Regimen I think maybe its time I switch to a more advanced powerlifting program? Please help my decision...

[Baby Hanma]

Two days I ago I did my full-body workout of heavy push presses, heavy front squats, and heavy clean pulls. 4 sets each with 2 to 3 reps each. As usual, it was exhausting. Early morning today, I went to do the same workout. Despite being well-fed, my energy was low. I only managed to do the push presses. I'll finish the workout later this evening.

It was still a personal record, but I had nothing left for the rest of the workout.

I'm beginning to realize that me missing workout sessions somewhat frequently is no longer a matter of weak discipline. I simply don't recover as fast anymore. It's not even due to age, it's straight up due to heavy weight. My working sets for push presses is 175 pounds. It's 275 for (paused) front squats, and my clean pulls are about to turn to 265 (weight increase PR coming up). The workouts don't hurt my joints or anything. But my God they drain the life out of me.

Maybe I'm already experiencing that phenomenon where if a powerlifter gets strong enough and starts lifting heavy enough weights, he gets more damage and therefore takes much longer to recover?

I should probably consider getting into some of those old school linear periodization programs. Training hard all the time feels awful for me nowadays.

For what it's worth, I pull the barbell high when I do my clean pulls. A good rep has the thing reach my rib cage. I've seen a lot of Olympic lifters on YouTube basically do a deadlift with a shrug at the top of their pulls. Mine is a little bit different.

 

[Baby Hanma]

Hmm...

I should probably stick to Doug Hepburn's training system. It's what I've been doing for a long time. His advice in his book when it comes to struggling to have new personal records is simply to lower the weight and progress back up. Maybe that will cure my exhaustion woes. *shrug*

I don't know man. Just keep me in your prayers. lol

 

[Oblivian]

Maybe stop doing all of your squats paused.

 

[Baby Hanma]

Maybe stop doing all of your squats paused.

Not a bad idea. But I can simply just lower my training intensity.

 

[maximus__]

Not a bad idea. But I can simply just lower my training intensity.

Not pausing would achieve that. All your other movements have an element of power. Why don't you just do the same with your most taxing exercise for a bit. Your push press and Clean pull numbers are at a lower level to your squat numbers. I know you want to stay within that program structure, from previous posts.

Just hit normal front squats for a bit.

 

[Baby Hanma]

Not pausing would achieve that. All your other movements have an element of power. Why don't you just do the same with your most taxing exercise for a bit. Your push press and Clean pull numbers are at a lower level to your squat numbers. I know you want to stay within that program structure, from previous posts.

Just hit normal front squats for a bit.

Thanks. I might do that.

It's good for ego too. Higher numbers.

 

[Oblivian]

Thanks. I might do that.

It's good for ego too. Higher numbers.

There is literally no point in doing all paused squats. We've been telling you this for months now.

 

[zapataxiv]

everything paused especially push press

 

[maximus__]

everything paused especially push press

Tempo push presses and clean pulls.

Needs to be a 5 sec eccentric without losing any explosive drive...

 

[ROcknrollracing]

Pause squats actually develop more power out of the bottom especially box squats.

 

[maximus__]

Pause squats actually develop more power out of the bottom especially box squats.

That's why he is probably doing them.

Pause squats, push presses and Clean Pulls. All explosive lifts. No wonder the poor man is tired.
He is doing a full body power session, every session across all his main exercises.

 

[Oblivian]

Pause squats actually develop more power out of the bottom especially box squats.

It's not working...

 

[stevenandrew]

Two days I ago I did my full-body workout of heavy push presses, heavy front squats, and heavy clean pulls. 4 sets each with 2 to 3 reps each. As usual, it was exhausting. Early morning today, I went to do the same workout. Despite being well-fed, my energy was low. I only managed to do the push presses. I'll finish the workout later this evening.

It was still a personal record, but I had nothing left for the rest of the workout.

I'm beginning to realize that me missing workout sessions somewhat frequently is no longer a matter of weak discipline. I simply don't recover as fast anymore. It's not even due to age, it's straight up due to heavy weight. My working sets for push presses is 175 pounds. It's 275 for (paused) front squats, and my clean pulls are about to turn to 265 (weight increase PR coming up). The workouts don't hurt my joints or anything. But my God they drain the life out of me.

Maybe I'm already experiencing that phenomenon where if a powerlifter gets strong enough and starts lifting heavy enough weights, he gets more damage and therefore takes much longer to recover?

I should probably consider getting into some of those old school linear periodization programs. Training hard all the time feels awful for me nowadays. Visit Now

For what it's worth, I pull the barbell high when I do my clean pulls. A good rep has the thing reach my rib cage. I've seen a lot of Olympic lifters on YouTube basically do a deadlift with a shrug at the top of their pulls. Mine is a little bit different.

Your strength levels are reaching a point where recovery is the limiting factor, not discipline. Heavy lifts like push presses, front squats, and clean pulls take a serious toll, especially at your working weights. It’s common for powerlifters and weightlifters to experience longer recovery times as loads increase. Switching to linear periodization could help by cycling heavy, moderate, and light sessions to avoid constant fatigue. Also, consider reducing frequency or adjusting the volume to match your recovery ability. Training hard all the time without variation can lead to burnout, even if joints feel fine. Your clean pull technique sounds solid with a high bar path—different from the shrug-style pulls some lifters use. Sticking to a more strategic training structure will likely keep you progressing without feeling drained all the time.

 

[maximus__]

Your strength levels are reaching a point where recovery is the limiting factor, not discipline. Heavy lifts like push presses, front squats, and clean pulls take a serious toll, especially at your working weights. It’s common for powerlifters and weightlifters to experience longer recovery times as loads increase. Switching to linear periodization could help by cycling heavy, moderate, and light sessions to avoid constant fatigue. Also, consider reducing frequency or adjusting the volume to match your recovery ability. Training hard all the time without variation can lead to burnout, even if joints feel fine. Your clean pull technique sounds solid with a high bar path—different from the shrug-style pulls some lifters use. Sticking to a more strategic training structure will likely keep you progressing without feeling drained all the time.

Alt account with Chat GPT writing?

 

[NoSmilez]

lolol it took two posts before he was like nah I am going to stick to what I am doing.

 

[ROcknrollracing]

There is literally no point in doing all paused squats. We've been telling you this for months now.

It's not working...

Needs to pony up and buy a real program instead of winging it.

 

[maximus__]

lolol it took two posts before he was like nah I am going to stick to what I am doing.

Have we ever seen anything different in these threads?

 

[Baby Hanma]

Pause squats actually develop more power out of the bottom especially box squats.

I do pause squats for better time under tension, to impress the ladies, injury prevention, and my belief that the harder version of a barbell movement is the better version so long as there's no bosu balls involved.

Power out of the hole, speed strength, intramuscular coordination, better motor unit recruitment, static strength, lockout strength... Meaningless and worthless concepts created by modern powerlifters trying to turn their 900 pound squat into 920.

Real strength is developed with years of high volume and heavy training with full range of motion compound lifts done over and over and over again. Anything else is just a cope for not being strong enough.

 

[Baby Hanma]

lolol it took two posts before he was like nah I am going to stick to what I am doing.

I'm dogmatic about the Hepburn program. I would look for ways to stick to his superior training program before changing anything major.

I'm like that kid who wants to be the next Clarence Kennedy who just discovered the Squat Everyday Program by the 1980's Bulgarians. Except this time, I'm trying to build old man strength by doing the Hepburn program.

 

[NoSmilez]

I'm dogmatic about the Hepburn program. I would look for ways to stick to his superior training program before changing anything major.

I'm like that kid who wants to be the next Clarence Kennedy who just discovered the Squat Everyday Program by the 1980's Bulgarians. Except this time, I'm trying to build old man strength by doing the Hepburn program.

Yuck! Clarence Kennedy uses steroids. You need to use the power of friendship to break the 500lb squat.