Concurrent Strength & Endurance Training 2016: Cycle II

Discussion in 'Training Information/Training Regimens' started by Bare Lee, Feb 25, 2016.

  1. Bare Lee

    Bare Lee
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    Thanks!

    Yah, I'll give something like that a shot, although I haven't noticed being hungry directly, but I wonder if lifting in a fasted state is holding me back. I think I need at least another week to adapt, but today I did feel a few urges to push things a bit. I might also try my afternoon pre-workout snack: a banana and a protein bar. Maybe I should chug a couple of glasses of water too, to rev up the metabolism.

    Definitely feels good to be back at it. Still getting a little drowsy mid-morning or around noon though. I hope that passes. Otherwise, it feels great to get the lifting out of the way first thing. Now I have to get serious about the cardio again.

    Too bad about the face pulls. It seems like equipment and lift selection is always going to be a matter or trail and error. I really like the six lifts though, and just doing three at a time has been great so far. There doesn't seem to be any problem with lifting everyday so far, although I haven't really pushed things yet. There seems to be enough distinction between the two pulls and two pushes, and deadlifts and squats have always seemed pretty complementary to me, so Squat/Press/Pullup one day, and Deadlift/Bench/Row the other, is going pretty well.

    Speaking of trail and error, I brought my DIY bass electronics into my luthier yesterday, and he said not everything would fit. So I'll have to return the five-knob Glockenklang and get a set of three stacked knobs (V/BL, M/M, T/B) in the John East preamp. It's fortuitous, because I like the East set-up better, and I've seen a few high-end bassmakers use it together with Delano pickups, so I should be OK with not going all German. The East preamp also comes with proprietary knobs, so that solves the knob problem. I wasn't looking forward to decided on what kind of knobs I wanted. It's nice to have that decided for me.

    Wow, I just realized I'm looking forward to tomorrow morning's workout already. I guess I really have gotten my groove back. The immediate goal remains just getting everything aligned with a 300-pound 1RM squat. Could take the rest of this cycle.

    When do we get the race report btw?
     
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    #21 Bare Lee, Mar 15, 2016
    Last edited: Mar 15, 2016
  2. Abide

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    Ha that bass talk went mostly way over my head but cool you are almost done with it. Next comes the fun part like with lifting.

    I put a link to the race report in my Sunday log I'll link it again in the morning if you can't find it. I'm looking forward to my heavy squats tomorrow. As I said in the report I am quite happy with how strong I felt doing the climbs and I think the squats were the main reason. So thanks for the encouragement to focus on them a bit more.
     
  3. Bare Lee

    Bare Lee
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    Opps, I don't know how I missed it, did you put it in later?

    Stacked knobs are just knobs that have two functions, like treble and bass, with a top, smaller diameter knob sitting on top of a wider, lower knob. It helps save space and keeps the front of the bass from looking too cluttered. So one knob is stacked V/BL (overall volume and blend of the two magnetic pickups), one M/M (midrange sweep and volume, which means you can choose the frequency at which you manipulate the midrange volume, and manipulating the midrange is pretty significant for bass tone), and then T/B, treble and bass. A preamp amplifies the signal before sending it out to the amp, but also allows one to use active electronics for the pickups, which gives you a lot more control than a passive signal. With a passive signal, you can only take away or 'cut' things like volume, treble, or bass, which can degrade the tone a bit. Active electronics produce a modern "hi fi" sound, boosting or reducing the signal without losing quality, but set flat they also allow you to get a very transparent, accurate sound with little coloration. Since I play fretless on a nice woody fingerboard (rosewood now, bocote soon), it's important to me to be able to get an almost acoustic sound when I want it.

    Anyway, I'm done with the design, which is a huge relief. Now I just have to wait for everything to arrive before I can send it to my luthier for assembly and set-up. He didn't remember me when I first went it, but he's the guy who set-up and put active electronics in my Fender fretless 30 years ago, and is one of the top luthiers in the Twin Cities by some people's reckoning. Just a great guy and a pleasure to deal with. Complete trust too that he'll do the best job possible without overcharging. He's already given me a couple hours of his time just going over design options.

    Anyway congrats on the finish! Glad to hear the squats helped. More evidence that they are the king/queen of lifts. And congrats also on finding successful run-walk and fueling protocols for ultras. Lately I've really been getting the urge for some barefoot stimulation, so once this rain clears up, I may have to try a few hills. I might convert to more of a Wendler idea of condition, and focus more on hills and prowler stuff, and just go on longer bike rides once in a while, like once a week, but try to commute more by bike.

    Right knee is feeling a little unstable, maybe time to take a day off.
     
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    #23 Bare Lee, Mar 15, 2016
    Last edited: Mar 16, 2016
  4. Abide

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    Thanks yeah I posted it later once I got done updating everything. Thanks for the short lesson on basses, back in my youth I tinkered with building/rebuilding some new and old guitars but ended up going broke buying up the tools needed to cut the wood for an acoustic guitar. This was preinternet days so I think it would be much easier to do it now then then. I have never played a bass before but the concepts are similar from what I remember. That's very cool about the fretless electric sounding acoustic. I always preferred the acoustic sound but the electric is just so much more fun to play.

    Anyway speaking of squats, just got a big kick in the teeth this afternoon trying to do them. Hopefully it's lingering fatigue from the weekend as I only made it about 7 sets in. My belt is sitting funny with the weight I'm losing and it's starting to dig into my hips again. Really wish I could pick up a nice best belts belt for them. The one I have still is as stiff as it was the day I got it. Oh and I think I prefer mornings to afternoons oddly enough. Afternoons are nice from a warmed up perspective but I felt much more distracted for some reason? Out of routine I guess.

    Yeah I have really been craving some barefoot running again too. I think I am gonna get back into it this week with the warmer weather coming. Maybe I will do a mile or two warm-up on workout days.
     
  5. BroadArrow

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    yeah, i'm getting back into it after the winter doldrums and illness recovery break and maple syrup boiling (i ended up with about 2 1/2 gallons with most of the 1/2 gallon going to the land owners as thanks for letting me tap their trees). of course, now, there is a bit more sunshine and the abnormally early spring (i'm expecting a blizzard the last week of april) which is drawing me into my fantasies of being a bona fide agricultural producer (but not quitting my day job...). i've got some cold-tolerant crops in (radishes, brussels sprouts, etc) along with a little bit of rolling of the dice stuff in case there are no significant frosts/freezes so that i can get an extra month or two out of the growing season.

    anyways, i think my knees were unhappy about not doing many squats: i think they are happier now that they are getting used again. still, i am paranoid about knee injuries due to all the horror stories i heard in high school (although, that was probably mainly soccer hobbists). thus, i am restarting below where i left off (and would cut out a few sets if i wasn't feeling it). it has felt good so far and i am now getting through my full scheme, so i expect to be back up to the frontiers of weakness pretty quickly.

    the "press" day also started back a little lower and i would drop some sets off the end. but, similarly, i am back to getting through the whole scheme and, as of today, have pushed the frontiers of weakness back to the 85lb level for my last working set (previously, it was either 83lbs for two sets or 85lbs for one; today was 85lbs for two sets plus 2 repetitions at 88lbs).

    for running, there is still the time squeeze of needing to get in bed on time (e.g., not in bed yet tonight because i'm typing this). similarly, when i do get out, it seems to be going well (just the volume is pathetic). since it has been warmer, i've been taking my kids around the block for their own "physical education". the first day it took like 5:20 for the single lap. i think today, the faster ones finished two laps in like, dunno, 6 or 7 minutes or something? so that gets me a tiny bit more plodding distance in.
     
  6. Bare Lee

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    Tru dat. Good sleep is heavenly. But for me, it's kind of the opposite: when I exercise regularly, I sleep well.
    Yah, attacking three fitness goals and maintaining family and work life is a full load. I'm kind of glad not to worry about the endurance component anymore, although with spring springing, I do miss the running terribly. Cycling just doesn't do it for me. Cycling, for me, is all about the open road and adventure, not going over the same route over and over just because it's good for me. With running, even running the same route all the time felt like a little adventure each time.
     
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  7. BroadArrow

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    so i'm shooting hoops with my son on monday and he has to say it. suddenly, his eyes get big and a wide grin spreads across his face and he asks, "can you DUNK?" um, no. i can try and you will see. yes, the ball just gets crushed into the side of the rim. same as senior year of high school. at least i haven't lost anything....

    thus, this week, i am trying to get really back to basics: my squat is pathetically weak and maybe i should take seriously those old statements that you should be able to squat 1.5 times your bodyweight before doing plyometrics. everyone always thinks that is about injury avoidance, but i am beginning to think that it is actually about pragmatism: if you can't squat 1.5 times your bodyweight, the plyo won't actually help. or maybe the heavy squatters are deficient in quick motion, so the plyo can help them. anyways, no matter how you cut it, i need to follow my own advice and actually put the hammer down on the squatting and see what happens.

    i am now into day #3 of trying to do lots of squats throughout the day. i'm not sure that i'm really getting that much more load in, yet; but, that is probably because i'm starting low-ish to get a feel for it. i have experienced no soreness or tightness at all; which is not at all what i anticipated.
     
  8. BroadArrow

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    indeed. my right knee sometimes gives me some annoyance. obviously, not enough for any medical professional to be able to provide meaningful commentary ("what? you run, squat, play middle blocker in volleyball, and you're in here complaining about your knee that is more functional than my healthy patients? what am i supposed to do?") but, i could feel an improvement from day to day (miniscule though it was) doing the relatively high volume squats this week. more specifically, when i go to walk up the stairs after getting back from a run, the left foot is ready to attack the step, but the right one hesitates in case a funny feeling develops in the knee. both the hesitation and the strange sensations have diminished and/or disappeared.

    i don't think i'm quite achieving the necessary levels of irritation or whatever, but i wonder if it is vaguely analogous to the mark rippetoe treatment for wonky elbows where he advocates something like intentionally going bananas on pullups to make them hurt for a different reason. then the repair mechanisms of the body are called in and happen to notice the original problem and fix it along with the pullup-induced thing. i think he works off of the metaphor of "pin firing" for horses where you fix their tendon problems by burning the skin over top of them.
     
  9. Bare Lee

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    Yah, I dunno, but when my right shoulder got 'injured' just from sitting with a bad posture, I was once again able to confirm that lifting weights regularly keeps everything in tune. The shoulder thing is the sort of thing that never happens when I'm doing the lifting thing regularly.
    Congrats! Always rewarding to hit a new PR. Do you feel like your squat form has been figured out now? I think I began to make quick gains up to a certain level once my form came together.
     
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    #29 Bare Lee, Mar 26, 2016
    Last edited: Mar 27, 2016
  10. Abide

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    Funny you mention this about squats, because the more consistent I become about doing them the less knee irritation I have.

    I have also been a proponent of the self destruction mechanism when I was dealing with ITBS last year and pushing the injury to the extreme did seem to cure it. And its funny you bring up the pull up thing because I have hints of elbow tendinitis right now from doing higher quantities of pull lifts, but I'm not sure about doing more to fix it? I guess this may also be where the idea of doing high rep low weight lifts to increase blood flow idea comes from too.
     
  11. Abide

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    Yeah good plan about the drinks, I have reduced consumption to a beer every other night and that has been helpful. Also as Sid brought up in discussion before, unplugging from the amount burned concept has been helpful as well. So the consistent 3,000 calories a day goal has been a little more effective than a reactive eating by hunger concept. Not having junk food around is also helpful.

    To be honest though I am noticing the lack of ability to outrun my diet anymore and now calorie restriction is the most beneficial way for me. Which kind of sucks, but the good thing is the more I skip eating things the less and less I miss them. 3 protein shakes a day also helps keep me away from snacking as much.

    The good thing is my energy levels are stabilizing which I think eating a sandwich in the morning has made a world of difference. But I also think this is leading me to be a more efficient energy burner so ultimately I figure I will have to cut even more calories to keep progress going.

    Anyway 225 is a good goal, I think you will be amazed how much better you feel and your knees will feel. By the way I got my resting heart rate down to the 42 level now. It really seems to be correlated with weight loss, I also suspect blood pressure should be the same.
     
  12. Bare Lee

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    Wow 42 is a great resting heart rate!

    I haven't lifted or exercised at all for more than a week. Part of it is due to poor sleeping, due to a painful molar. It has been bothering me off and on for several months now. I saw the dentist at the beginning of February, but it wasn't hurting much at that point, so I didn't remark on it. Finally, I went back on Tuesday. Monday night I could barely chew my dinner, the pain radiated throughout my jaw. The rather attractive dentist told me my molar was cracked down to the root, and that the root was infected. Worse, the only cure was to pull it, because once a crack goes down to the root, the tooth's days are numbered.

    So that's what happened yesterday, got my tooth pulled. The actual tooth-pulling was quick and painless, because of the rot. What hurt was the dentist scraping out all the infected tissue. That scene from Marathon Man was playing in my head.

    So not only are my knees rotting, but my teeth are starting to go too. Actually, I think the crack might go all the way back to the time I ran into a bus on my bike in Ethiopia, some 25 years ago. Part of the tooth next to it cracked at that time and eventually fell off. That tooth now has a crown. The problem with modern health care is that you have this constant revolving door of doctors, and no one knows anything about your history. We had a good dentist for a while, but he left our neighborhood clinic and we didn't feel like driving out to the suburbs to see him. I think I'll try to make the pretty dentist I saw on Tuesday our family dentist, but I don't know if my wife will like that.

    Anyway, with the lack of exercise and tooth ache, I've been eating less and skipping lunch a lot. I'm starting to see some weight loss in my face. So, given the fact that my lifting has been in the gutter for many months now, and will take a long time to recover, I may focus on weight loss for a cycle or two and not worry too much about strength gains. It would be nice to feel a bit more agile again, perhaps even a bit more elegant, and less burly. So what I might try is riding my bike every morning on my 10-mile route, then stopping off at my gym to do whatever lifting strikes my fancy on a given day. Definitely will get the squats in, everything else I might wait to mix in as I adapt to the everyday cycling.

    I'm starting to get to that out-of-shape point where my body is feeling sluggish and isn't missing the exercise anymore. A very dangerous threshold to cross, I know from past experience.

    I did run a block with my kids the other day though, and it felt great. So once again I'm thinking my knees might be able to handle shorter intervals or hills, just not the longer, repetitive pounding.
     
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    #32 Bare Lee, Apr 8, 2016
    Last edited: Apr 8, 2016
  13. Abide

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    Thanks! Sorry to hear about the tooth issues. It's funny how profound of an affect on life these little nagging things have. I'm having some dental work done as well, after never having to deal with it before now, I have to say it sucks ass.

    Sounds like a good plan about the weight loss, then we'll have that in common for the next cycle or so. I'm hitting a rough spot right now and am trying to keep things on track. Need to get more disciplined with the snacking.

    My ITBS has been flaring up occasionally lately especially when I wear a heavier pack. Who knows maybe when i get to 185 it will go away. It hasn't influenced my running much but I am very weary of it.
     
  14. Abide

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    Shoot got a new piece of gear yesterday I purchased on a whim. A 30kg weight vest. I was thinking about doing step ups, walks and maybe some hill climbs to prepare for my anticipated pennine way traverse. But I went through some preliminary calcs and hopefully I will only be hauling about 15lbs with me. I guess training with 4 times the weight might be beneficial.
     
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  15. Abide

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    Lee! We need a new thread!
     
  16. Bare Lee

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    #36 Bare Lee, Apr 21, 2016
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