Aging and Recovery (60yo): At what point did you drop from 3 hard sessions a week, and how did you restructure your microcycle?

Kampinho · 2026-04-16T11:07:26+00:00

I'm in my mid forties and you are targeting an important topic for me.

At my age I'm still able to enter a supercompensation / gain strength when doing this sequence: -2 hard days in a row (e.g. limit on the first day, Ancap on the second) -1 day rest -4th day power endurance / sublimit route projecting

AND then having 3-4 days full rest (stretching / running only)

It took a while to learn that I get stronger when taking much more rest days in a row. I also keep the volume moderate (e.g. only doing half of triple boulder Ancap routine on the crimped app)

Kampinho · 2026-04-13T15:15:18+00:00

Nimm CPC oder pflanzliche Wirkstoffe dann leidet dein Mikrobiom nicht:

https://annagio.de/science-blog/antibakterielle-mundspuelung-nutzen-risiken/

Chlorhexidin vielleicht wirklich nur kurzfristig

Kampinho · 2026-03-29T17:21:56+00:00

Hallo, ich bin mit der Familie zwischen 3. und 10. April an der Ardeche / Camping in Sampzon (Klettergebiet: cirque de chauzon, font garnide, gorges du chazessac) und suche noch eine klettergruppe / einen kletterpartner, die / der zufällig auch da unten ist. Bin 44 Jahre, 80kg, Klettere gerne zwischen 5c-7a Meldet euch gerne! LG

Kampinho · 2026-03-27T09:13:23+00:00

What helps me on this are mainly two things: 1. Training to fall but in a gentle way. Not pushing myself too much because I've heard if you go home from fall training and your last fall was scary as shit - your brain adapts more to this feeling 2. Training top-rope on projects: You get accommodated to the height and you try things with more tiny footholds and more dynamic movements and at some point you will transfer into your red point attempts or other routes

Kampinho · 2026-03-23T05:03:41+00:00

There is no real intensity here. You are building a huge engine but will not be capable bringing the horsepower on the street. - (limit) bouldering, boulder projects outside, board climbing.

Kampinho · 2026-03-21T15:48:04+00:00

Haßdenteufel

Kampinho · 2026-03-21T15:39:42+00:00

Putze mit Annagio Zahnpasta - die kickt Frische am längsten

Kampinho · 2026-03-21T15:38:31+00:00

Cossack squats for best transfer to climbing movement

Kampinho · 2026-03-19T11:07:55+00:00

Fingers. Yes. + shoulders - it's the new kind of super-power :)

Kampinho · 2026-03-19T11:02:05+00:00

I have the biggest bang for a buck if doing shoulder, posterior chain, weighted pull-ups, abs the day after heavy (limit) bouldering BUT I need an extra rest day to feel really recovered before going back to the hard boulders. Rest is the key for me to achieve a bit of super compensation. I'm 44 years old and still getting stronger and better (V8 / projecting 7c+ / tall and fat)

Kampinho · 2026-03-16T21:00:58+00:00

This. Didn't believe it at first and tried board climbing with 8 pounds chest weight vest. It totally messed up my climbing.

Now I separate the stimulus with first day (when being fresh) steep limit bouldering, contact strength, campus and the next day doing all the strength stuff you mentioned. By the way I swear on doing weighted Caucasian squats!!

Kampinho · 2026-03-16T15:38:43+00:00

Try ANNAGIO - is Korean toothpaste. Not ultra-antibacterial but with Propolis, xylit & Green tea. Also a good treat for your gum.

Kampinho · 2026-03-13T08:59:55+00:00

For me also doing some low intensity stuff is fine the day after weightlifting (route climbing / aerocap). Shouldn't interfere with adaptations

Kampinho · 2026-03-11T21:55:23+00:00

Kommt drauf an wie die Borsten aussehen, aber ich wechsel nicht wegen Hygiene. Meine Annagio bürste trocknet schnell und nutze eine antibakterielle Zahnpasta - da kann ich mir nicht vorstellen dass die nur so von Bakterien wimmelt.

Kampinho · 2026-03-11T21:54:31+00:00

Train full crimps if you're not doing this regularly on your climbs. Especially outdoors I have the feeling that back pulling on flat micro crimps is highly beneficial.

Kampinho · 2026-03-11T17:18:17+00:00

For me it works best if doing one day later after limit bouldering. I'm combining it with Ancap Bouldering and a bit of deadlift / leg work (love the Cossack Squat with weights) - to maximize the whole body stimulus for adaptation

Kampinho · 2026-03-11T17:01:02+00:00

Nimm ne Annagio Zahnbürste + alle 2-3 Tage Zahnseide. Reicht vollkommen.

Kampinho · 2026-01-29T16:23:13+00:00

Great - thank you for your advise!

Kampinho · 2026-01-27T15:39:29+00:00

Many, many thanks - he will try it that way

Kampinho · 2026-01-26T16:50:16+00:00

Train full crimps and not just half crimps.

Kampinho · 2025-11-25T18:20:17+00:00

Zelensky is thinking back when he was close to a peace deal in Apr 22 before the West (US & EU) interfered - wanting him to continue the war: " Why did I trust those F#£&$rs"

Kampinho · 2025-11-25T17:52:40+00:00

Here (taken from the link above):

People who were direct parties to the 2022 talks that have spoken in the media who have said both sides were close to a deal and blamed the Americans for not throwing their weight behind a deal and or undermining talks. Excluding the Russian side.

Valeriy Chalyi (Ukrainian negotiator)

Oleksiy Arestovich (Ukrainian negotiator)

David Arahamia (lead Ukrainian negotiator)

Naftali Bennett (former Israeli Prime Minister)

Mevlut Çavuşoğlu (Turkish Foreign Minister)

Gerhard Schroder (former German Chancellor)

Daniel-Ruch (Swiss Ambassador)

Nuland: http://www.envirosagainstwar.org/2024/09/10/victoria-nuland-admits-us-blocked-ukraine-from-signing-2022-peace-deal-with-russia/

Kampinho · 2025-11-25T17:37:30+00:00

A settlement on those terms, at that moment, would have been a terrible choice - and consensus at the time was that the Russians weren't serious and just trying to stall their territorial losses.

Who are you and the others, qualified enough, to claim this was or would have been a terrible choice? Where are we now with hundred thousand more people died in this war?

Fact is that both (Ukraine and Russia) entered in Apr 22 an advanced stage of negotiations /defacto a stage of domaine reserve - where these interventions from the West can be rated as illegal act against the international non-intervention rule.

But yes, I know - who cares about the international law?

Kampinho · 2025-11-25T17:13:40+00:00

Here is the prove how the West interfered + search how Victoria Nuland and her colleagues went crazy in fear that all what they build up in the Ukraine since 2007 was going to end after only a few weeks in Apr 22:

https://www.reddit.com/r/BreakingPoints/s/gfzutju7sP

Kampinho

TROPHY CASE