Concurrent Strength & Endurance Training 2019: Cycle III

Discussion in 'Training Information/Training Regimens' started by Bare Lee, Apr 16, 2019.

  1. Bare Lee

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

    Joined:
    Jul 25, 2011
    Messages:
    5,894
    Likes Received:
    6,569
    Assessment of last cycle. I let recovery from my cracked rib, then a flu bug, hold back my training more than they should have. I also vacillated once again about the Push/Pull split. I think I've come to the conclusion that I'm really only up for motivating for one fitness activity per day. Trying to strength train and also get in an aerobic or conditioning component in the morning or after the afternoon strength training session just isn't going to work for me.

    So, the Plan for this cycle, is to try to get back to a simple EOD routine alternating between lifting on one day, and cycling or doing conditioning work on the other. That alternation always worked for me back in my running days.

    The lifting will be simply progressively loading the six main bilateral, compound-joint lifts: the five barbell lifts (Squat, Bench Press, Overhead Press, Deadlift, Row) plus Pulldown/Chinups.

    Maybe once in a while I'll try to get in some assistance, or row variations, but the main thing will be to start light and keep things easy until doing six different lifts in the same session no longer feels hard. I've done it in the past, so I know it's just a matter of being patient until the old rhythm kicks in.

    The aerobic/conditioning will mostly be riding my bike when it's nice out, and when it's not, trying to do conditioning or indoor aerobic work on the Airdyne and Concept II Rower, or some sled work. I really hate indoor aerobic work, so I'll try to cycle as much as possible.

    ---------------Week 1: Cycle III---------------

    Sunday, 19.04.21

    Monday, 19.04.22
    Lifting

    SQ: 3 x 3 @ 185
    OP: 3 x 5 @ 95

    Tuesday, 19.04.23
    Aerobic

    1 mi bike commute, 9 mi bike ride

    Wednesday, 19.04.24

    Thursday, 19.04.25
    Lifting

    SQ: 3 x 3 @ 195
    OP: 3 x 5 @ 95
    DL: 3 x 3 @ 225

    Aerobic
    4 mi bike ride with kids

    Friday, 19.04.26
    Aerobic

    2 mi bike commute, 9 mi bike ride

    Saturday, 19.04.27
    Lifting

    SQ: 3 @ 185/205/205

    ---------------Week 2: Cycle III---------------

    Sunday, 19.04.28
    Leveling the yard and putting in an 18' diameter Intex pool. I was surprisingly sore the next day.

    Monday, 19.04.29
    Lifting

    SQ: 3 x 3 @ 215
    OP: 3 x 5 @ 95
    SDL: 3 x 3 @ 225
    RW: 3 x 5 @ 135

    Was going to do all six lifts finally, but got interrupted by a 20-minute phone call. For some reason, did Straight-leg Deadlifts instead of normal ones. I guess I needed the hammie/back stretch after the prior day's yardwork and pool set up. Those Intex pools are a bitch to make smooth on the bottom.

    Tuesday, 19.04.30
    Aerobic

    40 mins, Rower

    Wednesday, 19.05.01
    Lifting

    SQ: 3 x 3 @ 185
    OP: 3 x 5 @ 95
    BP: 3 x 5 @ 135
    SDL: 2 x 3 @ 225
    DL: 3 @ 225
    RW: 3 x 5 @ 135
    PD: 5 @ 120/140/140

    I decided to keep things light and focus on getting through all six lifts relatively quickly. I'll probably add 10 pounds to the Squat next time, or try to get up to 225 as a base. Then, once a more efficient rhythm has been established, I'll start adding more resistance, after my mental resistance to doing six lifts in a session has passed.

    Thursday, 19.05.02
    Aerobic

    2 mi bike commute.

    Forgot about my son's doctor appointment, otherwise I would've gone on a bike ride earlier. Oh well.

    Friday, 19.05.03
    Lifting

    SQ: 3 x 3 @ 205
    OP: 3 x 5 @ 95

    Saturday, 19.05.04
    Craiglist afternoon getting free shed and nearly free glass patio table c/ six chairs. Always interesting to tour the outer suburbs.

    ---------------Week 3: Cycle III---------------

    Sunday, 19.05.05
    Yard- and patio-work and finished setting up pool.

    Monday, 19.05.06
    Lifting

    SQ: 3 @ 185

    I felt a little something on the inside of my right knee on the 2nd and 3rd reps of my last warmup set, so I shut it down. I was also running late, so I didn't try to do any of the other lifts. I've got to learn to start a bit earlier, to allow for stuff coming up.

    Tuesday, 19.05.07
    Lifting

    SQ: 3 x 3 @ 210
    OP: 3 x 5 @ 100
    BP: 3 x 5 @ 150

    Right knee felt fine. Still started late, but could've squeezed in the other lifts. Left them for the next day, since it will be raining anyway.

    Wednesday, 19.05.08
    Lifting

    DL: 3 x 3 @ 225
    RW: 3 x 5 @ 135
    PD: 3 x 5 @ 150

    Thursday, 19.05.09
    Aerobic

    2 mi bike commute, 9 mi bike ride.

    Friday, 19.05.10
    Lifting

    SQ: 3 x 3 @ 220
    BP: 3 x 5 @ 155

    Saturday, 19.05.11
    Clearing and leveling a spot for a 15' trampoline in the back yard.

    ---------------Week 4: Cycle III---------------

    Sunday, 19.05.12
    Put up the trampoline.

    Monday, 19.05.13
    Lifting

    SQ: 3 x 3 @ 225
    OP: 3 x 5 @ 105
    DL: 3 x 3 @ 260
    PD: 3 x 5 @ 160

    OK, got my Squat 1RM at 250, 3RM at 225--a good base. I may start microloading or I may wait until the 3RM is more like 235 or 240, we'll see.

    Tuesday, 19.05.14

    Wednesday, 19.05.15
    Lifting

    SQ: 3 x 3 @ 225
    OP: 3 x 5 @ 105

    Thursday, 19.05.16

    Friday, 19.05.17
    Lifting

    SQ: 3 x 3 @ 225

    Saturday, 19.05.18


    ---------------Week 5: Cycle III---------------

    Sunday, 19.05.19

    Monday, 19.05.20
    Aerobic

    1.25 mi bike commute, 5 mi bike ride.

    Tuesday, 19.05.21
    Aerobic

    1.25 mi bike commute, 5 mi bike ride.

    Wednesday, 19.05.22

    Thursday, 19.05.23
    Lifting

    SQ: 3 @ 185/195/205

    Friday, 19.05.24

    Saturday, 19.05.25


    ---------------Week 6: Cycle III---------------

    Sunday, 19.05.26

    Monday, 19.05.27
    Lifting

    SQ: 3 @ 185/195/205
    OP: 3 x 5 @ 95
    BP: 3 x 5 @ 135

    Tuesday, 19.05.28

    Wednesday, 19.05.29

    Thursday, 19.05.30

    Friday, 19.05.31

    Saturday, 19.06.01


    ---------------Week 7: Cycle III---------------

    Sunday, 19.06.02
    Been doing massive yard clean-up and sprucing. Good cardio . . .

    Monday, 19.06.03

    Tuesday, 19.06.04

    Wednesday, 19.06.05

    Thursday, 19.06.06

    Friday, 19.06.07

    Saturday, 19.06.08


    ---------------Week 8: Cycle III---------------

    Sunday, 19.06.09

    Monday, 19.06.10

    Tuesday, 19.06.11

    Wednesday, 19.06.12

    Thursday, 19.06.13

    Friday, 19.06.14

    Saturday, 19.06.15
     
    Collapse Signature Expand Signature
    #1 Bare Lee, Apr 16, 2019
    Last edited: Jun 4, 2019

Share This Page