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Powerlifting Programs for 40+

The document discusses Heavy/Light/Medium (HLM) training programs compared to traditional Texas Method (TM) programs. HLM spreads heavy stress across the week with one heavy exercise per day and is better for recovery compared to TM. An example 4-day HLM split is provided with heavy bench/squat/press/pull exercises paired with light variations on other days. Deadlift variations like stiff-leg deadlifts and Romanian deadlifts are suggested for medium and light days. The document also provides a 3-day full body HLM template and a 4-day upper/lower split routine.

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george
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735 views3 pages

Powerlifting Programs for 40+

The document discusses Heavy/Light/Medium (HLM) training programs compared to traditional Texas Method (TM) programs. HLM spreads heavy stress across the week with one heavy exercise per day and is better for recovery compared to TM. An example 4-day HLM split is provided with heavy bench/squat/press/pull exercises paired with light variations on other days. Deadlift variations like stiff-leg deadlifts and Romanian deadlifts are suggested for medium and light days. The document also provides a 3-day full body HLM template and a 4-day upper/lower split routine.

Uploaded by

george
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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https://www.youtube.com/watch?

v=mm3QaXH3MrY

Andy's Lower body day:

3 set x2 squat heavy


DL variation (stiff leg w/ slight deficit), 3-5 rep

OR

Heavy DL
Squat variation

8/5/2 programming

-------------

TM vs. HLM
- rough basic structure, 3 day a week full body

TM - a "lifter's program" - hard to recover


- for competitive power lifting
- easy to dig a hole - overtraining is a huge concern
- if you start going backwards you're overtrained

Heavy (volume)/Light/Heavy (intensity)

-------------------

HLM: Spread heavy stress a bit


1. Heavy Squat, Medium Bench, Light Pull
2. Light Squat, Medium press, Heavy Pull
3. etc.
Better for people >40
Better for people with compromised recovery

HLM - 20%/10% offset on light/medium days


Or 10%/5% for older people

Example 4-day split HLM:

1. Heavy Bench/Light Press


2. Heavy Squat/Light Pull
rest
3. Heavy Press/Light Bench
4. Heavy Pull/Light Squat

HLM - both intensity/volume on heavy days


Heavy day: top set ~90% 1-3 set, backoff 10% total, 3x5
light/medium days, work off 3x5 weight

Squat variations - paused box squats, front squats


----------------------

Lower stress deadlifts

stiff leg deadlift


- more taxing, medium day HLM exercise
- can be used w/ backoffs for added volume
3x5 is reasonable
good for volume exercise w/ less stress on CNS

romanian deadlift
- light/medium day on HLM
- can be used w/ backoffs
- decent for a stretch on a light day
3x5, 3x8 backoff sets for volume is reasonable

back must be in rigid extension in both


- keep knees stiff, but prioritize back

Use straps for volume, preserve CNS

-------------------------

HLM 3-day, not that much assistance exercises

Add assistance slowly - make sure work doesnt bleed between days.
- dont mess up your heavy primary lifts
- do 3 to 5 sets
- mostly for hypertrophy, dont go super heavy all the time

Mon:
Heavy Squat
Med Bench or Incline bench or close grip bench
Med Deadlift - stiff leg or romanian
- glute ham raise (assistance) 3x15 volume
- light bench maybe ok

Wed:
Light Squat / front squat
Light Press
Light Deadlift - romanian, rows,

Fri:
Med Squat / box squat
Heavy Bench
Heavy Deadlift
- tricep extensions (can cause inflammation in elbows)

---------------------------

split routine:

Example 1:
Monday - Bench + Light Press + Chest/Shoulder/Tricep stuff
Tuesday - Squat + Light Deadlift Variant + Back stuff
Thursday - Press + Light Bench Variant + Chest/Shoulder/Tricep stuff
Friday - Deadlift + Light Squat or squat variant + Back stuff

More detail:

Mon - Bench
supplemental press - light press - higher rep/light weight, pin press
or supplemental bench
tricep extension
- dont mess with lower body
- bench and press variants ok

Tues - Squat
DL variant
BB rows
lat pull
curls
- dont do pressing type movements
- pulls and back work ok

Thurs - Press
Supplemental bench
supplemental press
seated Dumbell press
additional tricep work
- no heavy pulling

Fri - Deadlift
squat variant, box squat
prowler, cardio

squat variants less appropriate for early-intermediates

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