Concurrent Strength & Endurance Training 2017: Cycle I

Discussion in 'Training Information/Training Regimens' started by Bare Lee, Dec 28, 2016.

  1. Bare Lee

    Bare Lee
    Expand Collapse
    Chapter Presidents
    1. Minnesota
    2. Presidents

    Joined:
    Jul 25, 2011
    Messages:
    5,933
    Likes Received:
    6,572
    Yah, I'm about to start doing rope pulls on my push day. In general, I'm thinking the sled loads should provoke a cardiovascular response equivalent to a slow sprint. I think that will be my guide. No real reason to go heavy, since I'm already doing low-rep/high-load lifting.

    So for the time-being, that will be conditioning work I think, then cycling or rowing for aerobic. A full workout, which I hope to have in place by the end of this cycle would be: 30 minutes lifting; 10-15 minutes conditioning; and 15-20 minutes aerobic. Then one longer bike ride on weekends.

    Thanks for the encouragement, as always! Having you guys here with these log threads has definitely helped me re-motivate. No one in my immediate social circle gives a damn about weights or whatever I have to say about them, so it's great we kept the threads alive during times of sloth. I've been surprised how easy it has been to get the mojo back. I think once I had gone more than a few months without lifting, I over-estimated what a drag it would be to get back at it. Turns out it just took a few weeks to get back up to semi-satisfying resistances. Still, it was good to bottom out I think. I'll still be chasing PRs, but I think I also could be happy with 80% of where I was. That's still a good workout and probably sufficient to accrue all the benefits associating with lifting.

    Good luck on the 182.5! It would be cool to see one of us finally get to it, and you're extremely close. Just don't hurt your back trying--you don't want to pull a Lee!

    My next goal is to try to establish the first-thing-in-the-morning routine, or at least make a concerted attempt for a week or two. I got a mild head cold over the weekend, starting Friday, but I think I'll try something tomorrow if I wake up feeling a bit better. I'm still not worrying about weight loss. I think that will have to wait until Cycle II.
     
    Collapse Signature Expand Signature
  2. Bare Lee

    Bare Lee
    Expand Collapse
    Chapter Presidents
    1. Minnesota
    2. Presidents

    Joined:
    Jul 25, 2011
    Messages:
    5,933
    Likes Received:
    6,572
    Ha, I know how that feels!

    Anyway, good luck on the 182.5. I'll try to figure out a way to send a six-pack your way if you succeed. When I said I was shooting for May sometime, that of course will only happen with near-perfect consistency. More realistically, we're looking at summer some time, so you probably have plenty of time after your race if it doesn't happen this weekend. Don't hurt yourself, whatever you do!

    And good luck on the race prep!
     
    Collapse Signature Expand Signature
  3. IraR

    IraR
    Expand Collapse
    Chapter Presidents
    1. New York

    Joined:
    Oct 19, 2016
    Messages:
    64
    Likes Received:
    81
    Jan. 30 -Feb. 5 made it to three yoga classes. Then I hurt my lower back running in dress shoes, giving me some kind of spasm for a couple of days, so I took it easy.
    Feb. 6-12 only made it to two yoga classes. Also got a seasonal sore throadt. All of that healed pretty quickly, and I'm looking forward to a better week. My shoulder seems also to have benefited from more rest and more care.
    Feb. 13-19 made it to 3 yoga workouts at the gym and more stretching. That weekend I skinned the knee and the top of the foot during a long run on an urban sidewalk.
    So, Feb. 20-26 I spent more time with yoga and stretching. I got to five yoga classes. In a seated position with legs together and knees straight I managed to hold the outside edge of both my feet fairly comfortably, which hasn't happened in years.
     
    #43 IraR, Feb 13, 2017
    Last edited: Feb 27, 2017
  4. Abide

    Abide
    Expand Collapse
    Barefooters
    1. Nederland -...

    Joined:
    May 13, 2010
    Messages:
    3,243
    Likes Received:
    1,046
    Yeah I decided you are right wasn't worth hurting anything and then I ended up skipping out on lifting for a bit and now I am traveling. Still tempted when I get back in country but we shall see.

    Although you could do something like I did and make a 30kg jump one day... never thought that was realistic but it happened. I think there may be something to just grinding at lower levels for a while and never getting close to that max neural level, then just going for it.

    Haha I can wait for the six pack, your bass playing inspired me a bit and in an attempt to keep my brain working I actually picked up the home brewing hobby a few months back. I have been able to get my fix of american IPA's that way, but its always fun to try regional beers i have no access too.
     
  5. Bare Lee

    Bare Lee
    Expand Collapse
    Chapter Presidents
    1. Minnesota
    2. Presidents

    Joined:
    Jul 25, 2011
    Messages:
    5,933
    Likes Received:
    6,572
    Finally got back to a solid load today, once again surprised at how easy it's been to get back up there. But no drastic jumps in load for me. Past injuries have spooked me, so nothing but microloading for me now that I have a decent base again.

    Home brewing is something I'd like to get into at some point. Maybe I can teach my daughter to brew for me. She's started to make breakfast so the initial investment is starting to pay dividends.

    I'll have to PM you pics of my basses. It's quite a harem now. Still working on one final design, won't be ready for at least six months though. The better the luthier, the longer the wait. My 1962 Fender Jazz is just about restored enough to put on the market, to help pay for the new basses.

    Saw your comment about dumbbells. I dunno. I just like the simplicity of barbell lifts. But I know it would be good to do some dumbbell presses once in a while. Probably not until my progress slows down though. I do like the dumbbell rows, so perhaps I could do landmine twists again as my complimentary Push assistance. Either that, or dumbbell presses.

    We're having amazing weather so no excuses, time to start biking again too . . .

    BA's gone kind of quiet. Hope he's not pulling a Lee.
     
    Collapse Signature Expand Signature
  6. BroadArrow

    BroadArrow
    Expand Collapse
    Barefooters
    1. Illinois

    Joined:
    Sep 24, 2014
    Messages:
    286
    Likes Received:
    332
    nope. just slow on typing things in. also, the usual schedule change after a couple weeks. :) i'm trying to do too many things, so that means i'm officially trying to do running and lifting on alternate days due to lack of time and doubling up on sundays for an extra run. but then we got a giant silver maple cut down in our backyard. a 22" limb fell on our house this summer right onto our kiddies' room this summer. so i finally pulled the trigger on spending my life savings to get the rest of it taken down on my terms rather than having to call in the crane to pick it up out of the basement.... so that means i am spending my free time on sundays chainsawing and splitting. i'm guessing i'll get about 3 or 4 cords of wood out of it. and that isn't counting the massive 7' tall stump i had them leave with the top(s) cut off level so my kids (and me!) can have a fun place to hang out and play.

    sooo.... i'll try to type in my meager mileage and workouts. although i have also been sick a little bit, so i have skipped one or two more than is reasonable due to that.

    but, the new weights plan is a 3 session rotation now instead of a 6: pullups every time and then 1 of {squats, deadlifts, press} as the primary exercise with the extra sets and heavy sets and the other 2 just coasting for the day. i am still building up and haven't really hit the level where the real work begins except for the press, i guess.
     
  7. Sid

    Sid
    Expand Collapse
    Barefooters

    Joined:
    Jan 1, 2011
    Messages:
    2,800
    Likes Received:
    3,432
    I've been getting good results from incorporating daily undulating periodization with INOL. I think that Lee wrote about DUP a while back. Rather than using percentages, I calculate the weight using a specific INOL for each exercise.

    I've gone back to shorter daily workouts, rather than full body 3x weekly. Along with the periodization, the shorter workouts have allowed me to add in a couple of runs each week.
     

Share This Page