I’ve kind of fallen out of love with power lifting.
I have to force myself to get up and go to the gym. It’s a struggle to get warmed up. I grind through my sets, because that’s what I’ve always done, but when I finish, I’m always more beat up than I should be.
Honestly, I should probably give it up altogether, but I just can’t. I’d feel like I was losing something, some fundamental part of my self. Even thinking about it makes me depressed.
I’ve been very happy with how 5/3/1 has been working for me, but I’ve earned another nagging shoulder injury, and even the yoga isn’t taking care of it. So, at least for now, I’m switching routines.
My new weight training regimen is at least partially informed by Body by Science. I’ve chosen my own exercises, and I lift at a different tempo, but the idea is the same; get sufficient stimulation to maintain muscle in a single, weekly workout.
I’m going with the deadlift instead of the squat, because I like it better and because the squat is one of the big contributors to my shoulder pain. I’ve worked them open to the point where I can grab the bar, but it isn’t pleasant. I’m also using a machine to bench press, because it’s easier on the shoulders.
Other than that, it’s a fairly standard full-body workout, pushes paired with pulls. Here’s what I did this morning:
- Dead: 315×5
- Bench: 240×5
- Cable row: 240×7
- Overhead press: 135×5
- Pulldown: 210×5
I’m doing one set to failure, but there’s a lot of misconception about what that means. First, it’s one working set. I do two or three warm-up sets before I get to the main event. Second, it’s to technical failure; at the end of a set, I can still move the weight, but not with good form or through a complete range of motion.
My plan is to take this easy. I choose weights that I can do comfortably for a set of five, and I don’t plan to go up until I’m doing sets of ten. That should give my joints time to accommodate.