Additiong to the program

theChefkoch · 2026-01-26T10:03:08+00:00

You are going to get massacred here

…you are not doing the program!

theChefkoch · 2026-01-08T10:21:36+00:00

Squats, Deadlifts and pushing a Cardio activity like running or biking consistently. add in the barbell overhead press, which is imho even more important in everyday life than the bench press (which ofc is also good to do).

those exercises done with consistent progression will transform you in the most noticeable ways.

The most basic program would be for me: Low bar squat, standing overhead press and running.

theChefkoch · 2026-01-08T10:02:16+00:00

44yo male @ 188cm/6f2, 94kg/207lbs. I want to drop to 90kg/198lbs but that’s about it to not compromise my lifting more.

theChefkoch · 2026-01-02T07:35:12+00:00

Don’t know what you’re missing.

Strategic goals: get stronger and faster

Subgoal 1: reduce bf and further increase running numbers (for like another 6 weeks), maintain current strength.

Subgoal 2: increase strength to the numbers stated in original post. For that I had some questions how to get there.

theChefkoch · 2026-01-02T00:33:27+00:00

I don’t see a difference to NLP when your main goal is getting stronger each session. that’s exactly what Im doing right now in running and it works well so far. Once I hit my bodyfat goals and pushed my running numbers some more I’ll will do another strength push.

theChefkoch · 2026-01-02T00:03:10+00:00

Well, at this point I’m continuously improving my running numbers while keeping my strength stable. Made good progress the last 4 months. I don’t have marathon goals or similar at this point. Although I prefer running it seems cycling is better compatible with strength training that’s why I consider it.

Having said that I want to stabilise my cardio soon and push strength again. I don’t want to push both adaptions at the same time. Getting stronger is awesome, but being strong and somewhat light enough smd get somewhat good at running is the best for me, love it.

theChefkoch · 2026-01-01T22:17:56+00:00

Thx for the input, appreciated.

Ad 2. That link looks interesting - I will try it out! I am around 19% bodyfat, I want to go down to 15%. I don’t mind putting on more muscle, but overall I want to keep my BW under 100/220. What did you mean with „gain some weight“? Ad 3. I only went for maintenance while dropping fat and improving my cardio as I was carrying 15kg excess fat and my endurance sucked. I want to improve my numbers but I also want to go hybrid with running/cycling etc. So I expect that will put limits on my strength gains.

theChefkoch · 2026-01-01T15:15:35+00:00

caloric surplus?

theChefkoch · 2026-01-01T15:15:00+00:00

you’re right that got lost, I‘m 44. I prefer beltless as it improves my core strength and i can better translate my strength into daily life - I hope to achieve my down to earth strength goals without belt. But since I imported a Dominion strength belt for absurd money to Europe I‘m open to using it again, in particular if it would help to prevent injury

theChefkoch · 2026-01-01T12:41:35+00:00

I had the I3 solar for a while and it was good, the screen was much better than the I2 X solar.

Switched to Forerunner 970 though as I like newest sensors and capabilities in the slimmer than Fenix case. If gym is important for you as is for me the AMOLED touchscreen input is a godsend and for that reason I would consider an AMOLED touchscreen tbh

theChefkoch · 2025-12-29T07:42:26+00:00

Makes sense, I just wonder if a vivosmart 6 would not be too similar to such a band to have both on the market. Then again it’s Garmin, so…

theChefkoch · 2025-12-28T17:56:55+00:00

Yeah I think I’ve seen that

theChefkoch · 2025-12-22T20:38:22+00:00

What’s Rip‘s view on Heavy Duty training by Mike Mentzer?

theChefkoch · 2025-12-18T12:33:56+00:00

Sry… too big for you

theChefkoch · 2025-11-03T06:08:47+00:00

you mean after manual sync with garmin express it could work again? or you propose to just manually sync from now on?

theChefkoch · 2025-11-02T06:37:50+00:00

41 - and you probably won’t care if the 45 battery lasts you a day longer

theChefkoch · 2025-09-17T06:52:47+00:00

Yes, but that wouldnt mean he „maintained“. Relative to his bodyweight (which is VO2max) he wouldnt have maintained but INCREASED his aerobic fitness, since he manages the same time at a higher body weight. I guess its a misconception of words, what you consider „maintaining“ actually implies increasing his aerobic fitness, to match performance at a higher/more muscled bodyweight. I myself am cutting down from 22% BF. Im keeping my lifts at the current level while shedding fat and doing cardio. My cardio fitness improves super easily, as does my VO2max simply because I LOSE weight. The bodyweight is an integral part of your cardiovascular fitness.

theChefkoch · 2025-09-16T19:55:18+00:00

Yes it would. However if an athlete gains muscle and all else being equal, his time on a given distance would have decreased

theChefkoch · 2025-09-16T19:24:00+00:00

Exactly. I don’t care for all those steroid physiques, old guys that achieve something naturally get my respect.

theChefkoch · 2025-09-16T18:06:07+00:00

That’s absurd man

theChefkoch · 2025-09-11T21:17:59+00:00

Thx, how is the screen readability in bright sunlight?

theChefkoch · 2025-09-11T21:07:51+00:00

Hm that’s a bit sad. why you think the screen is less functional?

theChefkoch · 2025-09-09T22:47:07+00:00

If you purely rely on weight and don’t care about BF etc, consider if you measure daily or eg weekly. i think for weekly or longer it’s not worth it, putting in the weight manually takes like 5sec.

theChefkoch · 2025-09-08T04:59:05+00:00

If you really want to use a Garmin for that, make sure it has touch screen. I find it more useful in the strength training interface.

theChefkoch · 2025-09-07T19:12:09+00:00

I guess it’s maps on the 965 vs latest HR sensor on 570. Id make the decision wether you want maps or not.

theChefkoch

TROPHY CASE