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:
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
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:
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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