Concurrent Strength Training & Running 2015: Eight-Week Workout Cycle III

$318 for 30lbs of WPI. The good stuff.
http://www.nutrabio.com/mm5/merchant.mvc?Screen=PROD&Product_Code=WPI15

About 170-175lbs
Protein intake varies from 100-150g daily.

I find WPI to be the most time-effective and macronutrient dense protein source for me. This allows me to get about 10-15 servings of produce daily. I don't do nearly the mileage that some of you do, so I work to keep my caloric intake weight-neutral. Works for me.

Are you a vegetarian?
It is very convenient although I sometimes feel like I am getting gipped by the lack of mastication.
 
I like the idea that a power cage could be useful for bench, too. Plus, the size gives me extra motivation to work on getting rid of some junk to make space. Also, new toy, so shiny, so chrome!

I've settled into a routine, alternating 5 mile run and lifting every other day.
My workout is press, row, squat, bench, pulldown, dead. Two warmup sets, one workset, rest, workset, rest, workset, done.

I get up at about the same time every morning every day. I like the consistency. Swimming, yoga, all that is on hold.
Yah, my suggestion was predicated on having limited space. With more space, a power rack of some kind is definitely the way to go. I'm envious. I like my current set-up quite a bit, but it would be nice to have a real power rack. What kind of barbell are you thinking of getting? I had a good experience ordering from Rogue. I think Yukon fitness also has some good deals. I've also been happy with my rubber grip plates. If you're going to put down rubber mats, the ones they use in horse stalls are a good DIY option: http://www.garage-gyms.com/garage-gym-flooring-options/

Anyway, all the best in setting things up. Sounds like fun!

That's a nice routine, similar to mine. About three sets of each lift always feels about right. I also tend to fall back on the EOD running/lifting routine. Just works best for me.

I think because I am keeping the weights low and my lifts are pretty limited, sustaining it for another couple of weeks will be fine. Basically it will run like this once I can horizontal push again. I can do pull ups again so that is good news, both pull directions seem to be working for the most part. I like this setup because it rarely takes me more than 15 minutes in the morning to complete. I can also knock it out in about 10-12 minute sin the evening since I am warmed up a little more.

Hinge----Squat----Carry----Hinge----Squat---Carry
H Pull----V Pull---H Pull---V Pull----H Pull---V Pull
H Push---V Push--H Push--V Push--H Push--V Push

Although with the upper stuff I think it is very like for the next 4-8 weeks I am not going to make significant weight progress so it will all be higher rep. Part of the problem with higher loads is my shoulder fatigues after a couple of heavy sets and it feels likes its gonna slip out of place. Hopefully doing the higher rep thing will build some muscle endurance in that area. I could see doing this plan long term, and even running for 30 minutes then jumping right into it. The heavy days might not work well though as this seems to be more optimal at a <80% level.

I bought the football bar, I really hope it helps. The nice thing about its is I will be able to do pendlay rows, pull overs, bench, skull crushers, CG bench, incline bench and press with it. I think it will be a nice addition.

btw about pullovers, I just realize that doing the ab wheel is basically the same motion as a pullover maybe with less stretch though. I am going to do them every workout for a couple of sets.

Yeah like you this thing is taking much longer to heal than anticipated. It's frustrating, there will be times when I just reach to do something so trivial and I completely lose all function of my shoulder for a couple of seconds.
That looks like a good routine. Like you say, as long as you keep everything to 80% or lower, should be sustainable on a daily basis. I've always been an EOD kind of guy, but I think there's a lot of merit in keeping the joints well-lubbed and the ligaments and tendons pliant by working them everyday.

And yah, 30 minutes running for warm-up and then 15-30 minutes ST right after could be a winning combo. Really a great way to start the day.

I'm still waiting for the t-grip bar. It will perform a similar multi-functional role as the football bar.

Yah, the ab wheel is a similar stretch, but without as much ROM for the shoulders.

I'm back on the Gabapentin for the shingles. It helps dull the stabbing pain, making it more of an ache, which I can deal with. The problem is it makes me woozy, like I'm high. So pick your poison. Today I'm going with woozy because I'm not going to do anything serious.
 
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Are you a vegetarian?
It is very convenient although I sometimes feel like I am getting gipped by the lack of mastication.
I love meat. I just don't care to take the time to prepare it for myself, so I usually have it while dining out with family.

I don't have anything against grains and starches. I get most of my carbs from produce, because they are particularly dense in micro and photonutrients. Produce has plenty of chew. I do have a bagel each morning after my workout. There are carbs in my protein bars, too.

Interesting...
http://www.poliquingroup.com/Tips/t...ies-And-Fruits-To-Stay-Young-And-Healthy.aspx
 
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Maybe I'll get the regular non-spinlock dumbbell handles.
http://forum.bodybuilding.com/showthread.php?t=144859141&p=882874641&viewfull=1#post882874641

These Ivanko collars look pretty solid.
I should've mentioned that I've had good results with the lockjaw collars too. I only use them for deadlifts on my Olympic bar, but I have standard ones for my EZbar. Not sure why I don't use them for dumbbells too . . .

As I think we've discussed, I wouldn't use collars on the Bench Press or Squat, in case you get into trouble.

Let us know what you end up with when your garage gym has been kitted out. Pics would be nice too.

Speaking of gear, my Inzer Lever Belt came yesterday, will test it out tomorrow. My wife says the purple is effeminate, but my daughter immediately and correctly identified it as a Vikings belt.
 
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Speaking of gear, my Inzer Lever Belt came yesterday, will test it out tomorrow. My wife says the purple is effeminate, but my daughter immediately and correctly identified it as a Vikings belt.

WHAT!

maxresdefault.jpg
 
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Maybe it's my long time lifting without a power rack, but I would think so. And anyway, as Abide says, if your form is good, you don't need collars. I only use collars on deadlifts because the plates move each time I touch/hit the floor. I like collars on pullovers with an standard 1" EZBar because the weights are over my head and the steel-on-steel plates-on-bar promotes more movement, unlike my Olympic rubber grip plates on my 2" Olympic bar. I guess if you're getting steel plates and a bar, collars could be something to consider for all the main lifts, I dunno . . . but for dumbbells, mos' definitely.

Vikings came before Prince. Well, actually Prince is two years older, but I doubt he had chosen purple as his emblematic color yet, and certainly didn't have any influence on the early Vikings owernership's choosing the team colors. But yeah, the belt has a nice Prince connotation as well, point well-taken.
 
If you can make it fit I would highly recommend this. Then you can have the best of both worlds.
Sid, one thing also to consider is to get a power rack that has possibilities for expansion, like a cable station, or dips.

/ / / / /

Abide, bummer about being swept up. Hope you find a solution to the ITBS soon. When it rains it pours.

Me, I'm dealing with this post-herpetic nueralgia. My choice is to deal with the pain or deal with feeling high all the time. In either case, I'm going to try to get back on the lifting and running train full-time this week. It's criminal to have had the Inzer belt almost a whole week without checking it out.

Cycle III was looking so promising for both us, now it's a pile of stinking shit.
 
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Sid, one thing also to consider is to get a power rack that has possibilities for expansion, like a cable station, or dips.

/ / / / /

Abide, bummer about being swept up. Hope you find a solution to the ITBS soon. When it rains it pours.

Me, I'm dealing with this post-herpetic nueralgia. My choice is to deal with the pain or deal with feeling high all the time. In either case, I'm going to try to get back on the lifting and running train full-time this week. It's criminal to have had the Inzer belt almost a whole week without checking it out.

Cycle III was looking so promising for both us, now it's a pile of stinking shit.

Ha ain't that the truth.

New gear is always good motivation. My football bar is waiting for me at home. I am going to give it a whirl tonight and tomorrow and report back.
 
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I'm leaning towards this one, which should have all the bells and whistles that Lee needs. :D
http://www.bodysolid.com/home/GPR378/Body-Solid_Pro_Power_Rack

This one is quite reasonable and has plate storage. http://www.amazon.com/Valor-Athletics-Inc-BD-Power/dp/B002EJC990
Depending on what you prefer you can always buy a cheap pair of rings in place of the dip handles. It's a lot cheaper and more flexible, you can row, dip, push ups etc...

Ha ain't that the truth.

New gear is always good motivation. My football bar is waiting for me at home. I am going to give it a whirl tonight and tomorrow and report back.

Ok gave the swiss bar a whirl. It's actually quite odd to lift with it. I need to figure out the weight so I can load properly. Dang it's only 10kgs.
I'll need to try it with more weight. The spacing is perfect though and give me some nice options for rowing. The garage is getting very full of barbells though. I have enough to set up stations and just rotate through them.
The press feels different due to the design and you can't get the bar as close to your body. It also feels more like a close grip bench press.
 
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This one is quite reasonable and has plate storage. http://www.amazon.com/Valor-Athletics-Inc-BD-Power/dp/B002EJC990
Depending on what you prefer you can always buy a cheap pair of rings in place of the dip handles. It's a lot cheaper and more flexible, you can row, dip, push ups etc...
Thanks for the suggestion. I prefer to pay more for the other model as it has 3x3 steel. Besides, I don't really need all the bells and whistles. My bowflex is perfectly good for pulldowns and rows. Plus, I already have a power tower for dips and pullups. Plus more equipment means less hassle switching between exercises.
 
Thanks for the suggestion. I prefer to pay more for the other model as it has 3x3 steel. Besides, I don't really need all the bells and whistles. My bowflex is perfectly good for pulldowns and rows. Plus, I already have a power tower for dips and pullups. Plus more equipment means less hassle switching between exercises.

Understood, now you guys have me thinking about picking up the pull down attachment for my rack.

Swiss bar is a fail for bench and press. It still irritates the hell out of my shoulder. I'll probably end up having to make a trip to the doc. However it is fantastic for pendlay rows.
 
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