Thanks for the thoughts and insight. Yeah there are multiple variables you can adjust with the microloading that I think can be useful. I have been thinking about going back and forth between a heavy squat one week and a heavy deadlift the other. Then on the off week drop some weight and maybe increase a rep or two to make it kind of a medium intensity day. Then it will be one higher intensity lower day a week. Forgot about using the bike as a conditioning tool, maybe that's what I'll do instead of an extra day of conditioning. Then have a fun day in the gym once a wekk to fill in the gaps. I don't have a bike computer so I am still in the dark about speeds and or HR. Maybe I should pick up a cheaper one that will help with that. We should probably get a new thread created soon huh, I need to put together the full lifting plan this weekend to get started on Monday. I'm gonna go work on that. Happy new year!