Metabolic Triad Training, 2021: Cycle I

Discussion in 'Training Information/Training Regimens' started by Bare Lee, Dec 28, 2020.

  1. Bare Lee

    Bare Lee Chapter Presidents
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    Assessment of last cycle: Consistency continued to improve but still isn't what it should be. I found some success in breaking things up into three separate, 20-to-30-minute sessions per day (instead of one 60-minute session per day), each session based on one of the three energy systems: Phosphagen, Glycolytic, and Aerobic/Oxidative (https://www.ideafit.com/personal-training/the-three-metabolic-energy-systems/). This translates into Strength Training, Conditioning, and Endurance, respectively. I mostly did the Conditioning first thing in the morning, on my Rowing and Airdyne machines, then Lifting late afternoon before dinner, and then Endurance sometime after dinner, walking the dog for a mile or two (although this hardly feels like an 'endurance' activity).

    I also found success with the Push-Pull split for the Lifting, and simplified my sets/reps even further to an ultra basic, pure strength program of 3 x 3 @ 90% of 1RM for all lifts. I also veered from my Iron Ratio a bit so that by the end of August of 2021, if all goes well, the loads will mostly be based on just 45- and 25-pound plate combinations.

    Goals for this cycle: The long term Lifting goal is to get to:

    3 x 3 @ 315 for the Deadlift;
    3 x 3 @ 275 for the Squat;
    3 x 3 @ 225 for the Bench Press;
    3 x 3 @ 225 for the Pulldown;
    3 x 3 @ 205 for the Pendlay Row; and
    3 x 3 @ 135 for the Overhead Press

    by the end of August of 2021.

    2021 Cycles 1-5..20.12.jpg

    I'll do this by adding one pound per week to the Squat 3RM (or eight pounds per cycle), and then derive the other lifts' 3RM loads using these ratios:

    Deadlift = 1.147 x Squat
    Squat = 1 x Squat
    Bench Press = 0.82 x Squat
    Pulldown = 0.82 x Squat
    Pendlay Row = 0.91 x Bench Press (or 74.5% of Squat)
    Overhead Press = 0.49 x Squat

    The old Iron Ratio was a simpler:

    Deadlift = 1.2 x Squat
    Squat = 1 x Squat
    Bench Press = 0.75 x Squat
    Pulldown = 0.75 x Squat
    Overhead Press = 0.5 x Squat
    (I forget what the Row was)

    In effect, three of the upper body lifts are now heavier compared to the Squat. My shoulders seemed to tolerate this OK in Cycle VII of 2020, when I changed the ratios at the beginning of December. The brief time I tried 1.2 for the Deadlift at the beginning of Cycle VII, it felt a little heavy once I got close to 300 pounds, so besides my fetishic plate goals for August, it makes sense to keep the DL a bit lighter in relation to the Squat to avoid Injury.

    If and when I meet these plate goals, I will probably do one of the following:
    1. set new plate goals, if possible, like a 3RM Squat of 315 (six 45-lb plates), and a 3RM Deadlift of 365 (six 45-lb plates & two 25-lb plates), and maybe 275 for the BP and 185 for the OP, although that would put the Iron ratio even more out-of-whack, and probably isn't physically possible for me; or
    2. Hold steady until the aging process forces me to reduce; or
    3. Hold steady but add in more variety/assistance lifts; or
    4. Add reps.

    Finally, as my Pulldown loads increase and, hopefully, my body weight decreases, I will switch to Chinups at some point, and then just add reps, as I don't think loaded Chinups will work for me, although I have never tried them.

    The long term Conditioning and Endurance goal is to get off my blood pressure pills and lose some weight. Maybe set the goal of 5-10 pounds' reduction per Cycle?

    My ideal routine for achieving these goals is what might be called 'Metabolic Triad Training,' in which I target one energy system per session, three sessions per day, six days per week:

    Morning:
    Glycolytic System = Conditioning or Interval Training: "Intermittence"
    Machines: 4-6 x [4 mins Rowing--Low Intensity (L-Int), 1 min Airdyne--Medium Intensity (M-Int) to High Intensity (H-Int)]

    I will hopefully also get in some mobility work/stretching in the morning.

    Noon or Late Afternoon:

    Phosphagen System = Lifting or Strength Training: "Resistance"
    Lifting: Push (Squat, Bench Press, Overhead Press); or Pull (Deadlift, Pendlay Row, Pulldown/Chinup).

    Evening:

    Oxidative System = Endurance or Aerobic Training: "Persistence"
    Walking, 1-2 miles. If I give a temperature in the winter, that means I did it barefoot. Otherwise, the default is some kind of footwear in the winter and barefoot spring, summer, and fall.

    I'll try to do this six days a week, and then on Sundays maybe go for a bike ride or do sled work. The nice thing about breaking things up into three different sessions is that I can almost always get in at least one or two, so that, on average, I'm working each energy system at least four times a week. In other words, I think I've finally found a routine that's flexible enough to make greater consistency attainable. Reducing the rate of load increase for the lifts has also helped improved consistency. Now if I miss a workout or two, I don't fall behind or get discouraged.

    (If Abide rejoins these threads, we can either keep the new title, or go back to "Concurrent Strength & Endurance Training." I just like the idea of including a Conditioning component, since I can't run anymore, and doing other kinds of Endurance activities besides walking doesn't really work for me, so I really need to do some interval training or sled work in addition to walking for general Cardio-vascular health.)

    Here's a link to different rep schemes: https://www.t-nation.com/training/22-proven-rep-schemes. My "Hard Triples" is #6. It's interesting that he recommends doubles over triples for more advanced lifters. Perhaps as I approach my plate goals, doubles will make more sense.

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

    Sunday, 21.01.03
    -Morning-
    Intermittence
    20 minutes:
    4 x [4 mins Rowing, L-Int / 1 min Airdyne, M-Int]

    -Afternoon-
    Resistance
    PD: 3 x 3 @ 135/155/175/185/195/195
    SLDL: 3 @ 135
    RW: 3 @ 135

    Last workout, really, of Cycle VII 2020. On Monday I'll start with this cycle's initial loads.

    Persistence
    1.5 mi walk with son and dog to field to fly drone a bit and let dog run free.

    Monday, 21.01.04
    -Morning-
    Persistence
    25 minutes: Rowing, L-Int

    -Afternoon-
    Resistance
    OP: 3 @ 110/110/118/118

    Got some bad news on the family health front. Wasn't really into working out, but it was a reminder to get serious about health. I kept the rowing easy, and considered deloading two cycles for the lifting, but then did the proper loads for the Overhead Press for this cycle on the last two sets. Will hopefully feel more enthused for tomorrow's Pull split.

    -Evening-
    Persistence
    1.8 mi walk with dog after dropping son off at hockey practice.

    Tuesday, 21.01.05
    -Morning-
    Intermittence
    10 minutes:
    2 x [4 mins Rowing, L-Int / 1 min Airdyne, M-Int]

    -Afternoon-
    Resistance
    DL: 3 x 3 @ 245
    RW: 2 x 2 @ 185
    PD: 2 x 3 @ 155

    Was a little rushed for time, had to talk myself into this workout. After a week or two off, due to a little glitch in my mid-back, Deadlift felt fine. I'll probably try one more increment--265--before a full load at the end of the week. I was too lazy to use small plates on the Row, but jumping up to 185 was doable for two reps, maybe three. Took it easy on the Pulldown just to finish up quickly.

    -Evening-
    Persistence
    1.6 mi walk with dog.

    Wednesday, 21.01.06
    -Morning-
    Intermittence
    10 minutes:
    2 x [4 mins Rowing, L-Int / 1 min Airdyne, MH-Int]
    10 minutes: Rowing, L-Int

    Spent the afternoon provisioning, then the evening watching the insurrection news.

    Thursday, 21.01.07
    -Afternoon-
    Resistance
    SQ: 3 @ 135
    OP: 3 @ 95

    Spent the afternoon driving a family member to a medical appointment, but still had time to lift. On the third Squat warmup set, however, I felt a little twinge in my left knee, like a ligament tying into a quad muscle or something. I finished the set OK but then decided to wait a day before trying a heavier load. With the new, flexible schedule and slow rate of loading, it's pretty easy to be overly cautious and avoid injury at all costs. Did a set of the Overhead Press just to prime.

    Friday, 21.01.08
    Afternoon-
    Resistance
    DL: 3 x 3 @ 245
    RW: 2 x 2 @ 185
    PD: 3 @ 167.5/177.5/187.5/197.5/197.5

    Spent most of afternoon provisioning again, but managed to get in a quick workout. With limited time I decided to do the Pull split, as that always seems easier for me. Got up to the proper load in the Pulldown, went easy on the deadlift.

    Saturday, 21.01.09


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

    Sunday, 21.01.10
    -Afternoon-
    Intermittence
    30 minutes: Rowing, L-Int

    Well, things on the family health front have gone from bad to worse, but it's also a sign to stay serious about improving my own health. It might be a week or two before I can more fully implement my new plan, but I'll do my best.

    One thing I'm also considering is doing the Push-Pull split followed by a day of sled work, to give the shoulders a day of complete rest.

    Monday, 21.01.11
    -Noon-
    Intermittence
    20 minutes:
    [4 mins Rowing, L-Int / 1 min Airdyne, M-Int]
    [14 mins Rowing, L-Int / 1 min Airdyne, M-Int]

    -Evening-
    Persistence
    1.5 mi walk with dog.

    Tuesday, 21.01.12

    Wednesday, 21.01.13
    -Afternoon-
    Resistance
    BP: 3 x 3 @ 135
    SQ: 3 X 3 @ 185
    OP: 3 X 3 @ 65

    Just primed after too much time off due to family health concerns. Will try to get back to full program by next week. Knee felt fine on Squat.

    -Evening-
    Persistence
    1.5 mi walk with dog.

    Thursday, 21.01.14
    -Afternoon-
    Persistence
    1.5 mi walk with son and dog to sledding and back.

    Resistance
    PD: 3 @ 120/140/160/180

    Started Pull split too late, then got caught up in taking son to hockey, dinner, helping someone stuck in the snow . . .

    Friday, 21.01.15

    Saturday, 21.01.16
    -Afternoon-
    Persistence
    1 mi walk with dog on icy sidewalks.
    Family member still hospitalized, outlook not too good. I'll try to get back on my program Monday.

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

    Sunday, 21.01.17

    Monday, 21.01.18
    -Morning-
    Intermittence
    20 minutes: Rowing, L-Int

    Spent my workout hour tracking down a desk for my daughter.

    Tuesday, 21.01.19
    -Noon-
    Intermittence
    10 minutes:
    2 x [4 mins Rowing, L-Int / 1 min Airdyne, M-Int]

    Wednesday, 21.01.20

    Thursday, 21.01.21

    Friday, 21.01.22

    Saturday, 21.01.23


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

    Sunday, 21.01.24

    Monday, 21.01.25

    Tuesday, 21.01.26

    Wednesday, 21.01.27

    Thursday, 21.01.28

    Friday, 21.01.29

    Saturday, 21.01.30


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

    Sunday, 21.01.31

    Monday, 21.02.01

    Tuesday, 21.02.02

    Wednesday, 21.02.03

    Thursday, 21.02.04

    Friday, 21.02.05

    Saturday, 21.02.06


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

    Sunday, 21.02.07

    Monday, 21.02.08

    Tuesday, 21.02.09

    Wednesday, 21.02.10

    Thursday, 21.02.11

    Friday, 21.02.12

    Saturday, 21.02.13


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

    Sunday, 21.02.14

    Monday, 21.02.15

    Tuesday, 21.02.16

    Wednesday, 21.02.17

    Thursday, 21.02.18

    Friday, 21.02.19

    Saturday, 21.02.20


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

    Sunday, 21.02.21

    Monday, 21.02.22

    Tuesday, 21.02.23

    Wednesday, 21.02.24

    Thursday, 21.02.25

    Friday, 21.02.26

    Saturday, 21.02.27
     
    #1 Bare Lee, Dec 28, 2020
    Last edited: Jan 19, 2021 at 1:06 PM
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  2. Barefoot TJ

    Barefoot TJ Administrator
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    Wow! That's quite the post with a lot of good work there. Good to see you again!
     
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  3. Bare Lee

    Bare Lee Chapter Presidents
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    Thanks TJ, good to hear from you as well! Hope your 2020 wasn't too stressful, and all the best for 2021!

    Not sure if I will keep posting here if Abide permanently drops out this year, but it really helps me remain accountable somehow.
     
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  4. Barefoot TJ

    Barefoot TJ Administrator
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    Ah, yes, I remember Abide.
     
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  5. Tedlet

    Tedlet Barefooters
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    Hope you keep posting BL..
    I usually read your posts even if I don’t necessarily work out with weights that much..
    Always looks pretty dedicated and impressive to me..
     
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  6. Bare Lee

    Bare Lee Chapter Presidents
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    Thanks Tedlet, good to hear from you! Although it's kind of turned into a private workout log, the original idea Abide and I had for these threads was to have whoever's doing concurrent training to participate. So please feel free to comment or log anytime about whatever you're doing in addition to running, and how it fits in with your running or any other endurance activity. Although my approach continues to solidify, it's always good to exchange ideas, or just see what other people are doing.

    One thing I've noticed is how my lifting improves when I get more serious about the cardio-vascular stuff. So yeah, I'm a firm believer in concurrent training, building work capacity, structural balance, and all that.

    Also, the OCD in me re-arranged my table so that now the heaviest lifts are listed first, even though everything is still based on the second-heaviest lift, the Squat. In the old table, I listed the lifts according to order and schedule. This new table also has the advantage of listing the three traditional Powerlifting exercises first, for which I add up the totals to the right of the table, below the beginning and ending dates of each cycle.

    2021 Cycles 1-5..21.01.jpg
     
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  7. Tedlet

    Tedlet Barefooters
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    Thats interesting. I would say that on the odd occasion when I have used weights and perhaps also done some circuit type work, I notice that my running becomes easier too. -so same correlation, just in the opposite direction..:)
     
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  8. Bare Lee

    Bare Lee Chapter Presidents
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    Yes, I found that to be true too, and lot of trainers agree. For me, fitness is really three components: some kind of resistance training for strength and structural balance, cardio, and mobility. I have to get more serious about cardio, and try harder to work in some mobility. I was fixing the sink a week or two ago and found it a little hard to get up off the floor.

    For strength training, if nothing else, I think you should do some back squats once in a while. Really good for spinal health and hip and knee mobility. You should be able to locate a decent used squat rack, a barbell, and some plates online or on Loot if it still exists. After Squats, i think chinups/pulldowns are the next most important.
     
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