Metabolic Triad Training, 2021: Cycle VI

Discussion in 'Training Information/Training Regimens' started by Bare Lee, Oct 7, 2021.

  1. Bare Lee

    Bare Lee Chapter Presidents
    1. Minnesota
    2. Presidents

    Joined:
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    Assessment of last cycle. The overall consistency for the first half of the cycle was OK, then the lifting fell by the wayside when my wife was taken by cancer towards the end of the fourth week.

    Now taking care of my health is more important that ever, for the kids.

    Here are the stats.

    2021.Cycle V.Stats.jpg

    Over the full cycle, I averaged about five and a half days per week for walking, but just three days a week for lifting, and a half day per week for conditioning.

    Goals for this cycle. I will try to prioritize weight loss and heart health as much as possible, which means getting consistent with all three metabolic modalities above all else.

    I’ve never been much of a dieter, but towards the end of last cycle I experimented a bit with ‘time-restricted dieting,’ which is just limiting one’s nutritional intake to a 8-10 hour window. I appear to have lost five pounds this way. I will try to continue with some version of that, but it will be a loose version—i.e., I won’t freak out if I have a late dinner.

    I will also try to make a greater effort to get in the conditioning work, either by running up some of the hills on my walk, getting better about hopping on one of my machines after lifting, or finally doing some sled work. From what I’ve read, higher intensity conditioning is the best metabolic modality for weight loss. It should also aid in getting the blood pressure down.

    For the lifting, I’ll continue with the Ramp-to-Target protocol, with four ramp sets and one target set. I may try to increase the volume by either doing two backoff sets or more sets at target weight. I’ll stick with the ratios I adopted over the last cycle or so:

    43% of Back Squat = Overhead Press
    71% of Back Squat = Bench Press/Pulldown/Pendlay Row
    100% = Back Squat
    115% of Back Squat = Deadlift

    These tweaks will lead to these eventual 3RM plate goals (and their projected 1RMs):

    Overhead Press: 3RM x 135 (bar + two 45s) = 1RM x 150
    Bench Press, Row, Pulldown: 3 RM x 225 (bar + four 45s) = 1RM x 250
    Squat: 3RM x 315 (bar + six 45s) = 1RM x 350
    Deadlift: 3RM x 365 (bar + six 45s & two 25s) = 1RM x 405

    Training is organized into blocks with each block defined by a five-pound increase in the Squat. The first training block starts with a Squat load of 260, so it will take twelve training blocks to reach my goals.

    Ramp to Target.12 Training Blocks.21.10.jpg

    As such, the Overhead Press will gain 25 pounds, the Bench Press, Pulldown, and Pendlay Rows will gain 40 pounds, the Squat will gain 55, and the Deadlift 65. Should be doable. These plate goals also project to a 1000-pound powerlifting total (Bench + Squat + Deadlift).

    I won’t progress to the next training block until everything feels comfortable and, just as importantly, I’m able to get through the sets reasonably quickly. Ideally, it would be nice to get in two, 4-week training blocks per cycle, but at least one should be practicable.

    I’m going to start off with everything a little bit lite, to make sure I get all the sets in, and get them in efficiently, and just go up a ramp each split or two for the couple of weeks until I hit the first training block’s targets. I may even try timing the time between sets to keep things humming along, but that would probably be too much trouble.

    Also, for this cycle, I’m going to put on hold the idea of spreading out the workouts through the day, and try to do everything together, late morning, when I have a decent block of time available. This will be the major tweak attempt for this cycle. It’s also a good time slot for season-neutral regularity, as it’s not too hot at that time during the summer, and not too cold during the winter. I think making the start time non-negotiable will help with the consistency. It certainly has for my older brother, who’s never been out of shape in his life. And, in any case, lately I’ve been feeling the urge to lift earlier in the day, for no apparent reason. Conversely, at the end of the afternoon, which used to be my favorite time to work out, I’ve been finding the motivation starts to wear off by then.

    Yet to be decided is whether to walk first, then lift and do HIIT, or do the lifting and HIIT first and then walk. Exercise science says it's best to do the lifting first, but since I'm eating breakfast just before the workout(s), it might be better to digest while I walk and then lift.

    Finally, I'm going to re-configure my home gym a bit to make it more conducive to stretching and what Dan John calls 'groundwork.' And I just installed sanded plywood for a platform inside and outside the squat rack, on top of the horse mats. It feels better than the rubber of the mats, and it's easier to stretch on. I may also put some adhesive weather strips down to keep the plates from rolling around during deadlifts and rows.

    ---------------Week 1: Cycle VI---------------

    Sunday, 21.10.10
    AFTERNOON
    Persistence
    1.8 mi dog walk along Battle Creek while son practiced flag football nearby. 141 ft. gain.

    Very nice, hadn't been here since my running days. Will try to do the other half next Sunday.

    Monday, 21.10.11
    NOON
    Persistence
    1.6 mi "Four Hills" walk with dog. 128ft.

    AFTERNOON
    Resistance
    PD: 3 @ 100/120/140/160/170/160/140
    RW: 3 @ 135/145/155
    SLDL: 3 @ 135/185; DL: 3 @ 225

    Intermittence
    Concept II Rower: 1 x [30 sec @ L-Int; 30 sec @ M-Int] = 1 minute

    Tuesday, 21.10.12
    NOON
    Persistence
    2 mi "Five Hills" walk with dog. 131ft.

    Wednesday, 21.10.13
    MID-MORNING
    Resistance
    BP: 3 @ 45/95/135/145/155
    OP: 3 @ 45/65/75
    SQ: 3 @ 45/95/135

    Intermittence
    Schwinn Airdyne: 1 x [30 sec @ L-Int; 30 sec @ M-Int] = 1 minute

    Persistence
    1.6 mi "Three Hills" walk with dog. 118ft.

    Kept everything super easy to make sure I got all three modalities in, and got through them quickly. Working on consistency and efficiency above all else, while giving the mid-morning time slot a decent chance to take root.

    Thursday, 21.10.14
    NOON
    Resistance
    PD: 3 @ 100/120/140/160
    RW: 3 @ 135/145/155/165
    SLDL: 3 @ 135/185; DL: 3 @ 225/235/245/255

    Intermittence
    Concept II Rower: 2 x [30 sec @ L-Int; 30 sec @ M-Int] = 2 minutes

    Persistence
    1 mi walk with dog and son. Son was home with a stomach ache, but the short walk seemed to do him some good.

    Friday, 21.10.15
    LATE MORNING
    Resistance
    BP: 3 @ 45/95/135/145/165
    OP: 3 @ 45/75/95
    SQ: 3 @ 45/95/135/185

    Intermittence
    Schwinn Airdyne: 2 x [30 sec @ L-Int; 30 sec @ M-Int] = 2 minutes

    Persistence
    1.6 mi "Four Hills" walk with dog. 128ft.

    Saturday, 21.10.16
    EARLY AFTERNOON
    Persistence
    1.5 mi walk over three of the hills on the "Five Hills" with son and dog on the way to local mom-n-pop shoo. 112ft.


    ---------------Week 2: Cycle VI---------------

    Sunday, 21.10.17
    AFTERNOON
    Persistence
    2.6 mi dog walk along Battle Creek while son practiced flag football nearby. 66 ft.

    This is the other half of the creek walk from last Sunday. Next weekend is the playoffs, so one more Battle Creek dog walk, this time in the park from which the creek springs.

    Monday, 21.10.18
    NOON
    Persistence
    1.6 mi "Four Hills" walk with dog. 128ft.

    AFTERNOON
    Resistance
    PD: 3 @ 100/120/140/160/170
    RW: 3 @ 135/145/165/175
    DL: 3 @ 185/225//255/275

    Intermittence
    Concept II Rower: 3 x [30 sec @ L-Int; 30 sec @ M-Int] = 3 minutes

    OK, got the pulls up to the third ramp, will hold steady until the pushes catch up. I didn't realize it, but the minutes for the HIIT are following the Ramp order.

    Tuesday, 21.10.19
    LATE MORNING
    Resistance
    BP: 3 @ 45/95/135/145/155/165/175
    OP: 3 @ 45/65/75/85/95/100
    SQ: 3 @ 45/95/135/185/205/225

    Felt a little strain in my mid-back on the last Squat set, so shut it down. All the other lifts are at Ramp 3 loads. Squat needs another 20 pounds.

    Intermittence
    Schwinn Airdyne: 3 x [30 sec @ L-Int; 30 sec @ M-Int] = 3 minute

    Wednesday, 21.10.20
    Back felt a little kinky again, so I stopped after the second or third pulldown set.

    Thursday, 21.10.21
    NOON
    Persistence
    2 mi "Five Hills" walk with dog. 128ft. 45F, Winter Challenge is on, albeit in subdued, walking mode.

    Blew off lifting because there's still a bit of a kink in my back. Another reminder to get serious about stretching/mobility.

    Friday, 21.10.22
    NOON
    Resistance
    PD: 3 @ 100/120/140/160/170
    RW: 3 @ 135/145/165/175
    DL: 3 @ 185/225/
    Took it easy on the Deadlifts to make sure my back was OK. It was.

    Intermittence
    Concept II Rower: 3 x [30 sec @ L-Int; 30 sec @ M-Int] = 3 minutes

    EARLY AFTERNOON
    Persistence
    1.6 mi "Four Hills" walk with dog. 128ft. 49F.

    Saturday, 21.10.23



    ---------------Week 3: Cycle VI---------------

    Sunday, 21.10.24

    Monday, 21.10.25

    Tuesday, 21.10.26

    Wednesday, 21.10.27

    Thursday, 21.10.28

    Friday, 21.10.29

    Saturday, 21.10.30



    ---------------Week 4: Cycle VI---------------

    Sunday, 21.10.31

    Monday, 21.11.01

    Tuesday, 21.11.02

    Wednesday, 21.11.03

    Thursday, 21.11.04

    Friday, 21.11.05

    Saturday, 21.11.06



    ---------------Week 5: Cycle VI---------------

    Sunday, 21.11.07

    Monday, 21.11.08

    Tuesday, 21.11.09

    Wednesday, 21.11.10

    Thursday, 21.11.11

    Friday, 21.11.12

    Saturday, 21.11.13



    ---------------Week 6: Cycle VI---------------

    Sunday, 21.11.14

    Monday, 21.11.15

    Tuesday, 21.11.16

    Wednesday, 21.11.17

    Thursday, 21.11.18

    Friday, 21.11.19

    Saturday, 21.11.20



    ---------------Week 7: Cycle VI---------------

    Sunday, 21.11.21

    Monday, 21.11.22

    Tuesday, 21.11.23

    Wednesday, 21.11.24

    Thursday, 21.11.25

    Friday, 21.11.26

    Saturday, 21.11.27



    ---------------Week 8: Cycle VI---------------

    Sunday, 21.11.28

    Monday, 21.11.29

    Tuesday, 21.11.30

    Wednesday, 21.12.01

    Thursday, 21.12.02

    Friday, 21.12.03

    Saturday, 21.12.04
     
    #1 Bare Lee, Oct 7, 2021
    Last edited: Oct 22, 2021 at 3:08 PM
  2. Abide

    Abide Barefooters
    1. Colorado

    Joined:
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    ---------------Week 1: Cycle VI---------------
    Sunday, 21.10.10
    Long hike - 3 hours
    Soccer with the boys

    PM Lift
    Squats - 6x5@145
    Rows - 3x20@110
    Press - 5,5,4,4@115
    Ab rollouts - 3x8

    Monday, 21.10.11

    Tuesday, 21.10.12

    Wednesday, 21.10.13

    Thursday, 21.10.14

    Friday, 21.10.15

    Saturday, 21.10.16



    ---------------Week 2: Cycle VI---------------

    Sunday, 21.10.17

    Monday, 21.10.18

    Tuesday, 21.10.19

    Wednesday, 21.10.20

    Thursday, 21.10.21

    Friday, 21.10.22

    Saturday, 21.10.23



    ---------------Week 3: Cycle VI---------------

    Sunday, 21.10.24

    Monday, 21.10.25

    Tuesday, 21.10.26

    Wednesday, 21.10.27

    Thursday, 21.10.28

    Friday, 21.10.29

    Saturday, 21.10.30



    ---------------Week 4: Cycle VI---------------

    Sunday, 21.10.31

    Monday, 21.11.01

    Tuesday, 21.11.02

    Wednesday, 21.11.03

    Thursday, 21.11.04

    Friday, 21.11.05

    Saturday, 21.11.06



    ---------------Week 5: Cycle VI---------------

    Sunday, 21.11.07

    Monday, 21.11.08

    Tuesday, 21.11.09

    Wednesday, 21.11.10

    Thursday, 21.11.11

    Friday, 21.11.12

    Saturday, 21.11.13



    ---------------Week 6: Cycle VI---------------

    Sunday, 21.11.14

    Monday, 21.11.15

    Tuesday, 21.11.16

    Wednesday, 21.11.17

    Thursday, 21.11.18

    Friday, 21.11.19

    Saturday, 21.11.20



    ---------------Week 7: Cycle VI---------------

    Sunday, 21.11.21

    Monday, 21.11.22

    Tuesday, 21.11.23

    Wednesday, 21.11.24

    Thursday, 21.11.25

    Friday, 21.11.26

    Saturday, 21.11.27



    ---------------Week 8: Cycle VI---------------

    Sunday, 21.11.28

    Monday, 21.11.29

    Tuesday, 21.11.30

    Wednesday, 21.12.01

    Thursday, 21.12.02

    Friday, 21.12.03

    Saturday, 21.12.04
     

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