Assessment of last Cycle. Got pretty consistent with the walks, and even had a week where I got in all three metabolic modalities three or four days. The cycle was interrupted, however by a Dakotas road trip and Covid during the first two weeks, then a house reorganization towards the end. The biggest development was discontinuing my BP med. My head feels clearer and my energy levels are better, so hopefully that will set me up for a good cycle.
Goals for this Cycle. Just get consistent about all three metabolic modalities, try to get them in during the am hours whenever possible. That should lead to lower BP and some weight loss.
Here's the lifting chart.
![Screenshot (21).png Screenshot (21).png](https://www.thebarefootrunners.org/data/attachments/10/10443-0e5b5cff44502fe5532719d2ed48c8d2.jpg)
I'll start by doing three sets of the first Ramp, then progress from there.
---------------Week 1: Cycle VI---------------
Sunday, 22.10.09
AFTERNOON
Persistence
0.9 mi Two Hills walk with dog. My knees felt stiff, so I cut it short.
Monday, 22.10.10
MORNING
Persistence
2 mi Five Hills walk with dog. 200ft. 47F, Winter Challenge weather, but really, no challenge at all. The cool surfaces felt great.
Tuesday, 22.10.11
LATE MORNING
Persistence
1.7 mi Four Hills walk with dog. 170ft. I've noticed that just about any hills route will generate about 100 feet of elevation gain (and loss) per mile.
Wednesday, 22.10.12
MORNING
Persistence
1.2 walk with dog through woods and mid-century neighborhood. 45ft.
I may do this relatively flat route for a while until my knee pain goes away. Seems OK today, and my BP feels OK, so I'll try to get in the lifting and HIIT in a bit.
MID-AFTERNOON
Intermittence
Concept II Rower: 20 x [30 sec @ L-Int / 30 sec @ M-Int) = 20 mins, 3470 total meters.
I found the best way to stay consistent is to keep the Low Intensity pace to under three minutes per 500m, and the Medium Intensity pace to under two and a half minutes per 500m. Hopefully I'll be able shave off thirty seconds off both paces in the not too distant future. Another way to quantify progress a bit is to shoot for more total meters over the same time. Let's say 4000m over 20 minutes by the end of this cycle. No idea if this is optimistic or pessimistic.
Resistance: Lower Body
SQ: 3 x 3 @ 75
RDL: 3 x 3 @ 135
Taking it easy to see how my knees handle things. Felt good to lift again, even at light loads.
In general, I think the greater range of motion of both the rowing and squat, compared to walking, will help keep the fluids moving in my knee joint. Cycling would be another good one.
Thursday, 22.10.13
MORNING
Persistence
1.2 walk with dog through woods and mid-century neighborhood. 45ft. 41F.
NOON
Intermittence
Torque Tank M1 Push Sled: 5 x [2 x 100 feet] = 1000 feet @ Resistance 1
Two of the lines of the asphalt sections in front of my house measure almost exactly 100 feet apart, with one starting right at my driveway. So I went back and forth five times. The Tank M1 has three resistances, so I guess the goal would be to work up to the third one, and then, if needed, add plates.
Resistance: Upper Body Pull
PD: 3 x 3 @ 100
RW: 3 x 3 @ 135
I'm going to try splitting up the six lifts into three days instead of two, to keep everything quick and have time for the HIIT too. I guess it will depend on whether or not my shoulders are fine with upper body lifts two days in a row. If not, I'll go back to a simple Upper/Lower Split. A weekly routine would be something like:
Lower Body/HIIT Rower
Upper Body Pull/HIIT Sled
Upper Body Push/HIIT Rower
Lower Body/HIIT Sled
Upper Body Pull/HIIT Rower
Upper Body Push/HIIT Sled
In theory, it might make more sense to always combine the Rower with Lower Body lifts, and the Sled with Upper Body lifts, so I might go with this if it feels right:
Lower Body/HIIT Rower
Upper Body/HIIT Sled
Lower Body/HIIT Rower
Upper Body/HIIT Sled
Lower Body/HIIT Rower
Upper Body/HIIT Sled
Friday, 22.10.14
Saturday, 22.10.15
AFTERNOON
Persistence
2 mi Five Hills walk with dog. 200ft. 46F
---------------Week 2: Cycle VI---------------
Sunday, 22.10.16
Monday, 22.10.17
MORNING
Persistence
1.6 mi Four Hills walk with dog. 160ft. 31F, 17WC.
First cold day, feet did fine.
LATE-MORNING
Intermittence
Concept II Rower: 20 x [30 sec @ L-Int / 30 sec @ M-Int) = 20 mins, 3575 total meters.
I did the last two and a half minutes somewhere between low and medium intensity.
Resistance: Lower Body
RDL: 3 x 3 @ 135
SQ: 3 x 3 @ 95
Tuesday, 22.10.18
MORNING
Persistence
1.6 mi Four Hills walk with dog. 160ft. 29F, 17WC.
NOON
Resistance: Upper Body
PD: 3 x 3 @ 100
OP: 3 x 3 @ 65
BP: 3 x 3 @ 95
RW: 3 x 3 @ 135
Wednesday, 22.10.19
Thursday, 22.10.20
NOON
Persistence
1.6 mi Four Hills walk with dog. 160ft. 50F.
Friday, 22.10.21
Spent the whole day coating the roof with silicone. My knees held up pretty well on the ladder hauling up five-gallon pails.
Saturday, 22.10.22
AFTERNOON
Persistence
2 mi Five Hills walk with dog. 200ft.
---------------Week 3: Cycle VI---------------
Sunday, 22.10.23
AFTERNOON
Persistence
2 mi Five Hills walk with dog. 200ft.
Monday, 22.10.24
Man, this head cold won't go away.
Tuesday, 22.10.25
MORNING
Persistence
1.7 mi Four Hills walk with dog. 170ft. 42F, 37WC.
Wednesday, 22.10.26
Thursday, 22.10.27
MORNING
Persistence
2 mi Five Hills walk with dog. 200ft. 43F.
NOON
Resistance: Lower Body
RDL: 3 x 3 @ 135
SQ: 3 x 3 @ 95
Felt pretty good.
Intermittence
Concept II Rower: 10 x [30 sec @ L-Int / 30 sec @ M-Int) = 10 mins, 1700 total meters.
Maybe 10 minutes is enough. I can always increase intensity.
Friday, 22.10.28
NOON
Resistance: Upper Body
PD: 3 x 3 @ 100
OP: 3 x 3 @ 75
BP: 3 @ 95/105/115
RW: 3 x 3 @ 135
Felt good. Didn't go on my walk to save a bit on my knees in preparation for a second coat of Silicone on the roof tomorrow.
Saturday, 22.10.29
---------------Week 4: Cycle VI---------------
Sunday, 22.10.30
LATE MORNING
Persistence
2 mi Five Hills walk with dog. 200ft.
NOON
Resistance: Lower Body
DL: 3 x 3 @ 135
SQ: 3 x 3 @ 95
Intermittence
Concept II Rower: 10 x [30 sec @ L-Int / 30 sec @ M-Int) = 10 mins, 1933 total meters.
Was able to push the pace a bit.
Monday, 22.10.31
MORNING
Persistence
1.7 mi Four Hills walk with dog. 170ft. 38F.
NOON
Intermittence
Torque Tank M1 Push Sled: 5 x [2 x 100 feet] = 1000 feet @ Resistance 1, 10 minutes total.
I used a GymBoss interval watch, set to one-minute intervals. That seems about right for now, could maybe be 45 seconds, but might be better just to increase the resistance.
Tuesday, 22.11.01
LATE MORNING
Persistence
2 mi Five Hills walk with dog. 200ft.
LATE AFTERNOON
Resistance
BP: 3 x 3 @ 95
PD: 3 @ 105/125/145
OP: 3 x 3 @ 65
I didn't notice my son and his friends had put the five-pound weight on the cable weight stack. Felt kind of tired.
Wednesday, 22.11.02
LATE MORNING/NOON
Resistance: Lower Body
SQ: 3 @ 95/115/135/135
DL: 3 x 3 @ 185
Intermittence
Concept II Rower: 10 x [30 sec @ L-Int / 30 sec @ M-Int) = 10 mins, 2059 total meters.
Wow, an improvement of over 100m.
Thursday, 22.11.03
MORNING
Persistence
1.2 walk with dog through woods and mid-century neighborhood. 75ft.
LATE MORNING
Resistance: Upper Body
PD: 3 @ 100/120/140/140/140
RW: 3 x 3 @ 135
OP: 3 @ 45/65/85/85/85
BP: 3 @ 95/115/135/135/135
Some lifts are now comfortably in the Ramp 3 zone of the first training block. I'll work on getting the others there, then push for Ramp 4 at least before this cycle. It would be nice to get to the Target loads though, so I can make the second training block the goal of next cycle.
Friday, 22.11.04
Saturday, 22.11.05
LATE MORNING
Persistence
2 mi Five Hills walk with dog. 200ft. 40F, 36FWC, some drizzle.
AFTERNOON
Resistance: Lower Body
SQ: 3 x 3 @ 135
---------------Week 5: Cycle VI---------------
Sunday, 22.11.06
NOON
Resistance: Lower Body
SQ: 3 @ 45/95/115/135/145/155
RDL: 2 x 3 @ 185
DL: 2 x 3 @ 185
Need to start pushing the Lower Body lifts a bit.
Intermittence
Concept II Rower: 10 mins @ L/M-Int, 1921 total meters.
After a minute or so, I dumped the HIIT and just did a steady pace somewhere between Low and Medium Intensity.
AFTERNOON
Persistence
1.7 mi Four Hills walk with dog. 170ft. 50F, 42WC.
Monday, 22.11.07
MORNING
Persistence
1.2 walk with dog through woods and mid-century neighborhood. 75ft. 28F.
Tuesday, 22.11.08
AFTERNOON
Persistence
2 mi Five Hills walk with dog. 200ft. 48F, 41WC.
LATE AFTERNOON
Resistance
PD: 3 @ 100/120/140/160/160
OP: 3 @ 45/65
Took a break, when I came back my left shoulder felt a little something on the Overhead Press, so I shut it down.
Wednesday, 22.11.09
MORNING
Persistence
1.2 walk with dog through woods and mid-century neighborhood. 75ft. 50F, wet surfaces--the wet concrete sidewalks of the second half of the walk felt colder than the wet dirt and leaves of the first half.
NOON
Intermittence
Concept II Rower: 10 mins @ L/M-Int, 1811 total meters.
Resistance: Lower Body
SQ: 3 @ 45/75/115/135/155/175/185
Might have a shot at reaching my Target loads by the end of this cycle.
Thursday, 22.11.10
LATE AFTERNOON
Resistance: Upper Body
BP: 3 @ 45/95/115/135/145/155
Ran out of time, but managed to get the Bench Press close to its Target load. So that's two lifts.
Friday, 22.11.11
MORNING
Persistence
1.2 walk with dog through woods and mid-century neighborhood. 75ft. 28F, 13WC.
NOON
Resistance: Lower Body
SQ: 3 @ 45/95/135/155/175
My right knee felt stiff, probably from Wednesday's increased loads. So I didn't progress, and dropped the deadlifts.
Intermittence
Concept II Rower: 5 mins @ M-Int, 1040 total meters.
I'm kind of liking just going at decent intensity the whole time. So I guess it's not 'Intermittence' anymore. Maybe "Unremittence"?
Saturday, 22.11.12
MID-MORNING
Aerobic
1.7 mi Four Hills walk with dog. 170ft. 28F, 20WC.
Some flurries, winter is coming.
LATE MORNING
Anaerobic: Upper Body
OP: 3 @ 45/55/65/75/85/95
PD: 3 @ 100/120/140/160
RW: 3 x 3 @ 95/115/135/155/160
OK, all the upper body lifts are where they should be. I'll get the Squat up next, and then hopefully the Deadlift by the end of the cycle.
---------------Week 6: Cycle VI---------------
Sunday, 22.11.13
NOON
Aerobic
2.25 mi Six Hills walk with dog. 220ft. 28F.
Monday, 22.11.14
MORNING
Aerobic
1.2 walk with dog through woods and mid-century neighborhood. 75ft. An inch or two of snow, had to put on my rubberized socks. This might be it for barefooting for a while, a day after a young guy in the local hardware store told me to use footwear next time. I had just popped in from a walk for a small item.
NOON
Anaerobic: Lower Body
DL: 3 @ 135/185/225/225/225
SQ: 3 @ 135/155/175/185/185/185
Glycolytic: Pull
Concept II Rower: 5 mins @ M-Int, 1097 total meters.
I'm thinking of a slightly different, more simplified approach to Ramping using the following chart.
![Screenshot (31).png Screenshot (31).png](https://www.thebarefootrunners.org/data/attachments/10/10444-a306e8ae00ed4c661783efa6d25ef3a9.jpg)
Once again, the loads progress by adding five pounds to the Squat load and then using my ratios to determine the other loads. In the far left, dark-shaded column:
2 = Overhead Press;
3 = Bench Press, Pulldown, and Pendley Row;
4 = Squat;
5 = Deadlift.
I'll continue to do four Ramps and one Target load. Initially I'll just climb up the first five loads. Then, when I get to the sixth column, I'll skip the second column. Then, when I get to the seventh column, which has the target loads for this cycle, I'll skip the second and fourth loads: |1| |X| 3 |X| |5| |6| |7|. I'm already at the Target for all of the "3" lifts.
Thereafter, each time I increase the Squat load by five pounds, I'll do the two columns before each lift's Target, then skip one, do the next column to the left, and then skip another, and start with the next column to the left.
So for example, if I'm at the 10th column for the target load, I'll ramp the 4th, 6th, 8th, 9th, and 10th columns' loads. I'm not sure how many sets I'll do at the Target load, but I'm thinking maybe just one since the two prior sets will be close in weight. If I just do one set, I could make it a 1+ set where I progress to the next column when I can do the Target set for three reps. If the Target set is always for three reps, then I'll progess to the next column when the target sets feel easy. In either case, I'll increase the Squat load by five pounds and bring up the other lifts and the ramps accordingly, using the chart.
I'll also have the option of pyramiding back down some ramps if I like.
The overall effect will be having the Ramps' loads closer to the Target load.
Tuesday, 22.11.15
MORNING
Aerobic
1.6 mi Four Hills walk with dog. 160ft.
Wednesday, 22.11.16
MORNING
Aerobic
1.75 mi walk around Como Lake with dog. 65ft.
LATE MORNING
Anaerobic: Upper Body
PD: 3 @ 100/120/140/150/160
OP: 3 @ 45/65/75/85/95/85
BP: 3 @ 45/95/135/145/155/160
RW: 3 x 3 @ 135/145/155/160
Well the new, simplified Ramp system failed proof of concept. The Ramp loads felt too close together. So I'm back to the chart at the top of this thread. Why mess with success? I did a little pyramiding on the Overhead Press. I still like that idea. It might make sense to just do the Target set once and repeat Ramps 4 and 3 coming down for a little extra volume. They are still pretty close to the Target weight.
Thursday, 22.11.17
MORNING
Aerobic
1.2 walk with dog through woods and mid-century neighborhood.
NOON
Glycolytic: Pull
Concept II Rower: 5 mins @ M-Int, 1114 total meters.
Wasn't feeling the lifting, maybe I'll go back to a six-lift session one day, and then conditioning plus mobility plus some of the Dan John ideas on the other.
Friday, 22.11.18
Hmmn, my right calf and hammie are strangely stiff.
Saturday, 22.11.19
---------------Week 7: Cycle VI---------------
Sunday, 22.11.20
AFTERNOON
Aerobic
1.7 mi Four Hills walk with dog. 170ft.
Monday, 22.11.21
MORNING
Aerobic
1.2 walk with dog through woods and mid-century neighborhood.
NOON
Anaerobic: Upper Body
PD: 3 @ 100/120/140/150/155/160
OP: 3 @ 45/65/75/85/95/85
BP: 3 @ 45/95/135/145/155
Still feeling tight in the right calf and hammie, so skipped the lower body, will try tomorrow.
Tuesday, 22.11.22
MORNING
Aerobic
1.2 walk with dog through woods and mid-century neighborhood.
NOON
Glycolytic: Pull
Concept II Rower: 5 mins @ M-Int, 1054 total meters.
Wednesday, 22.11.23
NOON
Anaerobic: Lower Body
SQ: 3 @ 45/95/135/185
Hammie feels ok, but right calf is still tight. I'll have to try massaging it out during the day.
Glycolytic: Pull
Concept II Rower: 5 mins @ M-Int, 1088 total meters.
Thursday, 22.11.24
Friday, 22.11.25
AFTERNOON
Aerobic
2.15 mi Five Hills walk with dog. 200ft. 49F, 43WC.
Saturday, 22.11.26
---------------Week 8: Cycle VI---------------
Sunday, 22.11.27
AFTERNOON
Aerobic
2 mi Five Hills walk with dog. 200ft. 39F.
Monday, 22.11.28
MORNING
Aerobic
2 mi Five Hills walk with dog. 200ft. 32F. 23WC.
NOON
Anaerobic: Lower Body
SQ: 3 @ 45/95/135/185/185
RDL: 3 x 3 @ 185
Right calf is getting better. Massaging the calf with The Stick and my shin muscles with my hands seems to work.
Glycolytic: Pull
Concept II Rower: 10 mins @ L-Int, 1808 total meters.
Took it easy today to see how the calf reacts.
Tuesday, 22.11.29
MORNING
Aerobic
2 mi Five Hills walk with dog. 200ft. Snow! Dog was off-leash the whole time, frolicking and sniffing.
NOON
Anaerobic: Upper Body
PD: 3 @ 115/135/145/155/160
OP: 3 @ 45/65/75/85/95
Wednesday, 22.11.30
MORNING
Aerobic
1.75 mi walk around Como Lake with dog. 65ft. -5WC, bracing, but I was shod.
AFTERNOON
Anaerobic: Lower Body
SQ: 3 @ 135/155/175
Right calf felt tight again.
Glycolytic: Pull
Concept II Rower: 10 mins @ M-Int, 2054 total meters.
Thursday, 22.12.01
MORNING
Aerobic
2 mi Five Hills walk with dog. 200ft.
NOON
Anaerobic: Upper Body
PD: 3 @ 115/135/145/155/160/155/145
OP: 3 @ 45/65/75/85/95/85/75
I did some proper pyramiding. Repeating the Fourth and Third ramps seems like a good addition of volume. I almost got a 'pump.' It's also nice mentally to only do one Target/top set.
I also timed the sets at two-minute intervals. Feels about right, keeps me from getting distracted with my phone's newsfeed. For the Lower Body lifts, once I get up in loads a bit, perhaps three-minute intervals will work better. I timed the warmup sets too, but I think in the future I'll just program seven two-minute repeats for the the seven total Ramps, and work up a bit more quickly on the preceding warmup sets. I might try to get the intervals a little shorter as I get into better shape. I could also possibly program the intervals to become longer as I approach the Target set. I just ordered a fancier GymBoss timer that can do that sort of thing.
Anyway, I think these will be useful new protocols in the upcoming half-cycle.
Friday, 22.12.02
MORNING
Aerobic
1.2 walk with dog through woods and mid-century neighborhood.
Saturday, 22.12.03
Spent the day helping install a dishwasher.
And that's a wrap.
Goals for this Cycle. Just get consistent about all three metabolic modalities, try to get them in during the am hours whenever possible. That should lead to lower BP and some weight loss.
Here's the lifting chart.
![Screenshot (21).png Screenshot (21).png](https://www.thebarefootrunners.org/data/attachments/10/10443-0e5b5cff44502fe5532719d2ed48c8d2.jpg)
I'll start by doing three sets of the first Ramp, then progress from there.
---------------Week 1: Cycle VI---------------
Sunday, 22.10.09
AFTERNOON
Persistence
0.9 mi Two Hills walk with dog. My knees felt stiff, so I cut it short.
Monday, 22.10.10
MORNING
Persistence
2 mi Five Hills walk with dog. 200ft. 47F, Winter Challenge weather, but really, no challenge at all. The cool surfaces felt great.
Tuesday, 22.10.11
LATE MORNING
Persistence
1.7 mi Four Hills walk with dog. 170ft. I've noticed that just about any hills route will generate about 100 feet of elevation gain (and loss) per mile.
Wednesday, 22.10.12
MORNING
Persistence
1.2 walk with dog through woods and mid-century neighborhood. 45ft.
I may do this relatively flat route for a while until my knee pain goes away. Seems OK today, and my BP feels OK, so I'll try to get in the lifting and HIIT in a bit.
MID-AFTERNOON
Intermittence
Concept II Rower: 20 x [30 sec @ L-Int / 30 sec @ M-Int) = 20 mins, 3470 total meters.
I found the best way to stay consistent is to keep the Low Intensity pace to under three minutes per 500m, and the Medium Intensity pace to under two and a half minutes per 500m. Hopefully I'll be able shave off thirty seconds off both paces in the not too distant future. Another way to quantify progress a bit is to shoot for more total meters over the same time. Let's say 4000m over 20 minutes by the end of this cycle. No idea if this is optimistic or pessimistic.
Resistance: Lower Body
SQ: 3 x 3 @ 75
RDL: 3 x 3 @ 135
Taking it easy to see how my knees handle things. Felt good to lift again, even at light loads.
In general, I think the greater range of motion of both the rowing and squat, compared to walking, will help keep the fluids moving in my knee joint. Cycling would be another good one.
Thursday, 22.10.13
MORNING
Persistence
1.2 walk with dog through woods and mid-century neighborhood. 45ft. 41F.
NOON
Intermittence
Torque Tank M1 Push Sled: 5 x [2 x 100 feet] = 1000 feet @ Resistance 1
Two of the lines of the asphalt sections in front of my house measure almost exactly 100 feet apart, with one starting right at my driveway. So I went back and forth five times. The Tank M1 has three resistances, so I guess the goal would be to work up to the third one, and then, if needed, add plates.
Resistance: Upper Body Pull
PD: 3 x 3 @ 100
RW: 3 x 3 @ 135
I'm going to try splitting up the six lifts into three days instead of two, to keep everything quick and have time for the HIIT too. I guess it will depend on whether or not my shoulders are fine with upper body lifts two days in a row. If not, I'll go back to a simple Upper/Lower Split. A weekly routine would be something like:
Lower Body/HIIT Rower
Upper Body Pull/HIIT Sled
Upper Body Push/HIIT Rower
Lower Body/HIIT Sled
Upper Body Pull/HIIT Rower
Upper Body Push/HIIT Sled
In theory, it might make more sense to always combine the Rower with Lower Body lifts, and the Sled with Upper Body lifts, so I might go with this if it feels right:
Lower Body/HIIT Rower
Upper Body/HIIT Sled
Lower Body/HIIT Rower
Upper Body/HIIT Sled
Lower Body/HIIT Rower
Upper Body/HIIT Sled
Friday, 22.10.14
Saturday, 22.10.15
AFTERNOON
Persistence
2 mi Five Hills walk with dog. 200ft. 46F
---------------Week 2: Cycle VI---------------
Sunday, 22.10.16
Monday, 22.10.17
MORNING
Persistence
1.6 mi Four Hills walk with dog. 160ft. 31F, 17WC.
First cold day, feet did fine.
LATE-MORNING
Intermittence
Concept II Rower: 20 x [30 sec @ L-Int / 30 sec @ M-Int) = 20 mins, 3575 total meters.
I did the last two and a half minutes somewhere between low and medium intensity.
Resistance: Lower Body
RDL: 3 x 3 @ 135
SQ: 3 x 3 @ 95
Tuesday, 22.10.18
MORNING
Persistence
1.6 mi Four Hills walk with dog. 160ft. 29F, 17WC.
NOON
Resistance: Upper Body
PD: 3 x 3 @ 100
OP: 3 x 3 @ 65
BP: 3 x 3 @ 95
RW: 3 x 3 @ 135
Wednesday, 22.10.19
Thursday, 22.10.20
NOON
Persistence
1.6 mi Four Hills walk with dog. 160ft. 50F.
Friday, 22.10.21
Spent the whole day coating the roof with silicone. My knees held up pretty well on the ladder hauling up five-gallon pails.
Saturday, 22.10.22
AFTERNOON
Persistence
2 mi Five Hills walk with dog. 200ft.
---------------Week 3: Cycle VI---------------
Sunday, 22.10.23
AFTERNOON
Persistence
2 mi Five Hills walk with dog. 200ft.
Monday, 22.10.24
Man, this head cold won't go away.
Tuesday, 22.10.25
MORNING
Persistence
1.7 mi Four Hills walk with dog. 170ft. 42F, 37WC.
Wednesday, 22.10.26
Thursday, 22.10.27
MORNING
Persistence
2 mi Five Hills walk with dog. 200ft. 43F.
NOON
Resistance: Lower Body
RDL: 3 x 3 @ 135
SQ: 3 x 3 @ 95
Felt pretty good.
Intermittence
Concept II Rower: 10 x [30 sec @ L-Int / 30 sec @ M-Int) = 10 mins, 1700 total meters.
Maybe 10 minutes is enough. I can always increase intensity.
Friday, 22.10.28
NOON
Resistance: Upper Body
PD: 3 x 3 @ 100
OP: 3 x 3 @ 75
BP: 3 @ 95/105/115
RW: 3 x 3 @ 135
Felt good. Didn't go on my walk to save a bit on my knees in preparation for a second coat of Silicone on the roof tomorrow.
Saturday, 22.10.29
---------------Week 4: Cycle VI---------------
Sunday, 22.10.30
LATE MORNING
Persistence
2 mi Five Hills walk with dog. 200ft.
NOON
Resistance: Lower Body
DL: 3 x 3 @ 135
SQ: 3 x 3 @ 95
Intermittence
Concept II Rower: 10 x [30 sec @ L-Int / 30 sec @ M-Int) = 10 mins, 1933 total meters.
Was able to push the pace a bit.
Monday, 22.10.31
MORNING
Persistence
1.7 mi Four Hills walk with dog. 170ft. 38F.
NOON
Intermittence
Torque Tank M1 Push Sled: 5 x [2 x 100 feet] = 1000 feet @ Resistance 1, 10 minutes total.
I used a GymBoss interval watch, set to one-minute intervals. That seems about right for now, could maybe be 45 seconds, but might be better just to increase the resistance.
Tuesday, 22.11.01
LATE MORNING
Persistence
2 mi Five Hills walk with dog. 200ft.
LATE AFTERNOON
Resistance
BP: 3 x 3 @ 95
PD: 3 @ 105/125/145
OP: 3 x 3 @ 65
I didn't notice my son and his friends had put the five-pound weight on the cable weight stack. Felt kind of tired.
Wednesday, 22.11.02
LATE MORNING/NOON
Resistance: Lower Body
SQ: 3 @ 95/115/135/135
DL: 3 x 3 @ 185
Intermittence
Concept II Rower: 10 x [30 sec @ L-Int / 30 sec @ M-Int) = 10 mins, 2059 total meters.
Wow, an improvement of over 100m.
Thursday, 22.11.03
MORNING
Persistence
1.2 walk with dog through woods and mid-century neighborhood. 75ft.
LATE MORNING
Resistance: Upper Body
PD: 3 @ 100/120/140/140/140
RW: 3 x 3 @ 135
OP: 3 @ 45/65/85/85/85
BP: 3 @ 95/115/135/135/135
Some lifts are now comfortably in the Ramp 3 zone of the first training block. I'll work on getting the others there, then push for Ramp 4 at least before this cycle. It would be nice to get to the Target loads though, so I can make the second training block the goal of next cycle.
Friday, 22.11.04
Saturday, 22.11.05
LATE MORNING
Persistence
2 mi Five Hills walk with dog. 200ft. 40F, 36FWC, some drizzle.
AFTERNOON
Resistance: Lower Body
SQ: 3 x 3 @ 135
---------------Week 5: Cycle VI---------------
Sunday, 22.11.06
NOON
Resistance: Lower Body
SQ: 3 @ 45/95/115/135/145/155
RDL: 2 x 3 @ 185
DL: 2 x 3 @ 185
Need to start pushing the Lower Body lifts a bit.
Intermittence
Concept II Rower: 10 mins @ L/M-Int, 1921 total meters.
After a minute or so, I dumped the HIIT and just did a steady pace somewhere between Low and Medium Intensity.
AFTERNOON
Persistence
1.7 mi Four Hills walk with dog. 170ft. 50F, 42WC.
Monday, 22.11.07
MORNING
Persistence
1.2 walk with dog through woods and mid-century neighborhood. 75ft. 28F.
Tuesday, 22.11.08
AFTERNOON
Persistence
2 mi Five Hills walk with dog. 200ft. 48F, 41WC.
LATE AFTERNOON
Resistance
PD: 3 @ 100/120/140/160/160
OP: 3 @ 45/65
Took a break, when I came back my left shoulder felt a little something on the Overhead Press, so I shut it down.
Wednesday, 22.11.09
MORNING
Persistence
1.2 walk with dog through woods and mid-century neighborhood. 75ft. 50F, wet surfaces--the wet concrete sidewalks of the second half of the walk felt colder than the wet dirt and leaves of the first half.
NOON
Intermittence
Concept II Rower: 10 mins @ L/M-Int, 1811 total meters.
Resistance: Lower Body
SQ: 3 @ 45/75/115/135/155/175/185
Might have a shot at reaching my Target loads by the end of this cycle.
Thursday, 22.11.10
LATE AFTERNOON
Resistance: Upper Body
BP: 3 @ 45/95/115/135/145/155
Ran out of time, but managed to get the Bench Press close to its Target load. So that's two lifts.
Friday, 22.11.11
MORNING
Persistence
1.2 walk with dog through woods and mid-century neighborhood. 75ft. 28F, 13WC.
NOON
Resistance: Lower Body
SQ: 3 @ 45/95/135/155/175
My right knee felt stiff, probably from Wednesday's increased loads. So I didn't progress, and dropped the deadlifts.
Intermittence
Concept II Rower: 5 mins @ M-Int, 1040 total meters.
I'm kind of liking just going at decent intensity the whole time. So I guess it's not 'Intermittence' anymore. Maybe "Unremittence"?
Saturday, 22.11.12
MID-MORNING
Aerobic
1.7 mi Four Hills walk with dog. 170ft. 28F, 20WC.
Some flurries, winter is coming.
LATE MORNING
Anaerobic: Upper Body
OP: 3 @ 45/55/65/75/85/95
PD: 3 @ 100/120/140/160
RW: 3 x 3 @ 95/115/135/155/160
OK, all the upper body lifts are where they should be. I'll get the Squat up next, and then hopefully the Deadlift by the end of the cycle.
---------------Week 6: Cycle VI---------------
Sunday, 22.11.13
NOON
Aerobic
2.25 mi Six Hills walk with dog. 220ft. 28F.
Monday, 22.11.14
MORNING
Aerobic
1.2 walk with dog through woods and mid-century neighborhood. 75ft. An inch or two of snow, had to put on my rubberized socks. This might be it for barefooting for a while, a day after a young guy in the local hardware store told me to use footwear next time. I had just popped in from a walk for a small item.
NOON
Anaerobic: Lower Body
DL: 3 @ 135/185/225/225/225
SQ: 3 @ 135/155/175/185/185/185
Glycolytic: Pull
Concept II Rower: 5 mins @ M-Int, 1097 total meters.
I'm thinking of a slightly different, more simplified approach to Ramping using the following chart.
![Screenshot (31).png Screenshot (31).png](https://www.thebarefootrunners.org/data/attachments/10/10444-a306e8ae00ed4c661783efa6d25ef3a9.jpg)
Once again, the loads progress by adding five pounds to the Squat load and then using my ratios to determine the other loads. In the far left, dark-shaded column:
2 = Overhead Press;
3 = Bench Press, Pulldown, and Pendley Row;
4 = Squat;
5 = Deadlift.
I'll continue to do four Ramps and one Target load. Initially I'll just climb up the first five loads. Then, when I get to the sixth column, I'll skip the second column. Then, when I get to the seventh column, which has the target loads for this cycle, I'll skip the second and fourth loads: |1| |X| 3 |X| |5| |6| |7|. I'm already at the Target for all of the "3" lifts.
Thereafter, each time I increase the Squat load by five pounds, I'll do the two columns before each lift's Target, then skip one, do the next column to the left, and then skip another, and start with the next column to the left.
So for example, if I'm at the 10th column for the target load, I'll ramp the 4th, 6th, 8th, 9th, and 10th columns' loads. I'm not sure how many sets I'll do at the Target load, but I'm thinking maybe just one since the two prior sets will be close in weight. If I just do one set, I could make it a 1+ set where I progress to the next column when I can do the Target set for three reps. If the Target set is always for three reps, then I'll progess to the next column when the target sets feel easy. In either case, I'll increase the Squat load by five pounds and bring up the other lifts and the ramps accordingly, using the chart.
I'll also have the option of pyramiding back down some ramps if I like.
The overall effect will be having the Ramps' loads closer to the Target load.
Tuesday, 22.11.15
MORNING
Aerobic
1.6 mi Four Hills walk with dog. 160ft.
Wednesday, 22.11.16
MORNING
Aerobic
1.75 mi walk around Como Lake with dog. 65ft.
LATE MORNING
Anaerobic: Upper Body
PD: 3 @ 100/120/140/150/160
OP: 3 @ 45/65/75/85/95/85
BP: 3 @ 45/95/135/145/155/160
RW: 3 x 3 @ 135/145/155/160
Well the new, simplified Ramp system failed proof of concept. The Ramp loads felt too close together. So I'm back to the chart at the top of this thread. Why mess with success? I did a little pyramiding on the Overhead Press. I still like that idea. It might make sense to just do the Target set once and repeat Ramps 4 and 3 coming down for a little extra volume. They are still pretty close to the Target weight.
Thursday, 22.11.17
MORNING
Aerobic
1.2 walk with dog through woods and mid-century neighborhood.
NOON
Glycolytic: Pull
Concept II Rower: 5 mins @ M-Int, 1114 total meters.
Wasn't feeling the lifting, maybe I'll go back to a six-lift session one day, and then conditioning plus mobility plus some of the Dan John ideas on the other.
Friday, 22.11.18
Hmmn, my right calf and hammie are strangely stiff.
Saturday, 22.11.19
---------------Week 7: Cycle VI---------------
Sunday, 22.11.20
AFTERNOON
Aerobic
1.7 mi Four Hills walk with dog. 170ft.
Monday, 22.11.21
MORNING
Aerobic
1.2 walk with dog through woods and mid-century neighborhood.
NOON
Anaerobic: Upper Body
PD: 3 @ 100/120/140/150/155/160
OP: 3 @ 45/65/75/85/95/85
BP: 3 @ 45/95/135/145/155
Still feeling tight in the right calf and hammie, so skipped the lower body, will try tomorrow.
Tuesday, 22.11.22
MORNING
Aerobic
1.2 walk with dog through woods and mid-century neighborhood.
NOON
Glycolytic: Pull
Concept II Rower: 5 mins @ M-Int, 1054 total meters.
Wednesday, 22.11.23
NOON
Anaerobic: Lower Body
SQ: 3 @ 45/95/135/185
Hammie feels ok, but right calf is still tight. I'll have to try massaging it out during the day.
Glycolytic: Pull
Concept II Rower: 5 mins @ M-Int, 1088 total meters.
Thursday, 22.11.24
Friday, 22.11.25
AFTERNOON
Aerobic
2.15 mi Five Hills walk with dog. 200ft. 49F, 43WC.
Saturday, 22.11.26
---------------Week 8: Cycle VI---------------
Sunday, 22.11.27
AFTERNOON
Aerobic
2 mi Five Hills walk with dog. 200ft. 39F.
Monday, 22.11.28
MORNING
Aerobic
2 mi Five Hills walk with dog. 200ft. 32F. 23WC.
NOON
Anaerobic: Lower Body
SQ: 3 @ 45/95/135/185/185
RDL: 3 x 3 @ 185
Right calf is getting better. Massaging the calf with The Stick and my shin muscles with my hands seems to work.
Glycolytic: Pull
Concept II Rower: 10 mins @ L-Int, 1808 total meters.
Took it easy today to see how the calf reacts.
Tuesday, 22.11.29
MORNING
Aerobic
2 mi Five Hills walk with dog. 200ft. Snow! Dog was off-leash the whole time, frolicking and sniffing.
NOON
Anaerobic: Upper Body
PD: 3 @ 115/135/145/155/160
OP: 3 @ 45/65/75/85/95
Wednesday, 22.11.30
MORNING
Aerobic
1.75 mi walk around Como Lake with dog. 65ft. -5WC, bracing, but I was shod.
AFTERNOON
Anaerobic: Lower Body
SQ: 3 @ 135/155/175
Right calf felt tight again.
Glycolytic: Pull
Concept II Rower: 10 mins @ M-Int, 2054 total meters.
Thursday, 22.12.01
MORNING
Aerobic
2 mi Five Hills walk with dog. 200ft.
NOON
Anaerobic: Upper Body
PD: 3 @ 115/135/145/155/160/155/145
OP: 3 @ 45/65/75/85/95/85/75
I did some proper pyramiding. Repeating the Fourth and Third ramps seems like a good addition of volume. I almost got a 'pump.' It's also nice mentally to only do one Target/top set.
I also timed the sets at two-minute intervals. Feels about right, keeps me from getting distracted with my phone's newsfeed. For the Lower Body lifts, once I get up in loads a bit, perhaps three-minute intervals will work better. I timed the warmup sets too, but I think in the future I'll just program seven two-minute repeats for the the seven total Ramps, and work up a bit more quickly on the preceding warmup sets. I might try to get the intervals a little shorter as I get into better shape. I could also possibly program the intervals to become longer as I approach the Target set. I just ordered a fancier GymBoss timer that can do that sort of thing.
Anyway, I think these will be useful new protocols in the upcoming half-cycle.
Friday, 22.12.02
MORNING
Aerobic
1.2 walk with dog through woods and mid-century neighborhood.
Saturday, 22.12.03
Spent the day helping install a dishwasher.
And that's a wrap.
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