Concurrent Strength & Endurance Training 2019: Cycle I

Discussion in 'Training Information/Training Regimens' started by Bare Lee, Dec 26, 2018.

  1. Bare Lee

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

    Joined:
    Jul 25, 2011
    Messages:
    5,890
    Likes Received:
    6,568
    Assessment of 2018.

    Well, never got to some serious progressive overload via microloading in 2018, but at least I never fell completely off the exercise bandwagon either. By the end of the year, I got back to what I consider a base level of lifting, that is, a level that comes back relatively easily within two to four weeks of priming, after which I start to feel greater resistance, and need to start progressive microloading. For me, that’s roughly a Squat 1RM of 260-265 pounds.

    Goals for 2019.

    For lifting, I would like to meet these maxes some time in the second half of 2019:

    Deadlift: 1RM = 405, 3RM = 365
    Squat: 1RM = 350, 3RM = 315
    Bench Press: 1RM = 265, 5RM = 225
    Overhead Press: 1RM = 175, 5RM = 150
    Pendlay Row: 1RM = 235, 5RM = 200
    Pulldown/Chinup: 1RM = 265, 5RM = 225

    These numbers are all based on my Iron Ratio and Rep Percentages.

    The Iron Ratio is:

    Squat = 1 unit
    Deadlift = 1.16
    Bench Press = 0.755
    Overhead Press = 0.5
    Row = 0.7
    Pulldown/Chinup = 0.755

    The Deadlift, Squat, Bench, and Press ratios are fairly conventional, taken from several different sources on ‘structural balance’ (https://www.t-nation.com/search?q=structural balance). The standard ratios are 5:4:3:2, respectively. I follow these pretty closely. I bring the Deadlift down a little just to make sure my Squats have properly prepped my hips and lower back for the strain of deadlifting. The exact determination of 1.16, instead of 1.15, as it was previously, is so that my 1RM goals for each comes out at a relatively even eight 45-pound plates for the Deadlift 1RM, six 45-pound and two 25-pound plates for the deadlift 3RM, and six 45-pound plates for the Squat 3RM. I may test the Deadlift 1RM of 405 when I get to it, but I think I will stick to a 3RM goal (315) for the Squat, for safety’s sake.

    I also added a bit to the Bench ratio to make that come out even at 225 for my 5RM goal. I’m not sure if I will attempt a 1RM for the Bench either, as there is some injury risk involved with my aging shoulders.

    The Row ratio is somewhat arbitrarily set, and I doubt I’ll be able to maintain the ratio as the weights increase and my leverage decreases. There will probably come a limit below body weight when it will become impossible to lift with good form, or likely to fall forward with good form. I think the upper limit is probably around 200 pounds.

    The Pulldown/Chinup ratio is also somewhat arbitrary set, at equal to the Bench. At some point here as well, it will become impossible to do Pulldowns, after which I will begin to pull myself up off the floor. At that point I will switch to Chinups, or perhaps begin transitioning to Chinups a bit before I get to that point using bands. Alternatively, I could strap myself down for heavier Pulldowns, but I think I prefer the more natural motion of Chinups.

    The Rep Percentages are also fairly conventional, averaged out from several different sources on the subject. They are:

    1RM = 100%
    2RM = 95% of 1RM
    3RM = 90% of 1RM
    5RM = 85% of 1RM
    7RM = 80% of 1RM

    For aerobic goals, this will be measured by my blood pressure. I hope to get back down into a normal range as soon as possible. Once there, I will simply seek to maintain it. Besides that, I don't have any specific conditioning or endurance goals, although it would be nice to get my bike ride speed up to a 15-16 mph average.

    Goals for Cycle I.

    I will continue with the Push/Pull split, and try to work in the aerobic and conditioning components as quickly as possible, now that I have achieved a base for microloading. There's a chance I will go back to a fullbody EOD workout plan, if I find it's too taxing mentally or physically to lift every day, or if I give up once and for all on the idea of going for a bike ride every morning. Or I could just switch between the two plans, depending on time and motivation.

    Idealized Routine:

    AM
    bike ride/commute

    PM: Push
    Lift: Squat, Bench Press, Overhead Press.
    Assistance: Dips, Pullovers
    HIIT: 15/45 x 5 on Air Dyne
    Sled: Push

    PM: Pull
    Lift: Deadlift, Pendlay Row, Pulldown/Chinup.
    Assistance: One-hand Dumbbell Row, Back Extensions
    HIIT: 15/45 x 5 on Rower
    Sled: Pull

    I doubt I will incorporate much in the way of assistance as long as I’m making steady progress on the main lifts.

    For HIIT, I think I will start with 15 seconds of high-intensity, 45 seconds of recovery, for five minutes total, and adjust as my conditioning improves.

    Here are the loads for the first three cycles, based on my Iron Ratio and Rep Percentages. I won't take the scheduling too seriously though. If I fall behind I'll simply make up the missed loads and lower the starting loads for the next week/cycle. Each lift has two columns, one for its 1RM, and one for its 3RM (lower body lifts) or 5RM (upper body lifts). This repeats three times for a week, and twelve times, or four weeks, across the page. Thus, two complete rows represent a cycle of eight weeks.

    Cycle I, II, III 2018.jpg

    ---------------Week 1: Cycle I---------------

    Sunday, 18.12.30

    Monday, 18.12.31
    Lifting:
    Push
    BP: 3 x 5 @ 170
    SQ: 2/3/3 @ 240
    OP: 2/4/4 @ 115

    Didn't lift over the weekend, but glad I talked myself into lifting on the last day of the year, and made it up to a 240 3RM on the Squat. I had made 225 and then 235 my base load, but 240 feels like real resistance. I may stay at this load for a few workouts until everything feels a bit easier, or not. Maybe just repeat for the first split of the new year, and then begin microloading in earnest.

    I still toy with the idea of doing full workouts EOD, but I'll give myself at least this cycle to see if I can successfully work in the aerobic component on the Push/Pull split. I'm pretty sure the latter would be the most beneficial, just don't know if it's feasible time or motivation-wise.

    Tuesday, 19.01.01
    Lifting:
    Pull
    DL: 3 x 3 @ 280
    RW: 2 x 5 @ 160
    PD: 3 x 5 @ 170

    Felt a little lower back strain on the Pendlay Rows, so I quit after two sets.

    Wednesday, 19.01.02
    Hockey practice and basketball team photos for my son destroyed my workout time.

    Thursday, 19.01.03
    Family matters once again conspired against my workout. I still could've gotten one in by the time the dust settled at 7:30, but by then I was pretty hungry for dinner.

    One thing that occurred to me though, is that on Wednesday I didn't really mind missing my lifting session, but Thursday I was more than ready. Getting up to decent loads/resistances seems to make everyday lifting a bit more draining for more than two days in a row, but also more addictive, so that skipping more than one day feels kinda unsatisfying; the muscles seem primed for more stimulation/stress.

    So that reminded me of one protocol I haven't tried yet, and that's to do the Push/Pull split for two days, and then on the third day do just aerobic, or a bike ride in my case. It just doesn't seem realistic to get in a morning bike ride and an afternoon lifting session, as I've proposed for this cycle, nor do I really like the idea of going back to a EOD lifting/aerobic schedule and doing all six lifts in a session. I definitely like the ease of a three-lift session. So what I might try is a three-day alternation:

    Day 1: Bike Commute; Push: Squat, Bench Press, Overhead Press; HIIT on Airdyne; Sled Push.
    Day 2: Bike Commute; Pull: Deadlift, Row, Pulldown/Chinup; HIIT on Rower; Sled Pull.
    Day 3: Bike Commute & Ride

    This three-day alternation could lead to a three-week mini-cycle of seven alternations, or, perhaps more realistically, a weekly schedule of two alternations with one rest day or makeup day for when I miss a workout:

    Push | Pull | Ride | Push | Pull | Ride | Rest/Makeup

    Friday, 19.01.04
    Lifting:
    Push
    BP: 3 x 5 @ 173
    SQ: 3 x 3 @ 242
    OP: 3/5/5 @ 115

    Aerobic: Airdyne, 20 mins, low intensity.

    Saturday, 19.01.05
    Lifting:
    Pull
    DL: 3 x 3 @ 280
    RW: 3 x 5 @ 160
    PD: 3 x 5 @ 170

    Aerobic: Rower, 20 mins, low intensity.

    Listened to Podcast of History of Philosophy while rowing. They come in 22-minute installments, so perhaps that will be my aerobic routine.

    Anyway, feels good to have gotten in some aerobic work, now that my lifting is up at a decent resistance level. I was thinking of hold the loads constant while I worked in the aerobic component, but now I think I'll try to push ahead on the microloading.

    Contrary to what I wrote on Thursday, I guess I will proceed with the Push/Pull split outlined in the beginning of this post, but the Push/Pull/Ride protocol could still enter the mix as an alternative when I need a break from lifting. This morning (Sunday), however, I'm feeling raring to go on another lifting session. We'll see . . .
    ---------------Week 2: Cycle I---------------

    Sunday, 19.01.06

    Monday, 19.01.07

    Tuesday, 19.01.08
    Lifting:
    Push
    BP: 3 x 5 @ 173
    SQ: 3 x 3 @ 243
    OP: 3/5/5 @ 115

    Loads are starting to feel easier. And I'm getting more used to doing proper Overhead Presses. While kneeling, it was easier to maintain a good, neutral spine. I've tried with my squat belt, but that doesn't really seem to help much.

    Wednesday, 19.01.09
    Lifting:
    Pull
    DL: 3 x 3 @ 282
    RW: 3 x 5 @ 161
    PD: 3 x 5 @ 172.5

    Thursday, 19.01.10
    Lifting:
    Push
    BP: 3 x 5 @ 175
    SQ: 2 x 3 @ 245
    OP: 3 x 5 @ 115

    Right knee felt a little pain, but I pushed on through to the second set then called it quits for the third. I'm tempted to sit at these oddly even loads for a while until it feels easier and I can do the workout with less time in between sets. We'll see . . .

    Friday, 19.01.11
    Lifting:
    Pull
    DL: 3 x 3 @ 285
    RW: 3 x 5 @ 162
    PD: 3 x 5 @ 175

    I dunno, if I raise the row to 165, I could have oddly even loads for all six lifts, and just stay at this level until the cardio/conditioning catches up. Tempting, but it's also tempting to keep getting stronger . . .

    Saturday, 19.01.12


    ---------------Week 3: Cycle I---------------

    Sunday, 19.01.13

    Monday, 19.01.14

    Tuesday, 19.01.15

    Wednesday, 19.01.16

    Thursday, 19.01.17

    Friday, 19.01.18

    Saturday, 19.01.19


    ---------------Week 4: Cycle I---------------

    Sunday, 19.01.20

    Monday, 19.01.21

    Tuesday, 19.01.22

    Wednesday, 19.01.23

    Thursday, 19.01.24

    Friday, 19.01.25

    Saturday, 19.01.26


    ---------------Week 5: Cycle I---------------

    Sunday, 19.01.27

    Monday, 19.01.28

    Tuesday, 19.01.29

    Wednesday, 19.01.30

    Thursday, 19.01.31

    Friday, 19.02.01

    Saturday, 19.02.02


    ---------------Week 6: Cycle I---------------

    Sunday, 19.02.03

    Monday, 19.02.04

    Tuesday, 19.02.05

    Wednesday, 19.02.06

    Thursday, 19.02.07

    Friday, 19.02.08

    Saturday, 19.02.09


    ---------------Week 7: Cycle I---------------

    Sunday, 19.02.10

    Monday, 19.02.11

    Tuesday, 19.02.12

    Wednesday, 19.02.13

    Thursday, 19.02.14

    Friday, 19.02.15

    Saturday, 19.02.16


    ---------------Week 8: Cycle I---------------

    Sunday, 19.02.17

    Monday, 19.02.18

    Tuesday, 19.02.19

    Wednesday, 19.02.20

    Thursday, 19.02.21

    Friday, 19.02.22

    Saturday, 19.02.23
     
    Collapse Signature Expand Signature
    #1 Bare Lee, Dec 26, 2018
    Last edited: Jan 12, 2019 at 8:49 AM
  2. Abide

    Abide
    Expand Collapse
    Barefooters
    1. Nederland -...

    Joined:
    May 13, 2010
    Messages:
    3,217
    Likes Received:
    1,044
    Had some great successes last year, the primary one being a new focus on family and the second one health from a more rounded perspective. They have led to some great positive changes at home, but also
    in my physical and mental health.

    For a quick summary, I established more positive habits especially surrounding a rigid morning routine. This involves keeping a basic journal, doing a short yoga routine then meditating for at least 10 minutes, then running a 5k most days (or walk if I need a break), then heavy lifting, then riding to work. During the work day I will also do another yoga/meditation routine most days. Finally my wife and I typically take an after dinner walk together to catch up on the day. I also have been experimenting with intermittent fasting with an eating window from 11am-7pm, although I have been missing the 7pm one the last few days. But overall establishing a little discipline the in the morning with eating seems to lead to more discipline later in the day.

    Anyway, I have been at my target weight for 2 weeks now, which is the range from 180-185. This year will be to focus on maintaining that range.

    Earlier in the year I injured my back which kind of forced these changes upon me. It's very humbling to go from running/biking long distances to being able to sit up for half a week.

    However these changes have also made me rethink doing ultra races. I think I will continue doing longer multi-day distances during the days and at my own schedule and not signing up for a specific ultra event. This seems to be my preferable way of traveling that keeps the stress levels low.

    Lifting - I will keep doing what I am doing, and following the log and keep adding a little wight or an additional rep or two from the week before. Sets of 3-5 primarily.

    Endurance - Keep doing the 5k a day and daily biking for at least the next few months.

    ---------------Week 1: Cycle I---------------
    Monday, 18.12.31

    Run - 5k

    CGBP - 5 x 10@60
    Pull-ups/Wide Pull downs/Reverse grip PD - 5 x 5 each @50

    Needed a break from heavy. Squat day tomorrow.

    Tuesday, 19.01.01
    Squats - 5@60, 5@70, 5@80, 5@90, 2@100, 1@105
    Low rows - 5x10@75
    Rollouts - 3x10

    Wednesday, 19.01.02
    Run - 5k

    Bench - 10@60, 5@70, 5@80, 5@85, 5@90, 3@100, 1@105, 1@110
    Pull ups - 9, 8, 5, 6, 5, 5, 7

    Bike Commute - 35k

    Thursday, 19.01.03
    Run - 5k

    TBDL - 5@70, 5@90, 5@110, 5@120, 5@130
    Wide Low Row - 8x5@70

    Bike Commute - 35k

    Friday, 19.01.04
    Run - 5k

    Farmers - 3x160m@90
    Press - 5@40, 5@45, 5@50,5@52.5, 5@55, 4@60

    Bike commute - 35k

    Saturday, 19.01.05
    Run - 5k

    Sunday, 19.01.06
    Run - 5k

    Squat - 5@60, 5@70, 5@80, 5@85, 5@90, 5@95, 5@100
    Low rows - 10@70, 5x10@80

    ---------------Week 2: Cycle I---------------
    Monday, 19.01.07

    Run - 5k

    Bench - 10@60, 5@80, 5@85, 5@90, 4@95, 3@100, 10@60
    Pull ups - 10, 6, 6, 7, 6, 5
    Ab Rollouts - 3x10

    Bike Commute - 35k

    Tuesday, 19.01.08
    Run - 5k
    Bike Commute - 35k

    Wednesday, 19.01.09
    Run - 5k

    TBDL - 5@90, 5@100, 5@110, 5@120, 5@130, 2@140
    Pull downs - 3x8@60

    Bike commute 35k

    Thursday, 19.01.10
    Run - 5k

    Press - 5@40, 5@45, 5@50,5@55, 5@60
    Farmers - 5 x 80m@100
    K2E - 3x10

    Bike Commute - 35k

    Friday, 19.01.11
    Run - 5k
    Bike Commute - 35k

    Saturday, 19.01.12
    Run - 5k

    Just plugging away making some slow gains, bench and deadlifts are the biggest loser in the weight loss effect. I'm still taking creatine to see if that helps. Weight is still in target area, still trying to find a way to maintain vs. lose or grow. I'm keeping the same loss diet and just eating a bit more to compensate when I'm hungry. Intermittent fasting is also going ok, but still takes discipline.

    Sunday, 19.01.13

    ---------------Week 3: Cycle I---------------


    Monday, 19.01.14

    Tuesday, 19.01.15

    Wednesday, 19.01.16

    Thursday, 19.01.17

    Friday, 19.01.18

    Saturday, 19.01.19


    ---------------Week 4: Cycle I---------------

    Sunday, 19.01.20

    Monday, 19.01.21

    Tuesday, 19.01.22

    Wednesday, 19.01.23

    Thursday, 19.01.24

    Friday, 19.01.25

    Saturday, 19.01.26


    ---------------Week 5: Cycle I---------------

    Sunday, 19.01.27

    Monday, 19.01.28

    Tuesday, 19.01.29

    Wednesday, 19.01.30

    Thursday, 19.01.31

    Friday, 19.02.01

    Saturday, 19.02.02


    ---------------Week 6: Cycle I---------------

    Sunday, 19.02.03

    Monday, 19.02.04

    Tuesday, 19.02.05

    Wednesday, 19.02.06

    Thursday, 19.02.07

    Friday, 19.02.08

    Saturday, 19.02.09


    ---------------Week 7: Cycle I---------------

    Sunday, 19.02.10

    Monday, 19.02.11

    Tuesday, 19.02.12

    Wednesday, 19.02.13

    Thursday, 19.02.14

    Friday, 19.02.15

    Saturday, 19.02.16


    ---------------Week 8: Cycle I---------------

    Sunday, 19.02.17

    Monday, 19.02.18

    Tuesday, 19.02.19

    Wednesday, 19.02.20

    Thursday, 19.02.21

    Friday, 19.02.22

    Saturday, 19.02.23
     

    #2 Abide, Dec 31, 2018
    Last edited: Jan 12, 2019 at 4:20 AM
  3. Bare Lee

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

    Joined:
    Jul 25, 2011
    Messages:
    5,890
    Likes Received:
    6,568
    Glad to hear you've healed up and have attained a more positive perspective. In my work I've gone through a mini revolution in my understanding and this too has led to greater peace and positivity. Now I need to implement a early morning routine similar to yours, but I will continue to leave the lifting until the end of the day, especially now that my family has become more tolerant of my lifting during the dinner hour if I get home later. I was supposed to start my morning bike ride this morning, but it's pretty cold outside, so I'll give myself a one-day pass, and just focus on getting a good session of lifting and some HIIT.
     
    Collapse Signature Expand Signature

Share This Page