If T-Nation is going to keep these awesome free plans available, somebody has got to take advantage of them. I guess that’s me.
I know we discussed this a while back: do you think you’re to join the 40+ conditioning-focused brotherhood anytime soon?
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I’m pretty ADHD… If I’m being honest, I still enjoy my main lifts being pretty 90s bodybuilding. What I have been doing is adding in 10-12 minutes of hard conditioning (sled, rower, whatever). I think that just needs to be a staple. I’m also a huge fan of my dog “rucks” (I carry a ~40lbs backpack), but that definitely doesn’t get my motor running the same way.
Every now and again I’ll do the full-on MetCon workout for the whole session, and it’s fun while I do it, but I just don’t feel the same mental buy-in if that makes sense. I’ve also been playing basketball once hard and a time or two light per week, and that has scratched a ton of that itch. Maybe a similar concept with a slightly different vehicle? I do see what you’re doing and think it’s pretty awesome; I just never dip more than a toe in for some reason.
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Hey, to each his own.
I’m going to take a wild stab in the dark and guess we’re all drawn to what we’re naturally good at. I was a decent middle distance runner when I was younger. I had some success in sports because I could keep going when everyone else was sucking wind. Finding that again has been wonderful.
If 90’s style bodybuilding led me to tree trunk arms or squatting bulldozers like @davemccright , I’d probably keep that as my main focus, too.
As I navigate the uncertainty of aging, I’m sure my priorities will change. This winter, I may take a run at one of Thib’s bodybuilding programs (I took advantage of that sale, too) just to see what happens.
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We talk about it a lot, but it’s all the same weights - finding a way you enjoy moving them around is key
I appreciate the kind words! I’m definitely also in the 90s Bodybuilding boat as far as the programming I find to be the best combination of fun/great results for me!
@antiquity you really have built an awesome physique and great conditioning, not just for 50, for any age. You are a true inspiration and I definitely had fun doing the Surge Challenge alongside you last summer! You seem to excel at everything you do in the training world!
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Thanks for the kind words my friend. I love having a community where we push each in a good way and are genuinely happy to see others improve and succeed!
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keep up the good work!
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Antiquity, really appreciate you sharing this. Yours was one of the logs I was paying attention to for a while when I was digging into tactical barbell. It’s inspiring to see and hear about your success. I am 51 and have had to shift my training too but you are a good example of how we can still get after it and have some great achievements. Keep crushing it. To the others as well-it’s inspiring to see your success as well.
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Newsletter famous now. Hope the autograph hounds won’t bother you too much, @antiquity!
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Great and very useful post! Thanks for writing it. I have reached my late 40s and after the most hellish 18months imaginable find myself carrying an extra pound or 10, so this is great inspiration.
Great that you’ve found a good CF box. One of the old issues with CF was that there was so much volume that people were getting injured left right and centre. My physio always said he loved yoga and CF, because they always have him lots of business!
I’ll now use you as my role model to remove the added baggage!
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Awesome!
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Sir, this is truly inspirational and also the kick in the butt that I needed, thank you for this. I’m 51 and in quite a reasonable shape, but compared to you, still got a few miles to go.
May I ask how many times you work out per week? I like the CF too, but find it hard to fully recover when combined with body building style accessory work: more than 4 workouts in total per week I cannot really sustain.
Many thanks for any reply and again, deepest respect for the lifestyle you adopted and the results it brought to you.
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I would say 5-6, depending on how you count.
On nearly every week I do 3 Crossfit classes. These have a strength block (OHP, Squat, DL, or olympic lift) done more traditional strength training style. Most similar to a 5x5 at a relatively heavy weight would be common, but there is variation on the sets and rep numbers. But the idea is to go heavy, and the sets are at timed intervals. This would last 10-15 minutes. Then the WOD, which is usually 7-15 minutes or so, consisting of hard conditioning and strength hybrid. I also try to do the “optional accessories” later in the day. This might be 3-4 rounds of supersetted work like lat raises, curls, DB work, calisthenics, etc…
I typically do one day in my garage. This is most typically like a 531 set up. I still like to get my assistance work done as a circuit to get the conditioning aspect. I don’t push the pace as hard as Crossfit, though. Because it is hard to recover from too much work push too hard.
I also have one day that’s largely conditioning. Like track work, hill sprints, etc… I also like to mountain bike and play soccer, so these may fit the bill. Sometimes I’ll do a track day and recreational sports day, bringing it up to 6 days a week. I always take one day off completely.
I also like the idea of “daily work” that some on here do. I don’t go overboard, though. It is most often 100 push ups, and my also include pull parts/sit ups depending on how I’m feeling.
Hope this helps!
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I haven’t read the entire thread so I’m not sure what the overall goal is here, but I have a 50 year old training buddy who just benched 375 working to a goal of 405, pulls around 500 & climbing and squats about the same.
Yes it does for sure, thank you; will get my act together now quickly. See a lot of similarities in 3 WODs a week, a garage work-out (at least the equipment to do so) and also still playing soccer in the 50+ league (teams of 7 on a half sized field)
Thanks for the insight! I’m 62 and in the best shape of my life. Low back (L5/S1) issues have forced me to modify my workouts and CF would not work for me, but I’ve adapted and thrived. When I tell someone I’m 62, they just stare and shake their head. Keep it going!
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