Metabolic Triad Training, 2023: Cycle I

Discussion in 'Training Information/Training Regimens' started by Bare Lee, Dec 29, 2022.

  1. Bare Lee

    Bare Lee Chapter Presidents
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    Assessment of Last Cycle. I let home improvement projects and the holidaze get in the way with lifting, but most weeks the walking was fairly consistent, except several days during the cold snap. Still searching for the best schedule. Ideally I would do each component of the Metabolic Triad three different times of the day, to get three separate metabolic boosts, but it might be best just to do them all at once. Around noon might be the best time slot.

    The time-restricted eating was easy to maintain, but without more consistent lifting and conditioning, no progress on the weight front. At least I didn't gain any.

    Using a timer for lifting sets proved useful in keeping the workout humming along, instead of getting caught up in Apple news feeds on my phone and taking too long in between sets. I was already using it for the sled.

    For the rower, I found it easier to keep track of how many minutes I was averaging to do 500 meters, rather than trying to keep the meters within a certain amount of minutes. I can do 2m30s per 500 meters pretty easily.

    Goals for this Cycle. More consistency in getting all three Metabolic Modalities--Aerobic, Anaerobic, and Glycolytic (conditioning)--in six days a week. Will also try a little harder to get a daily Mobility session in.

    Mobility/Balance/Groundwork:

    1. Stretching/Sun Salutations.
    2. Summersault
    3. Turkish getup
    4. Stand on one foot for ten seconds.
    5. Hang from a bar for 30 seconds.
    6. Squat down, hold for 30 seconds, and stand up.

    Aerobic. Just continue to walk about two miles a day, hitting five of my neighborhood's hills for 200 feet elevation gain/loss.

    Anaerobic.
    I'll try once again to at least get everything up to their Target loads in the first training block by the end of the cycle. I was close last cycle, so might be able to progress a couple of blocks if I become consistent.

    [​IMG]

    Glycolytic. I'll continue to keep both the rowing and sled work to ten-minute sessions. For the Sled, I'll either try to get up to the second resistance level, or try to reduce the rest periods in between each 100-foot push, which means adding a few more intervals for a ten-minute session. Maybe start with 12 fifty-second intervals. For the Rower, I'll try to get down to 2m25s per 500 meters, or lower.

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

    Sunday, 22.01.01
    AFTERNOON
    Aerobic
    2 mi Five Hills walk with dog. 200ft.

    Monday, 22.01.02
    MORNING
    Aerobic
    2 mi Five Hills walk with dog. 200ft.

    Tuesday, 22.01.03
    LATE MORNING
    Glycolytic: Pull
    Concept II Rower: 10 mins, 1832 total meters, 2:45.4 per 500 meters.

    LATE AFTERNOON.
    Aerobic?
    Shoveling snow.

    Wednesday, 22.01.04
    LATE MORNING
    Glycolytic: Pull
    Concept II Rower: 10 mins, 1971 total meters, 2:34 per 500 meters.

    NOON
    Anaerobic: Lower Body
    SQ: 3 @ 45/95/135/135/135

    LATE AFTERNOON.
    Glycolytic?
    Shoveling heavy snow.

    Thursday, 22.01.05
    LATE AFTERNOON.
    Glycolytic?
    Removing plowed snow from my driveway and two of the neighbors'. How do people in Buffalo do it?

    Friday, 22.01.06
    LATE AFTERNOON
    Aerobic
    1.65 mi Four Hills walk with dog. 165ft.

    Anaerobic: Upper Body, Horizontal
    BP: 3 @ 45/95/115/135/145/155
    RW: 3 @ 135/155

    I like just doing two lifts per session. Maybe I could either alternate Lower Body and Upper Body, in which case I could alternate Pulldowns and Overhead Presses on one Upper Body Day with Bench Presses and Rows on the other, or do a Lower Body/Upper Body/Upper Body split:

    SQ,DL / PD,OP / SQ,DL / BP,RW
    SQ,DL / PD,OP / BP,RW

    Since I tend to prioritize Squats and Deadlifts for overall strength, I might try the first option first. Plus, it would keep my shoulders on a 48 recovery schedule. Anyway, I guess I may have an experiment for this cycle after all.

    Saturday, 22.01.07
    AFTERNOON
    Anaerobic: Lower Body
    DL: 3 @ 155/185/185/185
    SQ: 3 @ 95/115/135/145

    Aerobic
    1.65 mi Four Hills walk with dog. 165ft.

    Glycolytic: Pull
    Concept II Rower: 5 mins, 1113 total meters, 2:17 per 500 meters.

    I liked the shorter, more intense session. This was close to my current limit.

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

    Sunday, 22.01.08
    LATE MORNING
    Anaerobic: Upper Body, Vertical
    PD: 3 @ 115/135/145/155/160/150/140
    OP: 3 @ 45/65/75/85/95/85/75

    Aerobic
    2 mi Five Hills walk with dog. 200ft.

    Monday, 22.01.09
    AFTERNOON
    Anaerobic: Lower Body
    SQ: 3 @ 95/115/135/155/175
    DL: 3 @ 135/155/185/205

    The big lifts are starting to feel more solid. Still, going to take it slow . . .

    Aerobic
    2.5 mi walk with dog through woods, fields, and mid-century neighborhood. 150ft. Had to trample through some deep snow for a block with just sneakers and no socks, but it was relatively warm out

    Glycolytic: Pull
    Concept II Rower: 5 mins, 942 total meters, 2:42 per 500 meters, but last minute was around 2:05.

    Tuesday, 22.01.10
    MORNING
    Anaerobic: Upper Body, Horizontal
    BP: 3 @ 45/95/115/135/145/155/160
    RW: 3 @ 135/145/155/160

    Wednesday, 22.01.11
    NOON
    Anaerobic: Lower Body
    SQ: 3 @ 45/95/115/135/155/175/185/175

    I felt a little something in my mid back, so I didn't finish the second ramp down, and skipped the deads.

    Glycolytic: Pull
    Concept II Rower: 12 mins, 2042 total meters, I kept it to just under three minutes per 500m, wanted to make sure my back was OK.

    Thursday, 22.01.12
    NOON
    Anaerobic: Upper Body, Vertical
    PD: 3 @ 115/135/145/155/160/155/145
    OP: 3 @ 45/65/75/85/95/85/75

    Aerobic
    2 mi Five Hills walk with dog. 200ft.

    Friday, 22.01.13
    NOON
    Anaerobic: Lower Body
    SQ: 3 @ 75/95/115/135/155/175/185/195/185/175
    DL: 3 @ 135/185

    I felt a little something in my mid back on the last Squat set again. So I just primed the Deadline.

    Glycolytic: Pull
    Concept II Rower: 2 mins, 497 total meters, 2:05.5 mins per 500m. That was pretty high intensity for me. I kept it to just two minutes to make sure my heart was ok with it.

    Aerobic
    1.65 mi Four Hills walk with dog. 165ft.

    Saturday, 22.01.14


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

    Sunday, 22.01.15
    LATE MORNING
    Anaerobic: Upper Body, Horizontal
    BP: 3 @ 45/95/115/135/145/155/160

    Skipped the Rows because I'm going to try to push the Deadlifts a bit tomorrow.

    Aerobic
    1.7 mi Four Hills walk with dog. 160ft.

    Monday, 22.01.16

    Tuesday, 22.01.17
    LATE MORNING
    Anaerobic: Lower Body
    DL: 3 @ 135/185/205/225/235
    SQ: 3 @ 95/115/135/155/175

    Glycolytic: Pull
    Concept II Rower: 5 mins, 1051 total meters, 2:24 per 500 meters.

    AFTERNOON
    Aerobic
    1.65 mi Four Hills walk with dog. 165ft. Slush!

    Wednesday, 22.01.18
    NOON
    Anaerobic: Upper Body, Vertical
    PD: 3 @ 115/135/145/155/160/155/145
    OP: 3 @ 45/65/75/85/95/97.5/85/85

    Ok, got to the target weight on four lifts, just the lower body ones to go.

    Aerobic
    1.65 mi Four Hills walk with dog. 165ft.

    Thursday, 22.01.19
    LATE MORNING
    Anaerobic: Lower Body
    SQ: 3 @ 95/115/135/155/175/185/195
    DL: 3 @ 135/185/205/225/235

    Will continue to solidify these loads before progressing. The Squat is now 35 pounds short its target load, and the Deadlift only 25.

    AFTERNOON
    Aerobic
    Shoveling

    Friday, 22.01.20
    LATE MORNING
    Anaerobic: Upper Body, Horizontal
    RW: 3 @ 135/145/155/160
    BP: 3 @ 45/95/115/135/145/155/160

    LATE AFTERNOON
    Glycolytic
    Torque Tank M1 Push Sled: 6 x [2 x 100 feet] = 1200 feet @ Resistance 1, 50-second intervals. The front wheel didn't grab quite as well in the mild slush. Might have to put some plates on it.

    Aerobic
    1.25 mi walk to shops with dog. 80ft.

    Chopping ice.

    Saturday, 22.01.21
    AFTERNOON
    Aerobic
    2 mi Five Hills walk with dog. 200ft.

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

    Sunday, 22.01.22
    Mid-AFTERNOON
    Aerobic
    1.65 mi Four Hills walk with dog. 165ft.

    Monday, 22.01.23
    MID MORNING
    Anaerobic: Lower Body
    SQ: 3 @ 95/115/135/155, 2 @ 185/195
    DL: 3 @ 135/185/205/225/235/245

    Put on my belt for the last two Squat sets. It felt a little uncomfortable, so I just did two reps each to see how I feel tomorrow. The belt tends to add some soreness initially, if I recall correctly.

    Added another 10 pounds to the Deadlift, just 15 pounds off now.

    Glycolytic: Pull
    Concept II Rower: 10 mins, 2015 total meters, 2:29.9 per 500 meters.

    Tuesday, 22.01.24
    NOON
    Anaerobic: Upper Body, Vertical
    PD: 3 @ 115/135/145/155/160/155/145
    OP: 3 @ 45/65/75/85/95/97.5/95/85

    Aerobic
    1.65 mi Four Hills walk with dog. 165ft.

    Wednesday, 22.01.25
    NOON
    Anaerobic: Lower Body
    SQ: 3 @ 85/135/185/185/185; 1 @ 195/205/215/225

    Tested my current max, broke form a bit at this training block's Target load, 225, so may try to get up to three reps at 215 in the short term before pushing up to the Target load. Next time I'll start with two reps @ 195 and see how far up I get before going to one rep. Used the belt starting at 195. Felt fine.

    Aerobic
    1.65 mi Four Hills walk with dog. 165ft.

    Thursday, 22.01.26
    LATE MORNING
    Anaerobic: Upper Body, Horizontal
    BP: 3 @ 45/95/115/135/145/155/160/155/145
    RW: 3 @ 135/145/155/160

    Aerobic
    1.65 mi Four Hills walk with dog. 165ft.

    Friday, 22.01.27

    Saturday, 22.01.28


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

    Sunday, 22.01.29
    NOON
    Anaerobic: Lower Body
    DL: 3 @ 135/185/215/225/235, 2 @ 245/255, 1 @ 260
    SQ: 3 @ 95/135/185

    Got up to the Target load for the Deadlift, so now it's a matter of working up to full sets for the lower body lifts. After that, I'll try to use the timer more to make the rest in between sets strict. That should take me to the end of the cycle.

    Aerobic
    1.65 mi Four Hills walk with dog. 165ft.

    I began to keep track of frequency for each Metabolic Modality. I'll also try to get better about that in the second half of the cycle.

    Screenshot (43).png

    L = Lower Body
    UH = Upper Body Horizontal
    UP = Upper Body Vertical

    Monday, 22.01.30
    NOON
    Anaerobic: Upper Body, Vertical
    PD: 3 @ 115/135/145/155/160/155/145
    OP: 3 @ 45/65/75/85/95/97.5/95/85

    Aerobic
    1.65 mi Four Hills walk with dog. 165ft.

    Tuesday, 22.02.31
    LATE MORNING
    Anaerobic: Lower Body
    SQ: 3 @ 85/135/155/175/185/185/185/175/155

    Glycolytic: Pull

    Concept II Rower: 10 mins, 1786 total meters, 2:56 per 500 meters.

    Wednesday, 22.02.01


    Thursday, 22.02.02

    Friday, 22.02.03

    Saturday, 22.02.04


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

    Sunday, 22.02.05

    Monday, 22.02.06

    Tuesday, 22.02.07

    Wednesday, 22.02.08

    Thursday, 22.02.09

    Friday, 22.02.10

    Saturday, 22.02.11


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

    Sunday, 22.02.12

    Monday, 22.02.13

    Tuesday, 22.02.14

    Wednesday, 22.02.15

    Thursday, 22.02.16

    Friday, 22.02.17

    Saturday, 22.02.18


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

    Sunday, 22.02.19

    Monday, 22.02.20

    Tuesday, 22.02.21

    Wednesday, 22.02.22

    Thursday, 22.02.23

    Friday, 22.02.24

    Saturday, 22.02.25
     
    #1 Bare Lee, Dec 29, 2022
    Last edited: Jan 31, 2023 at 2:36 PM
  2. Abide

    Abide Barefooters
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    Assessment of Last Cycle. Kind of took a rest cycle, strength levels seem to have leveled off a bit lower and my weight also has remained level at the 204 level so missed the 200 mark.

    Goals for this Cycle. Keep the weight loss going, I would like to keep the weight loss in the range of 0.5 - 1 pound per week.

    Lifting wise I might shuffle things up for a cycle, maybe add some intensity. I need to think about this but for now I will likely just keep doing what I am doing for the first week.

    I would like to slowly reintroduce running into the mix, like 3 times a week for 30 min. I will use the treadmill initially to minimize any achilles issues.

    That's pretty much it, although the pieces to the above are much more complicated.

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

    Sunday, 22.01.01
    Snowboarding day, hit it hard for about 3 hours.

    Monday, 22.01.02
    WU Fsquats/Pu
    Planks - 3@40sec
    FSquats - 3@155, 165, 175, 185, 195, 205, 215, 1@225
    Pull downs - 10@160
    Pull ups - 8,8,7,8
    Press - 5@135, 135, 135, 8@95
    Box jumps - 3x5@20"

    The gym is busy, and equipment is at a premium so I had to shuffle some lifts around. I took my time today and added some squat reps.

    Tuesday, 22.01.03
    5min Walk/ 5min Run - 0:30

    Wednesday, 22.01.04
    WU Squats/PU
    Planks - 3@40secs
    Squats - 3@185, 205, 225, 235, 245
    Low pulls - 15@145, 3x10@160
    Bench - 10@135, 5@205, 225, 225,225
    Glute machine - 10@90, 90, 90

    Thursday, 22.01.05

    Friday, 22.01.06
    WU FSquats/PU
    Planks - 3@40sec
    Fsquats - 3@185, 185, 185
    Pull downs - 10@145, 145, 145

    Saturday, 22.01.07


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

    Sunday, 22.01.08

    Monday, 22.01.09
    WU Squats/PU
    Planmks - 3@40sec
    Pull ups - 8
    Squats - 3@185, 205, 225, 225, 225
    Bent rows - 8@135, 155, 175, 5@185
    Bench - 10@135, 5@205, 225, 225, 225
    Glute machine - 10@90, 8@90, 90

    Tuesday, 22.01.10

    Wednesday, 22.01.11

    Thursday, 22.01.12
    WU Fsquats/PU
    Planks - 3@40sec
    FSquats - 5@135, 3@155, 175, 195, 215
    CG Pull downs - 10@145, 160, 8@190, 5@205, 220
    Press - 8@95, 115, 115

    Friday, 22.01.13

    Saturday, 22.01.14
    WU Squats/PU
    Planks - 3@40sec
    Squats - 5@185, 205, 3@225, 225, 225
    Bent rows - 3x10@135
    GHDSU - 3x10
    Box Jumps - 3x5@24"
    Calf raises - 8@330. 10@330

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

    Sunday, 22.01.15
    Took a couple longer walks, slept like a baby. I really need to more walks/runs/bikes going

    Monday, 22.01.16
    WU Squats/PU
    Planks - 3@40sec
    Box Jumps - 24" @ 5,5,5
    DL - 10@135, 5@225, 3@275, 3@295, 5x1@315
    Press - 8@95, 5@105, 115, 125, 135, 145, 1@155

    Tuesday, 22.01.17

    Wednesday, 22.01.18

    Thursday, 22.01.19

    Friday, 22.01.20
    WU Fsquats/PU
    Planks - 3@40sec
    FSquats - 5@135, 155, 175, 2@195
    Pull downs - 10@130, 145, 145, 145
    Box Jumps - 5@ 24", 24", 24"
    Bench - 10 @135, 185, 185, 185
    Calf Raises - 225@ 15, 15, 12

    Saturday, 22.01.21


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

    Sunday, 22.01.22

    Monday, 22.01.23

    Tuesday, 22.01.24
    WU Squats/PU
    Planks - 3@40sec
    Squats - 5@160, 180, 7@205
    Low pulls - 3x15@145
    Bench - 5@155, 175, 9@195, 5@225
    SLDL - 10@135, 185, 185

    I am switching plans, I am going to run the official Wendler 531 program, This will be a 2 day a week Tue and Fri listing plan. Excluding deadlifts, however I might work them in there once in a while.

    Tue - Squats/Bench
    Fri - Front Squats/Press

    Then the other days I will plan 2 conditioning days or VO2 max days and then two longer cardio days.

    Wednesday, 22.01.25

    Thursday, 22.01.26
    AM Lift
    WU Fsquats/PU
    Planks - 3@40sec
    Abb rolls - 3x10
    Fsquats - 5@135, 155, 8@175, 5@155
    Box jumps - 24"@5, 5, 5
    Face pulls - 20@90
    Low pulls - 10@130
    Press - 5@ 95, 100, 1515, 8@115, 5@125, 4@135

    Friday, 22.01.27

    Saturday, 22.01.28
    Row 20mi - 4500m
    DL - 8@135, 5@225, 275, 295, 315
    Farmers - 3x60m@70pa
    Sleds - 60m @ 270/3, 270/3, 270/3

    Walk - 0:50

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

    Sunday, 22.01.29
    Morning 4
    Walk : 0:50

    AM Lift
    WU Squats/PU
    Planks - 3@40sec
    Squats - 3@170, 190, 5@220, 3@245
    Bench - 3@185, 195, 8@205, 3@225, 245
    Low pulls - 3x10@160

    Monday, 22.01.30

    Ok here is the general plan starting this week, it's stolen from wendlers advanced lifting but basically fits the prepilin chart.

    All back work will be assistance and probably supersetted. Increases every 3 weeks are 5 pounds except 2.5 for presses.

    training.png

    Tuesday, 22.02.31
    Morning 4

    AM Lift
    WU Fsquats/Press
    Ab rollouts - 3x10
    GHD SU - 3x10
    Fsquats - 3@155, 175, Work Set 5x3@205
    Pull downs - 10@145, 160, 8@175
    Press - 5@95, Work Set 5x5@125
    Face pulls - 3x10@90

    I like this layout of having 5 work sets at a straight weight. I might have started a bit too high weight, but I think it should be ok. I think the overall lifting week will look like this

    Day 1
    Main
    Squat
    Bench​
    Assistance
    Low pulls
    Glute or Calf raises
    Cable rotations​

    Day 2
    Main
    Deadlift
    Power cleans (maybe?)​
    Assistance
    Farmers
    Sled push​

    Day 3
    Main
    Front Squats
    Press​
    Assistance
    Pull downs
    Face pulls
    Ab work​

    Wednesday, 22.02.01

    Thursday, 22.02.02

    Friday, 22.02.03

    Saturday, 22.02.04


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

    Sunday, 22.02.05

    Monday, 22.02.06

    Tuesday, 22.02.07

    Wednesday, 22.02.08

    Thursday, 22.02.09

    Friday, 22.02.10

    Saturday, 22.02.11


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

    Sunday, 22.02.12

    Monday, 22.02.13

    Tuesday, 22.02.14

    Wednesday, 22.02.15

    Thursday, 22.02.16

    Friday, 22.02.17

    Saturday, 22.02.18


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

    Sunday, 22.02.19

    Monday, 22.02.20

    Tuesday, 22.02.21

    Wednesday, 22.02.22

    Thursday, 22.02.23

    Friday, 22.02.24

    Saturday, 22.02.25
     
    #2 Abide, Jan 3, 2023
    Last edited: Jan 31, 2023 at 12:29 PM
  3. Abide

    Abide Barefooters
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    Looks like you are building up well, how are you feeling?

    Your comment about snow is funny, I was thinking the same thing. We had a 14" snow overnight a couple weeks again and it took a good hour to shovel. I was really sore the other day especially my shoulders. I can't imagine 3-6 feet of heavy snow...

    I am reading over Wendler's book again for a plan. It's funny how much I have forgotten about lifting plans and how much I have been riding the recent plan. I have been thinking about dropping weight some and trying to get more reps in and doing more of a wendler lift plus assistance work 3 days a week.
     
  4. Bare Lee

    Bare Lee Chapter Presidents
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    Yah, New Year's was a useful now-or-never mark. I didn't get much lifting in the first week, what with the snow storm and having my son home two days and my daughter four, plus taking her to her orthodontic appointment, then my brother to two orthopedic appointments, one during the white-out phase of the storm. He hurt his wrist while playing hockey with my son. Fractured in four spots. Ouch!

    But last week went well. The late morning-to-noon time slot works well most days. And I'm enjoying just doing two lifts, 5-10 minutes of conditioning, and then 30-40 minutes for the walk. That's just about an hour total per day. My only goal remains consistency, although of course it would be nice to eventually get my lifts back up there a bit, with a minimal goal of 3 reps @ 115 for the OP, 195 for the BP/ RW/PD, 275 for the SQ, and 315 for the Deadlift. Then bonus points for 3 reps @ 135/225/315/365, respectively. I’m pretty sure the former are doable, not sure I can still get to the latter at my age, we’ll see. Definitely feels great to be able to push things a bit again, in any case. And it's amazing how that extra effort contributes to sounder sleep.

    Still, once I get more in the swing of things, I may go back to an alternating Upper/Lower split, or even my Push/Pull split. Just depends on whether I can progress the Overhead Press only hitting it three times over two weeks. But two lifts per day is very easy mentally, and I like doing the exact same routine each day, making everything mindless. Perhaps I could hit the OP and PD twice a week, and the BP and RW just once. The latter two have usually been my best/easiest lifts.

    Yah, it’s kind of hard to follow your log as a “program.” But it’s obviously working, you have good loads. I guess for me the tendency over time has been to simplify things as much as possible. I just look at my chart and progress the ramps, everything at three-rep sets. It’s also feels better to have gotten rid of the HIIT and just do moderate to high (for me) intensity steadily on the rower for 5-10 minutes. The sled still lends itself to HIIT though.

    I’m starting to get better about stretching in between sets, but still not near where I’d like to be. I can’t believe I used to be able to do the splits.
     
    #4 Bare Lee, Jan 17, 2023
    Last edited: Jan 18, 2023
  5. Abide

    Abide Barefooters
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    I like your idea of the 3 x 315, 275, 225, 135. I think at this point I could probably do them all except for the squat. However I am wondering if this level is good enough from a strength standpoint? I was listening to this podcast about testing various aspects of fitness. I'll write the tests up in a bit to give a better idea. And yeah need to get on a better plan that allows flexibility but has some direction. I have the base down and I might add some tweaks from some various tweaks Wendler wrote about in later books more to follow.

    I was thinking with the sled work to do walking with exaggerated strides rather than running, and then doing some rows like 2 min hard, 1 min rest for the VO2 max conditioning.

    That's unfortunate for your brother, 4 fractures, ouch.
     
  6. Bare Lee

    Bare Lee Chapter Presidents
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    No upper body pulls for assistance? It will be interesting to see how you progress. That's very minimalist. But your upper body presses are already pretty strong.
     
    #6 Bare Lee, Jan 25, 2023
    Last edited: Jan 25, 2023
  7. Abide

    Abide Barefooters
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    I am thinking to do them as assistance work only, after pulling that muscle the other day doing heavy rows I am going to keep the rows to reasonable loads for now and keep them at higher reps. I have also been doing a quick morning warmup thing with 3x10 squats, push ups, ab rollouts and pull ups so I am getting some decent volume of back work.

    I think I may scratch the initial Wendler plan and do something similar but not pushing reps and slowing loads down. There was a reason I initially stopped chasing higher rep sets before, my form breaks down too much after the 4th rep. I will put together a plan in a bit, I also might add some deadlifts to it.

    I like your tracking list, makes it very easy to see consistency.
     
  8. Bare Lee

    Bare Lee Chapter Presidents
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    Yah, I always fried my lower back doing rows until I discovered the Pendlay Row. It really helps to release tension after each rep. Rows are the only one of the six main ones that has a long moment arm throughout the lift.

    But I also suspect the upper body pulls might be better candidates for higher reps. Not sure why. Maybe because the form is easier?

    Yah, it's hard to maintain form with higher reps. I think I've transferred whatever benefit I might've achieved with higher reps to more conditioning work. Not exact equivalences, but close enough for my purposes.

    Anyway, this week I think I'm going to try a strict Iron Ratio of 2-3-4-5, except the Deadlift which may be a little less than 5 units:

    Screenshot (45).png

    This will make the Overhead Press harder and the SQ, BP, and ROW easier. I read an article yesterday advocating for the importance of the Overhead Press:
    https://generationiron.com/overhead-press-important-bench/

    So perhaps the best weekly routine would be:

    M SQ & DL
    Tu OP & PD
    W SQ & RDL @ same loads as SQ
    Th BP & RW
    F SQ & DL
    Sa OP & PD
     
    #8 Bare Lee, Jan 31, 2023 at 2:58 PM
    Last edited: Jan 31, 2023 at 3:10 PM

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