Just started back powerlifting at 61. I can't find programs/routines for lifters my age. Using my old programs is wearing me out. Any direction or advice of routines programs and lifting frequencies is appreciated
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Thread: Masters 4 lifter
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12-07-2019, 05:11 AM #1
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12-10-2019, 06:31 AM #2
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12-10-2019, 05:13 PM #3
- Join Date: Jun 2016
- Location: United Kingdom (Great Britain)
- Age: 31
- Posts: 11,166
- Rep Power: 52549
Try this l, https://www.barbellmedicine.com/the-bridge/
The autoregulating should make it easily runnable for you5 day full body crew
FMH Crew, Sandbagging Mike Tuscherer Wannabee
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12-11-2019, 09:29 AM #4
- Join Date: Jan 2013
- Location: Bristol, Connecticut, United States
- Posts: 1,620
- Rep Power: 7178
Recovery tends to slow down as you age. Its no surprise you are feeling worn out doing the same programs as you did when you were younger.
Since you have a knowledge base of you old programs, I would start with modifying those. Cut out some sets or accessory lifts until you don't feel as beat up as you are. Its all about fatigue management. If your fatigue is too high you won't recover enough (which is harder to do as you age). If your fatigue is too low, your body likely isn't going to make any adaptations and you will be stagnant.
Its generally better to start off easy and add volume in until you have exceeded your maximum recoverable volume. Starting off above your maximum recoverable volume is harder because you already beat up and even reducing volume, right below MRV it will take a long time to feel normal again.
Hope this helps.Most of my lifting gets posted to Instagram - https://instagram.com/fayerjw/
Best lifts 628/391/727 - Best Total: 1747
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