Concurrent Strength & Endurance Training 2018: Cycle V

Discussion in 'Training Information/Training Regimens' started by Bare Lee, Aug 10, 2018.

  1. Bare Lee

    Bare Lee
    Expand Collapse
    Chapter Presidents
    1. Minnesota
    2. Presidents

    Joined:
    Jul 25, 2011
    Messages:
    5,883
    Likes Received:
    6,568
    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
    Lifting:

    SQ: 3x3 @ 226
    BP: 3x5 @ 160
    OP: 3x5 @ 107
    DL: 3x3 @ 260

    Everything felt solid, but the garage was pretty steamy, so I left out the upperbody pulls. Plus I felt a slight strain in my lower back on the last Deadlift set. Friday I'll hopefully get in a full workout. Feels good to be lifting with decent resistance again.

    Thursday, 18.08.16
    Aerobic:
    1 mi bike commute, 8.6 mi bike ride. 1.5 mi walking.

    Friday, 18.08.17
    Lifting:

    BP: 3x5 @ 161
    OP: 3x5 @ 107
    SQ: 3x3 @ 227
    DL: 3x3 @ 261
    Rw: 3x5 @ 135
    PD: 3x5 @ 160

    Saturday, 18.08.18


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

    Sunday, 18.08.19
    Aerobic:
    1 mi bike commute, 8.6 mi bike ride. 1 mi walking.

    Monday, 18.08.20

    Tuesday, 18.08.21
    Lifting:

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

    I think my new strategy for times when I'm tired or limited in time is to just get something in, rather than wait a day or until I can get a full workout in.

    Wednesday, 18.08.22
    Aerobic:
    1 mi bike commute, 8.6 mi bike ride.

    Thursday, 18.08.23
    Lifting:

    BP: 3x5 @ 162
    OP: 3x5 @ 108

    Got interrupted, once again.

    Friday, 18.08.24
    Lifting:

    SQ: 3x3 @ 230

    Was going to finish the workout, but once again, interruption. It will be nice to return to a regular school-year schedule in a week.

    Saturday, 18.08.25
    2-3 miles of walking, shuffling, pushing a stroller at State Fair.

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

    Sunday, 18.08.26
    Lifting:

    SQ: 3x3 @ 230
    BP: 3x5 @ 162

    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
    BP: 3x5 @ 165

    Back from a week on the North Shore of Lake Superior. My knees felt a little cranking on the 95-pound Squat warmup set, so I decided to wait a day.

    Tuesday, 18.09.04

    Wednesday, 18.09.05
    A couple of miles picking up the kids from school. Then some running while coaching my son's flag football team.

    Thursday, 18.09.06

    Friday, 18.09.07

    Saturday, 18.09.08


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

    Sunday, 18.09.09

    Monday, 18.09.10
    A mile walking

    Tuesday, 18.09.11
    A couple of miles walking, picking up the kids

    Wednesday, 18.09.12
    Lifting:

    SQ: 3 x 3 @ 185
    BP: 3 x 5 @ 135
    Overhead Press: 3 x 5 @ 95

    Thursday, 18.09.13

    Friday, 18.09.14

    Saturday, 18.09.15


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

    Sunday, 18.09.16
    Aerobic:
    1 mi bike commute, 8.6 mi bike ride.

    Monday, 18.09.17

    Tuesday, 18.09.18
    Aerobic:
    1 mi walking

    Wednesday, 18.09.19
    Lifting.

    BP: 3 x 5 @ 135
    OP: 3 x 5 @ 95
    SQ: 3 @ 185

    Knee felt a little cranky on squats, so this will have to count as a priming day.

    Thursday, 18.09.20

    Friday, 18.09.21
    Lifting:

    SQ: 3 x 3 @ 185
    BP: 3 x 5 @ 135
    OP: 3 x 5 @ 95

    Saturday, 18.09.22


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

    Sunday, 18.09.23

    Monday, 18.09.24
    Lifting:

    SQ: 3 x 3 @ 185
    BP: 3 x 5 @ 135
    OP: 3 x 5 @ 95

    Tuesday, 18.09.25

    Wednesday, 18.09.26
    Lifting:

    SQ: 3 x 3 @ 225
    BP: 3 x 5 @ 155
    OP: 3 x 5 @ 105

    Thursday, 18.09.27

    Friday, 18.09.28
    Lifting:

    SQ: 3x3 @ 225

    Squat felt heavy, then I felt a little nauseous. Lifted too soon after breakfast I guess. This weekend I'm moving the gym out of the garage and to a part of the house that has a higher ceiling, so that I can do my overhead presses standing.

    Saturday, 18.09.29
    Moved most of my weight stuff out of the garage, and got three 4'x8' sheets of 3/4" plywood from Menards. Then I realized that with the extra headroom, I could use the Rogue S-2 Squat Stand (92" H) instead of the S-1 (72" H) I have now, so I called up my nephews and asked if they were interested in the latter. They were, so they came by to pick it up before I moved everything to the new space. Now I just have to wait for the new rack to arrive. It will be great to finally be able to do proper overhead presses and start working on my pullups again.

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

    Sunday, 18.09.30
    Moved more furniture and threw away more stuff. I was pretty sore from Saturday. I must be really out of shape. The new Rogue S-2 Squat Stand should arrive Wednesday, along with some new rubber mats. Anxious to start working out in a new, more spacious space. Hopefully the better light and bigger space will be motivating.

    Monday, 18.10.01

    Tuesday, 18.10.02

    Wednesday, 18.10.03

    Thursday, 18.10.04

    Friday, 18.10.05

    Saturday, 18.10.06
     
    Collapse Signature Expand Signature
    #1 Bare Lee, Aug 10, 2018
    Last edited: Oct 1, 2018
  2. Abide

    Abide
    Expand Collapse
    Barefooters
    1. Nederland -...

    Joined:
    May 13, 2010
    Messages:
    3,213
    Likes Received:
    1,044
    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
    Run - 5k
    Some random lifting

    Tuesday, 18.08.21
    Run - 8k
    Some random lifting

    Wednesday, 18.08.22

    Thursday, 18.08.23
    Run - 8k

    Friday, 18.08.24

    Saturday, 18.08.25


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

    Sunday, 18.08.26

    Monday, 18.08.27
    Bike Commute - 35k

    Tuesday, 18.08.28
    Bench - 10@60, 5@80, 5@85, 5@90, 2@100, 2@100
    Pull downs - 6x10@60kgs

    Bike commute - 35k

    Back from traveling and lifting in a hotel gym. Felt good to get some heavy weight on the bar. The tentative plan is to alternate lifting and running all week. I tentatively have a 50 miler planned in a few weeks, although I may bail and just do a bike tour with some mountain hikes. Lately that's fitting my style more, less commitment and time constraints and more focus on enjoying the experiences.

    Wednesday, 18.08.29

    Thursday, 18.08.30

    Friday, 18.08.31

    Saturday, 18.09.01

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

    Alright trying to make some positive changes in my habits, I wrote out a new plan for three weeks to develop the lifting habit. It's steady and hopefully will help me lose some weight as well as a calorie deficit will be goal number one. I am still having minor back pain to deal with but I am hoping this will help restrengthen that area and my shoulder.

    Sunday, 18.09.09
    5k run

    Press - 5@40, 5@45, 7@55, 5x8@40
    Step ups - 5x8@40kgs

    Monday, 18.09.10
    5k run

    Squats - 3x5@80
    Pull downs - 5x10@50

    Tuesday, 18.09.11
    5k run

    Farmers - 5x80m@72
    Press - 5x8@40

    Wednesday, 18.09.12
    5k run

    Bench - 5@70, 5@80, 7@90, 5 x 10 @60
    Bent rows - 5x9@50

    Bike Commute - 35k

    Doing ok on the weight loss front, down about 5lbs. already.

    Thursday, 18.09.13
    Bike Commute - 35k

    Friday, 18.09.14
    5k run

    SLDL - 5X10@60
    Curls - 5 x 10@30

    Saturday, 18.09.15
    5k run

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

    Sunday, 18.09.16
    5k run

    Bench 3x75, 3x80, 6x90
    Step ups 5x10@40


    Monday, 18.09.17
    5k run

    Squats 2x5@80
    Pull downs 5x10@55

    Bike commute 35k

    I pulled my back again from the squats, like deja vu as I'm leaving for a trip tomorrow. Hopefully it clears up. I need to rethink heavy squats and deadlifts right now.


    Tuesday, 18.09.18
    5k run

    Down 10lbs so far. This starvation plus extra moving seems to be working.

    Wednesday, 18.09.19
    Headed out to England and Wales for a bike tour. I'm now waiting for my train to Doncaster to do my two day spin around the peak district. Then down to Cardiff to ride up through the Brecon beacons and Snowdonia. Supposed to do a fifty mile Saturday but I'm scratching that and going a solo journey. Will post some pics as I go.

    Bike - 120k

    20180919_081523.jpg
    Thursday, 18.09.20
    Bike - 100k

    Friday, 18.09.21
    Bike - 80k

    Saturday, 18.09.22
    Bike - 100k

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

    Sunday, 18.09.23
    Came home a bit early, was a colder windy and rainy few days.

    Run - 5k

    Monday, 18.09.24
    Run - 5k

    Press - 5@40, 5@50, 5@55, 2x10@40
    Low Pulls - 5 x 10 @ 50
    Farmers - 5 x 80m @ 72

    Tuesday, 18.09.25
    Run - 3k

    Sit ups, leg lifts and Ab rollouts - 3x10 of each

    Yoga

    Bike commute - 35k

    Wednesday, 18.09.26
    Run - 5k

    Bench - 10@40, 10@60, 8@70, 6@80, 2@90
    Pull downs - 6x8@50

    Bike commute - 35k

    My weight is still dropping, I am down almost 15 pounds in a couple of weeks. It feels good to be lighter. I am not sure how sustainable this pace is but my strategy of eating less and moving more seems to be working. I started out taking creatine to hopefully conserve some strength over the next few weeks. Once I am down to 190 I will start considering a target weight and then adjust my calorie intake from there.

    Thursday, 18.09.27
    Run - 5k
    Bike Commute - 35k
    Yoga

    Friday, 18.09.28
    Run - 5k

    Front squats - 3x5@60
    Tricep pull downs - 5x10@25
    Curls - 5x10@30

    Bike Commute - 35k

    Saturday, 18.09.29
    Run - 5k

    Sunday, 18.09.30
    Run - 5k

    Press - 5x10@40
    Low pulls - 5x10@70
    Farmers - 5x80m@72

    ---------------Week 8: Cycle V---------------
    Monday, 18.10.01

    Run - 5k

    Squats - 5x10@60

    Bike commute - 35k
    Yoga

    Well I figured out a new squat method that seems to work with my back issue. Box squats! Seems like I was likely getting too deep and that was putting too much pressure on my lower back. Box squats force me to go a little higher than normal but still below parallel. I am also not sitting on the bench just touching.

    Tuesday, 18.10.02
    Run - 5k

    Bench - 5x8@70
    Pull downs - 5x8@60

    Bike Commute - 35k
    Yoga

    Wednesday, 18.10.03
    Run - 5k
    Bike Commute - 35k

    Thursday, 18.10.04
    Run - 5k

    TBDL - 5x10@72
    Tricep pull downs - 5x10@25
    Curls - 5x10@30

    Yoga
    Bike Commute - 35k

    Friday, 18.10.05
    Situps,leg raises, roll outs - 3x10
    Bike Commute - 35k

    Feeling a bit beat up today so took a little rest day. Will be traveling over the weekend so this is it for the cycle. I must have jinxed myself as my weight loss completely stagnated...


    Saturday, 18.10.06
     

    #2 Abide, Aug 12, 2018
    Last edited: Oct 5, 2018
  3. BroadArrow

    BroadArrow
    Expand Collapse
    Barefooters
    1. Illinois

    Joined:
    Sep 24, 2014
    Messages:
    285
    Likes Received:
    325
    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)

    tuesday: running: 6.64mi (0.95 gravel) at 8:48 pace

    wednesday: running: 5.8mi at 8:17 pace

    pullups: 2x5
    squats: 4x6 at 85lbs
    press: 4x5 at 65lbs
    calf raises: 4x25
    (35 minutes)

    thursday: running 6.0mi at 8:08

    friday: running 5.86mi at 7:43 pace

    -- week 2: 19aug18-25aug18 --
    monday: running: 5.86mi at 8:14 pace

    pullups: 2x5
    squats 4x6 at 90lbs
    press:4x5 at 70lbs
    deadlift: 2x4 at 90lbs
    calf raises 4x25
    (33 min)

    tuesday: 5.85mi at 7:37 pace

    wednesday: 3.95mi at 8:25 pace

    thursday: running: 6.42mi at 7:46 pace

    pullups: 2x5
    squats 4x6 at 90lbs
    press 4x5 at 70lbs
    deadlift 3x5 at 100lbs
    calf raises 4x25
    (36 minutes)

    friday: 10.3mi at 8:15 pace

    -- week 3: 26aug18-1sep18 --
    monday: 6.62mi at 8:34
    tuesday: 4.05mi at 7:52
    wednesday: 3.25+mi at 7:37
    thursday: 7.91mi at 8:28

    -- week 4: 2sep18-8sep18 --
    wednesday: 5.92mi (0.95 gravel) at 9:36
    thursday: 7.9mi (0.95 gravel) at 9:14
    friday: 3.53mi at 8:57

    -- week 5: 9sep18-15sep18 --
    sunday: 26.2mi at 9:36
    monday: 5.2mi at 8:50
    tuesday: 2.78 at 7:56
    wednesday: 5mi (0.95 gravel) at 8:53
    thursday: 9.58mi at 8:28
    friday: 6.01mi at 8:34

    --week 6:16sep18-22sep18 --
    monday: 6.29mi at 8:47
     
    #3 BroadArrow, Aug 13, 2018
    Last edited: Sep 17, 2018
  4. Bare Lee

    Bare Lee
    Expand Collapse
    Chapter Presidents
    1. Minnesota
    2. Presidents

    Joined:
    Jul 25, 2011
    Messages:
    5,883
    Likes Received:
    6,568
    Good to hear from you BA! Glad to hear the health scare has passed. All the best in getting your fitness mojo back!
     
    Collapse Signature Expand Signature
  5. Abide

    Abide
    Expand Collapse
    Barefooters
    1. Nederland -...

    Joined:
    May 13, 2010
    Messages:
    3,213
    Likes Received:
    1,044
    Yeah great to hear from you BA! Start of a new school year is a great time for a new routine.
     

  6. BroadArrow

    BroadArrow
    Expand Collapse
    Barefooters
    1. Illinois

    Joined:
    Sep 24, 2014
    Messages:
    285
    Likes Received:
    325
    i'm just checking in real quick. obviously, i have been running more than lifting. the children have gotten old enough that they go to bed nicely now, but they still like to have someone sit with them. so that process does not involve screaming and running anymore, but still takes an hour and a half of clicking around on the computer that could surely be used more productively if i were more disciplined. :)

    a week ago, i found myself feeling like i actually had time to go running on sunday without feeling bad about imposing childcare on my wife. so, i went out slow and forced myself to walk for a minute every couple miles. happily, i was able to reinforce my arrogance about "any time, any where" by throwing down a basically untrained marathon distance and stay under my "official" finish times.

    i am glad to see everyone is still doing a little of this and a little of that even if our shoulders can still fit through doorways....
     
    Bare Lee likes this.
  7. Abide

    Abide
    Expand Collapse
    Barefooters
    1. Nederland -...

    Joined:
    May 13, 2010
    Messages:
    3,213
    Likes Received:
    1,044
    Nice when you get everything setup put up a picture. Keeping things organized in the garage have really helped keep me mentally focused in the mornings. Every weekend I will spend an hour cleaning and organizing out there.
     

  8. Bare Lee

    Bare Lee
    Expand Collapse
    Chapter Presidents
    1. Minnesota
    2. Presidents

    Joined:
    Jul 25, 2011
    Messages:
    5,883
    Likes Received:
    6,568
    Yah, it's funny, when I go through periods of not working out, the garage gets pretty messy, because I usually spend the time in between sets cleaning up after everyone. Now, moving out of the garage, it will be interesting to see how things pan out.

    I'll definitely post pics when the dust has settled. I have a pretty good idea of how I want things set up. I'm still considering getting rid of all my rubberized dumbbells. My nephews are interested. I would like to reduce fitness clutter as much as possible.

    Good to see you may have found a solution to your back issue. I would still go light for at least a few weeks after the back feels normal, just to make sure everything's healed up. I wonder if you were a victim of the dreaded butt wink? Luckily, I'm fat or stiff enough that just below parallel is about as low as I can go these days. I'm pretty convinced that Rippetoe is right about that being the proper depth.

    Also, congratulations on the weight loss! I think I've begun as well. For me, the need is greater, but that also means the initial stages should be easier. Just getting back into a consistent rhythm should translate into 15-20 pounds over a cycle or two. I would think, however, that if you get back into heavier weights it's going to be hard to control your appetite.
     
    Collapse Signature Expand Signature
    #8 Bare Lee, Oct 2, 2018
    Last edited: Oct 2, 2018
  9. Abide

    Abide
    Expand Collapse
    Barefooters
    1. Nederland -...

    Joined:
    May 13, 2010
    Messages:
    3,213
    Likes Received:
    1,044
    Well a tentative solution to the back issue, or at least a squat solution. Now at some point I need to start adding weight again, but I think doing it with box squats will definitely help. Plus adequate warm up and regular yoga hopefully. I definitley think the butt wink was the issue, or the bouncing at the bottom?

    i have a definite appetite, and its not fun. The biggest struggle is getting comfortable with being hungry often and also being ok with shit runs and rides. oh well a couple steps back for a few steps forward.
     

Share This Page