Concurrent Strength & Endurance Training 2020: Cycle I

Discussion in 'Training Information/Training Regimens' started by Bare Lee, Dec 26, 2019.

  1. Bare Lee

    Bare Lee
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    Assessment of Last Cycle:
    Was making OK progress when a spike in my blood pressure threw a wrench into the program.

    Goals for this Cycle:
    The main goal is to get my blood pressure under control through increased aerobic and conditioning work. For lifting, I will start with a Squat 3RM of 225 and probably microload from there to make sure I'm not taking away any time, energy, or motivation for aerobic and conditioning. I will first try an everyday morning aerobic / afternoon Push/Pull split with conditioning afterwards. I may fall back to, or alternate with, my more established approach of EOD lifting and aerobic.

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

    Sunday, 19.12.29
    Aerobic

    20 minutes, Airdyne

    Monday, 19.12.30
    Aerobic

    20 minutes, Rowing

    Tuesday, 20.01.31
    Doc encouraged me to exercise even if lightheaded, but I don't feel safe lifting while like that.

    Indoor aerobic continues to be a challenge motivation-wise.

    Wednesday, 20.01.01

    Thursday, 20.01.02

    Friday, 20.01.03

    Saturday, 20.01.04


    ---------------Week 2: Cycle I---------------

    Sunday, 20.01.05

    Monday, 20.01.06

    Tuesday, 20.01.07
    Aerobic

    4.7 miles, Cycling

    For a few days after New Year's, my lightheadedness had seemed to be passing, but then it came back.

    It usually comes on an hour or two after I wake up, suggesting it has a link to my metabolism. Once it happens, I really do not feel like working out, but today I cycled a bit anyway, and that went fine. I've always been a bit hypoglycemic, and it seems worst when I'm out of shape, so perhaps just getting back on a regular exercise routine will clear things up, although this started when I was already starting to get back into shape early December.

    So, anyway, now I'm thinking that perhaps I should lift first thing, and then do aerobic later in the day, if I'm going to continue with a Push-Pull split. This would have the advantage of getting me out cycling during the warmest part of the day during the winter, and lifting during the coolest time of the day during summer. In the past, I've always felt like lifting was best late afternoon, but I guess if my priority is heart-health and not strength gains, it really doesn't matter when I lift. The main thing is to optimize the aerobic component. We'll see . . .

    Wednesday, 20.01.08
    Lifting: Push

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

    Aerobic

    20 minutes, Rowing

    Thursday, 20.01.09
    Lifting: Pull

    DL: 3 x 3 @ 185
    RW: 3 x 5 @ 135
    PD: 3 x 5 @ 120
    1LM RW: 5 @ 25

    Tried a One-hand Landmine Row for the first time, after seeing it in T-Nation. I dunno, I think I like Dumbbell Rows better, but I'll experiment with them for a while. I would like to add a couple of quick sets of finishers to my lifting sessions for a little extra metabolic boost.

    Aerobic

    1 minute, Airdyne
    20 minutes, Rowing

    Changed seats on my Airdyne to a normal-sized gel seat, hmmn, felt much better. Will give it a real test run tomorrow.

    Friday, 20.01.10

    Saturday, 20.01.11


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

    Sunday, 20.01.12

    Monday, 20.01.13
    Lifting: Push

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

    Aerobic

    10 minutes, Airdyne, some moderate intensity. New seat's definitely much more comfortable than the original.

    Took a few too many days off with busy-ness, so just primed.

    Tuesday, 20.01.14
    Lifting: Pull

    DL: 3 x 3 @ 225
    RW: 3 x 5 @ 135
    PD: 3 x 5 @ 120

    Aerobic
    20 minutes, Rowing

    More priming until the Squat gets up. Spent about five minutes of my rowing at moderate intensity.

    Wednesday, 20.01.15
    Lifting: Push

    SQ: 3 @ 185/195/205/215/225
    BP: 3 x 5 @ 155

    Ramped up to 225 on the Squat, my base.

    Aerobic

    10 minutes, Airdyne, more moderate to high intensity, but mostly aerobic. Still getting used to the new seat. It's still a big improvement, but I wonder if there's something a little bit better still. The one I replaced the original one with is off a cheap mountain bike.

    Thursday, 20.01.16
    Lifting: Pull

    DL: 3 x 3 @ 260
    RW: 3 x 5 @ 145
    PD: 5 @ 120/140/160

    Aerobic
    25 minutes, Rowing, low intensity.

    Friday, 20.01.17
    Lifting: Push

    SQ: 3 x 3 @ 225
    OP: 3 x 5 @ 95
    BP: 3 x 5 @ 160

    Saturday, 20.01.18
    Right shoulder felt a little cranky, so I blew off my Push workout.

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

    Sunday, 20.01.19
    Family stuff then NFL football blocked a good workout.

    Monday, 20.01.20
    Lifting: Push

    BP: 3 x 5 @ 161
    SQ: 3 x 3 @ 226
    OP: 5 @ 95/95/100

    Overhead Press is the last lift to bring up in alignment with the Iron Ratio. Should be 107. Anyway, back on the microloading bandwagon.

    Aerobic
    Airdyne, 15 minutes low intensity.

    Tuesday, 20.01.21
    Lifting: Pull

    DL: 3 x 3 @ 262

    Wednesday, 20.01.22
    My mother passed away peacefully after suffering a stroke Tuesday.

    Thursday, 20.01.23

    Friday, 20.01.24
    Lifting: Push

    BP: 3 x 5 @ 162
    SQ: 3 x 3 @ 228
    OP: 5 @ 95/100/105

    Saturday, 20.01.25
    Lifting: Pull

    DL: 3 x 3 @ 264
    RW: 3 x 5 @ 150
    PD: 3 x 5 @ 160

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

    Sunday, 20.01.26

    Monday, 20.01.27
    Lifting: Push

    BP: 3 x 5 @ 163
    SQ: 3 x 3 @ 229
    OP: 3 x 5 @ 108

    Tuesday, 20.01.28
    Lifting: Pull

    DL: 3 x 3 @ 265
    RW: 3 x 5 @ 151
    PD: 3 x 5 @ 160

    Wednesday, 20.01.29

    Thursday, 20.01.30

    Friday, 20.01.31

    Saturday, 20.02.01


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

    Sunday, 20.02.02
    Aerobic

    30 minutes, Rowing

    Monday, 20.02.03
    Lifting: Push

    BP: 3 x 5 @ 165
    SQ: 3 x 3 @ 230
    OP: 3 x 5 @ 95

    Tuesday, 20.02.04
    Rearranged a good deal of the house and garage. Felt surprisingly sore the next day.

    Went skating with my kids in the evening. It has been decades since I last skated. I remember being better . . . my almost nine-year-old son has already surpassed me.

    Wednesday, 20.02.05
    Lifting: Push

    BP: 3/5 @ 166

    Aerobic
    25 minutes Rowing, last few minutes moderate intensity.

    Feel like I'm getting sick . . . too tired for Squats in any case.

    Thursday, 20.02.06
    Aerobic

    Walked my daughter to school: 1.6 miles.

    Friday, 20.02.07

    Saturday, 20.02.08
    Lifting: Push

    SQ: 3 @ 225/230/233
    OP: 5 @ 45/65/85, 3 @ 105/110

    This was kind of a getting back on the bandwagon session. I still have two weeks to reach my goals, as dictated by my laminated sheet of Iron Ratio Percentages, which microloads the 1RM Squat by one pound per session:

    2020.Cycle 1.jpg

    Each pairing represents the 1RM and then either the 3RM, for lower body lifts, or the 5RM, for upper body lifts. The pairs alternate in clear and shaded pairs of columns. Three paired columns represents one week (3 sessions per week). So there are four weeks across, or eight weeks total, a cycle. I'm at the end of the sixth week, so the Squat 1RM is 259 and the 3RM is 233, which I worked up to today. Tomorrow I'll do the Push lifts, or a Deadlift 3RM of 270.

    Should be in a good state for Cycle II in a few weeks.

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

    Sunday, 20.02.09
    Lifting: Pull

    DL: 1/2/2 @ 275
    PD: 5 @ 120/130/140

    Wow, kind of out of shape on the pulls.

    Aerobic
    30 minutes, Rowing

    Sorry Abide, listened to jams instead of the podcast, but I'll get to it for sure.

    Snow shoveling . . .

    Monday, 20.02.10

    Tuesday, 20.02.11
    Lifting: Push

    BP: 3 x 5 @ 167
    SQ: 3 x 3 @ 235
    OP: 3/4/5 @ 111

    Wednesday, 20.02.12
    Lifting: Pull

    DL: 3 x 3 @ 275
    RW: 3 x 5 @ 155
    PD: 5 @ 140/150/160

    Aerobic
    20 minutes, Rowing

    Everything's about where it should be/caught up. Hopefully now I can really test the high frequency, Push-Pull approach.

    Thursday, 20.02.13
    Moving some furniture up and down and around the house.

    Friday, 20.02.14
    Lifting: Push

    BP: 3 x 5 @ 168
    SQ: 3 @ 185, 1 @ 225
    OP: 5 @ 45

    Hmmn, tweaked my right knee a bit on my last squat warmup set, so moved on to the Overhead Press. Hmnn, knee didn't like that either, so I shut it down. This weekend I have to move a bunch of books down and up stairs, so I can't risk having sore knees.

    Aerobic
    33 minutes, Rowing

    Rowing is so much less painful mentally than the Airdyne.

    Saturday, 20.02.15


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

    Sunday, 20.02.16

    Monday, 20.02.17

    Tuesday, 20.02.18

    Wednesday, 20.02.19
    Lifting: Push

    BP: 3 x 5 @ 165
    SQ: 3 @ 225/235/235
    OP: 3 x 5 @ 95

    Aerobic
    10 minutes, Airdyne

    Thursday, 20.02.20
    AM: Aerobic

    30 minutes, Rowing, last two minutes moderate intensity.

    Listened to much of Abide's podcast. It was perfect programming as I attempt to habitualize early morning aerobic exercise in between dropping off my son at elementary school (7:30am start) and my daughter at middle school (8:30am start). It's been a hard time slot to use productively, but a half hour of light aerobic work fits in perfectly, with minimal recovery time needed afterwards.

    PM: Lifting: Pull
    DL: 2/3/2/2 @ 275
    PD: 5 @ 150/160/170

    Friday, 20.02.21
    AM: Aerobic

    15 minutes, Airdyne

    Saturday, 20.02.22
     
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    #1 Bare Lee, Dec 26, 2019
    Last edited: Feb 21, 2020
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  2. Abide

    Abide
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    Back in the saddle for this cycle.
    Some goals
    Drop 5 lbs. I have put back on 10 or so pounds in 2019. Would like to get back down to 185.
    Run a bit more consistently, shooting for 3 runs a week.
    Lift 3 times a week
    Keep up the morning warm-up stretch daily routine - 100 squats, 75 push ups and 5 sun salutations
    Cut the dairy, and focus on whole foods for the most part.
    Ahh and most importantly keep the log up!

    @'s in kgs

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

    Sunday, 19.12.29

    Monday, 19.12.30

    Tuesday, 20.01.31

    Wednesday, 20.01.01

    Thursday, 20.01.02

    Friday, 20.01.03

    Saturday, 20.01.04


    ---------------Week 2: Cycle I---------------

    Sunday, 20.01.05

    Monday, 20.01.06

    Tuesday, 20.01.07

    Wednesday, 20.01.08
    Morning routine

    Press - 10@40, 7@50
    Low pulls - 10@60, 10@70
    Squats - 3@80, 3@90
    Bench - 5@90, 3@100
    Pull downs - 10@60, 10@60
    Farmers - 80m@90, 80m @90

    Bike commute - 22k

    Thursday, 20.01.09
    Morning routine
    Bike commute - 22k
    Run - 5k

    Friday, 20.01.10
    Morning routine
    Bike commute - 11k
    Run - 5k

    Saturday, 20.01.11
    Took the weekend off, did a little easy mountain biking Saturday.

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

    Sunday, 20.01.12
    Beer making day

    Monday, 20.01.13
    Morning routine

    Press - 10@40, 6@50
    Low pulls - 15@60, 20@60
    Squats - 3@80, 3@90
    Bench - 5@90, 3@100
    Pull ups - 4 x 4
    Farmers - 80m@90, 80m @90

    Bike commute - 22k
    Run 5k

    Weight 204 lbs

    Tuesday, 20.01.14
    Morning routine
    Bike Commute - 22k

    Wednesday, 20.01.15
    Morning routine

    Bench - 15@60, 6@90
    Pull downs - 10@60, 10@60
    TBDL - 5@90, 5@90
    Ab rollouts - 9, 10, 10

    Bike commute - 22k
    Run 5k

    Thursday, 20.01.16
    Morning routine
    Bike commute - 22k

    Friday, 20.01.17
    Morning routine

    Press - 8@40, 5@50
    Squats - 5@70, 3@80
    Bench - 7@90, 3@100
    Pull ups - 5, 5
    Farmers - 80m@90, 80m @90
    Ab rollouts - 8,7

    Bike commute - 22k
    Run 5k

    Good consistent week this week. Also have been sticking to the whole food plant based diet.

    Saturday, 20.01.18
    Morning routine

    ---------------Week 4: Cycle I---------------
    Sunday, 20.01.19

    Morning routine
    Long walk
    Some rugby conditioning with the kids

    Monday, 20.01.20
    Morning routine

    Press - 12@40, 5@50
    Squats - 3@70, 3@80
    Bench - 8@60, 8@80
    Pull ups - 5, 5
    Farmers - 80m@90, 80m @90

    Bike commute - 22k
    Run 5k

    Weight 200 lbs

    Tuesday, 20.01.21
    Mroutine
    Bike commute -22k
    Conditioning with the boys.

    Wednesday, 20.01.22
    Mroutine
    Bike Commute - 22k
    Run - 5k

    Trying to stagger run/left days.

    Thursday, 20.01.23
    Mroutine
    Bench - 5@80, 5@90, 5@100
    Pull downs - 3x10@60

    Bike commute - 22k

    Friday, 20.01.24
    Mroutine
    Run - 5k
    Bike commute - 22k

    Saturday, 20.01.25
    Took the day off.

    ---------------Week 5: Cycle I---------------
    Sunday, 20.01.26

    Mroutine

    Bench - 10@80, 5@100
    Pulldowns - 2x8@60
    Farmers - 2x80m@90
    Pull ups - 3,5
    Press - 8@40, 6@50
    Squats - 3@70, 3@80
    Low pulls - 2x10@70

    Conditioning with boys

    Weight 199

    Monday, 20.01.27
    Mroutine
    Run - 5k
    Bike commute - 22k

    Tuesday, 20.01.28
    Mroutine

    Squats - 3@50, 3@80, 3@85
    Press - 8@40, 6@50,
    Ab rollouts - 8,10

    Bike commute - 22k

    Wednesday, 20.01.29
    Mroutine
    Run - 5k
    Bike Commute -22k

    Thursday, 20.01.30
    Mroutine

    Press - 5@50, 6@50
    Low pulls - 2x10@70
    Squats - 2x3@80
    Bench - 10@60, 5@90
    Pull ups - 5,5
    Farmers - 80m@90

    Bike commute - 22k

    A little conditioning

    Friday, 20.01.31
    Mroutine
    Run - 5k
    Bike - 22k

    Not too bad of a week, I am losing focus in the gym these days and it results in a lackluster lifting sessions. I need to figure out a way to keep my mind in the session better. Any ideas?

    Saturday, 20.02.01
    Easy conditioning with boys

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

    Sunday, 20.02.02
    Mroutine

    Bench - 15@60, 5@80, 5@100, 2@105
    DL - 5@60, 5@80, 5@100, 5@100
    Pull downs - 3 x 10@60

    Listened to this podcast over the weekend. I have read his book which is surprisingly useful when it comes to habit building. The part that stuck out to me was the downside of habits and deliberate practice, mainly how the routine can get you stuck and prevent potential growth. Figured it was time to change the lifting from the general 6 lift routine to a more dedicated and specific lifting sessions with goals like we talked about earlier. Anyway give it a listen.

    https://www.madfientist.com/james-clear-interview/

    Since I am still having issues with my back and squats when I go with heavier weights, I figure I should focus back on the deadlift for a while. Even though this was what hurt my back originally, it seems to not be an issue anymore. Whereas squatting above 80kg seems to always cause back soreness.

    Monday, 20.02.03
    Mroutine
    Bike commute
    Run - 5k

    weight - 197

    Tuesday, 20.02.04
    Mroutine
    Press - 10@40, 6@50, 5@55
    Low pulls - 12@60, 2x10@70
    Farmers 2x80m@100

    Bike commute - 22k

    Wednesday, 20.02.05
    Mroutine
    Bike commute

    Thursday, 20.02.06
    Mroutine
    Squats - 3@40, 3@60, 3@80, 3@90, 3@100
    Pull downs - 4x10@60
    Ab rollouts - 2x10

    Bike commute - 22k
    Run - 5k

    Friday, 20.02.07
    Mroutine
    Bike commute
    Run - 5k

    Good finish to the week. Increased pushups to 100 a day. I wore my belt for the squats. Think I will start wearing it for deadlifts and squats again. Funny how I switched gears talking about heavy weights.

    Saturday, 20.02.08

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

    Sunday, 20.02.09
    Mroutine

    Bench - 10@60, 7@80, 5@90, 4@100
    DL - 3@60, 3@90, 3@110, 3@130
    Pullups - 3x6,5

    Monday, 20.02.10
    Mroutine
    Bike commute - 22k
    Run - 5k

    Tuesday, 20.02.11
    Mroutine
    Press - 10@40, 6@50, 5@55
    Low pulls - 15@60, 12@70, 8@85
    Farmers - 1x80m@70, 2x80m@90
    Abrolls - 3x10

    Bike commute - 22k
    Run - 5k

    Wednesday, 20.02.12
    Mroutine
    Bike commute - 22k
    Run - 5k

    Thursday, 20.02.13
    Mroutine
    Squats - 10@40, 3@80, 3@90, 3@100
    Pull downs - 3x10@60
    Ab rollouts - 3x10

    Bike commute - 22k

    Friday, 20.02.14
    Mroutine
    Bike commute - 22k
    Run - 5k

    Saturday, 20.02.15
    Rest day

    And my back is sore and hurting again after the squats. I think I'm ready to move on from weighted squatting for now and just keep body weight squats in my morning warmup routine.

    No sweat about the podcast I've been digging music more this week too.

    4 runs this week and the ankle pain is negligible.

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

    Sunday, 20.02.16
    Mroutine

    Press - 10@40, 5@50, 3@60
    DL - 5@60, 3@90, 3@120, 3@130
    Low pulls - 15@60, 15@60, 10@60

    Monday, 20.02.17
    Mroutine
    Bike commute - 22k
    Run - 5k

    Weight 196

    Tuesday, 20.02.18
    Mroutine
    Bench - 10@60, 8@80, 5@90, 3@100
    Pull ups - 4X6
    Farmers 80m@70, 2x80m@90

    Bike commute - 22k
    Run - 5k

    Worked my way through this book
    https://www.amazon.com/How-Not-Die-Discover-Scientifically/dp/1250066115
    Well now roughly 5+ weeks into the plant based diet. So far I have seen some good benefits. My resting heart rate from the higher 40s to the mid 40s now. It's still trending downward. Weights going down without any work on calorie restriction. I've alos been pseudo intermittent fasting and don't eat my first meal until noon. Once I get my bloodwork back it'll be interesting to see if there is any improvements there.

    Wednesday, 20.02.19
    Mroutine
    Bike commute - 22k

    Thursday, 20.02.20
    Mroutine
    Squats - 3@60, 3@80
    Pull downs - 3x10@65
    Ab rollouts - 3x10
    Bike commute - 22k
    Run - 5k

    Gave low bar squats a shot and it was actually more painful, The compression on the spine in hole was the most painful part.

    I think next week or the week after I will give front squats a shot. If those don't go well I might just throw in the towel with squats and focus soley on heavy deadlifts and Farmers for my lower work. I am still doing 100 body weight squats in the morning so the motion is fine its just the combination of the back tension and heavier weights.

    Also I need to do more gut work and maybe this will eventually support squatting.

    Friday, 20.02.21
    Mroutine - 4 sets 8kg goblet squats
    Bike commute - 22k
    Run - 5k

    Pretty good week, was able to run 4 times with minimal foot pain and lose a little weight over the course of the cycle.

    Saturday, 20.02.22
     
    #2 Abide, Jan 8, 2020
    Last edited: Feb 21, 2020
  3. Abide

    Abide
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    Hey Lee do you take vit D supplements in the winter? I have a theory that we run low progressively through the fall, winter and come christmas time the affects become more acute. My wife had some of the same symptoms, light headedness, general malasie etc.. shes taking 1000 to 2000 iu's a day now and it seems to have fixed both as she has been at the gym every day this week and doesn't have any bouts of dizziness. Anyway it could be a cheap and no risk support idea. If you aren't taking them I would recommend it.
     
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  4. Bare Lee

    Bare Lee
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    Thanks! I'll give that a try. And welcome back!
     
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  5. Bare Lee

    Bare Lee
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  6. Abide

    Abide
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    I'm about halfway through, I like it so far, except for the beer part...
     
  7. Bare Lee

    Bare Lee
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    Yah, buzzkill.

    And my morning espresso misses its sugar . . .
     
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    #7 Bare Lee, Jan 18, 2020
    Last edited: Jan 18, 2020
  8. Bare Lee

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  9. Abide

    Abide
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    Finished the podcast up. Good tip with drinking water before I consume any food or beer to keep salt and sugar diluted. I have mostly limited other refined sugar intake so no problems there.
     
  10. Bare Lee

    Bare Lee
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    Yah, I used to be really good about staying hydrated, but the last few years I've kinda lost a taste for it. Now, feeling better already with more deliberate waterings.
     
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  11. Abide

    Abide
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    Hey Lee sorry to hear about your mom passing, my condolences. Hope you are doing ok.
     
  12. Bare Lee

    Bare Lee
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    Thanks Abide. She had been declining for years, so it was merciful. Both my parents almost made it to 90.
     
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  13. Bare Lee

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    Hey, you're definitely asking the wrong person with me. Anyone else? I've been having a devilish time staying motivated. Now with the health scare, I know it's non-negotiable, but I still find stuff coming up. I think I've resigned myself to having workouts feel like work rather than adventure, but in order to be consistent, I think I have to try a late morning schedule. That's about the only time when nothing can happen unexpectedly, and then even if it does, I'll still have a good chunk of the day left to try to fit a workout in.

    Of course, whenever I do get a decent workout in, the quality of the other 23 hours of the day are greatly enhanced. Especially sleep, but also mood, concentration, vitality, and so on.

    Thanks for the podcast, I've downloaded it. I'll listen to it during my next indoor aerobic torture session.

    Funny, for me, squats kind of bulletproof me against injury on deadlifts. Since developing and following my Iron Ratio, I've had zero injuries working out. Everything follows the Squat load. I think maybe it's because Squats are the most technical lift, and Deadlifts perhaps the least technical. So if you have the strength to perform a squat, despite the technical difficulty, then you definitely have the strength to do the other lifts without risk even if your technique is a bit off, as long as the loading ratios are correct.
     
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    #13 Bare Lee, Feb 8, 2020
    Last edited: Feb 9, 2020
  14. Abide

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    Yeah I am struggling with the squats right now. I do agree with you about them. They also have eccentric and concentric pieces so are probably more effective than deadlifts.
     
  15. Bare Lee

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    Are you doing low-bar squats? Seems like high-bar squats, if you're doing them, would put more stress on your lower back, with a greater moment arm. Also, is your spine completely neutral?

    I normally assume your technique is better than mine, but I thought I'd raise these questions just in case they help.
     
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  16. Abide

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    I know kind of do an in the middle style. I will give true low bar a try though and with a wider stance to see how it feels. Good idea.

    I'm also wondering if the back aches are more arthritic in nature. Another storm just rolled through and it's already feeling better?
     
  17. Bare Lee

    Bare Lee
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    Yeah, well, Rippetoe's analysis of the low bar squat seems right to me. Although I haven't taken the 'where you look' part that seriously. Maybe because I've been stuck in middling loads at best for years? I still don't get why he thinks upper body pulls are accessory lifts though. Seems to me that some kind of row and some kind of chinup/pullup/pulldown are just as necessary as the upper body presses.
    If you're prone to ionic modulations, maybe try grounding? Just kidding . . .
     
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    #17 Bare Lee, Feb 19, 2020
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  18. Abide

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    Yeah I actually gave his podcast a listen for fun. I kinda forgot about the bitterness and hate in the health world. Anyway I'll pass next time and cherry pick his lifting stuff, don't throw the baby out with the bath water.
     
  19. Bare Lee

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    Yah, with the deadlifts, farmers, and bodyweight squats, I wouldn't sweat the loaded squats--or maybe add some goblet squats at the end of your bodyweight squats?

    I count squats and deadlifts as my ab work, especially when I get over 225 on the squat and start using my lever belt. My abs feel sore the next day. But I should get better about some isolation stuff, like rollouts.
     
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    #19 Bare Lee, Feb 20, 2020
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  20. Bare Lee

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    Yah, I have a limited capacity for podcasts in the first place, but Rippetoe is definitely best appreciated in a textual medium for me. It's truly frightening how many stupid and angry people there are out there. It's obvious he's discovered his gruff and ornery old man brand has an audience. Still, I think Rip's analysis of the physics and anatomy of lifting is the gold standard, so yeah, worth cherry picking.
     
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