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
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.
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.
