The basic plan is the same, except this cycle I will prioritize aerobic and mobility over lifting. I think as I age, these fitness components are at least as important as maintaining some semblance of strength. The aerobic component, of course, is crucial to cardio-vascular health, the single most important health/fitness indicator. I can also feel my body slowly stiffening, so I need to get serious about the mobility component as well. Plus, I think more mobility work will help me ward of the recent niggles I've experienced while lifting.
So, for Aerobic, I will continue to try to ride my bike 30 minutes a day, first thing in the morning, and perhaps try to get in a longer bike ride once a week on the weekends, or whenever the weather is most clement. I was able to get in four rides during the last week of Cycle I, so I think I'm primed and committed to waking up in the dark and cold and saddling up for 4-5 miles. It definitely makes the coffee taste that much better afterwards.
For Mobility, I will try to work that in sometime during the day, or at the end of my biking and/or lifting, using half-understood yoga routines, or somersaults or other "groundwork" as Dan John recommends. The centerpiece, as always, for me, is the hamstring stretch. When the hammies are limber, everything else seems to fall into place.
For Lifting, I'll continue to try to do my six main lifts on a Push-Pull split:
Push: Squat, Overhead Press, Bench Press
Pull: Deadlift, Row, Pulldown/Chinup
using my Iron Ratio, which is based on my Squat:
Squat = 1
Deadlift = 1.15
Bench Press = .75
Row = .6
Overhead Press = .5
Pulldown = ?
I will also continue with my microloading protocol, adding one pound to my Squat 1RM every iteration of the Push-Pull split until the rate of increase becomes too hard or too easy. So the formulas in my Exel workset are pretty simple:
Squat 1RM + 1 lb x 1 x 90% = 3 x 3 for the Squat sets x reps
Squat 1RM + 1 lb x 1.15 x 90% = 3 x 3 for the Deadlift sets x reps, or, x 95% = 4 x 2
Squat 1RM + 1 lb x .75 x 85% = 3 x 5 for the Bench Press,
Squat 1RM + 1 lb x .5 x 85% = 3 x 5 for the Overhead Press,
Squat 1RM + 1 lb x .6 x 85% = 3 x 5 for the Pendlay Row
Upper body lifts will be done 3 x 5 @ 85% 1RM, and the Squats and Deadlifts 3 x 3 @ 90% 1RM.
For Conditioning, I'll try to do 10-15 minutes of sled work on Push days, and either a rope pull or HIIT on my rower on my Pull days.
Since I effectively took the last four weeks of Cycle I off, I will spend the first few weeks of this cycle building back up to a decent base. I'll do this by starting off at 185 for the squat, and then add 10 pounds per workout until I reach 235 at the end of Week 2. After that I'll start microloading. The loads will probably feel a little too easy and light for a while, but that's ok, as it will allow me to spend more of my mental and physical resources on getting the aerobic, mobility, and conditioning components up to par with the lifting. My lifting and aerobic fitness haven't been equals since I had to give up running a few years ago. Time to fix that.
---------------Week 1: Cycle II---------------
Sunday, 18.02.25
Monday, 18.02.26
Tuesday, 18.02.27
Aerobic: 4.5 mi Bike Ride, 1 mi Commute.
I'm not sure, but after week of riding every 2-3 days, I think I noticed a slight increase in aerobic fitness--the cycling seemed a little easier.
Lifting: Push
SQ: 2 x 3 @ 185
Wednesday, 18.02.28
Lifting: Pull
DL: 3 x 3 @ 185
Rw: 3 x 5 @ 135
Thursday, 18.03.01
Lifting: Push
SQ: 3 x 3 @ 195
Friday, 18.03.02
Lifting: Pull
DL: 3 x 3 @ 225
Aerobic: 42 mins Rowing
Saturday, 18.03.03
Aerobic: 4.5 mi Bike Ride, 1 mi Commute.
Ice breaking--the wire in our drain that's supposed to keep it free of ice dams wasn't plugged in, and got frozen into the ice after the last big storm. Had a lot of fun playing with ice and water with my son.
---------------Week 2: Cycle II---------------
Sunday, 18.03.04
More ice breaking, then a one mile trip to the store with my son on our bikes.
Monday, 18.03.05
Aerobic: 4.5 mi Bike Ride, 1 mi Commute.
Tuesday, 18.03.06
Some sledding, got a slight Charlie Horse in my right leg. Oh brother.
Wednesday, 18.03.07
Aerobic: 4.5 mi Bike Ride, 1 mi Bike Commute.
OK, I think that's it for the 'Push/Pull split & aerobic every morning' program. I'm going to try my EOD approach again. It's always worked in the past. I know a little of both lifting and biking everyday is probably optimal, but I just can't motivate consistently for it. Meanwhile, I get more and more out of shape.
Thursday, 18.03.08
Friday, 18.03.09
Saturday, 18.03.10
---------------Week 3: Cycle II---------------
Sunday, 18.03.11
Monday, 18.03.12
Lifting: Push
SQ: 2 x 3 @ 185
BP: 2 x 5 @ 135
TKOP: 2 x 5 @ 95
OK, back on the bandwagon. I think I've decided to go back to my EOD routine, except I ran out of time and only did the Push lifts. Next lifting session, I'll try to get all six main lifts in. Felt good to lift again.
Tuesday, 18.03.13
Aerobic: 2 mi, Bike Commute.
Feeling a little sore from the lifting on Monday, feels good.
Wednesday, 18.03.14
Lifting:
SQ: 3 x 3 @ 195
BP: 3 x 5 @ 140
DL: 3 x 3 @ 225
Rw: 3 x 5 @ 135
Ran out of time for the upper body vertical push/pull (OP & PD). But I like this order.
Thursday, 18.03.15
Aerobic: 2 mi, Bike Commute.
Friday, 18.03.16
Lifting: Push
SQ: 3 x 3 @ 205
BP: 3 x 5 @ 145
TKOP: 2 x 5 @ 95
Hmnn, looks like I'm back on the Push/Pull split.
Saturday, 18.03.17
Aerobic: 4.5 mi Bike Ride, 1 mi Bike Commute.
Lifting: Pull
SLDL: 3 x 3 @ 235
Rw: 3 x 5 @ 135
PD: 3 x 5 @ 150
Did the Deadlifts stiff-legged, to save on my knees a bit.
Tried Pulldowns for the first time since I replaced the pulleys with ones with ball bearings. Feels like they decreased resistance by 30 pounds or so.
---------------Week 4: Cycle II---------------
Sunday, 18.03.18
Lifting: Push
SQ: 3 x 3 @ 215
BP: 3 x 5 @ 155
TKOP: 2 x 5 @ 105
Aerobic: 3.1 mi evening bike ride with kids to fairgrounds and back. My son couldn't believe the huge, empty parking lot we were pedaling around in would become the Midway full of rides and games once the fair came to town again in late August.
Monday, 18.03.19
Lifting: Pull
DL: 3 x 3 @ 245
Rw: 3 x 5 @ 135
PD: 3 x 5 @ 150
Got home a little before 6pm and really didn't feel like working out. So I told my wife to tell me I had to work out or else no dinner. Got it done in 15 minutes.
I must admit, I like these easier loads. We'll see what happens when I get to normal resistance. I may slow the pace of micro-increases way down. Keep things as easy as possible in order to maintain consistency even on off days, which seem to be increasing with age.
Tuesday, 18.03.20
Wednesday, 18.03.21
Thursday, 18.03.22
Friday, 18.03.23
Saturday, 18.03.24
Lifting: Push
SQ: 3 x 3 @ 225
BP: 3 x 5 @ 165
Aerobic: 3 mi bike commute
---------------Week 5: Cycle II---------------
Sunday, 18.03.25
Lifting: Pull
DL: 3 x 3 @ 265
Rw: 3 x 5 @ 145
Monday, 18.03.26
Tuesday, 18.03.27
Wednesday, 18.03.28
Thursday, 18.03.29
Friday, 18.03.30
Saturday, 18.03.31
Lifting: Push
SQ: 1/2/2/2 @ 235
First time I used the belt in a while. Felt looser than the last time, so I guess I've lost a little weight.
---------------Week 6: Cycle II---------------
Sunday, 18.04.01
Lifting: Pull
DL: 2 x 3 @ 275
Rw: 3 x 5 @ 145
PD: 3 x 5 @ 150
I skipped the last set of DLs, because last week when I did 265 I felt a little tightness in my glutes afterwards, the same spot that led to crippling pain a few years ago. I'll be sitting around 275 for a week or so now, so no hurry to get in three full sets. Next time.
Still experimenting with PD loads. 150 feels a little light, so I'll increase gradually until I find a good resistance. More and more, though, I'm viewing Rows and PDs as assistance, even though they work two of the six basic force/direction vectors--vertical and horizontal upper body pull.
Monday, 18.04.02
Lifting: Push
SQ: 3 x 3 @ 235
BP: 3 x 5 @ 165
TKOP: 2 x 5 @ 105
OK, made it up to my baseline load (235) for the squat without any niggles. Now it's time to microload yet again. The next goal is a 3RM Squat of 275, and a 3RM DL of 315. After that, I'll see if I want to stay pat, or keep pushing for new PRs. It's halfway tempting to stay pat at my current loads, as I really like it when the loads feel easy, but I guess that would get old pretty quick.
Tuesday, 18.04.03
Shoveled 8-10 inches of heavy snow from our biggish driveway and sidewalk. My lower back felt a bit fatigued, so I decided not to risk straining it with deadlifts.
Wednesday, 18.04.04
Lifting: Push
SQ: 3 x 3 @ 236
Had a beer with a friend before working out. Very demotivating. Skipped the presses.
Thursday, 18.04.05
Friday, 18.04.06
Saturday, 18.04.07
---------------Week 7: Cycle II---------------
Sunday, 18.04.08
Monday, 18.04.09
Tuesday, 18.04.10
Wednesday, 18.04.11
Thursday, 18.04.12
Friday, 18.04.13
Saturday, 18.04.14
---------------Week 8: Cycle II---------------
Sunday, 18.04.15
Lots of shoveling. 14" of snow.
Monday, 18.04.16
Tuesday, 18.04.17
Wednesday, 18.04.18
Aerobic: 4.5 mi Bike Ride.
Lifting: Push
SQ: 2 x 3 @ 135
BP: 2 x 5 @ 135
Thursday, 18.04.19
Lifting: Pull
RDL: 3 x 3 @ 225
A little priming for Cycle III.
Friday, 18.04.20
Saturday, 18.04.21
So, for Aerobic, I will continue to try to ride my bike 30 minutes a day, first thing in the morning, and perhaps try to get in a longer bike ride once a week on the weekends, or whenever the weather is most clement. I was able to get in four rides during the last week of Cycle I, so I think I'm primed and committed to waking up in the dark and cold and saddling up for 4-5 miles. It definitely makes the coffee taste that much better afterwards.
For Mobility, I will try to work that in sometime during the day, or at the end of my biking and/or lifting, using half-understood yoga routines, or somersaults or other "groundwork" as Dan John recommends. The centerpiece, as always, for me, is the hamstring stretch. When the hammies are limber, everything else seems to fall into place.
For Lifting, I'll continue to try to do my six main lifts on a Push-Pull split:
Push: Squat, Overhead Press, Bench Press
Pull: Deadlift, Row, Pulldown/Chinup
using my Iron Ratio, which is based on my Squat:
Squat = 1
Deadlift = 1.15
Bench Press = .75
Row = .6
Overhead Press = .5
Pulldown = ?
I will also continue with my microloading protocol, adding one pound to my Squat 1RM every iteration of the Push-Pull split until the rate of increase becomes too hard or too easy. So the formulas in my Exel workset are pretty simple:
Squat 1RM + 1 lb x 1 x 90% = 3 x 3 for the Squat sets x reps
Squat 1RM + 1 lb x 1.15 x 90% = 3 x 3 for the Deadlift sets x reps, or, x 95% = 4 x 2
Squat 1RM + 1 lb x .75 x 85% = 3 x 5 for the Bench Press,
Squat 1RM + 1 lb x .5 x 85% = 3 x 5 for the Overhead Press,
Squat 1RM + 1 lb x .6 x 85% = 3 x 5 for the Pendlay Row
Upper body lifts will be done 3 x 5 @ 85% 1RM, and the Squats and Deadlifts 3 x 3 @ 90% 1RM.
For Conditioning, I'll try to do 10-15 minutes of sled work on Push days, and either a rope pull or HIIT on my rower on my Pull days.
Since I effectively took the last four weeks of Cycle I off, I will spend the first few weeks of this cycle building back up to a decent base. I'll do this by starting off at 185 for the squat, and then add 10 pounds per workout until I reach 235 at the end of Week 2. After that I'll start microloading. The loads will probably feel a little too easy and light for a while, but that's ok, as it will allow me to spend more of my mental and physical resources on getting the aerobic, mobility, and conditioning components up to par with the lifting. My lifting and aerobic fitness haven't been equals since I had to give up running a few years ago. Time to fix that.
---------------Week 1: Cycle II---------------
Sunday, 18.02.25
Monday, 18.02.26
Tuesday, 18.02.27
Aerobic: 4.5 mi Bike Ride, 1 mi Commute.
I'm not sure, but after week of riding every 2-3 days, I think I noticed a slight increase in aerobic fitness--the cycling seemed a little easier.
Lifting: Push
SQ: 2 x 3 @ 185
Wednesday, 18.02.28
Lifting: Pull
DL: 3 x 3 @ 185
Rw: 3 x 5 @ 135
Thursday, 18.03.01
Lifting: Push
SQ: 3 x 3 @ 195
Friday, 18.03.02
Lifting: Pull
DL: 3 x 3 @ 225
Aerobic: 42 mins Rowing
Saturday, 18.03.03
Aerobic: 4.5 mi Bike Ride, 1 mi Commute.
Ice breaking--the wire in our drain that's supposed to keep it free of ice dams wasn't plugged in, and got frozen into the ice after the last big storm. Had a lot of fun playing with ice and water with my son.
---------------Week 2: Cycle II---------------
Sunday, 18.03.04
More ice breaking, then a one mile trip to the store with my son on our bikes.
Monday, 18.03.05
Aerobic: 4.5 mi Bike Ride, 1 mi Commute.
Tuesday, 18.03.06
Some sledding, got a slight Charlie Horse in my right leg. Oh brother.
Wednesday, 18.03.07
Aerobic: 4.5 mi Bike Ride, 1 mi Bike Commute.
OK, I think that's it for the 'Push/Pull split & aerobic every morning' program. I'm going to try my EOD approach again. It's always worked in the past. I know a little of both lifting and biking everyday is probably optimal, but I just can't motivate consistently for it. Meanwhile, I get more and more out of shape.
Thursday, 18.03.08
Friday, 18.03.09
Saturday, 18.03.10
---------------Week 3: Cycle II---------------
Sunday, 18.03.11
Monday, 18.03.12
Lifting: Push
SQ: 2 x 3 @ 185
BP: 2 x 5 @ 135
TKOP: 2 x 5 @ 95
OK, back on the bandwagon. I think I've decided to go back to my EOD routine, except I ran out of time and only did the Push lifts. Next lifting session, I'll try to get all six main lifts in. Felt good to lift again.
Tuesday, 18.03.13
Aerobic: 2 mi, Bike Commute.
Feeling a little sore from the lifting on Monday, feels good.
Wednesday, 18.03.14
Lifting:
SQ: 3 x 3 @ 195
BP: 3 x 5 @ 140
DL: 3 x 3 @ 225
Rw: 3 x 5 @ 135
Ran out of time for the upper body vertical push/pull (OP & PD). But I like this order.
Thursday, 18.03.15
Aerobic: 2 mi, Bike Commute.
Friday, 18.03.16
Lifting: Push
SQ: 3 x 3 @ 205
BP: 3 x 5 @ 145
TKOP: 2 x 5 @ 95
Hmnn, looks like I'm back on the Push/Pull split.
Saturday, 18.03.17
Aerobic: 4.5 mi Bike Ride, 1 mi Bike Commute.
Lifting: Pull
SLDL: 3 x 3 @ 235
Rw: 3 x 5 @ 135
PD: 3 x 5 @ 150
Did the Deadlifts stiff-legged, to save on my knees a bit.
Tried Pulldowns for the first time since I replaced the pulleys with ones with ball bearings. Feels like they decreased resistance by 30 pounds or so.
---------------Week 4: Cycle II---------------
Sunday, 18.03.18
Lifting: Push
SQ: 3 x 3 @ 215
BP: 3 x 5 @ 155
TKOP: 2 x 5 @ 105
Aerobic: 3.1 mi evening bike ride with kids to fairgrounds and back. My son couldn't believe the huge, empty parking lot we were pedaling around in would become the Midway full of rides and games once the fair came to town again in late August.
Monday, 18.03.19
Lifting: Pull
DL: 3 x 3 @ 245
Rw: 3 x 5 @ 135
PD: 3 x 5 @ 150
Got home a little before 6pm and really didn't feel like working out. So I told my wife to tell me I had to work out or else no dinner. Got it done in 15 minutes.
I must admit, I like these easier loads. We'll see what happens when I get to normal resistance. I may slow the pace of micro-increases way down. Keep things as easy as possible in order to maintain consistency even on off days, which seem to be increasing with age.
Tuesday, 18.03.20
Wednesday, 18.03.21
Thursday, 18.03.22
Friday, 18.03.23
Saturday, 18.03.24
Lifting: Push
SQ: 3 x 3 @ 225
BP: 3 x 5 @ 165
Aerobic: 3 mi bike commute
---------------Week 5: Cycle II---------------
Sunday, 18.03.25
Lifting: Pull
DL: 3 x 3 @ 265
Rw: 3 x 5 @ 145
Monday, 18.03.26
Tuesday, 18.03.27
Wednesday, 18.03.28
Thursday, 18.03.29
Friday, 18.03.30
Saturday, 18.03.31
Lifting: Push
SQ: 1/2/2/2 @ 235
First time I used the belt in a while. Felt looser than the last time, so I guess I've lost a little weight.
---------------Week 6: Cycle II---------------
Sunday, 18.04.01
Lifting: Pull
DL: 2 x 3 @ 275
Rw: 3 x 5 @ 145
PD: 3 x 5 @ 150
I skipped the last set of DLs, because last week when I did 265 I felt a little tightness in my glutes afterwards, the same spot that led to crippling pain a few years ago. I'll be sitting around 275 for a week or so now, so no hurry to get in three full sets. Next time.
Still experimenting with PD loads. 150 feels a little light, so I'll increase gradually until I find a good resistance. More and more, though, I'm viewing Rows and PDs as assistance, even though they work two of the six basic force/direction vectors--vertical and horizontal upper body pull.
Monday, 18.04.02
Lifting: Push
SQ: 3 x 3 @ 235
BP: 3 x 5 @ 165
TKOP: 2 x 5 @ 105
OK, made it up to my baseline load (235) for the squat without any niggles. Now it's time to microload yet again. The next goal is a 3RM Squat of 275, and a 3RM DL of 315. After that, I'll see if I want to stay pat, or keep pushing for new PRs. It's halfway tempting to stay pat at my current loads, as I really like it when the loads feel easy, but I guess that would get old pretty quick.
Tuesday, 18.04.03
Shoveled 8-10 inches of heavy snow from our biggish driveway and sidewalk. My lower back felt a bit fatigued, so I decided not to risk straining it with deadlifts.
Wednesday, 18.04.04
Lifting: Push
SQ: 3 x 3 @ 236
Had a beer with a friend before working out. Very demotivating. Skipped the presses.
Thursday, 18.04.05
Friday, 18.04.06
Saturday, 18.04.07
---------------Week 7: Cycle II---------------
Sunday, 18.04.08
Monday, 18.04.09
Tuesday, 18.04.10
Wednesday, 18.04.11
Thursday, 18.04.12
Friday, 18.04.13
Saturday, 18.04.14
---------------Week 8: Cycle II---------------
Sunday, 18.04.15
Lots of shoveling. 14" of snow.
Monday, 18.04.16
Tuesday, 18.04.17
Wednesday, 18.04.18
Aerobic: 4.5 mi Bike Ride.
Lifting: Push
SQ: 2 x 3 @ 135
BP: 2 x 5 @ 135
Thursday, 18.04.19
Lifting: Pull
RDL: 3 x 3 @ 225
A little priming for Cycle III.
Friday, 18.04.20
Saturday, 18.04.21
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