Concurrent Strength & Endurance Training 2018: Cycle IV

Discussion in 'Training Information/Training Regimens' started by Bare Lee, Jun 17, 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), If I can do that, I will try to add the conditioning component after the lifting session.

    The basic program remains the same:
    Aerobic,
    9-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:

    View attachment 8823

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

    ---------------Week 1: Cycle IV---------------

    Sunday, 18.06.17
    Aerobic:
    1 mi bike commute, 8.6 mi bike ride.

    Monday, 18.06.18
    Lifting:
    Push
    SQ: 3 x 3 @ 135
    BP: 3 x 5 @ 135
    OP: 3 x 5 @ 65

    OK, lifted first Monday of the cycle, that's a good start . . .

    Tuesday, 18.06.19
    Aerobic:
    2 mi bike commute.

    Lifting:
    Pull
    DL: 3 x 3 @ 185
    Rw: 3 x 5 @ 135
    PD: 3 x 5 @ 120

    Wednesday, 18.06.20
    Aerobic:
    2 mi bike commute.

    Lifting:
    Push
    SQ: 3 x 3 @ 185
    BP: 3 x 5 @ 145
    OP: 3 x 5 @ 95

    Thursday, 18.06.21
    Aerobic:
    2 mi bike commute.

    Lifting:
    Pull
    DL: 3 x 3 @ 225
    Rw: 3 x 5 @ 135
    PD: 3 x 5 @ 140

    Friday, 18.06.22
    Aerobic:
    2.2 mi walk through neighborhood to run errands and pick up daughter from playdate. My son led the way in his battery-powered Jeep.

    Saturday, 18.06.23
    Aerobic:
    2 mi bike ride to drop off and pickup daughter from birthday party and subsequent playdate a block away.

    1 mi walking around Hot Rod Car Show at State Fairgrounds

    ---------------Week 2: Cycle IV---------------

    Sunday, 18.06.24
    Aerobic:
    a mi bike commute, 8.6 mi bike ride. Later, at Target to get birthday supplies for my daughter, I felt a sharp pain in my left knee. I used the cart as a walker and it went away in a few minutes. Seems like I've done a little too much walking or standing around on my feet the last few days.

    Monday, 18.06.25
    Aerobic:
    2 mi bike commute.

    I decided to rest my knee a day before doing squats and tall kneeling overhead presses.

    Tuesday, 18.06.26
    Aerobic:
    8.6 mi bike ride, 1 mi bike commute.

    Wednesday, 18.06.27
    Lifting:
    Push
    SQ: 3 x 3 @ 185

    Knees felt fine.

    Thursday, 18.06.28
    Aerobic:
    1 mi bike commute, 8.6 mi bike ride, 1 mi bike commute.

    Friday, 18.06.29

    Saturday, 18.06.30


    ---------------Week 3: Cycle IV---------------

    Sunday, 18.07.01

    Monday, 18.07.02
    Aerobic:
    1 mi bike commute, 12 mi bike ride, 1 mi bike commute.

    Tuesday, 18.07.03
    Aerobic:
    1 mi bike commute, 8.6 mi bike ride.

    Lifting: Push
    SQ 3x3@185

    Wednesday, 18.07.04
    Aerobic:
    3 mi walking, 1 mi bike

    My seven-year-old son wanted to participate in the neighborhood Fourth of July race. He ran two miles in 18:45 with no training, nothing. Crap, 9:22 is the pace I used run, on a good day! He was definitely sore the next few days though, and fell down a couple of times from exhaustion.

    Thursday, 18.07.05

    Friday, 18.07.06
    Aerobic: 1
    mi bike commute, 8.6 mi bike ride.

    Lifting: Push
    SQ 3x3@185

    Saturday, 18.07.07
    My Dad passed away.

    ---------------Week 4: Cycle IV---------------

    Sunday, 18.07.08

    Monday, 18.07.09
    Aerobic: 1
    mi bike commute, 8.6 mi bike ride.

    Tuesday, 18.07.10

    Wednesday, 18.07.11
    Aerobic:
    1 mi bike commute, 8.6 mi bike ride.

    Lifting: Push
    SQ 3x3@185
    BP: 3x5@135

    Thursday, 18.07.12
    Aerobic:
    1 mi bike commute, 8.6 mi bike ride.

    Friday, 18.07.13
    Aerobic:
    1 mi bike commute, 8.6 mi bike ride.

    Saturday, 18.07.14
    Aerobic:
    9.5 mi bike ride.

    ---------------Week 5: Cycle IV---------------

    Sunday, 18.07.15
    Aerobic:
    1 mi bike commute, 8.6 mi bike ride.

    Monday, 18.07.16
    Lifting:
    Push
    SQ: 3x3@185
    BP: 3x5@135

    Aerobic: 1.5 mi walk with family.

    Tuesday, 18.07.17
    Lifting:
    Push
    DL: 3x3@225
    Rw: 3x5@135

    Wednesday, 18.07.18
    Aerobic:
    1 mi bike commute, 8.6 mi bike ride.

    Thursday, 18.07.19
    Lifting:
    Full Body
    SQ 3x3@185
    BP: 3x5@135
    DL: 3x3@225
    Rw: 3x5@135

    I think I'm ready to abandon the push/pull split and the idea of cycling in the morning and lifting in the afternoon. After more than two years of unsuccessfully trying to implement this program, I'll probably go back to what has always worked for me in the past, which is EOD lifting/aerobic. It's hard enough to schedule one workout per day, but working out both morning and afternoon just hasn't worked out.

    Then there's also the motivational factor. I don't think I can motivate to lift and cycle each day. With an every other day alternation, it's easier to avoid burnout, keep things fresh.

    Plus, I just don't like exercising first thing in the morning, and then I tend to get drowsy afterwards, in the middle of the day. Late afternoon really is the ideal time for me.

    Plus-plus, if I only ride every other day, then I can go on somewhat longer rides, which opens up a few more possibilities down by the river. Just need to figure out if I'm still going to try to work in some kind of conditioning. Maybe that can be done on Sundays.

    Plus finally, I may get more of a metabolic boost from longer lifting sessions, although I still tend to believe that one hour is about the most one should do anaerobic exercise at any one time.

    Friday, 18.07.20
    Aerobic:
    11 mi bike ride.

    Got caught in a downpour the last few miles, felt good.

    Saturday, 18.07.21


    ---------------Week 6: Cycle IV---------------

    Sunday, 18.07.22
    Lifting:
    Push
    SQ 3x3@185

    It was the day of my dad's funeral, so I didn't have much time, but I got my squats in.

    Monday, 18.07.23
    Lifting:
    Full Body
    BP: 3 x 5 @ 145
    OP: 3 x 5 @ 95
    DL: 3 x 3 @ 225
    Rw: 3 x 5 @ 135
    PD: 3 x 5 @ 120
    SQ: 3 x 3 @ 195

    First full body lifting session in a long while. Felt good.

    Tuesday, 18.07.24
    Aerobic:
    1 mi bike commute, 9.6 mi bike ride.

    Cycling is starting to get a little easier, faster. I will probably start doing slightly longer routes once I begin microloading the barbells. I try to never work on more than one thing at a time. Should get up to a 3x3@235 Squat by next week though, so that's when I'll start to get up to the 13-17 mile range on the bike rides.

    EOD feels pretty good again. It's a good protocol for me.

    Wednesday, 18.07.25
    Lifting:
    Full Body
    SQ: 3 x 3 @ 205
    BP: 3 x 5 @ 155

    Had to run errands during my workout hour, but managed to get in the essential Squats, as well as the Bench Press. Should've pushed to get in the Deadlifts and Overhead Press too, but I was hungry. That's OK, they'll catch up. Just need a couple more sessions to get to my base Squat load of 3x3@235, then I can start microloading. Everything else will fall into place after that.

    Thursday, 18.07.26
    Aerobic:
    1 mi bike commute, 15.15 mi bike ride.

    Decided to go for a longer ride. Slept like a baby at night.

    Friday, 18.07.27
    Felt primed for a good lifting session, but end of summer camp activities took priority.

    Saturday, 18.07.28
    Lifting:
    Full Body
    BP: 3x5@155
    SQ 3@215
    DL: 3x3@235
    Rw: 3x5@135

    Really didn't feel like lifting, but got in the four of the six lifts. I will probably repeat the 3x3@215 squat workout on Monday before moving up to 225.

    ---------------Week 7: Cycle IV---------------

    Sunday, 18.07.29
    Aerobic:
    1 mi bike commute, 8.6 mi bike ride. About 2 mi walking to store and later, around Stillwater during a family outing.

    Monday, 18.07.30
    Lifting:
    Full Body
    SQ: 3 x 3 @ 215
    BP: 3 x 5 @ 160
    OP: 3 x 5 @ 105
    DL: 3 x 3 @ 245
    Rw: 3 x 5 @ 135
    PD: 3 x 5 @ 150

    Felt pretty good, but maybe I should repeat this workout once more to make sure my joints are prepped for more weight. My muscles seem fine with it though.

    Tuesday, 18.07.31
    Aerobic:
    1 mi bike commute, 8.6 mi bike ride. 1 mi walk to and from the park.

    Wednesday, 18.08.01
    Lifting:
    Full Body
    SQ: 3 @ 220

    Felt a little pain in my right knee on the first Squat workset, so I shut it down. I started late anyway, and the family was needing me to hang out. Too bad, I was feeling really primed for a good session.

    Aerobic: 1 mi walk to store and back with son later in the evening.

    Thursday, 18.08.02
    Lifting:
    Full Body
    SQ: 3 x 3 @ 220
    BP: 3 x 5 @ 165

    I think at this point I'll just try to get to 225 for the Squat and then start microloading from there. I have a strong desire for lifting to be easy these days. My motivation for progress just isn't there, but I do feel great afterwards.

    Friday, 18.08.03

    Saturday, 18.08.04


    ---------------Week 8: Cycle IV---------------

    Sunday, 18.08.05

    Monday, 18.08.06
    Lifting:
    Full Body
    SQ: 3 x 3 @ 225
    BP: 3 x 5 @ 135

    Tuesday, 18.08.07
    Aerobic:
    1/1/1 mi bike commute, 8.6 mi bike ride; 3/4 mi walking with fam.

    Wednesday, 18.08.08

    Thursday, 18.08.09

    Friday, 18.08.10

    Saturday, 18.08.11
    Lifting:
    Full Body
    BP: 3x5@145
    SQ 3x3@185
    OP: 3x5@95
    DL: 3x3@225

    Primed for the beginning of next cycle's lifting on Monday.
     
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    #1 Bare Lee, Jun 17, 2018
    Last edited: Aug 12, 2018
  2. Abide

    Abide
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    Barefooters
    1. Nederland -...

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    Getting back to recording, back is fully healed and the routine is becoming more regular. Now I need to spend some time putting together a schedule.

    I dropped the higher rep squats and deadlifts, and also switched to trap bar deadlifts only. It is a much more protective position for my back.

    Then heavy farmers are working well.

    ---------------Week 1: Cycle IV---------------
    Monday, 18.06.18


    Tuesday, 18.06.19

    Wednesday, 18.06.20

    Thursday, 18.06.21
    Squats 3@60,70,80,90
    Bike commute - 35k

    Friday, 18.06.22
    12k trail run

    Saturday, 18.06.23


    ---------------Week 2: Cycle IV---------------

    Sunday, 18.06.24

    Monday, 18.06.25

    Tuesday, 18.06.26

    Wednesday, 18.06.27

    Thursday, 18.06.28

    Friday, 18.06.29

    Saturday, 18.06.30


    ---------------Week 3: Cycle IV---------------

    Sunday, 18.07.01

    Monday, 18.07.02

    Tuesday, 18.07.03

    Wednesday, 18.07.04

    Thursday, 18.07.05

    Friday, 18.07.06

    Saturday, 18.07.07


    ---------------Week 4: Cycle IV---------------

    Sunday, 18.07.08

    Monday, 18.07.09

    Tuesday, 18.07.10

    Wednesday, 18.07.11

    Thursday, 18.07.12

    Friday, 18.07.13

    Saturday, 18.07.14


    ---------------Week 5: Cycle IV---------------

    Sunday, 18.07.15

    Monday, 18.07.16

    Tuesday, 18.07.17

    Wednesday, 18.07.18

    Thursday, 18.07.19

    Friday, 18.07.20

    Saturday, 18.07.21


    ---------------Week 6: Cycle IV---------------

    Sunday, 18.07.22

    Monday, 18.07.23

    Tuesday, 18.07.24

    Wednesday, 18.07.25

    Thursday, 18.07.26

    Friday, 18.07.27

    Saturday, 18.07.28


    ---------------Week 7: Cycle IV---------------

    Sunday, 18.07.29

    Monday, 18.07.30

    Tuesday, 18.07.31

    Wednesday, 18.08.01

    Thursday, 18.08.02

    Friday, 18.08.03

    Saturday, 18.08.04


    ---------------Week 8: Cycle IV---------------

    Sunday, 18.08.05

    Monday, 18.08.06

    Tuesday, 18.08.07

    Wednesday, 18.08.08

    Thursday, 18.08.09

    Friday, 18.08.10

    Saturday, 18.08.11
     

    #2 Abide, Jun 21, 2018
    Last edited: Jun 22, 2018
  3. Bare Lee

    Bare Lee
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    Glad to have you back!

    I think it was you who theorized that upper body stuff should be higher repped than the lower body stuff. So far, 3 x 3 for squats and deadlifts, and 3 x 5 for upperbody pulls and presses has been working well for me. I think my shoulders in particular like more reps at less weight, whereas my knees tend to like fewer reps.

    By the end of the year, if I'm back up close to or past my 1RM PRs, I may switch again to a weekly 5-7-3 wave, but right now I'm still enjoying the Push-Pull split at 3 for lower body and 5 for upper.

    Any races planned?
     
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  4. Abide

    Abide
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    Barefooters
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    Yeah same here with my shoulders, although I am actually benching and pressing more weight now with higher reps too, so the stimulus for the upper body seems to work for strength too.

    Not much on the race front, I skipped a couple of events because of the back. In Sep I'll be in Wales for a 100 miler although I am considering dropping to the 50 since the training has been awful. Just a few hikes with the family over summer which is just fine with me.

    Honestly just some weekly consistency would be nice right now too. I kind of like routine these days so hopefully we both can get that going this cycle.

    Glad you are still on the bike, it's really been growing on me lately to so some longer rides through the area.
     

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