Concurrent Strength & Endurance Training 2019: Cycle III

Bare Lee

Barefooters
Jul 25, 2011
6,103
6,617
113
Saint Paul
Assessment of last cycle. I let recovery from my cracked rib, then a flu bug, hold back my training more than they should have. I also vacillated once again about the Push/Pull split. I think I've come to the conclusion that I'm really only up for motivating for one fitness activity per day. Trying to strength train and also get in an aerobic or conditioning component in the morning or after the afternoon strength training session just isn't going to work for me.

So, the Plan for this cycle, is to try to get back to a simple EOD routine alternating between lifting on one day, and cycling or doing conditioning work on the other. That alternation always worked for me back in my running days.

The lifting will be simply progressively loading the six main bilateral, compound-joint lifts: the five barbell lifts (Squat, Bench Press, Overhead Press, Deadlift, Row) plus Pulldown/Chinups.

Maybe once in a while I'll try to get in some assistance, or row variations, but the main thing will be to start light and keep things easy until doing six different lifts in the same session no longer feels hard. I've done it in the past, so I know it's just a matter of being patient until the old rhythm kicks in.

The aerobic/conditioning will mostly be riding my bike when it's nice out, and when it's not, trying to do conditioning or indoor aerobic work on the Airdyne and Concept II Rower, or some sled work. I really hate indoor aerobic work, so I'll try to cycle as much as possible.

---------------Week 1: Cycle III---------------

Sunday, 19.04.21

Monday, 19.04.22
Lifting

SQ: 3 x 3 @ 185
OP: 3 x 5 @ 95

Tuesday, 19.04.23
Aerobic

1 mi bike commute, 9 mi bike ride

Wednesday, 19.04.24

Thursday, 19.04.25
Lifting

SQ: 3 x 3 @ 195
OP: 3 x 5 @ 95
DL: 3 x 3 @ 225

Aerobic
4 mi bike ride with kids

Friday, 19.04.26
Aerobic

2 mi bike commute, 9 mi bike ride

Saturday, 19.04.27
Lifting

SQ: 3 @ 185/205/205

---------------Week 2: Cycle III---------------

Sunday, 19.04.28
Leveling the yard and putting in an 18' diameter Intex pool. I was surprisingly sore the next day.

Monday, 19.04.29
Lifting

SQ: 3 x 3 @ 215
OP: 3 x 5 @ 95
SDL: 3 x 3 @ 225
RW: 3 x 5 @ 135

Was going to do all six lifts finally, but got interrupted by a 20-minute phone call. For some reason, did Straight-leg Deadlifts instead of normal ones. I guess I needed the hammie/back stretch after the prior day's yardwork and pool set up. Those Intex pools are a bitch to make smooth on the bottom.

Tuesday, 19.04.30
Aerobic

40 mins, Rower

Wednesday, 19.05.01
Lifting

SQ: 3 x 3 @ 185
OP: 3 x 5 @ 95
BP: 3 x 5 @ 135
SDL: 2 x 3 @ 225
DL: 3 @ 225
RW: 3 x 5 @ 135
PD: 5 @ 120/140/140

I decided to keep things light and focus on getting through all six lifts relatively quickly. I'll probably add 10 pounds to the Squat next time, or try to get up to 225 as a base. Then, once a more efficient rhythm has been established, I'll start adding more resistance, after my mental resistance to doing six lifts in a session has passed.

Thursday, 19.05.02
Aerobic

2 mi bike commute.

Forgot about my son's doctor appointment, otherwise I would've gone on a bike ride earlier. Oh well.

Friday, 19.05.03
Lifting

SQ: 3 x 3 @ 205
OP: 3 x 5 @ 95

Saturday, 19.05.04
Craiglist afternoon getting free shed and nearly free glass patio table c/ six chairs. Always interesting to tour the outer suburbs.

---------------Week 3: Cycle III---------------

Sunday, 19.05.05
Yard- and patio-work and finished setting up pool.

Monday, 19.05.06
Lifting

SQ: 3 @ 185

I felt a little something on the inside of my right knee on the 2nd and 3rd reps of my last warmup set, so I shut it down. I was also running late, so I didn't try to do any of the other lifts. I've got to learn to start a bit earlier, to allow for stuff coming up.

Tuesday, 19.05.07
Lifting

SQ: 3 x 3 @ 210
OP: 3 x 5 @ 100
BP: 3 x 5 @ 150

Right knee felt fine. Still started late, but could've squeezed in the other lifts. Left them for the next day, since it will be raining anyway.

Wednesday, 19.05.08
Lifting

DL: 3 x 3 @ 225
RW: 3 x 5 @ 135
PD: 3 x 5 @ 150

Thursday, 19.05.09
Aerobic

2 mi bike commute, 9 mi bike ride.

Friday, 19.05.10
Lifting

SQ: 3 x 3 @ 220
BP: 3 x 5 @ 155

Saturday, 19.05.11
Clearing and leveling a spot for a 15' trampoline in the back yard.

---------------Week 4: Cycle III---------------

Sunday, 19.05.12
Put up the trampoline.

Monday, 19.05.13
Lifting

SQ: 3 x 3 @ 225
OP: 3 x 5 @ 105
DL: 3 x 3 @ 260
PD: 3 x 5 @ 160

OK, got my Squat 1RM at 250, 3RM at 225--a good base. I may start microloading or I may wait until the 3RM is more like 235 or 240, we'll see.

Tuesday, 19.05.14

Wednesday, 19.05.15
Lifting

SQ: 3 x 3 @ 225
OP: 3 x 5 @ 105

Thursday, 19.05.16

Friday, 19.05.17
Lifting

SQ: 3 x 3 @ 225

Saturday, 19.05.18


---------------Week 5: Cycle III---------------

Sunday, 19.05.19

Monday, 19.05.20
Aerobic

1.25 mi bike commute, 5 mi bike ride.

Tuesday, 19.05.21
Aerobic

1.25 mi bike commute, 5 mi bike ride.

Wednesday, 19.05.22

Thursday, 19.05.23
Lifting

SQ: 3 @ 185/195/205

Friday, 19.05.24

Saturday, 19.05.25


---------------Week 6: Cycle III---------------

Sunday, 19.05.26

Monday, 19.05.27
Lifting

SQ: 3 @ 185/195/205
OP: 3 x 5 @ 95
BP: 3 x 5 @ 135

Tuesday, 19.05.28

Wednesday, 19.05.29

Thursday, 19.05.30

Friday, 19.05.31

Saturday, 19.06.01


---------------Week 7: Cycle III---------------

Sunday, 19.06.02
Been doing massive yard clean-up and sprucing. Good cardio . . .

Monday, 19.06.03

Tuesday, 19.06.04

Wednesday, 19.06.05

Thursday, 19.06.06

Friday, 19.06.07

Saturday, 19.06.08


---------------Week 8: Cycle III---------------

Sunday, 19.06.09

Monday, 19.06.10

Tuesday, 19.06.11

Wednesday, 19.06.12

Thursday, 19.06.13

Friday, 19.06.14

Saturday, 19.06.15
 
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