Well, Cycle I got off to a decent start, but then was somewhat derailed by illness and injury. By the eighth week, however, things were getting back to normal. I've rearranged my home gym, and will post pics soon. I think I will try to start with a 3RM of 245 pounds for the squat.
I will continue with the Push/Pull split, and try to work in the aerobic and conditioning components as quickly as possible.
Idealized Routine:
AM
bike ride/commute, walk/run commute.
PM: Push
Lift: Squat, Bench Press, Overhead Press.
Assistance: Dips, Pullovers, Dumbbell Overhead Press.
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, Landmine Twist.
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. But I might try to do one of three assistance lifts per workout, which means I would do each assistance lift once a week if I get in three Push/Pull splits.
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.
I may try to vary riding and walking/running for the morning aerobic. I've been avoiding walking to save my knees, but perhaps every other day should be ok. I may even try to intersperse a few short sprints into the one-mile walks. Maybe just up the hills either way.
---------------Week 1: Cycle II---------------
Sunday, 19.02.24
Shoveled snow.
Monday, 19.02.25
Shoveled snow.
Tuesday, 19.02.26
Wednesday, 19.02.27
Shoveled snow.
Lifting: Push
SQ: 3 x 3 @185
OP: 2/2 @ 95
BP: 3 x 5 @ 95
Aerobic: Aerodyne @ 10 minutes.
Finally got around to testing the rib, three weeks after the fall. On the squats, it felt fine, but on both the presses it still hurt a little bit. I noticed it most on the Overhead Press during the eccentric portion, and on the Bench Press throughout the movement, but with less pain than on the OP.
So I guess I will focus on getting my Squat back up, and just coast a bit with the presses for a week or two until the pain disappears. I'll try to get back to and then maintain 3 x 5 @ 95 for the Overhead Press, and 3 x 5 @ 135 for the Bench. It's always been easy for my presses to catch up with the other lifts, so if I just practice the movements at these reps and loads, I should be OK.
I did ten minutes on the Schwinn Aerodyne, it felt like eternity. Indoor aerobic really sucks, and I'm extremely out of shape.
I ordered a few extras from Rogue for the home gym: a set of 43-inch safety bars, a landmine, and a bar holder. The plan is to use one of the safety bars for cable rows. The squat rack base has two bolt holes close to the back end where I can anchor the safety bar and then attach a pulley. It's close enough to the back end that it won't interfere with any other exercises, so I can leave it in permanently. My previous solution required a 4x4 beam that had to be put in and removed each time. But that doesn't work with my new squat rack, because the supports are somewhat differently designed from the shorter squat rack I used to have and gave my nephews. In general really like the idea of having a permanent setup. I find it helps motivate not to have to mess around too much in between exercises. It would be nice to have a permanent dip station as well, but I don't really have the room for it.
The landmine I bought because my previous one only attaches to the dumbbell rack, and with latter's new placement, there isn't enough space to use it properly. The new Landmine attaches directly to the squat rack, so no matter what future gym configurations I come up with, it will always work.
The bar holder is a bit of an indulgence, and it turns out the hole spacing is wrong. Rogue said it would fit all "Infinity" racks, and the Infinity accessories are supposed to be compatible with all S series squat racks, but apparently this is not so. So I have to decide if it's worth drilling an extra hole or finding some other solution. I only really need the bar holder during pulldowns/chinups, but if I ever get around to assistance lifts like dips and pullovers, it will be nice to have the bar out of the way as well. We'll see.
Other than that, the new home gym is all set. I used the squishy Amazon foam squares to cover up the walls. This makes for a simple, clean look to the gym, kind of Zen-like, which is my preference. I always liked the look of super simple home gyms. I do have bits of equipment hung up or laying on the perimeter of the gym, but now at least they are all more or less organized and not messily scattered about. I'll take pics as soon as I buy and install the low row pulley on the safety bar.
Thursday, 19.02.28
Lifting: Pull
DL: 2 x 3 @135
I felt my rib a bit on the eccentric portion, so looks like maybe just the squats are OK to push for a while. The only lifts I'll just try to maintain at lower weights.
Friday, 19.03.01
Shoveled snow.
Lifting: Push
SQ: 2 x 3 @135
Left knee felt a little cranky, so I stopped.
Saturday, 19.03.02
---------------Week 2: Cycle II---------------
Sunday, 19.03.03
Monday, 19.03.04
Lifting: Push
SQ: 3 x 3 @ 185
OP: 3 x 5 @ 65
BP: 3 x 5 @ 95
Aerobic: 2 mi. walk commute; Aerodyne @ 5 minutes.
Did everything light, didn't feel the rib at all. I guess I'll go up in 10-pound increments until I feel the rib, then hold until I no longer feel it, then go up again.
Even with just light exercise, slept like a baby.
Here are some photos of the home gym. Not very good quality. I might take pics later with a real camera and better lighting.
Here's what the squat stand looks like without the 4x4 wood frame for the weight stack and cables, and all the do-dads (that I rarely or never use):
I used to keep all the do-dads in boxes, but I decided to hang them up just in case I need them. I should probably take a picture of the home gym without them so one can see how simple the setup is on a functional level. Maybe I will post pics of the setup for each main lift and a few assistance lifts.
Tuesday, 19.03.05
Lifting: Pull
DL: 3 x 3 @ 225
RW: 3 x 5 @ 135
PD: 3 x 5 @ 100
Felt the rib a bit on the eccentric portion of the deadlift on my first set. So on the next sets I made sure to have the bar descend as straight-line vertically as it ascended, and this fixed the problem. So maybe this rib injury is a blessing in disguise, insofar as it will get me to hone my technique on the eccentric component of the lifts. This might benefit me later when the loads get heavy.
Looking at the home gym photos, I think I will redo them next time I have time. I think I will remove a lot of the stuff off the wood frame and build a little one off to the side where the dummbells are. I'd rather hang stuff there and have the squat rack clearer. A nice simple visual field helps me focus.
Wednesday, 19.03.06
Lifting: Push
SQ: 3 @ 185/195/205
OP: 5 @ 65/85/95
BP: 5 @ 135/145/155
Went up in increments to test the rib. It felt fine, but seems like it might take me a bit longer than I thought to get back to my pre-injury loads. I'll continue going up in 5 to 10-pound increments until I feel the rib and/or I meet a sufficient amount of resistance to begin microloading again.
Thursday, 19.03.07
Friday, 19.03.08
Lifting: Push
SQ: 3 @ 185/215/215
My mid back felt a little funny, so I didn't go up to 225 as planned. I also decided to play it safe and skip the presses.
Saturday, 19.03.09
Lifting: Pull
DL: 3 x 3 @ 225
RW: 3 x 5 @ 135
PD: 2 x 3 @ 150
Felt the rib just a bit on the Deadlifts, but a bit more on the pulldowns. I may have to stick to these loads for a bit. Oh, at least I can lift again. I've become more convinced of the importance of simply practicing the movements, even at lesser loads, when sick, tired, or injured, rather than take time off completely until normal ability is restored.
---------------Week 3: Cycle II---------------
Sunday, 19.03.10
Lifting: Push
BP: 3 x 5 @ 160
SQ: 3 @ 185
Got called away to help with something, never made it back.
Monday, 19.03.11
Felt body aches and a mild fever.
Tuesday, 19.03.12
Still a little sick, but the bug is passing quickly. Chopped ice in the evening.
Wednesday, 19.03.13
Lifting: Push
SQ: 3 @ 185/195/205
OP: 5 @ 65/85/95
Felt tired, but got in some light lifting. Chopped some ice too . . .
Thursday, 19.03.14
Woke up feeling sicker and coughing. Crap, I thought I was over it. Slept in till mid afternoon.
Friday, 19.03.15
Saturday, 19.03.16
---------------Week 4: Cycle II---------------
Sunday, 19.03.17
Monday, 19.03.18
Tuesday, 19.03.19
Lifting: Push
SQ: 3 @ 185/195/205
OP: 5 @ 65/85/95
Wednesday, 19.03.20
Thursday, 19.03.21
Friday, 19.03.22
Lifting: Push
SQ: 3 @ 185/195/205
Saturday, 19.03.23
Lifting: Pull
DL: 3 x 3 @ 225
---------------Week 5: Cycle II---------------
Sunday, 19.03.24
Monday, 19.03.25
Aerobic: 2 mi bike commute
Tuesday, 19.03.26
Aerobic: 2 mi walk commute
Wednesday, 19.03.27
Aerobic: 1 mi bike commute, 8.7 mi bike ride
Thursday, 19.03.28
Friday, 19.03.29
Saturday, 19.03.30
---------------Week 6: Cycle II---------------
Sunday, 19.03.31
Aerobic: 3 mi riding bike with son.
Monday, 19.04.01
Lifting: Push
SQ: 3 x 3 @ 185
OP: 3 x 5 @ 95
Tuesday, 19.04.02
Lifting: Pull
DL: 3 x 3 @ 225
Aerobic: 2 mi bike ride with kids after dinner.
Wednesday, 19.04.03
Lifting: Push
SQ: 3 x 3 @ 185
OP: 3 x 5 @ 95
BP: 3 x 5 @ 135
Thursday, 19.04.04
Friday, 19.04.05
Lifting: Push
BP: 3 x 5 @ 135
Started late, felt hungry, got squeamish on my Squat warmups.
Saturday, 19.04.06
Lifting: Push
SQ: 3 x 3 @ 185
---------------Week 7: Cycle II---------------
Sunday, 19.04.07
Lifting: Push
SQ: 3 x 3 @ 185
OP: 3 x 5 @ 95
BP: 3 x 5 @ 135
Monday, 19.04.08
Lifting: Pull
DL: 3 x 3 @ 225
Tuesday, 19.04.09
Aerobic: 9.7 mi bike ride
I'm seriously considering going to back to an EOD liftng/cycling split. That's always worked in the past. I think my Push/Pull split with morning aerobic is too ambitious for my low levels of motivation these days.
Wednesday, 19.04.10
Thursday, 19.04.11
Friday, 19.04.12
Saturday, 19.04.13
---------------Week 8: Cycle II---------------
Sunday, 19.04.14
Lifting: Push
SQ: 3 x 3 @ 185
BP: 3 x 5 @ 135
Aerobic: 2 mi bike ride with kids
Monday, 19.04.15
Aerobic: 1 mi bike commute, 8.7 mi bike ride
Tuesday, 19.04.16
Wednesday, 19.04.17
Lifting: Push
SQ: 3 x 3 @ 185
Actually managed to get in my squats after dinner, after playing outside with my son, right before bedtime.
Thursday, 19.04.18
Friday, 19.04.19
Saturday, 19.04.20
I will continue with the Push/Pull split, and try to work in the aerobic and conditioning components as quickly as possible.
Idealized Routine:
AM
bike ride/commute, walk/run commute.
PM: Push
Lift: Squat, Bench Press, Overhead Press.
Assistance: Dips, Pullovers, Dumbbell Overhead Press.
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, Landmine Twist.
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. But I might try to do one of three assistance lifts per workout, which means I would do each assistance lift once a week if I get in three Push/Pull splits.
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.
I may try to vary riding and walking/running for the morning aerobic. I've been avoiding walking to save my knees, but perhaps every other day should be ok. I may even try to intersperse a few short sprints into the one-mile walks. Maybe just up the hills either way.
---------------Week 1: Cycle II---------------
Sunday, 19.02.24
Shoveled snow.
Monday, 19.02.25
Shoveled snow.
Tuesday, 19.02.26
Wednesday, 19.02.27
Shoveled snow.
Lifting: Push
SQ: 3 x 3 @185
OP: 2/2 @ 95
BP: 3 x 5 @ 95
Aerobic: Aerodyne @ 10 minutes.
Finally got around to testing the rib, three weeks after the fall. On the squats, it felt fine, but on both the presses it still hurt a little bit. I noticed it most on the Overhead Press during the eccentric portion, and on the Bench Press throughout the movement, but with less pain than on the OP.
So I guess I will focus on getting my Squat back up, and just coast a bit with the presses for a week or two until the pain disappears. I'll try to get back to and then maintain 3 x 5 @ 95 for the Overhead Press, and 3 x 5 @ 135 for the Bench. It's always been easy for my presses to catch up with the other lifts, so if I just practice the movements at these reps and loads, I should be OK.
I did ten minutes on the Schwinn Aerodyne, it felt like eternity. Indoor aerobic really sucks, and I'm extremely out of shape.
I ordered a few extras from Rogue for the home gym: a set of 43-inch safety bars, a landmine, and a bar holder. The plan is to use one of the safety bars for cable rows. The squat rack base has two bolt holes close to the back end where I can anchor the safety bar and then attach a pulley. It's close enough to the back end that it won't interfere with any other exercises, so I can leave it in permanently. My previous solution required a 4x4 beam that had to be put in and removed each time. But that doesn't work with my new squat rack, because the supports are somewhat differently designed from the shorter squat rack I used to have and gave my nephews. In general really like the idea of having a permanent setup. I find it helps motivate not to have to mess around too much in between exercises. It would be nice to have a permanent dip station as well, but I don't really have the room for it.
The landmine I bought because my previous one only attaches to the dumbbell rack, and with latter's new placement, there isn't enough space to use it properly. The new Landmine attaches directly to the squat rack, so no matter what future gym configurations I come up with, it will always work.
The bar holder is a bit of an indulgence, and it turns out the hole spacing is wrong. Rogue said it would fit all "Infinity" racks, and the Infinity accessories are supposed to be compatible with all S series squat racks, but apparently this is not so. So I have to decide if it's worth drilling an extra hole or finding some other solution. I only really need the bar holder during pulldowns/chinups, but if I ever get around to assistance lifts like dips and pullovers, it will be nice to have the bar out of the way as well. We'll see.
Other than that, the new home gym is all set. I used the squishy Amazon foam squares to cover up the walls. This makes for a simple, clean look to the gym, kind of Zen-like, which is my preference. I always liked the look of super simple home gyms. I do have bits of equipment hung up or laying on the perimeter of the gym, but now at least they are all more or less organized and not messily scattered about. I'll take pics as soon as I buy and install the low row pulley on the safety bar.
Thursday, 19.02.28
Lifting: Pull
DL: 2 x 3 @135
I felt my rib a bit on the eccentric portion, so looks like maybe just the squats are OK to push for a while. The only lifts I'll just try to maintain at lower weights.
Friday, 19.03.01
Shoveled snow.
Lifting: Push
SQ: 2 x 3 @135
Left knee felt a little cranky, so I stopped.
Saturday, 19.03.02
---------------Week 2: Cycle II---------------
Sunday, 19.03.03
Monday, 19.03.04
Lifting: Push
SQ: 3 x 3 @ 185
OP: 3 x 5 @ 65
BP: 3 x 5 @ 95
Aerobic: 2 mi. walk commute; Aerodyne @ 5 minutes.
Did everything light, didn't feel the rib at all. I guess I'll go up in 10-pound increments until I feel the rib, then hold until I no longer feel it, then go up again.
Even with just light exercise, slept like a baby.
Here are some photos of the home gym. Not very good quality. I might take pics later with a real camera and better lighting.
Here's what the squat stand looks like without the 4x4 wood frame for the weight stack and cables, and all the do-dads (that I rarely or never use):
I used to keep all the do-dads in boxes, but I decided to hang them up just in case I need them. I should probably take a picture of the home gym without them so one can see how simple the setup is on a functional level. Maybe I will post pics of the setup for each main lift and a few assistance lifts.
Tuesday, 19.03.05
Lifting: Pull
DL: 3 x 3 @ 225
RW: 3 x 5 @ 135
PD: 3 x 5 @ 100
Felt the rib a bit on the eccentric portion of the deadlift on my first set. So on the next sets I made sure to have the bar descend as straight-line vertically as it ascended, and this fixed the problem. So maybe this rib injury is a blessing in disguise, insofar as it will get me to hone my technique on the eccentric component of the lifts. This might benefit me later when the loads get heavy.
Looking at the home gym photos, I think I will redo them next time I have time. I think I will remove a lot of the stuff off the wood frame and build a little one off to the side where the dummbells are. I'd rather hang stuff there and have the squat rack clearer. A nice simple visual field helps me focus.
Wednesday, 19.03.06
Lifting: Push
SQ: 3 @ 185/195/205
OP: 5 @ 65/85/95
BP: 5 @ 135/145/155
Went up in increments to test the rib. It felt fine, but seems like it might take me a bit longer than I thought to get back to my pre-injury loads. I'll continue going up in 5 to 10-pound increments until I feel the rib and/or I meet a sufficient amount of resistance to begin microloading again.
Thursday, 19.03.07
Friday, 19.03.08
Lifting: Push
SQ: 3 @ 185/215/215
My mid back felt a little funny, so I didn't go up to 225 as planned. I also decided to play it safe and skip the presses.
Saturday, 19.03.09
Lifting: Pull
DL: 3 x 3 @ 225
RW: 3 x 5 @ 135
PD: 2 x 3 @ 150
Felt the rib just a bit on the Deadlifts, but a bit more on the pulldowns. I may have to stick to these loads for a bit. Oh, at least I can lift again. I've become more convinced of the importance of simply practicing the movements, even at lesser loads, when sick, tired, or injured, rather than take time off completely until normal ability is restored.
---------------Week 3: Cycle II---------------
Sunday, 19.03.10
Lifting: Push
BP: 3 x 5 @ 160
SQ: 3 @ 185
Got called away to help with something, never made it back.
Monday, 19.03.11
Felt body aches and a mild fever.
Tuesday, 19.03.12
Still a little sick, but the bug is passing quickly. Chopped ice in the evening.
Wednesday, 19.03.13
Lifting: Push
SQ: 3 @ 185/195/205
OP: 5 @ 65/85/95
Felt tired, but got in some light lifting. Chopped some ice too . . .
Thursday, 19.03.14
Woke up feeling sicker and coughing. Crap, I thought I was over it. Slept in till mid afternoon.
Friday, 19.03.15
Saturday, 19.03.16
---------------Week 4: Cycle II---------------
Sunday, 19.03.17
Monday, 19.03.18
Tuesday, 19.03.19
Lifting: Push
SQ: 3 @ 185/195/205
OP: 5 @ 65/85/95
Wednesday, 19.03.20
Thursday, 19.03.21
Friday, 19.03.22
Lifting: Push
SQ: 3 @ 185/195/205
Saturday, 19.03.23
Lifting: Pull
DL: 3 x 3 @ 225
---------------Week 5: Cycle II---------------
Sunday, 19.03.24
Monday, 19.03.25
Aerobic: 2 mi bike commute
Tuesday, 19.03.26
Aerobic: 2 mi walk commute
Wednesday, 19.03.27
Aerobic: 1 mi bike commute, 8.7 mi bike ride
Thursday, 19.03.28
Friday, 19.03.29
Saturday, 19.03.30
---------------Week 6: Cycle II---------------
Sunday, 19.03.31
Aerobic: 3 mi riding bike with son.
Monday, 19.04.01
Lifting: Push
SQ: 3 x 3 @ 185
OP: 3 x 5 @ 95
Tuesday, 19.04.02
Lifting: Pull
DL: 3 x 3 @ 225
Aerobic: 2 mi bike ride with kids after dinner.
Wednesday, 19.04.03
Lifting: Push
SQ: 3 x 3 @ 185
OP: 3 x 5 @ 95
BP: 3 x 5 @ 135
Thursday, 19.04.04
Friday, 19.04.05
Lifting: Push
BP: 3 x 5 @ 135
Started late, felt hungry, got squeamish on my Squat warmups.
Saturday, 19.04.06
Lifting: Push
SQ: 3 x 3 @ 185
---------------Week 7: Cycle II---------------
Sunday, 19.04.07
Lifting: Push
SQ: 3 x 3 @ 185
OP: 3 x 5 @ 95
BP: 3 x 5 @ 135
Monday, 19.04.08
Lifting: Pull
DL: 3 x 3 @ 225
Tuesday, 19.04.09
Aerobic: 9.7 mi bike ride
I'm seriously considering going to back to an EOD liftng/cycling split. That's always worked in the past. I think my Push/Pull split with morning aerobic is too ambitious for my low levels of motivation these days.
Wednesday, 19.04.10
Thursday, 19.04.11
Friday, 19.04.12
Saturday, 19.04.13
---------------Week 8: Cycle II---------------
Sunday, 19.04.14
Lifting: Push
SQ: 3 x 3 @ 185
BP: 3 x 5 @ 135
Aerobic: 2 mi bike ride with kids
Monday, 19.04.15
Aerobic: 1 mi bike commute, 8.7 mi bike ride
Tuesday, 19.04.16
Wednesday, 19.04.17
Lifting: Push
SQ: 3 x 3 @ 185
Actually managed to get in my squats after dinner, after playing outside with my son, right before bedtime.
Thursday, 19.04.18
Friday, 19.04.19
Saturday, 19.04.20
Last edited:
]. so monday and yesterday i went running by myself for the first time in five months. it went ok and i wasn't handcuffed at gunpoint or anything, so that is a win.
