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

    Wednesday, 18.12.19

    Thursday, 18.12.20

    Friday, 18.12.21

    Saturday, 18.12.22


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

    Sunday, 18.12.23

    Monday, 18.12.24

    Tuesday, 18.12.25

    Wednesday, 18.12.26

    Thursday, 18.12.27

    Friday, 18.12.28

    Saturday, 18.12.29
     
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    #1 Bare Lee, Nov 28, 2018
    Last edited: Dec 17, 2018 at 11:50 AM
  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

    Saturday, 18.12.15


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

    Sunday, 18.12.16

    Monday, 18.12.17

    Tuesday, 18.12.18

    Wednesday, 18.12.19

    Thursday, 18.12.20

    Friday, 18.12.21

    Saturday, 18.12.22


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

    Sunday, 18.12.23

    Monday, 18.12.24

    Tuesday, 18.12.25

    Wednesday, 18.12.26

    Thursday, 18.12.27

    Friday, 18.12.28

    Saturday, 18.12.29
     

    #2 Abide, Dec 4, 2018
    Last edited: Dec 13, 2018 at 2:02 AM

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