Concurrent Strength & Endurance Training 2018: Cycle VI

Discussion in 'Training Information/Training Regimens' started by Bare Lee, Oct 1, 2018.

  1. Bare Lee

    Bare Lee
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    More of the same. Will be using a new Rogue S-2 Squat Stand in a new, lighter and more spacious, space. Hopefully that will inspire more consistency.

    I'll start with a 250-pound 1RM Squat and see how it goes.

    Cycle VI 2018.jpg

    Still find myself a bit divided on whether to do a EOD full-body routine or an ED Push-Pull split. I guess I'll just see what happens.

    With the greater space, I may be inspired to use my rower more. Maybe I'll even get a 2nd-hand Airdyne bike.

    ------------------------------

    OK, got the new, second floor gym set up--pics soon to follow. Funny how much an extra foot overhead feels so much more open and spacious. Plus the natural lighting from the windows is energizing. Which is kind of ironic, because I've decided to give the push/pull split another try in conjunction with combining two kinds of indoor aerobic exercise: the rower on the pull days, and a new Schwinn Airdyne Pro on push days.

    On the last day of Cycle V, I went out to the western suburbs to try out a used Schwinn Airdyne AD4 advertised on craigslist. On the way there I stopped by a Johnson Fitness store to check out the newest Airdyne model, so that I could compare. They didn't have a floor model, so the guy there gave me a $150 discount voucher if I bought one in an affiliate store that did.

    So I went to another Johnson Fitness store and tried out the pro model there. This was a good move, as I felt pretty disappointed in the used AD4 once I got to the craigslist guy's house. The space between the handlebars and seat felt constricted, and it was pretty noisy, showing a little rust, and the seat was very uncomfortable, although this could be replaced with a conventional bike seat. The newest model, on the other hand, felt very comfortable and its belt drive was much quieter. Plus it has more computational features that may come in handy, but that wasn't really a consideration. I don't see myself getting too caught up in precise interval training programs.

    Anyway, I ended up buying the newest model, which was three times more than the used one, even with the discount, but if it gets me to finally work in the aerobic component, post-running, it will be worth it. It's been three years now since I had to give up running, and I haven't done any consistent aerobic work for more than a few months during that time.

    I think I've finally had to admit to myself that I'm just not up for cycling everyday on the same route, so it's either an EOD routine, like I used to do with running and lifting, or an ED, push/pull split. And I think the push/pull split + aerobic will only work if the aerobic component is convenient and easy on a daily basis. Which means it must be indoors, unfortunately. It's easy to run outside in the middle of winter, or on a rainy day, but less so when cycling, for me, and nearly impossible to motivate for on a daily basis.

    And now I have enough space to have my weights, squat stand, dumbbells, rower, and Airdyne bike all set up in the same space. So no excuses. I feel like this cycle will be kind of do-or-die for the push/pull split. If I don't make it happen now, I may never make it happen.

    And then this morning I see Thibaudieu reiterate his advocacy for a push/pull split for natural lifters:
    https://www.t-nation.com/training/the-best-damn-workout-plan-for-natural-lifters

    So that helps convince me to give it another try.

    The plan then, will be to do the lifting first, for about 30 minutes, then the aerobic for another 20-30, and then, if I get ambitious, some other accessory stuff afterwards, like sled work, or mobility stuff.

    Push Day:
    Squat
    Overhead Press
    Bench Press

    Airdyne Aerobic

    Sled Push?

    Pull Day:
    Deadlift
    Pulldown/Chin-up
    Row

    Rower Aerobic

    Sled Pull?

    I also decided to keep my dumbbell set, after fruitlessly trying to sell it on craigslist for what I thought was a fair price. So I may end up using dumbbells once or twice a week for pressing variety.

    One disadvantage of having the weights out of the garage, is that if I do decide to finally use my sled on a regular basis, I'll probably have to pick up some used 45-pound plates. I've found the loaded carries of bringing all my lifting stuff around the house and upstairs to be hard on my knees, so I don't think I will want to haul the plates back down every time I want to do sled work.


    ---------------Week 1: Cycle VI---------------

    Sunday, 18.10.07

    Monday, 18.10.08
    Lifting:
    Push
    SQ: 3 x 3 @ 135
    OP: 3 x 5 @ 95
    BP: 3 x 5 @ 135

    Aerobic: Air Bike, 5 min

    My left knee felt a little painful, so I limited myself to 135 pounds. The Overhead Press felt great! Finally get to do it properly, standing. I think I will place it second and make it a point of emphasis now. Some folks on T-Nation seem to think it's more important that the Bench Press.

    I only did five minutes of Air Bike. Man, am I out of shape. I still have to do some finer adjustments. With the moving handlebars, it doesn't feel right to set up the seat the same as I would with a road bike. Seems like my butt needs to be more directly over the pedals otherwise I lean forward too much and it's more of an arm workout.

    I also wanted to put on the Ergon PC2 pedals, but I see they've been discontinued.

    Tuesday, 18.10.09
    Lifting:
    Pull
    DL: 3 x 3 @ 185
    Rw: 3 x 5 @ 135
    PD: 3 x 5 @ 120

    Aerobic: Rower, 5 min

    Continuing to build slowly. Man, the indoor aerobic sure is boring. I may have to switch to interval training, or start listening to podcasts or something.

    Wednesday, 18.10.10
    Lifting:
    Push
    BP: 3 x 5 @ 135
    SQ: 3 x 3 @ 185
    OP: 3 x 5 @ 95

    Aerobic: Air Bike, 15 min

    I think my double padded platform feels a bit too giving now. I may have to squat and overhead press on a piece of wood over it.

    Air Bike was much easier with headphone music. Indoor aerobics definitely needs some aural enchancment to prevent mental agony.

    After another priming Pull workout, I should be ready to establish a baseload of 3x225 on the Squat on Friday.

    Thursday, 18.10.11
    Aerobic

    2 mi bike commute, a little snow shoveling . . .

    Friday, 18.10.12

    Saturday, 18.10.13


    ---------------Week 2: Cycle VI---------------

    Sunday, 18.10.14

    Monday, 18.10.15

    Tuesday, 18.10.16
    Been sleeping a lot since Thursday. I think I had a virtually asymptomatic flu bug, manifest only in tiredness and just a hint of body aches.

    Wednesday, 18.10.17


    Thursday, 18.10.18

    Friday, 18.10.19
    Made final push towards garage/house cleanup and reorganization during my normal, late afternoon workout time this week. It was worth it I think.


    Saturday, 18.10.20


    ---------------Week 3: Cycle VI---------------

    Sunday, 18.10.21

    Monday, 18.10.22
    Lifting:
    Push
    SQ: 3 @ 95

    Had just a bit of time before the flag football season-end party, so got in some lite squats to prime for Tuesday.

    Tuesday, 18.10.23

    Wednesday, 18.10.24

    Thursday, 18.10.25

    Friday, 18.10.26

    Saturday, 18.10.27


    ---------------Week 4: Cycle VI---------------

    Sunday, 18.10.28

    Monday, 18.10.29

    Tuesday, 18.10.30

    Wednesday, 18.10.31

    Thursday, 18.11.01

    Friday, 18.11.02

    Saturday, 18.11.03


    ---------------Week 5: Cycle VI---------------

    Sunday, 18.11.04

    Monday, 18.11.05

    Tuesday, 18.11.06
    Lifting:
    Push
    BP: 3 x 5 @ 135
    OP: 3 x 5 @ 95
    SQ: 3 x 3 @ 45

    For the squat, I just wanted to make sure my knees were fine, which they were. In the past, my knees have felt a bit cranky when I've tried to get back into my routine, so I'm going to make sure to go slow if need be this time around.

    Wednesday, 18.11.07
    Lifting:
    Pull
    DL: 3 x 3 @ 225
    Rw: 3 x 5 @ 135
    PD: 3 x 5 @ 120

    Thursday, 18.11.08

    Friday, 18.11.09
    Lifting:
    Push
    BP: 3 x 5 @ 135
    OP: 3 x 5 @ 95
    SQ: 3 x 3 @ 135

    Knee still feels fine on squats, but will continue to increase load gradually.

    Saturday, 18.11.10


    ---------------Week 6: Cycle VI---------------

    Sunday, 18.11.11

    Monday, 18.11.12
    Lifting:
    Push
    SQ: 3 x 3 @ 185
    BP: 3 x 5 @ 135
    OP: 3 x 5 @ 95

    I was going to do some HIIT on the air dyne, I swear I was, but I had to take my son to science night at his school.

    Knees are still holding up. My double-padded floor feels a little squishy, but I felt it necessary in order protect the second floor while deadlifting. On hindsight, maybe I should've bought horse stall mats at fleet farm instead of the interlocking squares from Amazon.

    Tuesday, 18.11.13
    Lifting:
    Pull
    DL: 3 x 3 @ 225
    Rw: 3 x 5 @ 135

    Squishy floor does great on deadlifts, really absorbs the reset, no boom at all. I skipped the pulldowns because I had taken the cable off in order to replace the pulleys with ones with bearings, in order to make them quieter, but the ones I ordered didn't work, and the ones I ordered to replace those won't arrive until Wednesday.

    Wednesday, 18.11.14
    Lifting:
    Push
    BP: 3 x 5 @ 140
    SQ: 3 x 3 @ 195

    Thursday, 18.11.15

    Friday, 18.11.16
    Lifting:
    Push
    BP: 3 x 5 @ 145
    SQ: 3 x 3 @ 205
    OP: 3 x 5 @ 95

    Saturday, 18.11.17


    ---------------Week 7: Cycle VI---------------

    Sunday, 18.11.18
    Lifting:
    Pull
    DL: 3 x 3 @ 235

    Just had time for deadlifts before a family shopping trip.

    Monday, 18.11.19

    Tuesday, 18.11.20
    Lifting:
    Push
    BP: 3 x 5 @ 150
    SQ: 3 x 3 @ 215
    OP: 3 x 5 @ 100

    Not sure if I will start microloading at 225 or 235. I'm definitely enjoying the relatively easy lifting.

    Wednesday, 18.11.21

    Thursday, 18.11.22

    Friday, 18.11.23

    Saturday, 18.11.24


    ---------------Week 8: Cycle VI---------------

    Sunday, 18.11.25

    Monday, 18.11.26

    Tuesday, 18.11.27

    Wednesday, 18.11.28
    Man, I totally let Thanksgiving and a living room reorganization project get me off my game.

    I started to bench buy my stomach felt a little goofy, so I put off getting back at it another day. The plan for the rest of the week is just to get things primed for Cycle VII.

    Did some raking and last-minute driveway clearing before a mild snow fall. You know you're out of shape when you count that as part of your workout.

    Thursday, 18.11.29
    Lifting:
    Push
    BP: 3 x 5 @ 145
    SQ: 3 x 3 @ 185

    HIIT: AirDyne, 3 x 20s/120s

    Squat felt fine after a week off, probably shoud've done more, but my digestive system had been feeling a little out of sorts throughout the day.

    Finally hit some HIIT. Went well. I'll push a bit more on the 20-second intense phases, and eventually bring it up to six cycles. The AirDyne bike really works well for intervals, not sure if I would like it as much with steady-state aerobic work.

    Still have to work in the morning bike ride and sled work, but I'm feeling like I might finally do it next cycle.

    Friday, 18.11.30

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

    HIIT: Concept 2 Rower, 3 x 20s/120s

    Saturday, 18.12.01
    Lifting:
    Pull
    BP: 3 x 5 @ 145
    OP: 3 x 5 @ 95
    SQ: 3 x 3 @ 205
     
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    #1 Bare Lee, Oct 1, 2018
    Last edited: Dec 3, 2018
  2. Abide

    Abide
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    I am hoping by the start of this cycle I will be down to 195 lbs. body weight. I will keep doing the calorie deficit for 2-3 more weeks into this cycle to get sub 190. This will be the focus for the first half, I was initially concerned that the weight loss would start to taper, however that has not been the case and i have been losing on average 4 lbs. per week.

    So like Bare Lee more of the same, a 5k run every morning and lifting as frequently as I can. Lifting I will eventually switch back to a heavier routine but I have been liking the 5x10s so for now I will keep those up. I will also add 2-3 days a week of body weight exercises, push-ups, pull-ups & sit-ups. I can finally do a pull up again, a combination of weight loss and time for the shoulder seem to have worked. I am going to add dead lifts back in at some point, but likely trap bar deadlifts. I really miss heavy lifting though, and stupidly enough my back is still problematic. I will also make an appointment to see a physio to get that worked out.

    I have kind of given up the longer run / ultra concept for now, I am really enjoying the 5k every morning and joint wise things feel great. It's also working wonders with regulating sleep and digestion. Historically I have always enjoyed short frequent runs, and I am not sure why I gave them up. I will also still continue biking and yoga.

    ---------------Week 1: Cycle VI---------------
    Monday, 18.10.08


    Tuesday, 18.10.09
    Run - 5k

    Squats - 7x3@60,70,75,80

    Bike commute - 35k

    Well not quite at the 195 mark, so the weight loss slowed down after all. I am going to reduce the beer consumption a bit more and see if that has any affect.

    Wednesday, 18.10.10
    Run - 5k

    Press - 5 x 10 @ 45
    Farmers - 5 x 10 @ 72
    Low pulls - 5 x 10 @70

    Bike Commute - 35k

    Thursday, 18.10.11
    Run - 5k
    Bike Commute - 35k

    Friday, 18.10.12
    Run - 5k

    Bench - 5x10@70
    TBDL - 5x10@72

    Bike Commute - 35k

    I think I am ready to add some weigh to the TBDL. I might start a 10kg a week increase.

    Saturday, 18.10.13

    Sunday, 18.10.14

    ---------------Week 2: Cycle VI---------------


    Monday, 18.10.15
    Run - 5k
    Tuesday, 18.10.16
    Run - 5k
    Wednesday, 18.10.17
    Run - 5k
    Bike Commute - 35k
    Thursday, 18.10.18
    Run - 5k
    Friday, 18.10.19
    Run - 5k
    Bike Commute - 35k
    Saturday, 18.10.20
    Run - 5k
    Sunday, 18.10.21
    Headed off to vacation!

    ---------------Week 3: Cycle VI---------------
    Monday, 18.10.22

    Run - 5k
    Tuesday, 18.10.23
    Run - 5k
    Wednesday, 18.10.24
    Run - 5k
    Thursday, 18.10.25
    Run - 5k
    Friday, 18.10.26
    Run - 5k
    Bike Commute - 35k
    Saturday, 18.10.27
    Run - 5k
    Sunday, 18.10.28
    Run - 5k

    Squats - 5@60, 10@70, 2x10@60
    Low pulls - 5x10 @ 70
    Ab roll outs - 3 x12

    ---------------Week 4: Cycle VI---------------

    Monday, 18.10.29
    Run - 5k

    Bench - 10@60, 5@60,10@70, 10@60
    Pull ups - 6,5,5
    Knees to Elbows - 2 x 10

    Bike Commute - 35k

    Wow how time flies. I need to get better at updating my posts. Still working at losing weight, but definitely hit a plateau a couple weeks ago. I'm shifting back to my wendler 531 plan which is still being tweaked. I'm still going back and forth between doing higher rep sets or just heavier but more sets.

    Tuesday, 18.10.30
    Run - 5k
    Bike commute -35k
    Wednesday, 18.10.31
    Run - 5k
    Bike commute -35k
    Thursday, 18.11.01
    Run - 5k
    Bike commute -35k
    Friday, 18.11.02
    Run - 5k
    Bike commute -35k
    Saturday, 18.11.03
    Run - 5k
    Sunday, 18.11.04
    Run - 5k
    ---------------Week 5: Cycle VI---------------

    Monday, 18.11.05
    Run - 5k
    Bike commute -35k
    Tuesday, 18.11.06
    Run - 5k
    Bike commute -35k
    Wednesday, 18.11.07
    Run - 5k
    Bike commute -35k
    Thursday, 18.11.08
    Run - 5k
    Bike commute -35k
    Friday, 18.11.09
    Run - 5k
    Bike commute -35k
    Saturday, 18.11.10
    Run - 5k
    Sunday, 18.11.11
    Run - 5k
    ---------------Week 6: Cycle VI---------------

    Monday, 18.11.12
    Run - 5k

    Bike commute -35k
    Tuesday, 18.11.13
    Run - 5k

    Bike commute -35k
    Wednesday, 18.11.14
    Run - 5k

    Bike commute -35k
    Thursday, 18.11.15
    Run - 5k

    Friday, 18.11.16
    Run - 5k

    DL - 3@70, 3@90, 3@110, 3@120, 3@125
    Press - 5x8@40

    Saturday, 18.11.17
    Run - 5k

    Sunday, 18.11.18
    Run - 5k

    Squat - 5@60, 5@70, 5@80, 5@90, 5@100
    Low Pulls - 5x10@80

    ---------------Week 7: Cycle VI---------------

    Monday, 18.11.19
    Run - 5k

    Bench - 10@60, 5@70, 5@80, 5@90, 4@95, 3@100, 9@60
    Pull ups - 6, 5, 5, 5, 5, 5
    K2E - 8, 6, 6

    Bike commute -35k

    Plan for the time being is mainly doing progressive sets of 5's of the 4 big lifts, and then 5 x 5-10 of the supporting lifts. Basically a squat, bench, press, DL day with some back work. Trying to go a little more by feel to make sure I don't arbitrarily push too hard per Wendler 531.

    Tuesday, 18.11.20
    Run - 5k

    Press - 10@40, 5@50, 5@55, 5@57.5, 3@60, 10@40
    Farmers - 80m@70, 4x80m@90

    Bike commute -35k

    I am trying to figure out a few things this cycle, first how to consistently track my workouts. So I bought a notebook and am now writing everything down as a daily journal which seems like it might help, if I stick with it of course

    Secondly I have adopted a meditation practice in addition to doing yoga. It's been quite an eye opening process, but really seems to be help some of the constant mental craziness.

    Thirdly I basically gave up the internet, with this site being the exception. I need to focused effort on spending time with family and while minimizing filling my brain with useless nonsense.

    Oh an finally I am reasonably close to hitting my target goal weight. I would still like to drop 10 more pounds from 190 to 180, but also learn to hang in that region more consistently.

    PS... I started wearing my belt almost all the time while working out and lifting heavier. And my back pain has vanished for the last couple of days, crossing my fingers.

    Wednesday, 18.11.21
    Run - 5k
    Bike Commute - 35k
    Yoga

    Jumped a bit ahead on my lifting over the weekend so a day off was in order. The 5k a day addiction is a great little habit I ran into... Now I have zero interest in running any further. The cold weather doesn't help.

    Thursday, 18.11.22
    Run - 5k

    TBDL - 3@90, 3@90, 3@110, 3@110, 3@120, 3@120
    Close Grip Bench Press - 10@60, 10@60, 10@60, 10@60, 10@60

    Bike commute - 35k

    Nice little thanksgiving workout.

    Friday, 18.11.23
    Run - 5k

    Squat - 3@60, 3@80, 3@85, 3@90, 3@95, 3@100, 3@105
    Pulldown - 5X5@60
    Low Pull - 5x8@60

    Bike commute - 35k

    Saturday, 18.11.24
    Run - 5k

    Sunday, 18.11.25
    Run - 5k

    Bench 10@60, 5@70, 5@80, 5@90, 3@100, 1@102.5, 1@105, 1@107.5
    Pull ups - 10, 7, 5, 5, 5, 5, 5, 5

    ---------------Week 8: Cycle VI---------------
    Monday, 18.11.26

    Run - 5k

    TBDL - 5@60, 5@90, 5@110, 3@115, 3@120, 1@140, 1@140
    Low pulls - 10@50, 10@70, 10@80, 8@80, 9@80
    Ab Rollouts - 3x10

    Bike commute - 35k

    Run was really difficult this morning, I have a small niggle on my heel that has been bothering me. Once its warmed up it goes away but it took forever to warm up. I might start doing a fast warm-up at home before I go. With the TBDL and a weight belt my back seems to be holding up to heavier weights. Like you said BL my appetite is skyrocketing too.

    Tuesday, 18.11.27
    Run - 5k

    Press - 6@40, 5@45, 5@50, 5@55, 4@60, 12@40
    Farmers - 5x80m@90

    Bike commute - 35k

    Wednesday, 18.11.28
    Run - 5k
    Bike commute - 35k

    Thursday, 18.11.29
    Run - 5k

    Squats - 5@40, 5@60, 5@80, 5@85, 5@90, 5@95, 1@100, 1@110, 1@110
    Curls - 5x10@30
    Tricep pushdowns - 5x10@30

    Bike Commute - 35k

    Friday, 18.11.30
    Run - 5k

    Bench - 10@60, 5@80, 5@85, 5@90, 3@100, 2@100
    Pull ups - 5x5

    Bike commute - 35k

    Saturday, 18.12.01
    Off

    Sunday, 18.12.02
    Run - 4k

    Squats - 5@40, 5@60, 5@80, 5@85, 3@90, 1@100, 1@105, 1@110 fugly
    Low Pulls - 5x10@77

    was at the local gym, made me really appreciate having the home gym setup.
     

    #2 Abide, Oct 2, 2018
    Last edited: Dec 4, 2018
    Bare Lee likes this.
  3. Bare Lee

    Bare Lee
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    Hmnn, curious about the meditation. My older brother meditates, says it does him a lot of good. Back when I trained karate in Japan, we meditated after each session, but my shins were usually in enough pain that all I usually thought about was when we would finish meditating so I could stop kneeling on my shins.

    I thought if I ever get the first-thing-in-the-morning bike ride going, that would be my meditation. I think about 30 minutes would do it, similar to your 5k a day. That would be enough to get the heart rate and metabolism up, without, hopefully, tiring me enough to make me drowsy later in the day.

    Anyway, how would you compare the somewhat meditative experience of running to the more focused experience of direct meditation?

    Agree with you about the internet. I dropped out of social media five years ago or so. Now I mostly just read the headlines in the morning over breakfast.
     
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  4. Abide

    Abide
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    Well until I started meditating I didn't realize how much I used my runs as meditation, you kind of do similar things like feel your breathing, assess random little pains and randomly get lost in thought. But now that I am doing focused meditation before my run it actually allows for more directed thinking during my run. I think that has been the biggest benefit for me as it allows for productive thought during my most productive time. Also when I get off track in dreamland it teaches me how to jump back into focused thought quicker and more effectively. It also helps take the emotion out or really consider why the emotion is there. So yeah it has definitely been worthwhile for me and the 10 minute meditation goes by like a blink of the eye now.

    I also tried meditating on the bike, I wouldn't recommend that... but definitely do the morning exercise. There is a book called spark that is all about it. I haven't read it since I already do the routine but have seen generally good reviews about it.

    We still need some pics of your new gym! I got my older two boys lifting with me occasionally. We bought a 10kg olympic bar that should be arriving soon. It's kind of fun the more interested they get.
     

  5. Bare Lee

    Bare Lee
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    Thanks for the explanation. I think I'll first focus on getting the early morning bike ride going, then, if successful, think about a pre-ride meditation session.

    I've been putting off on pics of the new home gym while I try to get my pulley situation figured out. My wife doesn't like how the pulleys I got at Menards squeak. So I've been looking for ones with bearings, but it turns out it's hard to find exact kind I want. I did end up tracking some down, though, and they are due for delivery today I think. So pics coming soon . . .

    Found "Spark" used for $5.49. Might be a good meditation to read a few pages of that while taking a morning dump, as prelude to the bike ride . . .
     
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  6. Abide

    Abide
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    How's the book? Lately that's all the reading I have been doing too. I can't even seem to get into a audible book. I'm working my way through thinking fast and slow. It makes me sleepy...

    It might be a bit hard with the winter settling in, but yeah the morning routine really works wonders for me. Sounds like a good idea about the squeak, wd40 works for a few weeks at a time but the bearing idea might be smoother.
     

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