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naraburns  nihil supernum  1yr ago (text post)   3454 thread views

Wellness Wednesday for March 1, 2023

The Wednesday Wellness threads are meant to encourage users to ask for and provide advice and motivation to improve their lives. It isn't intended as a 'containment thread' and any content which could go here could instead be posted in its own thread. You could post:

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I'm 42 years old. Male. My weekly fitness regiment is

  • Madcow 5x5 (Mon/Wed/Fri). It's a barbell lifting program. Status is 280# squat (5 reps), 315# deadlift (5 reps), 165# bench (5 reps)

  • Cardio 5 1/2 hours/week. 80% Zone 2 training, 20% is VO2max training. Status: VO2max of 45. Can run about 6mph at Zone 2 for about 90 minutes, maybe more.

I trust that if I keep this up I'll continue to make strength and VO2max gains, though it's been kind of slow. It feels kind of impossible to make progress on getting my VO2max up.

If I had time to add something else in, what could I do to get biggest bang? Maybe something proven to really improve bone density? (My last DEXA showed a z-score of -1 on BMD)

Time is the biggest variable, and your body's tolerance/recovery for extra volume. I've had luck with adding significant volume of bodyweight and light(er) kettlebell work on a daily basis, but ymmv because it's highly variable and dependent on your body's unique issues. Building work capacity is good.

As far as things that will improve your other exercises, if you have a climbing gym close by adding one day of bouldering a week is going to do a lot to balance the push heavy powerlifts. After I started climbing I stopped having shoulder issues from pressing.

hmmm, not sure how much I want to update on advice from /u/FiveHourMarathon :P

How many warmup sets do you do on your lifts?

It varies, and is built into the app I use

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