Good time for a new cycle to begin. My new and improved garage gym is ready to go. And my mother's health situation has stabilized for the time being, so the endless appointments and meeting with different home health agencies, nurses, PTs, and aides, is winding down. Time to get back to it. Fall has generally been my best lifting season, hopefully the trend will continue.
I was making steady progress at the beginning of the last cycle, so there's no real reason to change things. I'll probably stick with the 3x3x6 protocol (three sets of three reps for six lifts) with a push/pull split, but I might try the idea of working on reps once certain loads are met. We'll see.
Also might try Abide's idea of doing higher reps for the upper body lifts and lower reps for the lower body lifts. My shoulders have felt a little cranky at times on the 3x3 protocol, and I really only care about PRs for the Squat and Deadlift anyway. Still, I like the simplicity and lack of mental burden with 3x3.
Also might try riding my bike first thing a bit more. If I'm going to do it, now's the time to try it, so I can ease into cooler temps as the cycle progresses into September and early October. I might try something like 5-8 miles every morning, just to get the heart rate up at the beginning of the day. There are good eight-to-ten-mile route options down to the river and back to my office.
For conditioning, I've got my sled all ready to go with coasters, so I'll try to push it up my driveway on push days, and pull it up with a rope on pull days. Of course, my six-year-old son thinks the sled is his toy. He also likes the new cable pulldown station. I dunno though, I'm still having trouble placing my faith in the wooden structure.
---------------Week 1: Cycle V---------------
Sunday, 17.08.13
AM & PM
Aerobic: Cycling--Commuting
2 mi.
Late Afternoon
Lifting: Push--Priming
SQ: 3 x 3 @ 185 lbs
TKOP (Tall Kneeling Overhead Press): 3 x 5 @ 95 lbs
BP: 3 x 5 @ 135 lbs
Doing five-rep sets for the presses felt good. I may try higher rep sets for the upper body pulls as well. They become less performance lifts this way, and more like secondary lifts, while the Squat and Deadlift remain primary/performance lifts. I think the heavier spinal loading is really what makes the latter most important, in pure fitness/health terms.
New garage gym felt good as well. It was nice to listen to my Missy Elliot Pandora station again after a year and a half. Pandora likes to lump a wide variety of music for her, including some Latin/Caribbean artists like Sean Paul. Certainly better than having to listen to the classic and contemporary pop/rock muck in two-hour loops at Anytime Fitness.
Didn't do any conditioning. I'll wait a few sessions before I introduce that. Don't want to get too sore as I work myself back into some kind of lifting shape.
Monday, 17.08.14
AM & PM
Aerobic: Cycling--Commuting
2 mi.
Late Afternoon
Lifting: Pull--Priming
DL: 3 x 3 @ 225 lbs
Rw: 3 x 5 @ 135 lbs
NPD (Neutral-grip Pulldown): 3 x 5 @ 150 lbs
More priming, everything feels good, will start progressive loading back up to June's loads. Hopefully it won't take more than a week or two to get back up there. The five-rep sets for the upper body lifts are a little bit of a mental burden by the fourth or fifth rep, but probably a good variation. I don't know how anyone can do 10+ reps in a set. It would drive me crazy. Three reps remain the best number for me. 1-2-3-done. Before I have time to think about how boring it is.
Anyway, the homemade wooden pulldown machine worked pretty well. It would still be nice to do real chinups but I don't really want to have to go outside, and the pulldowns probably hit the same muscles adequately.
The Tall Kneeling Overhead Press is also less than ideal, and my knees complained a little bit yesterday, so we'll see. I may have to go outside for that anyway, and clean the bar before pressing. But then there's winter . . .
Anyhow, feels good to be back at it.
Tuesday, 17.08.15
Late Afternoon
Lifting: Push--Priming
SQ: 3 x 3 @ 225 lbs
TKOP: 3 x 5 @ 95 lbs
BP: 3 x 5 @ 135 lbs
Raised the Squat load but kept the presses' loads the same. Just want to make sure the shoulders are adjusting to the higher-rep sets and that I'm comfortable setting up for each set with the new set-up. Everything felt pretty easy with a lack of crankiness or niggle. Knees felt fine kneeling for the OP. Except for the reduced loads, it already feels like I'm getting back in the swing of things.
Wednesday, 17.08.16
Lifting: Pull--Priming
DL: 2 x 3 @ 275 lbs
Rw: 5 @ 135/155 lbs
Was having a good Pull workout when I got interrupted by family business. Oh well, at least the DL @ 275 felt fine. Next time I'll increase the load by 10-20 pounds. 155 also felt good on the Pendlay Row at five reps. I'll have to go through my speadsheet now that I've primed and start calculating proper Iron Ratio loads.
Thursday, 17.08.17
Friday, 17.08.18
Saturday, 17.08.19
AM
1 mi bike commute.
Noon
10 mi bike ride.
---------------Week 2: Cycle V---------------
Sunday, 17.08.20
Monday, 17.08.21
Tuesday, 17.08.22
Late Afternoon
Lifting: Push--Priming
SQ: 3 x 3 @ 185 lbs
TKOP: 3 x 5 @ 95 lbs
BP: 3 x 5 @ 175 lbs
Conditioning: Sled Push. 7-8 laps up my driveway @ 180 lbs + kids taking turns and then kids plus wife.
Back to priming. Maiden voyage for the sled. The coasters make it veer to the left a bit, and the driveway is about half as long as it needs to be. I'll ask our across-the-street neighbor if I can continue across the street and up her driveway too. That would be a good length I think.
Wednesday, 17.08.23
Feeling sick, took five-hour nap.
Thursday, 17.08.24
Still sick and napping.
Friday, 17.08.25
Still sick.
Saturday, 17.08.26
---------------Week 3: Cycle V---------------
Sunday, 17.08.27
Monday, 17.08.28
First day without a nap. Saw a doctor to rule out pneumonia because my son had it a few weeks ago. Feel like the bug is finally on its way out, but the doc said I still have high blood pressure, so I really gotta get serious about the cardio. We're going up to the North Shore of Lake Superior this week, back for the weekend. I'll try to start up the full routine then, with a 30-to-40-minute bike ride in the morning and lifting and sled conditioning in the afternoon. The good news is I'm beginning to lose weight despite the inactivity, so hopefully the process will accelerate once I'm working out again.
Tuesday, 17.08.29
Wednesday, 17.08.30
Thursday, 17.08.31
Friday, 17.09.01
Saturday, 17.09.02
---------------Week 4: Cycle V---------------
Sunday, 17.09.03
Back from trip and day at State Fair. Today some work on the house, then hopefully back at it.
Monday, 17.09.04
AM
1 mi bike commute.
Noon
8.6 mi bike ride.
Tuesday, 17.09.05
Wednesday, 17.09.06
Thursday, 17.09.07
2 mi bike commute.
Friday, 17.09.08
Energy levels returning to normal.
Saturday, 17.09.09
Patio project
---------------Week 5: Cycle V---------------
Sunday, 17.09.10
Patio project
Monday, 17.09.11
AM
2 mi bike commute.
Patio project, garage cleanup, pool deconstruction.
Tuesday, 17.09.12
Wednesday, 17.09.13
Thursday, 17.09.14
AM
9.34 mi bike ride--dropped off kids then river loop to the Northern Pacific Bridge Number 9. I usually go the other way, so it was fun to see the same route backwards. It's a pretty easy ride punctuated by two steep climbs. We have summer-like temps in the 80s this week, so really gotta establish a riding routine before the cold sets in and it gets harder to motivate.
Noon
1 mi bike commute.
Friday, 17.09.15
Saturday, 17.09.16
AM
1 mi bike commute.
Noon
8.6 mi bike ride--Office to home via NPB no.9.
Kitchen project.
---------------Week 6: Cycle V---------------
Sunday, 17.09.17
AM
1 mi bike commute.
Mid AM
8.6 mi bike ride--Office to home via NPB no.9.
Yard work.
Monday, 17.09.18
AM
1 mi bike commute.
PM
8.6 mi bike ride--Office to home via NPB no.9.
Tuesday, 17.09.19
Wednesday, 17.09.20
Thursday, 17.09.21
Friday, 17.09.22
Saturday, 17.09.23
---------------Week 7: Cycle V---------------
Sunday, 17.09.24
Monday, 17.09.25
Tuesday, 17.09.26
Wednesday, 17.09.27
Thursday, 17.09.28
Friday, 17.09.29
Saturday, 17.09.30
---------------Week 8: Cycle V---------------
Sunday, 17.10.01
Monday, 17.10.02
Tuesday, 17.10.03
Wednesday, 17.10.04
Thursday, 17.10.05
Friday, 17.10.06
Saturday, 17.10.07
I was making steady progress at the beginning of the last cycle, so there's no real reason to change things. I'll probably stick with the 3x3x6 protocol (three sets of three reps for six lifts) with a push/pull split, but I might try the idea of working on reps once certain loads are met. We'll see.
Also might try Abide's idea of doing higher reps for the upper body lifts and lower reps for the lower body lifts. My shoulders have felt a little cranky at times on the 3x3 protocol, and I really only care about PRs for the Squat and Deadlift anyway. Still, I like the simplicity and lack of mental burden with 3x3.
Also might try riding my bike first thing a bit more. If I'm going to do it, now's the time to try it, so I can ease into cooler temps as the cycle progresses into September and early October. I might try something like 5-8 miles every morning, just to get the heart rate up at the beginning of the day. There are good eight-to-ten-mile route options down to the river and back to my office.
For conditioning, I've got my sled all ready to go with coasters, so I'll try to push it up my driveway on push days, and pull it up with a rope on pull days. Of course, my six-year-old son thinks the sled is his toy. He also likes the new cable pulldown station. I dunno though, I'm still having trouble placing my faith in the wooden structure.
---------------Week 1: Cycle V---------------
Sunday, 17.08.13
AM & PM
Aerobic: Cycling--Commuting
2 mi.
Late Afternoon
Lifting: Push--Priming
SQ: 3 x 3 @ 185 lbs
TKOP (Tall Kneeling Overhead Press): 3 x 5 @ 95 lbs
BP: 3 x 5 @ 135 lbs
Doing five-rep sets for the presses felt good. I may try higher rep sets for the upper body pulls as well. They become less performance lifts this way, and more like secondary lifts, while the Squat and Deadlift remain primary/performance lifts. I think the heavier spinal loading is really what makes the latter most important, in pure fitness/health terms.
New garage gym felt good as well. It was nice to listen to my Missy Elliot Pandora station again after a year and a half. Pandora likes to lump a wide variety of music for her, including some Latin/Caribbean artists like Sean Paul. Certainly better than having to listen to the classic and contemporary pop/rock muck in two-hour loops at Anytime Fitness.
Didn't do any conditioning. I'll wait a few sessions before I introduce that. Don't want to get too sore as I work myself back into some kind of lifting shape.
Monday, 17.08.14
AM & PM
Aerobic: Cycling--Commuting
2 mi.
Late Afternoon
Lifting: Pull--Priming
DL: 3 x 3 @ 225 lbs
Rw: 3 x 5 @ 135 lbs
NPD (Neutral-grip Pulldown): 3 x 5 @ 150 lbs
More priming, everything feels good, will start progressive loading back up to June's loads. Hopefully it won't take more than a week or two to get back up there. The five-rep sets for the upper body lifts are a little bit of a mental burden by the fourth or fifth rep, but probably a good variation. I don't know how anyone can do 10+ reps in a set. It would drive me crazy. Three reps remain the best number for me. 1-2-3-done. Before I have time to think about how boring it is.
Anyway, the homemade wooden pulldown machine worked pretty well. It would still be nice to do real chinups but I don't really want to have to go outside, and the pulldowns probably hit the same muscles adequately.
The Tall Kneeling Overhead Press is also less than ideal, and my knees complained a little bit yesterday, so we'll see. I may have to go outside for that anyway, and clean the bar before pressing. But then there's winter . . .
Anyhow, feels good to be back at it.
Tuesday, 17.08.15
Late Afternoon
Lifting: Push--Priming
SQ: 3 x 3 @ 225 lbs
TKOP: 3 x 5 @ 95 lbs
BP: 3 x 5 @ 135 lbs
Raised the Squat load but kept the presses' loads the same. Just want to make sure the shoulders are adjusting to the higher-rep sets and that I'm comfortable setting up for each set with the new set-up. Everything felt pretty easy with a lack of crankiness or niggle. Knees felt fine kneeling for the OP. Except for the reduced loads, it already feels like I'm getting back in the swing of things.
Wednesday, 17.08.16
Lifting: Pull--Priming
DL: 2 x 3 @ 275 lbs
Rw: 5 @ 135/155 lbs
Was having a good Pull workout when I got interrupted by family business. Oh well, at least the DL @ 275 felt fine. Next time I'll increase the load by 10-20 pounds. 155 also felt good on the Pendlay Row at five reps. I'll have to go through my speadsheet now that I've primed and start calculating proper Iron Ratio loads.
Thursday, 17.08.17
Friday, 17.08.18
Saturday, 17.08.19
AM
1 mi bike commute.
Noon
10 mi bike ride.
---------------Week 2: Cycle V---------------
Sunday, 17.08.20
Monday, 17.08.21
Tuesday, 17.08.22
Late Afternoon
Lifting: Push--Priming
SQ: 3 x 3 @ 185 lbs
TKOP: 3 x 5 @ 95 lbs
BP: 3 x 5 @ 175 lbs
Conditioning: Sled Push. 7-8 laps up my driveway @ 180 lbs + kids taking turns and then kids plus wife.
Back to priming. Maiden voyage for the sled. The coasters make it veer to the left a bit, and the driveway is about half as long as it needs to be. I'll ask our across-the-street neighbor if I can continue across the street and up her driveway too. That would be a good length I think.
Wednesday, 17.08.23
Feeling sick, took five-hour nap.
Thursday, 17.08.24
Still sick and napping.
Friday, 17.08.25
Still sick.
Saturday, 17.08.26
---------------Week 3: Cycle V---------------
Sunday, 17.08.27
Monday, 17.08.28
First day without a nap. Saw a doctor to rule out pneumonia because my son had it a few weeks ago. Feel like the bug is finally on its way out, but the doc said I still have high blood pressure, so I really gotta get serious about the cardio. We're going up to the North Shore of Lake Superior this week, back for the weekend. I'll try to start up the full routine then, with a 30-to-40-minute bike ride in the morning and lifting and sled conditioning in the afternoon. The good news is I'm beginning to lose weight despite the inactivity, so hopefully the process will accelerate once I'm working out again.
Tuesday, 17.08.29
Wednesday, 17.08.30
Thursday, 17.08.31
Friday, 17.09.01
Saturday, 17.09.02
---------------Week 4: Cycle V---------------
Sunday, 17.09.03
Back from trip and day at State Fair. Today some work on the house, then hopefully back at it.
Monday, 17.09.04
AM
1 mi bike commute.
Noon
8.6 mi bike ride.
Tuesday, 17.09.05
Wednesday, 17.09.06
Thursday, 17.09.07
2 mi bike commute.
Friday, 17.09.08
Energy levels returning to normal.
Saturday, 17.09.09
Patio project
---------------Week 5: Cycle V---------------
Sunday, 17.09.10
Patio project
Monday, 17.09.11
AM
2 mi bike commute.
Patio project, garage cleanup, pool deconstruction.
Tuesday, 17.09.12
Wednesday, 17.09.13
Thursday, 17.09.14
AM
9.34 mi bike ride--dropped off kids then river loop to the Northern Pacific Bridge Number 9. I usually go the other way, so it was fun to see the same route backwards. It's a pretty easy ride punctuated by two steep climbs. We have summer-like temps in the 80s this week, so really gotta establish a riding routine before the cold sets in and it gets harder to motivate.
Noon
1 mi bike commute.
Friday, 17.09.15
Saturday, 17.09.16
AM
1 mi bike commute.
Noon
8.6 mi bike ride--Office to home via NPB no.9.
Kitchen project.
---------------Week 6: Cycle V---------------
Sunday, 17.09.17
AM
1 mi bike commute.
Mid AM
8.6 mi bike ride--Office to home via NPB no.9.
Yard work.
Monday, 17.09.18
AM
1 mi bike commute.
PM
8.6 mi bike ride--Office to home via NPB no.9.
Tuesday, 17.09.19
Wednesday, 17.09.20
Thursday, 17.09.21
Friday, 17.09.22
Saturday, 17.09.23
---------------Week 7: Cycle V---------------
Sunday, 17.09.24
Monday, 17.09.25
Tuesday, 17.09.26
Wednesday, 17.09.27
Thursday, 17.09.28
Friday, 17.09.29
Saturday, 17.09.30
---------------Week 8: Cycle V---------------
Sunday, 17.10.01
Monday, 17.10.02
Tuesday, 17.10.03
Wednesday, 17.10.04
Thursday, 17.10.05
Friday, 17.10.06
Saturday, 17.10.07
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