Concurrent Strength & Endurance Training 2018: Cycle VII

Discussion in 'Training Information/Training Regimens' started by Bare Lee, Nov 28, 2018.

  1. Bare Lee

    Bare Lee
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    I will continue with the Push/Pull split, and try to work in the aerobic and conditioning components as quickly as possible. I have to shift from specific goals to one of overall fitness, first, I'm thinking.

    Idealized Routine:

    AM
    bike ride/commute

    PM: Push
    Lift: Squat, Bench Press, Overhead Press.
    Assistance: Dips, Pullovers
    HIIT: 6 x 20s/2m phases (20 seconds all-out, 2 minutes recovery) on Air Dyne
    Sled: Push

    PM: Pull
    Lift: Deadlift, Pendlay Row, Pulldown/Chinup.
    Assistance: One-hand Dumbbell Row, Back Extensions
    HIIT: 6 x 20s/2m phases (20 seconds all-out, 2 minutes recovery) on Rower
    Sled: Pull

    I got the HIIT 20s/2m phasing idea from this article: https://www.t-nation.com/training/tip-everyone-should-do-this-type-of-hiit. Not sure if the this is the right ratio for me. I might try something more like 30s/90s.

    ---------------Week 1: Cycle VII---------------

    Began to prime last week of Cycle VII, ending with a squat 3RM of 205. So I'll start this cycle with 215, then begin microloading when I hit 225, or a 1RM of 250.

    Cycle VII 2018.jpg

    Sunday, 18.12.02
    Lifting:
    Pull
    DL: 3 x 3 @ 235
    Rw: 3 x 5 @ 135
    PD: 3 x 5 @ 145

    Finished up the split begun on Saturday, the last day of Cycle VI.

    Monday, 18.12.03
    Lifting:
    Push
    BP: 5 @ 155
    SQ: 3 @ 215

    Got a late start and was already hungry but I got in one set each of the last Bench Press and Squat priming loads before I get to my base of 1RM Squat = 250 (3RM = 225) on Wednesday.

    Tuesday, 18.12.04

    Wednesday, 18.12.05
    Lifting:
    Push
    SQ: 3 x 3 @ 225
    BP: 3 x 5 @ 160
    OP: 2 x 5 @ 105

    Ah, feels good to have reached my base loads. Now it gets easier with microloading.

    Thursday, 18.12.06
    Lifting:
    Pull
    DL: 3 x 3 @ 255
    Rw: 3 x 5 @ 140
    PD: 2 x 5 @ 160

    Friday, 18.12.07
    Lifting:
    Push
    SQ: 3 x 3 @ 226
    OP: 3 x 5 @ 106

    Saturday, 18.12.08


    ---------------Week 2: Cycle VII---------------

    Sunday, 18.12.09
    Lifting:
    Pull
    DL: 3 x 3 @ 260

    Monday, 18.12.10
    My son had strep throat, so had to take him to urgent care during my workout time. By the time we got home, I was feeling a bit hypoglycemic, so gave up on the workout and ate dinner. Then watched the Vikings' offense stink it up.

    Tuesday, 18.12.11

    Wednesday, 18.12.12
    Lifting:
    Push
    BP: 3 x 5 @ 161
    SQ: 3 @ 95

    Thursday, 18.12.13
    Lifting:
    Push
    SQ: 3 x 3 @ 230

    Friday, 18.12.14
    Lifting:
    Pull
    DL: 3 x 3 @ 275
    Rw: 3 x 5 @ 145
    PD: 2 x 5 @ 160

    Saturday, 18.12.15


    ---------------Week 3: Cycle VII---------------

    Sunday, 18.12.16
    Lifting:
    Push
    BP: 3 x 5 @ 165

    Monday, 18.12.17

    Tuesday, 18.12.18
    Lifting:
    Push
    SQ: 2 @ 185

    Something felt off in my right knee.

    Wednesday, 18.12.19
    Lifting:
    Pull
    DL: 3 x 3 @ 275
    Rw: 3 x 5 @ 145
    PD: 2 x 5 @ 160

    I finally figured out, that after a few days have passed without working out, it's better to get back at it with the Pull split rather than the Push split. I've prioritized Squats overall, for still good reasons, but after time off, Squats are possibly the hardest to motivate for, because they're harder and require the most technique. Deadlifts are dead easy, and something I know I can always do, no matter how tired or unmotivated.

    Thursday, 18.12.20
    Lifting:
    Push
    SQ: 2/3/2 @ 235
    OP: 3/5/5 @ 95

    I placed a flat piece of board under my feet, on top of the spongy padding, and that seemed to help. I felt more stable, and the extra half inch of height made clearing the j-hooks a bit easier.

    Friday, 18.12.21
    Lifting:
    Pull
    DL: 3 x 3 @ 275
    Rw: 3 x 5 @ 155
    PD: 2 x 5 @ 160

    Saturday, 18.12.22
    Lifting:
    Push
    BP: 3 x 5 @ 165
    SQ: 3 x 2 @ 236

    My stomach felt a little goofy, so I cut the Squats short.

    ---------------Week 4: Cycle VII---------------

    Sunday, 18.12.23
    Lifting:
    Pull
    DL: 3 x 3 @ 275
    Rw: 3 x 5 @ 155
    PD: 2 x 5 @ 165

    Monday, 18.12.24

    Tuesday, 18.12.25
    Lifting:
    Push
    SQ: 2/2/3 @ 237
    OP: 2/4/4 @ 110

    Felt a little pressure on my right knee on the first squat set, thought about shutting it down, but was able to complete the sets.

    Wednesday, 18.12.26
    My right hip/lower back area felt a little stiff, so I decided to skip the deadlifts.

    Thursday, 18.12.27
    Aerobic:
    6 min Airdyne, low intensity.

    Lifting:
    Push
    SQ: 1/3 @ 238
    OP: 1/2/5 @ 112

    Started late, and was a little concerned about the stiffness in my lower back/right hip, so I quit after one full set of squats.

    Friday, 18.12.28
    Lifting:
    Pull
    DL: 3 x 3 @ 276
    Rw: 3 x 5 @ 156
    PD: 2 x 5 @ 170

    Saturday, 18.12.29
     
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    #1 Bare Lee, Nov 28, 2018
    Last edited: Jan 1, 2019
  2. Abide

    Abide
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    I'm keeping this cycle more of the same and just going to slowly add on the weights and maintaining a 4 day lifting week. I will keep running a 5k a day, and biking to work.

    For weight I am on the other side of 185 right now, hoping to get to below 185 consistently by the end of this cycle.

    ---------------Week 1: Cycle VII---------------
    Monday, 18.12.03

    Run - 5k

    Press - 9@40, 5@45, 5@50
    Farmers - 80m@70, 2x80m@90

    Bike commute - 35k

    Ran out of time, after doing a bit of bike chain maintenance. Started up a intermittent fasting eating cycle. The goal is 2,500 calories a day between 11am and 7pm only. I am working on a way of preventing late night binge eating.

    Tuesday, 18.12.04
    Run - 5k
    Bike commute - 35k

    Wednesday, 18.12.05
    Run - 5k

    TBDL - 5@90, 5@95, 5@100, 3@110, 3@120, 1@140, 1@145
    Pull ups - 6, 5, 5, 5, 5

    Bike commute - 35k

    Thursday, 18.12.06
    Run - 5k

    Bench 10@60, 5@80, 5@85, 5@90, 5@95, 3@100, 1@105
    Curls - 3 x 10 @35
    Pull downs - 2 x 10 @ 60

    Bike commute - 35k

    Curls were making my collar bone joint grind, gonna skip them in the future.

    Friday, 18.12.07
    Run - 5k

    CGBP - 5 X @60
    Pull ups - 5 x 5
    Pull downs - 5 x 5 @ 60
    Roll outs - 5 x 10

    Bike Commute - 35k

    Saturday, 18.12.08
    Run - 5k

    Sunday, 18.12.09
    Run - 5k

    Squats - 5@60, 5@80, 5@85, 5@90, 5@95, 5@100
    C2B Pullups - 5 x 5
    Ab roll outs - 3 x 10


    ---------------Week 2: Cycle VII---------------

    Think I finally hit the solid 185 this week. Intermittent fasting is going ok, I have been having an extra beer a couple of nights though. Really should be eating more earlier. Sleep however has been shit, likely due to more alcohol consumption.

    Monday, 18.12.10
    Run - 5k

    Press - 5@40, 5@45, 5@50, 5@55, 4@60, 8@40
    Farmers - 80m @70, 80m x 4@90

    Bike Commute - 35k

    Tuesday, 18.12.11
    Run - 5k
    Bike Commute - 35k

    Wednesday, 18.12.12
    TBDL - 5@70, 5@90, 5@100, 5@110, 5@120, 3@130, 1@140
    Press - 5x10@40

    Bike commute - 35k

    The last TBDL was tough, not sure why it's not that heavy. Could be the weight loss I'd imagine.

    Thursday, 18.12.13
    Run - 5k

    Bench - 10@60, 5@80, 5@85, 5@90, 5@95, 1@100, 1@105, 1@107.5, 1@110, 14@60
    Pull ups - 8, 6, 6, 6, 5, 4, 8

    Pushed a little on the bench was happy with hitting 110. I want to start working the reps up with 100 so I can get back in the 5 range.

    Friday, 18.12.14
    Run - 5K
    Low pulls - 3x10@50,60,70, 5@80, 5@85, 2@100, 5@80
    K2E - 10, 10, 8
    Rollouts - 3 x 10

    Bike Commute - 35k

    Saturday, 18.12.15
    Run - 5k
    Squats - 5@60, 5@70, 5@80, 5@90, 3@100, 4@100, 1@100

    Sunday, 18.12.16
    Run - 5k

    ---------------Week 3: Cycle VII---------------

    Monday, 18.12.17
    Press - 5@40, 5@50, 5@55, 4@60, 3@60
    Farmers - 70, 90, 90, 90

    Bike Commute - 35k

    Tuesday, 18.12.18
    Run - 5k

    TBDL - 5@90, 5@100, 5@110, 5@120, 3@130, 1@140, 1@145
    Pull ups - 10, 7, 6, 5, 5, 5, 5
    Rollouts - 3x12

    Yoga

    Bike Commute - 35k

    Wednesday, 18.12.19
    Run - 5k
    Bike Commute - 35k

    Thursday, 18.12.20
    Sick... terrible 24hr stomach flu

    Friday, 18.12.21
    Run - 5k

    Bench - 3@8@60
    Pull downs - 3x8@60

    Bike commute - 30k

    Had an accident on my ride home, a weird fubar'd type of accident. There were high winds and a tree fell across a bridge railing that I cross on the way home. My light battery was going dead ( i accidentally left it on all day) and I turned onto the bridge and rode face first into the trunk... 25kph and my lip, nose and eye took the brunt of the impact. I literally had no idea what happened at first but was able to stay on my bike after impact and dragging my head underneath the tree. So good news is, its just nasty superficial cuts, a major shiner, a broken nose and a deep cut on my lip that needed some stitches. Could have been so much worse.

    Saturday, 18.12.22
    Painful face... was up most of the night at the hospital figured I'd take a rest day

    Sunday, 18.12.23

    Run - 5k

    Squats - 3@60, 3@70, 10x3@80
    Bench 5@60, 5@70, 5@80, 4@90, 3@95
    Pull ups - 9,8,6,4,4
    Rollouts - 2x10

    First workout after the accident, felt pretty good. Although the heavier weights really built a lot of pressure up in my facial injuries.

    ---------------Week 4: Cycle VII---------------
    Monday, 18.12.24

    Run - 5k

    Press - 5@40, 5@52.5, 5@47.5, 5@50, 5@52.5, 3@60, 11@40
    Farmers - 80m@70, 5x80m@90
    K2E - 10, 10, 8

    Tuesday, 18.12.25
    Run - 5k
    TBDL - 5@90, 5@100, 5@110, 3@120, 3@130, 1@140, 1@145

    Wednesday, 18.12.26
    Run - 5k
    MTB - 11k
    Squats - 5@60, 5@70, 5@80, 5@85, 5@90, 5@95
    Low Pulls - 10@60, 10@70, 10@75, 8@75, 10@75

    Thursday, 18.12.27
    Run - 5k
    Bike Commute - 35k

    Friday, 18.12.28
    Run - 5k
    Bench 10@60, 5@80, 5@85, 5@90, 3@100, 8@80
    Pull ups - 8,6,7,6,6,6
    Rollouts - 3 x 10

    Saturday, 18.12.29
    Run - 5k
    TBDL - 5@70, 5@90, 5@100, 5@110, 5@120, 4@130, 1@140
    K2E - 3 x 10

    Sunday, 18.12.30

    Run - 5k

    Press - 9@40, 5@45, 5@50, 5@55, 3@60, 10@40
    Farmers - 5 x 80m@110

    After that workout I literally laid down in bed and napped/passed out for 20 min. Definitely one of the harder workouts I have done in a while.

    Wow and that's the year. Face is mostly healed now minimal amount of scarring. Still thankful nothing but superficial injuries.
     

    #2 Abide, Dec 4, 2018
    Last edited: Dec 31, 2018
  3. Bare Lee

    Bare Lee
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    Holy Crap, watch out Mr. Abide! Reminds me of the time I ran into the back of a bus in Ethiopia. Hope you heal up soon!
     
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