Concurrent Strength & Endurance Training 2020: Cycle II

Discussion in 'Training Information/Training Regimens' started by Bare Lee, Feb 20, 2020.

  1. Bare Lee

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

    Joined:
    Jul 25, 2011
    Messages:
    5,921
    Likes Received:
    6,572
    Assessment of last cycle: Learned that it's safe to lift even if I'm feeling lightheaded. Still need to work harder to get the aerobic portion in everyday. Blood pressure seems to be coming down though.

    Goals for this cycle:
    more of the same. Push/Pull lifting split complemented by Airdyne/Rowing aerobic work, and hopefully, some sled work and at least one longish bike ride per week.

    Here's the projected microloading over the eight-week cycle:

    Cycle II 2020.jpg

    This is kind of the meaty area where fairly easy resistances start to get hard, and technique becomes more important.

    Following up on Abide's podcast about habits, I think I will prioritize consistency above all else. Therefore, although I will aim for the ideal routine of an everyday (ED) AM:Aerobic/PM:Lifting-Conditioning Split, which is further divided into a every other day (EOD) Push/Pull Split, this can be reduced or changed in order to always get something in.

    So, for example, if I miss the AM aerobic, I can tag it on in the afternoon, after the lifting. Also, I may sometimes insert a longish bike ride after a EOD Push-Pull split if the lifting is getting tiresome, rather than skip a workout altogether. Also, on days when I'm just not feeling it, I'll just do warmup-set loads, just to grease the groove.

    ---------------Week 1: Cycle II---------------


    Sunday, 20.02.23
    Another day of moving. Two bookcases and their books, then a desk and two file cabinets. My knees and lower back held up OK with lots of breaks. The hardest was carrying the bookcases down and up a flight a stairs. The cheap Ikea bookcases don't weight much, but the bulkiness was pretty awkward and you really have to be careful with that particle board material; stress it the wrong way and it all falls apart.

    Monday, 20.02.24
    Just moved my desk chair and a smaller shelving unit after dropping off the kids. My right knee felt a little cranky on the stairs, so decided best to let it rest and not do squats later.

    Tuesday, 20.02.25

    Wednesday, 20.02.26

    Thursday, 20.02.27

    Friday, 20.02.28
    The week was pretty crazy for a variety of reasons--bad start to the cycle.

    Saturday, 20.02.29
    More office moving, then son's birthday party in the afternoon.

    ---------------Week 2: Cycle II---------------

    Sunday, 20.03.01
    Final day of office moving. Weather cooperated. My mid-to-lower back felt pretty stiff, and my knees a little sore. The elevator has been out during this whole process, so lots of stairs work.

    Monday, 20.03.02
    Aerobic:

    1 mile Walking; Rowing, 30 minutes.

    Felt pretty sore, so just did some aerobic work.

    Tuesday, 20.03.03
    Aerobic:

    1.5 mile Walking.

    Wednesday, 20.03.04


    Thursday, 20.03.05

    Friday, 20.03.06

    Saturday, 20.03.07


    ---------------Week 3: Cycle II---------------

    Sunday, 20.03.08

    Monday, 20.03.09

    Tuesday, 20.03.10
    Aerobic: Pull

    30 minutes, rowing. 1/2 mile bike to store with son, 1/2 walk back with daughter while son still rode.

    Lifting: Pull

    PD: 2 x 3 @ 100
    DL: 3 x 2 @ 225

    Wow, crappy start to the cycle.

    Wednesday, 20.03.11

    Thursday, 20.03.12

    Friday, 20.03.13
    -Noon-
    Aerobic: Push
    Airdyne 10 mins.

    -Afternoon-
    Lifting: Push
    SQ: 3 @ 185, 2 @ 195
    OP: 3 x 5 @ 95
    BP: 3 x 5 @ 135

    Aerobic: Push

    Airdyne 15 mins.

    Felt my right hammie seize a bit on my second set of squats, so I shut it down.

    It occurred to me it might be best to divide up the dreaded indoor cardio into 3 ten-minute chunks, or 2 fifteen-minute ones, instead of 1 thirty-minute session. Ten to fifteen minutes is usually about when the mental agony starts to kick in.

    I think I also need something like Abide's morning routine. Just ten minutes of aerobic and some stretching might be enough. I want it to be something very easy that I can do no matter how tired or unmotivated I am.

    So could do Morning/Noon/Afternoon cardio in ten-minute sessions, then Lifting 30 minutes at Noon or Afternoon. Or alternatively, Morning Cardio 15 minutes and Afternoon Lifting 30 minutes and Cardio 15 minutes again.

    One final, unlikely alternative would be to follow each thrice daily ten-minute cardio session with one lift, maybe go from lightest to heaviest as the day progresses, like OP, then BP, and then SQ.

    Saturday, 20.03.14
    -Morning-
    Aerobic: Pull
    Rowing 15 mins.

    ---------------Week 4: Cycle II---------------

    Sunday, 20.03.15
    -Noonish-
    Aerobic:
    Walking 1 mile to and from store, playing catch with my son and his friend out front--got to count everything when you're this out of shape!

    Monday, 20.03.16
    -Evening-
    Aerobic: Pull
    Rowing, 30 minutes.

    Tuesday, 20.03.17
    Aerobic: Push

    -Afternoon-
    2 mi bike ride to son's playdate and back.
    -Evening-
    Airdyne, 20 minutes.

    Hmnn, two days in a row I did aerobic right before bed. Somehow, it seems easier at that time.

    Wednesday, 20.03.18
    -Afternoon-
    Lifting: Pull
    DL: 3 @ 225/235/235
    RW: 2 x 5 @ 135

    -Evening-
    Aerobic: Pull
    Rowing, 30 mins

    Thursday, 20.03.19
    -Noonish-
    Aerobic: Push
    Airdyne, 15 mins

    -Afternoon-
    Lifting: Push
    BP: 5 @ 135/145/155
    SQ: 2 x 3 @ 135
    OP: 3 x 5 @ 95

    Took it easy on the squats to make sure my hammie had recovered from whatever it was last week.

    Friday, 20.03.20
    -Afternoon-
    Lifting: Pull
    DL: 3 @ 225/235/245
    RW: 3 x 5 @ 135
    PD: 3 x 5 @ 150

    Aerobic: Pull
    Rowing, 30 mins

    Saturday, 20.03.21
    -Afternoon-
    Aerobic:
    1.5 mile Walking.
    1 mi bike ride.

    ---------------Week 5: Cycle II---------------

    Sunday, 20.03.22
    -Afternoon-
    Aerobic: Pull
    Rowing, 30 mins

    Monday, 20.03.23
    -Afternoon-
    Lifting: Push
    SQ: 3 @ 185/195/205
    OP: 5 @ 65/75/85/95

    -Evening-
    Aerobic: Push
    Biking, playing catch, stubbed my right big toe playing soccer.

    Tuesday, 20.03.24
    Felt a little coronal, and my toe was a bit painful, so took the day off.

    Wednesday, 20.03.25
    -Evening-
    Aerobic: Pull
    Rowing, 36 minutes.

    Still feeling a bit coronal, but an efficient afternoon nap did wonders.

    Thursday, 20.03.26
    Still feeling a bit sick.

    Friday, 20.03.27
    -Afternoon-
    Lifting: Push
    SQ: 3 @ 185/205/205
    OP: 5 @ 65/85/95/95

    Aerobic: Push
    Airdyne 15 mins.

    This bug is strange. The last two days I've woken up feeling ok, but then it comes on in the afternoon, and leaves again in the evening. Still only minor symptoms, so I'm not too worried. Mostly low energy.

    Saturday, 20.03.28
    -Evening-
    Aerobic: Pull
    Rowing, 30 minutes.

    ---------------Week 6: Cycle II---------------

    Sunday, 20.03.29
    -Afternoon-
    Aerobic
    Walk with kids in the drizzle

    Monday, 20.03.30
    -Afternoon-
    Lifting: Push
    BP: 3 x 5 @ 155
    SQ: 3 x 3 @ 185
    OP: 3 x 5 @ 95

    -Evening-
    Aerobic
    3-4 mile bike ride with kids

    Still feeling a bit low energy, so took it easy on the Squats.

    Tuesday, 20.03.31
    -Afternoon-
    Lifting: Pull
    DL: 3 x 3 @ 245
    RW: 3 x 5 @ 145
    PD: 3 x 5 @ 160

    Aerobic: Pull
    Rowing, 30 mins

    Wednesday, 20.04.01
    -Afternoon-
    Aerobic:
    1.5 mile Walking.

    Thursday, 20.04.02
    -Afternoon-
    Lifting: Push
    SQ: 3 @ 185/205/215/225
    OP: 3 x 3 @ 105

    Aerobic: Push
    Airdyne 20 mins.

    Friday, 20.04.03
    -Afternoon-
    Aerobic
    1 mi walk with kids.

    -Evening-
    Aerobic: Pull
    Rowing, 25 mins

    Saturday, 20.04.04
    -Afternoon-
    Lifting: Pull
    DL: 2 x 3 @ 245
    PD: 2 x 5 @ 160

    -Evening-
    Aerobic
    1 mi walk.

    ---------------Week 7: Cycle II---------------

    Sunday, 20.04.05

    Monday, 20.04.06
    -Afternoon-
    Aerobic:
    1 mile walk to store; soccer out front.

    Lifting: Push
    BP: 3/4/5 @ 160
    SQ: 3 @ 185

    Man, still feeling pretty low energy, mildly sick.

    Tuesday, 20.04.07

    Wednesday, 20.04.08

    Thursday, 20.04.09

    Friday, 20.04.10

    Saturday, 20.04.11


    ---------------Week 8: Cycle II---------------

    Sunday, 20.04.12

    Monday, 20.04.13

    Tuesday, 20.04.14

    Wednesday, 20.04.15

    Thursday, 20.04.16

    Friday, 20.04.17

    Saturday, 20.04.18
     
    Collapse Signature Expand Signature
    #1 Bare Lee, Feb 20, 2020
    Last edited: Apr 6, 2020 at 4:28 PM
  2. Abide

    Abide
    Expand Collapse
    Barefooters
    1. Nederland -...

    Joined:
    May 13, 2010
    Messages:
    3,235
    Likes Received:
    1,046
    Small goals
    Drop 5 lbs. more - sitting at 196.5 at the beginning of this cycle
    3 runs a week
    Lift 3 times a week
    Keep up the morning warm-up stretch daily routine - 100 squats, 100 push ups and 5 sun salutations at least 6 times a week. Add goblet squats in for 80 squats.
    Keep the whole foods plant based thing going

    @'s in kgs
    ---------------Week 1: Cycle II---------------

    Sunday, 20.02.23
    Mroutine
    Press - 10@40, 6@50, 4@60
    Low Pull - 12@65, 10@75, 8@85
    DL - 3@90, 3@110, 3@130

    Monday, 20.02.24
    Mroutine
    Front squats - 3@20, 3@40, 3@60
    Pull downs - 3x10@60
    Ab rolls - 3x10

    Run 5k

    So front squats were worse than back squats. Not a big deal but I will be dropping squats from lifting all together. I may swap them for TBDL, even though rip doesn't like them.

    Tuesday, 20.02.25
    Mroutine
    Traveling

    Wednesday, 20.02.26
    Mroutine
    Run - 5k

    Thursday, 20.02.27
    Mroutine
    Run - 5k

    Friday, 20.02.28
    Mroutine
    Run -10k

    Was traveling this week. Lifting to recommence Sunday.
    Saturday, 20.02.29


    ---------------Week 2: Cycle II---------------

    Sunday, 20.03.01
    Mroutine
    Bench - 10@60, 8@80, 5@90, 1@110
    Pull ups - 6,6,5,6
    DL - 3@90, 3@90, 3@110, 3@120

    Monday, 20.03.02
    Mroutine
    Bike commute - 22k
    Run - 5k

    Tuesday, 20.03.03
    Mroutine
    Press - 10@40, 10@40, 10@40
    Farmes - 3x80m@70
    Low pulls - 3x10@60

    Came down with a head cold or flu that knocked me out for a couple of days.

    Wednesday, 20.03.04
    Rest

    Thursday, 20.03.05
    Mroutine
    Pull ups - 6,5,5
    Bent rows - 10@40, 10@50, 10@60
    Ab rolls - 3x10
    K2E - 9,9,5

    Run - 5k

    Feeling much better

    Friday, 20.03.06
    Mroutine
    Bike commute - 22k

    Saturday, 20.03.07
    Mroutine
    DL - 3@90, 3@110, 3@120
    Bench - 10@60, 6@80, 2@100
    Pull downs - 10@60, 10@60, 8@60

    Still feeling weak and tired.
    Traveling over the next two weeks so I am not sure about what the schedule will look like.

    ---------------Week 3: Cycle II---------------

    Sunday, 20.03.08

    Monday, 20.03.09

    Tuesday, 20.03.10

    Wednesday, 20.03.11

    Thursday, 20.03.12

    Friday, 20.03.13

    Saturday, 20.03.14


    ---------------Week 4: Cycle II---------------

    Sunday, 20.03.15

    Monday, 20.03.16

    Tuesday, 20.03.17

    Wednesday, 20.03.18

    Thursday, 20.03.19

    Friday, 20.03.20

    Saturday, 20.03.21


    ---------------Week 5: Cycle II---------------
    Sunday, 20.03.22

    Mroutine

    DL - 3@90, 3@100, 3@120
    Bench - 10@60, 5@80, 3@100
    Pull ups - 3x5

    Monday, 20.03.23
    Mroutine
    Run 5k
    Bike Commute - 22k

    Tuesday, 20.03.24
    Mroutine
    Bike Commute - 22k

    Press - 10@40, 10@45, 6@50
    Farmers - 3x80m@70
    Low pulls - 14@60, 10@70, 8@80

    Wednesday, 20.03.25
    Mroutine
    Run 5k
    Bike Commute - 22k

    Thursday, 20.03.26
    Mroutine
    Bike Commute - 22k

    Getting back into it after a couple weeks of traveling craziness. Glad to be back home and that we have home gyms.

    Friday, 20.03.27

    Saturday, 20.03.28


    ---------------Week 6: Cycle II---------------

    Sunday, 20.03.29
    Mroutine

    DL 3@60 stopped back felt funny
    Bench - 10@60, 8@80, 10@80
    Multi Grip pull downs - 15@60, 14@60, 16@60
    Ab rolls - 8,10,11

    Monday, 20.03.30
    Mroutine

    Back went crazy again today. Lost the week to bedrest again. Same situation as when I hurt it a couple of years back. I'm still unsure of what caused it.

    Tuesday, 20.03.31
    Pain
    Wednesday, 20.04.01
    more pain
    Thursday, 20.04.02
    a little less pain
    Friday, 20.04.03
    sigh
    Saturday, 20.04.04
    crap

    ---------------Week 7: Cycle II---------------
    Sunday, 20.04.05

    Back is still jacked. But laying around is awful. Need to get it moving

    Bench - 15@60, 9@80, 8@80
    MG Pull downs - 30@40, 21@45, 24@45
    Farmers - 3@80m@70

    Run - 5k off and on

    Still trying to reorient this cycle. I contemplating jumping back to lighter weights and minimal lower body lifts for now. Carries are fine is the squatting motion thats off.

    Monday, 20.04.06
    Modified Mroutine
    Bike commute - 22k

    Tuesday, 20.04.07
    Modified Mroutine

    Press - 8@40, 8@40, 5@40
    Low pulls - 3@15@45
    OH carries - 3@20m@40

    Bike commute - 22k

    Wednesday, 20.04.08

    Thursday, 20.04.09

    Friday, 20.04.10

    Saturday, 20.04.11


    ---------------Week 8: Cycle II---------------

    Sunday, 20.04.12

    Monday, 20.04.13

    Tuesday, 20.04.14

    Wednesday, 20.04.15

    Thursday, 20.04.16

    Friday, 20.04.17

    Saturday, 20.04.18
     
    #2 Abide, Feb 21, 2020
    Last edited: Apr 7, 2020 at 11:59 AM
  3. Bare Lee

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

    Joined:
    Jul 25, 2011
    Messages:
    5,921
    Likes Received:
    6,572
    I second that--thank the gods for home gyms!
     
    Collapse Signature Expand Signature

Share This Page