Concurrent Strength & Endurance Training 2018: Cycle IV

Bare Lee

Barefooters
Jul 25, 2011
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Saint Paul
More of the same. I will try to get both the morning bike ride and the afternoon lifting up and running (but still no running), If I can do that, I will try to add the conditioning component after the lifting session.

The basic program remains the same:
Aerobic,
9-mile bike ride in the morning, one mile commute home, perhaps one longer ride once a week;
Lifting,
Push/Pull split (3x3@90%1RM for lower body, 3x5@85%1RM for upper body;
Conditioning,
Sled Work on Push days, HIIT Rowing or Rope Pull on Pull days.

Then, if all goes extremely well, perhaps a few assistance lifts from time to time. On Push days, that would be Pullovers and/or Dips. On Pull Days, that would be One-hand DB Rows and/or Cable Rows.

So, the idealized weekly routine is:

M: bike ride/commute, Push, Sled
Tu: bike ride/commute, Pull, Rower or Rope Pull
W: bike ride/commute, Push, Sled
Th: bike ride/commute, Pull, Rower or Rope Pull
F: bike ride/commute, Push, Sled
Sa: bike ride/commute, Pull, Rower or Rope Pull
Su: longer bike ride.

Lifting micro-loading:

View attachment 8823

I'll prime (once again) for the first four splits, then start microloading, barring any unforeseen niggles.

---------------Week 1: Cycle IV---------------

Sunday, 18.06.17
Aerobic:
1 mi bike commute, 8.6 mi bike ride.

Monday, 18.06.18
Lifting:
Push
SQ: 3 x 3 @ 135
BP: 3 x 5 @ 135
OP: 3 x 5 @ 65

OK, lifted first Monday of the cycle, that's a good start . . .

Tuesday, 18.06.19
Aerobic:
2 mi bike commute.

Lifting:
Pull
DL: 3 x 3 @ 185
Rw: 3 x 5 @ 135
PD: 3 x 5 @ 120

Wednesday, 18.06.20
Aerobic:
2 mi bike commute.

Lifting:
Push
SQ: 3 x 3 @ 185
BP: 3 x 5 @ 145
OP: 3 x 5 @ 95

Thursday, 18.06.21
Aerobic:
2 mi bike commute.

Lifting:
Pull
DL: 3 x 3 @ 225
Rw: 3 x 5 @ 135
PD: 3 x 5 @ 140

Friday, 18.06.22
Aerobic:
2.2 mi walk through neighborhood to run errands and pick up daughter from playdate. My son led the way in his battery-powered Jeep.

Saturday, 18.06.23
Aerobic:
2 mi bike ride to drop off and pickup daughter from birthday party and subsequent playdate a block away.

1 mi walking around Hot Rod Car Show at State Fairgrounds

---------------Week 2: Cycle IV---------------

Sunday, 18.06.24
Aerobic:
a mi bike commute, 8.6 mi bike ride. Later, at Target to get birthday supplies for my daughter, I felt a sharp pain in my left knee. I used the cart as a walker and it went away in a few minutes. Seems like I've done a little too much walking or standing around on my feet the last few days.

Monday, 18.06.25
Aerobic:
2 mi bike commute.

I decided to rest my knee a day before doing squats and tall kneeling overhead presses.

Tuesday, 18.06.26
Aerobic:
8.6 mi bike ride, 1 mi bike commute.

Wednesday, 18.06.27
Lifting:
Push
SQ: 3 x 3 @ 185

Knees felt fine.

Thursday, 18.06.28
Aerobic:
1 mi bike commute, 8.6 mi bike ride, 1 mi bike commute.

Friday, 18.06.29

Saturday, 18.06.30


---------------Week 3: Cycle IV---------------

Sunday, 18.07.01

Monday, 18.07.02
Aerobic:
1 mi bike commute, 12 mi bike ride, 1 mi bike commute.

Tuesday, 18.07.03
Aerobic:
1 mi bike commute, 8.6 mi bike ride.

Lifting: Push
SQ 3x3@185

Wednesday, 18.07.04
Aerobic:
3 mi walking, 1 mi bike

My seven-year-old son wanted to participate in the neighborhood Fourth of July race. He ran two miles in 18:45 with no training, nothing. Crap, 9:22 is the pace I used run, on a good day! He was definitely sore the next few days though, and fell down a couple of times from exhaustion.

Thursday, 18.07.05

Friday, 18.07.06
Aerobic: 1
mi bike commute, 8.6 mi bike ride.

Lifting: Push
SQ 3x3@185

Saturday, 18.07.07
My Dad passed away.

---------------Week 4: Cycle IV---------------

Sunday, 18.07.08

Monday, 18.07.09
Aerobic: 1
mi bike commute, 8.6 mi bike ride.

Tuesday, 18.07.10

Wednesday, 18.07.11
Aerobic:
1 mi bike commute, 8.6 mi bike ride.

Lifting: Push
SQ 3x3@185
BP: 3x5@135

Thursday, 18.07.12
Aerobic:
1 mi bike commute, 8.6 mi bike ride.

Friday, 18.07.13
Aerobic:
1 mi bike commute, 8.6 mi bike ride.

Saturday, 18.07.14
Aerobic:
9.5 mi bike ride.

---------------Week 5: Cycle IV---------------

Sunday, 18.07.15
Aerobic:
1 mi bike commute, 8.6 mi bike ride.

Monday, 18.07.16
Lifting:
Push
SQ: 3x3@185
BP: 3x5@135

Aerobic: 1.5 mi walk with family.

Tuesday, 18.07.17
Lifting:
Push
DL: 3x3@225
Rw: 3x5@135

Wednesday, 18.07.18
Aerobic:
1 mi bike commute, 8.6 mi bike ride.

Thursday, 18.07.19
Lifting:
Full Body
SQ 3x3@185
BP: 3x5@135
DL: 3x3@225
Rw: 3x5@135

I think I'm ready to abandon the push/pull split and the idea of cycling in the morning and lifting in the afternoon. After more than two years of unsuccessfully trying to implement this program, I'll probably go back to what has always worked for me in the past, which is EOD lifting/aerobic. It's hard enough to schedule one workout per day, but working out both morning and afternoon just hasn't worked out.

Then there's also the motivational factor. I don't think I can motivate to lift and cycle each day. With an every other day alternation, it's easier to avoid burnout, keep things fresh.

Plus, I just don't like exercising first thing in the morning, and then I tend to get drowsy afterwards, in the middle of the day. Late afternoon really is the ideal time for me.

Plus-plus, if I only ride every other day, then I can go on somewhat longer rides, which opens up a few more possibilities down by the river. Just need to figure out if I'm still going to try to work in some kind of conditioning. Maybe that can be done on Sundays.

Plus finally, I may get more of a metabolic boost from longer lifting sessions, although I still tend to believe that one hour is about the most one should do anaerobic exercise at any one time.

Friday, 18.07.20
Aerobic:
11 mi bike ride.

Got caught in a downpour the last few miles, felt good.

Saturday, 18.07.21


---------------Week 6: Cycle IV---------------

Sunday, 18.07.22
Lifting:
Push
SQ 3x3@185

It was the day of my dad's funeral, so I didn't have much time, but I got my squats in.

Monday, 18.07.23
Lifting:
Full Body
BP: 3 x 5 @ 145
OP: 3 x 5 @ 95
DL: 3 x 3 @ 225
Rw: 3 x 5 @ 135
PD: 3 x 5 @ 120
SQ: 3 x 3 @ 195

First full body lifting session in a long while. Felt good.

Tuesday, 18.07.24
Aerobic:
1 mi bike commute, 9.6 mi bike ride.

Cycling is starting to get a little easier, faster. I will probably start doing slightly longer routes once I begin microloading the barbells. I try to never work on more than one thing at a time. Should get up to a 3x3@235 Squat by next week though, so that's when I'll start to get up to the 13-17 mile range on the bike rides.

EOD feels pretty good again. It's a good protocol for me.

Wednesday, 18.07.25
Lifting:
Full Body
SQ: 3 x 3 @ 205
BP: 3 x 5 @ 155

Had to run errands during my workout hour, but managed to get in the essential Squats, as well as the Bench Press. Should've pushed to get in the Deadlifts and Overhead Press too, but I was hungry. That's OK, they'll catch up. Just need a couple more sessions to get to my base Squat load of 3x3@235, then I can start microloading. Everything else will fall into place after that.

Thursday, 18.07.26
Aerobic:
1 mi bike commute, 15.15 mi bike ride.

Decided to go for a longer ride. Slept like a baby at night.

Friday, 18.07.27
Felt primed for a good lifting session, but end of summer camp activities took priority.

Saturday, 18.07.28
Lifting:
Full Body
BP: 3x5@155
SQ 3@215
DL: 3x3@235
Rw: 3x5@135

Really didn't feel like lifting, but got in the four of the six lifts. I will probably repeat the 3x3@215 squat workout on Monday before moving up to 225.

---------------Week 7: Cycle IV---------------

Sunday, 18.07.29
Aerobic:
1 mi bike commute, 8.6 mi bike ride. About 2 mi walking to store and later, around Stillwater during a family outing.

Monday, 18.07.30
Lifting:
Full Body
SQ: 3 x 3 @ 215
BP: 3 x 5 @ 160
OP: 3 x 5 @ 105
DL: 3 x 3 @ 245
Rw: 3 x 5 @ 135
PD: 3 x 5 @ 150

Felt pretty good, but maybe I should repeat this workout once more to make sure my joints are prepped for more weight. My muscles seem fine with it though.

Tuesday, 18.07.31
Aerobic:
1 mi bike commute, 8.6 mi bike ride. 1 mi walk to and from the park.

Wednesday, 18.08.01
Lifting:
Full Body
SQ: 3 @ 220

Felt a little pain in my right knee on the first Squat workset, so I shut it down. I started late anyway, and the family was needing me to hang out. Too bad, I was feeling really primed for a good session.

Aerobic: 1 mi walk to store and back with son later in the evening.

Thursday, 18.08.02
Lifting:
Full Body
SQ: 3 x 3 @ 220
BP: 3 x 5 @ 165

I think at this point I'll just try to get to 225 for the Squat and then start microloading from there. I have a strong desire for lifting to be easy these days. My motivation for progress just isn't there, but I do feel great afterwards.

Friday, 18.08.03

Saturday, 18.08.04


---------------Week 8: Cycle IV---------------

Sunday, 18.08.05

Monday, 18.08.06
Lifting:
Full Body
SQ: 3 x 3 @ 225
BP: 3 x 5 @ 135

Tuesday, 18.08.07
Aerobic:
1/1/1 mi bike commute, 8.6 mi bike ride; 3/4 mi walking with fam.

Wednesday, 18.08.08

Thursday, 18.08.09

Friday, 18.08.10

Saturday, 18.08.11
Lifting:
Full Body
BP: 3x5@145
SQ 3x3@185
OP: 3x5@95
DL: 3x3@225

Primed for the beginning of next cycle's lifting on Monday.
 
Last edited:
Getting back to recording, back is fully healed and the routine is becoming more regular. Now I need to spend some time putting together a schedule.

I dropped the higher rep squats and deadlifts, and also switched to trap bar deadlifts only. It is a much more protective position for my back.

Then heavy farmers are working well.

---------------Week 1: Cycle IV---------------
Monday, 18.06.18


Tuesday, 18.06.19

Wednesday, 18.06.20

Thursday, 18.06.21
Squats 3@60,70,80,90
Bike commute - 35k

Friday, 18.06.22
12k trail run

Saturday, 18.06.23


---------------Week 2: Cycle IV---------------

Sunday, 18.06.24

Monday, 18.06.25

Tuesday, 18.06.26

Wednesday, 18.06.27

Thursday, 18.06.28

Friday, 18.06.29

Saturday, 18.06.30


---------------Week 3: Cycle IV---------------

Sunday, 18.07.01

Monday, 18.07.02

Tuesday, 18.07.03

Wednesday, 18.07.04

Thursday, 18.07.05

Friday, 18.07.06

Saturday, 18.07.07


---------------Week 4: Cycle IV---------------

Sunday, 18.07.08

Monday, 18.07.09

Tuesday, 18.07.10

Wednesday, 18.07.11

Thursday, 18.07.12

Friday, 18.07.13

Saturday, 18.07.14


---------------Week 5: Cycle IV---------------

Sunday, 18.07.15

Monday, 18.07.16

Tuesday, 18.07.17

Wednesday, 18.07.18

Thursday, 18.07.19

Friday, 18.07.20

Saturday, 18.07.21


---------------Week 6: Cycle IV---------------

Sunday, 18.07.22

Monday, 18.07.23

Tuesday, 18.07.24

Wednesday, 18.07.25

Thursday, 18.07.26

Friday, 18.07.27

Saturday, 18.07.28


---------------Week 7: Cycle IV---------------

Sunday, 18.07.29

Monday, 18.07.30

Tuesday, 18.07.31

Wednesday, 18.08.01

Thursday, 18.08.02

Friday, 18.08.03

Saturday, 18.08.04


---------------Week 8: Cycle IV---------------

Sunday, 18.08.05

Monday, 18.08.06

Tuesday, 18.08.07

Wednesday, 18.08.08

Thursday, 18.08.09

Friday, 18.08.10

Saturday, 18.08.11
 
Last edited:
Getting back to recording, back is fully healed and the routine is becoming more regular. Now I need to spend some time putting together a schedule.

I dropped the higher rep squats and deadlifts, and also switched to trap bar deadlifts only. It is a much more protective position for my back.
Glad to have you back!

I think it was you who theorized that upper body stuff should be higher repped than the lower body stuff. So far, 3 x 3 for squats and deadlifts, and 3 x 5 for upperbody pulls and presses has been working well for me. I think my shoulders in particular like more reps at less weight, whereas my knees tend to like fewer reps.

By the end of the year, if I'm back up close to or past my 1RM PRs, I may switch again to a weekly 5-7-3 wave, but right now I'm still enjoying the Push-Pull split at 3 for lower body and 5 for upper.

Any races planned?
 
Glad to have you back!

I think it was you who theorized that upper body stuff should be higher repped than the lower body stuff. So far, 3 x 3 for squats and deadlifts, and 3 x 5 for upperbody pulls and presses has been working well for me. I think my shoulders in particular like more reps at less weight, whereas my knees tend to like fewer reps.

By the end of the year, if I'm back up close to or past my 1RM PRs, I may switch again to a weekly 5-7-3 wave, but right now I'm still enjoying the Push-Pull split at 3 for lower body and 5 for upper.

Any races planned?

Yeah same here with my shoulders, although I am actually benching and pressing more weight now with higher reps too, so the stimulus for the upper body seems to work for strength too.

Not much on the race front, I skipped a couple of events because of the back. In Sep I'll be in Wales for a 100 miler although I am considering dropping to the 50 since the training has been awful. Just a few hikes with the family over summer which is just fine with me.

Honestly just some weekly consistency would be nice right now too. I kind of like routine these days so hopefully we both can get that going this cycle.

Glad you are still on the bike, it's really been growing on me lately to so some longer rides through the area.