I have changed up my training for the last 6 months. This was driven by several things.
A. I was getting bored.
B. I just can’t train as I did 20 years ago… 5 years ago for that matter.
C. I needed some health and well-being content as in mobility, cardiac/joint/connective tissue health.
A little (brief)history: my gym lifts used to be (usta…I hate that word because historical accomplishments don’t count in the here and now but I’m adding them in for context) all day every day training for reps … a 315 bench press and a 405 squat with 20 dead hang pullups. They would cycle up depending on training cycles at the time. As I aged, those numbers were becoming more and more difficult to maintain let alone cycling up. The tendinitis and joint pain made it not worth it. I was losing quality of life…in a big way. It was at the age of 56 when everything came to a head. At 52 yo it started ever so slightly and like a slow creep…when I retired at 56 yo the effects of my “not age appropriate training” came crashing down like a ton of bricks.
Since December of 21 (about 6 months) I’ve been on a push-pull-lower type protocol. It ended up being lower on Monday, pull on Tuesday, push on Wednesday.
Thursday or Friday is either off or a metabolic circuit type lower glute/ham focused, very light high reps. Movements might include slosh pipe squats, hypertension, abs, neck etc. This depends on how I feel and my schedule.
Saturday is either off or or a metabolic circuit type upper focused, very light high reps. Movements might include blast strap push-ups, delts, tris, pull downs. Basically light weight get blood pumping circuit training.
I do throw in jump rope and heavy bag (sometimes kettle bell swings) on my circuit days also.
My current limitations are no pullups, 275 bench and 315 squat if I even put a bar on my back. Currently the belt squat has proven to be my best bang for my buck. I’m going to stick with that for my main movement for a while. I’ve taken bits and pieces from @Omegaman @PHD and mountaindog training along with the westside conjugate/periodization templates and mashed them up into my own.
I’ve also found that moving my bench grip in to a close or medium grip has done wonders for my shoulders. I can still move some respectable weight without all the nagging injuries/pain. Also swapping bars helps…fat bar, regular bar, elitefts cambered American bar.
I do cycle the weights up and down with different protocols… pause at the bottom, addition of bands and chains, tempo…etc.
Actually I’ve gone from 3 days a week training with weights to 4-6 depending on how I feel. Although, after the 3 primary days, it’s more of metabolic type training… it’s better for my mental well being.
This really doesn’t pertain to anyone but me as everyone has different limitations. It’s just my latest personal training template for those that give a crap.
A. I was getting bored.
B. I just can’t train as I did 20 years ago… 5 years ago for that matter.
C. I needed some health and well-being content as in mobility, cardiac/joint/connective tissue health.
A little (brief)history: my gym lifts used to be (usta…I hate that word because historical accomplishments don’t count in the here and now but I’m adding them in for context) all day every day training for reps … a 315 bench press and a 405 squat with 20 dead hang pullups. They would cycle up depending on training cycles at the time. As I aged, those numbers were becoming more and more difficult to maintain let alone cycling up. The tendinitis and joint pain made it not worth it. I was losing quality of life…in a big way. It was at the age of 56 when everything came to a head. At 52 yo it started ever so slightly and like a slow creep…when I retired at 56 yo the effects of my “not age appropriate training” came crashing down like a ton of bricks.
Since December of 21 (about 6 months) I’ve been on a push-pull-lower type protocol. It ended up being lower on Monday, pull on Tuesday, push on Wednesday.
Thursday or Friday is either off or a metabolic circuit type lower glute/ham focused, very light high reps. Movements might include slosh pipe squats, hypertension, abs, neck etc. This depends on how I feel and my schedule.
Saturday is either off or or a metabolic circuit type upper focused, very light high reps. Movements might include blast strap push-ups, delts, tris, pull downs. Basically light weight get blood pumping circuit training.
I do throw in jump rope and heavy bag (sometimes kettle bell swings) on my circuit days also.
My current limitations are no pullups, 275 bench and 315 squat if I even put a bar on my back. Currently the belt squat has proven to be my best bang for my buck. I’m going to stick with that for my main movement for a while. I’ve taken bits and pieces from @Omegaman @PHD and mountaindog training along with the westside conjugate/periodization templates and mashed them up into my own.
I’ve also found that moving my bench grip in to a close or medium grip has done wonders for my shoulders. I can still move some respectable weight without all the nagging injuries/pain. Also swapping bars helps…fat bar, regular bar, elitefts cambered American bar.
I do cycle the weights up and down with different protocols… pause at the bottom, addition of bands and chains, tempo…etc.
Actually I’ve gone from 3 days a week training with weights to 4-6 depending on how I feel. Although, after the 3 primary days, it’s more of metabolic type training… it’s better for my mental well being.
This really doesn’t pertain to anyone but me as everyone has different limitations. It’s just my latest personal training template for those that give a crap.
