Metabolic Triad Training, 2022: Cycle III

Bare Lee

Barefooters
Jul 25, 2011
6,103
6,617
113
Saint Paul
Assessment of last cycle. Well, I guess realizing that the statin I had begun taking in January was causing muscle weakness and lethargy was an accomplishment, but otherwise, not much to report.

Goals for this cycle. I may try going on my walk first thing in the morning, now that temps are moderate. Then maybe follow that with some stretching. Then lifting and conditioning just before lunch or dinner. We'll see. The primary goal is once again consistency, the secondary goal is getting up to the loads in the first training block. I'll try to keep to the Lower-/Upper-body Split for the entire cycle.

5 Ramps to Target.21.09.jpg

Nice to be more barefoot outside these days in any case.


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

Sunday, 22.04.24

Monday, 22.04.25

Tuesday, 22.04.26
AFTERNOON
Resistance
RDL: 3 x 3 @ 135
SQ: 3 @ 95/115/135

Intermittence
Concept II Rower: 5 x [30 sec @ L-Int; 30 sec @ M-Int] = 5 minutes

Persistence
Yard work.

EVENING
1.25 walk with daughter and dog. 40F. 65ft.

Wednesday, 22.04.27

Thursday, 22.04.28

Friday, 22.04.29

Saturday, 22.04.30


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

Sunday, 22.05.01
AFTERNOON
Persistence
1.85 mi walk in Battle Creek Regional Park following the creek down a series of cascades in light drizzle while the dog ran around sniffing everything. 140ft.

Monday, 22.05.02

Tuesday, 22.05.03
EVENING
Persistence
1.4 walk with daughter and dog. 80ft.

Wednesday, 22.05.04

Thursday, 22.05.05
MORNING
Persistence
1.75 mi around Como Lake with dog. 80ft. Beautiful spring day.

Friday, 22.05.06
EVENING
Persistence
.5 mi walk with dog and daughter. Turned back when daughter didn't feel well.

Saturday, 22.05.07



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

Sunday, 22.05.08

Monday, 22.05.09

Tuesday, 22.05.10

Wednesday, 22.05.11
NOON
Resistance: LB
SQ: 3 x 3 @ 95

Felt good.

Thursday, 22.05.12

Friday, 22.05.13

Saturday, 22.05.14



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

Sunday, 22.05.15
AFTERNOON
Persistence
2.1 mi walk in Battle Creek Regional Park following the creek down a series of cascades with the dog. 140ft.

Monday, 22.05.16

Tuesday, 22.05.17

Wednesday, 22.05.18
AFTERNOON
Persistence
1.3 mi walk to store with dog and son.

Thursday, 22.05.19

Friday, 22.05.20

Saturday, 22.05.21



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

Sunday, 22.05.22
AFTERNOON
Persistence
2.25 mi walk in Battle Creek Regional Park with dog following the middle part of the creek--less gradient, less scenic. 70ft.

Monday, 22.05.23

Tuesday, 22.05.24
LATE MORNING
Resistance: LB
SQ: 3 x 3 @ 95
RDL: 3 x 3 @ 135

Man, I've got a lot of work to do.

LATE AFTERNOON
Persistence
1 mi to shop with dog and back.

Wednesday, 22.05.25

Thursday, 22.05.26
NOON
Persistence
1.95 mi "Four Hills" walk with dog. 180ft.

Friday, 22.05.27

Saturday, 22.05.28
AFTERNOON
Persistence
2.1 mi "Five Hills" walk with dog. 205ft.


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

Sunday, 22.05.29
AFTERNOON
Persistence
2.1 mi "Five Hills" walk with dog. 205ft.

Monday, 22.05.30

Tuesday, 22.05.31
MORNING
Persistence
2.05 mi "Five Hills" walk with dog. 195ft.

Wednesday, 22.06.01
MORNING
Persistence
2.5 mi "Woods, Fields & Campus" walk with dog. 85ft.

Nice to feel so many different textures again.

Thursday, 22.06.02
NOON
Resistance: LB
SQ: 3 x 3 @ 95
RDL: 3 x 3 @ 135

Persistence
3 mi "Eight Hills" walk with dog. 285ft.

Friday, 22.06.03

Saturday, 22.06.04
LATE MORNING
Persistence
1.95 mi "Four Hills" walk with dog. 180ft.


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

Sunday, 22.06.05
AFTERNOON
Persistence
2.1 mi walk in Battle Creek Regional Park following the creek down a series of cascades with the dog. 140ft.

Monday, 22.06.06
MORNING
Persistence
2.15 mi "Five Hills" walk with dog. 200ft.

Finally got in my walk first thing. Beautiful morning after a night's light rain. Lots of songbirds.

Tuesday, 22.06.07
MORNING
Persistence
2.15 mi "Five Hills" walk with dog. 200ft.

Wednesday, 22.06.08
MORNING
Persistence
2.15 mi "Five Hills" walk with dog. 200ft.

NOON
Resistance: UB
PD: 3 x 3 @ 100
OP: 3 x 3 @ 46/65/65/65

Thursday, 22.06.09
LATE MORNING
Persistence
2 mi walk with a friend and dog from Minnehaha Falls down to the Mississippi and back. 200ft.

Friday, 22.06.10
EVENING
Persistence
1.5 mi walk with dog to and from end-of-the-year school picnic/hangout.

Saturday, 22.06.11



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

Sunday, 22.06.12
AFTERNOON
Persistence
2.1 mi walk in Battle Creek Regional Park following the creek down a series of cascades with the dog. 140ft

Monday, 22.06.13 to Friday, 22.06.17
Up on the North Shore of Lake Superior. Walked at least 1-2 miles every day. Would've been nice to do more hiking . . .

Saturday, 22.06.18
 
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Assessment of last cycle.

Goals for this cycle. This cycle is a long run ramp up cycle, I am thinking about 30 minute a week, so next weekend 3 hours, then 3:30 etc... I will also try to run 8 hours a week for the first 6 weeks. The first race of the season is in week 7 and is a 38 miler.

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

Sunday, 22.04.24
Trail run - 2:28

Monday, 22.04.25
WU FSquats/PU
Plank - 3@40sec
LM Twists - 3x10@25
FSquats - 5@135,155, 3@175,185,195
Pull downs - 10@130, 8@145, 6@160, 10@130
Press - 9@95, 5@115, 115, 115
SLDL - 3x8@135
Calf drops - 3x10@190
Face pulls - 3x10@60

Tuesday, 22.04.26
WU Squats/PU
GHD - 3x10
PSquats - 5@135,155
DL - 5@135,225, 1@245, 265, 275, 295, 315, 325, 335, 345Fail
Low pulls - 3x10@130

Wednesday, 22.04.27

Thursday, 22.04.28

Friday, 22.04.29
WU - Squats/Press/SLDL/PU
Planks - 3@40sec
Squats - 5@135, 185 3@205,215,225
Pull ups - 6,5,5,5
Bench - 3x5@185
Calf raises - 2x10@225

Saturday, 22.04.30


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

Sunday, 22.05.01
WU - Squats/PU
LM Twist - 3x10@25
PSquats - 3x5@135
Low pulls - 3x10@130
Press - 3x8@95
Lunges - 3x5@95

Monday, 22.05.02
WU - FSquats/PU
Planks - 3@40sec
FSquats - 5@135, 3@155, 175, 185, 195, 205
Pull downs - 10@130, 8@145, 6@160, 5@175

Tuesday, 22.05.03

Wednesday, 22.05.04
WU - Squats/Press/PU
GHD - 3x10
PSquats - 5@135, 155, 175
Press - 5@115, 115, 125
DL - 10@135, 5@225, 1@275, 295, 315, 325, 335

Run - 0:42

Thursday, 22.05.05

Friday, 22.05.06

Saturday, 22.05.07
WU - Squats/PU
LM Twist - 3x10@25
Squats - 5@135, 3@185, 195, 205, 215, 225
Pull downs - 3x10@130
Bench - 10@135, 5@185, 7@185, 8@185


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

Sunday, 22.05.08

Monday, 22.05.09
WU - FSquats/PU
Planks - 3@40sec
Pull downs - 3x10@130
FSquats - 5@135, 3@155, 175, 185, 195, 1@205
Pull ups - 4x5
Pull downs - 8@145, 6@160, 5@175
Press - 8@95,5@115, 115, 5@95
Bent rows - 3x8@115

Tuesday, 22.05.10

Wednesday, 22.05.11
WU - Squats/PU
Planks - 3@40sec
Pull downs - 3x10@130
Pause Squats - 5@135, 155, 185, 3@205
DL - 5@135, 225, 1@275,295, 315, 335
Pull downs - 8@145, 6@160, 5@175
Press - 5@115,125 4@135, 4@135, 2@140, 1@145
GHD - 3x8@25

Thursday, 22.05.12

Friday, 22.05.13

Saturday, 22.05.14



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

Sunday, 22.05.15

Monday, 22.05.16
WU - Squats/PU
Planks - 3@40sec
Squats - 5@135, 3@185, 205, 225, 225, 225
Bent Rows - 3x8@115

Tuesday, 22.05.17
Walk - 0:32

Wednesday, 22.05.18

Thursday, 22.05.19
Run - 0:32

Friday, 22.05.20
Run - 0:39

Saturday, 22.05.21



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

Sunday, 22.05.22
Run - 0:32

WU - Squats/PU
Planks - 3@40sec
FSquats - 3x5@135
Press - 3x8@95
Pull downs - 3x10@130
Low pulls - 3x8@130
Press - 3x8@95
Calf raises - 3x15@190

Monday, 22.05.23

Tuesday, 22.05.24
Run - 0:22

Wednesday, 22.05.25
Walk - 0:58
Walk - 0:46

Thursday, 22.05.26
Walk 0:58

Friday, 22.05.27
Run - 0:46
Run - 1:24

Saturday, 22.05.28



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

Sunday, 22.05.29
Run - 0:50

Monday, 22.05.30

Tuesday, 22.05.31
Walk - 0:58

Wednesday, 22.06.01
WU - Squats/PU
LM Twist - 3x10@25
Pull downs - 3x10@130
FSquats - 5@135, 3@155, 175, 175, 175
Low pulls - 3x10@145
SLDL - 3x8@135
Pull downs - 3x10@130
Press - 8@95, 6@105, 5@115,115


Thursday, 22.06.02
Run - 0:52

Friday, 22.06.03
Run - 0:53
Walk - 1:01

Saturday, 22.06.04
Trail run - 1:12

WU - F Squats/PU
Planks - 3@40sec
FSquats - 3x5@135
Press - 3x8@95
Pull downs - 3x10@130
Low pulls - 3x8@130
Bench - 3x5@185


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

Sunday, 22.06.05
Trail run - 2:40

Monday, 22.06.06
WU - Squats/PU
LM Twist - 3x10@25
Pull downs - 3x10@130
Squats - 3x5@135
Low pulls - 3x10@145
Press - 3x8@95
GHD - 3x10

Tuesday, 22.06.07

Wednesday, 22.06.08
Run - 0:55

Thursday, 22.06.09
Walk - 1:06

Friday, 22.06.10
Walk - 0:46

Saturday, 22.06.11
Trail run/walk - 38 miles, 11:05


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

Sunday, 22.06.12

Monday, 22.06.13
Walk - 0:46

WU - F Squats/PU
Planks - 3@40sec
FSquats - 5@135, 5@155, 5@155
Bent rows - 3x10@115
Bench - 5@135, 185, 4@205

Tuesday, 22.06.14
Walk - 0:45

Looking back on the cycle and there was some serious lacking in long runs and running consistency. I think overall with family obligations getting out for 8-9 hours a week is not practical at this point. I also dropped the heavy weights the last few weeks, which I think was not a positive benefit.

Moving forward I am going to try to focus on consistency in both lifting and running and not give priority to one or the other.

Wednesday, 22.06.15

Thursday, 22.06.16

Friday, 22.06.17

Saturday, 22.06.18
 
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