Functional Patterns

[oldmaniron61]

Been down this road before trying to get back into the swing of things and get back to lifting the way I've always have in the past. I really only know one way to train and that's always been pedal to the metal.

But every time I started pushing hard again I've seem to end up reinjuring myself. After my first back surgery in 2019 which didn't really help much for long I started a program call Functional Patterns. Was tired of being in constant pain and the before and after testimonials of the program looked promising so i started working the program. The program is geared more towards training body movements as a whole instead of isolated muscle training.

Shortly after feeling a little better i slipped back into my old training methods and things were going ok for about 6 months but as soon as i started pushing the envelope i was right back where i started and was in constant back pain again. Got an MRI and S1-L5 disc the disc below the original fusion was bulging and hitting nerves on both ends.

Fast forward to 2022 I couldn't deal with the pain any more and ended up having another back surgery.

So here i am today not wanting to make the same mistake again. Getting to old to keep starting over. Lol
I started doing Functional Patterns again and slowly adding in some old style training again. I'm still only 4 months post surgery so taking it slow.

Just curious if anyone has tried Functional Patterns (functionalpatterns dot com)
If so how has it worked for you? Thoughts on the program?

Like I said they have great testimonials but none of them look like they were bodybuilders prior to doing the program. Trying to stick to the program as much as possible but old habits die hard and I find myself leaning towards old training methods. I know there are quite few members here that have been around forever and are in the same age bracket as I am (early 60s). Just looking for some advice or suggestions on how you guys manage to continue training and avoiding future injuries.

 

[Phreezer]

So a quick bit of advice... Stop slamming your dick in the door.

You already know that your old way of training doesn't work for you anymore. You have confirmed twice that it seriously injures you.

Yet by your own words you are drifting back towards it again. You do know the definition of insanity right?

That said you have to accept that as a senior with x2 back surgeries you can not train like the 30 year olds.

For older lifters (and I'm only about 15 or so years younger than you) you need to minimize maximal load days and reduce the number of maximal training days you put your body through. In other words.. lower your fucking weight and reduce the frequency in which you use heavy weights.

With your age and with your injury history I'd transition you to about 75% machine work. I'd keep your focus on lighter loads with higher reps. I'd have you avoid placing any serious loads on squats or deadlifts in the 5 rep and under range.

I'd still have you squat and deadlift occasionally but I'd greatly reduce your loads and keep you lighter with a focus on good form in the 8 to 12 rep ranges and have you completely avoid heavy loads with triples, doubles and singles.

Honestly, I'd probably put you on leg ext, hamstring curls and utilize the glute ham raise machine for hip, core and girdle work.

If you've read any of my stuff on here or meso this is kind of contradictory.. but you're an older lifter in your sixties with a history of multiple back injuries requiring surgery.

My focus would be on keeping you healthy, fit, mobile and injury free . And I'd probably drop you as someone I'd keep working with if I caught you reintroducing those old training styles that got you hurt multiple times.

I would also put you on a daily stretching routine that utilizes bands with regular foam rolling before bed on training days.

I don't know what your finances are like but I recommend finding an experienced personal trainer and hiring them to work with you. AND I highly recommend not hiring a young trainer that just got their "close cover before striking" mail in your exam personal trainer certification.

-P

 

[Warrior]

Make light weight heavy. I do when my joints are bothering me. Slow down your reps, do pauses and really focus on your mind/muscle connection. I’ve done whole chest workouts with 135 and couldn’t push it at the end.

 

[oldmaniron61]

So a quick bit of advice... Stop slamming your dick in the door.

You already know that your old way of training doesn't work for you anymore. You have confirmed twice that it seriously injures you.

Yet by your own words you are drifting back towards it again. You do know the definition of insanity right?

That said you have to accept that as a senior with x2 back surgeries you can not train like the 30 year olds.

For older lifters (and I'm only about 15 or so years younger than you) you need to minimize maximal load days and reduce the number of maximal training days you put your body through. In other words.. lower your fucking weight and reduce the frequency in which you use heavy weights.

With your age and with your injury history I'd transition you to about 75% machine work. I'd keep your focus on lighter loads with higher reps. I'd have you avoid placing any serious loads on squats or deadlifts in the 5 rep and under range.

I'd still have you squat and deadlift occasionally but I'd greatly reduce your loads and keep you lighter with a focus on good form in the 8 to 12 rep ranges and have you completely avoid heavy loads with triples, doubles and singles.

Honestly, I'd probably put you on leg ext, hamstring curls and utilize the glute ham raise machine for hip, core and girdle work.

If you've read any of my stuff on here or meso this is kind of contradictory.. but you're an older lifter in your sixties with a history of multiple back injuries requiring surgery.

My focus would be on keeping you healthy, fit, mobile and injury free . And I'd probably drop you as someone I'd keep working with if I caught you reintroducing those old training styles that got you hurt multiple times.

I would also put you on a daily stretching routine that utilizes bands with regular foam rolling before bed on training days.

I don't know what your finances are like but I recommend finding an experienced personal trainer and hiring them to work with you. AND I highly recommend not hiring a young trainer that just got their "close cover before striking" mail in your exam personal trainer certification.

-P

I appreciate the feedback brother but i havent done squats in probably 20 years due to my back issues let alone heavy squatting or deadlifting for that matter.

Most of my training in the past 5 years has been with mostly machines and reduced to TUT training. No heavy lifting at all. Maybe i should have explained myself a little better.

Resorting to old training methods simply means pushing myself harder not necessarily using heavier weights. Training balls out doesnt always mean training heavy. You can train using lighter weights with intensity and achieve results. Again my fault for not explaining myself better.

I stretch everyday along with MFR although ive been slacking some on the MFR.

I've also been a CPT for over 15 years myself as well as certified in Bio mechanics so i can assure you all the things you've mentioned ive already taken into account and implemented.

Being "only" 15 years younger means you have that much less wear and tear on your body and just because you may train older men doesnt mean youve experienced what someone with 15 years more of training has.

Again my fault for not explaining myself better but i did ask for advice from those my age. You may not think 15 years makes a difference but i can assure you you are wrong, and that I can say from experience because i know what condition i was in at 46 and where im at now.

Again thanks for the feedback.

 

[oldmaniron61]

Make light weight heavy. I do when my joints are bothering me. Slow down your reps, do pauses and really focus on your mind/muscle connection. I’ve done whole chest workouts with 135 and couldn’t push it at the end.

That is what i have been focusing on. Slow controlled movements with light weights. Actually been doing a lot of band work until just recently ive added in some weights the past two weeks.
My heavy days are over for sure.

Appreciate the feedback!