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.
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.
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
LATE AFTERNOON
Anaerobic: Upper Body, Horizontal
BP: 3 @ 45/95/115//125/135/145/155/160
Opps I forgot to bring it down ten pounds.
Knees have been a little sore since yesterday, so I didn't walk either day.
Thursday, 22.02.02
LATE AFTERNOON
Aerobic
0.65 mi One Hill walk with dog. 65ft.
Once again, I skipped the late morning/noon time slot due to work obsession, then something came up later in the day.
Friday, 22.02.03
NOON
Anaerobic: Lower Body
SQ: 3 @ 95/135/155/175/185/195/185/175
Right knee was a little sore to begin with, almost bailed, but then it went away, only to come back on the last set, so I didn't do my Deadlifts.
Glycolytic: Pull
Concept II Rower: 5 mins, 1071 total meters, 2:23 per 500 meters.
Saturday, 22.02.04
LATE AFTERNOON
Anaerobic: Upper Body, Vertical
OP: 5 @ 45/65/75/85/90/92.5/85
Decided to see what five reps felt like for the Overhead Press. Felt good. I may go with that, but I think I will stick with three reps for everything else, although I may try just two reps for the Deads. All this talk about Prepilin and Wendler with Abide has got me tweaking once again.
So if I set the Squat Target load to what I was able to do yesterday, and do five reps (85%) for the OP, three reps (90%) for the BP, PD, RW, and SQ, but only two reps (95%) for the DL, using a strict 2-3-4-5 Iron Ratio, then I have the following First training block, along with the four next ones:
I can already do all these loads, so, once again with reference to discussions with Abide, I will work on bar speed a bit, and getting strict about time in between sets. Once I feel solid about that, I will finally progress to Training Block 2.
---------------Week 6: Cycle I---------------
Sunday, 22.02.05
MID AFTERNOON
Anaerobic: Lower Body
SQ: 3 @ 85/135/155/175/185/190/195
DL: 2 @ 225/235/245/255
Yah, two reps for the Deadlifts feels pretty good.
Aerobic
1.65 mi Four Hills walk with dog. 165ft.
Monday, 22.02.06
LATE MORNING
Anaerobic: Upper Body, Horizontal
RW: 3 @ 135/140/145
BP: 3 @ 45/95 | 105/125/135/140/145/140/135
Used the timer for the Bench Press. Hadn't used if for a while. Really helps keep things humming along.
Interesting, if I add up the total poundage for each of the three days in this split, using the new rep scheme (5-3-2) and counting all seven ramps (four up, Target, two down), I get:
OP/PD = 5687.5 lbs
BP/RW = 5550 lbs
SQ/DL = 7035 lbs
The OP/PD day's total is actually greater than the BP/RW day, while the latter is almost 80% of the SQ/DL day, and the former is a little more than 80%. So the days aren't as imbalanced as I thought they might be.
Aerobic
1.65 mi Four Hills walk with dog. 165ft.
Tuesday, 22.02.07
Seems like once a week I fool myself into thinking I'll be able to work out at the end of the day.
Wednesday, 22.02.08
NOON
Anaerobic: Lower Body
SQ: 3 @ 85/135/155/175/185/190/195/185/175
DL: 2 @ 195/215/235/245/250/255
I kind of like going back to the 3rd and 2nd Ramp after hitting the Target load, skipping the 4th.
I've been putting on my Squat belt when I hit 175-185. Can't remember at what load I used to put the Deadlift belt on.
Glycolytic: Pull
Concept II Rower: 5 mins, 1056 total meters, 2:24.6 per 500 meters.
LATE AFTERNOON
Aerobic
1.65 mi Four Hills walk with dog. 165ft.
Thursday, 22.02.09
NOON
Anaerobic: Upper Body, Vertical
PD: 3 @ 105/125/135/140/145/140/135
OP: 3 @ 45/65/75/85/90/92.5/90/85
Opps, I forgot to do the Overhead Press for five reps.
Aerobic
1.65 mi Four Hills walk with dog. 165ft. Lots of ice, my stabilizers got an extra workout.
Friday, 22.02.10
NOON
Aerobic
1.85 mi Four Hills walk with dog. 180ft. Helped a friend/neighbor move two dryers over icy snow mid-walk. Nice to apply the ST once in a while.
Saturday, 22.02.11
LATE MORNING
Anaerobic: Lower Body
SQ: 3 @ 85/135/155/175/185/190/195/185/175
LATE AFTERNOON
Aerobic
1.65 mi Four Hills walk with dog. 165ft.
---------------Week 7: Cycle I---------------
Sunday, 22.02.12
NOON
Anaerobic: Upper Body, Vertical
PD: 3 @ 105/125/135/140/145/140/135
OP: 5 @ 45/65/75/85/90/92.5/90/85
LATE AFTERNOON
Aerobic
1.65 mi Four Hills walk with dog. 165ft.
Monday, 22.02.13
LATE AFTERNOON
Anaerobic: Lower Body
SQ: 3 @ 85/135/155
DL: 2 @ 225/235
Feeling a little sluggish, just primed a bit.
Aerobic
1.65 mi Four Hills walk with dog. 165ft. The snow and ice have almost melted enough for barefooting again.
Tuesday, 22.02.14
NOON
Anaerobic: Upper Body, Horizontal
RW: 3 @ 135/145/145/145
BP: 3 @ 45/95 | 115/125/135/145/140/135
LATE AFTERNOON
Aerobic
1.65 mi Four Hills walk with dog. 165ft. Rain, slush, and ice!
Wednesday, 22.02.15
NOON
Anaerobic: Lower Body
DL: 2 @ 135/185; 225/235/245/255/245/230
SQ: 3 @ 95/135/155/175/185/195/185/175
Used my Deadlift belt for the first time in a long time.
Glycolytic: Pull
Concept II Rower: 5 mins, 1028 total meters, 2:28 per 500 meters.
Aerobic
Taking a day off from ice.
Thursday, 22.02.16
LATE AFTERNOON
Anaerobic: Upper Body, Vertical
OP: 5 @ 45/65/75/85/90/92.5/85/75
PD: 3 @ 105/125/135/145/145
Aerobic
1.65 mi Four Hills walk with dog. 165ft.
Friday, 22.02.17
Saturday, 22.02.18
NOON
Anaerobic: Lower Body
SQ: 3 @ 45/95/135/155/175/185/195
RDL: 3 @ 95/135; DL: 2 @ 225/235/245/255
I don't know, sometimes I think I should simplified the ramping a bit.
Glycolytic: Pull
Concept II Rower: 5 mins, 1008 total meters, 2:30 per 500 meters.
AFTERNOON
Aerobic
1.65 mi Four Hills walk with dog. 165ft
---------------Week 8: Cycle I---------------
Sunday, 22.02.19
NOON
Anaerobic: Upper Body, Horizontal
RW: 3 @ 135/145/145
BP: 3 @ 45/95 | 115/125/135/145
AFTERNOON
Aerobic
1.65 mi Four Hills walk with dog. 165ft.
Monday, 22.02.20
LATE AFTERNOON
Anaerobic: Upper Body, Vertical
OP: 3 @ 45/65/75/85/95
Got in the Overhead Press after getting dinner in the oven. Not enough time for Squats, but this way, I'm prepped for doing the lower body lifts tomorrow and all the upper body lifts together on Wednesday. In a hurry, I just did three reps per set. Hmmn, I do like the simplicity of doing everything at 90%.
Tuesday, 22.02.21
LATE AFTERNOON
Anaerobic: Lower Body
SQ: 3 @ 85/135/165/175/185/195/185/175
Yah, this slightly different ramping approach seems pretty Goldilockian. I put the belt on as soon as I got to the first ramp of 165.
Aerobic
1.65 mi Four Hills walk with dog. 165ft. Just when a lot of the ice has melted, it starts snowing again.
I was going to do some sled work before the snow really hit, but I let the measly 1-2 inches that had already fallen deter me.
Wednesday, 22.02.22
NOON
Aerobic
1.65 mi Four Hills walk with dog. 165ft. Just 1-2 more inches of snow overnight.
LATE AFTERNOON
Anaerobic: Upper Body
OP: 5 @ 45/75/85/95/85/75
PD: 3 @ 115/125/135/145
BP: 3 @ 115/125/135/145
Thursday, 22.02.23
LATE AFTERNOON
Aerobic
We got 13-16 inches from Tuesday to Thursday afternoon. I started out shoveling, then pied out as my lower back started to get sore because of the high banks, and got out the snowblower.
Friday, 22.02.24
LATE AFTERNOON
Anaerobic: Lower Body
SQ: 3 @ 45, 95/135
The late afternoon time slot had been working this cycle sometimes, but not today.
Glycolytic: Pull
Concept II Rower: 10 mins, fairly leisurely, about three minutes per 500 meters.
Saturday, 22.02.25
MID-AFTERNOON
Anaerobic: Upper Body
OP: 5 @ 45/55/65/75/85/95/85/75
Aerobic
1.65 mi Four Hills walk with dog. 165ft.
And that's a wrap!
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.
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.
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
LATE AFTERNOON
Anaerobic: Upper Body, Horizontal
BP: 3 @ 45/95/115//125/135/145/155/160
Opps I forgot to bring it down ten pounds.
Knees have been a little sore since yesterday, so I didn't walk either day.
Thursday, 22.02.02
LATE AFTERNOON
Aerobic
0.65 mi One Hill walk with dog. 65ft.
Once again, I skipped the late morning/noon time slot due to work obsession, then something came up later in the day.
Friday, 22.02.03
NOON
Anaerobic: Lower Body
SQ: 3 @ 95/135/155/175/185/195/185/175
Right knee was a little sore to begin with, almost bailed, but then it went away, only to come back on the last set, so I didn't do my Deadlifts.
Glycolytic: Pull
Concept II Rower: 5 mins, 1071 total meters, 2:23 per 500 meters.
Saturday, 22.02.04
LATE AFTERNOON
Anaerobic: Upper Body, Vertical
OP: 5 @ 45/65/75/85/90/92.5/85
Decided to see what five reps felt like for the Overhead Press. Felt good. I may go with that, but I think I will stick with three reps for everything else, although I may try just two reps for the Deads. All this talk about Prepilin and Wendler with Abide has got me tweaking once again.
So if I set the Squat Target load to what I was able to do yesterday, and do five reps (85%) for the OP, three reps (90%) for the BP, PD, RW, and SQ, but only two reps (95%) for the DL, using a strict 2-3-4-5 Iron Ratio, then I have the following First training block, along with the four next ones:
I can already do all these loads, so, once again with reference to discussions with Abide, I will work on bar speed a bit, and getting strict about time in between sets. Once I feel solid about that, I will finally progress to Training Block 2.
---------------Week 6: Cycle I---------------
Sunday, 22.02.05
MID AFTERNOON
Anaerobic: Lower Body
SQ: 3 @ 85/135/155/175/185/190/195
DL: 2 @ 225/235/245/255
Yah, two reps for the Deadlifts feels pretty good.
Aerobic
1.65 mi Four Hills walk with dog. 165ft.
Monday, 22.02.06
LATE MORNING
Anaerobic: Upper Body, Horizontal
RW: 3 @ 135/140/145
BP: 3 @ 45/95 | 105/125/135/140/145/140/135
Used the timer for the Bench Press. Hadn't used if for a while. Really helps keep things humming along.
Interesting, if I add up the total poundage for each of the three days in this split, using the new rep scheme (5-3-2) and counting all seven ramps (four up, Target, two down), I get:
OP/PD = 5687.5 lbs
BP/RW = 5550 lbs
SQ/DL = 7035 lbs
The OP/PD day's total is actually greater than the BP/RW day, while the latter is almost 80% of the SQ/DL day, and the former is a little more than 80%. So the days aren't as imbalanced as I thought they might be.
Aerobic
1.65 mi Four Hills walk with dog. 165ft.
Tuesday, 22.02.07
Seems like once a week I fool myself into thinking I'll be able to work out at the end of the day.
Wednesday, 22.02.08
NOON
Anaerobic: Lower Body
SQ: 3 @ 85/135/155/175/185/190/195/185/175
DL: 2 @ 195/215/235/245/250/255
I kind of like going back to the 3rd and 2nd Ramp after hitting the Target load, skipping the 4th.
I've been putting on my Squat belt when I hit 175-185. Can't remember at what load I used to put the Deadlift belt on.
Glycolytic: Pull
Concept II Rower: 5 mins, 1056 total meters, 2:24.6 per 500 meters.
LATE AFTERNOON
Aerobic
1.65 mi Four Hills walk with dog. 165ft.
Thursday, 22.02.09
NOON
Anaerobic: Upper Body, Vertical
PD: 3 @ 105/125/135/140/145/140/135
OP: 3 @ 45/65/75/85/90/92.5/90/85
Opps, I forgot to do the Overhead Press for five reps.
Aerobic
1.65 mi Four Hills walk with dog. 165ft. Lots of ice, my stabilizers got an extra workout.
Friday, 22.02.10
NOON
Aerobic
1.85 mi Four Hills walk with dog. 180ft. Helped a friend/neighbor move two dryers over icy snow mid-walk. Nice to apply the ST once in a while.
Saturday, 22.02.11
LATE MORNING
Anaerobic: Lower Body
SQ: 3 @ 85/135/155/175/185/190/195/185/175
LATE AFTERNOON
Aerobic
1.65 mi Four Hills walk with dog. 165ft.
---------------Week 7: Cycle I---------------
Sunday, 22.02.12
NOON
Anaerobic: Upper Body, Vertical
PD: 3 @ 105/125/135/140/145/140/135
OP: 5 @ 45/65/75/85/90/92.5/90/85
LATE AFTERNOON
Aerobic
1.65 mi Four Hills walk with dog. 165ft.
Monday, 22.02.13
LATE AFTERNOON
Anaerobic: Lower Body
SQ: 3 @ 85/135/155
DL: 2 @ 225/235
Feeling a little sluggish, just primed a bit.
Aerobic
1.65 mi Four Hills walk with dog. 165ft. The snow and ice have almost melted enough for barefooting again.
Tuesday, 22.02.14
NOON
Anaerobic: Upper Body, Horizontal
RW: 3 @ 135/145/145/145
BP: 3 @ 45/95 | 115/125/135/145/140/135
LATE AFTERNOON
Aerobic
1.65 mi Four Hills walk with dog. 165ft. Rain, slush, and ice!
Wednesday, 22.02.15
NOON
Anaerobic: Lower Body
DL: 2 @ 135/185; 225/235/245/255/245/230
SQ: 3 @ 95/135/155/175/185/195/185/175
Used my Deadlift belt for the first time in a long time.
Glycolytic: Pull
Concept II Rower: 5 mins, 1028 total meters, 2:28 per 500 meters.
Aerobic
Taking a day off from ice.
Thursday, 22.02.16
LATE AFTERNOON
Anaerobic: Upper Body, Vertical
OP: 5 @ 45/65/75/85/90/92.5/85/75
PD: 3 @ 105/125/135/145/145
Aerobic
1.65 mi Four Hills walk with dog. 165ft.
Friday, 22.02.17
Saturday, 22.02.18
NOON
Anaerobic: Lower Body
SQ: 3 @ 45/95/135/155/175/185/195
RDL: 3 @ 95/135; DL: 2 @ 225/235/245/255
I don't know, sometimes I think I should simplified the ramping a bit.
Glycolytic: Pull
Concept II Rower: 5 mins, 1008 total meters, 2:30 per 500 meters.
AFTERNOON
Aerobic
1.65 mi Four Hills walk with dog. 165ft
---------------Week 8: Cycle I---------------
Sunday, 22.02.19
NOON
Anaerobic: Upper Body, Horizontal
RW: 3 @ 135/145/145
BP: 3 @ 45/95 | 115/125/135/145
AFTERNOON
Aerobic
1.65 mi Four Hills walk with dog. 165ft.
Monday, 22.02.20
LATE AFTERNOON
Anaerobic: Upper Body, Vertical
OP: 3 @ 45/65/75/85/95
Got in the Overhead Press after getting dinner in the oven. Not enough time for Squats, but this way, I'm prepped for doing the lower body lifts tomorrow and all the upper body lifts together on Wednesday. In a hurry, I just did three reps per set. Hmmn, I do like the simplicity of doing everything at 90%.
Tuesday, 22.02.21
LATE AFTERNOON
Anaerobic: Lower Body
SQ: 3 @ 85/135/165/175/185/195/185/175
Yah, this slightly different ramping approach seems pretty Goldilockian. I put the belt on as soon as I got to the first ramp of 165.
Aerobic
1.65 mi Four Hills walk with dog. 165ft. Just when a lot of the ice has melted, it starts snowing again.
I was going to do some sled work before the snow really hit, but I let the measly 1-2 inches that had already fallen deter me.
Wednesday, 22.02.22
NOON
Aerobic
1.65 mi Four Hills walk with dog. 165ft. Just 1-2 more inches of snow overnight.
LATE AFTERNOON
Anaerobic: Upper Body
OP: 5 @ 45/75/85/95/85/75
PD: 3 @ 115/125/135/145
BP: 3 @ 115/125/135/145
Thursday, 22.02.23
LATE AFTERNOON
Aerobic
We got 13-16 inches from Tuesday to Thursday afternoon. I started out shoveling, then pied out as my lower back started to get sore because of the high banks, and got out the snowblower.
Friday, 22.02.24
LATE AFTERNOON
Anaerobic: Lower Body
SQ: 3 @ 45, 95/135
The late afternoon time slot had been working this cycle sometimes, but not today.
Glycolytic: Pull
Concept II Rower: 10 mins, fairly leisurely, about three minutes per 500 meters.
Saturday, 22.02.25
MID-AFTERNOON
Anaerobic: Upper Body
OP: 5 @ 45/55/65/75/85/95/85/75
Aerobic
1.65 mi Four Hills walk with dog. 165ft.
And that's a wrap!
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