Assessment of Cycle I. Overall, some improvement. Pretty consistent walking and lifting in the second half of the cycle, with 79% and 88%, respectively, over six days per week, and all of the lifts in Block 2 now feel pretty solid. Conditioning was still weak however.
In lifting, I gave up on the Ramp system, as I found more consistent lifting made it easier to get to the target load quicker without risk of injury, since I'm already sort of warmed up from the consistency. Towards the end of the cycle, I also shifted from my two-lifts-a-day routine to the Push-Pull split I had been using. That way, I'm not really missing too much if I take a few days off each week, and I should be able to get in one or two more sessions per week this way. But I did find two times a week per lift was enough to progress them.
I also got better at doing more stretching in between sets.
Goals for Cycle II. Maintain consistent walking and lifting, progress the latter to the third training block (the last few blocks on the bottom row are probably more aspirational than realistic at my age, but we'll see):
I will continue with the Push-Pull split. The priorities will be the Squat and Overhead Press on Push days, and the Deadlift and Pulldown on Pull days--basically the vertical lifts. The Bench Press and Row may sometimes be omitted or done at lower weights for three or more reps and three or fewer sets for expediency, just to "grease the groove." I figure I only need to push those two lifts once a week. I may alternate the rows between the Pendlay or One-handed Dumbbell Rows, and perhaps even mix in the Cable Row if I get ambitious. There's also a chance I will try a Heavy-Medium alternation if the lifting gets to feel like too much.
For conditioning, I will probably try to pair the sled to the Push days, and the rower to the Pull days.
So I will try to get in a walk everyday, and lift and do conditioning four to six times a week, for at least two splits.
On non-lifting days, I may try some combination of these assistance exercises:
Jump Rope (if I can find my jump rope)
Medicine Ball vertical or horizontal toss
Kettlebell Swing
Hang for 30 secs
Stand on one foot for 10 secs
Squat 30 secs
Ab Wheel
Landmine Twist (lite)
Landmine Press (lite)
Hanging Knee Raise
Floor work
Sun Salutation
Somersault (if I can keep from breaking my neck)
Turkish Getup.
Donkey Kick
Leg Lift: Straight
Leg Lift: Side Bent Knee
Shoulder Bridge
Neck & Hands Bridge
---------------Week 1: Cycle II---------------
Sunday, 23.02.25
MORNING
Aerobic: 2 mi Six Hills walk with dog. 215ft gain. 39F
AFTERNOON
Anaerobic
OP: 3 @ 45/65/85/95/95/95
I was going to do more, but my son wanted to kick field goals down at the school field during the last hour of daylight, so I punted the balls back to him for a little more exercise.
Monday, 23.02.26
MORNING
Aerobic: 2 mi Six Hills walk with dog. 215ft gain. 36F, 30WC
LATE AFTERNOON
Anaerobic
SQ: 3 @ 95/135/185/205, 1 @ 215/215/215
Tuesday, 23.02.27
LATE AFTERNOON
Anaerobic
PD: 3 @ 110/130/150/170/170/170
RDL: 2 @ 135/185
DL: 2 @ 225, 1 @ 275/275, 2 @ 275
I'm getting consistent enough that I feel I can push the big lifts a bit without worrying about injury. Starting to eye 3 x 3 @ 315 for the Deadlift by the end of the year . . .
Glycolytic: Concept II Rower: 5 mins, 2:35 min per 500 meters.
Wednesday, 23.02.28
LATE AFTERNOON
Anaerobic
SQ: 3 @ 95/135/185/205, 2 @ 215/215/215
OP: 3 @ 45/65/85/95/95/95
Glycolytic: Torque Tank M1 Push Sled: 3 x [2 x 100 feet] = 600 feet @ Resistance 1
Thursday, 23.02.29
NOON
Anaerobic
PD: 3 @ 110/130/150/170/170/170
RDL: 2 @ 135/185
DL: 2 @ 225, 1 @ 275, 2 @ 275/275
Glycolytic: Concept II Rower: 5 mins, 2:28 min per 500 meters.
AFTERNOON
Aerobic: 2 mi Six Hills walk with dog. 215ft gain. 48F
Friday, 23.03.01
LATE AFTERNOON
Aerobic: 2 mi Six Hills walk with dog. 215ft gain. 50F
Saturday, 23.03.02
MORNING
Aerobic: 2 mi Six Hills walk with dog. 215ft gain. 45F, 40WC
AFTERNOON
Anaerobic
OP: 3 @ 45/65/85/95/95
SQ: 2 @ 95/135/185/185
Wasn't really feeling it, and my bracing was a little off on the Squat.
---------------Week 2: Cycle II---------------
Sunday, 23.03.03
MORNING
Aerobic: 2 mi Six Hills walk with dog. 215ft gain. 48F
NOON
Anaerobic
PD: 3 @ 110/130/150/170/170/170
RDL: 2 @ 135/185
DL: 2 @ 225, 1 @ 265, 2 @ 265/265
P-Rw: 3 @ 135/155/175/175/165
Broke form a bit on the last rep of the second set of Pendlay Rows, so took it down 10 pounds for the third set. Haven't done them in a while.
Glycolytic: Concept II Rower: 5 mins, 2:23 min per 500 meters.
Monday, 23.03.04
MORNING
Aerobic: 2 mi Six Hills walk with dog. 215ft gain. 36F
AFTERNOON
Anaerobic
BP: 3 @ 45/95/135/155, 2 @ 175/175/175
OP: 3 @ 45/65/85/85/85
SQ: 2 @ 95/135/185/205, 2 @ 215/215/215
Tuesday, 23.03.05
AFTERNOON
Anaerobic
PD: 3 @ 110/130/150/150/150
RDL: 2 @ 135/185
DL: 2 @ 225/225/225
DB-RW; 2 x 3 @ 65/65/65
Just went lite to grease the groove, in preparation for trying to get the Squat and Bench Press up to three reps at their 3M loads tomorrow or the next day.
Wednesday, 23.03.06
MORNING
Aerobic: 2 mi Six Hills walk with dog. 215ft gain. 41F
Thursday, 23.03.07
MORNING
Aerobic: 2 mi Six Hills walk with dog. 215ft gain. 41F
AFTERNOON
Anaerobic
SQ: 2 @ 95/135/185/205, 1 @ 215/215, 2 @ 215
OP: 3 @ 45/65/85/95/95
Friday, 23.03.08
NOON
Anaerobic
RDL: 2 @ 135/185
DL: 2 @ 225/245/265/265/265
PD: 3 @ 110/130/150/170/170/170
AFTERNOON
Glycolytic: Torque Tank M1 Push Sled: 3 x [2 x 100 feet] = 600 feet @ Resistance 1. Took about five minutes total.
Saturday, 23.03.09
MORNING
Aerobic: 2 mi Six Hills walk with dog. 215ft gain. 33F, 24WC
---------------Week 3: Cycle II---------------
Sunday, 23.03.10
NOON
Aerobic: 2 mi Six Hills walk with dog. 215ft gain. 36F,
AFTERNOON
Anaerobic
SQ: 2 @ 95/135/185/205/215/215/215
OP: 3 @ 45/65/85/85/95/95/95
Right knee feels a little wonky, so I skipped the conditioning (sled).
Monday, 23.03.11
MORNING
Aerobic: 2 mi Six Hills walk with dog. 215ft gain. 37F
AFTERNOON
Anaerobic
PD: 3 @ 120/140/140/140
RDL: 2 @ 135/185
DL: 2 @ 225/275/275/275
DB-RW; 2 x 3 @ 65/65/65
Kept the upper body pushes lite to make sure I could complete the Deadlift sets. Felt fine.
Glycolytic: Concept II Rower: 5 mins, 2:42 min per 500 meters.
Tuesday, 23.03.12
MORNING
Aerobic: 2 mi Six Hills walk with dog. 215ft gain. 43F, 37WC
AFTERNOON
Anaerobic
SQ: 3 @ 95/135/185/205/215, 2 @ 215, 3 @ 205
BP: 3 @ 45/95/135/155/165/165/165
Opps, I forgot the Bench Press load was supposed to be 175, no wonder it felt so solid.
Wednesday, 23.03.13
MORNING
Aerobic: 2 mi Six Hills walk with dog. 215ft gain. 40F
AFTERNOON
Anaerobic
PD: 3 @ 110/130/150/170/170/170
RDL: 2 @ 135/185
DL: 2 @ 225/275/275/275
Both the Pulldown and Deadlift felt pretty solid. I may be able to progress to the fourth training block once the Squat solidifies, maybe even before the cycle is over.
It's also good to know my body can take four days in a row of decent lifting. This is the third time this cycle that I've been able to do that.
Thursday, 23.03.14
Friday, 23.03.15
MORNING
Aerobic: 2 mi Six Hills walk with dog. 215ft gain. 43F, 39WC
Saturday, 23.03.16
MORNING
Aerobic: 2 mi Six Hills walk with dog. 215ft gain. 42F, 31WC
Anaerobic
SQ: 3 @ 95/135/185/205/205/205
OP: 3 @ 45/65/85/95/95/95
Hope to have everything at full reps, sets, and loads by mid-cycle.
---------------Week 4: Cycle II---------------
Sunday, 23.03.17
MORNING
Anaerobic
PD: 3 @ 110/130/150/170/170/170
RDL: 2 @ 135/185
DL: 2 @ 225/275/275/275
LATE AFTERNOON
Aerobic: 2 mi Six Hills walk with dog. 215ft gain. 27F, 15WC
Monday, 23.03.18
AFTERNOON
Anaerobic
SQ: 3 @ 95/135/185/205, 2 @ 215/215
Wasn't feeling it.
Tuesday, 23.03.19
MORNING
Aerobic: 2 mi Six Hills walk with dog. 215ft gain. 39F, 31WC
LATE AFTERNOON
Anaerobic
RDL: 2 @ 135/185
DL: 2 @ 225/275/275/275
P-RW; 3 @ 135/135/135
Glycolytic: Concept II Rower: 5 mins, 2:50 min per 500 meters.
Wednesday, 23.03.20
AFTERNOON
Anaerobic
OP: 3 @ 45/65/85/85/85
SQ: 3 @ 45/95/135
Got a fraud alert, had to make some calls, took me out of mojo. I'll come to finish the Push workout tomorrow.
Glycolytic: Torque Tank M1 Push Sled: 3 x [2 x 100 feet] = 600 feet @ Resistance 1.
Thursday, 23.03.21
MORNING
Aerobic: 2 mi Six Hills walk with dog. 215ft gain. 24F, 19WC
Cloudy, felt pretty nippy. The rising sun and longer days make a huge difference this time of year.
AFTERNOON
Anaerobic
BP: 3 @ 45/95/135/175/175/175
SQ: 3 @ 45/95/135/135/135
Friday, 23.03.22
LATE AFTERNOON
Anaerobic
PD: 3 @ 110/130/150/150/150
RDL: 2 @ 135/185
DL: 2 @ 225/225/225
P-RW; 3 @ 135/155/175/175/175
Saturday, 23.03.23
AFTERNOON
Aerobic: 2 mi Six Hills walk with dog. 215ft gain. 31F
---------------Week 5: Cycle II---------------
Sunday, 23.03.24
MORNING
Aerobic: 2 mi Six Hills walk with dog. 215ft gain. Snow!
Monday, 23.03.25
SQ: 3 @ 95/135/185/185
Just primed, was low energy.
Tuesday, 23.03.26
NOON
Aerobic: 2 mi Six Hills walk with dog. 215ft gain. More Snow!
LATE AFTERNOON
Anaerobic
OP: 3 @ 45/65/85/85/85
Wasn't feeling it again, then I remembered I shoveled snow two days in row, with the first day's being a wet and heavy eight inches' worth.
Wednesday, 23.03.27
PD: 3 @ 110/130/150/170/170/170
Thursday, 23.03.28
RDL: 2 @ 135/185
DL: 2 @ 225/245/275/275/275
Friday, 23.03.29
Saturday, 23.03.30
MORNING
Aerobic: 2 mi Six Hills walk with dog. 215ft gain. 38F. Snow is mostly gone, all sidewalks clear.
---------------Week 6: Cycle II---------------
Sunday, 23.03.31
MORNING
Aerobic: 2 mi Six Hills walk with dog. 215ft gain. 41F.
And that's a wrap on the Winter Challenge -- 169 miles.
AFTERNOON
Anaerobic
OP: 3 @ 45/65/85/95/95/95
Monday, 23.04.01
NOON
Anaerobic
SQ: 3 @ 95/135/185, 2 @ 215/215, 1 @ 215
Felt some instability in my back, but the load felt fine.
Tuesday, 23.04.02
AFTERNOON
Anaerobic
PD: 3 @ 130/150/170/170/170
RDL: 3 @ 135/185
DL: 2 @ 225/275/275/275
Glycolytic: Concept II Rower: 5 mins, 2:40 min per 500 meters.
Wednesday, 23.04.03
AFTERNOON
Anaerobic
SQ: 3 @ 95/135/185/215/215/215
BP: 3 @ 45/95/135/175/175/175
Felt solid.
Thursday, 23.04.04
NOON
Aerobic: 2 mi Six Hills walk with dog. 215ft gain.
LATE AFTERNOON
Anaerobic
PD: 3 @ 110/130/150/170/170/170
RDL: 2 @ 135/185
DL: 2 @ 225/275/275
P-Rw: 3 @ 135/155/175/175
Was going to do a lite day, but everything felt pretty good.
Friday, 23.04.05
LATE MORNING
Aerobic: 2 mi Six Hills walk with dog. 215ft gain.
Saturday, 23.04.06
AFTERNOON
Anaerobic
OP: 3 @ 45/65/85/95/100/100
SQ: 3 @ 95/135/185, 2 @ 205/225/225/225
Looks like I'm on to Block Four.
---------------Week 7: Cycle II---------------
Sunday, 23.04.07
RDL: 2 @ 135/185
Wasn't feeling it.
Monday, 23.04.08
MORNING
Aerobic: 2 mi Six Hills walk with dog. 215ft gain.
LATE AFTERNOON
Anaerobic
RDL: 2 @ 135/185
DL: 2 @ 225, 1 @ 275/285, 2 @ 285/285
PD: 3 @ 115/135/155/175/175/175
The load increase felt pretty solid. 315 is on the horizon.
Tuesday, 23.04.09
MORNING
Aerobic: 2 mi Six Hills walk with dog. 215ft gain.
Wednesday, 23.04.10
AFTERNOON
Anaerobic
OP: 3 @ 45/65/65/65
SQ: 3 @ 95/135/135/135
Was feeling tight, so I just greased the groove.
LATE AFTERNOON
Aerobic: 1 mi Two Hills walk with dog to store. 90ft gain.
Thursday, 23.04.11
LATE AFTERNOON
Anaerobic
RDL: 2 @ 135/185
DL: 2 @ 225/275, 1 @ 290, 2 @ 285/285
PD: 3 @ 115/135/155/175/175/175
DB-Rw: 3 @ 65/85/85/85
Was going to go easy, because I started off feeling tired, but everything ended up feeling great. Accidentally put on a 10 instead of a 5 on one side for the first set of target load for the DL.
Friday, 23.04.12
Saturday, 23.04.13
MORNING
Aerobic: 2 mi Six Hills walk with dog. 215ft gain.
LATE AFTERNOON
Anaerobic
SQ: 3 @ 95/135/185
Got Interrupted for an hour, then a friend invited me out for a beer on a beautiful spring day.
---------------Week 8: Cycle II---------------
Sunday, 23.04.14
MORNING
Aerobic: 2 mi Six Hills walk with dog. 215ft gain. 65F -- First day without a jacket.
AFTERNOON
Anaerobic
SQ: 2 @ 95/135/185/205, 1/2 @ 225
OP: 3 @ 45/65/85/95/95
Monday, 23.04.15
LATE MORNING
Aerobic: 2 mi Six Hills walk with dog. 215ft gain.
Tuesday, 23.04.16
Knees felt a little cranky after yesterday's walk, and it's raining, so I skipped the morning dog walk.
AFTERNOON
Anaerobic
RDL: 3 @ 135/185
DL: 2 @ 225/285/285/285
PD: 3 @ 120/140/160/180/180/180
Felt solid.
Glycolytic: Concept II Rower: 5 mins, 2:33 min per 500 meters.
Wednesday, 23.04.17
LATE MORNING
Aerobic: 2 mi Six Hills walk with dog. 215ft gain.
AFTERNOON
Anaerobic
OP: 3 @ 45/65/85/100/100
Thursday, 23.04.18
MORNING
Aerobic: 2 mi Six Hills walk with dog. 215ft gain.
AFTERNOON
Anaerobic
SQ: 2 @ 95/135/185/205, 2/2/3 @ 225
BP: 2 @ 45/95/135/155/180/180/180
Looks like it will take another couple of weeks to solidify theses lifts in Block 4. I hadn't benched in over two weeks though.
Friday, 23.04.19
NOON
Anaerobic
RDL: 3 @ 135/185
DL: 2 @ 225/285/285/285
PD: 3 @ 120/140/160/180/180/180
Saturday, 23.04.20
In lifting, I gave up on the Ramp system, as I found more consistent lifting made it easier to get to the target load quicker without risk of injury, since I'm already sort of warmed up from the consistency. Towards the end of the cycle, I also shifted from my two-lifts-a-day routine to the Push-Pull split I had been using. That way, I'm not really missing too much if I take a few days off each week, and I should be able to get in one or two more sessions per week this way. But I did find two times a week per lift was enough to progress them.
I also got better at doing more stretching in between sets.
Goals for Cycle II. Maintain consistent walking and lifting, progress the latter to the third training block (the last few blocks on the bottom row are probably more aspirational than realistic at my age, but we'll see):
I will continue with the Push-Pull split. The priorities will be the Squat and Overhead Press on Push days, and the Deadlift and Pulldown on Pull days--basically the vertical lifts. The Bench Press and Row may sometimes be omitted or done at lower weights for three or more reps and three or fewer sets for expediency, just to "grease the groove." I figure I only need to push those two lifts once a week. I may alternate the rows between the Pendlay or One-handed Dumbbell Rows, and perhaps even mix in the Cable Row if I get ambitious. There's also a chance I will try a Heavy-Medium alternation if the lifting gets to feel like too much.
For conditioning, I will probably try to pair the sled to the Push days, and the rower to the Pull days.
So I will try to get in a walk everyday, and lift and do conditioning four to six times a week, for at least two splits.
On non-lifting days, I may try some combination of these assistance exercises:
Jump Rope (if I can find my jump rope)
Medicine Ball vertical or horizontal toss
Kettlebell Swing
Hang for 30 secs
Stand on one foot for 10 secs
Squat 30 secs
Ab Wheel
Landmine Twist (lite)
Landmine Press (lite)
Hanging Knee Raise
Floor work
Sun Salutation
Somersault (if I can keep from breaking my neck)
Turkish Getup.
Donkey Kick
Leg Lift: Straight
Leg Lift: Side Bent Knee
Shoulder Bridge
Neck & Hands Bridge
---------------Week 1: Cycle II---------------
Sunday, 23.02.25
MORNING
Aerobic: 2 mi Six Hills walk with dog. 215ft gain. 39F
AFTERNOON
Anaerobic
OP: 3 @ 45/65/85/95/95/95
I was going to do more, but my son wanted to kick field goals down at the school field during the last hour of daylight, so I punted the balls back to him for a little more exercise.
Monday, 23.02.26
MORNING
Aerobic: 2 mi Six Hills walk with dog. 215ft gain. 36F, 30WC
LATE AFTERNOON
Anaerobic
SQ: 3 @ 95/135/185/205, 1 @ 215/215/215
Tuesday, 23.02.27
LATE AFTERNOON
Anaerobic
PD: 3 @ 110/130/150/170/170/170
RDL: 2 @ 135/185
DL: 2 @ 225, 1 @ 275/275, 2 @ 275
I'm getting consistent enough that I feel I can push the big lifts a bit without worrying about injury. Starting to eye 3 x 3 @ 315 for the Deadlift by the end of the year . . .
Glycolytic: Concept II Rower: 5 mins, 2:35 min per 500 meters.
Wednesday, 23.02.28
LATE AFTERNOON
Anaerobic
SQ: 3 @ 95/135/185/205, 2 @ 215/215/215
OP: 3 @ 45/65/85/95/95/95
Glycolytic: Torque Tank M1 Push Sled: 3 x [2 x 100 feet] = 600 feet @ Resistance 1
Thursday, 23.02.29
NOON
Anaerobic
PD: 3 @ 110/130/150/170/170/170
RDL: 2 @ 135/185
DL: 2 @ 225, 1 @ 275, 2 @ 275/275
Glycolytic: Concept II Rower: 5 mins, 2:28 min per 500 meters.
AFTERNOON
Aerobic: 2 mi Six Hills walk with dog. 215ft gain. 48F
Friday, 23.03.01
LATE AFTERNOON
Aerobic: 2 mi Six Hills walk with dog. 215ft gain. 50F
Saturday, 23.03.02
MORNING
Aerobic: 2 mi Six Hills walk with dog. 215ft gain. 45F, 40WC
AFTERNOON
Anaerobic
OP: 3 @ 45/65/85/95/95
SQ: 2 @ 95/135/185/185
Wasn't really feeling it, and my bracing was a little off on the Squat.
---------------Week 2: Cycle II---------------
Sunday, 23.03.03
MORNING
Aerobic: 2 mi Six Hills walk with dog. 215ft gain. 48F
NOON
Anaerobic
PD: 3 @ 110/130/150/170/170/170
RDL: 2 @ 135/185
DL: 2 @ 225, 1 @ 265, 2 @ 265/265
P-Rw: 3 @ 135/155/175/175/165
Broke form a bit on the last rep of the second set of Pendlay Rows, so took it down 10 pounds for the third set. Haven't done them in a while.
Glycolytic: Concept II Rower: 5 mins, 2:23 min per 500 meters.
Monday, 23.03.04
MORNING
Aerobic: 2 mi Six Hills walk with dog. 215ft gain. 36F
AFTERNOON
Anaerobic
BP: 3 @ 45/95/135/155, 2 @ 175/175/175
OP: 3 @ 45/65/85/85/85
SQ: 2 @ 95/135/185/205, 2 @ 215/215/215
Tuesday, 23.03.05
AFTERNOON
Anaerobic
PD: 3 @ 110/130/150/150/150
RDL: 2 @ 135/185
DL: 2 @ 225/225/225
DB-RW; 2 x 3 @ 65/65/65
Just went lite to grease the groove, in preparation for trying to get the Squat and Bench Press up to three reps at their 3M loads tomorrow or the next day.
Wednesday, 23.03.06
MORNING
Aerobic: 2 mi Six Hills walk with dog. 215ft gain. 41F
Thursday, 23.03.07
MORNING
Aerobic: 2 mi Six Hills walk with dog. 215ft gain. 41F
AFTERNOON
Anaerobic
SQ: 2 @ 95/135/185/205, 1 @ 215/215, 2 @ 215
OP: 3 @ 45/65/85/95/95
Friday, 23.03.08
NOON
Anaerobic
RDL: 2 @ 135/185
DL: 2 @ 225/245/265/265/265
PD: 3 @ 110/130/150/170/170/170
AFTERNOON
Glycolytic: Torque Tank M1 Push Sled: 3 x [2 x 100 feet] = 600 feet @ Resistance 1. Took about five minutes total.
Saturday, 23.03.09
MORNING
Aerobic: 2 mi Six Hills walk with dog. 215ft gain. 33F, 24WC
---------------Week 3: Cycle II---------------
Sunday, 23.03.10
NOON
Aerobic: 2 mi Six Hills walk with dog. 215ft gain. 36F,
AFTERNOON
Anaerobic
SQ: 2 @ 95/135/185/205/215/215/215
OP: 3 @ 45/65/85/85/95/95/95
Right knee feels a little wonky, so I skipped the conditioning (sled).
Monday, 23.03.11
MORNING
Aerobic: 2 mi Six Hills walk with dog. 215ft gain. 37F
AFTERNOON
Anaerobic
PD: 3 @ 120/140/140/140
RDL: 2 @ 135/185
DL: 2 @ 225/275/275/275
DB-RW; 2 x 3 @ 65/65/65
Kept the upper body pushes lite to make sure I could complete the Deadlift sets. Felt fine.
Glycolytic: Concept II Rower: 5 mins, 2:42 min per 500 meters.
Tuesday, 23.03.12
MORNING
Aerobic: 2 mi Six Hills walk with dog. 215ft gain. 43F, 37WC
AFTERNOON
Anaerobic
SQ: 3 @ 95/135/185/205/215, 2 @ 215, 3 @ 205
BP: 3 @ 45/95/135/155/165/165/165
Opps, I forgot the Bench Press load was supposed to be 175, no wonder it felt so solid.
Wednesday, 23.03.13
MORNING
Aerobic: 2 mi Six Hills walk with dog. 215ft gain. 40F
AFTERNOON
Anaerobic
PD: 3 @ 110/130/150/170/170/170
RDL: 2 @ 135/185
DL: 2 @ 225/275/275/275
Both the Pulldown and Deadlift felt pretty solid. I may be able to progress to the fourth training block once the Squat solidifies, maybe even before the cycle is over.
It's also good to know my body can take four days in a row of decent lifting. This is the third time this cycle that I've been able to do that.
Thursday, 23.03.14
Friday, 23.03.15
MORNING
Aerobic: 2 mi Six Hills walk with dog. 215ft gain. 43F, 39WC
Saturday, 23.03.16
MORNING
Aerobic: 2 mi Six Hills walk with dog. 215ft gain. 42F, 31WC
Anaerobic
SQ: 3 @ 95/135/185/205/205/205
OP: 3 @ 45/65/85/95/95/95
Hope to have everything at full reps, sets, and loads by mid-cycle.
---------------Week 4: Cycle II---------------
Sunday, 23.03.17
MORNING
Anaerobic
PD: 3 @ 110/130/150/170/170/170
RDL: 2 @ 135/185
DL: 2 @ 225/275/275/275
LATE AFTERNOON
Aerobic: 2 mi Six Hills walk with dog. 215ft gain. 27F, 15WC
Monday, 23.03.18
AFTERNOON
Anaerobic
SQ: 3 @ 95/135/185/205, 2 @ 215/215
Wasn't feeling it.
Tuesday, 23.03.19
MORNING
Aerobic: 2 mi Six Hills walk with dog. 215ft gain. 39F, 31WC
LATE AFTERNOON
Anaerobic
RDL: 2 @ 135/185
DL: 2 @ 225/275/275/275
P-RW; 3 @ 135/135/135
Glycolytic: Concept II Rower: 5 mins, 2:50 min per 500 meters.
Wednesday, 23.03.20
AFTERNOON
Anaerobic
OP: 3 @ 45/65/85/85/85
SQ: 3 @ 45/95/135
Got a fraud alert, had to make some calls, took me out of mojo. I'll come to finish the Push workout tomorrow.
Glycolytic: Torque Tank M1 Push Sled: 3 x [2 x 100 feet] = 600 feet @ Resistance 1.
Thursday, 23.03.21
MORNING
Aerobic: 2 mi Six Hills walk with dog. 215ft gain. 24F, 19WC
Cloudy, felt pretty nippy. The rising sun and longer days make a huge difference this time of year.
AFTERNOON
Anaerobic
BP: 3 @ 45/95/135/175/175/175
SQ: 3 @ 45/95/135/135/135
Friday, 23.03.22
LATE AFTERNOON
Anaerobic
PD: 3 @ 110/130/150/150/150
RDL: 2 @ 135/185
DL: 2 @ 225/225/225
P-RW; 3 @ 135/155/175/175/175
Saturday, 23.03.23
AFTERNOON
Aerobic: 2 mi Six Hills walk with dog. 215ft gain. 31F
---------------Week 5: Cycle II---------------
Sunday, 23.03.24
MORNING
Aerobic: 2 mi Six Hills walk with dog. 215ft gain. Snow!
Monday, 23.03.25
SQ: 3 @ 95/135/185/185
Just primed, was low energy.
Tuesday, 23.03.26
NOON
Aerobic: 2 mi Six Hills walk with dog. 215ft gain. More Snow!
LATE AFTERNOON
Anaerobic
OP: 3 @ 45/65/85/85/85
Wasn't feeling it again, then I remembered I shoveled snow two days in row, with the first day's being a wet and heavy eight inches' worth.
Wednesday, 23.03.27
PD: 3 @ 110/130/150/170/170/170
Thursday, 23.03.28
RDL: 2 @ 135/185
DL: 2 @ 225/245/275/275/275
Friday, 23.03.29
Saturday, 23.03.30
MORNING
Aerobic: 2 mi Six Hills walk with dog. 215ft gain. 38F. Snow is mostly gone, all sidewalks clear.
---------------Week 6: Cycle II---------------
Sunday, 23.03.31
MORNING
Aerobic: 2 mi Six Hills walk with dog. 215ft gain. 41F.
And that's a wrap on the Winter Challenge -- 169 miles.
AFTERNOON
Anaerobic
OP: 3 @ 45/65/85/95/95/95
Monday, 23.04.01
NOON
Anaerobic
SQ: 3 @ 95/135/185, 2 @ 215/215, 1 @ 215
Felt some instability in my back, but the load felt fine.
Tuesday, 23.04.02
AFTERNOON
Anaerobic
PD: 3 @ 130/150/170/170/170
RDL: 3 @ 135/185
DL: 2 @ 225/275/275/275
Glycolytic: Concept II Rower: 5 mins, 2:40 min per 500 meters.
Wednesday, 23.04.03
AFTERNOON
Anaerobic
SQ: 3 @ 95/135/185/215/215/215
BP: 3 @ 45/95/135/175/175/175
Felt solid.
Thursday, 23.04.04
NOON
Aerobic: 2 mi Six Hills walk with dog. 215ft gain.
LATE AFTERNOON
Anaerobic
PD: 3 @ 110/130/150/170/170/170
RDL: 2 @ 135/185
DL: 2 @ 225/275/275
P-Rw: 3 @ 135/155/175/175
Was going to do a lite day, but everything felt pretty good.
Friday, 23.04.05
LATE MORNING
Aerobic: 2 mi Six Hills walk with dog. 215ft gain.
Saturday, 23.04.06
AFTERNOON
Anaerobic
OP: 3 @ 45/65/85/95/100/100
SQ: 3 @ 95/135/185, 2 @ 205/225/225/225
Looks like I'm on to Block Four.
---------------Week 7: Cycle II---------------
Sunday, 23.04.07
RDL: 2 @ 135/185
Wasn't feeling it.
Monday, 23.04.08
MORNING
Aerobic: 2 mi Six Hills walk with dog. 215ft gain.
LATE AFTERNOON
Anaerobic
RDL: 2 @ 135/185
DL: 2 @ 225, 1 @ 275/285, 2 @ 285/285
PD: 3 @ 115/135/155/175/175/175
The load increase felt pretty solid. 315 is on the horizon.
Tuesday, 23.04.09
MORNING
Aerobic: 2 mi Six Hills walk with dog. 215ft gain.
Wednesday, 23.04.10
AFTERNOON
Anaerobic
OP: 3 @ 45/65/65/65
SQ: 3 @ 95/135/135/135
Was feeling tight, so I just greased the groove.
LATE AFTERNOON
Aerobic: 1 mi Two Hills walk with dog to store. 90ft gain.
Thursday, 23.04.11
LATE AFTERNOON
Anaerobic
RDL: 2 @ 135/185
DL: 2 @ 225/275, 1 @ 290, 2 @ 285/285
PD: 3 @ 115/135/155/175/175/175
DB-Rw: 3 @ 65/85/85/85
Was going to go easy, because I started off feeling tired, but everything ended up feeling great. Accidentally put on a 10 instead of a 5 on one side for the first set of target load for the DL.
Friday, 23.04.12
Saturday, 23.04.13
MORNING
Aerobic: 2 mi Six Hills walk with dog. 215ft gain.
LATE AFTERNOON
Anaerobic
SQ: 3 @ 95/135/185
Got Interrupted for an hour, then a friend invited me out for a beer on a beautiful spring day.
---------------Week 8: Cycle II---------------
Sunday, 23.04.14
MORNING
Aerobic: 2 mi Six Hills walk with dog. 215ft gain. 65F -- First day without a jacket.
AFTERNOON
Anaerobic
SQ: 2 @ 95/135/185/205, 1/2 @ 225
OP: 3 @ 45/65/85/95/95
Monday, 23.04.15
LATE MORNING
Aerobic: 2 mi Six Hills walk with dog. 215ft gain.
Tuesday, 23.04.16
Knees felt a little cranky after yesterday's walk, and it's raining, so I skipped the morning dog walk.
AFTERNOON
Anaerobic
RDL: 3 @ 135/185
DL: 2 @ 225/285/285/285
PD: 3 @ 120/140/160/180/180/180
Felt solid.
Glycolytic: Concept II Rower: 5 mins, 2:33 min per 500 meters.
Wednesday, 23.04.17
LATE MORNING
Aerobic: 2 mi Six Hills walk with dog. 215ft gain.
AFTERNOON
Anaerobic
OP: 3 @ 45/65/85/100/100
Thursday, 23.04.18
MORNING
Aerobic: 2 mi Six Hills walk with dog. 215ft gain.
AFTERNOON
Anaerobic
SQ: 2 @ 95/135/185/205, 2/2/3 @ 225
BP: 2 @ 45/95/135/155/180/180/180
Looks like it will take another couple of weeks to solidify theses lifts in Block 4. I hadn't benched in over two weeks though.
Friday, 23.04.19
NOON
Anaerobic
RDL: 3 @ 135/185
DL: 2 @ 225/285/285/285
PD: 3 @ 120/140/160/180/180/180
Saturday, 23.04.20
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