Concurrent Strength & Endurance Training 2019: Cycle V

Discussion in 'Training Information/Training Regimens' started by Bare Lee, Aug 8, 2019.

  1. Bare Lee

    Bare Lee
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    Assessment of last cycle: Struggled to find any kind of consistency, and vacillated between an ED Push-Pull split three times a week, with aerobic and conditioning each day, and an EOD six-lift fullbody workout three times a week alternating with an aerobic and/or conditioning day.

    Plan for this cycle: Try in earnest the first option, an ED split between aerobic in the morning and lifting/conditioning in the afternoon. The am aerobic work will mostly be taking a longer cycling route to work in the morning, 3-8 miles, instead of the shortest route, which is one mile. The lifting will be a Push-Pull split among my six main bilateral, compound-joint lifts: the five barbell lifts (Squat, Bench Press, Overhead Press, Deadlift, Row) plus Pulldown/Chinups.

    Push: Squat, Bench Press, Overhead Press.
    Pull: Deadlift, Pendlay Row, Pulldowns/Chinups.

    If I get ambitious I may also work in one or two assistance lifts each workout:

    Push: Dips, Dumbbell Presses, Overhead Squat, Pullover.
    Pull: Stiff-legged Deadlifts, Dumbbell or Cable Rows.

    I will try to start progressively microloading loading from a lower base than I have in the past, maybe 3RM x 205 for the squat, in order to rebuild my work capacity, but also to better focus on the aerobic work and/or conditioning.

    Conditioning will be either HIIT on the Airdyne (Push days) and Rower (Pull days), or Sled pushes and pulls.

    So an idealized weekly routine would look like this:

    Monday: AM cycling; PM Push (SQ/BP/OP) + Airdyne HIIT or Sled Pushes
    Tuesday: AM cycling; PM Pull (DL/RW/PD) + Rower HIIT or Sled Pulls
    Wednesday: AM cycling; PM Push (SQ/BP/OP) + Airdyne HIIT or Sled Pushes
    Thursday: AM cycling; PM Pull (DL/RW/PD) + Rower HIIT or Sled Pulls
    Friday: AM cycling; PM Push (SQ/BP/OP) + Airdyne HIIT or Sled Pushes
    Saturday: AM cycling; PM Pull (DL/RW/PD) + Rower HIIT or Sled Pulls
    Sunday: longer bike ride?

    ---------------Week 1: Cycle V---------------

    Sunday, 19.08.11
    Aerobic

    Canoeing with family on St. Croix River. Wow, we found a great new outdoor activity that everyone enjoys. And I don't have to worry about my knees. It's great with the kids a little older and family outings becoming more active in approach.

    Monday, 19.08.12
    Lifting

    BP: 3 x 5 @ 150
    SQ: 2 x 3 @ 210
    OP: 5 @ 65/85/100

    Hmnn, I seemed to have stopped micro-loading. Looks like I'm going up in five-pound increments. I'll probably start microloading at SQ 3RM 225 or so.

    Tuesday, 19.08.13
    Lifting

    PD: 3 x 5 @ 150
    RW: 5 @ 135
    SDL: 3 x 3 @ 185

    I had a little bit of a knot in my right shoulder blade, so I started with Pulldowns to stretch it out a bit, then avoided heavier Deadlifts.

    Wednesday, 19.08.14
    Lifting

    SQ: 3 x 3 @ 185
    OP: 3 x 5 @ 95
    BP: 3 x 5 @ 135

    Was a little sore and tired, so went with my base loads in order to maintain consistency. I guess the goal for this week is just to get in three Push-Pull splits, then next week perhaps begin working in more aerobic/conditioning stuff.

    Thursday, 19.08.15
    Lifting

    DL: 3 x 3 @ 235
    RW: 3 x 5 @ 135
    PD: 3 x 5 @ 150

    Friday, 19.08.16

    Saturday, 19.08.17


    ---------------Week 2: Cycle V---------------

    Sunday, 19.08.18

    Monday, 19.08.19

    Tuesday, 19.08.20

    Wednesday, 19.08.21

    Thursday, 19.08.22

    Friday, 19.08.23

    Saturday, 19.08.24


    ---------------Week 3: Cycle V---------------

    Sunday, 19.08.25

    Monday, 19.08.26

    Tuesday, 19.08.27

    Wednesday, 19.08.28

    Thursday, 19.08.29

    Friday, 19.08.30

    Saturday, 19.08.31


    ---------------Week 4: Cycle V---------------

    Sunday, 19.09.01

    Monday, 19.09.02

    Tuesday, 19.09.03

    Wednesday, 19.09.04

    Thursday, 19.09.05

    Friday, 19.09.06

    Saturday, 19.09.07


    ---------------Week 5: Cycle V---------------

    Sunday, 19.09.08

    Monday, 19.09.09

    Tuesday, 19.09.10

    Wednesday, 19.09.11

    Thursday, 19.09.12

    Friday, 19.09.13

    Saturday, 19.09.14


    ---------------Week 6: Cycle V---------------

    Sunday, 19.09.15

    Monday, 19.09.16

    Tuesday, 19.09.17

    Wednesday, 19.09.18

    Thursday, 19.09.19

    Friday, 19.09.20

    Saturday, 19.09.21


    ---------------Week 7: Cycle V---------------

    Sunday, 19.09.22

    Monday, 19.09.23

    Tuesday, 19.09.24

    Wednesday, 19.09.25

    Thursday, 19.09.26

    Friday, 19.09.27

    Saturday, 19.09.28


    ---------------Week 8: Cycle V---------------

    Sunday, 19.09.29

    Monday, 19.09.30

    Tuesday, 19.10.01

    Wednesday, 19.10.02

    Thursday, 19.10.03

    Friday, 19.10.04

    Saturday, 19.10.05
     
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    #1 Bare Lee, Aug 8, 2019
    Last edited: Aug 16, 2019 at 10:27 AM
  2. Abide

    Abide
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    Barefooters
    1. Nederland -...

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    Keeping this cycle as simple as possible with a 6 lift by 2 set daily rotation. Have a major transition happening so simplicity and consistency is the goal, and no injuries.

    ---------------Week 1: Cycle V---------------
    Sunday, 19.08.11

    Run - 5k
    Bike - 18k

    Monday, 19.08.12
    Walk
    Bike - 18k

    Tuesday, 19.08.13
    Run - 5k
    Bike - 18k

    Bench - 8@70, 8@80
    Farmers - 1@90, 1@90
    Press - 10@40, 5@50
    Squats - 5@70, 5@80
    Pull Ups - 6, 6
    Power Clean - 5@60, 5@60

    Wednesday, 19.08.14
    Walk
    Bike - 18k

    Started to lift again today but started experiencing some upper back tightness so I decided to use today as a rest day.

    Thursday, 19.08.15

    Friday, 19.08.16

    Saturday, 19.08.17


    ---------------Week 2: Cycle V---------------

    Sunday, 19.08.18

    Monday, 19.08.19

    Tuesday, 19.08.20

    Wednesday, 19.08.21

    Thursday, 19.08.22

    Friday, 19.08.23

    Saturday, 19.08.24


    ---------------Week 3: Cycle V---------------

    Sunday, 19.08.25

    Monday, 19.08.26

    Tuesday, 19.08.27

    Wednesday, 19.08.28

    Thursday, 19.08.29

    Friday, 19.08.30

    Saturday, 19.08.31


    ---------------Week 4: Cycle V---------------

    Sunday, 19.09.01

    Monday, 19.09.02

    Tuesday, 19.09.03

    Wednesday, 19.09.04

    Thursday, 19.09.05

    Friday, 19.09.06

    Saturday, 19.09.07


    ---------------Week 5: Cycle V---------------

    Sunday, 19.09.08

    Monday, 19.09.09

    Tuesday, 19.09.10

    Wednesday, 19.09.11

    Thursday, 19.09.12

    Friday, 19.09.13

    Saturday, 19.09.14


    ---------------Week 6: Cycle V---------------

    Sunday, 19.09.15

    Monday, 19.09.16

    Tuesday, 19.09.17

    Wednesday, 19.09.18

    Thursday, 19.09.19

    Friday, 19.09.20

    Saturday, 19.09.21


    ---------------Week 7: Cycle V---------------

    Sunday, 19.09.22

    Monday, 19.09.23

    Tuesday, 19.09.24

    Wednesday, 19.09.25

    Thursday, 19.09.26

    Friday, 19.09.27

    Saturday, 19.09.28


    ---------------Week 8: Cycle V---------------

    Sunday, 19.09.29

    Monday, 19.09.30

    Tuesday, 19.10.01

    Wednesday, 19.10.02

    Thursday, 19.10.03

    Friday, 19.10.04

    Saturday, 19.10.05
     

    #2 Abide, Aug 9, 2019
    Last edited: Aug 14, 2019 at 11:49 AM

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