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Join Date: Jun 2009
Location: Northern Berks County, PA
I do a program I had a coach put together for me. 4 days per week, each is a mix of lower and upper body, however it's relatively higher reps and relatively lower weight...relatively as compared to something like a Wendler 5-3-1 program like I used to follow.
After a trip to the Rockies for elk, I learned that the Wendler approach was NOT for me. I don't need to squat 600lbs once, I need to be able to stand up a 100lb pack and haul it a few miles in the mountains. I don't need to bench 400lbs, I need have a back/chest/shoulders/core that can manage a pack's weight without injury or failure during the miles I need to go with that weight back there.
I can't follow Jim Wendler's advice of "3 conditioning sessions of 20 minutes a week, no more" because that's not what I need to hike 7, 8, 9, 10, etc miles at altitude.
I put miles on my road bike and miles on my running shoes, and I do my best to get my 4 lifting workouts in a week. Sometimes they fall back to back, as life happens. I'm working out my scheduling kinks. I can tell you that a strength workout on the bike in the morning (I get up at 4 to do my bike work on an indoor trainer before work) and lifting 13-14 hrs later and doing pause back squats, or front squats, or RDL/Stiff leg deads...yeah, I say some bad words lol. I make sure I'm eating enough and sleeping as much as I can to counteract that stuff, and I'm seeing progress.
Point in ALL of this is....what are your goals? Train for them. Much as I'd like to be strong like a powerlifter, that runs counter to my goals in other aspects of life, key among them is to be fit to hunt in mountains.
Goals will guide programming.