I will continue with the Push/Pull split, and try to work in the aerobic and conditioning components as quickly as possible. I have to shift from specific goals to one of overall fitness, first, I'm thinking.
Idealized Routine:
AM
bike ride/commute
PM: Push
Lift: Squat, Bench Press, Overhead Press.
Assistance: Dips, Pullovers
HIIT: 6 x 20s/2m phases (20 seconds all-out, 2 minutes recovery) on Air Dyne
Sled: Push
PM: Pull
Lift: Deadlift, Pendlay Row, Pulldown/Chinup.
Assistance: One-hand Dumbbell Row, Back Extensions
HIIT: 6 x 20s/2m phases (20 seconds all-out, 2 minutes recovery) on Rower
Sled: Pull
I got the HIIT 20s/2m phasing idea from this article: https://www.t-nation.com/training/tip-everyone-should-do-this-type-of-hiit. Not sure if the this is the right ratio for me. I might try something more like 30s/90s.
---------------Week 1: Cycle VII---------------
Began to prime last week of Cycle VII, ending with a squat 3RM of 205. So I'll start this cycle with 215, then begin microloading when I hit 225, or a 1RM of 250.
Sunday, 18.12.02
Lifting: Pull
DL: 3 x 3 @ 235
Rw: 3 x 5 @ 135
PD: 3 x 5 @ 145
Finished up the split begun on Saturday, the last day of Cycle VI.
Monday, 18.12.03
Lifting: Push
BP: 5 @ 155
SQ: 3 @ 215
Got a late start and was already hungry but I got in one set each of the last Bench Press and Squat priming loads before I get to my base of 1RM Squat = 250 (3RM = 225) on Wednesday.
Tuesday, 18.12.04
Wednesday, 18.12.05
Lifting: Push
SQ: 3 x 3 @ 225
BP: 3 x 5 @ 160
OP: 2 x 5 @ 105
Ah, feels good to have reached my base loads. Now it gets easier with microloading.
Thursday, 18.12.06
Lifting: Pull
DL: 3 x 3 @ 255
Rw: 3 x 5 @ 140
PD: 2 x 5 @ 160
Friday, 18.12.07
Lifting: Push
SQ: 3 x 3 @ 226
OP: 3 x 5 @ 106
Saturday, 18.12.08
---------------Week 2: Cycle VII---------------
Sunday, 18.12.09
Lifting: Pull
DL: 3 x 3 @ 260
Monday, 18.12.10
My son had strep throat, so had to take him to urgent care during my workout time. By the time we got home, I was feeling a bit hypoglycemic, so gave up on the workout and ate dinner. Then watched the Vikings' offense stink it up.
Tuesday, 18.12.11
Wednesday, 18.12.12
Lifting: Push
BP: 3 x 5 @ 161
SQ: 3 @ 95
Thursday, 18.12.13
Lifting: Push
SQ: 3 x 3 @ 230
Friday, 18.12.14
Lifting: Pull
DL: 3 x 3 @ 275
Rw: 3 x 5 @ 145
PD: 2 x 5 @ 160
Saturday, 18.12.15
---------------Week 3: Cycle VII---------------
Sunday, 18.12.16
Lifting: Push
BP: 3 x 5 @ 165
Monday, 18.12.17
Tuesday, 18.12.18
Lifting: Push
SQ: 2 @ 185
Something felt off in my right knee.
Wednesday, 18.12.19
Lifting: Pull
DL: 3 x 3 @ 275
Rw: 3 x 5 @ 145
PD: 2 x 5 @ 160
I finally figured out, that after a few days have passed without working out, it's better to get back at it with the Pull split rather than the Push split. I've prioritized Squats overall, for still good reasons, but after time off, Squats are possibly the hardest to motivate for, because they're harder and require the most technique. Deadlifts are dead easy, and something I know I can always do, no matter how tired or unmotivated.
Thursday, 18.12.20
Lifting: Push
SQ: 2/3/2 @ 235
OP: 3/5/5 @ 95
I placed a flat piece of board under my feet, on top of the spongy padding, and that seemed to help. I felt more stable, and the extra half inch of height made clearing the j-hooks a bit easier.
Friday, 18.12.21
Lifting: Pull
DL: 3 x 3 @ 275
Rw: 3 x 5 @ 155
PD: 2 x 5 @ 160
Saturday, 18.12.22
Lifting: Push
BP: 3 x 5 @ 165
SQ: 3 x 2 @ 236
My stomach felt a little goofy, so I cut the Squats short.
---------------Week 4: Cycle VII---------------
Sunday, 18.12.23
Lifting: Pull
DL: 3 x 3 @ 275
Rw: 3 x 5 @ 155
PD: 2 x 5 @ 165
Monday, 18.12.24
Tuesday, 18.12.25
Lifting: Push
SQ: 2/2/3 @ 237
OP: 2/4/4 @ 110
Felt a little pressure on my right knee on the first squat set, thought about shutting it down, but was able to complete the sets.
Wednesday, 18.12.26
My right hip/lower back area felt a little stiff, so I decided to skip the deadlifts.
Thursday, 18.12.27
Aerobic: 6 min Airdyne, low intensity.
Lifting: Push
SQ: 1/3 @ 238
OP: 1/2/5 @ 112
Started late, and was a little concerned about the stiffness in my lower back/right hip, so I quit after one full set of squats.
Friday, 18.12.28
Lifting: Pull
DL: 3 x 3 @ 276
Rw: 3 x 5 @ 156
PD: 2 x 5 @ 170
Saturday, 18.12.29
Idealized Routine:
AM
bike ride/commute
PM: Push
Lift: Squat, Bench Press, Overhead Press.
Assistance: Dips, Pullovers
HIIT: 6 x 20s/2m phases (20 seconds all-out, 2 minutes recovery) on Air Dyne
Sled: Push
PM: Pull
Lift: Deadlift, Pendlay Row, Pulldown/Chinup.
Assistance: One-hand Dumbbell Row, Back Extensions
HIIT: 6 x 20s/2m phases (20 seconds all-out, 2 minutes recovery) on Rower
Sled: Pull
I got the HIIT 20s/2m phasing idea from this article: https://www.t-nation.com/training/tip-everyone-should-do-this-type-of-hiit. Not sure if the this is the right ratio for me. I might try something more like 30s/90s.
---------------Week 1: Cycle VII---------------
Began to prime last week of Cycle VII, ending with a squat 3RM of 205. So I'll start this cycle with 215, then begin microloading when I hit 225, or a 1RM of 250.
Sunday, 18.12.02
Lifting: Pull
DL: 3 x 3 @ 235
Rw: 3 x 5 @ 135
PD: 3 x 5 @ 145
Finished up the split begun on Saturday, the last day of Cycle VI.
Monday, 18.12.03
Lifting: Push
BP: 5 @ 155
SQ: 3 @ 215
Got a late start and was already hungry but I got in one set each of the last Bench Press and Squat priming loads before I get to my base of 1RM Squat = 250 (3RM = 225) on Wednesday.
Tuesday, 18.12.04
Wednesday, 18.12.05
Lifting: Push
SQ: 3 x 3 @ 225
BP: 3 x 5 @ 160
OP: 2 x 5 @ 105
Ah, feels good to have reached my base loads. Now it gets easier with microloading.
Thursday, 18.12.06
Lifting: Pull
DL: 3 x 3 @ 255
Rw: 3 x 5 @ 140
PD: 2 x 5 @ 160
Friday, 18.12.07
Lifting: Push
SQ: 3 x 3 @ 226
OP: 3 x 5 @ 106
Saturday, 18.12.08
---------------Week 2: Cycle VII---------------
Sunday, 18.12.09
Lifting: Pull
DL: 3 x 3 @ 260
Monday, 18.12.10
My son had strep throat, so had to take him to urgent care during my workout time. By the time we got home, I was feeling a bit hypoglycemic, so gave up on the workout and ate dinner. Then watched the Vikings' offense stink it up.
Tuesday, 18.12.11
Wednesday, 18.12.12
Lifting: Push
BP: 3 x 5 @ 161
SQ: 3 @ 95
Thursday, 18.12.13
Lifting: Push
SQ: 3 x 3 @ 230
Friday, 18.12.14
Lifting: Pull
DL: 3 x 3 @ 275
Rw: 3 x 5 @ 145
PD: 2 x 5 @ 160
Saturday, 18.12.15
---------------Week 3: Cycle VII---------------
Sunday, 18.12.16
Lifting: Push
BP: 3 x 5 @ 165
Monday, 18.12.17
Tuesday, 18.12.18
Lifting: Push
SQ: 2 @ 185
Something felt off in my right knee.
Wednesday, 18.12.19
Lifting: Pull
DL: 3 x 3 @ 275
Rw: 3 x 5 @ 145
PD: 2 x 5 @ 160
I finally figured out, that after a few days have passed without working out, it's better to get back at it with the Pull split rather than the Push split. I've prioritized Squats overall, for still good reasons, but after time off, Squats are possibly the hardest to motivate for, because they're harder and require the most technique. Deadlifts are dead easy, and something I know I can always do, no matter how tired or unmotivated.
Thursday, 18.12.20
Lifting: Push
SQ: 2/3/2 @ 235
OP: 3/5/5 @ 95
I placed a flat piece of board under my feet, on top of the spongy padding, and that seemed to help. I felt more stable, and the extra half inch of height made clearing the j-hooks a bit easier.
Friday, 18.12.21
Lifting: Pull
DL: 3 x 3 @ 275
Rw: 3 x 5 @ 155
PD: 2 x 5 @ 160
Saturday, 18.12.22
Lifting: Push
BP: 3 x 5 @ 165
SQ: 3 x 2 @ 236
My stomach felt a little goofy, so I cut the Squats short.
---------------Week 4: Cycle VII---------------
Sunday, 18.12.23
Lifting: Pull
DL: 3 x 3 @ 275
Rw: 3 x 5 @ 155
PD: 2 x 5 @ 165
Monday, 18.12.24
Tuesday, 18.12.25
Lifting: Push
SQ: 2/2/3 @ 237
OP: 2/4/4 @ 110
Felt a little pressure on my right knee on the first squat set, thought about shutting it down, but was able to complete the sets.
Wednesday, 18.12.26
My right hip/lower back area felt a little stiff, so I decided to skip the deadlifts.
Thursday, 18.12.27
Aerobic: 6 min Airdyne, low intensity.
Lifting: Push
SQ: 1/3 @ 238
OP: 1/2/5 @ 112
Started late, and was a little concerned about the stiffness in my lower back/right hip, so I quit after one full set of squats.
Friday, 18.12.28
Lifting: Pull
DL: 3 x 3 @ 276
Rw: 3 x 5 @ 156
PD: 2 x 5 @ 170
Saturday, 18.12.29
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