I'm 40 ( 334lbs 100lbs of fat) and a former powerlifter who is desperately tryng to get back into it. There are no powerlifting gyms around me, no monolift etc.. I train in a power rack at my local gym. I have boards, bands, chains, a dozen shirts , briefs, squat suits that all still fit.
I've been trying different things (westside, sheiko, 531) over the last 3 months and I have had set back after set back.
In the last month I strained my pec, strained my quad, and my lower back hurts when I walk around the super market. These injuries happen with light to moderate weight. I was using more weight the week before with no problems.
Today I wanted to see how the pec felt after a week off and I worked up to 185 and felt a burning my side delt closest to body. So I stretched and that did not help. I stopped before I tear a rotator or something. (happened twice a few years apart).
I moved on to squat. My shoulder flexibility is shot. I had to put my hands on the weights just to hold the bar. Same burning my my delt. Stretching is not doing anything. I worked up to 20 reps with 225 nice and deep so the quad strain is getting better.
I'm not sure how to train anymore. Any advice would be helpful. Did I start too soon with the westside, shieko, 531? I'm at a loss what to do now.
Does anyone have a template for washed up folks like me?