Concurrent Strength & Endurance Training 2018: Cycle V

Discussion in 'Training Information/Training Regimens' started by Bare Lee, Aug 10, 2018 at 8:32 AM.

  1. Bare Lee

    Bare Lee
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    Assessment of Last Cycle:
    I finally gave up on the idea of daily aerobic and lifting with a AM/PM split. Which means I also gave up on the idea of a Push/Pull split for lifting.

    After that, I was able to work out semi-regularly, recovering a modicum of fitness.

    Plans for This Cycle:

    Work out six days a week--three aerobic, and three lifting, about an hour each day.

    Aerobic will still be mostly cycling.

    For lifting, I will do full body workouts, with the usual six basic, compound barbell lifts: Squat, Bench Press, Overhead Press, Deadlift, Row, and Pulldowns. The lifts are ordered Lower Push, Middle/Horizontal Push, High/Vertical Push, and Lower Pull, Middle/Horizontal Pull, High/Vertical Pull.

    I will start with a 1RM of 250 for the Squat, and begin microloading from there. All other lifts' loads will be determined by the Iron Ratio, relative to the Squat load:

    Squat = 1


    Deadlift = 1.15
    Bench Press = 0.75
    Overhead Press = 0.5
    Row = 0.66
    Pulldown = 0.75

    The 2 lower body lifts will be done 3x3 @ 90% of 1RM, while the 4 upper body lifts will be done 3x5 @ 85% of 1RM. T

    Thus, I will begin with these values:

    SQ: 3x3 @ 225
    BP: 3x5 @ 159
    OP: 3x5 @ 106
    DL: 3x3 @ 259
    Rw: 3x5 @ 140
    PD: 3x5 @ 159

    Adding one pound per workout to the Squat 1RM, I get these values for the cycle:

    Cycle V 2018.jpg

    ---------------Week 1: Cycle V---------------


    Sunday, 18.08.12
    Aerobic:
    1 mi bike commute, 8.6 mi bike ride. 1.5 mi walking.

    Monday, 18.08.13
    Lifting:

    BP: 3x5 @ 160
    OP: 2x5 @ 106
    SQ: 3x3 @ 225

    For some reason, I'm liking doing the bench press first these days. Then my wife came home, and we talked for a long time about workplace perturbations just as I was ready to do my first OP workset. I totally lost my warmup, but thanks to this being the first workout of the cycle, I made myself get back to it and finished the push lifts. I should've kept going to the pull lifts, but I was pretty hungry by then.

    OH, well, mission accomplished insofar as all three push lifts felt easy and doable and I got something of a pump as well, the first time I've felt that in quite a while. I'm no longer dreading lifting like I did most of the summer.

    Tuesday, 18.08.14
    Aerobic:
    2 mi bike commute.

    Bunch of stuff came up, so no bike ride.

    Wednesday, 18.08.15

    Thursday, 18.08.16

    Friday, 18.08.17

    Saturday, 18.08.18


    ---------------Week 2: Cycle V---------------

    Sunday, 18.08.19

    Monday, 18.08.20

    Tuesday, 18.08.21

    Wednesday, 18.08.22

    Thursday, 18.08.23

    Friday, 18.08.24

    Saturday, 18.08.25


    ---------------Week 3: Cycle V---------------

    Sunday, 18.08.26

    Monday, 18.08.27

    Tuesday, 18.08.28

    Wednesday, 18.08.29

    Thursday, 18.08.30

    Friday, 18.08.31

    Saturday, 18.09.01


    ---------------Week 4: Cycle V---------------

    Sunday, 18.09.02

    Monday, 18.09.03

    Tuesday, 18.09.04

    Wednesday, 18.09.05

    Thursday, 18.09.06

    Friday, 18.09.07

    Saturday, 18.09.08


    ---------------Week 5: Cycle V---------------

    Sunday, 18.09.09

    Monday, 18.09.10

    Tuesday, 18.09.11

    Wednesday, 18.09.12

    Thursday, 18.09.13

    Friday, 18.09.14

    Saturday, 18.09.15


    ---------------Week 6: Cycle V---------------

    Sunday, 18.09.16

    Monday, 18.09.17

    Tuesday, 18.09.18

    Wednesday, 18.09.19

    Thursday, 18.09.20

    Friday, 18.09.21

    Saturday, 18.09.22


    ---------------Week 7: Cycle V---------------

    Sunday, 18.09.23

    Monday, 18.09.24

    Tuesday, 18.09.25

    Wednesday, 18.09.26

    Thursday, 18.09.27

    Friday, 18.09.28

    Saturday, 18.09.29


    ---------------Week 8: Cycle V---------------

    Sunday, 18.09.30

    Monday, 18.10.01

    Tuesday, 18.10.02

    Wednesday, 18.10.03

    Thursday, 18.10.04

    Friday, 18.10.05

    Saturday, 18.10.06
     
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    #1 Bare Lee, Aug 10, 2018 at 8:32 AM
    Last edited: Aug 15, 2018 at 8:04 AM
  2. Abide

    Abide
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    Barefooters
    1. Nederland -...

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    Last cycle was not very consistent as you can see on my lack of posting. I am traveling again in a week but will focus on building consistency and regular posting for accountability.

    I will follow the routine I was following before the back injury but exclude Deadlifts as the still cause irritation in my back.

    ---------------Week 1: Cycle V---------------

    Sunday, 18.08.12

    50k trail race - slow but really enjoyed myself was able to run portions with my three older ones which was awesome.

    Monday, 18.08.13

    Tuesday, 18.08.14

    Wednesday, 18.08.15

    Thursday, 18.08.16

    Friday, 18.08.17

    Saturday, 18.08.18


    ---------------Week 2: Cycle V---------------

    Sunday, 18.08.19

    Monday, 18.08.20

    Tuesday, 18.08.21

    Wednesday, 18.08.22

    Thursday, 18.08.23

    Friday, 18.08.24

    Saturday, 18.08.25


    ---------------Week 3: Cycle V---------------

    Sunday, 18.08.26

    Monday, 18.08.27

    Tuesday, 18.08.28

    Wednesday, 18.08.29

    Thursday, 18.08.30

    Friday, 18.08.31

    Saturday, 18.09.01
     

  3. BroadArrow

    BroadArrow
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    Barefooters
    1. Illinois

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    life. it happens.

    well, genetic testing indicates that i do not have any "known pathogenic mutations" so the activity restrictions have been rescinded. i guess i am kinda disappointed because it leaves me confused as to why i *look* like my aorta is about to let loose at any time, but i have a tiny soda straw supplying blood to my corpus and no genetic reason to expect any future problems in that department. apparently, the uncertainty was weighing on me more than i realized because when i went to one of my wife's doctor's appointments (still kicking! even after being in a tight spot this spring), her friend who comes with us (to provide a knowledgeable but outside perspective as her son died from cancer a few years back) said i looked noticeably perkier and happier. she attributed it to resolving that whole thing, and i can't really argue, i guess.

    soooo.... i am trying to get back into regular weightlifting again. it just wasn't the same with sets of 20 repetitions with 5lb dumbbells... also, the children will all be in real school starting in a few days, so besides being lonely working at home while everyone else is in school (including my sweetie), i might have a shot at creating an actual routine that could possibly include physical fitness!

    but, that means i am back at the beginning after an extended break of minimal, fitful attempts. as evidenced by the internet, only time will tell how durable the success will be.

    -- week 1: 12aug18-18aug18 --
    sunday: running: 8.52mi (2.4 bona fide gravel) in 1:16

    monday: running: 5.87mi in 49:50

    pullups: 2x5
    squats: 4x6 at 7lbs (trying alternating depths of down/half/down/half/down/half for the set; you know, some ill-conceived idea to get full range as well as something better approximating the part of the range needed for jumping)
    press: 4x5 at 55lbs
    calf raises: 3x25
    (21 minutes)
     
  4. Bare Lee

    Bare Lee
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    Good to hear from you BA! Glad to hear the health scare has passed. All the best in getting your fitness mojo back!
     
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