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Wed, 01/04/2012 - 1:17pm — jackhammer

I was a champion powerlifter in my younger days and stopped training at age 20.I am now 40 yrs. old and wish to start a lifestyle change of diet and weight training,and walking and running to get in shape and stay that way.I also find myself thinking abou getting back into competetive powerlifting,but wonder if i am to old to start again.I still have lots of muscle mass,just need to get the fat off of it,have had no muscle injuries.any advice will be appreciated

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Wed, 01/04/2012 - 1:41pm — Michael Kirkland

Welcome back to lifting!

Sounds like you're in a good position to start back. It's great that you're coming back at 40 because now you can win master's divisions! Really, one of my old partners couldn't wait to turn 40 so he could compete as a master lifter. Since you have no injuries I'd say to ease back into things but eventually do your old training. Remember that Doc was older than you are now when he set the squat record. Pay attention to your recovery with the training and use recovery methods like the foam roller to help. Good luck to you.

Wed, 01/04/2012 - 2:10pm — jackhammer

Thanks Micheal,i will have

Thanks Micheal,i will have to find out about this foam roller method as i have been out of circulation for a while.The method of training i used in my youth was a 4 day per week method,training all muscle groups heavy at 3 sets 0f 8-10 reps per exercise once a week and doing the same thing at 60-80% once a week.Example-monday heavy training of chest,triceps,shoulders,biceps,abs.tuesday-60-80% of weight last used to trainlegs,upper and lower back,calfs.friday-60-80% ofweight used on mondays workout.saturday-same muscle groups as tuesdays workout,except 100%.This always worked well,although it does require carrying a notebook and pen around.When training for a meet we started 12-14 weeks out,progressevly dropping reps and number of exercises until the last 2 weeks we only benched,squatted,and deadlifted,then rested 1 week prior to the event.any suggestions about this type of training routine,thanks

Wed, 01/04/2012 - 4:00pm — mike tanis
mike tanis's picture

too old!

Too Old, are you kidding? serious thou. I did my first powerlifting competition in march 2010 when I was 49, turned 50 in june and have done 2 more since then. have 3 planned for this year. So NO, it's not to late. And good for you to make a lifestyle change. never to late to hit the iron. Just start out slow so your body can get used to it again, don't make big jumps, that's where people get hurt, seen it way to many times. As for your training routine, doesn't look bad. there are many methods out there nowadays and hopefully you can hook up with some guys at your local gym, even if you have to travel a bit to get there. doc has a good template on this site also. I drive an hour on sat. morning to squat with the powerlifting team i belong to. but it's woth it, i love doing it.

Let me not judge my fellowmen, but understand them, Lord, and when the casting of the stones begins, remind me of my many sins.