Metabolic Triad Training, 2022: Cycle I

Discussion in 'Training Information/Training Regimens' started by Bare Lee, Dec 30, 2021.

  1. Bare Lee

    Bare Lee Chapter Presidents
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    Assessment of last year. Whew, another year of mediocre fitness. At least I was more consistent I think, but still struggled to make much progress. But the dog walks solidified into a daily routine, and got up to three miles towards the end, with close to 300 feet total elevation gain, so that's good. I think I will be able to continue with that, as I have no choice; whenever I become inconsistent I can feel it in my blood pressure and chest.

    Goals for this year. Become more consistent with the lifting, and get better about scheduling in a separate conditioning component, and/or start running up some of the hills on my walk. I would also like to get more limber and continue to gradually lose weight via time-restricted dieting.

    Goals for this cycle: I'm going to keep up with the three-mile daily dog walks for as long as my knees are okay with it. I'm going to try an Upper-/Lower-Body split late morning, before I go on my walks. Once the loads start to go up, I'll resume my Ramp-to-Target protocol, and try to do at least two target sets. If possible, I'll come back from the walk for some quick conditioning on the machines. I'll maybe try stretching before or after each workout, or maybe first thing in the morning with something like a Sun Salutation or less ritualized mobility work.

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

    Sunday, 22.01.02

    Monday, 22.01.03
    AFTERNOON
    Persistence
    3 mi "Eight Hills" walk with dog. 285ft.

    Tuesday, 22.01.04
    NOON
    Resistance: Upper
    OP: 3 x 3 @ 45
    PD: 3 x 3 @ 150
    BP: 3 x 3 @ 95
    RW: 3 x 3 @ 95

    Heart feels better today, but kept everything super light.

    AFTERNOON
    Persistence
    3 mi "Eight Hills" walk with dog. 285ft.

    Wednesday, 22.01.05
    AFTERNOON
    Persistence
    1 mi walk with dog to store and back for taco supplies. It was very cold! Subzero windchill.

    Had a afternoon doctor's appointment for my chest tightness/pain. Turns out it's probably mild gastritis, not a heart issue, and easily treatable. More tests next week but that's a huge relief and I should be able to start pushing the weights again. Still, it was good to experience the fear of a serious health issue, should make make me more consistent and motivated.

    Thursday, 22.01.06
    NOON
    Resistance: Lower
    SLDL: 2 x 3 @ 185
    DQ: 2 x 3 @ 135

    Got the green light from the doc yesterday. OK to start lifting again in earnest, but going to build up slowly. It's been a month or two, maybe more, since I did anything close to capacity.

    AFTERNOON
    Persistence
    3 mi "Eight Hills" walk with dog. 285ft. -5F, WC -23F

    Very invigorating! My Whitin sockwear held up well with wool sock liners.
    https://www.amazon.com/gp/product/B095LVDKDF/ref=ppx_yo_dt_b_asin_title_o03_s00?ie=UTF8&psc=1

    The Whitin socks are almost identical to the Skinners at half the price. And the quality and fit seems better.

    Friday, 22.01.07

    Saturday, 22.01.08
    AFTERNOON
    Persistence
    1 mi walk with dog to store and back.

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

    Sunday, 22.01.09
    Furniture moving.

    Monday, 22.01.10
    Aorta ultrasound, because my dad had a 'AAA'--Abdominal Aorta Aneurysm--that nearly killed him in his early 80s. Everything looked good, except a little plaque buildup, common for my age I guess.

    Tuesday, 22.01.11
    Stress Echo Test.

    Just six and half minutes, but I guess that's the workout for the day. They start at a comfortable pace and low incline, then increase it to a brisk walk after three minutes, with a greater incline. I hit the target heart rate during the second period, but then they gave me another 30 seconds bonus at the next level. I had to remove my mask at that point, as I started to feel a mild panic. Good to be reminded how out of shape I am. Then I had to quickly dismount for a second imaging. It was in the same hospital as the Cancer Center, directly above on the second floor, so it was a sad visit overall. Did get to use the one remaining parking voucher I had though.

    Wednesday, 22.01.12
    More furniture moving

    Results from both tests show everything is normal.

    Thursday, 22.01.13
    NOON
    Resistance: Upper
    OP: 3 x 3 @ 45
    PD: 3 x 3 @ 120
    BP: 3 x 3 @ 95
    RW: 3 x 3 @ 95

    Keep everything lite again. If I catch a rhythm, I'll start adding weight until I get up to the first training block's target loads.

    5 Ramps to Target.21.09.jpg

    Would be nice to get there by the end of the cycle, but the main goal remains consistency.

    Friday, 22.01.14

    Saturday, 22.01.15
    NOON
    Persistence
    2.9 mi walk with dog, dropping off son for sledding. 250ft.

    The late morning/noon time slot is looking pretty feasible. Very few chances for interruptions, although some will always be inevitable. So, ideally, I'll lift, then walk, then get in some kind of conditioning before lunch every day. We'll see . . . .



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

    Sunday, 22.01.16
    NOON
    Persistence
    3 mi "Eight Hills" walk with dog. 285ft.

    Monday, 22.01.17

    Tuesday, 22.01.18

    Wednesday, 22.01.19

    Thursday, 22.01.20

    Friday, 22.01.21

    Saturday, 22.01.22


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

    Sunday, 22.01.23

    Monday, 22.01.24

    Tuesday, 22.01.25

    Wednesday, 22.01.26

    Thursday, 22.01.27

    Friday, 22.01.28

    Saturday, 22.01.29


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

    Sunday, 22.01.30

    Monday, 22.01.31

    Tuesday, 22.02.01

    Wednesday, 22.02.02

    Thursday, 22.02.03

    Friday, 22.02.04

    Saturday, 22.02.05


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

    Sunday, 22.02.06

    Monday, 22.02.07

    Tuesday, 22.02.08

    Wednesday, 22.02.09

    Thursday, 22.02.10

    Friday, 22.02.11

    Saturday, 22.02.12


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

    Sunday, 22.02.13

    Monday, 22.02.14

    Tuesday, 22.02.15

    Wednesday, 22.02.16

    Thursday, 22.02.17

    Friday, 22.02.18

    Saturday, 22.02.19


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

    Sunday, 22.02.20

    Monday, 22.02.21

    Tuesday, 22.02.22

    Wednesday, 22.02.23

    Thursday, 22.02.24

    Friday, 22.02.25

    Saturday, 22.02.26
     
    #1 Bare Lee, Dec 30, 2021
    Last edited: Jan 16, 2022 at 3:00 PM
  2. Abide

    Abide Barefooters
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    Assessment of last year - last year was a good year fitness wise, with a major move, house hunting and buying and starting a new job I was still able to have really good consistency in the gym while also gettig back into the ultra scene (albeit slowly!). Another very positive step was the elimination of my back (SI Joint) pain that has been plaguing me for about 4 years when I initially hurt it deadlifting. It's still will flare up occasionally but it's pretty rare these days. Weight wise it has been a stagnant year. Although I have not been very diligent about minimizing calories and have been enjoying the benefit holding more weight while lifting heavier in the last few cycles.

    I must admit, I should have listened many years ago about squats are king. I do attribute squatting to essentially getting me over the back pain hump. I think it has been excellent from a back/hip/connective tissue strength perspective but also mobility in the pelvic region. Deadlifts are still out of the equation now although I have been thinking about the missing piece of the mode in my 8 lift philosophy, hinges and wondering if I should slowly start to work them back in?

    Squats
    Hinges
    Plank or Folds
    Vertical push
    Vertical pull
    Horizontal push
    Horizontal pull
    Weighted Carry

    Goals for this year - Finishing the https://divide100.com/
    Fixing my achilles/ankle issues
    Working in mobility practice

    Goals for this cycle - This will be a weight loss focused cycle. I am going to come at this with a multi pronged method:

    Increase running mileage - work on getting back to running 5 days a week for ~ 60 min with one long run every 1-2 weeks
    Calorie restriction by limiting processed foods and alcohol, this shold be pretty easy to do, will need to prep food more frequently. I will also try to supplement more protein.
    Frequent bouts of activity throughout the day - I will try to do 20 body weight squats every hour or so throughout the day for 8 hours. Seems like some research shows it is beneficial for fat loss.

    I will keep lifting the same hit the 8 lifts and then two days of rest between alternating between Front squats and Back squats with various exercises for the other 7 movement patterns. I am assuming some strength loss over the next cycle.

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

    Sunday, 22.01.02
    PM Lift
    WU Front Squats, Push ups
    Front Squats - 5@135, 3@185,195 1@205,215 these were hard
    GHD SU - 10@15, 2x8@22.5
    Press - 5@115,125 4@135, 2@145
    Pull Downs - 8@175, 6@190, 5@205
    Calf Raises - 3x5@395
    Bench - 8@135, 5@185,205, 3@225

    Monday, 22.01.03

    Tuesday, 22.01.04
    PM Lift
    WU Suqats and Push ups

    Wednesday, 22.01.05
    AM Lift
    WU 10 min Stair Stepper
    Press - 5@115,135,135 2@155
    Pull Downs - 3x8@160
    GHD SU - 3x8@22.5
    Low Pulls - 3x8@175
    Farmers - 3x60m@70 per hand
    Plank - 3@40sec

    Thursday, 22.01.05

    PM Lift
    WU Squats, Push ups
    Calf Raises - 3x10@270
    Front Squats - 5@135, 3@155,175,195,205 1@225
    Pull Downs - 6@160
    Press - 5@115, 4@135, 4@135

    Cut the workout early, one of my sons was with me and finished early.

    Friday, 22.01.07
    PM Walk - 0:49

    Saturday, 22.01.08
    AM run - 0:55
    First run of the year! It has been a rough week at work. A pretty lackluster start to the new year. Time to get running more.
    PM Walk - 0:52

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

    Sunday, 22.01.09
    AM Lift
    WU Squats, Push ups
    Calf Raises - 3x10@270
    Squats - 5@135, 3@185,205,225,245
    Pull Downs - 3x8@160
    Bench - 8@135, 5@205,225, 3@245
    Low Pulls - 3x8@175
    Press - 5@115,135,135 2@155
    Plank - 3@40sec

    Monday, 22.01.10
    Run - 0:41
    Bike - 0:24

    Tuesday, 22.01.11

    Wednesday, 22.01.12
    AM Lift
    Bench - 10@135, 3x10@185
    Low Pulls - 15@130, 12@145, 10@145
    Front Squats - 5x3@135

    Woke up with a sore back, figured a light day was in order. The gym was also busy. It's been a crap start to the year so far...

    Thursday, 22.01.13
    Run - 0:28

    Friday, 22.01.14
    AM Lift
    WU Squats, Push ups
    Plank - 3@40sec
    Squats - 5@135, 3@185,205,225,235
    Pull Downs - 10@130, 5@175, 5@175
    Press - 5@115,135
    DL - 3@135, 225, 3x3@275

    Afternoon run - 1:01

    Saturday, 22.01.15
    AM Lift
    WU Squats, Push ups
    Plank - 3@40sec
    Pause Squats - 3x5@135
    Bench - 10@135, 5@205, 225 3@245, 1@255
    Calf Raises - 3x8@375
    Farmers - 120m@70ph, 2x60m@70ph

    Afternoon run - 1:01

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

    Sunday, 22.01.16
    AM Lift
    WU Front Squats, Push ups
    Front Squats - 5x135, 3@155, 185, 205, 215, 225
    Low Pulls - 2x10@145 2x6@190
    GHD SU - 3x8@25
    Press - 5@115, 135, 135 2@155
    Calf Raises - 3x10@315
    Back extensions - 3x10

    Snowboarding in the afternoon

    Monday, 22.01.17
    AM Lift
    Stair Stepper - 15 min
    WU Squats and pushups
    Pause Squats - 3x5@135
    DL - 3x135, 225, 275, 295, 295

    Afternoon run - 0:35

    Tuesday, 22.01.18
    Working in the DL's again, so far so good regarding the back pain. There is a little more this morning but after squatting a bit it's going away. I have also been lifting more frequently but doing less. I really like squatting some weight everyday and it supports the additional lifts too. Recovery has been fine. I also need to up the running more too. Start to work in longer runs.

    Wednesday, 22.01.19

    Thursday, 22.01.20

    Friday, 22.01.21

    Saturday, 22.01.22


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

    Sunday, 22.01.23

    Monday, 22.01.24

    Tuesday, 22.01.25

    Wednesday, 22.01.26

    Thursday, 22.01.27

    Friday, 22.01.28

    Saturday, 22.01.29


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

    Sunday, 22.01.30

    Monday, 22.01.31

    Tuesday, 22.02.01

    Wednesday, 22.02.02

    Thursday, 22.02.03

    Friday, 22.02.04

    Saturday, 22.02.05


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

    Sunday, 22.02.06

    Monday, 22.02.07

    Tuesday, 22.02.08

    Wednesday, 22.02.09

    Thursday, 22.02.10

    Friday, 22.02.11

    Saturday, 22.02.12


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

    Sunday, 22.02.13

    Monday, 22.02.14

    Tuesday, 22.02.15

    Wednesday, 22.02.16

    Thursday, 22.02.17

    Friday, 22.02.18

    Saturday, 22.02.19


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

    Sunday, 22.02.20

    Monday, 22.02.21

    Tuesday, 22.02.22

    Wednesday, 22.02.23

    Thursday, 22.02.24

    Friday, 22.02.25

    Saturday, 22.02.26
     
    #2 Abide, Jan 8, 2022
    Last edited: Jan 18, 2022 at 10:56 AM
  3. Abide

    Abide Barefooters
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    Glad to hear you got the ok to resume lifting, that's great news and definitely a less scary diagnosis! I was checking out your gripped socks too. Nice to find a less expensive pair that work.

    It's been a rough first week of the year here too, frigid temps and quite a bit of snow. It's really hampering any outdoor activities. It's good you have a partner that demands you to take them for walks.
     
    Bare Lee likes this.
  4. Bare Lee

    Bare Lee Chapter Presidents
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    Yah, it's a huge relief. It was good to feel a little fear though.

    Funny you mentioned working out a bit throughout the day. I had a similar notion of getting on my machines for a minute or two every hour or so. I hate the machines, so doing them for short periods at greater frequency might work.

    Doing a lot of reorganizing this weekend, including moving furniture, but should begin working out consistently this coming week.

    What do you mean by 'folds'? Like ab rolls or hanging sit-ups?
     
  5. Abide

    Abide Barefooters
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    Yeah some type of sit up or leg lift. I couldn't think of a better word for it but should probably just call it ab work.
    Funny I also organized the garage today. It was a disaster and I had wanted to get thing organized so little home projects go faster.

    Yeah I have tried doing it before but the I let it fade away. I was thinking like 20 squats and pushups every 30 min or hour. And to do them really fast so I will be a bit out of breath. I will try to keep a record how it goes starting tomorrow.
     
  6. Bare Lee

    Bare Lee Chapter Presidents
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    I like that term.

    Had a stress echo test yesterday. Seems like it went well. Will see the results today or tomorrow. It's pretty lousy breathing heavily with a mask on though. I can see how waterboarding people is a pretty nasty torture. Gotta admire the creative minds at the CIA.

    Later . . .
    Tests show everything's good. So time to start pushing it again . . .
     
    #6 Bare Lee, Jan 12, 2022 at 7:43 AM
    Last edited: Jan 12, 2022 at 10:51 PM
  7. Abide

    Abide Barefooters
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    Good news! It will be great to see you lifting again. I feel like I am getting waterboarded when I swim and at times have lost my skill to keep my head out of the water... It's not nice in any way.

    I am tentatively hoping I can get things moving in the right direction after today. My hope to run more has not materialized at all and doing more frequent bouts of exercise has fallen to the way side. Work is calming down so I will try to get more disciplined now. We have some sort of illness going around the house although I feel fine, I am sure its covid and hopefully this will be it for a while at least.

    I think I have figured a plan for hinges, I might try to get in three lifts a week and keep two of them the normal squat lifts and then the third add in deadlifts starting very light at first. I might do a couple of other lower back lifts like back extensions and SLDL. This way I can do Farmers that day as well and maybe focus it a bit more on the folding work.
     
  8. Bare Lee

    Bare Lee Chapter Presidents
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    Sorry to hear of the illness. Hopefully it's the mild version. Me and the kids continue to escape Covid's clutches.

    But yah, it would be nice if both of us made some progress at the same time for a change!

    With your back issues, be sure to go easy on the back extensions! If I ever do them again, I will probably do them unloaded. I've also concluded that loaded situps were never a good idea for me. If I do ab work/folds again, I'll probably do hanging sit-ups or the ab wheel, where there's no strain on the lower back. I think SLDLs are excellent though, and feel very safe for me to do. Gives a nice hammie stretch too.

    Anyway, yah, good to be cleared health-wise, but also good to be scared a bit. Hopefully I'll be more motivated. Facing the prospect of a lifelong health issue reminded me how nice it is to be relatively fit and healthy.

    As we discussed, I ordered a Torque Fitness Tank TM1 sled, free shipping. It's based in a Twin Cities suburb. Hopefully I can sell my Airdyne for close to what the sled costs. Should've sold it a year or more ago when the pandemic had pushed the price of exercise gear up or they were out of stock. I put my Rogue Echo Dog Sled up for sale too, but looking out the window at the snow, with more on the way tomorrow, it probably makes sense to keep the friction sled for use in the winter, so the wheels of the Torque sled stay nice.

    Now the trick is to actually use them, and get back to the Metabolic triad idea!
     
  9. Bare Lee

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    Yah. After my bloodwork last week, I was prescribed a statin for cholesterol. Picked it up yesterday. One of the potential side effects is muscle soreness, so I'm not going to lift until Monday so that if I do experience some soreness, I'll know what the cause is.
    Oh well, let's hope the last six weeks of this cycle go better.
     
  10. Abide

    Abide Barefooters
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    Cool I am interested to hear how you like the sled. I would imagine you can use the wheeled one in the winter it's pretty well built and some water shouldn't hurt it, the wheels either. It's a pretty basic build with the resistance on the tire.

    Yeah back extensions seem ok for now, I go slow and really try to focus on the glute engagement. I doubt I will ever load them. Deadlifts are plenty of hinge for me. I agree about the abs, I do like doing GHD sit ups but I actually prefer that for extension mobility for my back. Otherwise planks and ab roll outs are plenty to supplement for squats.

    Everyone is good now, seemed like it was a 3 day thing.

    I hit a 3x225 front squat, I am definitely happy with the squatting progress. It probably has something to do with the lack of running so I am going to enjoy the gains while I can.
     

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