Assessment of Last Cycle:
I finally gave up on the idea of daily aerobic and lifting with a AM/PM split. Which means I also gave up on the idea of a Push/Pull split for lifting.
After that, I was able to work out semi-regularly, recovering a modicum of fitness.
Plans for This Cycle:
Work out six days a week--three aerobic, and three lifting, about an hour each day.
Aerobic will still be mostly cycling.
For lifting, I will do full body workouts, with the usual six basic, compound barbell lifts: Squat, Bench Press, Overhead Press, Deadlift, Row, and Pulldowns. The lifts are ordered Lower Push, Middle/Horizontal Push, High/Vertical Push, and Lower Pull, Middle/Horizontal Pull, High/Vertical Pull.
I will start with a 1RM of 250 for the Squat, and begin microloading from there. All other lifts' loads will be determined by the Iron Ratio, relative to the Squat load:
Squat = 1
Deadlift = 1.15
Bench Press = 0.75
Overhead Press = 0.5
Row = 0.66
Pulldown = 0.75
The 2 lower body lifts will be done 3x3 @ 90% of 1RM, while the 4 upper body lifts will be done 3x5 @ 85% of 1RM. T
Thus, I will begin with these values:
SQ: 3x3 @ 225
BP: 3x5 @ 159
OP: 3x5 @ 106
DL: 3x3 @ 259
Rw: 3x5 @ 140
PD: 3x5 @ 159
Adding one pound per workout to the Squat 1RM, I get these values for the cycle:
---------------Week 1: Cycle V---------------
Sunday, 18.08.12
Aerobic: 1 mi bike commute, 8.6 mi bike ride. 1.5 mi walking.
Monday, 18.08.13
Lifting:
BP: 3x5 @ 160
OP: 2x5 @ 106
SQ: 3x3 @ 225
For some reason, I'm liking doing the bench press first these days. Then my wife came home, and we talked for a long time about workplace perturbations just as I was ready to do my first OP workset. I totally lost my warmup, but thanks to this being the first workout of the cycle, I made myself get back to it and finished the push lifts. I should've kept going to the pull lifts, but I was pretty hungry by then.
OH, well, mission accomplished insofar as all three push lifts felt easy and doable and I got something of a pump as well, the first time I've felt that in quite a while. I'm no longer dreading lifting like I did most of the summer.
Tuesday, 18.08.14
Aerobic: 2 mi bike commute.
Bunch of stuff came up, so no bike ride.
Wednesday, 18.08.15
Lifting:
SQ: 3x3 @ 226
BP: 3x5 @ 160
OP: 3x5 @ 107
DL: 3x3 @ 260
Everything felt solid, but the garage was pretty steamy, so I left out the upperbody pulls. Plus I felt a slight strain in my lower back on the last Deadlift set. Friday I'll hopefully get in a full workout. Feels good to be lifting with decent resistance again.
Thursday, 18.08.16
Aerobic: 1 mi bike commute, 8.6 mi bike ride. 1.5 mi walking.
Friday, 18.08.17
Lifting:
BP: 3x5 @ 161
OP: 3x5 @ 107
SQ: 3x3 @ 227
DL: 3x3 @ 261
Rw: 3x5 @ 135
PD: 3x5 @ 160
Saturday, 18.08.18
---------------Week 2: Cycle V---------------
Sunday, 18.08.19
Aerobic: 1 mi bike commute, 8.6 mi bike ride. 1 mi walking.
Monday, 18.08.20
Tuesday, 18.08.21
Lifting:
SQ: 3x3 @ 185
BP: 3x5 @ 135
I think my new strategy for times when I'm tired or limited in time is to just get something in, rather than wait a day or until I can get a full workout in.
Wednesday, 18.08.22
Aerobic: 1 mi bike commute, 8.6 mi bike ride.
Thursday, 18.08.23
Lifting:
BP: 3x5 @ 162
OP: 3x5 @ 108
Got interrupted, once again.
Friday, 18.08.24
Lifting:
SQ: 3x3 @ 230
Was going to finish the workout, but once again, interruption. It will be nice to return to a regular school-year schedule in a week.
Saturday, 18.08.25
2-3 miles of walking, shuffling, pushing a stroller at State Fair.
---------------Week 3: Cycle V---------------
Sunday, 18.08.26
Lifting:
SQ: 3x3 @ 230
BP: 3x5 @ 162
Monday, 18.08.27
Tuesday, 18.08.28
Wednesday, 18.08.29
Thursday, 18.08.30
Friday, 18.08.31
Saturday, 18.09.01
---------------Week 4: Cycle V---------------
Sunday, 18.09.02
Monday, 18.09.03
BP: 3x5 @ 165
Back from a week on the North Shore of Lake Superior. My knees felt a little cranking on the 95-pound Squat warmup set, so I decided to wait a day.
Tuesday, 18.09.04
Wednesday, 18.09.05
A couple of miles picking up the kids from school. Then some running while coaching my son's flag football team.
Thursday, 18.09.06
Friday, 18.09.07
Saturday, 18.09.08
---------------Week 5: Cycle V---------------
Sunday, 18.09.09
Monday, 18.09.10
A mile walking
Tuesday, 18.09.11
A couple of miles walking, picking up the kids
Wednesday, 18.09.12
Lifting:
SQ: 3 x 3 @ 185
BP: 3 x 5 @ 135
Overhead Press: 3 x 5 @ 95
Thursday, 18.09.13
Friday, 18.09.14
Saturday, 18.09.15
---------------Week 6: Cycle V---------------
Sunday, 18.09.16
Aerobic: 1 mi bike commute, 8.6 mi bike ride.
Monday, 18.09.17
Tuesday, 18.09.18
Aerobic: 1 mi walking
Wednesday, 18.09.19
Lifting.
BP: 3 x 5 @ 135
OP: 3 x 5 @ 95
SQ: 3 @ 185
Knee felt a little cranky on squats, so this will have to count as a priming day.
Thursday, 18.09.20
Friday, 18.09.21
Lifting:
SQ: 3 x 3 @ 185
BP: 3 x 5 @ 135
OP: 3 x 5 @ 95
Saturday, 18.09.22
---------------Week 7: Cycle V---------------
Sunday, 18.09.23
Monday, 18.09.24
Lifting:
SQ: 3 x 3 @ 185
BP: 3 x 5 @ 135
OP: 3 x 5 @ 95
Tuesday, 18.09.25
Wednesday, 18.09.26
Lifting:
SQ: 3 x 3 @ 225
BP: 3 x 5 @ 155
OP: 3 x 5 @ 105
Thursday, 18.09.27
Friday, 18.09.28
Lifting:
SQ: 3x3 @ 225
Squat felt heavy, then I felt a little nauseous. Lifted too soon after breakfast I guess. This weekend I'm moving the gym out of the garage and to a part of the house that has a higher ceiling, so that I can do my overhead presses standing.
Saturday, 18.09.29
Moved most of my weight stuff out of the garage, and got three 4'x8' sheets of 3/4" plywood from Menards. Then I realized that with the extra headroom, I could use the Rogue S-2 Squat Stand (92" H) instead of the S-1 (72" H) I have now, so I called up my nephews and asked if they were interested in the latter. They were, so they came by to pick it up before I moved everything to the new space. Now I just have to wait for the new rack to arrive. It will be great to finally be able to do proper overhead presses and start working on my pullups again.
---------------Week 8: Cycle V---------------
Sunday, 18.09.30
Moved more furniture and threw away more stuff. I was pretty sore from Saturday. I must be really out of shape. The new Rogue S-2 Squat Stand should arrive Wednesday, along with some new rubber mats. Anxious to start working out in a new, more spacious space. Hopefully the better light and bigger space will be motivating.
Monday, 18.10.01
Tuesday, 18.10.02
Wednesday, 18.10.03
Thursday, 18.10.04
Friday, 18.10.05
Saturday, 18.10.06
I finally gave up on the idea of daily aerobic and lifting with a AM/PM split. Which means I also gave up on the idea of a Push/Pull split for lifting.
After that, I was able to work out semi-regularly, recovering a modicum of fitness.
Plans for This Cycle:
Work out six days a week--three aerobic, and three lifting, about an hour each day.
Aerobic will still be mostly cycling.
For lifting, I will do full body workouts, with the usual six basic, compound barbell lifts: Squat, Bench Press, Overhead Press, Deadlift, Row, and Pulldowns. The lifts are ordered Lower Push, Middle/Horizontal Push, High/Vertical Push, and Lower Pull, Middle/Horizontal Pull, High/Vertical Pull.
I will start with a 1RM of 250 for the Squat, and begin microloading from there. All other lifts' loads will be determined by the Iron Ratio, relative to the Squat load:
Squat = 1
Deadlift = 1.15
Bench Press = 0.75
Overhead Press = 0.5
Row = 0.66
Pulldown = 0.75
The 2 lower body lifts will be done 3x3 @ 90% of 1RM, while the 4 upper body lifts will be done 3x5 @ 85% of 1RM. T
Thus, I will begin with these values:
SQ: 3x3 @ 225
BP: 3x5 @ 159
OP: 3x5 @ 106
DL: 3x3 @ 259
Rw: 3x5 @ 140
PD: 3x5 @ 159
Adding one pound per workout to the Squat 1RM, I get these values for the cycle:
---------------Week 1: Cycle V---------------
Sunday, 18.08.12
Aerobic: 1 mi bike commute, 8.6 mi bike ride. 1.5 mi walking.
Monday, 18.08.13
Lifting:
BP: 3x5 @ 160
OP: 2x5 @ 106
SQ: 3x3 @ 225
For some reason, I'm liking doing the bench press first these days. Then my wife came home, and we talked for a long time about workplace perturbations just as I was ready to do my first OP workset. I totally lost my warmup, but thanks to this being the first workout of the cycle, I made myself get back to it and finished the push lifts. I should've kept going to the pull lifts, but I was pretty hungry by then.
OH, well, mission accomplished insofar as all three push lifts felt easy and doable and I got something of a pump as well, the first time I've felt that in quite a while. I'm no longer dreading lifting like I did most of the summer.
Tuesday, 18.08.14
Aerobic: 2 mi bike commute.
Bunch of stuff came up, so no bike ride.
Wednesday, 18.08.15
Lifting:
SQ: 3x3 @ 226
BP: 3x5 @ 160
OP: 3x5 @ 107
DL: 3x3 @ 260
Everything felt solid, but the garage was pretty steamy, so I left out the upperbody pulls. Plus I felt a slight strain in my lower back on the last Deadlift set. Friday I'll hopefully get in a full workout. Feels good to be lifting with decent resistance again.
Thursday, 18.08.16
Aerobic: 1 mi bike commute, 8.6 mi bike ride. 1.5 mi walking.
Friday, 18.08.17
Lifting:
BP: 3x5 @ 161
OP: 3x5 @ 107
SQ: 3x3 @ 227
DL: 3x3 @ 261
Rw: 3x5 @ 135
PD: 3x5 @ 160
Saturday, 18.08.18
---------------Week 2: Cycle V---------------
Sunday, 18.08.19
Aerobic: 1 mi bike commute, 8.6 mi bike ride. 1 mi walking.
Monday, 18.08.20
Tuesday, 18.08.21
Lifting:
SQ: 3x3 @ 185
BP: 3x5 @ 135
I think my new strategy for times when I'm tired or limited in time is to just get something in, rather than wait a day or until I can get a full workout in.
Wednesday, 18.08.22
Aerobic: 1 mi bike commute, 8.6 mi bike ride.
Thursday, 18.08.23
Lifting:
BP: 3x5 @ 162
OP: 3x5 @ 108
Got interrupted, once again.
Friday, 18.08.24
Lifting:
SQ: 3x3 @ 230
Was going to finish the workout, but once again, interruption. It will be nice to return to a regular school-year schedule in a week.
Saturday, 18.08.25
2-3 miles of walking, shuffling, pushing a stroller at State Fair.
---------------Week 3: Cycle V---------------
Sunday, 18.08.26
Lifting:
SQ: 3x3 @ 230
BP: 3x5 @ 162
Monday, 18.08.27
Tuesday, 18.08.28
Wednesday, 18.08.29
Thursday, 18.08.30
Friday, 18.08.31
Saturday, 18.09.01
---------------Week 4: Cycle V---------------
Sunday, 18.09.02
Monday, 18.09.03
BP: 3x5 @ 165
Back from a week on the North Shore of Lake Superior. My knees felt a little cranking on the 95-pound Squat warmup set, so I decided to wait a day.
Tuesday, 18.09.04
Wednesday, 18.09.05
A couple of miles picking up the kids from school. Then some running while coaching my son's flag football team.
Thursday, 18.09.06
Friday, 18.09.07
Saturday, 18.09.08
---------------Week 5: Cycle V---------------
Sunday, 18.09.09
Monday, 18.09.10
A mile walking
Tuesday, 18.09.11
A couple of miles walking, picking up the kids
Wednesday, 18.09.12
Lifting:
SQ: 3 x 3 @ 185
BP: 3 x 5 @ 135
Overhead Press: 3 x 5 @ 95
Thursday, 18.09.13
Friday, 18.09.14
Saturday, 18.09.15
---------------Week 6: Cycle V---------------
Sunday, 18.09.16
Aerobic: 1 mi bike commute, 8.6 mi bike ride.
Monday, 18.09.17
Tuesday, 18.09.18
Aerobic: 1 mi walking
Wednesday, 18.09.19
Lifting.
BP: 3 x 5 @ 135
OP: 3 x 5 @ 95
SQ: 3 @ 185
Knee felt a little cranky on squats, so this will have to count as a priming day.
Thursday, 18.09.20
Friday, 18.09.21
Lifting:
SQ: 3 x 3 @ 185
BP: 3 x 5 @ 135
OP: 3 x 5 @ 95
Saturday, 18.09.22
---------------Week 7: Cycle V---------------
Sunday, 18.09.23
Monday, 18.09.24
Lifting:
SQ: 3 x 3 @ 185
BP: 3 x 5 @ 135
OP: 3 x 5 @ 95
Tuesday, 18.09.25
Wednesday, 18.09.26
Lifting:
SQ: 3 x 3 @ 225
BP: 3 x 5 @ 155
OP: 3 x 5 @ 105
Thursday, 18.09.27
Friday, 18.09.28
Lifting:
SQ: 3x3 @ 225
Squat felt heavy, then I felt a little nauseous. Lifted too soon after breakfast I guess. This weekend I'm moving the gym out of the garage and to a part of the house that has a higher ceiling, so that I can do my overhead presses standing.
Saturday, 18.09.29
Moved most of my weight stuff out of the garage, and got three 4'x8' sheets of 3/4" plywood from Menards. Then I realized that with the extra headroom, I could use the Rogue S-2 Squat Stand (92" H) instead of the S-1 (72" H) I have now, so I called up my nephews and asked if they were interested in the latter. They were, so they came by to pick it up before I moved everything to the new space. Now I just have to wait for the new rack to arrive. It will be great to finally be able to do proper overhead presses and start working on my pullups again.
---------------Week 8: Cycle V---------------
Sunday, 18.09.30
Moved more furniture and threw away more stuff. I was pretty sore from Saturday. I must be really out of shape. The new Rogue S-2 Squat Stand should arrive Wednesday, along with some new rubber mats. Anxious to start working out in a new, more spacious space. Hopefully the better light and bigger space will be motivating.
Monday, 18.10.01
Tuesday, 18.10.02
Wednesday, 18.10.03
Thursday, 18.10.04
Friday, 18.10.05
Saturday, 18.10.06
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