Concurrent Strength & Endurance Training 2017: Cycle II

Discussion in 'Training Information/Training Regimens' started by Bare Lee, Feb 23, 2017.

  1. Bare Lee

    Bare Lee
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    Results from Cycle I: More or less re-established a lifting routine, which seems to serve as the foundation for exercise now in my post-running reality. Before, I always gave equal weight, so to speak, to weights and running, and they seemed to motivate one another. I'm learning how to make lifting the main motivator, and what seems to work is a simplified but daily routine of three lifts done in about 20-30 minutes, organized in alternating push and pull days. So I've given up on my traditional EOD split between lifting and running/cycling (which was the original inspiration for participating in these threads with Abide, and then BA).

    Also, I was surprised at how easy it was to get back up to about 85% of where I was at the end of 2015, even though I was super cautious in getting there. It only took about four weeks. I kept thinking it was time to microload, but then I'd add another five or ten pounds and found I was still OK up until about 3 x 240 on the Squat. I'll have to keep this in mind if I allow myself to fall off the lifting bandwagon again in the future. Just have to remind myself that it's not that hard to regain most of my gains.

    The Squat seems to be the slowest lift to catch up, which jibes with my 2015 (or was it 2014?) protocol of letting the Squat be the limiting factor, especially for the Deadlift. The theory behind it is that the Squat promotes the greatest overall strength, mass development, and mobility in the hips and knees. Tying all the other lifts to the Squat using my Iron Ratio has thus far successfully prevented me from injuring myself again. It sometimes feels like I'm going too slow on the other lifts, especially the upper body presses, but my shoulders have also remained injury-free for quite some time now, knock on wood. For me anyway, the Squat truly is the king/queen of lifts.

    Ambitions for Cycle II: Flesh out the routine with more consistency, sled and aerobic work, and mobility, bringing the workouts up to about an hour a day. Also make one last effort at establishing an early morning schedule. Hopefully there'll be some weight loss as well, as a happy consequence, rather than as a specific goal, of this fuller, more consistent routine. I think the priorities are as follows

    Consistency > microloading > early morning > assistance > sled work > bike commuting > mobility > weight loss.

    So first I'll just focus on being consistent. Once I got that, start microloading and then make an attempt at working out first thing every morning. Then integrate a little assistance work, then sled work, and so on. I think it's important for me to only have one real goal at a time, otherwise it's a bit overwhelming in my current fragile mental state.

    Here's the proposed Push/Pull split with one weekly aerobic session:

    Push Workout
    Main Lifts: Squat, Overhead Press, Bench Press
    Assistance: Landmine Twist or Dumbbell Press
    Sled: Push

    Pull Workout
    Main Lifts: Deadlift, Pendley Row, Pullups
    Assistance: One-hand Dumbell Row
    Sled: Rope Pull

    Aerobic
    Daily bike commuting & weekly bike ride, maybe some rowing from time to time. On the days I don't bike-commute, like if it's raining or snowing, I'll try to compensate by doing hill sprints. I've never minded running in all conditions, but I prefer not to cycle when conditions are yucky.

    ---------------Week 1: Cycle II---------------


    Here's the template for Week One:

    17.02.26.Cycle.02.Week.01.jpg

    These spreadsheets take a little time to set up, but once one week is done, all the following weeks fill in automatically unless the Base Unit (BU) is changed. The specific loads are determined using the BU x a lift's iron ratio x rep percentage.

    So, if the BU = 66.5, as it is for this week, the 1RM for the Squat is 266, because the Squat = four base units, according to the Iron Ratio. Then if I do three reps, I'll take 90% of the 1RM, since

    1 rep = 100% of 1RM,
    2 reps = 95% of 1RM,
    3 reps = 90% of 1RM,
    5 reps = 85% of 1RM,
    7 reps = 80% of 1RM, and
    10 reps = 75% of 1RM.

    So it's a pretty easy system, based solely on my Iron Ratio and generally agreed-upon rep percentages. My Iron Ratio, again, is:

    Deadlift = 4.6 x BU
    Squat = 4 x BU
    Bench Press = 3 x BU
    Pullup = 3 x BU (this is just an estimate)
    Pendley Row = 2.5 x BU
    Overhead Press = 2 x BU

    Some experts' ratios place the Deadlift at 5, and I think this is probably more accurate, but I've found reducing the Deadlift's ratio to the other lifts, especially the Squat, has helped prevent me from hurting myself again, even though I most probably could do more.

    Anyway, these simple formulas are inscribed in the spreadsheet's cells. With copy and paste, I can project loads well into the future, under the faulty assumption that my rate of increase will remain constant. When the rate inevitably slows down, all I need to do is adjust the amount of weight that is added to the base unit for each subsequent Push/Pull pair. Right now it's set at one half pound per pair, which translates into one and a half pounds per week, given three push/pull pair workouts per week. For the Squat (BU x 4) that's nearly six pounds per week--not sustainable in the long run, but one to two pounds per week should be, once I get back up to a three-plate 1RM or so, which will hopefully be sometime this cycle. I should recover my 1RM PRs in the other lifts as well this cycle if I can maintain a super consistent routine. Then Cycle III will be the time to smash them.

    Sunday, 17.02.26
    Mid Am, Anytime Fitness

    Lifting -- Push, BU = 66.5 lbs
    SQ: 3 x 3 @ 240 lbs

    Just enough time to get some squats in. Last rep of third set felt challenging, just the way it's supposed to.

    Monday, 17.02.27
    Late Afternoon, Anytime Fitness

    Lifting -- Pull, BU = 66.5 lbs
    DL: 3 x 3 @ 275 lbs
    Rw: 3 x 3 @ 150 lbs
    CU: 3 x 3 @ -40 lbs assist

    Got to the gym a little after 4pm, and it was the fullest I've seen it, and the first time it's had a fresh gym sweat smell. Don't mind wear my skimpy socks anymore.

    Everything felt easy but the last rep of the Chin-ups was a bit of a challenge. I realized I've been writing "Pullup" but what I actually do on the assist machine are Chin-ups, so "CU" will be the initialism from now on.

    That's four days in a row now that I've gone to gym I think. The consistency is starting to come, and it's already engendering better sleep. This week's goal will be to see if I can adapt to doing three lifts a day without a day off for recovery. I'm pretty sure it'll be fine. My workouts only last 20-30 minutes. Then next week I'll try to focus on the early morning schedule, but I think I'll start microloading before then. Probably start tomorrow. Then around Week Three or sooner, start to do the assistance and sled work. By mid-March or so it should be consistently warm enough to start bike-commuting as well. So hopefully the full program will be implemented by mid-cycle.

    Tuesday, 17.02.28
    Mid Afternoon, Anytime Fitness

    Lifting -- Push, BU = 67 lbs
    SQ: 3/3/2 @ 241 lbs
    OP: 3 x 3 @ 121 lbs
    BP: 3 x 3 @ 185 lbs

    And so the microloading begins in earnest. Felt a little hypoglycemic on the last Squat set, having eaten lunch just a little bit beforehand, so I stopped at two reps. Presses continue to feel too easy, waiting for the Squat to catch up. I couldn't be bothered looking for four 10-pound plates for the Bench Press, so rounded up to 185.

    After the workout I had to move a heavy L-shaped desk made out of particle board. I got an immediate pump in my lats. Then I walked barefoot to pick up my kids at school, so a 0.8-mile walk both ways, lower 40s. Bedtime my whole body felt nicely worn out and I feel asleep immediately. Oh yes, definitely doing the right thing again.

    Wednesday, 17.03.01
    Took a day off. Probably didn't need to.

    Thursday, 17.03.02
    Mid Afternoon, Anytime Fitness

    Lifting -- Pull, BU = 67 lbs
    DL: 3 x 3 @ 277 lbs
    Rw: 3 x 3 @ 151 lbs
    CU: 3 x 3 @ -40 lbs assist
    1DB Rw: 3 x 3 @ 100

    Back felt a little sore from sitting. Everything felt solid though. Chin-up felt a little easier, might have to take off five pounds of assistance soon. Getting to know the gym faces at different workout times.

    Friday, 17.03.03
    Mid Morning, Anytime Fitness

    Lifting -- Push, BU = 67.5 lbs
    SQ: 2/2/3/3 @ 243 lbs

    Felt a little heavy. Maybe I need more warm-up. Or I was distracted by stuff coming up, which also led to cutting the workout short. I dunno. Might have to slow down the microloading's rate of increase. It's frustrating though, because the other lifts seem to want a little more resistance.

    Saturday, 17.03.04
    Mid morning, Anytime Fitness

    Lifting -- Pull, BU = 67.5 lbs
    DL: 2/2/3 @ 279 lbs
    Rw: 3 x 3 @ 152 lbs
    CU: 3 x 3 @ -35 lbs assist (215lbs)
    1DB Rw: 3 x 3 @ 100

    Didn't focus on the first rep of my DL workset, felt a little crunch up by my right hip. Considered stopping, but I was able to work through it with greater concentration and stricter form. I can't let the fact that my non-squat lifts are waiting for the squat to catch up allow me to use sloppy form. Gotta take everything as serious as a 1RM PR. Took five pounds off the Chin-up assist. That was just a little too much but should be OK in another Pull workout or two. 100 lbs is the max they have for dumbbells, so I may have to add reps to the one-hand dumbbell row instead of weight.

    ---------------Week 2: Cycle II---------------

    Sunday, 17.03.05

    Monday, 17.03.06

    Tuesday, 17.03.07

    Wednesday, 17.03.08

    Thursday, 17.03.09

    Friday, 17.03.10

    Saturday, 17.03.11


    ---------------Week 3: Cycle II---------------

    Sunday, 17.03.12

    Monday, 17.03.13

    Tuesday, 17.03.14

    Wednesday, 17.03.15

    Thursday, 17.03.16
    Early Am, Anytime Fitness

    Lifting -- Push, priming
    SQ: 3/3/2 @ 185 lbs
    OP: 3 x 3 @ 95 lbs
    BP: 3 x 3 @ 135 lbs

    I set my smart phone's alarm for 5am and gave this particular alarm time the name "Work Out Asshole." That musta worked its way into my dream consciousness, as I ended up waking up a little after 4am, but tried to get back to sleep until 5, to no avail. I left the house with a rare determination to get in a workout. Once there, I found it pretty easy to motivate, although my back was a little sore from assembling an Ikea loftbeddesk combo for my daughter's new room the afternoon prior. I decided just to go for the participation trophy, and kept the loads lite. But the third set of the squats started to feel good, so next time I'll try warming up a bit more than I normally do later in the day, or simply ride my bike to the gym, probably the best warm-up. Temps will start to warm up again today, so no excuses.

    For the time being I think I will throw all my mental resources into establishing the early morning routine once and for all. So a week or two without worrying about loads or progressive overload, although that might come easier than I think. I really believe that my best chance at consistency is the early morning workout, so it'll be worth it if I miss a few weeks of gainz but gain that habit.

    Friday, 17.03.17

    Saturday, 17.03.18
    Worked on my daughter's room. Lots of stair work and some large doll houses and a dresser.

    ---------------Week 4: Cycle II---------------

    Sunday, 17.03.19
    Drove to Rochester to check out a nursing program. I was going to hit the gym first thing, but then talked myself into eating breakfast at my office first. Then our house had a power outage so I had to hurry home at 8am. One more instance demonstrating the necessity of working out first thing.


    Monday, 17.03.20
    Early Am, Anytime Fitness

    Lifting -- Push, priming
    SQ: 2 x 3 @ 225 lbs
    OP: 3 x 3 @ 95 lbs
    BP: 10 x 45 lbs

    Told my family about my "Work Out Asshole" alarm set for 5am. They endorsed the idea. I woke up at 4:40am. Once again, I set my sights low, shooting just for a participation trophy. But I was able to get the squat up to 225. I blew off the third set so that I'm not too sore. I don't want to have any excuses for not coming in Tuesday. On the bench my right shoulder felt a little crunchy, so I just do empty bar reps in order to prime it for next time.

    The general idea is to baby myself until the early morning routine becomes routine, even if it takes forever. It's far more important for the workouts to be consistently mediocre than sporadically solid, but I'm hopeful the period of adaptation won't last too long.

    Get well soon Abide. My guitarist has the same thing. Sounds like the flu is really bad this year.

    Tuesday, 17.03.21
    Mid-afternoon, Anytime Fitness

    Lifting -- Pull, BU = 63 lbs
    DL: 3 x 2 @ 275 lbs
    Rw: 3 x 3 @ 150 lbs
    CU: 3 x 3 @ -40 lbs assist
    1DB Rw: 3/3/5 @ 100 R&L

    I think I'll go with Abide's idea and make the DLs just two reps, at 95% 1RM. The deadlift really requires perfect form and concentration, so I prefer a little heavier with fewer reps.

    Got a good pump on the One-hand Dumbell Rows, so went for five reps on the last set. Then I walked into the room where they have a punching bag. I did a few lefthand jabs, then a one-two combo and hurt my right wrist. Dumb. I hope it feels better tomorrow. Right now it feels like it's going to hurt too much to lift for a few days. Gettin' old . . .

    Wednesday, 17.03.22

    Thursday, 17.03.23

    Friday, 17.03.24
    Mid Afternoon, Anytime Fitness

    Lifting -- Push, priming
    SQ: 3/3 @ 185 lbs
    OP: 3/3 @ 45 lbs

    My right wrist is feeling a little better everyday. Still hurt a little just holding the bar in place for the squats, however, and 45 lbs seemed like about the limit for the overhead press. It might take another week or two before the wrist can support full loads. I'll try to make this an opportunity for getting in first thing more consistently, now that I have an excuse not to worry about loads too much.

    Saturday, 17.03.25


    ---------------Week 5: Cycle II---------------

    With my wrist injury preventing me from doing normal loads, I'll try to make this week's focus (1) working out first thing and (2) finally implementing my full program, albeit at very lite loads:

    Push Pull

    Squat 2/3/3/5/5 .................................Deadlift 2/2/2/2/2
    Overhead Press: 3/3/3 ..........................Pendlay Row: 3/3/3
    Bench Press: 3/3/3 ..............................Chinups: 3/3/3
    Dip/Landmine Twist: 5/5+ ......................One-hand Dumbbell Row: 5/5+
    Sled: Push x 3 ....................................Sled: Rope Pull x 3
    Medicine Ball: Vertical Toss ......................Rowing Machine: Intervals
    Mobility: Upper Body .............................Mobility: Lower Body
    Bike Commute ....................................Bike Commute

    Not sure what my Mobility program will look like, but I'd like to incorporate some 'active' stretching stuff, so that I'm getting in some conditioning as well.

    Sunday, 17.03.26

    Monday, 17.03.27

    Tuesday, 17.03.28

    Wednesday, 17.03.29

    Thursday, 17.03.30

    Friday, 17.03.31

    Saturday, 17.04.01


    ---------------Week 6: Cycle II---------------

    Sunday, 17.04.02

    Monday, 17.04.03

    Tuesday, 17.04.04

    Wednesday, 17.04.05

    Thursday, 17.04.06

    Friday, 17.04.07

    Saturday, 17.04.08


    ---------------Week 7: Cycle II---------------

    Sunday, 17.04.09

    Monday, 17.04.10

    Tuesday, 17.04.11

    Wednesday, 17.04.12

    Thursday, 17.04.13

    Friday, 17.04.14

    Saturday, 17.04.15


    ---------------Week 8: Cycle II---------------

    Sunday, 17.04.16

    Monday, 17.04.17

    Tuesday, 17.04.18

    Wednesday, 17.04.19

    Thursday, 17.04.20

    Friday, 17.04.21

    Saturday, 17.04.22
     
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    #1 Bare Lee, Feb 23, 2017
    Last edited: Mar 25, 2017 at 9:37 AM
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  2. BroadArrow

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    [placeholder]
     
  3. IraR

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    Looks good, Bare Lee! I guess I'll post under this thread. I just did two yoga classes this week and one night-time 13-mile bike-ride aside from running. Unfortunately, I did get struck towards the end at very slow speed by a car who didn't see me. Fell over, got one slight black-and-blue spot. Took some time off, but I'm fine. I'll curtail more of my nighttime recreation. Days are fortunately getting longer, and DST is coming. Meanwhile I just began seeing a Physical therapist for my shoulder. I'm 57, so I'm a little concerned that my supraspinator and head-head-of-biceps tendonitis flare-up shouldn't become a full-fledged rotator-cuff injury. I would like to get back to my pull-ups and chin-ups soon. But I'm giving myself this rare chance in my life to work with a real professional Sports and Physical Therapy place I respect. So far they've said my posture isn't nearly as bad as I thought it was, but they definitely saw the shoulder mobility issues.
     
    #3 IraR, Mar 5, 2017
    Last edited: Mar 5, 2017
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  4. BroadArrow

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    lee, i am glad to see you working it. keep it up!

    i have been limping along: my life has turned into a "no time" zone, so i have not been able to copy things in. i have been able to keep up running two to four times a week and i am walking early in the morning with one of my friends one day a week (so i get like 2+ hours on my feet). the weights have been happening about twice a week because my sundays have been spent chainsawing and splitting firewood from our massive tree that was cut down. the backyard is getting filled up with my silly circular woodpiles. but splitting is all sorts of good arm/hand/back/leg exercise. once that is finished, i'll have a little more time for the barbell and running stuff. on the other hand, i don't feel too bad because much of the point of the weightlifting is to be able to do the real life activities like sawing and splitting wood with ease...
     
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  5. Abide

    Abide
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    My main priority this cycle and the next cycle is to lose some weight. I jumped up to 205+ over the last couple of weeks then fell flat on my face on the race over the weekend. So 1 pound per week will be the goal. I will shoot for 3k calories a day at first.

    Then just plug away, get stronger, get consistent, run a bit more. The next race is a 6k loop EHOH so I will start training to do a 50min 6k with 10 min rest as many times as possible.

    Then a couple longer events planned a 3 day 250k trek through belgium. And the King Offa's Dyke Race 300k again in September. Will try to sprinkle some 50k's here and there.

    So hopefully by June I can be 185 or less. Think that will help a lot.


    ---------------Week 2: Cycle II---------------

    Sunday, 17.03.05


    Monday, 17.03.06

    Tuesday, 17.03.07
    Press - 5 x 5 @ 50kgs
    Low Pulls - 5 x 5 @ 80kgs

    Weight 204.4

    Wednesday, 17.03.08
    Bike Commute - 17.5k

    Thursday, 17.03.09
    Squats - 5 x 3 @ 40/60/80/85/90
    Pull downs - 5 x 10 @ 50kgs

    Friday, 17.03.10
    Run Commute 18k

    Saturday, 17.03.11

    Sunday, 17.03.12
    Bench - 3 x 3 @ 100kgs
    Pull ups - 5 x 5

    ---------------Week 3: Cycle II---------------
    Monday, 17.03.13

    Weight - 204.4

    DL - 3 x 3 @ 140kgs
    Farmers - 400m @ 72kgs

    Bike Commute - 35k

    Tuesday, 17.03.14
    Press - 3 x 5 @ 50/55/60 kgs
    Low Pulls - 5 x 5 @ 90kgs

    Bike Commute - 35k

    Wednesday, 17.03.15
    Run Commute - 18k
    Bike Commute - 17.5k

    Thursday, 17.03.16
    Squats - 5 x 3 @ 60/70/80/90/95
    Pull downs - 5 x 10 @ 50kgs

    Bike Commute - 35k

    Kept the squats lower, I pulled my hamstring a few days ago and there is still some instability in the hole. Should be good by next week and then I am going to hit the squats harder.

    Well looking back onto this week, its not too bad. I keep thinking they are bad weeks but then get pleasantly surprised. I think I need to adjust my mental state or something.

    Weight is moving at all, and my appetite is growing. Need to get more disciplined about that.

    Still fighting this ridiculous edition of the flu/cold bug. It's going on 3 weeks now with breathing issues and terrible soreness.

    Friday, 17.03.17

    Saturday, 17.03.18


    ---------------Week 4: Cycle II---------------

    Sunday, 17.03.19

    Monday, 17.03.20

    Tuesday, 17.03.21

    Wednesday, 17.03.22

    Thursday, 17.03.23

    Friday, 17.03.24

    Saturday, 17.03.25


    ---------------Week 5: Cycle II---------------

    Sunday, 17.03.26

    Monday, 17.03.27

    Tuesday, 17.03.28

    Wednesday, 17.03.29

    Thursday, 17.03.30

    Friday, 17.03.31

    Saturday, 17.04.01


    ---------------Week 6: Cycle II---------------

    Sunday, 17.04.02

    Monday, 17.04.03

    Tuesday, 17.04.04

    Wednesday, 17.04.05

    Thursday, 17.04.06

    Friday, 17.04.07

    Saturday, 17.04.08


    ---------------Week 7: Cycle II---------------

    Sunday, 17.04.09

    Monday, 17.04.10

    Tuesday, 17.04.11

    Wednesday, 17.04.12

    Thursday, 17.04.13

    Friday, 17.04.14

    Saturday, 17.04.15


    ---------------Week 8: Cycle II---------------

    Sunday, 17.04.16

    Monday, 17.04.17

    Tuesday, 17.04.18

    Wednesday, 17.04.19

    Thursday, 17.04.20

    Friday, 17.04.21

    Saturday, 17.04.22
     

    #5 Abide, Mar 7, 2017
    Last edited: Mar 16, 2017
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  6. Bare Lee

    Bare Lee
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    Thanks, yah, I seem to be back in the swing of things, but I still haven't been able to commit to the first-thing-in-the-morning schedule. I don't know if I'll ever be able to sustain a consistent routine until I pull that off. Yesterday being a prime example of putting off the workout until until it was too late and something came up, like having to quick check the emergency back-up batteries for our pumps as the first thunderstorm of the season approached but then missed us.

    Sorry to hear of the brush-up Ira, glad it wasn't serious. Me, I'm always on sidewalks or bike paths whenever possible, which really restricts potential routes, but I just don't trust cars to see me, or behave courteously when they do. Still 95% of the drivers seem OK.

    I threw a baseball to my son on Sunday. Talk about shoulder mobility issues! Crap, I could barely throw it 30 feet without feeling a little crunchiness! Have to work in mobility now that the lifting is going OK. What I really need is about an hour of a complete routine: 20-30 minutes lifting, 10-15 minutes conditioning, 10-15 minutes mobility. I may deload ten pounds or so to make it easier to work that stuff in.
     
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  7. Bare Lee

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    I thought you were off on some month-long super-ultra. Glad you're back in the game. Yeah, I'm a lot worse off than you, tired of being overweight, but my squat belt is beginning to feel a bit looser. Probably more recomposition than weight loss but I'll take it.
     
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  8. Abide

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    Yeah I tried a 250k over the weekend and quit early. Couldnt get my mind in the game to get trained and ready. And I've been enjoying too much of my own home brew and let my weight creep up.

    I think I'd be ok with recomp and a higher weight. But I guess I would want that a solid muscle and not this love handle mixture I have going on. I think naturally 190-195 seems to be where I settle with regular exercise. But 180 seems so light for runs...

    Well thanks for keeping these logs up you are actually keeping me motivated the last couple of months to build some consistency. My workouts have been crap but at least there is something. Looking forward to getting back into the race with you though!!! I'll put together a plan over the weekend.
     

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  9. Bare Lee

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    I'd be happy with 210, but 195 would be ideal. I miss feeling agile.

    Anyway, my thanks to you guys (including Ske) for keeping me in the game all through 2016. Your encouragement really helped. This week I decided to dedicate to working out first thing, the same committment that kept me from lifting with any consistency in 2016. Well, it worked! I didn't lift at all this week, always finding some weak-ass excuse to lift later, then blowing that off with renewed commitment to lift early the next day. And so it goes/went.

    I'm going to change things up a bit I think. Since my squat tends to progress slower than my other five main lifts, I'm going to train it in sets of 2/3/3/5/5 reps, or 95%, 90%, 85% of 1RM. I'll bring my 1RM down ten pounds or so to help ease back into things. So adding two more sets, which I'll balance out in the Pull workout with the 1DB Row. Also going to try to really commit to daily sled work. Finally, once things warm again late next week, I'll try to start bike commuting in earnest, then do hill sprints on rainy days. It would be nice to lose 20 pounds before bikini season arrives in June.
     
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  10. Abide

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    It's interesting I am struggling more with seeing the workouts through to the finish, i have the motivation to get in the gym but then it wanes fast and I almost always quit a bit early. I think I need to set my expectations a bit lower or maybe just adjust my workouts from 4 times a week to as many as possible. Then the shortness of the session wont be that important. I promised a lifting schedule but again I dont have any interest in following a designated plan right now. Eventually I will get on one I think.

    Well its warming up so hopefully the winter doldrums will fade Haha. Its nice having sunshine and biking in the light and having a few hours of light when I get home.

    Been cranking away on the beer front. I'm venturing into british styles right now so hopefully will get a good bitter recipe down.

    A sled sounds good, would love to imtermix it with farmers and hill sprints. Maybe one day I will get a setup to do all from the garage.
     

  11. Bare Lee

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    That's strange. For me, once I get warmed up and get that initial pump, motivation is never a problem. Sometimes it's almost hard leaving but I remind myself that I still need to go slow and think long-term, avoid injury or even excess soreness. Just try to build up the dosage slowly.

    Anyway, you're my original inspiration for trying the first-thing schedule. One of my brother's friends, who was our backyard neighbor and is co-owner of Zubaz, used to own gyms. A few years ago I went to his gym at 6am to ask him about some training tips or something, and seeing him at the gym in the cold, dark winter morning reinforced the idea that this could be the way to go. Just get it done with right away so nothing can come up later in the day. I also like how an early workout improves my mood and motivation for the rest of the day. The only problem is getting drowsy 4-5 hours later. When I work out at the end of the day, that drowsiness strikes just as I'm ready for bed. Perfect timing.

    I hear you about not really committing to a plan. My only real plan is to do the six main compound/barbell lifts and then get in some conditioning. 3x3 is about as simple as I can make it, but I'm already thinking of making the squat protocol a bit more complex, to spur greater progress.

    Anyway, I think at this point, we know what works, within a certain range of options/protocols. I think I will always base my lifting on those six lifts--squat, deadlift, bench press, row, overhead press, chinup--and will probably also always do three sets per lift as a base. Rep range will always be 2/3/5/7. I'm never going to be a high rep guy. And loads are always 90% of what I'm capable of for a given amount of reps, I don't like to train to failure or exhaustion. Then either an EOD full-body or ED push/pull split. That's about it I think.

    Man, now that it's getting warmer out, I do miss the sensation of barefoot running on my soles. I think I will make more of a concerted effort to do hills. It's just as good as sled work for conditioning, and will abrade my soles a bit, giving me that great post-run tingling sensation. It would also be cool to do sled work barefoot out on our asphalt street, but I'm not sure how the neighbors would like the grating noise. But yeah, I see hill springs, sled work, and loaded carries all in the same category more or less. What did you do with that sled you made in Arizona?

    I'm envious of your beer crafting. Definitely something I would like my wife or daughter to get into . . . I don't think I have much talent for that kind of thing. Two more bass projects in the works though. One is from an Irish company named Emerald, a six-string version of their Balor model. The other is to produce a fully custom six-string, semi-hollowbody fretless bass that incorporates all that I've learned. It will hopefully be my masterwork and get exactly the tone I'm looking for. I'm in a cue with a custom luthier in New Hampshire. Work should begin in about 2-3 months. I'm getting the neck made separate by a carbon graphite company. I really like CG over wood. Much stiffer and the response is amazingly even across the fingerboard. Jamming has been going well by the way. We're just about done with Volume III.

    Hey one question for you guys: do you think ab rolls would combine better with my push day or my pull day?
     
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    #11 Bare Lee, Mar 17, 2017
    Last edited: Mar 21, 2017 at 6:21 PM
  12. IraR

    IraR
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    Chapter Presidents
    1. New York

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    Haven't gotten around to posting, but the last three weeks I haven't done much running, other than my barefoot run to the YMCA when I go to yoga. I"m only taking the shoes off for yoga, so why bother with-'em? But I've been consistently getting to the Y by 5:35 am at least three days a week, doing my Ashtanga workout and meditation from 5:40-6:57am. My buddies Nathan and Joel are also almost invariably there, and our instructor Evan shows up on the dot at 6 every weekday, or sends a substitute. The three of us know each other for the last nine years or more, and those guys, as well as many of the other yogis in the room, are such amazing athletes! I live in the Lincoln Center area of Manhattan, and what some of the local dancers, as well as the bankers who join them, can do with their bodies is always inspirational. I've been in the group, and out of the group, which has shifted from gym to gym around the neighborhood over the years, and my limited flexibility limits me (but makes for quite a grueling workout as I struggle against my own fascia, and also protects me from bending too far). but it's been fun. I've also been concentrating on going to physical therapy twice a week for my shoulders, watching my posture, and learning what my PT recommends to keep me safe. It looks like he feels I really should do all those dumbbell and theraband exercises for the shoulders I avoid, as well as rowing and other exercises to counteract my over-tight pecs. So I've got just one more week of PT, and then it's up to me to strengthen my shoulder musculature and increase the range of motion as best I can in the most all-around way.
     
    #12 IraR, Mar 22, 2017 at 3:33 PM
    Last edited: Mar 22, 2017 at 4:14 PM

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