Great topic guys....im old school and was brought into powerlifting back in my twenties....the gym was rough...the guys were beasts... and lots of chalk and weight belts was the norm.....this was fine for a while, and i enjoyed the strength gains, and muscle i piled on back then.
I must admit i learned a lot... i never got suckered into steriods.. and always was happy with my results..this is a good base /but as we age ..me included-- i found that the daily tolls can be harmful, and have changed accordinly.
I enjoy bench presses but was taught a closer grip /and the bar had to touch the chest otherwise it wasnt counted in competition..This was good for strength, but i gained more triceps than chest..i now lift a LOT LESS weight with i wide grip and slower stricter control.
I still enjoy free weights to everything else..i know longer do squats and deadlifts at all...i do other exercises and again concentrate more on fluid /precise/ movements...when i can make it in the gym....because my job is heaving 50lb bags non stop for most of a 12 hour day..i get a damn good maintenance workout.
In the summer i also dont lift heavy...in the winter i loved doing 5sets of only five reps of my max. weight lifting capacity....3 sets of exercises for each muscle group...i usually do pushing one week and pulling the following week....than i lay off that routine...i love the ''down sets also'' nothing makes you feel weak like having someone strip weight off the bar with no rest between reps until you have just the bar and no weights and you cant lift it anymore-
Since im in 40 yr old club...i have dropped the real heavy mentality and go for super slow quality reps and down sets mixed up...muscle confusion is awesome...i would like more cardio and can sprint short distances well but because of a powerlifting injury my hip socket hurts when i jog..i stopped that yrs ago...i still scout and low impact cardio and the sled machine doesnt seem to hurt at all... i also like to lift light weights for 12 15 reps with almost no rest..it gets the heart rate up good...i wish i could do more cardio but have no creative thoughts because of the hip problem..any suggestions are welcome-thanks