age 75 age-related decline in physical activity begins to cut in pretty steeply. Vladimir, through his remarkable work – and work ethic – may be able to hold that off for a few more years.
The are millions of us baby boomers who are looking for advice like the above in order to retain our health and strength for longer than popular opinion considers is possible. I hope you, Pavel, and your inspiring father document your progress – ups and downs – and turn it into a book or DVD in a year or two.
Too much advice is aimed at college jocks and under 42s. We older lifters/trainers reckon we have the potential to keep on going, but are looking for guidance. (I’m 64 and deadlifted 205 kg – 452 lbs – 2.5 times body weight – 3 weeks ago)
Keith, my hat is off to you, Sir!
Pavel, thank you for another great article, regards and congratulations to your father!
I love it!!! Awesome stuff, Pavel! Congrats to your Dad!
You’re Dad is “The MAN”! Are the knuckle pushups for the triceps; “karate style”? Are they easier on the elbows?
John, they are easier on the shoulders—and harder on the triceps.
Sir,
Does your father always pull with double overhand grip?
Regards,
Andreas Almén
Andreas, yes. It is the hook grip from weightlifting.
Outstanding!
Cole, it takes one to know one!
If you are not totally commited, you still should train smart. Don’t squander your enthusiasm with ineffective methods.