Assessment of last cycle. As soon as last cycle began, I had already changed my idea about how to approach it. I decided to simplify my routine even more, to a flat 3x3 (sets x reps) protocol for all lifts, still using the Iron Ratio and System of Percentages (which are embedded in the Excel chart below, and generate its values). This change seemed to help me regain some motivation. I really like the idea of approaching the bar and just doing three quick reps per set. Minimal mental agony. Plus it's now a pure strength routine, which suits my purpose. I think I may also try to do each lift's successive worksets a bit more explosively.
Then I went on vacation, but the new routine still seemed viable when I got back. Then it occurred to me that it might still be useful to deload a bit, to make sure I'm doing three sets of everything, and also make sure my shoulders are OK with the proportionately heavier upper body lifts. So I bailed on Cycle V after the fourth week, and decided to start Cycle VI where Cycle V's fifth week normally would be (week of 9/6). Since the year always ends with a shorter, four-week cycle anyway, it will all still work out the same and I'll start the New Year with a new cycle. In the meantime, I have two complete 8-week cycles to finish out the year.
Goals for this cycle. I will continue with the new 3 x 3 @ 90% 1RM protocol for all six lifts. Of course, if everything is 3x3, it's kind of hard to say what the real projected 1RM for any one lift should be, since there's no longer any true base, just the static load ratios between lifts. Nonetheless, perceptually, everything should feel about 90% effort level, and that was the case in Cycle V.
I've also raised the ratio of the Deadlift to the Squat, to the more conventional 5:4, instead of my previous 4.64:4, which I lowered for the Deadlift due my muscle pull five years ago or so. But after another five years of (on and off again) lifting, I think I can assume that everything is in order, so I can implement the standard ratios of 2:3:4:5 for the Overhead Press, Bench Press, Squat, and Deadlift, respectively. It's kind of satisfying for my inner numerologist to geek out when they all line up in my chart, especially when the Squat is exactly twice the weight of the Overhead Press.
In the chart, I'm starting with Week One in the first (non-calendrical) cycle of training, all based on a Squat 1RM of 250. There are only six 8-week cycles altogether, and I only have complete confidence in the first four actually being feasible. I'll try for the fifth cycle, and I think I can make it though at least part of it, but the sixth cycle's loads are probably too much at my age. Of course, as I progress, I may have to slow the rate of loading. Right now it's three pounds per week added onto the Squat 1RM. That's 24 pounds per cycle.
All the 45-pound- and 25-pound-plate milestones are highlighted in yellow, along with the powerlifting total of 1000 pounds (SQ 1RM + BP 1RM + DL 1RM = 1000). I will still probably avoid testing the 1RM projections however, so they remain hypothetical. So the real milestones will be the 45-pound- and 25-pound-plate milestones at 3RM.
If the Deadlift starts to feel too heavy at 5 units, I can always bring it back down to something like 4.8 or 4.6 units, or alternatively, I can load it one pound per workout like I do for the Squat. I do like the idea of getting to a 405 1RM a bit sooner. I think I've read that as strength increases, the Squat does tend to get stronger in relation to the Deadlift, but that may only be for elite and/or geared powerlifters, or lifters with shorter limbs. Also, my shoulder blades have felt a bit tight on the Overhead Press lately, so perhaps making the back a bit stronger in proportion to the front will help support the presses.
For the aerobic component, I will continue with the puppy walks and sporadic rowing and Airdyne work. Hopefully, I'll motivate to start cycling again on my non-lifting days, or do some sled work finally. But in the beginning of the cycle, my focus will be on establishing the new(ish) 3x3 lifting routine.
---------------Week 1: Cycle VI---------------
Sunday, 20.09.06
-Evening-
Aerobic
2 mi. walk with pup and daughter.
Monday, 20.09.07
Opps, seasonal allergies to start the cycle.
Tuesday, 20.09.08
Wednesday, 20.09.09
-Afternoon-
Lifting: Push & Pull
SQ: 3 x 3 @ 226
OP: 3 x 3 @ 113
DL: 3 x 3 @ 282
PD: 3 x 3 @ 170
RW: 3 x 3 @ 135
BP: 3 x 3 @ 135
Thursday, 20.09.10
Friday, 20.09.11
-Afternoon-
Lifting: Push & Pull
BP: 3 x 3 @ 170
SQ: 3 x 3 @ 227
OP: 3 x 3 @ 113
DL: 3 x 3 @ 284
PD: 3 x 3 @ 170
RW: 3 x 3 @ 156
Saturday, 20.09.12
-Evening-
Aerobic
1 mi. walk with pup and kids.
---------------Week 2: Cycle VI---------------
Sunday, 20.09.13
-Afternoon-
Aerobic
1 mi. walk with pup and son.
Lifting: Push & Pull
SQ: 3 x 3 @ 228
OP: 3 x 3 @ 114
DL: 3 x 3 @ 285
PD: 3 x 3 @ 170
RW: 3 x 3 @ 157
BP: 3 x 3 @ 171
I've found it helps my left shoulder tightness on the Overhead Press if I ease out/down from under the bar when I return it to the J-hooks, instead of setting it down quickly and getting out from under it.
Monday, 20.09.14
Tuesday, 20.09.15
-Afternoon-
Aerobic
1.5 mi. walk with family and pup in state park.
Wednesday, 20.09.16
-Afternoon-
Aerobic
1.6 mi. walk with pup and son on errands.
Lifting: Push & Pull
SQ: 3 x 3 @ 229
OP: 3 x 3 @ 114
Thursday, 20.09.17
Friday, 20.09.18
-Afternoon-
Aerobic
22 mins Rowing.
Hmmn, thinking about just adding one pound to my Squat 3RM every week. I'm enjoying easy. Perhaps that will help me get more serious about the conditioning too, get my mind off the gains . . . .
Saturday, 20.09.19
-Afternoon-
Lifting: Push & Pull
SQ: 3 x 3 @ 226
OP: 3 x 3 @ 113
DL: 3 x 3 @ 282
PD: 3 x 3 @ 170
RW: 3 x 3 @ 155
BP: 3 x 3 @ 169
OK, I'm going to try adding just one pound to my Squat 1RM per week, make everything super easy, make it about consistency, fitness, and weight loss, and just minimally about progress.
Evening
Aerobic
2 mi. walk with pup and kids.
---------------Week 3: Cycle VI---------------
Sunday, 20.09.20
-Afternoon-
Aerobic
25 mins Rowing.
Monday, 20.09.21
-Afternoon-
Aerobic
.6 mile walk to drop off son at rec center.
Tuesday, 20.09.22
-Afternoon-
Lifting: Priming
SQ: 3 @ 185
OP: 3 @ 95
Wednesday, 20.09.23
-Afternoon-
Aerobic
1.2 mile walk to drop off and pick up son at rec center.
Lifting: Push & Pull
BP: 3 x 3 @ 170
SQ: 3 x 3 @ 227
OP: 3 x 3 @ 113
DL: 3 x 3 @ 285
PD: 3 x 3 @ 170
RW: 3 x 3 @ 155
Thursday, 20.09.24
-Afternoon-
Aerobic
20 mins Rowing, low intensity; 3 minutes Airdyne, medium intensity.
Hey, this might be a winning combination, mixing low-intensity rowing with higher-intensity Airdyne intervals. Maybe something like a 4:1 ratio; e.g., eight minutes rowing, two minutes Airdyne. In any case, I think medium to high intensity is the only way I can make the Airdyne work. It's just too tortuous for longer, low intensity sessions.
Friday, 20.09.25
-Morning-
Aerobic
1 mi walk to and from store.
-Afternoon-
1 mi hike in State Park down to St. Croix River and back up.
Saturday, 20.09.26
-Afternoon-
Aerobic
20 mins Rowing, low intensity; 3 minutes Airdyne, medium intensity.
---------------Week 4: Cycle VI---------------
Sunday, 20.09.27
Monday, 20.09.28
-Afternoon-
Lifting: Push & Pull
BP: 3 x 3 @ 171
SQ: 3 x 3 @ 228
OP: 3 x 3 @ 114
DL: 3 x 3 @ 285
PD: 3 x 3 @ 170
RW: 3 x 3 @ 157
Tuesday, 20.09.29
-Afternoon-
Aerobic
10 mins Rowing (R), low intensity (LI); 2 mins Airdyne (A), medium intensity (MI);
10 mins R (LI); 2 mins A (MI).
This rotation is really working for me. Rowing is fine at any intensity, short blasts to long, meditative sessions, but the Airdyne is definitely best done quickly at medium to high intensity.
Wednesday, 20.09.30
Thursday, 20.10.01
-Afternoon-
Lifting: Push & Pull
BP: 3 x 3 @ 171
SQ: 3 x 3 @ 228
OP: 3 x 3 @ 114
DL: 3 x 3 @ 285
PD: 3 x 3 @ 170
RW: 3 x 3 @ 157
Aerobic
.6 mi walk to and from son's playdate.
Friday, 20.10.02
-Afternoon-
Aerobic
.6 mile walk to drop off son at rec center, with pup.
10 mins R (LI); 2 mins A (MI).
.6 mile walk to pick up son at rec center.
Hmmn, temps below 50F, maybe I should join the Winter Challenge again . . . but I always thought extending it to above-freezing temps kind of took some of the challenge out of it. Barefoot above freezing, especially in the 40s, doesn't seem all that challenging, can actually feel quite pleasant, but I guess it gets more people involved, which is good.
Saturday, 20.10.03
---------------Week 5: Cycle VI---------------
Sunday, 20.10.04
-Afternoon-
Lifting: Push & Pull
SQ: 3 @ 229
OP: 3 @ 95
-Evening-
Aerobic
1 mi. walk with pup and kids.
Monday, 20.10.05
Ran a mild temp, mild body aches too. Covid panic.
Tuesday, 20.10.06
No temp but fatigued.
Wednesday, 20.10.07
Still fatigued.
Thursday, 20.10.08
-Afternoon-
Aerobic
1.5 mi. walk with pup and kids and my son's best friend around Stone Arch Bridge downtown Minneapolis. They lowered the Mississippi River for a short stretch under the bridge in order to inspect the structures. So lots of people down walking on the river bed, which used to be the river banks. Lots of small shards of glass but nothing my callused soles couldn't handle. Boys had fun poking at leeches and crayfish stuck in small pools.
Still fatigued but starting to feel better.
Friday, 20.10.09
Saturday, 20.10.10
---------------Week 6: Cycle VI---------------
Sunday, 20.10.11
Monday, 20.10.12
-Afternoon-
Aerobic
8 mins Row (L-Int) / 2 mins Air (M-Int);
8 mins Row (L-Int) / 2 mins Air (M-Int).
1.1 mi walk with pup and kids.
Slept a lot over the weekend, recovering my energy. I think it has been allergies. I read Global Heating has already increased allergens 20% in my area. I've never had much trouble with allergies, just a week or two at the end of summer without much fatigue. At least the mild Covid panic is over.
Tuesday, 20.10.13
-Afternoon-
Lifting: Push & Pull
BP: 2/3 @ 171
SQ: 3 @ 225/230
OP: 3 @ 95/105/115/115
DL: 2/3 @ 287
PD: 3 @ 170
RW: 3 @ 155
Aerobic
1 mi walk to store with kids and pup.
Just primed the lifts after some time off. Everything felt solid. Another reason for a slower progressive loading--it's easier to get back on the bandwagon after stuff comes up.
Wednesday, 20.10.14
-Afternoon-
Aerobic
8 mins Row (L-Int) / 2 mins Air (M-Int);
8 mins Row (L-Int) / 2 mins Air (M-Int).
1 mi walk with pup and kids.
Thursday, 20.10.15
-Afternoon-
Lifting: Push
BP: 3 x 3 @ 171
Friday, 20.10.16
-Afternoon-
Lifting: Push
SQ: 3 x 3 @ 230
OP: 3 @ 95/105/110/115/115
Saturday, 20.10.17
---------------Week 7: Cycle VI---------------
Sunday, 20.10.18
-Afternoon-
Lifting: Pull
DL: 3 x 3 @ 287
PD: 3 x 3 @ 170
RW: 3 x 3 @ 158
Monday, 20.10.19
-Afternoon-
Aerobic
8 mins Row (L-Int) / 2 mins Air (M-Int)
Clubbells
Medicine Ball vertical toss, 20lbs.
I'm going to try to work in some more mobility/conditioning exercises. I started with this instructional video:
I just worked on the motion for each arm singly. Will try to get to the alternating swings (min 3 or so in the video) after I get the hang of the basic motion. May also try a kettlebell snatch.
Tuesday, 20.10.20
-Afternoon-
Lifting: Push
BP: 3 @ 173
Workout interrupted by snow shoveling, fallen patio awning, sledding, filming pup in snow for first time, oh well . . .
Wednesday, 20.10.21
-Morning-
Aerobic
8 mins Row (L-Int) / 2 mins Air (M-Int)
Finally did some aerobic first thing. Can't believe I used to go running first thing in the middle of winter. That's the great thing about running, it forces you to embrace the elements. At least I seem to have found a good indoor aerobic routine, now I just need to work on consistency, which will probably mean more first thing in the morning starts.
-Afternoon-
Lifting: Push & Pull
SQ: 3 @ 225/231/231
OP: 3 @ 95/105/115/115
DL: 3 @ 275/290/290
PD: 3 x 3 @ 170
RW: 3 x 3 @ 155
Thursday, 20.10.22
-Afternoon-
Aerobic
30 minutes:
8 mins Rowing (L-Int) / 2 mins Airdyne (M-Int)
8 mins Rowing (L-Int) / 2 mins Airdyne (M-Int)
8 mins Rowing (L-Int) / 2 mins Airdyne (M-Int)
Friday, 20.10.23
-Afternoon-
Aerobic
.6 mi walk with pup to pick up son. 36F and wet surfaces, just like the old days of winter barefoot running!
Felt a little sick again, so skipped the lifting.
Saturday, 20.10.24
-Afternoon-
Lifting: Push & Pull
SQ: 3 @ 185
Bar felt heavy, so I bailed. This is a weird bug, coming and going.
---------------Week 8: Cycle VI---------------
Sunday, 20.10.25
-Morning-
Aerobic
.8 mi walk with pup and son to pick up hockey jerseys. 32F
-Afternoon-
Aerobic
20 minutes:
8 mins Rowing (L-Int) / 2 mins Airdyne (M-Int)
8 mins Rowing (L-Int) / 2 mins Airdyne (M-Int)
Monday, 20.10.26
-Morning-
Aerobic
1 mi walk with pup. 29F. Cool surfaces keep the pace brisk.
-Afternoon-
Lifting: Push & Pull
BP: 3 x 3 @ 135
SQ: 3 x 3 @ 185
OP: 3 x 3 @ 95
Not sure if I just primed things, have adopted a Push/Pull split, or am drastically deloading.
Tuesday, 20.10.27
-Afternoon-
Lifting: Push & Pull
SQ: 3 x 3 @ 232
OP: 3 x 3 @ 116
DL: 3 x 3 @ 290
PD: 3 x 3 @ 175
RW: 3 x 3 @ 160
Aerobic
1.5 mi walk with kids and pup. 31F. Hard to keep a brisk pace with skateboarding son and leashed dog constantly mixing it up. Still, it's fun relearning my temp/distance tolerances.
Energy levels feel pretty normal again, knock on wood.
Wednesday, 20.10.28
-Afternoon-
Aerobic
20 minutes:
8 mins Rowing (L-Int) / 2 mins Airdyne (M-Int)
8 mins Rowing (L-Int) / 2 mins Airdyne (M-Int)
Thursday, 20.10.29
Friday, 20.10.30
-Afternoon-
Aerobic
20 minutes:
8 mins Rowing (L-Int) / 2 mins Airdyne (M-Int)
8 mins Rowing (L-Int) / 2 mins Airdyne (M-Int)
1.6 mi walk with kids and pup. 46F.
Saturday, 20.10.31
-Afternoon-
Lifting: Push & Pull
BP: 3 x 3 @ 175
SQ: 3 x 3 @ 232
OP: 3 x 3 @ 116
DL: 3 x 3 @ 290
PD: 3 x 3 @ 175
RW: 3 x 3 @ 160
And that's a wrap!
Then I went on vacation, but the new routine still seemed viable when I got back. Then it occurred to me that it might still be useful to deload a bit, to make sure I'm doing three sets of everything, and also make sure my shoulders are OK with the proportionately heavier upper body lifts. So I bailed on Cycle V after the fourth week, and decided to start Cycle VI where Cycle V's fifth week normally would be (week of 9/6). Since the year always ends with a shorter, four-week cycle anyway, it will all still work out the same and I'll start the New Year with a new cycle. In the meantime, I have two complete 8-week cycles to finish out the year.
Goals for this cycle. I will continue with the new 3 x 3 @ 90% 1RM protocol for all six lifts. Of course, if everything is 3x3, it's kind of hard to say what the real projected 1RM for any one lift should be, since there's no longer any true base, just the static load ratios between lifts. Nonetheless, perceptually, everything should feel about 90% effort level, and that was the case in Cycle V.
I've also raised the ratio of the Deadlift to the Squat, to the more conventional 5:4, instead of my previous 4.64:4, which I lowered for the Deadlift due my muscle pull five years ago or so. But after another five years of (on and off again) lifting, I think I can assume that everything is in order, so I can implement the standard ratios of 2:3:4:5 for the Overhead Press, Bench Press, Squat, and Deadlift, respectively. It's kind of satisfying for my inner numerologist to geek out when they all line up in my chart, especially when the Squat is exactly twice the weight of the Overhead Press.
In the chart, I'm starting with Week One in the first (non-calendrical) cycle of training, all based on a Squat 1RM of 250. There are only six 8-week cycles altogether, and I only have complete confidence in the first four actually being feasible. I'll try for the fifth cycle, and I think I can make it though at least part of it, but the sixth cycle's loads are probably too much at my age. Of course, as I progress, I may have to slow the rate of loading. Right now it's three pounds per week added onto the Squat 1RM. That's 24 pounds per cycle.
All the 45-pound- and 25-pound-plate milestones are highlighted in yellow, along with the powerlifting total of 1000 pounds (SQ 1RM + BP 1RM + DL 1RM = 1000). I will still probably avoid testing the 1RM projections however, so they remain hypothetical. So the real milestones will be the 45-pound- and 25-pound-plate milestones at 3RM.
If the Deadlift starts to feel too heavy at 5 units, I can always bring it back down to something like 4.8 or 4.6 units, or alternatively, I can load it one pound per workout like I do for the Squat. I do like the idea of getting to a 405 1RM a bit sooner. I think I've read that as strength increases, the Squat does tend to get stronger in relation to the Deadlift, but that may only be for elite and/or geared powerlifters, or lifters with shorter limbs. Also, my shoulder blades have felt a bit tight on the Overhead Press lately, so perhaps making the back a bit stronger in proportion to the front will help support the presses.
For the aerobic component, I will continue with the puppy walks and sporadic rowing and Airdyne work. Hopefully, I'll motivate to start cycling again on my non-lifting days, or do some sled work finally. But in the beginning of the cycle, my focus will be on establishing the new(ish) 3x3 lifting routine.
---------------Week 1: Cycle VI---------------
Sunday, 20.09.06
-Evening-
Aerobic
2 mi. walk with pup and daughter.
Monday, 20.09.07
Opps, seasonal allergies to start the cycle.
Tuesday, 20.09.08
Wednesday, 20.09.09
-Afternoon-
Lifting: Push & Pull
SQ: 3 x 3 @ 226
OP: 3 x 3 @ 113
DL: 3 x 3 @ 282
PD: 3 x 3 @ 170
RW: 3 x 3 @ 135
BP: 3 x 3 @ 135
Thursday, 20.09.10
Friday, 20.09.11
-Afternoon-
Lifting: Push & Pull
BP: 3 x 3 @ 170
SQ: 3 x 3 @ 227
OP: 3 x 3 @ 113
DL: 3 x 3 @ 284
PD: 3 x 3 @ 170
RW: 3 x 3 @ 156
Saturday, 20.09.12
-Evening-
Aerobic
1 mi. walk with pup and kids.
---------------Week 2: Cycle VI---------------
Sunday, 20.09.13
-Afternoon-
Aerobic
1 mi. walk with pup and son.
Lifting: Push & Pull
SQ: 3 x 3 @ 228
OP: 3 x 3 @ 114
DL: 3 x 3 @ 285
PD: 3 x 3 @ 170
RW: 3 x 3 @ 157
BP: 3 x 3 @ 171
I've found it helps my left shoulder tightness on the Overhead Press if I ease out/down from under the bar when I return it to the J-hooks, instead of setting it down quickly and getting out from under it.
Monday, 20.09.14
Tuesday, 20.09.15
-Afternoon-
Aerobic
1.5 mi. walk with family and pup in state park.
Wednesday, 20.09.16
-Afternoon-
Aerobic
1.6 mi. walk with pup and son on errands.
Lifting: Push & Pull
SQ: 3 x 3 @ 229
OP: 3 x 3 @ 114
Thursday, 20.09.17
Friday, 20.09.18
-Afternoon-
Aerobic
22 mins Rowing.
Hmmn, thinking about just adding one pound to my Squat 3RM every week. I'm enjoying easy. Perhaps that will help me get more serious about the conditioning too, get my mind off the gains . . . .
Saturday, 20.09.19
-Afternoon-
Lifting: Push & Pull
SQ: 3 x 3 @ 226
OP: 3 x 3 @ 113
DL: 3 x 3 @ 282
PD: 3 x 3 @ 170
RW: 3 x 3 @ 155
BP: 3 x 3 @ 169
OK, I'm going to try adding just one pound to my Squat 1RM per week, make everything super easy, make it about consistency, fitness, and weight loss, and just minimally about progress.
Evening
Aerobic
2 mi. walk with pup and kids.
---------------Week 3: Cycle VI---------------
Sunday, 20.09.20
-Afternoon-
Aerobic
25 mins Rowing.
Monday, 20.09.21
-Afternoon-
Aerobic
.6 mile walk to drop off son at rec center.
Tuesday, 20.09.22
-Afternoon-
Lifting: Priming
SQ: 3 @ 185
OP: 3 @ 95
Wednesday, 20.09.23
-Afternoon-
Aerobic
1.2 mile walk to drop off and pick up son at rec center.
Lifting: Push & Pull
BP: 3 x 3 @ 170
SQ: 3 x 3 @ 227
OP: 3 x 3 @ 113
DL: 3 x 3 @ 285
PD: 3 x 3 @ 170
RW: 3 x 3 @ 155
Thursday, 20.09.24
-Afternoon-
Aerobic
20 mins Rowing, low intensity; 3 minutes Airdyne, medium intensity.
Hey, this might be a winning combination, mixing low-intensity rowing with higher-intensity Airdyne intervals. Maybe something like a 4:1 ratio; e.g., eight minutes rowing, two minutes Airdyne. In any case, I think medium to high intensity is the only way I can make the Airdyne work. It's just too tortuous for longer, low intensity sessions.
Friday, 20.09.25
-Morning-
Aerobic
1 mi walk to and from store.
-Afternoon-
1 mi hike in State Park down to St. Croix River and back up.
Saturday, 20.09.26
-Afternoon-
Aerobic
20 mins Rowing, low intensity; 3 minutes Airdyne, medium intensity.
---------------Week 4: Cycle VI---------------
Sunday, 20.09.27
Monday, 20.09.28
-Afternoon-
Lifting: Push & Pull
BP: 3 x 3 @ 171
SQ: 3 x 3 @ 228
OP: 3 x 3 @ 114
DL: 3 x 3 @ 285
PD: 3 x 3 @ 170
RW: 3 x 3 @ 157
Tuesday, 20.09.29
-Afternoon-
Aerobic
10 mins Rowing (R), low intensity (LI); 2 mins Airdyne (A), medium intensity (MI);
10 mins R (LI); 2 mins A (MI).
This rotation is really working for me. Rowing is fine at any intensity, short blasts to long, meditative sessions, but the Airdyne is definitely best done quickly at medium to high intensity.
Wednesday, 20.09.30
Thursday, 20.10.01
-Afternoon-
Lifting: Push & Pull
BP: 3 x 3 @ 171
SQ: 3 x 3 @ 228
OP: 3 x 3 @ 114
DL: 3 x 3 @ 285
PD: 3 x 3 @ 170
RW: 3 x 3 @ 157
Aerobic
.6 mi walk to and from son's playdate.
Friday, 20.10.02
-Afternoon-
Aerobic
.6 mile walk to drop off son at rec center, with pup.
10 mins R (LI); 2 mins A (MI).
.6 mile walk to pick up son at rec center.
Hmmn, temps below 50F, maybe I should join the Winter Challenge again . . . but I always thought extending it to above-freezing temps kind of took some of the challenge out of it. Barefoot above freezing, especially in the 40s, doesn't seem all that challenging, can actually feel quite pleasant, but I guess it gets more people involved, which is good.
Saturday, 20.10.03
---------------Week 5: Cycle VI---------------
Sunday, 20.10.04
-Afternoon-
Lifting: Push & Pull
SQ: 3 @ 229
OP: 3 @ 95
-Evening-
Aerobic
1 mi. walk with pup and kids.
Monday, 20.10.05
Ran a mild temp, mild body aches too. Covid panic.
Tuesday, 20.10.06
No temp but fatigued.
Wednesday, 20.10.07
Still fatigued.
Thursday, 20.10.08
-Afternoon-
Aerobic
1.5 mi. walk with pup and kids and my son's best friend around Stone Arch Bridge downtown Minneapolis. They lowered the Mississippi River for a short stretch under the bridge in order to inspect the structures. So lots of people down walking on the river bed, which used to be the river banks. Lots of small shards of glass but nothing my callused soles couldn't handle. Boys had fun poking at leeches and crayfish stuck in small pools.
Still fatigued but starting to feel better.
Friday, 20.10.09
Saturday, 20.10.10
---------------Week 6: Cycle VI---------------
Sunday, 20.10.11
Monday, 20.10.12
-Afternoon-
Aerobic
8 mins Row (L-Int) / 2 mins Air (M-Int);
8 mins Row (L-Int) / 2 mins Air (M-Int).
1.1 mi walk with pup and kids.
Slept a lot over the weekend, recovering my energy. I think it has been allergies. I read Global Heating has already increased allergens 20% in my area. I've never had much trouble with allergies, just a week or two at the end of summer without much fatigue. At least the mild Covid panic is over.
Tuesday, 20.10.13
-Afternoon-
Lifting: Push & Pull
BP: 2/3 @ 171
SQ: 3 @ 225/230
OP: 3 @ 95/105/115/115
DL: 2/3 @ 287
PD: 3 @ 170
RW: 3 @ 155
Aerobic
1 mi walk to store with kids and pup.
Just primed the lifts after some time off. Everything felt solid. Another reason for a slower progressive loading--it's easier to get back on the bandwagon after stuff comes up.
Wednesday, 20.10.14
-Afternoon-
Aerobic
8 mins Row (L-Int) / 2 mins Air (M-Int);
8 mins Row (L-Int) / 2 mins Air (M-Int).
1 mi walk with pup and kids.
Thursday, 20.10.15
-Afternoon-
Lifting: Push
BP: 3 x 3 @ 171
Friday, 20.10.16
-Afternoon-
Lifting: Push
SQ: 3 x 3 @ 230
OP: 3 @ 95/105/110/115/115
Saturday, 20.10.17
---------------Week 7: Cycle VI---------------
Sunday, 20.10.18
-Afternoon-
Lifting: Pull
DL: 3 x 3 @ 287
PD: 3 x 3 @ 170
RW: 3 x 3 @ 158
Monday, 20.10.19
-Afternoon-
Aerobic
8 mins Row (L-Int) / 2 mins Air (M-Int)
Clubbells
Medicine Ball vertical toss, 20lbs.
I'm going to try to work in some more mobility/conditioning exercises. I started with this instructional video:
Tuesday, 20.10.20
-Afternoon-
Lifting: Push
BP: 3 @ 173
Workout interrupted by snow shoveling, fallen patio awning, sledding, filming pup in snow for first time, oh well . . .
Wednesday, 20.10.21
-Morning-
Aerobic
8 mins Row (L-Int) / 2 mins Air (M-Int)
Finally did some aerobic first thing. Can't believe I used to go running first thing in the middle of winter. That's the great thing about running, it forces you to embrace the elements. At least I seem to have found a good indoor aerobic routine, now I just need to work on consistency, which will probably mean more first thing in the morning starts.
-Afternoon-
Lifting: Push & Pull
SQ: 3 @ 225/231/231
OP: 3 @ 95/105/115/115
DL: 3 @ 275/290/290
PD: 3 x 3 @ 170
RW: 3 x 3 @ 155
Thursday, 20.10.22
-Afternoon-
Aerobic
30 minutes:
8 mins Rowing (L-Int) / 2 mins Airdyne (M-Int)
8 mins Rowing (L-Int) / 2 mins Airdyne (M-Int)
8 mins Rowing (L-Int) / 2 mins Airdyne (M-Int)
Friday, 20.10.23
-Afternoon-
Aerobic
.6 mi walk with pup to pick up son. 36F and wet surfaces, just like the old days of winter barefoot running!
Felt a little sick again, so skipped the lifting.
Saturday, 20.10.24
-Afternoon-
Lifting: Push & Pull
SQ: 3 @ 185
Bar felt heavy, so I bailed. This is a weird bug, coming and going.
---------------Week 8: Cycle VI---------------
Sunday, 20.10.25
-Morning-
Aerobic
.8 mi walk with pup and son to pick up hockey jerseys. 32F
-Afternoon-
Aerobic
20 minutes:
8 mins Rowing (L-Int) / 2 mins Airdyne (M-Int)
8 mins Rowing (L-Int) / 2 mins Airdyne (M-Int)
Monday, 20.10.26
-Morning-
Aerobic
1 mi walk with pup. 29F. Cool surfaces keep the pace brisk.
-Afternoon-
Lifting: Push & Pull
BP: 3 x 3 @ 135
SQ: 3 x 3 @ 185
OP: 3 x 3 @ 95
Not sure if I just primed things, have adopted a Push/Pull split, or am drastically deloading.
Tuesday, 20.10.27
-Afternoon-
Lifting: Push & Pull
SQ: 3 x 3 @ 232
OP: 3 x 3 @ 116
DL: 3 x 3 @ 290
PD: 3 x 3 @ 175
RW: 3 x 3 @ 160
Aerobic
1.5 mi walk with kids and pup. 31F. Hard to keep a brisk pace with skateboarding son and leashed dog constantly mixing it up. Still, it's fun relearning my temp/distance tolerances.
Energy levels feel pretty normal again, knock on wood.
Wednesday, 20.10.28
-Afternoon-
Aerobic
20 minutes:
8 mins Rowing (L-Int) / 2 mins Airdyne (M-Int)
8 mins Rowing (L-Int) / 2 mins Airdyne (M-Int)
Thursday, 20.10.29
Friday, 20.10.30
-Afternoon-
Aerobic
20 minutes:
8 mins Rowing (L-Int) / 2 mins Airdyne (M-Int)
8 mins Rowing (L-Int) / 2 mins Airdyne (M-Int)
1.6 mi walk with kids and pup. 46F.
Saturday, 20.10.31
-Afternoon-
Lifting: Push & Pull
BP: 3 x 3 @ 175
SQ: 3 x 3 @ 232
OP: 3 x 3 @ 116
DL: 3 x 3 @ 290
PD: 3 x 3 @ 175
RW: 3 x 3 @ 160
And that's a wrap!
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