The botttom line is that I can still do most of the things I did many years ago, but I need more time to recover.
I have learned to space things out more accordingly, but started doing that many years ago when my work schedule and family commitments ate into my ability to train more than twice per week or get more than 5-6 hours of sleep per night. As I graduated to training twice per week, I found that this worked very well and have done this for the last 15 years or so. I think it has also enabled me to continue to do what I have enjoyed for so many years as well.
I tend to go a bit overboard when I am feeling good, so now I have disciplined myself to not overdo it when feeling good, or I will not feel so good (tired, achy and generally not recovered) for some time. I typically do not squat and deadlift in the same week any more. One week I will squat, and the next I will either deadlift or lift heavy stones. The other workouts of the week will consist of some sled pulling, or walking diagonal lunges and upper body work.
My schedule looks something like this:
Week One-Workout 1: Deadlift, pullover machine, presses, grip machine
Week One-Workout 2: Sled pull, pullups, pushups, chest crusher, curls, tricep machine, wrist roller
Week Two-Workout 1: Squats, pullover machine, presses, gippers
Week Two-Workout 2: Walking lunges, pullover machine, one arm dumbbell rows, isometric upper body work with iron shoe
I repeat this cycle, but in the next two week cycle, I will substitute stone lifting for deadlifts. I warm up well and limit the amount of work sets to a few.
Every so often, I will throw in some squat lockouts, deadlift lockouts or farmers walks in addition to what I am doing to spice things up, or if I know I can get some extra sleep.
This schedule is flexible, allows ample time for recovery, and keeps things fresh by not overdoing things on one exercise workout after workout. Most importantly, it works for me, and that is the most important thing- finding out what works for you by experimenting, and that means doing less in many cases.
This does not look like much on paper, but it is plenty of work, and I push myself very hard, but will not sacrifice form just to lift a weight. I am in this for the long haul. I believe that I can stay strong for many years to come. It is a matter of keeping the desire to do so, and I have worked way too hard to just let that go.
Edited by 3Crusher, 20 September 2013 - 05:16 AM.