Concurrent Strength & Endurance Training 2018: Cycle III

Discussion in 'Training Information/Training Regimens' started by Bare Lee, Apr 19, 2018.

  1. Bare Lee

    Bare Lee
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    More of the same. I will try to get both the morning bike ride and the afternoon lifting up and running (but still no running), not really prioritizing one or the other. If I can do that, I will try to add the conditioning component after the lifting session.

    The basic program remains the same:
    Aerobic,
    4-to-5-mile bike ride in the morning, one mile commute home, perhaps one longer ride once a week;
    Lifting,
    Push/Pull split (3x3@90%1RM for lower body, 3x5@85%1RM for upper body;
    Conditioning,
    Sled Work on Push days, HIIT Rowing or Rope Pull on Pull days.

    Then, if all goes extremely well, perhaps a few assistance lifts from time to time. On Push days, that would be Pullovers and/or Dips. On Pull Days, that would be One-hand DB Rows and/or Cable Rows.

    So, the idealized weekly routine is:

    M: bike ride/commute, Push, Sled
    Tu: bike ride/commute, Pull, Rower or Rope Pull
    W: bike ride/commute, Push, Sled
    Th: bike ride/commute, Pull, Rower or Rope Pull
    F: bike ride/commute, Push, Sled
    Sa: bike ride/commute, Pull, Rower or Rope Pull
    Su: longer bike ride.

    Lifting micro-loading:

    Cycle III 2018.jpg

    I'll prime (once again) for the first four splits, then start microloading, barring any unforeseen niggles.

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


    Sunday, 18.04.22
    Earth Day, walked with family around Minnehaha Falls and a bit of Como Lake. With the Arctic about to go ice-free for the first time this summer, this may be the last relatively joyous Earth Day.

    Monday, 18.04.23
    Aerobic:
    4.5 mi Bike Ride, 1 mi Bike Commute.

    Chain/derailleur is a little off.

    Lifting: Push
    BP: 3 x 5 @ 135
    SQ: 3 x 3 @ 185

    Walked up to local store while kids rode bikes, about a mile round-trip.

    OK, cycle is off to a good start . . .

    Tuesday, 18.04.24

    Wednesday, 18.04.25

    Thursday, 18.04.26
    Lifting:
    Push
    SQ: 3 x 3 @ 205
    BP: 3 x 5 @ 155

    Lifting felt solid and easy. Didn't do the Tall Kneeling Overhead Press, just in case my knees need to adapt to doing squats again.

    Fixed derailleur, but ran out of time for my bike ride before picking up the kids. Funny, during my bicycle travels I became an OK mechanic, but I seem to have forgotten everything. Had to watch a YouTube video to remember how to make the adjustments.

    Friday, 18.04.27
    Lifting:
    Pull
    DL: 3 x 3 @ 235
    Rw: 3 x 5 @ 135

    Saturday, 18.04.28
    Aerobic:
    2 mi Bike Commute.

    Lifting: Push
    SQ: 3 @ 225

    Felt just a little something in my spine, so I shut it down. Load felt good though.

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

    Sunday, 18.04.29

    Monday, 18.04.30

    Tuesday, 18.05.01

    Wednesday, 18.05.02
    Lifting:
    Push

    Both knees felt a little cranky while doing warmups sets, so I shut it down

    Thursday, 18.05.03

    Friday, 18.05.04
    Lifting:
    Push
    SQ: 3 x 3 @ 135
    BP: 2 x 10 @ 95
    TKOP: 2 x 10 @ 95

    Both my knees and shoulders felt a little cranky, so just did some priming. I've been working a lot, so sitting at my desk a lot, and I think that's part of the problem. However, I had been working out everyday, I don't think the crankiness would've appeared.

    Saturday, 18.05.05


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

    Sunday, 18.05.06

    Monday, 18.05.07
    Lifting:
    Push
    BP: 3 x 5 @ 95
    SQ: 3 x 3 @ 135

    Hmnn, sometimes it feels good to start with the Bench Press instead of the Squat.

    Aerobic: 1 mi round-trip walk to the local shop with the kids.

    Tuesday, 18.05.08

    Wednesday, 18.05.09

    Thursday, 18.05.10

    Friday, 18.05.11

    Saturday, 18.05.12


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

    Sunday, 18.05.13

    Monday, 18.05.14

    Tuesday, 18.05.15

    Wednesday, 18.05.16

    Thursday, 18.05.17

    Friday, 18.05.18

    Saturday, 18.05.19


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

    Sunday, 18.05.20

    Monday, 18.05.21

    Tuesday, 18.05.22

    Wednesday, 18.05.23

    Thursday, 18.05.24

    Friday, 18.05.25

    Saturday, 18.05.26


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

    Sunday, 18.05.27

    Monday, 18.05.28

    Tuesday, 18.05.29

    Wednesday, 18.05.30

    Thursday, 18.05.31
    Lifting:
    Push
    SQ: 3 x 3 @ 95
    BP: 3 x 5 @ 95

    Had a big deadline last week, used it as an excuse not to lift for weeks.

    Friday, 18.06.01
    Lifting:
    Pull
    DL: 3 x 3 @ 135
    Rw: 3 x 5 @ 135
    PD: 3 x 5 @ 120

    OK, primed a split. Time to start building back up (again!).

    Saturday, 18.06.02

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

    Sunday, 18.06.03
    Lifting:
    Push
    SQ: 3 @ 135

    Primed the squat for Monday's workout.

    Monday, 18.06.04

    Tuesday, 18.06.05
    Lifting:
    Push
    SQ: 3 @ 135

    Aerobic: 2 mi bike commute, 1 mi walk

    My knees have felt a little cranky, so more priming. The biking and walking didn't bother them though, maybe even made them better, so will try full sets of squats Wednesday if they continue to feel good. It's always a fine line between doing too much and not doing enough for my knees. Some exercise definitely helps keep the crankiness away.

    Wednesday, 18.06.06

    Thursday, 18.06.07

    Friday, 18.06.08

    Saturday, 18.06.09


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

    Sunday, 18.06.10

    Monday, 18.06.11

    Tuesday, 18.06.12

    Wednesday, 18.06.13

    Thursday, 18.06.14

    Friday, 18.06.15

    Saturday, 18.06.16
    Lifting: Push

    SQ: 3 x 3 @ 95
    BP: 3 x 5 @ 95
    TKOP: 3 x 5 @ 45
     
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    #1 Bare Lee, Apr 19, 2018
    Last edited: Jun 17, 2018
  2. Abide

    Abide
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    Hey been missing for a while I injured my back a couple weeks ago and havent been able to do much. I'm gonna do some light squats tomorrow after getting the green light from the physio.

    Not sure what this cycle is gonna look like, hopefully just a small reset.
     

  3. Bare Lee

    Bare Lee
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    Sorry to hear of the injury. Definitely take it slow. Don't want to mess around with the back. But yeah, I would think light squats are the first thing you should do for recovery. If those check out, then you're probably ready for progressive loading again.
     
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