Heavy Weights...and over 40 ?

[tcw]

Just curious...how many guys here are over 40 and still doing or practicing power-lifting?

I started out many years ago....lifting heavy with low reps. Over 40 now...and still very healthy but a little concerned about focusing on heavy weights again. Most of my workouts have been pyramiding ending with the last few sets with reps of 3.

Wanna try some heavy weights again.

Anyone else goin heavy this year?

[gigglesgreg]

I'm 39, and starting into my heavier lifting routine. Not what most would consider typical, I would guess tho.
I haven't torn anything since I do rotator cuff exercises before workout. As far as my workout, for compound exercises, I do 5 sets of 5, same weight for all sets. Last set barely finishing. Say if I did chest on Monday, I would do that, then on say, thurs, I would go in and max out. No real workout, just a reminder to your muscles.
Kinda got it from a Mike Mentzer article I read. Definitely improved my military and bench presses. We tried a Lee Priest workout for a while, which was what seemed like 10 sets per exercise, and didn't work as well.
40 is the new 20! Hell, my dad is 60 and still throwing hay bales and loading firewood, so I'm not too worried about the age thing yet.

[stpete]

I still do some rack deads from time to time. But "heavy" for me anymore is around the 4-6 rep range but typically it's between 8-12. Arthritis in my knees hurt my leg routines. Tendinitis and Rotator issues get the best of me sometimes. Getting old sucks!!

[Armykid93]

I know a lot of guys who powerlift and they are over 40. Just gotta be careful with it

[tcw]

yeah...been reading about the 5x5 routine. That's 5 sets of 5 reps, total body, 3 times a week.

Compound power movements 1 exercise...per body workout. So...you can try different exercises per body part on all days.

Think i'm gonna try this one....gotta switch up every 4-5 mths. Gets stale...doing the same routine.

[gigglesgreg]

I still do the more typical back/chest/ legs etc workouts, I just use the 5/5 on incline/flat, then go to sets of ten for flyes, extensions, etc. Let me know how the whole body one works if u do that. Sounds like that might be good for me in summers.

[dooie]

I'm 39, and starting into my heavier lifting routine. Not what most would consider typical, I would guess tho.
I haven't torn anything since I do rotator cuff exercises before workout. As far as my workout, for compound exercises, I do 5 sets of 5, same weight for all sets. Last set barely finishing. Say if I did chest on Monday, I would do that, then on say, thurs, I would go in and max out. No real workout, just a reminder to your muscles.
Kinda got it from a Mike Mentzer article I read. Definitely improved my military and bench presses. We tried a Lee Priest workout for a while, which was what seemed like 10 sets per exercise, and didn't work as well.
40 is the new 20! Hell, my dad is 60 and still throwing hay bales and loading firewood, so I'm not too worried about the age thing yet.

What do u mean by going back and 'max out'? With 5 x 5 do you have a spotter?

[yannick35]

Someone who never got injured and feel great lifting heavy, i see no reason to stop lifting heavy. I know a few older guys at the gym in there 50 still lifting impressive weight, but there are a minority. Most people today lift moderate weight, and i feel are more sensible to injury.

[tcw]

This is true. I used to train at the same gym as a Guy who (up until recently) won more BB titles that anyone before. I've never seen him lift heavy...

Of course he's developed his body from prior years of heavy training...but he maintains it through high reps. He told me he never goes heavy anymore...just reps.

That's fine...and for avoiding injuries and pumping up the muscles...that's probably best. But i think i can handle some heavy weights again....but only on compound movements...and only for a short period of time (6-8 weeks). The purpose being to increase strength (tendon and muscle).

For this purpose...i would stick to the following movements;

-Decline Benching
-Weighted Dips
-Pull-downs
-Rows
-Power foot position Squats (free weight)
-Leg Presses
-Dead-lifts

That's it.

Start light...and gradually build up to max...and yes it would be wise to have a spot-er.

Someone who never got injured and feel great lifting heavy, i see no reason to stop lifting heavy. I know a few older guys at the gym in there 50 still lifting impressive weight, but there are a minority. Most people today lift moderate weight, and i feel are more sensible to injury.

[Armykid93]

Someone who never got injured and feel great lifting heavy, i see no reason to stop lifting heavy. I know a few older guys at the gym in there 50 still lifting impressive weight, but there are a minority. Most people today lift moderate weight, and i feel are more sensible to injury.

Agree. Most people can't push huge weights anymore once they get a bit older

[tcw]

Interesting...

http://www.powerliftingwatch.com/node/995

[600@50]

With proper diet, rest and a LONGER warm-up there is no reason not to lift heavy (relatively speaking) into your 60's, 70's and even 80's. Also as you get older you tend to listen to your body more and heed what it's telling you.

On youtube there is a video "Powerlifting: Bob's Gym Vets" that shows some older guys PLing. Check it out.