I was wrong!

Hmmmm ... a man should be able to admit he was wrong. At least I think I was wrong. I am 47 now and have been lifting for 31 years; past 5 years I have been doing a hybrid training: lifting combined with triathlon training (swim - bike - run).

I still lift heavy 3 times a week (and the training is still built around the powerlifts and their variations) but I have noticed that the older I am I tolerate intensity very well and total volume less so. 6 sets of 3 with 80% of my max squat was a standard session for me about 8 years ago; today it would be too taxing, IMO and would tap into my recovery abilities for the next session.

Nowadays, I typically do 2-3 working sets on the main lifts and usually 2 working sets on the assistance exercises. Surprisingly, I still tolerate high RPE very well, I still can go really heavy but on less sets. It means still quite a lot of heavy doubles and triples; less of those heavy 5's and 8's.

I also enjoy working in Oly lifts and their variations for enforcing proper body positions and working on flexibility under load.

Recent research shows anyway we probably need to do way less heavy sets a week than we used to think a decade ago or so. So, why not do less and get the same stimulus?

This is an excerpt from my current training cycle; two weeks shown:

Day 1

- snatch-grip high pulls 3 working sets to a heavy triple

- squat 3 sets of 3 with 80%

- behind the neck press 2 heavy sets

- GHR 2 sets

Day 2

- dynamic side plank 2 sets

- deadlift 2 heavy doubles with 85%-90%

- CGBP 2 heavy sets

- barbell lunges 2 medium sets

Day 3

- clean-grip high pulls 3 working sets to a heavy triple

- front squat 2 heavy triples

- pull-ups two sets of max reps

- push-ups one set of max reps

Day 1

- ab wheel 2 sets

- squat 3 heavy doubles with 85%-90%

- snatch-grip push press + overhead squat 3 progressively heavy doubles

- seal rows 2 sets

Day 2

- paused deadlift 3 triples with 65%

- bench press 3 sets of 3 with 80%

- behind the neck press 2 heavy sets

- hammer curl 2 heavy sets

Day 3

- one-arm KB farmer's walk 8min

- power clean 3 progressively heavy doubles

- front squat 2 sets of 2 very heavy

- band leg curl 2 sets

Hope this helps :-)