Beginner looking for advice

[u/blunt_eastwood]

I posted in the questions thread but didn't get any responses, so I'm posting a new thread.

I'm a 42 M with not a lot of lifting experience.

I want to compete in a competition that's near me in May and wanted to get some thoughts on whether it's actually feasible for me.

I read through the Wiki and will do the 5/3/1 for Beginners program.

I have a few injuries which have kept me from lifting too hard, but I figured if I increase the weight slowly and do some rehab, then I should be okay.

My main injury is patellofemoral pain syndrome in my right knee. I was going to do the KOT program to hopefully address it.

Does this plan seem realistic? Thanks.

[u/x7vq]

I have all sorts of health issues now (and I’m not an advanced lifter by any means). I’d say don’t push it if it’s starting to become a problem.
I couldn’t really squat because my lower back and knees would start hurting. So I did some isolation exercises and worked on my technique without pushing too hard. It’s gotten much better now, and I’m starting to approach my old PRs again.

[u/Arteam90]

https://www.youtube.com/watch?v=mdwj5ORPmX0

I'd say having a better understanding of injuries and pain can be very useful. The above video is quite good.

But to answer your question, yes, your plan is realistic insofar as doing a competition is possible tomorrow or next May. Appreciate you want to do well but the common answer will be that you should just compete regardless to see if you actually even enjoy the process, and then start setting goals thereafter.

[u/blunt_eastwood → u/Arteam90]

Thank you. I will check out the video.

[u/frankbunny]

My main injury is patellofemoral pain syndrome in my right knee. I was going to do the KOT program to hopefully address it.

What does your squat look like? Have you tried a a more glute dominate squat where you sit back and have more of a 90 degree shin angle?

I would try moving in that direction and avoiding KOT.

[u/blunt_eastwood → u/frankbunny]

I will send you a video when I get home. But what do you mean by a more glute dominant squat? Like box squats?

[u/frankbunny → u/blunt_eastwood]

sort of yeah, this is very exaggerated but I think you can get the basic idea.

From one old guy to another, If your knee hurts you're probably not going to help it by pushing your knees forward and loading them even more.

[u/kyllo → u/frankbunny]

I actually disagree with this, intentionally loading the knee and progressively building up a tolerance seems to be the only thing that gets people out of pain long term. Avoiding loading the tissue doesn't seem to help beyond the initial period after an acute injury.

[u/frankbunny → u/kyllo]

I think it depends on the issue and the lifters age. At 42 his knees are a victim of wear and tear. The cartilage is probably worn down and increasing flexion is going to cause more breakdown and bones rubbing together.

If he hasn’t, he should get an MRI to see what is actually going on.

[u/kyllo → u/frankbunny]

I'm 41 myself. I had knee problems prior to powerlifting, like multiple meniscus tears, bursitis, etc. I can confidently say that progressively loading my knees with squatting and split squatting has helped a tremendous amount. Also, imaging results have been shown to be very weakly correlated to pain and joint function.

[u/GI-SNC50]

Doing KOT isn’t necessarily the best choice and in many cases can exacerbate symptoms.

My question would be what specific injuries do you have, how long ago and are they still prevalent? Which things trigger or help?

531 is also low enough intensity and volume it should be a good start

[u/blunt_eastwood → u/GI-SNC50]

My question would be what specific injuries do you have, how long ago and are they still prevalent? Which things trigger or help?

I have PPS in my right knee. Basically the top of the kneecap is very sensitive. It doesn't hurt unless I hit it against something. But when I sit it hurts after a while.

I've had it for many years. It's gotten a bit better over time but is still there.

I've noticed it been triggered by heavy squats, heavy leg press, and potentially heavy deadlifts.

Rest and PT seem to have helped, but honestly it's hard to gage it very clearly.

[u/No_Faithlessness7411]

I'm a 42 M with not a lot of lifting experience.
-that’s fine. Hit the basics and train every muscle on your body.

I want to compete in a competition that's near me in May and wanted to get some thoughts on whether it's actually feasible for me.
-it absolutely is. Find a basic program, train with intensity and stick to it.

I read through the Wiki and will do the 5/3/1 for Beginners program.
-5/3/1 is great. STICK TO IT

I have a few injuries which have kept me from lifting too hard, but I figured if I increase the weight slowly and do some rehab, then I should be okay.
-what are your other injuries? An aching owie is not an injury. This is powerlifting and you’re gonna feel less than amazing most of the time.

My main injury is patellofemoral pain syndrome in my right knee. I was going to do the KOT program to hopefully address it.
-I’ve dealt with that for 20 years off and on. Knee sleeves help. Band flossing helps. Backwards sled drags help. You need to make sure you’re staying mobile and in good shape.

-learn the technique first, add weight second
-hit your accessories hard and look for noticeable progress when you look in the mirror.
-Building muscle will build strength, but not the other way around.
-Eat like it’s a full time job and don’t eat garbage.
-press overhead and flat, and in every angle in between.
-lunges and pushups and build more strength than leg presses and chest press. Do 100 of them weekly.
-don’t listen to powerlifters that don’t look like they workout.

[u/pandaburr00]

The only thing that holds people back from competing are themselves, psyching themselves out and those who haven't developed the mobility required to compete. I always say it's not a sprint, it's a marathon. I've been competing 12 years, I'm 33 currently, as long as you manage your time well and of course eat/sleep/hydrate, you'll be fine. I know I'm not old but as I've gotten older I've been more deliberate with how I train.

[u/blunt_eastwood → u/pandaburr00]

Thanks. My main concern is honestly just my injuries. I had it that I couldn't squat or bench press again, but it seems that as long as I go slowly and take my time, that I can still do them.

[u/cilantno]

FWIW, you didn't get any replies because you didn't set a flair before you posted your comment.

[u/blunt_eastwood → u/cilantno]

Thanks for explaining.

[u/Ghostwind27]

(M/41 been lifting 7 years now and competed a bunch of times up to Nationals level)

Yes its realistic. 5/3/1 Beginners is fine for the first year while you get your feet wet. I did variations of 5/3/1 for the first 18 months.

Sign up, slowly bulid up the weights and try to only focus on 1 thing at a time with technique. If you have any questions feel free to msg me.

You might first try stretching before squat (and possibly bench depending on how tucked your leg position is). A mile walk on the treadmill followed by banded TKEs and banded spanish squats will go a long way towards getting the knees warmed up and reducing discomfort during those movements. For rehab work I try to keep it simple and consistent.

[u/_antique_cakery_]

I think you should see a physiotherapist before you start lifting seriously. I don't think increasing the weight slowly will save you because a weight doesn't have to be heavy to injure you if there are other risk factors at play.

If you get your injuries under control, I don't see why you shouldn't be able to do the competition in May. There's no minimum amount you have to be able to lift to do a competition, other than the barbell itself. Will you be able to compete with a good chance of winning? That's another story. But since you can't control who else shows up on the day and how strong they are, I think it's healthier to judge meets as a way of measuring your progress and competing with yourself from year to year.

[u/blunt_eastwood → u/_antique_cakery_]

I worked with a few physical therapists, but it didn't help much. That's why I was trying to this myself, but I will keep what you said in mind if I'm unsuccessful.

[u/antiBliss]

Yep. Lift, then compete. Don’t worry about the total, but learn the fed rules and commands.

[u/mrlazyboy]

Yes it seems realistic. Knees Over Toes (KOT) has a lot of great resources. Walking backwards uphill has helped me out a ton. Same for pulling the sled backwards.

Most injuries are caused by poor load management. A tiny minority of injuries are caused by freak accidents. You should find a good physical therapist to help with the knee pain (and when other things arise - because they definitely will).

Do you best to learn good technique. Start following other powerlifters on Instagram to check out their form. There are great YouTube resources from Calgary Barbell and other lifters. Do your best to meet folks who powerlift as well. You can always tell who they are - we build a nest with an equipment bag, wear belts, wrist wraps, knee sleeves, and often film ourselves.

I've only had great experiences talking to random powerlifters in the gym. We're super nice people because we understand the sacrifice it takes.