Assessment of last cycle. I got a little more consistent on all fronts, especially after I made my lifting routine even easier by just adding one pound per week to my Squat 3RM. On hindsight, it seems to have been a sort of belated inspiration by Pavel Tsatsouline’s concept of easy strength. A slower rate of increase also helps when I miss a few days, since I don’t have to ‘catch up,’ although I also found it’s sometimes still useful to resume with a day of priming at lower loads before getting back to full loads. I also adjusted my Iron Ratio to a strict 2:3:4:5 for the Overhead Press, Bench Press, Squat, and Deadlift, respectively, by bringing the deadlift up.
On the aerobic front, I finally found a tolerable way to use my two machines—the Concept II rower and Schwinn Airdyne. I spend eight minutes on the rower at low intensity, then two minutes on the Airdyne at medium intensity, repeat two or three times. Two to three minutes is about my limit for the Airdyne, but I can go much longer on the rower before the tedium gets to me. I also messed around with Indian Clubbells a bit.
Goals for this cycle: I will continue to alternate one day of lifting with one day of aerobic/conditioning. The lifting will be the five bilateral barbell lifts plus pulldowns/chinups, done for three sets of three reps each, following my Iron Ratio and System of Percentages. I’ll continue loading one pound per week to the Squat 3RM, so by the end of the cycle, I should have gone from a 233 Squat 3RM to one of 240, just an eight pound increase. With the easier lifting, I may also work in some assistance lifts from time to time.
For the aerobic/conditioning component I will try to get in two or three cycles of 8 mins rowing at low intensity and 2 mins Airdyne at medium intensity, hopefully building up eventually to doing the rowing at medium intensity and the Airdyne at high intensity. I'll try to follow this with some mobility stuff like the clubbells or maybe kettlebells or perhaps finally getting in some conditioning on the sled. I may try some cycling too, but I’m a bit leery of cycling on the river paths with the pandemic still raging.
I will also try to walk the dog a mile or so every day, barefoot whenever possible. If the Winter Challenge gets up and running, I’ll enter it for a little extra motivation.
---------------Week 1: Cycle VII---------------
Sunday, 20.11.01
-Afternoon-
Aerobic
1 mi walk with son and dog, 36F.
Conditioning
30 minutes:
8 mins Rowing (L-Int) / 2 mins Airdyne (M-Int)
8 mins Rowing (L-Int) / 2 mins Airdyne (M-Int)
8 mins Rowing (L-Int) / 2 mins Airdyne (M-Int)
Monday, 20.11.02
-Afternoon-
Lifting: Push & Pull
BP: 3 x 3 @ 175
SQ: 3 x 3 @ 233
OP: 3 x 3 @ 117
DL: 3 x 3 @ 291
PD: 3 x 3 @ 175
RW: 3 x 3 @ 160
Tuesday, 20.11.03
-Afternoon-
Conditioning
20 minutes:
8 mins Rowing (L-Int) / 2 mins Airdyne (M-Int)
8 mins Rowing (L-Int) / 2 mins Airdyne (M-Int)
Wednesday, 20.11.04
-Afternoon-
Lifting: Push
BP: 3 x 3 @ 175
SQ: 2/3 @ 233
Felt nauseous during workout. Gave up.
Aerobic
2 mi walking with son and dog.
Thursday, 20.11.05
-Afternoon-
Lifting: Push & Pull
OP: 2/3 @ 117
DL: 1/3/3 @ 291
PD: 2 x 3 @ 175
Still feeling a little under the weather.
Friday, 20.11.06
-Afternoon-
Aerobic
1.2 mi walking with kids and dog.
Saturday, 20.11.07
-Morning-
Aerobic
1 mi walking with dog.
-Afternoon-
Conditioning
20 minutes:
8 mins Rowing (L-Int) / 2 mins Airdyne (M-Int)
8 mins Rowing (L-Int) / 2 mins Airdyne (M-Int)
4 x 100 yards wheelbarrowing firewood a neighbor shared with me when he had to trim a tree.
---------------Week 2: Cycle VII---------------
Sunday, 20.11.08
-Afternoon-
Aerobic
2 x 100 yards wheelbarrowing two more loads of my neighbor's firewood.
40 minutes, Rowing (L-Int). I moved a tv in front of the rower. Watching mindless football helped make the time pass.
Monday, 20.11.09
-Morning-
Aerobic
1 mi walk with kids and dog.
-Afternoon-
Lifting: Push
BP: 3 x 3 @ 176
SQ: 3 x 3 @ 234
OP: 3 @ 95/117/105/105
Overhead Press felt a little heavy after missing my third workout last week, so I deloaded a bit to get in the reps. Maybe I need a little more warmup. Also thinking of doing a push/pull split again, at least sometimes.
Tuesday, 20.11.10
-Noon-
Aerobic
1 mi walk with kids and dog.
-Afternoon-
Lifting: Pull
DL: 2 x 3 @ 295
PD: 2 x 3 @ 175
Conditioning
30 minutes:
8 mins Rowing (L-Int) / 2 mins Airdyne (M-Int)
8 mins Rowing (L-Int) / 2 mins Airdyne (M-Int)
8 mins Rowing (L-Int) / 2 mins Airdyne (M-Int)
Cut the palm side of my left pinky and palm of my right hand, so I reduced the Pull sets.
Wednesday, 20.11.11
-Morning-
Aerobic
1 mi walk with kids and dog.
-Afternoon-
Lifting: Push
BP: 2 x 3 @ 176
SQ: 2 x 3 @ 234
OP: 3 @ 95/105/117/105
Thursday, 20.11.12
-Morning-
Aerobic
1 mi walking with son and dog.
-Afternoon-
Aerobic
30 minutes: Rowing (L-Int)
Friday, 20.11.13
-Afternoon-
Lifting: Pull
DL: 1/1/2/2 @ 295
PD: 3 x 3 @ 175
RW: 3 x 3 @ 161
Left pinky cut still hurting a bit, so I limited my Deadlift reps.
Aerobic
1.6 mi walk with son and dog.
Saturday, 20.11.14
-Afternoon-
Lifting: Push
BP: 3 x 3 @ 176
SQ: 3 x 3 @ 235
OP: 3 @ 95/105/117/117
---------------Week 3: Cycle VII---------------
Sunday, 20.11.15
-Afternoon-
Lifting: Pull
DL: 3 x 3 @ 225
PD: 3 x 3 @ 175
RW: 2 x 3 @ 161
DB-RW: 3 @ 65
Did lighter Deadlifts to avoid irritating my pinky cut. Added in One-hand Dumbbell Rows. I can't remember how much the dumbbell bar weighs but I'm guessing it's about five pounds.
I'm thinking of doing just two sets of Pendlay Rows, and then two sets of Dumbbell Rows. Barbell Rows are the only barbell lift which I think aren't necessarily superior to their dumbbell or cable counterparts. I may also work in Cable Rows from time to time. It seems like rows in general really help support the upper body presses, so could be beneficial to do four to six sets instead of three. Hopefully it will make the Overhead Press specifically a little less challenging on my upper back.
Monday, 20.11.16
-Afternoon-
Aerobic
1.5 mi walk with kids and dog. 39F
Lifting: Push
BP: 3 x 3 @ 176
Tuesday, 20.11.17
-Morning-
Conditioning
20 minutes:
8 mins Rowing (L-Int) / 2 mins Airdyne (M-Int)
8 mins Rowing (L-Int) / 2 mins Airdyne (M-Int)
-Noon-
1.7 mi walk around lake with kids and dog. 32F
-Afternoon-
Lifting: Push
SQ: 3 x 3 @ 235
OP: 3 @ 45/65/85/105/118/118
Added two more warmup sets to the Overhead Press. Seemed to help. Normally I do empty bar (45), 95, then 105 or straight to the worksets.
Wednesday, 20.11.18
-Morning-
Conditioning
20 minutes: Rowing (L-Int)
-Noon-
1.5 mi walk with son and dog. 43F
-Afternoon-
Lifting: Pull
DL: 3/2 @ 295
PD: 3 x 3 @ 175
RW: 3 x 3 @ 135
Pinky cut almost healed, but still a bit painful on the Deadlift. Pulldowns starting to feel easier. I also kept it light on the Rows because of the pinky cut, then noticed how much better my form was. So maybe I'll slowly build up the load for a week or two while making sure my form stays good.
If I can keep the current consistency, wondering if I should do a lighter split once a week, like a 5RM day for both Push and Pull, once the loads get heavier. Maybe even go back to the weekly wave of 5/7/3RM, although right now I'm really enjoying the simplicity of doing everything 3 x 3.
Aerobic
.6 mi walk to pick up son from playdate. 50F
Thursday, 20.11.19
-Noon-
Aerobic
1.5 mi walk with son and dog in a nearby nature reserve. 48F
-Afternoon-
Lifting: Push
BP: 3 x 3 @ 176
SQ: 3 @ 235
OP: 3 @ 45/65/85/105/118/118
Friday, 20.11.20
-Noon-
Aerobic
2.7 mi walk with son, friend, and dog to a bit of woods remaining on the north side of the neighborhood and back. 39F
-Afternoon-
Lifting: Pull
DL: 1/2/2 @ 295
PD: 3 x 3 @ 175
Started to late to get in the rows.
Aerobic
.6 mi walk to pick up son from playdate. 36F
Saturday, 20.11.21
---------------Week 4: Cycle VII---------------
Sunday, 20.11.22
-Afternoon-
Lifting: Push
BP: 3 x 3 @ 177
SQ: 3 x 3 @ 236
OP: 3 @ 45/95/115/118/118
Monday, 20.11.23
-Afternoon-
Lifting: Pull
DL: 1/2/3 @ 295
PD: 3 x 3 @ 175
RW: 3 x 3 @ 162
Tuesday, 20.11.24
-Evening-
Aerobic
1 mi walk with son and dog.
Wednesday, 20.11.25
-Afternoon-
Lifting: Push
BP: 3 x 3 @ 177
SQ: 3 x 3 @ 236
OP: 3 @ 95/105/115/118/118
-Evening-
Aerobic
1 mi walk with son and dog. 34F
Thursday, 20.11.26
-Evening-
Aerobic
1 mi walk with dog. 32F
Friday, 20.11.27
-Afternoon-
Lifting: Pull
DL: 2/2/3 @ 295
PD: 3 x 3 @ 175
RW: 3 x 3 @ 162
-Evening-
Aerobic
1 mi walk with daughter and dog. 30F
Saturday, 20.11.28
-Afternoon-
Aerobic
.6 mi walk with son and dog to playdate. 48F
-Afternoon-
Lifting: Push
BP: 3 x 3 @ 177
SQ: 3 @ 225/236
OP: 3 @ 105; 1 @ 118
Everything felt a little tight so did the minimum on the Squat and Overhead Press.
---------------Week 5: Cycle VII---------------
Sunday, 20.11.29
-Afternoon-
Lifting: Pull
DL: 2 x 2 @ 295
PD: 3 x 3 @ 175
RW: 3 x 3 @ 162
Monday, 20.11.30
-Afternoon-
Lifting: Push
BP: 2 x 3 @ 180
OP: 3 @ 116
Interrupted once again.
Unrelatedly, I'm thinking of revising my Iron Ratio. The Deadlift feels a little heavy in relation to the other lifts, so I'm going to bring it back down, this time to 1.15 x the Squat, instead of 1.2. Don't want to risk unnecessary injury now as the loads are starting to get up there. A heavier Squat-to-Deadlift ratio seems to bullet-proof me against pulled muscles while pulling.
I'm also enjoying the way my very slow rate of loading these days makes every workout pretty much the same and easy, both physically and mentally. Eventually, I would like to hit decent loads and then just stay put. So, with a little more tweaking of ratios, I could end up with the non-microloads of
DL: 3 x 3 @ 315
SQ: 3 x 3 @ 275
BP: 3 x 3 @ 225
OP: 3 x 3 @ 135
PD: 3 x 3 @ 225
RW: 3 x 3 @ 185
This would be all be just 45- and 25-pound plates. Super simple. It also gives me something of a training goal for a little extra motivation. After I hit these loads, I'll see if I still want to go further or if I'll add reps or just try to decrease the time in between sets for greater work capacity. At the present rate of loading and consistency, I should hit these loads in the fifth cycle of 2021, sometime in August.
With these further tweaks, I've made the Bench Press 82% of Squat, instead of 75%, in order to get it to a 225 3RM when the Squat hits a 275 3RM. I will bring it up gradually to its new ratio, which has it at 194lbs right now. Should be caught up by the beginning of the next cycle:
The Bench Press has always feels a little too easy, due to my emphasis on it in my younger days, so while I'm a little hesitant, on formal grounds, to veer too far from the neat 2:3:4:5 ratios, it might be good to make the BP as challenging as the other lifts.
I will continue linking the Pulldown load to the Bench Press load, unless it feels too heavy. But in principle, I also like the idea of heavier Pulldowns, which will eventually, hopefully, lead to bodyweight Chinups, which some consider just as key for the upper body as the Squat is for the lower body. I'll bring the Pulldowns up to their new ratio a bit more gradually than the Bench Press however.
Tuesday, 20.12.01
-Morning-
Conditioning
25 minutes:
8 mins Rowing/2 mins Airdyne
15 mins Rowing
-Afternoon-
Lifting: Pull
DL: 3 x 3 @ 275
PD: 3 x 3 @ 180
RW: 3 x 3 @ 155
Yah, Deadlift feels better with 20 pounds off.
-Evening-
Aerobic
1 mi walk with son and dog. 27F
Wednesday, 20.12.02
Revisiting some articles on structural balance, I see my new ratios are still well within accepted norms: https://www.t-nation.com/training/know-your-ratios-destroy-weaknesses. Also, with a typically stupid T-Nation title: https://www.t-nation.com/training/how-much-can-you-lift-wimp
From the first article: "* Note: I calculated the deadlift/squat ratio of the raw powerlifting record at around 115%. Lighter weight classes are closer to 116-117% and heavier ones are in the 103-108% range."
And yet, many other articles adhere to the 120%, 5:4 ratio of Deadlift to Squat. What gives? I guess I'm not the only one smitten by overly neat numerology. Most also recommend 75% of Squat for the Bench Press, and 45-50% for the Overhead Press. Right now my Press is at 49%. Maybe I should try 45%? I guess I should see what the raw powerlifting record for the Bench is too.
-Morning-
Conditioning
20 minutes:
(8 mins Rowing/2 mins Airdyne) x 2
-Evening-
Aerobic
1 mi walk with son and dog. 31F
Thursday, 20.12.03
A further tweak. After reading/revisiting articles on ratios, I've decided to bring my Pendlay Row up to 91% of my Bench, which means it will be 205 instead of 185 at my training goal of a 275 3RM Squat sometime in August:
DL: 3RM = 315 = 114.7% of base unit
SQ: 3RM = 275 = base unit
BP: 3RM = 225 = 82% of base unit
OP: 3RM = 135 = 49% of base unit
PD: 3RM = 225 = 82% of base unit
RW: 3RM = 205 = 91% of Bench Press
So the end result of this week's tweaks is that the Deadlift has come down a bit, but the upper body pulls and Bench Press have come up. I had never thought too much about the upper body pulls for my Iron Ratio. I was mostly working off the common 2:3:4:5 ratios for the OP, BP, SQ, and DL, respectively, and just sort of guessing where the upper body pulls should be. But seems like a lot of 'experts' think the Chinup and the Bench should be about equal, and the Pendlay Row should be around 87-93% of the Bench.
So the loads for these last weeks of Cycle VII are:
And for the first five cycles of 2021:
(For the first weeks of Cycle I, I will probably increase the Pulldowns more gradually until they reach the same load as the BP by the middle or end of the cycle.)
-Morning-
Conditioning (Glycolysis)
20 minutes:
(8 mins Rowing|2 mins Airdyne) x 2
I'm starting to up the intensity a bit on the rower and Airdyne, so I guess I'll call the machines my conditioning component, and the walks aerobic. So I'm more or less training all three energy systems everyday when I do machines in the morning, weights in the afternoon, and walk in the evening: https://www.ideafit.com/personal-training/the-three-metabolic-energy-systems/)
-Afternoon-
Resistance (Phosphagen System): Push
BP: 2 x 3 @ 182
SQ: 3 @ 225/237/237
OP: 3 @ 105/116/116
Overhead Press is finally starting to feel pretty solid. Increase in Bench Press no problem, as expected. Very doable loads overall.
-Evening-
Endurance (Aerobic System)
1 mi walk with kids and dog. 36F
Friday, 20.12.04
-Afternoon-
Resistance (Phosphagen): Pull
DL: 3 x 3 @ 275
PD: 3 x 3 @ 180
RW: 3 x 3 @ 165
-Evening-
Endurance (Aerobic System)
1 mi walk with son and dog. 30F
Saturday, 20.12.05
-Afternoon-
Resistance (Phosphagen): Push
SQ: 3 @ 225
OP: 3 @ 95
Felt tired and tight, so just greased the groove.
---------------Week 6: Cycle VII---------------
Sunday, 20.12.06
-Afternoon-
Endurance (Aerobic)
40 minutes Rowing while watching mindless football.
Monday, 20.12.07
-Afternoon-
Resistance (Phosphagen): Push
BP: 2 x 3 @ 185
SQ: 3 @ 225/238
OP: 2 x 3 @ 116
Knees felt a little something, so I stopped after one workset.
-Evening-
Endurance (Aerobic)
1 mi walk with rollerblading son and dog. 30F
Tuesday, 20.12.08
-Morning-
Conditioning/Glycolysis
10 minutes:
2 x 3.5 mins Rowing, L-Int|1.5 mins Airdyne, M-Int
I think the main reason it's easier to use the machines now is because I break things up and keep each stint short. So I decided to try making the alternations more frequent, or the time on each machine shorter. It's also a little easier to maintain decent intensity on the Airdyne for one and half minutes instead of two.
-Afternoon-
Resistance/Phosphagen: Pull
DL: 3 x 3 @ 275
PD: 3 x 3 @ 180
RW: 3 x 3 @ 168
-Evening-
Endurance/Aerobic
1.5 mi walk with dog. 36F
Will try to make a mile and a half the new standard for walks. When I labeled walking 'Endurance' it already felt silly, but even sillier if it's not for at least 30 minutes. I'll have to time it next time.
Wednesday, 20.12.09
-Morning-
Conditioning/Glycolysis
15 minutes:
3.5 mins Rowing, L-Int|1.5 mins Airdyne, H-Int
10 minutes Rowing, L-Int
I pushed the Airdyne up to 20 on the dial, whatever that means, from 15. I'm calling 20 high intensity and 15 medium intensity.
Thursday, 20.12.10
Friday, 20.12.11
-Afternoon-
Endurance/Oxidative
1.5 mi walk with son and dog. 36F/29F WC
Saturday, 20.12.12
-Morning-
Conditioning/Glycolysis
20 mins Rowing, L-Int
-Afternoon-
Resistance/Phosphagen: Push
BP: 1/2/3 @ 185
SQ: 3 @ 185
OP: 3 @ 95
Front Delts have felt sore for last several days. Maybe lifting every day isn't going to work, but I'll keep trying for while yet. I guess I could go on an Upper-body/Lower-body split and see if that helps. First I trying stretching that area a bit more.
---------------Week 7: Cycle VII---------------
Sunday, 20.12.13
-Afternoon-
Resistance/Phosphagen: Pull
DL: 3 x 2 @ 275
PD: 3 x 2 @ 185
RW: 3 x 2 @ 165
Anterior delts feel much better. Was it the higher intensity Airdyne sessions earlier in the week that caused the soreness?
In any case, I was considering reverting back to 5 reps at 85% for upper body lifts to alleviate the soreness, then looked at Thibaudeau's article on set/rep schemes (https://www.t-nation.com/training/22-proven-rep-schemes) for other ideas. Number 5, 5 x 2 using 90%, appealed to me. It's even fewer reps per set than 3 x 3, although it's two more sets per lift. We'll see if that feels more taxing, but today I did everything three sets for two reps, and the two-rep sets felt great. I'll try to get up to five sets as soon as possible and see how it feels. If nothing else, it could be a nice alternative to 3x3 once in a while. Could also mess with 2 x 5 from time to time . . .
Monday, 20.12.14
-Morning-
Conditioning/Glycolysis
25 mins Rowing, L-Int
Tuesday, 20.12.15
-Morning-
Conditioning/Glycolysis
20 mins Rowing, L-Int
-Afternoon-
Endurance/Oxidative
1 mi walk with son and dog. 24F WC
Wednesday, 20.12.16
-Afternoon-
Resistance/Phosphagen: Push
SQ: 3 x 3 @ 45/95/135/185/225; 1/2/3 @ 240
OP: 3 x 3 @ 45/65/95/105; 1/2/3 @ 116
I tried something a little different. I did all my warmup sets 3 x 3, but then my worksets 1/2/3 reps.
-Evening-
Endurance/Aerobic
1.5 mi walk with son and dog. 27F
Thursday, 20.12.17
-Afternoon-
Conditioning/Glycolysis
20 minutes: Rowing
4 x [4 mins L-Int / 1 min M-Int]
Was going to do my Pull split, but felt a little something in the middle of my back during 225 warmup set, so just rowed.
Friday, 20.12.18
Morning-
Conditioning/Glycolysis
10 minutes:
2 x [4 mins Rowing, L-Int / 1 min Airdyne, H-Int]
-Afternoon-
Endurance/Oxidative
1 mi walk with son and dog to store and back. 42F
Resistance/Phosphagen: Pull
PD: 3 @ 120/130/140/150/160/170/180/190
My mid back was still a little iffy, so I skipped the Deadlifts and Rows and just did Pulldowns, up to a new load of 190.
Saturday, 20.12.19
-Afternoon-
Resistance/Phosphagen: Push
BP: 1/2/3 @ 190
SQ: 3 @ 135
OP: 2/2/3 @ 116
Back still feeling a little something, so had to bail on the Squat. Added another five pounds to the Bench Press, feeling more challenging. Only eight pounds off now from where it should be at the start of the next Cycle, according to the new SQ:BP ratio. Hopefully the heavier Bench, Pulldowns, and Rows will help my Overhead Press after a while.
-Evening-
Endurance/Oxidative
1 mi walk with son and dog. 23F
---------------Week 8: Cycle VII---------------
Sunday, 20.12.20
Monday, 20.12.21
-Afternoon-
Resistance/Phosphagen: Pull
PD: 3 @ 130/140/150/160/170/180/190
SLDL: 3 @ 185
RW: 3 @ 135/155/165/175
During Deadlift warmups, I usually do the Stiff-legged Deadlift up to 225. At 185 I still felt a little twinge in my mid-back, so I shut it down. Looks like I'm going to have to get serious about stretching again.
Got the Row up close to its new load ratio, felt solid.
Tuesday, 20.12.22
-Afternoon-
Endurance/Oxidative
1 mi walk to store and back. 41F
Wednesday, 20.12.23
-Afternoon-
Resistance/Phosphagen: Push
BP: 1/2/3 @ 190
OP: 1/2/3 @ 117
Back feels better, but no harm I guess in waiting a bit more before doing Squats and Deadlifts again.
Thursday, 20.12.24
Morning-
Conditioning/Glycolysis
20 minutes:
4 x [4 mins Rowing, L-Int / 1 min Airdyne, H-Int]
A little snow shoveling.
-Afternoon-
Resistance/Phosphagen: Pull
PD: 3 x 3 @ 192.5
SLDL: 3 @ 185
RW: 3 x 3 @ 175
I found my 2.5-pound weight for my cable stack, so now I can load my Pulldowns in 2.5-pound increments instead of 5. Back feels good, but I just did some Stiff-legged Deadlifts. Tomorrow I may test things out with 185- or 225-pound Squats. Rows felt hard but doable. Pulldowns and Rows are now just five pounds off where they are supposed to be at the beginning of 2021. If I can re-integrate the Squats and Deadlifts next week, I should be good to go.
Friday, 20.12.25
Saturday, 20.12.26
-Morning-
Conditioning/Glycolysis
10 minutes:
2 x [4 mins Rowing, L-Int / 1 min Airdyne, H-Int]
-Afternoon-
Resistance/Phosphagen: Push
BP: 1/2/3 @ 190
OP: 1/2/3 @ 117
---------------BONUS WEEK---------------
Sunday, 20.12.27
-Afternoon-
Resistance/Phosphagen: Pull
PD: 3 x 3 @ 192.5
DL: 3 x 3 @ 185
RW: 3 x 3 @ 175
Back felt fine on the light Deadlifts. Will try at least 225 next time. Enjoying the heavier Rows and Pulldowns--challenging but doable.
Monday, 20.12.28
-Afternoon-
Resistance: Push
BP: 1/2/3 @ 195
OP: 2/3/3 @ 117
SQ: 3 x 3 @ 185
Tuesday, 20.12.29
-Afternoon-
Resistance: Pull
PD: 3 x 3 @ 195
RW: 3 x 3 @ 180
DL: 2 x 3 @ 225
Alright, Row and Pulldown loads are set up for next cycle.
Wednesday, 20.12.30
Thursday, 20.12.31
Had some family health concerns to look after Wednesday and Thursday, so even my 'new and improved' flexible workout routine had to be put on hold. I guess it has its limits.
Friday, 21.01.01
-Morning-
Intermittence
10 minutes:
2 x [4 mins Rowing, L-Int / 1 min Airdyne, M-Int]
Got 2021 off to a good start . . .
-Afternoon-
Persistence
1.5 mi walk with son and dog to sledding and back.
Resistance: Push
OP: 2 x 3 @ 95
SQ: 2 x 3 @ 185
BP: 2 x 3 @ 135
Felt a little stiff, so just primed.
Saturday, 21.01.02
On the aerobic front, I finally found a tolerable way to use my two machines—the Concept II rower and Schwinn Airdyne. I spend eight minutes on the rower at low intensity, then two minutes on the Airdyne at medium intensity, repeat two or three times. Two to three minutes is about my limit for the Airdyne, but I can go much longer on the rower before the tedium gets to me. I also messed around with Indian Clubbells a bit.
Goals for this cycle: I will continue to alternate one day of lifting with one day of aerobic/conditioning. The lifting will be the five bilateral barbell lifts plus pulldowns/chinups, done for three sets of three reps each, following my Iron Ratio and System of Percentages. I’ll continue loading one pound per week to the Squat 3RM, so by the end of the cycle, I should have gone from a 233 Squat 3RM to one of 240, just an eight pound increase. With the easier lifting, I may also work in some assistance lifts from time to time.
For the aerobic/conditioning component I will try to get in two or three cycles of 8 mins rowing at low intensity and 2 mins Airdyne at medium intensity, hopefully building up eventually to doing the rowing at medium intensity and the Airdyne at high intensity. I'll try to follow this with some mobility stuff like the clubbells or maybe kettlebells or perhaps finally getting in some conditioning on the sled. I may try some cycling too, but I’m a bit leery of cycling on the river paths with the pandemic still raging.
I will also try to walk the dog a mile or so every day, barefoot whenever possible. If the Winter Challenge gets up and running, I’ll enter it for a little extra motivation.
---------------Week 1: Cycle VII---------------
Sunday, 20.11.01
-Afternoon-
Aerobic
1 mi walk with son and dog, 36F.
Conditioning
30 minutes:
8 mins Rowing (L-Int) / 2 mins Airdyne (M-Int)
8 mins Rowing (L-Int) / 2 mins Airdyne (M-Int)
8 mins Rowing (L-Int) / 2 mins Airdyne (M-Int)
Monday, 20.11.02
-Afternoon-
Lifting: Push & Pull
BP: 3 x 3 @ 175
SQ: 3 x 3 @ 233
OP: 3 x 3 @ 117
DL: 3 x 3 @ 291
PD: 3 x 3 @ 175
RW: 3 x 3 @ 160
Tuesday, 20.11.03
-Afternoon-
Conditioning
20 minutes:
8 mins Rowing (L-Int) / 2 mins Airdyne (M-Int)
8 mins Rowing (L-Int) / 2 mins Airdyne (M-Int)
Wednesday, 20.11.04
-Afternoon-
Lifting: Push
BP: 3 x 3 @ 175
SQ: 2/3 @ 233
Felt nauseous during workout. Gave up.
Aerobic
2 mi walking with son and dog.
Thursday, 20.11.05
-Afternoon-
Lifting: Push & Pull
OP: 2/3 @ 117
DL: 1/3/3 @ 291
PD: 2 x 3 @ 175
Still feeling a little under the weather.
Friday, 20.11.06
-Afternoon-
Aerobic
1.2 mi walking with kids and dog.
Saturday, 20.11.07
-Morning-
Aerobic
1 mi walking with dog.
-Afternoon-
Conditioning
20 minutes:
8 mins Rowing (L-Int) / 2 mins Airdyne (M-Int)
8 mins Rowing (L-Int) / 2 mins Airdyne (M-Int)
4 x 100 yards wheelbarrowing firewood a neighbor shared with me when he had to trim a tree.
---------------Week 2: Cycle VII---------------
Sunday, 20.11.08
-Afternoon-
Aerobic
2 x 100 yards wheelbarrowing two more loads of my neighbor's firewood.
40 minutes, Rowing (L-Int). I moved a tv in front of the rower. Watching mindless football helped make the time pass.
Monday, 20.11.09
-Morning-
Aerobic
1 mi walk with kids and dog.
-Afternoon-
Lifting: Push
BP: 3 x 3 @ 176
SQ: 3 x 3 @ 234
OP: 3 @ 95/117/105/105
Overhead Press felt a little heavy after missing my third workout last week, so I deloaded a bit to get in the reps. Maybe I need a little more warmup. Also thinking of doing a push/pull split again, at least sometimes.
Tuesday, 20.11.10
-Noon-
Aerobic
1 mi walk with kids and dog.
-Afternoon-
Lifting: Pull
DL: 2 x 3 @ 295
PD: 2 x 3 @ 175
Conditioning
30 minutes:
8 mins Rowing (L-Int) / 2 mins Airdyne (M-Int)
8 mins Rowing (L-Int) / 2 mins Airdyne (M-Int)
8 mins Rowing (L-Int) / 2 mins Airdyne (M-Int)
Cut the palm side of my left pinky and palm of my right hand, so I reduced the Pull sets.
Wednesday, 20.11.11
-Morning-
Aerobic
1 mi walk with kids and dog.
-Afternoon-
Lifting: Push
BP: 2 x 3 @ 176
SQ: 2 x 3 @ 234
OP: 3 @ 95/105/117/105
Thursday, 20.11.12
-Morning-
Aerobic
1 mi walking with son and dog.
-Afternoon-
Aerobic
30 minutes: Rowing (L-Int)
Friday, 20.11.13
-Afternoon-
Lifting: Pull
DL: 1/1/2/2 @ 295
PD: 3 x 3 @ 175
RW: 3 x 3 @ 161
Left pinky cut still hurting a bit, so I limited my Deadlift reps.
Aerobic
1.6 mi walk with son and dog.
Saturday, 20.11.14
-Afternoon-
Lifting: Push
BP: 3 x 3 @ 176
SQ: 3 x 3 @ 235
OP: 3 @ 95/105/117/117
---------------Week 3: Cycle VII---------------
Sunday, 20.11.15
-Afternoon-
Lifting: Pull
DL: 3 x 3 @ 225
PD: 3 x 3 @ 175
RW: 2 x 3 @ 161
DB-RW: 3 @ 65
Did lighter Deadlifts to avoid irritating my pinky cut. Added in One-hand Dumbbell Rows. I can't remember how much the dumbbell bar weighs but I'm guessing it's about five pounds.
I'm thinking of doing just two sets of Pendlay Rows, and then two sets of Dumbbell Rows. Barbell Rows are the only barbell lift which I think aren't necessarily superior to their dumbbell or cable counterparts. I may also work in Cable Rows from time to time. It seems like rows in general really help support the upper body presses, so could be beneficial to do four to six sets instead of three. Hopefully it will make the Overhead Press specifically a little less challenging on my upper back.
Monday, 20.11.16
-Afternoon-
Aerobic
1.5 mi walk with kids and dog. 39F
Lifting: Push
BP: 3 x 3 @ 176
Tuesday, 20.11.17
-Morning-
Conditioning
20 minutes:
8 mins Rowing (L-Int) / 2 mins Airdyne (M-Int)
8 mins Rowing (L-Int) / 2 mins Airdyne (M-Int)
-Noon-
1.7 mi walk around lake with kids and dog. 32F
-Afternoon-
Lifting: Push
SQ: 3 x 3 @ 235
OP: 3 @ 45/65/85/105/118/118
Added two more warmup sets to the Overhead Press. Seemed to help. Normally I do empty bar (45), 95, then 105 or straight to the worksets.
Wednesday, 20.11.18
-Morning-
Conditioning
20 minutes: Rowing (L-Int)
-Noon-
1.5 mi walk with son and dog. 43F
-Afternoon-
Lifting: Pull
DL: 3/2 @ 295
PD: 3 x 3 @ 175
RW: 3 x 3 @ 135
Pinky cut almost healed, but still a bit painful on the Deadlift. Pulldowns starting to feel easier. I also kept it light on the Rows because of the pinky cut, then noticed how much better my form was. So maybe I'll slowly build up the load for a week or two while making sure my form stays good.
If I can keep the current consistency, wondering if I should do a lighter split once a week, like a 5RM day for both Push and Pull, once the loads get heavier. Maybe even go back to the weekly wave of 5/7/3RM, although right now I'm really enjoying the simplicity of doing everything 3 x 3.
Aerobic
.6 mi walk to pick up son from playdate. 50F
Thursday, 20.11.19
-Noon-
Aerobic
1.5 mi walk with son and dog in a nearby nature reserve. 48F
-Afternoon-
Lifting: Push
BP: 3 x 3 @ 176
SQ: 3 @ 235
OP: 3 @ 45/65/85/105/118/118
Friday, 20.11.20
-Noon-
Aerobic
2.7 mi walk with son, friend, and dog to a bit of woods remaining on the north side of the neighborhood and back. 39F
-Afternoon-
Lifting: Pull
DL: 1/2/2 @ 295
PD: 3 x 3 @ 175
Started to late to get in the rows.
Aerobic
.6 mi walk to pick up son from playdate. 36F
Saturday, 20.11.21
---------------Week 4: Cycle VII---------------
Sunday, 20.11.22
-Afternoon-
Lifting: Push
BP: 3 x 3 @ 177
SQ: 3 x 3 @ 236
OP: 3 @ 45/95/115/118/118
Monday, 20.11.23
-Afternoon-
Lifting: Pull
DL: 1/2/3 @ 295
PD: 3 x 3 @ 175
RW: 3 x 3 @ 162
Tuesday, 20.11.24
-Evening-
Aerobic
1 mi walk with son and dog.
Wednesday, 20.11.25
-Afternoon-
Lifting: Push
BP: 3 x 3 @ 177
SQ: 3 x 3 @ 236
OP: 3 @ 95/105/115/118/118
-Evening-
Aerobic
1 mi walk with son and dog. 34F
Thursday, 20.11.26
-Evening-
Aerobic
1 mi walk with dog. 32F
Friday, 20.11.27
-Afternoon-
Lifting: Pull
DL: 2/2/3 @ 295
PD: 3 x 3 @ 175
RW: 3 x 3 @ 162
-Evening-
Aerobic
1 mi walk with daughter and dog. 30F
Saturday, 20.11.28
-Afternoon-
Aerobic
.6 mi walk with son and dog to playdate. 48F
-Afternoon-
Lifting: Push
BP: 3 x 3 @ 177
SQ: 3 @ 225/236
OP: 3 @ 105; 1 @ 118
Everything felt a little tight so did the minimum on the Squat and Overhead Press.
---------------Week 5: Cycle VII---------------
Sunday, 20.11.29
-Afternoon-
Lifting: Pull
DL: 2 x 2 @ 295
PD: 3 x 3 @ 175
RW: 3 x 3 @ 162
Monday, 20.11.30
-Afternoon-
Lifting: Push
BP: 2 x 3 @ 180
OP: 3 @ 116
Interrupted once again.
Unrelatedly, I'm thinking of revising my Iron Ratio. The Deadlift feels a little heavy in relation to the other lifts, so I'm going to bring it back down, this time to 1.15 x the Squat, instead of 1.2. Don't want to risk unnecessary injury now as the loads are starting to get up there. A heavier Squat-to-Deadlift ratio seems to bullet-proof me against pulled muscles while pulling.
I'm also enjoying the way my very slow rate of loading these days makes every workout pretty much the same and easy, both physically and mentally. Eventually, I would like to hit decent loads and then just stay put. So, with a little more tweaking of ratios, I could end up with the non-microloads of
DL: 3 x 3 @ 315
SQ: 3 x 3 @ 275
BP: 3 x 3 @ 225
OP: 3 x 3 @ 135
PD: 3 x 3 @ 225
RW: 3 x 3 @ 185
This would be all be just 45- and 25-pound plates. Super simple. It also gives me something of a training goal for a little extra motivation. After I hit these loads, I'll see if I still want to go further or if I'll add reps or just try to decrease the time in between sets for greater work capacity. At the present rate of loading and consistency, I should hit these loads in the fifth cycle of 2021, sometime in August.
With these further tweaks, I've made the Bench Press 82% of Squat, instead of 75%, in order to get it to a 225 3RM when the Squat hits a 275 3RM. I will bring it up gradually to its new ratio, which has it at 194lbs right now. Should be caught up by the beginning of the next cycle:
The Bench Press has always feels a little too easy, due to my emphasis on it in my younger days, so while I'm a little hesitant, on formal grounds, to veer too far from the neat 2:3:4:5 ratios, it might be good to make the BP as challenging as the other lifts.
I will continue linking the Pulldown load to the Bench Press load, unless it feels too heavy. But in principle, I also like the idea of heavier Pulldowns, which will eventually, hopefully, lead to bodyweight Chinups, which some consider just as key for the upper body as the Squat is for the lower body. I'll bring the Pulldowns up to their new ratio a bit more gradually than the Bench Press however.
Tuesday, 20.12.01
-Morning-
Conditioning
25 minutes:
8 mins Rowing/2 mins Airdyne
15 mins Rowing
-Afternoon-
Lifting: Pull
DL: 3 x 3 @ 275
PD: 3 x 3 @ 180
RW: 3 x 3 @ 155
Yah, Deadlift feels better with 20 pounds off.
-Evening-
Aerobic
1 mi walk with son and dog. 27F
Wednesday, 20.12.02
Revisiting some articles on structural balance, I see my new ratios are still well within accepted norms: https://www.t-nation.com/training/know-your-ratios-destroy-weaknesses. Also, with a typically stupid T-Nation title: https://www.t-nation.com/training/how-much-can-you-lift-wimp
From the first article: "* Note: I calculated the deadlift/squat ratio of the raw powerlifting record at around 115%. Lighter weight classes are closer to 116-117% and heavier ones are in the 103-108% range."
And yet, many other articles adhere to the 120%, 5:4 ratio of Deadlift to Squat. What gives? I guess I'm not the only one smitten by overly neat numerology. Most also recommend 75% of Squat for the Bench Press, and 45-50% for the Overhead Press. Right now my Press is at 49%. Maybe I should try 45%? I guess I should see what the raw powerlifting record for the Bench is too.
-Morning-
Conditioning
20 minutes:
(8 mins Rowing/2 mins Airdyne) x 2
-Evening-
Aerobic
1 mi walk with son and dog. 31F
Thursday, 20.12.03
A further tweak. After reading/revisiting articles on ratios, I've decided to bring my Pendlay Row up to 91% of my Bench, which means it will be 205 instead of 185 at my training goal of a 275 3RM Squat sometime in August:
DL: 3RM = 315 = 114.7% of base unit
SQ: 3RM = 275 = base unit
BP: 3RM = 225 = 82% of base unit
OP: 3RM = 135 = 49% of base unit
PD: 3RM = 225 = 82% of base unit
RW: 3RM = 205 = 91% of Bench Press
So the end result of this week's tweaks is that the Deadlift has come down a bit, but the upper body pulls and Bench Press have come up. I had never thought too much about the upper body pulls for my Iron Ratio. I was mostly working off the common 2:3:4:5 ratios for the OP, BP, SQ, and DL, respectively, and just sort of guessing where the upper body pulls should be. But seems like a lot of 'experts' think the Chinup and the Bench should be about equal, and the Pendlay Row should be around 87-93% of the Bench.
So the loads for these last weeks of Cycle VII are:
And for the first five cycles of 2021:
(For the first weeks of Cycle I, I will probably increase the Pulldowns more gradually until they reach the same load as the BP by the middle or end of the cycle.)
-Morning-
Conditioning (Glycolysis)
20 minutes:
(8 mins Rowing|2 mins Airdyne) x 2
I'm starting to up the intensity a bit on the rower and Airdyne, so I guess I'll call the machines my conditioning component, and the walks aerobic. So I'm more or less training all three energy systems everyday when I do machines in the morning, weights in the afternoon, and walk in the evening: https://www.ideafit.com/personal-training/the-three-metabolic-energy-systems/)
-Afternoon-
Resistance (Phosphagen System): Push
BP: 2 x 3 @ 182
SQ: 3 @ 225/237/237
OP: 3 @ 105/116/116
Overhead Press is finally starting to feel pretty solid. Increase in Bench Press no problem, as expected. Very doable loads overall.
-Evening-
Endurance (Aerobic System)
1 mi walk with kids and dog. 36F
Friday, 20.12.04
-Afternoon-
Resistance (Phosphagen): Pull
DL: 3 x 3 @ 275
PD: 3 x 3 @ 180
RW: 3 x 3 @ 165
-Evening-
Endurance (Aerobic System)
1 mi walk with son and dog. 30F
Saturday, 20.12.05
-Afternoon-
Resistance (Phosphagen): Push
SQ: 3 @ 225
OP: 3 @ 95
Felt tired and tight, so just greased the groove.
---------------Week 6: Cycle VII---------------
Sunday, 20.12.06
-Afternoon-
Endurance (Aerobic)
40 minutes Rowing while watching mindless football.
Monday, 20.12.07
-Afternoon-
Resistance (Phosphagen): Push
BP: 2 x 3 @ 185
SQ: 3 @ 225/238
OP: 2 x 3 @ 116
Knees felt a little something, so I stopped after one workset.
-Evening-
Endurance (Aerobic)
1 mi walk with rollerblading son and dog. 30F
Tuesday, 20.12.08
-Morning-
Conditioning/Glycolysis
10 minutes:
2 x 3.5 mins Rowing, L-Int|1.5 mins Airdyne, M-Int
I think the main reason it's easier to use the machines now is because I break things up and keep each stint short. So I decided to try making the alternations more frequent, or the time on each machine shorter. It's also a little easier to maintain decent intensity on the Airdyne for one and half minutes instead of two.
-Afternoon-
Resistance/Phosphagen: Pull
DL: 3 x 3 @ 275
PD: 3 x 3 @ 180
RW: 3 x 3 @ 168
-Evening-
Endurance/Aerobic
1.5 mi walk with dog. 36F
Will try to make a mile and a half the new standard for walks. When I labeled walking 'Endurance' it already felt silly, but even sillier if it's not for at least 30 minutes. I'll have to time it next time.
Wednesday, 20.12.09
-Morning-
Conditioning/Glycolysis
15 minutes:
3.5 mins Rowing, L-Int|1.5 mins Airdyne, H-Int
10 minutes Rowing, L-Int
I pushed the Airdyne up to 20 on the dial, whatever that means, from 15. I'm calling 20 high intensity and 15 medium intensity.
Thursday, 20.12.10
Friday, 20.12.11
-Afternoon-
Endurance/Oxidative
1.5 mi walk with son and dog. 36F/29F WC
Saturday, 20.12.12
-Morning-
Conditioning/Glycolysis
20 mins Rowing, L-Int
-Afternoon-
Resistance/Phosphagen: Push
BP: 1/2/3 @ 185
SQ: 3 @ 185
OP: 3 @ 95
Front Delts have felt sore for last several days. Maybe lifting every day isn't going to work, but I'll keep trying for while yet. I guess I could go on an Upper-body/Lower-body split and see if that helps. First I trying stretching that area a bit more.
---------------Week 7: Cycle VII---------------
Sunday, 20.12.13
-Afternoon-
Resistance/Phosphagen: Pull
DL: 3 x 2 @ 275
PD: 3 x 2 @ 185
RW: 3 x 2 @ 165
Anterior delts feel much better. Was it the higher intensity Airdyne sessions earlier in the week that caused the soreness?
In any case, I was considering reverting back to 5 reps at 85% for upper body lifts to alleviate the soreness, then looked at Thibaudeau's article on set/rep schemes (https://www.t-nation.com/training/22-proven-rep-schemes) for other ideas. Number 5, 5 x 2 using 90%, appealed to me. It's even fewer reps per set than 3 x 3, although it's two more sets per lift. We'll see if that feels more taxing, but today I did everything three sets for two reps, and the two-rep sets felt great. I'll try to get up to five sets as soon as possible and see how it feels. If nothing else, it could be a nice alternative to 3x3 once in a while. Could also mess with 2 x 5 from time to time . . .
Monday, 20.12.14
-Morning-
Conditioning/Glycolysis
25 mins Rowing, L-Int
Tuesday, 20.12.15
-Morning-
Conditioning/Glycolysis
20 mins Rowing, L-Int
-Afternoon-
Endurance/Oxidative
1 mi walk with son and dog. 24F WC
Wednesday, 20.12.16
-Afternoon-
Resistance/Phosphagen: Push
SQ: 3 x 3 @ 45/95/135/185/225; 1/2/3 @ 240
OP: 3 x 3 @ 45/65/95/105; 1/2/3 @ 116
I tried something a little different. I did all my warmup sets 3 x 3, but then my worksets 1/2/3 reps.
-Evening-
Endurance/Aerobic
1.5 mi walk with son and dog. 27F
Thursday, 20.12.17
-Afternoon-
Conditioning/Glycolysis
20 minutes: Rowing
4 x [4 mins L-Int / 1 min M-Int]
Was going to do my Pull split, but felt a little something in the middle of my back during 225 warmup set, so just rowed.
Friday, 20.12.18
Morning-
Conditioning/Glycolysis
10 minutes:
2 x [4 mins Rowing, L-Int / 1 min Airdyne, H-Int]
-Afternoon-
Endurance/Oxidative
1 mi walk with son and dog to store and back. 42F
Resistance/Phosphagen: Pull
PD: 3 @ 120/130/140/150/160/170/180/190
My mid back was still a little iffy, so I skipped the Deadlifts and Rows and just did Pulldowns, up to a new load of 190.
Saturday, 20.12.19
-Afternoon-
Resistance/Phosphagen: Push
BP: 1/2/3 @ 190
SQ: 3 @ 135
OP: 2/2/3 @ 116
Back still feeling a little something, so had to bail on the Squat. Added another five pounds to the Bench Press, feeling more challenging. Only eight pounds off now from where it should be at the start of the next Cycle, according to the new SQ:BP ratio. Hopefully the heavier Bench, Pulldowns, and Rows will help my Overhead Press after a while.
-Evening-
Endurance/Oxidative
1 mi walk with son and dog. 23F
---------------Week 8: Cycle VII---------------
Sunday, 20.12.20
Monday, 20.12.21
-Afternoon-
Resistance/Phosphagen: Pull
PD: 3 @ 130/140/150/160/170/180/190
SLDL: 3 @ 185
RW: 3 @ 135/155/165/175
During Deadlift warmups, I usually do the Stiff-legged Deadlift up to 225. At 185 I still felt a little twinge in my mid-back, so I shut it down. Looks like I'm going to have to get serious about stretching again.
Got the Row up close to its new load ratio, felt solid.
Tuesday, 20.12.22
-Afternoon-
Endurance/Oxidative
1 mi walk to store and back. 41F
Wednesday, 20.12.23
-Afternoon-
Resistance/Phosphagen: Push
BP: 1/2/3 @ 190
OP: 1/2/3 @ 117
Back feels better, but no harm I guess in waiting a bit more before doing Squats and Deadlifts again.
Thursday, 20.12.24
Morning-
Conditioning/Glycolysis
20 minutes:
4 x [4 mins Rowing, L-Int / 1 min Airdyne, H-Int]
A little snow shoveling.
-Afternoon-
Resistance/Phosphagen: Pull
PD: 3 x 3 @ 192.5
SLDL: 3 @ 185
RW: 3 x 3 @ 175
I found my 2.5-pound weight for my cable stack, so now I can load my Pulldowns in 2.5-pound increments instead of 5. Back feels good, but I just did some Stiff-legged Deadlifts. Tomorrow I may test things out with 185- or 225-pound Squats. Rows felt hard but doable. Pulldowns and Rows are now just five pounds off where they are supposed to be at the beginning of 2021. If I can re-integrate the Squats and Deadlifts next week, I should be good to go.
Friday, 20.12.25
Saturday, 20.12.26
-Morning-
Conditioning/Glycolysis
10 minutes:
2 x [4 mins Rowing, L-Int / 1 min Airdyne, H-Int]
-Afternoon-
Resistance/Phosphagen: Push
BP: 1/2/3 @ 190
OP: 1/2/3 @ 117
---------------BONUS WEEK---------------
Sunday, 20.12.27
-Afternoon-
Resistance/Phosphagen: Pull
PD: 3 x 3 @ 192.5
DL: 3 x 3 @ 185
RW: 3 x 3 @ 175
Back felt fine on the light Deadlifts. Will try at least 225 next time. Enjoying the heavier Rows and Pulldowns--challenging but doable.
Monday, 20.12.28
-Afternoon-
Resistance: Push
BP: 1/2/3 @ 195
OP: 2/3/3 @ 117
SQ: 3 x 3 @ 185
Tuesday, 20.12.29
-Afternoon-
Resistance: Pull
PD: 3 x 3 @ 195
RW: 3 x 3 @ 180
DL: 2 x 3 @ 225
Alright, Row and Pulldown loads are set up for next cycle.
Wednesday, 20.12.30
Thursday, 20.12.31
Had some family health concerns to look after Wednesday and Thursday, so even my 'new and improved' flexible workout routine had to be put on hold. I guess it has its limits.
Friday, 21.01.01
-Morning-
Intermittence
10 minutes:
2 x [4 mins Rowing, L-Int / 1 min Airdyne, M-Int]
Got 2021 off to a good start . . .
-Afternoon-
Persistence
1.5 mi walk with son and dog to sledding and back.
Resistance: Push
OP: 2 x 3 @ 95
SQ: 2 x 3 @ 185
BP: 2 x 3 @ 135
Felt a little stiff, so just primed.
Saturday, 21.01.02
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