I have done pretty well with my progress since incorporating SGHPs. Lots of work, not beat to hell. I am an older guy, and my work capacity is not great. That is why I think that ratcheting up the amount of work is most helpful.
Anyone in my age group, 45-50, have any luck putting together a good, brief, effective, fat loss schedule? I am pretty busy. Some days 12-13 hours. Some not as much. Of course I already know that nutrition has to be dialed in, and I am working on being consistent with that.
I had some freer time and hit the layers with some assistance work, and although I felt good, my shoulders were a bit beat up. I had to take a week off and I felt good going back in, not losing much load in the SGHP. I did a some low volume hammer strength should width, neutral grip pulling work, on the higher rep end, for 3 sets, 20 seconds rest or so.
With all that background info and blabbing, I'd like to hear from some people that have had a few good weeks in a fat loss focus, and how they structured their workouts. Results do matter so a few words about the success you had, would be nice, most importantly if you are in the same age group. Hell I could do anything when I was a young buck.
even some info on rest times, etc. I am taking about 20-25 seconds or so between ramp up sets of three, enough time to change plates. During a the cluster, I do only sets of 2. I give myself 1 pass at crappy form. If a second set has no pop, that cluster is done. Not sure how long I wait between clusters. I am for about 2 minutes.
tomorrow I think slight decline press. Not entirely sure how to structure the volume, the rest. Thinking ramp of threes, strip to 80% of that and try to get up to 8 sets of 5, 30 second rests.
As I don't really want to get too fatigued in the lower back, I'm not sure I want to cluster deads at all.
If you're an old fart, focusing on fat loss, what and how are you doing your work?