102/74 is amazing for a dude who is 58 years old. Good job!
Aw thanks Sweet Tits!
Holy supersets... the first one made me tired just reading it...
It was pretty brutal!
Are you doing all of your own programming, Chris? If so, how are you going about it day to day? I know how intuitive you are with diet and such, I just wonder what drives your day to day variations. It just seems more difficult to program "functional fitness" than a "normal" body building routine.
Forgive me if this isn't making much sense, I'm at the peak of tonight's kratom dose.
Right now I am following online coaching from Zach Even-esh. I pay $15 a month for his programming from Trainheroic.com I think it is $20 now but I got in early. I am going to change it up now though because i need to start focusing more on the big 3 to train for a powerlifting meet. Just something I decided I wanted to do. I will be changing it up then though. I just passed my Underground Strength Coach Certification which is Zach's system. So I will be putting some of his methods along with my own together.
Mostly though, going with what I learned here. The basic idea is to hit either a full body, or full body with a push pull focus on my workouts. Sometimes there is more push or pull focus but all workouts involve the whole body in some aspect. We focus on the 5 basic movement patterns every workout. Squat/hinge, press, pull, rotation / stability. Typically on each of the 3 workout days I go heavier for strength on either a push, pull, or squat/hinge movement, always have an explosive component of some sort. Lets say for upper body push I might design a week to look like this
Monday - Bench 5,5,3,3,3, Wednesday - plyo push ups 5 sets of 3, Wednesday - DB Incline Bench 12,10,8
So each aspect gets a day of focus. On a mini-cycle where I want to work harder on pushing I might also do a second push exercise with higher reps, something like push ups, or ring pushup sub max x 3 sets on one of the days, most likely the one with the 5 sets of 3 plyo. Other than that you always want some sort of energy training. Like a circuit, or some carries or sled work. Something for strength endurance / work capacity.
Ring or TRX push-ups triggers all those support muscles. Nice job! How often are you donating blood? Me, every 56 days and my HCT dropped from 52 to 42% after two donations.
Well my Hematocrit got down pretty low when I was doing it every 2 weeks trying to get to my target of 32. However when I got down to 37 they said they couldn't use my blood so I waited for 8 weeks to see how much it would climb in that 8 weeks it went from probably 34-35 after that draw up to 48 in 8 weeks. So I think I will try to schedule every 4 weeks to keep me in the 38-42 range. Since my doc prescribed it, I can go anytime I am above 32 but I see no reason to go that low if they can't use my blood to help others if 37 or below.
I wish I could donate blood would keep my RBC down!!
Why can't you?
Sorry I haven't updated much the last week. I was busy studying and handling other things.
WooHoo!!!! I passed my Strength Coach certification!
Rather than reflect on last weeks training, since I don't have tons of time I am just going to say I am excited for training tonight. I will basically be doing almost the same workout as listed for last Tuesday. Going to go heavy on Sumo Deads and do a lot of upper body, and work capacity stuff. I feel like I will do much better this week on the weights.
I am really liking the ring push ups. Very challenging!!!!!
