Ok when write "old" I mean anything over 50, which I always think is fucking cool when dudes over 50 are still clawing away at getting better. That's always a very inspiring thing for me.
When I bought LRB 365 ( which is way too cheap for what you get) I was honestly disappointed that a large block of the Program, Phases 2&3 were focused on conditioning. I thought man, I already do some similar stuff and I am not a guy who needs to lose a ton of weight @ 173 lbs. Than I did a reality check…Do I carry a little belt sludge, yup. Do have some sludge on the sides of my pecs ? yup and actually some all over. Not at all uncommon for someone in their 50’s but also not something that has to be. So I decided if I was going to do LRB 365 I was going to do it as written.. weight vest and all!! It was a good decision. 5 weeks into Phase 2…my serratus anterior (the top 2 fingers anyway) are starting to make an early morning cameo..haven’t seen those in decades! And I have some room to tighten up on my diet discipline…in other words better things to come.
My Phase 1 takeaway was the handshake between intensity on the main lift and volume of assistance work..In Phase 2 my take away is the value of 100 rep or ultra high rep sets are valuable on several fronts. You pointed the healing and priming effect they have, the joint benefits are awesome!. I also think they help with work capacity. Even with the very light weight ( 35lbs on the machine rev fly for example) they help work capacity even if it’s nothing more than mentally. When I get back 10s 20s or the 30’s rep sets you have laid out in later Phases I believe they will be easier because mentally they will be much shorter than the 100’s..if that makes any sense. I also believe they help with conditioning. And conditioning truth be told is much more of an important aspect to overall health in your 50’s than being able to DL a heavy load; although that is much more fun!. The weight vest increments force me to improve week to week and not get lazy by allowing me to convince myself I don’t have time for 30 minutes I’ll just do 15. Looking back at my log prior to LRB 365 that was in fact what was happening! If there was a corner to cut..it was conditioning work getting cut!
Phase 3 and ¼ mile repeaters should be interesting at 5AM..looking forward to learning more !
Have an awesome weekend, Paul.