I’m a bit late to the party here but very interested in getting started. I’m currently 48 years old, 5’6" and 182 lbs. I did take a photo this morning that I’ll post later. I also have training log going over in the training log section that has some recent videos. (Dave-G: Training Log)
I’ve just returned from a week of vacation during which time I did relatively little training. I considered it a bit of deload before getting started on Metcon For Muscle after having just completed Thib’s ‘Jacked Athlete’ plan last week. That program got fairly heavy towards the end.
On the day before I left on vacation I did a run through of the ‘Day 8 Physical Labour’ session just to get a feel for it and because I wanted to get one more challenging session in before taking most of the week off. I very much enjoyed the style of training.
The workout looked like this:
A1. Snatch Grip High Pull: 155 x 3 (I’m not sure what my 1RM is on SGHP as I’ve not trained that movement ‘heavy’ for a while; I estimated my current 1RM to be about 275 which would give a 60% training load of 165 but I edged down just slightly due to not having done this movement regularly for some time)
A2. Barbell Curl Walk: 65 x 20 steps (the prescribed load is 20-30% of bodyweight but, given my current bodyweight of about 182 lbs this would mean somewhere between about 37 and 55 lbs and 65 lbs actually felt very light so I stuck with that)
A3. DB Clean and Press: 40’s x 5 (the prescribed load is whatever load would normally be used for a set of 10-12 but I’m not sure exactly what that would be for me as I’ve never trained this movement in this way so I took a guess; this was more challenging than the loads on the other movements but that might have been due to the pace that I was trying to keep)
A4. Two Hand Anyhow Walk: 35’s x 10 steps/hand (the prescribed load is 20% of bodyweight which I took to mean 20% in each hand therefore I went with 35’s in each hand; I’ll likely bumped this up to 40’s next time around)
I returned from vacation last night and got right to work today on Workout One.
August 20th, 2022 - Phase One, Week One, Day One
A. Above Shoulder Two DB Carry: 20’s x 120 seconds
(this was very tough but maybe I’ll start at 25’s next time)
B1. Standing Barbell Press: 145 x 5, 5
B2. DB Lateral Raise: 15’s x 15, 15
B3. Overhead DB Carry: 15’s x 60 seconds, 60 seconds
(again, the pump was very significant, might go to 20’s on B1/B2 next time
C1. Bench Press: 280 x 5, 5
C2, Dip: BW x 17, 12
C3. Bear Crawl: BW x 60 seconds, 30/30 seconds
D. Dip Top Position Hold: BW x 45 seconds, 30 seconds, 30 seconds, 15 seconds
E. DB Bench Press Loaded Stretch: 20’s x 120 seconds
(very challenging but might try 25’s next time)
My total workout time was 23:30. I’ll have to be a bit more diligent about my set up next time as I forgot to take down the plate storage pin at the top of my rack and I smashed my head off of it on my first rep of Dips.
I really liked the workout. The format is a welcome change from anything that I’ve been doing in recent years. I like the comparatively short sessions too.
Coach CT, I plan to focus more on fat loss than muscle growth during this program. I was thinking of doing the first couple of weeks at perhaps 15 or 16 times bodyweight for calories and then work down from there over the course of the program. I’m about 13 pounds heavier now than I was when I completed the Leaner, Stronger, Faster camp with you a couple years ago and I would be looking to lose roughly that amount of weight here. I recall on that plan we started around 16 times bodyweight and worked as low as 9 times bodyweight on rest days in the final weeks of the program. Do you think something similar is advisable here, within the context of the Metcon program?