Welcome to Cycle I of Concurrent Strength & Endurance Training 2016!
We are fitness enthusiasts who endeavor to effectively combine strength training with endurance training and/or conditioning in the same training week. Eight weeks equals one training cycle. After six cycles, we'll end the year with a truncated four-week cycle. Each cycle begins with a new thread. At the top of the thread we post our training logs and programming goals and protocols for that cycle. Then in the ensuing comments we discuss training ideas, training progress, and offer each other encouragement. Anyone interested in this style of training is welcome to participate, in either the logs or the comments.
------------------------------------------------------------------------------------------------------------------------
Loading Chart for Last Year:
(Highlighted sections are with no or little activity due to shingles and meniscus issue)
Loading Chart for this Year (projected):
These projections are based on a two-pound-per-week Squat increase. Using the Squat increase as a base unit, the other lifts' increases are derived using the Iron Ratio:
OHP = 1
P RW = 1.25
PD = 1.35
BP = 1.5
SQ = 2
DL = 2.3
So, for example, if the Squat increases two pounds, the Overhead Press increases one pound and the Bench Press a pound and a half, and so on.
It is doubtful I will be able to sustain this rate of increase over the course of a year, but I'm hopeful it will last at least through spring.
Goals for this Year:
1.) Strength gains across all the lifts, based on Squat progress and aligned with the Iron Ratio. Squat 1RM PR up 50-100 pounds.
2.) Two to three times better aerobic fitness
3.) 20-40 pounds fat loss
4.) Better mobility.
Goals for this Cycle:
1.) Squat 1RM PR up 16 pounds, surpass old OH Press 1RM PR of 160 in Week 7.
2.) Improved aerobic fitness
3.) Greater mobility
4.) Test out the 2/3/5/7+ protocol
Programming for this Cycle:
In this cycle I will experiment with the 2/3/5/7+ protocol for all five main barbell lifts. I will minimally try to get in three sets for each lift, but may diverge from the pyramiding rep-counts from time to time, according to feel. So, for example, I may follow the 2/3/5/7+ protocol on my Squats, but choose to do three sets of five for my OHP, or three sets of triples for my Bench.
---------------Week 1: Cycle I---------------
Template for this week:
This week I will project to a 900-pound total for the three powerlifting lifts (upper right-hand corner of chart). Might be tempting to test my singles at the end of the week.
Sunday, 16.01.03
AM
Bike Commuting
One mile.
PM
Cycling
11.2 miles. Felt a bit foolish riding with studded tires when all the paths were clear of snow and ice. I listened to music, which drowned out the quiet ripping sound of the studs on asphalt.
Monday, 16.01.04
PM
Lifting
BP: 1/1/1/1 @ 220 | 2 @ 215/210/205 | 3 @ 195
I felt like crap after staying up past my bedtime and drinking beer while watching the Vikings play the Packers Sunday night. I also have a mild but lingering sore throat that seems to be sapping my energy. I didn't know if it would be safe to squat heavy in this state, so I decided just to check to see where my Bench Press was at. I forgot my Excel workout sheet at my office, and I hadn't benched in a while so I wasn't sure where my rep-counts were supposed to be. However, I knew my Squat 1RM was 310 for this week, so that times .75 gave me a Bench Press load of 232.5 ((75 x 3) + (75 x .1)). So I started at 220, which should be about my double weight or 95% of 1RM (5% of 100 + 5% of 100 + 5% of 32.5 pounds = about 12 pounds subtracted from 232).
That felt pretty heavy, and with the safety bars on either side, there was no way to cheat form a bit and splay my elbows out more. I did three more sets but never felt ready for a second rep. So I took off five and doubled but almost stalled on the second rep. My triple load is supposed to be 209, but only once I got to 195 was I able to do a triple, which is actually lower than my projected quintuple load.
So I have a little catching up to do. As the Squat loads increase, I'm no longer able to take the Bench Press for granted. It was probably more neural rust than skeletal-muscular flab, but it might take a week or two to get it to where it's supposed to be. The good news is that my right anterior delt handled the loads just fine, so that issue seems to have resolved itself.
I have to say, it just doesn't feel right to work out without squatting. I miss the full-body experience.
Tuesday, 16.01.05
AM
Bike Commuting
One mile.
PM
Walk-Running
One mile.
I worked late and missed my shifted lifting session then decided to fix my bike's rear taillight with some JB Weld, so I left my bike in my office to let it cure and walked home. I ran a little bit on flat ground, but my legs felt cranky--ankles, knees, maybe even hips. I'm totally out of running shape now, but I think some sort of running would be good for strengthening my lower legs. A little further on I ran up a hill, and that went OK. So perhaps the intuition that hills might still work with my meniscus issue is correct. I will have to test it out one of these days with 3-4 hill laps on one of my neighborhood's big-hilled streets. Really seems like some sort of running, no matter how reduced, would be good for my general fitness. I don't know if it's healthy to be avoiding that sort of impact altogether, in other words, just need to minimize the repetitive stress I think.
Wednesday, 16.01.06
PM
Lifting
SQ: 1 @ 295 | 2 @ 279 | 3 @ 265
"Strip the Rack" OHP: 3 x 3 @ 85
RDL: 3 x 3 @ 265
P RW: 3 x 5 @ 165
I really felt like crap, having slept only four hours and with my mild sore throat still lingering. So did my squat loads one rep less than they're supposed to be, just to feel the weight so I'm primed for a hopefully better workout Friday. At my quintuple weight I skipped two reps.
I wasn't looking forward to my Press and was looking with a little trepidation at 140 loaded on my bar for my first workset, when I remembered Thibaudieu's latest fluff piece over at Testicle-Nation, about stripping or scraping the rack presses: https://www.t-nation.com/training/tip-do-the-strip-the-rack-press. I thought experimenting with those would be a good excuse not to do my regularly programmed 2/3/5/7+ TK OHP sets, yet it would still prime the pressing muscles for Friday's workout. Man, they were a lot harder than I thought they'd be. I had to reduce the load all the way down to 85 pounds, just to get in some triples, and even then they were a challenge. Felt it most in my lower and mid back. I could see doing these once in a while if I could figure out a way not to strip the pain off the rack. Maybe some kind of plastic wrap or PVC pipe on the bar, which would also reduce friction.
Anyway, wife and son came home at that point. I was already extremely demotivated so I just finished up with some RDLs and P Rows, just to prime everything for Friday. Oh well, at least I got something in. I think that's huge on these kinds of low-energy days, just to maintain some consistency, because consistency is crucial, the infrastructure, in high-frequency programming. And my 2/3/5/7+ protocol helps me make these adjustments. Not that they weren't possible before, but having all the rep counts displayed on my sheet is kind of a like a set menu with each item optionally served à la carte.
Thursday, 16.01.07
AM
Walk Commuting
One mile. A fresh coating of snow made for a pleasant, dark walk to work.
PM
Rowing
53 minutes. It's harder than I thought it would be to embrace winter cycling. Rowing is a lot less rigamarole.
Bike Commuting
One Mile.
Looking at my workout sheet, it's a bit daunting. Re-reading an old article on Rippetoe during lunch (https://www.t-nation.com/training/most-lifters-are-still-beginners), and he doesn't come close to my volume, yet he usefully reminds me that until I stop making steady Squat gains, I'm essentially a beginner.
So maybe I should follow some kind of split?
One possibility:
A (Monday)
Squat: 2/3/5/7+
OHP: 2/3/5/7+
P Rw: 2/3/5/7+
S/N/CN PD 2 x 3/5/7
///
Pullover
Dips
B (Wednesday)
Squat: 2/3/5/7+
Deadlift: 2/3/5/7+
Bench: 2/3/5/7+
///
1DB Rw
LM Twist
A (Friday)
Squat: 2/3/5/7+
OHP: 2/3/5/7+
P Rw: 2/3/5/7+
S/N/CN PD 2 x 3/5/7
///
Pullover
Dips
Here I'm still Squatting every workout, yet following Rip's advice to only deadlift once a week. It also established a 2:1 ratio of OHP to BP, which I think is about right. I can still work the pecs on the A workout if I do the optional assistance dips. And if I miss a workout out or two, I still get in the essentials, either A & B, or just A.
One another possibility:
A (Monday)
Squat: 2/3/5/7+
OHP: 2/3/5/7+
Romanian Deadlift: 7/7
2DB Bench: 7/7
P Rw: 2/3/5/7+
S/N/CN PD 2 x 3/5/7
///
Pullover
Dips
B (Wednesday)
Squat: 7/7
2DB OHP: 7/7
Deadlift: 2/3/5/7+
Bench: 2/3/5/7+
P Rw: 7/7
S/N/CN PD 2 x 3/5/7
///
1DB Rw
LM Twist
A (Friday)
Squat: 2/3/5/7+
OHP: 2/3/5/7+
Romanian Deadlift: 7/7
2DB Bench: 7/7
P Rw: 2/3/5/7+
S/N/CN PD 2 x 3/5/7
///
Pullover
Dips
The main idea would be to avoid doing the SQ, OHP, DL, and BP full bore every time, as Abide has, but rather spliting them so that SQ and OHP are done intensely twice a week, SQ maybe three times a week, and DL and BP are done intensely just once a week. But in the second possibility the movements are practiced every workout, either (1) intensely or (2) lightly and/or as ROM variations. In the first possibility, the movements are either practiced (1) intensely or (2) not at all, or as an assistance variation.
I'll still give the program as written a shot tomorrow in Friday's workout, but looking at my chart, it's just a lot to get through. I don't know if I have the mental fortitude to do so many lifts heavy in the same workout, although I think my body could probably handle it. Just gets to be such a chore, and may run over an hour too.
Friday, 16.01.08
AM/PM
Bike Commuting
Two miles. Beautiful inch or so of snow covering everything in the morning. Winter wonderland. Studded tires with deep treads performed well.
PM
Lifting
SQ: 1@300 | [email protected] | 3@280 | 5@265
TH OHP: 1@157.5 | 1@150 | 3@140 | 5@132
RDL: 5/7@232
BP: 5/7@175
P Rw: [email protected] | 3@175 | 5@165 | 7@146
Got it in my head to squat a 1RM PR at 300 pounds, just ten pounds less than my projected 1RM, but also only five pounds more than my true double weight. Man, it felt heavy coming off the rack, but it was fairly easy to actually squat it.
On the Press, I loaded my double ten pounds too heavy, having mistakenly loaded 10-pound plates instead of fives. Opps. I failed at 157.5, but I think that was mostly because I wasn't prepared for what turned out to be my projected 1RM. With the right mindset, I think I could've done it as a single. I still hadn't realized my mistake when I tried triples at 150 instead of 140, and only managed one rep. I thought man, how could the squats be so manageable but the press so hard? My body felt relatively good compared to Monday and Wednesday's workouts. Then when it was time to do my quintuples I noticed I was taking 20 pounds off the bar, which couldn't be right, and then I became aware of my mistake. So I did my normal three- and five-rep sets. I didn't do my seven-rep set because I wanted to have some juice left for the rest of the workout, and I had already expended some extra energy struggling with the heavy Squat and Press loads.
But once I got to the DL, my instincts led me to conclude that more heavy sets would be too much on a regular basis, maybe even on this day, but I needed to do something, and lighter seven-rep sets seem like the answer. Same for the BP. So I think that's what I'll try next week. Do the Squat, OHP, and Row 2/3/5/7+ on Monday and Fridays, and do the DL and BP 2/3/5/7+ on Wednesday. Then do Supine-, Neutral-, and Close Neutral-grip Pulldowns everyday, but a little lighter. On the days a lift isn't done 2/3/5/7+, I'll just do two sets of 5-7 reps to practice the movement and keep the joints loose. This way I only have to psych myself up for two heavy lifts in any given workout. That should be manageable. I think over the last few weeks my CNS has been rebelling a bit. The loads are heavy enough now that I just don't have the motivation to do everything with equal intensity, and yet I'm reluctant to let go of the six-lift, full-body routine. Just wouldn't feel right, for example, to skip the DL and BP altogether after the Press and move on directly to the Row.
Anyway, my right shoulder felt pretty good throughout the workout--the crankiness seems to be almost gone--but I did still feel a twinge of tendinitis in my right elbow when doing the RDLs.
Overall, not a bad end to a mediocre week. I think I did enough to merit microcroloading the squat two more pounds next week. The DL and BP still have a little catching up to do, but I should be able to do that while the Squat and Press advance. And I think I may have figured out the right tweak to make the pyramiding 2/3/5/7+ protocol work.
Saturday, 16.01.09
AM/PM
Bike Commuting
Two miles. 10F/-13F WC in the morning. Temps really dropped overnight, first really cold weather of the season. We're supposed to have a cold stretch now for a week or so. The above-freezing snow melt of Friday afternoon had turned into a thin layer of ice on all the roads by morning, but my studded tires performed well.
---------------Week 2: Cycle I---------------
Template for this week:
I'm going to go ahead with the tweak I considered last Friday:
A (Monday)
SQ: 2/3/5/7+
OHP: 2/3/5/7+
RDL: 7/7
2DB BP: 7/7
P Rw: 2/3/5/7+
S/N/CN PD: 2 x 3/5/7
---------------
Pullover: 5/5
Dips: 5/5
B (Wednesday)
SQ: 7/7
2DB OHP: 7/7
DL: 2/3/5/7+
BP: 2/3/5/7+
P Rw: 7/7
S/N/CN PD: 2 x 3/5/7
---------------
1DB Rw: 5/5
LM Twist: 5/5
A (Friday)
SQ: 2/3/5/7+
OHP: 2/3/5/7+
RDL: 7/7
2DB BP: 7/7
P Rw: 2/3/5/7+
S/N/CN PD: 2 x 3/5/7
---------------
Pullover 5/5
Dips: 5/5
Basically: Heavy-Light-Heavy for the Squat, Overhead Press, and Pendlay Row; L-H-L for the Deadlift and Bench Press; and Pulldowns always medium intensity. Hopefully that will strike a nice balance. By doing the Squat and Press heavy twice a week, I kinda go back to the idea that those two lifts drive the other two performance lifts, the Deadlift and Bench Press, respectively, which are done heavy just once a week, and so should be done intensely with more frequency.
Sunday, 16.01.10
AM
Bike Commuting
One mile. -7F/-33F WC. Ended up not going on my bike ride yesterday, so have to do it today, when it's even colder. Thinking about riding a route that takes me past the Vikings' temporary stadium while their playoff game is going on, to check out the atmosphere. Supposed to be one of the coldest playoff games ever.
PM
Rowing
5 Minutes, higher intensity. Right elbow tendinitis stayed in check.
Cycling
4 miles. 0F. Couldn't decide between my ride and getting home earlier so that I could hang out with the family. Ended up diverting a bit on the way home so that I could pass by the Vikes' game. It was the third-coldest playoff game on record, I think.
Monday, 16.01.11
AM/PM
Bike Commuting
Two miles. -8F/-10F WC. Rode in just my bib tights and Sockwas with no socks or insole. Toes were getting cold by the time I got to my office.
Had to get the phone socket in my cell fixed before picking up the kids. Wanted to work out over dinner hour, but my older brother was visiting. Oh well, just as well. It's supposed to be bitterly cold Tuesday as well, but then it warms up a bit on Wednesday, so it will work out better if I lift on Tuesday and postpone my ride till Wednesday.
Tuesday, 16.01.12
AM
0F, -24F WC.
First car wouldn't start, but second one did. Fingers got cold just walking to the car and fumbling for the keys.
PM
Lifting
SQ: [email protected] | 3@281 | 3@265
Really felt like crap, still with a lingering sore throat. The double load felt really heavy, but I think it's mostly because I rushed the warm-up sets a bit, and our unheated, attached garage is pretty cold with these sub-zero and single digit temps. Nonetheless, the triples felt solid, and I could've done my quintuples, but I pied out and just did three reps at 265. My forehead was beginning to felt a little hot, slightly feverish, and I was a little weak from hunger. I decided that I would try the workout again the next day, so no reason to continue the squats and require recovery time.
Wednesday, 16.01.13
Was going to lift, helped my brother fix a washing machine instead.
Man, it feels like it's been months since I got in a solid week.
Thursday, 16.01.14
AM/PM
Bike Commuting
Two miles.
PM
Lifting
SQ: 5/5@235
TK OHP: 5/5@85
BP: 5/5@175
DL: 5/5@215
Still feeling like crap, completely unmotivated, so I just did the main lifts light to prime theme for a better workout on either Friday or Saturday. At dinner time I felt cold and went straight to bed afterwards, more tired than sick, but in a weird sort of way. Almost feels like the onset of malaria.
Friday, 16.01.15
PM
Lifting
SQ: 1/[email protected] | [email protected] | 5@266 | 7@235
Thursday's priming did a lot of good, and I slept eight hours that night, but I was still a little low-energy, so I decided to just do Squats and then try to get in the other lifts on Saturday. Hopefully this will be enough to set me up for a productive third week.
Saturday, 16.01.16
Had to go to a funeral.
---------------Week 3: Cycle I---------------
Template for this week:
Hopefully this week, the third week of the cycle already, I'll get to implement some semblance of the plan.
Sunday, 16.01.17
PM
Rowing
40 minutes.
Monday, 16.01.18
PM
Lifting
SQ: 1/[email protected] | 2@283 | 3@267
Felt good waking up, by afternoon I was starting to feel the sore throat/tooth ache and had low energy. The weight felt pretty heavy, and I was almost worried I won't be able to get it back up. Screw it, I called it a day and cleaned up the basement. After dinner my throat, ear canal, and toother were really hurting. Time to see a doctor I guess, but I doubt there's anything they can say.
Tuesday, 16.01.19
AM/PM
Bike Commuting
Two miles. -8 F, no windchill in the morning. This is supposed to be the last really cold day of the season . . .
Wednesday, 16.01.20
AM
Saw doctor, he prescribed amoxicillin. I probably have some low-level bacterial infection in my throat and ear canal, maybe glands as well. I'll wait until my chronic tiredness passes before I work out again.
Thursday, 16.01.21
AM
Bike Commuting
One mile.
PM
2.5 miles. Rode to ATM on the way home. The antibiotics are having an immediate effect. I went from sick-tired to just tired-tired. I coulda/shoulda gone on a longer bike ride.
Friday, 16.01.22
Saturday, 16.01.23
AM/PM
Bike Commuting
Two miles. Highs in the 20s again. Still feeling a little too weak to lift, but should've gone cycling.
---------------Week 4: Cycle I---------------
Sunday, 16.01.24
AM/PM
Bike Commuting
Two miles.
PM
Rowing
30 mins. Hopefully I'll be able to lift tomorrow, then this rowing will count as priming.
Monday, 16.01.25
PM
Lifting
SQ: 1/2 @265
TK OHP: 5/5/5 @ 85
RDL: 5/5/5 @ 215
BP: 5/5/5 @ 125
P RW: 5/5/5 @ 125
Low on sleep, but the antibiotics seem to be doing there job, so I was tired-tired instead of sick-tired. Time to get back on the lifting train. I just primed everything, with the hope that I could do Workout A on Tuesday and Workout B on Wednesday, and thus get in a full workout week despite the time off. Looks like Abide is getting better too.
Tuesday, 16.01.26
Wednesday, 16.01.27
PM
Rowing
40 mins.
Thursday, 16.01.28
PM
SQ: 1/2 @ 295 | 3 @ 280 | 3 @ 265 | 6 @ 235
OHP: 3/3 @ 135 | 3/2 @ 125
RDL: 3/3/2 @ 275
BP: 5/5/5 @ 185
P Rw: 5/5/5 @ 155
S PD: 5/5 @ 180
Finally worked out at the university gym. Not too many people at the end of the afternoon and lots of space. It was nice to do my OHP standing instead of kneeling. I may have to work in a few push press reps next time. Everything was a little off but not as bad as I expected. Will try for another workout on Saturday.
Friday, 16.01.29
PM
Rowing
47 mins. Decided against my bike ride for some reason. Maybe I want to have full energy for tomorrow's lifting. I really want to get back to where I was as quickly as possible.
Saturday, 16.01.30
PM
Rowing
31 mins. Full workday and still sore from Thursday's squats. So decided to me kind to myself and just row. Good news is that even with sporadic aerobic exercise for the last several months, my blood pressure isn't too bad. My wife had insisted on practicing the old school technique on me. I was expecting worse. Weight is starting to come down a bit too. Spring is springing internally.
---------------Week 5: Cycle I---------------
Sunday, 16.01.31
AM/PM
Bike Commuting
Two Miles.
Monday, 16.02.01
PM
SQ: 1/1 @ 295 | 2 @ 280 | 2/2 @ 265
Clean-Press: 3/3 @ 105
Tried to get in a quick workout at the university even though I was running out of time to go pick up the kids for dental appointments. I was under-fueled and felt weak as soon as I started lifting. OH well, at least I got something in. Hard to say how the clean-press combo will go, I didn't have enough energy to put on a decent load. I'll try again Wednesday. Two young women next to my rack doing partial squats. I really wanted to correct them, but it would probably be interpreted as a come-on from an old perv. The same guy with the sideless, sleeveless t-shirt was there, must be his workout time. I'll soon be lifting earlier in the day as soon as classes get going on Wednesday. There were also a couple of guys who looked like football players there, lifting big weights and reminding me of how paltry my progress has been. Even a skinny dude squatting almost as much as me. That's one plus for the home gym, you can be a little delusional.
Tuesday, 16.02.02
PM
Rowing
42.5 mins.
Wednesday, 16.02.03
Thursday, 16.02.04
Friday, 16.02.05
Noon
SQ: 1/2 @ 285 | 2 @ 270 | 3 @ 255 | 5 @ 225
OHP: 1/2/3 @ 135 | 5 @ 125 | 5 @ 115
RDL: 3/5/3 @ 225
BP: 3/3/3 @ 185
P Rw: 5/5/5 @ 135
P PD: 7-8 @ 140
Well, took the squat down 10 pounds, but it was still a struggle to complete sets. I'll just sit at these loads until I can do complete sets I guess, and then resume microloading. The free weight area was only about a third full, so lots of space. The young dude next to me seemed like he was half my size and doing 50% more weight. Plus, he was doing true ass-to-grass squats, a pleasure to see. Now with all the mirrors I can see my depth is powerlifting depth, which is fine and about all my knees are up for I think. The one thing I don't like is that the j-hooks are either about an inch too high or an inch too low for my squat and press. I guess I'll just have to get used to the lower setting because the higher setting is a little dangerous with the full loads. I can barely clear the rack and have to straighten out my knees to do so. They were playing country music this time, not really my cup of tea, at least the mainstream, formulaic stuff. But as an old guy I appreciate some of the 'life and times' storytelling.
Saturday, 16.02.06
---------------Week 6: Cycle I---------------
Sunday, 16.02.07
Monday, 16.02.08
Tuesday, 16.02.09
Rowing
35 mins.
Wednesday, 16.02.10
Thursday, 16.02.11
Rowing
35 mins.
Friday, 16.02.12
Rowing
30 mins. Pushed the intensity a couple of times. Have to make rowing more HIIT based I think.
Saturday, 16.02.13
---------------Week 7: Cycle I---------------
Sunday, 16.02.14
Monday, 16.02.15
PM
Rowing
45 mins. Did a few more higher intensity intervals
Tuesday, 16.02.16
Am
Bike commuting
One mile.
Lifting
SQ: 3/3/3 @ 175
Clean-Press: 3/3/3 @ 90
P Rw: 5/5/5 @ 135
BP: 3/3 @ 175
RDL: 3/3/3 @ 225
P PD: 5/5 @ 180
Noon
Bike commuting
5 miles.
Finally made my way back to the university gym. Had the free weights area to myself for the first 20 minutes or so. I just did everything light to prime things. Hopefully I'll get in a little more intensity tomorrow. The Clean-Press felt pretty good. I think if I go with the two-lift minimum idea, then doing the presses with an initial clean is a good way to go, to get a little bit of a hinge/pull movement in there too in case I don't have time for anything else. Plus I like the primal sense of just doing squats and clean-presses, even though I don't really think that's enough for general strength.
Also thinking about an AB three-lift alternation if I go for the higher frequency lifting. It would be Squat, (Clean-)Press, Row one day, and Deadlift, Bench, and Pulldown the other. We'll see what happens tomorrow. I'm trying not to think too much. The goal for this week and next is just to establish some kind of consistency.
Wednesday, 16.02.17
Am
Lifting
SQ: 2/2/2 @ 270
Clean-Press: 3/3/3 @ 135
Felt better than the day prior, it was wise to just prime things then. I probably could've gotten in the third rep on the squat sets, but it wouldn't have been pretty. More of a stamina issue than a strength issue I think. The presses went up pretty easy, so I think Abide is right, there is an advantage to pressing standing up. I'm not push-pressing, but it is easier to overcome inertia while standing. I'm really liking racking the press from the floor and 135 is pretty easy to clean. I think the press will always be harder than the initial clean, so it shouldn't be a big deal when the press loads begin to increase. I felt like doing more lifts, but I felt pretty hypoglycemic after the presses, so I called it a day. I've got to get back to full rations now that I'm exercising again.
So I guess the plan is just to get the squat and press sets up to five reps and then begin to microload. I could drop weight and start right away with five reps straight sets across, but I like cleaning the bar when it has two 45s on it. Having spent some time off, I'm coming back to the idea that three sets of five reps is really all you need. Doing sets of three or seven reps is probably good for you, but probably doesn't influence rate of progress that much when you're at my level.
So there you have it, thinking about an ultra simple routine again. Squats, press, 3x5, everything else is secondary. Just keep working to get the squat and press loads up and let everything else fall into place.
Thursday, 16.02.18
PM
2-3 miles riding bikes in the evening with the kids, enjoying the warmer temps.
Friday, 16.02.19
Lunch with colleagues spoiled a workout, then later in the day the moment had passed.
Saturday, 16.02.20
Was going to lift at home, but wife and kids blocked the initiative.
More and more, I'm coming to the realization that the only way this is going to happen long-term on a consistent basis is to train first thing in the morning. Our attached garage is right under the main bedroom, so that's a no-go. I would wake everyone up. So I'm going to check out a nearby Anytime Fitness in the next few days. It's actually on one of my standard bike routes, so it's conveniently located. At 4 or 5 in the morning, I would imagine I'd have a power rack all to myself, maybe even the whole place. It would be rough at first, but I think I could adapt. I know back in my running days I always enjoyed running first thing. It really sets up the day nicely, except for the drowsiness I would often experience after lunch. That's one of the advantages of late afternoon training, the post-workout drowsiness hits me around bedtime, perfect time. I think the metabolism is properly warmed up at that time too, although testosterone levels begin dropping after mid-morning I think . . .
---------------Week 8: Cycle I---------------
Sunday, 16.02.21
Two miles bike commute? I forget
Monday, 16.02.22
Tuesday, 16.02.23
Wednesday, 16.02.24
Thursday, 16.02.25
AM
Lifting
Back Squat: 3/3/3 @ 185
Clean-Press: 3/3/3 @ 95
Romanian Deadlift: 3/3/3 @ 135
Pendlay Row: 3/3/3 @ 135
Bench Press: 3/3/3 @ 135
Pronated Pulldown: 3/3/3 @ 180
Well, finally made it in to Anytime Fitness after signing up on Monday. Tuesday my stomach felt a little goofy, so that was an excuse, then Wednesday I actually felt ready, but I let myself talk myself into thinking I had too much to do. Today I finally took the plunge.
At first, doing my first squat warm-up sets, I was thinking, this feels very wrong. My body wasn't warmed up, so I rowed for five minutes. Still didn't feel right, but by the time I was about halfway through the workout, it started to feel right, and by the end, I knew it was the right way to go. I just primed everything at light weights. The main thing is not to shock my joints and hurt something. I have plenty of time to adapt.
Friday, 16.02.26
Saturday, 16.02.27
We are fitness enthusiasts who endeavor to effectively combine strength training with endurance training and/or conditioning in the same training week. Eight weeks equals one training cycle. After six cycles, we'll end the year with a truncated four-week cycle. Each cycle begins with a new thread. At the top of the thread we post our training logs and programming goals and protocols for that cycle. Then in the ensuing comments we discuss training ideas, training progress, and offer each other encouragement. Anyone interested in this style of training is welcome to participate, in either the logs or the comments.
------------------------------------------------------------------------------------------------------------------------
Loading Chart for Last Year:
(Highlighted sections are with no or little activity due to shingles and meniscus issue)
Loading Chart for this Year (projected):
These projections are based on a two-pound-per-week Squat increase. Using the Squat increase as a base unit, the other lifts' increases are derived using the Iron Ratio:
OHP = 1
P RW = 1.25
PD = 1.35
BP = 1.5
SQ = 2
DL = 2.3
So, for example, if the Squat increases two pounds, the Overhead Press increases one pound and the Bench Press a pound and a half, and so on.
It is doubtful I will be able to sustain this rate of increase over the course of a year, but I'm hopeful it will last at least through spring.
Goals for this Year:
1.) Strength gains across all the lifts, based on Squat progress and aligned with the Iron Ratio. Squat 1RM PR up 50-100 pounds.
2.) Two to three times better aerobic fitness
3.) 20-40 pounds fat loss
4.) Better mobility.
Goals for this Cycle:
1.) Squat 1RM PR up 16 pounds, surpass old OH Press 1RM PR of 160 in Week 7.
2.) Improved aerobic fitness
3.) Greater mobility
4.) Test out the 2/3/5/7+ protocol
Programming for this Cycle:
In this cycle I will experiment with the 2/3/5/7+ protocol for all five main barbell lifts. I will minimally try to get in three sets for each lift, but may diverge from the pyramiding rep-counts from time to time, according to feel. So, for example, I may follow the 2/3/5/7+ protocol on my Squats, but choose to do three sets of five for my OHP, or three sets of triples for my Bench.
---------------Week 1: Cycle I---------------
Template for this week:
This week I will project to a 900-pound total for the three powerlifting lifts (upper right-hand corner of chart). Might be tempting to test my singles at the end of the week.
Sunday, 16.01.03
AM
Bike Commuting
One mile.
PM
Cycling
11.2 miles. Felt a bit foolish riding with studded tires when all the paths were clear of snow and ice. I listened to music, which drowned out the quiet ripping sound of the studs on asphalt.
Monday, 16.01.04
PM
Lifting
BP: 1/1/1/1 @ 220 | 2 @ 215/210/205 | 3 @ 195
I felt like crap after staying up past my bedtime and drinking beer while watching the Vikings play the Packers Sunday night. I also have a mild but lingering sore throat that seems to be sapping my energy. I didn't know if it would be safe to squat heavy in this state, so I decided just to check to see where my Bench Press was at. I forgot my Excel workout sheet at my office, and I hadn't benched in a while so I wasn't sure where my rep-counts were supposed to be. However, I knew my Squat 1RM was 310 for this week, so that times .75 gave me a Bench Press load of 232.5 ((75 x 3) + (75 x .1)). So I started at 220, which should be about my double weight or 95% of 1RM (5% of 100 + 5% of 100 + 5% of 32.5 pounds = about 12 pounds subtracted from 232).
That felt pretty heavy, and with the safety bars on either side, there was no way to cheat form a bit and splay my elbows out more. I did three more sets but never felt ready for a second rep. So I took off five and doubled but almost stalled on the second rep. My triple load is supposed to be 209, but only once I got to 195 was I able to do a triple, which is actually lower than my projected quintuple load.
So I have a little catching up to do. As the Squat loads increase, I'm no longer able to take the Bench Press for granted. It was probably more neural rust than skeletal-muscular flab, but it might take a week or two to get it to where it's supposed to be. The good news is that my right anterior delt handled the loads just fine, so that issue seems to have resolved itself.
I have to say, it just doesn't feel right to work out without squatting. I miss the full-body experience.
Tuesday, 16.01.05
AM
Bike Commuting
One mile.
PM
Walk-Running
One mile.
I worked late and missed my shifted lifting session then decided to fix my bike's rear taillight with some JB Weld, so I left my bike in my office to let it cure and walked home. I ran a little bit on flat ground, but my legs felt cranky--ankles, knees, maybe even hips. I'm totally out of running shape now, but I think some sort of running would be good for strengthening my lower legs. A little further on I ran up a hill, and that went OK. So perhaps the intuition that hills might still work with my meniscus issue is correct. I will have to test it out one of these days with 3-4 hill laps on one of my neighborhood's big-hilled streets. Really seems like some sort of running, no matter how reduced, would be good for my general fitness. I don't know if it's healthy to be avoiding that sort of impact altogether, in other words, just need to minimize the repetitive stress I think.
Wednesday, 16.01.06
PM
Lifting
SQ: 1 @ 295 | 2 @ 279 | 3 @ 265
"Strip the Rack" OHP: 3 x 3 @ 85
RDL: 3 x 3 @ 265
P RW: 3 x 5 @ 165
I really felt like crap, having slept only four hours and with my mild sore throat still lingering. So did my squat loads one rep less than they're supposed to be, just to feel the weight so I'm primed for a hopefully better workout Friday. At my quintuple weight I skipped two reps.
I wasn't looking forward to my Press and was looking with a little trepidation at 140 loaded on my bar for my first workset, when I remembered Thibaudieu's latest fluff piece over at Testicle-Nation, about stripping or scraping the rack presses: https://www.t-nation.com/training/tip-do-the-strip-the-rack-press. I thought experimenting with those would be a good excuse not to do my regularly programmed 2/3/5/7+ TK OHP sets, yet it would still prime the pressing muscles for Friday's workout. Man, they were a lot harder than I thought they'd be. I had to reduce the load all the way down to 85 pounds, just to get in some triples, and even then they were a challenge. Felt it most in my lower and mid back. I could see doing these once in a while if I could figure out a way not to strip the pain off the rack. Maybe some kind of plastic wrap or PVC pipe on the bar, which would also reduce friction.
Anyway, wife and son came home at that point. I was already extremely demotivated so I just finished up with some RDLs and P Rows, just to prime everything for Friday. Oh well, at least I got something in. I think that's huge on these kinds of low-energy days, just to maintain some consistency, because consistency is crucial, the infrastructure, in high-frequency programming. And my 2/3/5/7+ protocol helps me make these adjustments. Not that they weren't possible before, but having all the rep counts displayed on my sheet is kind of a like a set menu with each item optionally served à la carte.
Thursday, 16.01.07
AM
Walk Commuting
One mile. A fresh coating of snow made for a pleasant, dark walk to work.
PM
Rowing
53 minutes. It's harder than I thought it would be to embrace winter cycling. Rowing is a lot less rigamarole.
Bike Commuting
One Mile.
Looking at my workout sheet, it's a bit daunting. Re-reading an old article on Rippetoe during lunch (https://www.t-nation.com/training/most-lifters-are-still-beginners), and he doesn't come close to my volume, yet he usefully reminds me that until I stop making steady Squat gains, I'm essentially a beginner.
So maybe I should follow some kind of split?
One possibility:
A (Monday)
Squat: 2/3/5/7+
OHP: 2/3/5/7+
P Rw: 2/3/5/7+
S/N/CN PD 2 x 3/5/7
///
Pullover
Dips
B (Wednesday)
Squat: 2/3/5/7+
Deadlift: 2/3/5/7+
Bench: 2/3/5/7+
///
1DB Rw
LM Twist
A (Friday)
Squat: 2/3/5/7+
OHP: 2/3/5/7+
P Rw: 2/3/5/7+
S/N/CN PD 2 x 3/5/7
///
Pullover
Dips
Here I'm still Squatting every workout, yet following Rip's advice to only deadlift once a week. It also established a 2:1 ratio of OHP to BP, which I think is about right. I can still work the pecs on the A workout if I do the optional assistance dips. And if I miss a workout out or two, I still get in the essentials, either A & B, or just A.
One another possibility:
A (Monday)
Squat: 2/3/5/7+
OHP: 2/3/5/7+
Romanian Deadlift: 7/7
2DB Bench: 7/7
P Rw: 2/3/5/7+
S/N/CN PD 2 x 3/5/7
///
Pullover
Dips
B (Wednesday)
Squat: 7/7
2DB OHP: 7/7
Deadlift: 2/3/5/7+
Bench: 2/3/5/7+
P Rw: 7/7
S/N/CN PD 2 x 3/5/7
///
1DB Rw
LM Twist
A (Friday)
Squat: 2/3/5/7+
OHP: 2/3/5/7+
Romanian Deadlift: 7/7
2DB Bench: 7/7
P Rw: 2/3/5/7+
S/N/CN PD 2 x 3/5/7
///
Pullover
Dips
The main idea would be to avoid doing the SQ, OHP, DL, and BP full bore every time, as Abide has, but rather spliting them so that SQ and OHP are done intensely twice a week, SQ maybe three times a week, and DL and BP are done intensely just once a week. But in the second possibility the movements are practiced every workout, either (1) intensely or (2) lightly and/or as ROM variations. In the first possibility, the movements are either practiced (1) intensely or (2) not at all, or as an assistance variation.
I'll still give the program as written a shot tomorrow in Friday's workout, but looking at my chart, it's just a lot to get through. I don't know if I have the mental fortitude to do so many lifts heavy in the same workout, although I think my body could probably handle it. Just gets to be such a chore, and may run over an hour too.
Friday, 16.01.08
AM/PM
Bike Commuting
Two miles. Beautiful inch or so of snow covering everything in the morning. Winter wonderland. Studded tires with deep treads performed well.
PM
Lifting
SQ: 1@300 | [email protected] | 3@280 | 5@265
TH OHP: 1@
RDL: 5/7@232
BP: 5/7@175
P Rw: [email protected] | 3@175 | 5@165 | 7@146
Got it in my head to squat a 1RM PR at 300 pounds, just ten pounds less than my projected 1RM, but also only five pounds more than my true double weight. Man, it felt heavy coming off the rack, but it was fairly easy to actually squat it.
On the Press, I loaded my double ten pounds too heavy, having mistakenly loaded 10-pound plates instead of fives. Opps. I failed at 157.5, but I think that was mostly because I wasn't prepared for what turned out to be my projected 1RM. With the right mindset, I think I could've done it as a single. I still hadn't realized my mistake when I tried triples at 150 instead of 140, and only managed one rep. I thought man, how could the squats be so manageable but the press so hard? My body felt relatively good compared to Monday and Wednesday's workouts. Then when it was time to do my quintuples I noticed I was taking 20 pounds off the bar, which couldn't be right, and then I became aware of my mistake. So I did my normal three- and five-rep sets. I didn't do my seven-rep set because I wanted to have some juice left for the rest of the workout, and I had already expended some extra energy struggling with the heavy Squat and Press loads.
But once I got to the DL, my instincts led me to conclude that more heavy sets would be too much on a regular basis, maybe even on this day, but I needed to do something, and lighter seven-rep sets seem like the answer. Same for the BP. So I think that's what I'll try next week. Do the Squat, OHP, and Row 2/3/5/7+ on Monday and Fridays, and do the DL and BP 2/3/5/7+ on Wednesday. Then do Supine-, Neutral-, and Close Neutral-grip Pulldowns everyday, but a little lighter. On the days a lift isn't done 2/3/5/7+, I'll just do two sets of 5-7 reps to practice the movement and keep the joints loose. This way I only have to psych myself up for two heavy lifts in any given workout. That should be manageable. I think over the last few weeks my CNS has been rebelling a bit. The loads are heavy enough now that I just don't have the motivation to do everything with equal intensity, and yet I'm reluctant to let go of the six-lift, full-body routine. Just wouldn't feel right, for example, to skip the DL and BP altogether after the Press and move on directly to the Row.
Anyway, my right shoulder felt pretty good throughout the workout--the crankiness seems to be almost gone--but I did still feel a twinge of tendinitis in my right elbow when doing the RDLs.
Overall, not a bad end to a mediocre week. I think I did enough to merit microcroloading the squat two more pounds next week. The DL and BP still have a little catching up to do, but I should be able to do that while the Squat and Press advance. And I think I may have figured out the right tweak to make the pyramiding 2/3/5/7+ protocol work.
Saturday, 16.01.09
AM/PM
Bike Commuting
Two miles. 10F/-13F WC in the morning. Temps really dropped overnight, first really cold weather of the season. We're supposed to have a cold stretch now for a week or so. The above-freezing snow melt of Friday afternoon had turned into a thin layer of ice on all the roads by morning, but my studded tires performed well.
---------------Week 2: Cycle I---------------
Template for this week:
I'm going to go ahead with the tweak I considered last Friday:
A (Monday)
SQ: 2/3/5/7+
OHP: 2/3/5/7+
RDL: 7/7
2DB BP: 7/7
P Rw: 2/3/5/7+
S/N/CN PD: 2 x 3/5/7
---------------
Pullover: 5/5
Dips: 5/5
B (Wednesday)
SQ: 7/7
2DB OHP: 7/7
DL: 2/3/5/7+
BP: 2/3/5/7+
P Rw: 7/7
S/N/CN PD: 2 x 3/5/7
---------------
1DB Rw: 5/5
LM Twist: 5/5
A (Friday)
SQ: 2/3/5/7+
OHP: 2/3/5/7+
RDL: 7/7
2DB BP: 7/7
P Rw: 2/3/5/7+
S/N/CN PD: 2 x 3/5/7
---------------
Pullover 5/5
Dips: 5/5
Basically: Heavy-Light-Heavy for the Squat, Overhead Press, and Pendlay Row; L-H-L for the Deadlift and Bench Press; and Pulldowns always medium intensity. Hopefully that will strike a nice balance. By doing the Squat and Press heavy twice a week, I kinda go back to the idea that those two lifts drive the other two performance lifts, the Deadlift and Bench Press, respectively, which are done heavy just once a week, and so should be done intensely with more frequency.
Sunday, 16.01.10
AM
Bike Commuting
One mile. -7F/-33F WC. Ended up not going on my bike ride yesterday, so have to do it today, when it's even colder. Thinking about riding a route that takes me past the Vikings' temporary stadium while their playoff game is going on, to check out the atmosphere. Supposed to be one of the coldest playoff games ever.
PM
Rowing
5 Minutes, higher intensity. Right elbow tendinitis stayed in check.
Cycling
4 miles. 0F. Couldn't decide between my ride and getting home earlier so that I could hang out with the family. Ended up diverting a bit on the way home so that I could pass by the Vikes' game. It was the third-coldest playoff game on record, I think.
Monday, 16.01.11
AM/PM
Bike Commuting
Two miles. -8F/-10F WC. Rode in just my bib tights and Sockwas with no socks or insole. Toes were getting cold by the time I got to my office.
Had to get the phone socket in my cell fixed before picking up the kids. Wanted to work out over dinner hour, but my older brother was visiting. Oh well, just as well. It's supposed to be bitterly cold Tuesday as well, but then it warms up a bit on Wednesday, so it will work out better if I lift on Tuesday and postpone my ride till Wednesday.
Tuesday, 16.01.12
AM
0F, -24F WC.
First car wouldn't start, but second one did. Fingers got cold just walking to the car and fumbling for the keys.
PM
Lifting
SQ: [email protected] | 3@281 | 3@265
Really felt like crap, still with a lingering sore throat. The double load felt really heavy, but I think it's mostly because I rushed the warm-up sets a bit, and our unheated, attached garage is pretty cold with these sub-zero and single digit temps. Nonetheless, the triples felt solid, and I could've done my quintuples, but I pied out and just did three reps at 265. My forehead was beginning to felt a little hot, slightly feverish, and I was a little weak from hunger. I decided that I would try the workout again the next day, so no reason to continue the squats and require recovery time.
Wednesday, 16.01.13
Was going to lift, helped my brother fix a washing machine instead.
Man, it feels like it's been months since I got in a solid week.
Thursday, 16.01.14
AM/PM
Bike Commuting
Two miles.
PM
Lifting
SQ: 5/5@235
TK OHP: 5/5@85
BP: 5/5@175
DL: 5/5@215
Still feeling like crap, completely unmotivated, so I just did the main lifts light to prime theme for a better workout on either Friday or Saturday. At dinner time I felt cold and went straight to bed afterwards, more tired than sick, but in a weird sort of way. Almost feels like the onset of malaria.
Friday, 16.01.15
PM
Lifting
SQ: 1/[email protected] | [email protected] | 5@266 | 7@235
Thursday's priming did a lot of good, and I slept eight hours that night, but I was still a little low-energy, so I decided to just do Squats and then try to get in the other lifts on Saturday. Hopefully this will be enough to set me up for a productive third week.
Saturday, 16.01.16
Had to go to a funeral.
---------------Week 3: Cycle I---------------
Template for this week:
Hopefully this week, the third week of the cycle already, I'll get to implement some semblance of the plan.
Sunday, 16.01.17
PM
Rowing
40 minutes.
Monday, 16.01.18
PM
Lifting
SQ: 1/[email protected] | 2@283 | 3@267
Felt good waking up, by afternoon I was starting to feel the sore throat/tooth ache and had low energy. The weight felt pretty heavy, and I was almost worried I won't be able to get it back up. Screw it, I called it a day and cleaned up the basement. After dinner my throat, ear canal, and toother were really hurting. Time to see a doctor I guess, but I doubt there's anything they can say.
Tuesday, 16.01.19
AM/PM
Bike Commuting
Two miles. -8 F, no windchill in the morning. This is supposed to be the last really cold day of the season . . .
Wednesday, 16.01.20
AM
Saw doctor, he prescribed amoxicillin. I probably have some low-level bacterial infection in my throat and ear canal, maybe glands as well. I'll wait until my chronic tiredness passes before I work out again.
Thursday, 16.01.21
AM
Bike Commuting
One mile.
PM
2.5 miles. Rode to ATM on the way home. The antibiotics are having an immediate effect. I went from sick-tired to just tired-tired. I coulda/shoulda gone on a longer bike ride.
Friday, 16.01.22
Saturday, 16.01.23
AM/PM
Bike Commuting
Two miles. Highs in the 20s again. Still feeling a little too weak to lift, but should've gone cycling.
---------------Week 4: Cycle I---------------
Sunday, 16.01.24
AM/PM
Bike Commuting
Two miles.
PM
Rowing
30 mins. Hopefully I'll be able to lift tomorrow, then this rowing will count as priming.
Monday, 16.01.25
PM
Lifting
SQ: 1/2 @265
TK OHP: 5/5/5 @ 85
RDL: 5/5/5 @ 215
BP: 5/5/5 @ 125
P RW: 5/5/5 @ 125
Low on sleep, but the antibiotics seem to be doing there job, so I was tired-tired instead of sick-tired. Time to get back on the lifting train. I just primed everything, with the hope that I could do Workout A on Tuesday and Workout B on Wednesday, and thus get in a full workout week despite the time off. Looks like Abide is getting better too.
Tuesday, 16.01.26
Wednesday, 16.01.27
PM
Rowing
40 mins.
Thursday, 16.01.28
PM
SQ: 1/2 @ 295 | 3 @ 280 | 3 @ 265 | 6 @ 235
OHP: 3/3 @ 135 | 3/2 @ 125
RDL: 3/3/2 @ 275
BP: 5/5/5 @ 185
P Rw: 5/5/5 @ 155
S PD: 5/5 @ 180
Finally worked out at the university gym. Not too many people at the end of the afternoon and lots of space. It was nice to do my OHP standing instead of kneeling. I may have to work in a few push press reps next time. Everything was a little off but not as bad as I expected. Will try for another workout on Saturday.
Friday, 16.01.29
PM
Rowing
47 mins. Decided against my bike ride for some reason. Maybe I want to have full energy for tomorrow's lifting. I really want to get back to where I was as quickly as possible.
Saturday, 16.01.30
PM
Rowing
31 mins. Full workday and still sore from Thursday's squats. So decided to me kind to myself and just row. Good news is that even with sporadic aerobic exercise for the last several months, my blood pressure isn't too bad. My wife had insisted on practicing the old school technique on me. I was expecting worse. Weight is starting to come down a bit too. Spring is springing internally.
---------------Week 5: Cycle I---------------
Sunday, 16.01.31
AM/PM
Bike Commuting
Two Miles.
Monday, 16.02.01
PM
SQ: 1/1 @ 295 | 2 @ 280 | 2/2 @ 265
Clean-Press: 3/3 @ 105
Tried to get in a quick workout at the university even though I was running out of time to go pick up the kids for dental appointments. I was under-fueled and felt weak as soon as I started lifting. OH well, at least I got something in. Hard to say how the clean-press combo will go, I didn't have enough energy to put on a decent load. I'll try again Wednesday. Two young women next to my rack doing partial squats. I really wanted to correct them, but it would probably be interpreted as a come-on from an old perv. The same guy with the sideless, sleeveless t-shirt was there, must be his workout time. I'll soon be lifting earlier in the day as soon as classes get going on Wednesday. There were also a couple of guys who looked like football players there, lifting big weights and reminding me of how paltry my progress has been. Even a skinny dude squatting almost as much as me. That's one plus for the home gym, you can be a little delusional.
Tuesday, 16.02.02
PM
Rowing
42.5 mins.
Wednesday, 16.02.03
Thursday, 16.02.04
Friday, 16.02.05
Noon
SQ: 1/2 @ 285 | 2 @ 270 | 3 @ 255 | 5 @ 225
OHP: 1/2/3 @ 135 | 5 @ 125 | 5 @ 115
RDL: 3/5/3 @ 225
BP: 3/3/3 @ 185
P Rw: 5/5/5 @ 135
P PD: 7-8 @ 140
Well, took the squat down 10 pounds, but it was still a struggle to complete sets. I'll just sit at these loads until I can do complete sets I guess, and then resume microloading. The free weight area was only about a third full, so lots of space. The young dude next to me seemed like he was half my size and doing 50% more weight. Plus, he was doing true ass-to-grass squats, a pleasure to see. Now with all the mirrors I can see my depth is powerlifting depth, which is fine and about all my knees are up for I think. The one thing I don't like is that the j-hooks are either about an inch too high or an inch too low for my squat and press. I guess I'll just have to get used to the lower setting because the higher setting is a little dangerous with the full loads. I can barely clear the rack and have to straighten out my knees to do so. They were playing country music this time, not really my cup of tea, at least the mainstream, formulaic stuff. But as an old guy I appreciate some of the 'life and times' storytelling.
Saturday, 16.02.06
---------------Week 6: Cycle I---------------
Sunday, 16.02.07
Monday, 16.02.08
Tuesday, 16.02.09
Rowing
35 mins.
Wednesday, 16.02.10
Thursday, 16.02.11
Rowing
35 mins.
Friday, 16.02.12
Rowing
30 mins. Pushed the intensity a couple of times. Have to make rowing more HIIT based I think.
Saturday, 16.02.13
---------------Week 7: Cycle I---------------
Sunday, 16.02.14
Monday, 16.02.15
PM
Rowing
45 mins. Did a few more higher intensity intervals
Tuesday, 16.02.16
Am
Bike commuting
One mile.
Lifting
SQ: 3/3/3 @ 175
Clean-Press: 3/3/3 @ 90
P Rw: 5/5/5 @ 135
BP: 3/3 @ 175
RDL: 3/3/3 @ 225
P PD: 5/5 @ 180
Noon
Bike commuting
5 miles.
Finally made my way back to the university gym. Had the free weights area to myself for the first 20 minutes or so. I just did everything light to prime things. Hopefully I'll get in a little more intensity tomorrow. The Clean-Press felt pretty good. I think if I go with the two-lift minimum idea, then doing the presses with an initial clean is a good way to go, to get a little bit of a hinge/pull movement in there too in case I don't have time for anything else. Plus I like the primal sense of just doing squats and clean-presses, even though I don't really think that's enough for general strength.
Also thinking about an AB three-lift alternation if I go for the higher frequency lifting. It would be Squat, (Clean-)Press, Row one day, and Deadlift, Bench, and Pulldown the other. We'll see what happens tomorrow. I'm trying not to think too much. The goal for this week and next is just to establish some kind of consistency.
Wednesday, 16.02.17
Am
Lifting
SQ: 2/2/2 @ 270
Clean-Press: 3/3/3 @ 135
Felt better than the day prior, it was wise to just prime things then. I probably could've gotten in the third rep on the squat sets, but it wouldn't have been pretty. More of a stamina issue than a strength issue I think. The presses went up pretty easy, so I think Abide is right, there is an advantage to pressing standing up. I'm not push-pressing, but it is easier to overcome inertia while standing. I'm really liking racking the press from the floor and 135 is pretty easy to clean. I think the press will always be harder than the initial clean, so it shouldn't be a big deal when the press loads begin to increase. I felt like doing more lifts, but I felt pretty hypoglycemic after the presses, so I called it a day. I've got to get back to full rations now that I'm exercising again.
So I guess the plan is just to get the squat and press sets up to five reps and then begin to microload. I could drop weight and start right away with five reps straight sets across, but I like cleaning the bar when it has two 45s on it. Having spent some time off, I'm coming back to the idea that three sets of five reps is really all you need. Doing sets of three or seven reps is probably good for you, but probably doesn't influence rate of progress that much when you're at my level.
So there you have it, thinking about an ultra simple routine again. Squats, press, 3x5, everything else is secondary. Just keep working to get the squat and press loads up and let everything else fall into place.
Thursday, 16.02.18
PM
2-3 miles riding bikes in the evening with the kids, enjoying the warmer temps.
Friday, 16.02.19
Lunch with colleagues spoiled a workout, then later in the day the moment had passed.
Saturday, 16.02.20
Was going to lift at home, but wife and kids blocked the initiative.
More and more, I'm coming to the realization that the only way this is going to happen long-term on a consistent basis is to train first thing in the morning. Our attached garage is right under the main bedroom, so that's a no-go. I would wake everyone up. So I'm going to check out a nearby Anytime Fitness in the next few days. It's actually on one of my standard bike routes, so it's conveniently located. At 4 or 5 in the morning, I would imagine I'd have a power rack all to myself, maybe even the whole place. It would be rough at first, but I think I could adapt. I know back in my running days I always enjoyed running first thing. It really sets up the day nicely, except for the drowsiness I would often experience after lunch. That's one of the advantages of late afternoon training, the post-workout drowsiness hits me around bedtime, perfect time. I think the metabolism is properly warmed up at that time too, although testosterone levels begin dropping after mid-morning I think . . .
---------------Week 8: Cycle I---------------
Sunday, 16.02.21
Two miles bike commute? I forget
Monday, 16.02.22
Tuesday, 16.02.23
Wednesday, 16.02.24
Thursday, 16.02.25
AM
Lifting
Back Squat: 3/3/3 @ 185
Clean-Press: 3/3/3 @ 95
Romanian Deadlift: 3/3/3 @ 135
Pendlay Row: 3/3/3 @ 135
Bench Press: 3/3/3 @ 135
Pronated Pulldown: 3/3/3 @ 180
Well, finally made it in to Anytime Fitness after signing up on Monday. Tuesday my stomach felt a little goofy, so that was an excuse, then Wednesday I actually felt ready, but I let myself talk myself into thinking I had too much to do. Today I finally took the plunge.
At first, doing my first squat warm-up sets, I was thinking, this feels very wrong. My body wasn't warmed up, so I rowed for five minutes. Still didn't feel right, but by the time I was about halfway through the workout, it started to feel right, and by the end, I knew it was the right way to go. I just primed everything at light weights. The main thing is not to shock my joints and hurt something. I have plenty of time to adapt.
Friday, 16.02.26
Saturday, 16.02.27
Last edited: