Metabolic Triad Training, 2023: Cycle II

Discussion in 'Training Information/Training Regimens' started by Bare Lee, Feb 26, 2023.

  1. Bare Lee

    Bare Lee Chapter Presidents
    1. Minnesota
    2. Presidents

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    Assessment of last cycle. The walking stayed pretty consistent, although I pied out on some of the coldest days. The lifting also became pretty consistent, but the conditioning was still pretty sporadic.

    Consistency chart.png

    I also started stretching more in between sets. I'll try to continue to do that. I've also found that the late afternoon time slot sometimes works just as well as the late morning time slot, although only the latter is really guaranteed.

    Goals for this cycle. Maintain the consistency of the walking and lifting, and try to improve that of the conditioning. For the lifting I will hopefully graduate to the second or third training block, but I will spend some more time on the first one until the Squat and Overhead Press feel a bit easier, and I can improve my bar speed a bit. I will continue with my simplified ramping system:

    Screenshot (60).png

    So I'll get in at least four worksets per lift, six if I ramp down two more sets. I may also do the Target set twice sometimes. It's a matter of finding the right balance between intensity and volume. The ramping gives me volume, but I wonder if I'm getting enough intensity with only one Target set?

    Towards the end of last cycle, I combined the upper body lifts into a single session. I think I will continue to do that for this cycle, for a standard Upper/Lower split. However, if time is tight on the upper body days, I will minimally try to get in the Overhead Press, my weakest lift. The prioritization is: OP > PD > BP > RW. For the lower body sessions, it's SQ > DL.

    ---------------Week 1: Cycle II---------------

    Sunday, 22.02.26
    LATE AFTERNOON
    Anaerobic: Lower Body
    SQ: 3 @ 75/135/165/175/185/195
    RDL: 2 @ 135/185; DL: 2 @ 225/235/245/255

    Glycolytic: Pull
    Concept II Rower: 3 mins, 690 total meters, 2:15 per 500 meters.

    Aerobic
    1.65 mi Four Hills walk with dog. 185ft.

    Monday, 22.02.27
    LATE AFTERNOON
    Anaerobic: Upper Body
    PD: 3 @ 115/125/135/145
    OP: 3 @ 45/65/75/85/95/85/75

    Tuesday, 22.02.28


    Wednesday, 22.03.01
    NOON
    Anaerobic: Lower Body
    SQ: 3 @ 75/135/165/175/185/195

    Thursday, 22.03.02
    LATE AFTERNOON
    Aerobic
    1.8 mi Four Hills walk with dog. 171ft.

    Friday, 22.03.03
    LATE MORNING
    Anaerobic: Upper Body
    PD: 3 @ 115/125/135/145/135/125
    OP: 3 @ 45/75/85/95/85/75
    BP: 3 @ 45/95/115/125/135/145/135/125
    RW: 3 @ 135/145/145

    Tried to push the bar speed a bit. Felt good.

    Saturday, 22.03.04

    LATE MORNING
    Anaerobic: Lower Body
    RDL: 3 @ 135/185; DL: 2 @ 225/235/245/255


    ---------------Week 2: Cycle II---------------

    Sunday, 22.03.05
    Knees have been feeling strangely cranky despite, or perhaps because of, not walking much this last week.

    Monday, 22.03.06
    LATE AFTERNOON
    Anaerobic: Upper Body
    PD: 3 @ 115/125/135/145/135/125
    OP: 3 @ 45/65/75/85/95/85/75
    BP: 3 @ 45/95/115/125/135/145
    RW: 3 @ 135/145

    Kept pretty strict time, and the bar speed is decent. Could be about time to increase, maybe next week.

    Aerobic

    1.65 mi Four Hills walk with dog. 185ft.

    Tuesday, 22.03.07

    LATE MORNING
    Aerobic
    1.6 mi Four Hills walk with dog. 150ft. The last, steepest and longest hill was closed for tree trimming, so I took a lesser hill to finish up.

    LATE AFTERNOON
    Anaerobic: Lower Body
    RDL: 2 @ 135/185; DL: 2 @ 225/235/245/255
    SQ: 3 @ 45/95/135/165/175/185/195

    Glycolytic: Pull

    Concept II Rower: 3 mins, 662 total meters, 2:20 per 500 meters.

    Everything felt pretty easy. It's starting to come.

    Wednesday, 22.03.08
    LATE AFTERNOON
    Anaerobic: Upper Body
    OP: 3 @ 45/65/75/85/95

    Got in a quick session while helping my daughter make dinner.

    Thursday, 22.03.09
    LATE AFTERNOON
    Aerobic
    1.65 mi Four Hills walk with dog. 185ft.

    I was going to do my squats and the rower afterwards, but the walk made my knees a little cranky. I've learned in the past that the squats have to come first, but then decided I'd rather walk first today. Oh well.

    Friday, 22.03.10

    Saturday, 22.03.11


    ---------------Week 3: Cycle II---------------

    Sunday, 22.03.12
    Knees have been a little cranky, so I'm giving them a break.

    Monday, 22.03.13
    MID-MORNING
    Persistence
    1.1 mi walk with dog through woods and mid-century neighborhood. 75ft.

    Tuesday, 22.03.14
    MID-MORNING
    Persistence
    0.9 mi "Two Hills" walk with dog. 80ft.

    I did the first two hills of my "Five Hills" walk. I'm thinking of doing this twice a day instead of a single four- or five-hills walk. My knees have been a little cranky lately, and I like the idea of a shorter walk. Maybe early in the morning and then again just before dinner, with the ST and conditioning done before lunch.

    Wednesday, 22.03.15
    LATE AFTERNOON
    Anaerobic: Upper Body
    OP: 3 @ 45/70/80/90/95/90/80

    Instead of subtracting by n pounds from the Target load, I subtracted by percentage--95%, 85%, 75% of the Target load--then rounded to the nearest five-pound increment. So the perceived ramping differentials or increases in intensity will remain constant among the different lifts and also within the lift as I begin to increase the loads.

    Screenshot (4).png

    Also, the Ramp load right before and after the Target load will now be closer to it, but the initial and middle ramps' loads will become progressively farther as the loads increase. So there will be somewhat more intensity around the Target load, but perhaps less fatigue overall. This will effectively give me three worksets, while the other ramps will become more like warmup sets. There is a chance I could do the last ramp set, the sixth set, which is 85% of the Target load, for reps from time to time, for any lift except the Deadlift.

    Thursday, 22.03.16
    MORNING
    Persistence
    1 mi walk with dog through woods and mid-century neighborhood. 75ft.

    The stairs leading down to the path in the woods, which follows an old trolley line, are full of snow, so I had to lower myself sliding down while holding onto the railing. My knees have still been a little cranky since last week, so at the end of the path, instead of coming up to street level, where there is no sidewalk next to the busy road I have to follow for some 300 feet before getting on the mid-century neighborhood's sidewalk, I simply doubled back, to stay on the softer snowy surface of the path. But I came out of the woods before I got to the section where I'd have to climb up the slippery steps. A road cuts through the the little strip of woods at about the midway mark of my walk.

    I think once the snow is gone I'll simply double back all the way to the stairs, staying in the woods for most of the walk, although I kind of have it ingrained that I should do a loop when walking/running. I think the dirt-packed path, when it reappears, will also be easier on my knees than the concrete sidewalk of the neighborhood. And there's less chance of running into other dogs, so I can keep ours unleashed. She loves romping around the wooded area.

    NOON
    Anaerobic: Lower Body
    SQ: 3 @ 45/95/145/165/185
    RDL: 2 @ 135/

    Felt a little instability in my back, shut it down, but probably would've been OK.

    Glycolytic: Pull

    Concept II Rower: 10 mins, 1770 total meters, 2:52 per 500 meters.

    Friday, 22.03.17
    NOON
    Anaerobic: Upper Body
    PD: 3 @ 110/125/140/145/140/125
    RW: 3 @ 135/140/145
    OP: 3 @ 45/70/80/90/95/90/85

    Yah, felt good to have the ramps closer to the Target weight. I think it counts as three worksets.

    LATE AFTERNOON
    Persistence
    0.9 mi "Two Hills" walk with dog. 80ft.

    Saturday, 22.03.18


    ---------------Week 4: Cycle II---------------

    Sunday, 22.03.19

    Monday, 22.03.20
    NOON
    Anaerobic: Lower Body
    SQ: 3 @ 45/95/135/145/165/185

    Got interrupted.

    LATE AFTERNOON
    Anaerobic: Lower Body
    RDL: 2 @ 135/185; DL: 2 @ 225/245/255

    Persistence
    0.9 mi "Two Hills" walk with dog. 80ft. 36F 29WC.

    First day barefoot since last fall. Still lots of snow, ice, and moisture but enough dry spots to get through it. All the small sidewalk pebbles for melting snow were at least as annoying.

    Tuesday, 22.03.21
    LATE MORNING
    Anaerobic: Upper Body
    RW: 3 @ 135/145/145
    PD: 3 @ 115/125/140/145/140/130
    OP: 3 @ 45/75/90/95/90/85

    Experimenting with a tweak in which the first ramp is one of the 25- or 45-pound plate increments, but the Ramps before and after the Target set remain close to its load. This will effectively eliminate one ramp in many cases, making the first ramp the last warmup set. But it places the second ramp a little less than halfway between last warmup set and the first ramp set close to the Target, the third ramp.

    When the loads increase, it'll become more logical I think, but it should make getting through the sets a little faster, still with decent volume at or close to workset loads. With fewer sets overall, I may have more motivation to ramp down more often after doing the Target set. So I'm shifting a little of the fatigue from before the Target set to afterwards.

    EARLY AFTERNOON
    Persistence
    0.9 mi "Two Hills" walk with dog. 80ft. 37F 31WC.

    Wednesday, 22.03.22
    MORNING
    Persistence
    1 mi walk with dog through woods. 75ft.

    Thursday, 22.03.23
    LATE MORNING
    Aerobic
    1.65 mi Four Hills walk with dog. 185ft.

    Friday, 22.03.24
    LATE MORNING
    Anaerobic: Lower Body
    SQ: 3 @ 45/95/135/145/165/185/195
    RDL: 2 @ 135/185

    Felt some instability in the back on the last RDL warmup set, so I shut it down. I've been getting full depth on the squats for the last few weeks, feels good.

    Saturday, 22.03.25

    NOON
    Aerobic
    2 mi Five Hills walk with dog. 200ft. 40F.

    My knees are feeling better so I decided to try the the two-mile route. Nice day for barefooting, just a few remaining patches of ice/snow on the walks.

    ---------------Week 5: Cycle II---------------

    Sunday, 22.03.26
    MORNING
    Persistence
    0.9 mi "Two Hills" walk with dog. 80ft. 31F.

    LATE AFTERNOON
    Anaerobic: Upper Body
    PD: 3 @ 100/130/145/145/145
    OP: 3 @ 45/65/85/95/95/85

    Seems like some of my former energy has returned, so I thought I'd try Straight Sets Across. Now that the lethargy has pretty much dissipated, I don't know if I need so many Ramp sets after the final warmup set. So actually, I'll just consider them all warmup sets until I get to the Target weight and get reacquainted with developing a feel for how many and at what weight to do them. Pretty standard approach.

    I reduced weight on the last Overhead Press set because I felt some upper back stress on the second set. But I think I'll do the second half of this cycle with straight sets, and forgo the ramping.

    Monday, 22.03.27
    NOON
    Aerobic
    1.65 mi Four Hills walk with dog. 185ft. 36F

    Tuesday, 22.03.28
    LATE AFTERNOON
    Glycolytic: Pull
    Concept II Rower: 10 mins, 1700 total meters, 2:58 per 500 meters.

    Anaerobic: Lower Body
    SQ: 3 @ 45/95/135/155/175/185

    While stretching my hammies this morning with each leg raised about waist high, my right quads kind of seized on me when that leg was raised. So I put off the workout till later, and warmed up with the rower before lifting. Squats felt fine, but I took it easy because of the earlier quad thing.

    Aerobic
    1 mi Two Hills walk with dog to store. 85ft. 34F, 26WC.

    Wednesday, 22.03.29
    LATE AFTERNOON
    Anaerobic: Upper Body
    PD: 3 @ 100/145/145/145
    OP: 3 @ 45/65/85/95/95/95
    BP: 3 @ 45/95/115/135/145/145/145

    Hmmn, just two ramps (underlined) and then three sets across feels more productive. Something like this, with the option of doing down-ramps:

    Screenshot (2).png

    Where it makes sense, the first ramp will be one of the 25- or 45-plate increments--45/95/135/185/225/275/315--to keep things simple.

    Thursday, 22.03.30
    NOON
    Aerobic
    1.8 mi Five Hills walk with dog. 175ft. 32F, 28WC

    Friday, 22.03.31
    LATE AFTERNOON
    Anaerobic: Full Body
    PD: 3 @ 105/125
    OP: 3 @ 45/65
    SQ: 3 @ 95
    BP: 3 @ 45/95
    RDL: 3 @ 135
    RW: 3 @ 135

    I feel pretty tired today, not really up for even moderate intensity. So I decided to do all six lifts at light weight. Now I'm considering going back to a simpler Aerobic/Anaerobic split, with the conditioning done on the Aerobic Day. I think I might be more consistent this way, as skipping a day of lifting won't screw up the weekly schedule as much, and I'm almost always up for at least a walk on any day, at any time of the day.

    This might also help keep my knees from getting cranky again. On the lifting days, I'll just walk around the block or up and down our street's hill a half block from our house, for the dog's sake. On the walking days, I'll try to get in the full 2-mile version of the Hills walk. Then I'll do the rowing or sledding or both afterwards. That should take about an hour, about as much time as the six lifts will take once I get to decent resistances.

    It's just hard to motivate for lifting every day. So, I've kind of come full circle, similar to the Running/Lifting split that used to work so well for me, and with the lifting done as straight sets across. I should look back on old threads and see how many warmup sets I was doing, but I've liked the simplified ramping of this week, so I might keep that.

    Saturday, 22.04.01
    LATE AFTERNOON
    Aerobic
    2 mi Five Hills walk with dog. 200ft.

    We got 8.5 inches of snow overnight, but there were only three unshoveled sidewalks on my walk.

    ---------------Week 6: Cycle II---------------

    Sunday, 22.04.02

    Monday, 22.04.03
    Trip with the kids to Duluth to stay with a friend.

    Tuesday, 22.04.04

    Wednesday, 22.04.05
    A short hike to frozen falls.

    Thursday, 22.04.06
    A hike out to Wisconsin Point

    Friday, 22.04.07
    Back home.

    LATE AFTERNOON
    Aerobic
    1.65 mi Four Hills walk with dog. 185ft.

    Saturday, 22.04.08
    MID-AFTERNOON
    Anaerobic: Upper Body
    PD: 3 @ 105/125/145/145/145
    RW: 3 @ 135
    OP: 3 @ 45/65/85/95/95/95

    LATE AFTERNOON
    Aerobic
    1.65 mi Four Hills walk with dog. 185ft.

    ---------------Week 7: Cycle II---------------

    Sunday, 22.04.09
    EARLY AFTERNOON
    Anaerobic: Lower Body
    SQ: 3 @ 45/95/135/135/135

    Glycolytic: Pull
    Concept II Rower: 5 mins, 1008 total meters, 2:30 per 500 meters.

    Monday, 22.04.10
    NOON
    Anaerobic: Upper Body
    PD: 3 @ 105/125/145/150/150/150
    OP: 3 @ 45/65/85/95/100/100/100
    BP: 3 @ 45/95/135/150/150/150

    Finally got to the next training block.Three sets straight across is feeling good. I guess I don't need to ramp as much now that my shoulders are feeling good and I have better energy levels.

    EARLY EVENING
    Aerobic
    1.65 mi Four Hills walk with dog. 185ft.

    Nice weather, so I tried an after-dinner time-slot. Feels good. Lots of dog-walkers at that hour.

    Tuesday, 22.04.11
    AFTERNOON
    Anaerobic: Lower Body
    DL: 3 @ 185/225/245
    SQ: 3 @ 45/95/135/185/200/200

    Everything felt pretty solid, but held off a bit since it's been a while.

    Glycolytic: Pull
    Concept II Rower: 5 mins, 1038 total meters, 2:27 per 500 meters.

    Wednesday, 22.04.12
    NOON
    Anaerobic: Upper Body
    PD: 3 @ 115/135/145/155/155/155
    OP: 3 @ 45/65/85/95/100/100

    LATE AFTERNOON
    Aerobic
    1.8 mi Five Hills walk with dog. 170ft. 86F!

    Thursday, 22.04.13

    Friday, 22.04.14

    Saturday, 22.04.15


    ---------------Week 8: Cycle II---------------

    Sunday, 22.04.16
    LATE AFTERNOON
    Anaerobic: Lower Body
    SQ: 3 @ 95/135/155/175/175

    Glycolytic: Pull
    Concept II Rower: 10 mins, 1830 total meters, 2:45 per 500 meters.

    Monday, 22.04.17
    MORNING
    Anaerobic: Upper Body
    PD: 3 @ 115/135/155/155/155
    OP: 3 @ 45/65/85/95/100/100/95

    EARLY EVENING
    Aerobic
    1 mi walk with dog & daughter to park and back. 43ft.

    Tuesday, 22.04.18
    NOON
    Anaerobic: Lower Body
    SQ: 3 @ 95/135/155/175/185
    RDL: 3 @ 135/185; DL: 2 @ 225/245, 1 @ 265

    Glycolytic: Pull
    Concept II Rower: 5 mins, 1053 total meters, 2:25 per 500 meters.

    Wednesday, 22.04.19
    LATE AFTERNOON
    Anaerobic: Upper Body
    RW: 3 @ 135/145/155/155/
    PD: 3 @ 115/135/145/155/155
    OP: 3 @ 45/65/85/95/100/100/100
    BP: 3 @ 45/95/115/135/145/155/155

    Thursday, 22.04.20

    LATE AFTERNOON
    Aerobic
    1.8 mi Five Hills walk with dog. 160ft

    Friday, 22.04.21

    Saturday, 22.04.22
    AFTERNOON
    Aerobic
    1.65 mi Four Hills walk with dog. 185ft. 36F, 26WC!
     
    #1 Bare Lee, Feb 26, 2023
    Last edited: Apr 22, 2023
  2. Abide

    Abide Barefooters
    1. Colorado

    Joined:
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    Goals for the Cycle: Get stronger and lose weight of course. I went for a short run and the next day there was again pretty acute soreness in both ankles again. It's time with summer coming to really get the weight down. So that will be my focus. I think I will force myself to start counting calories and weigh everyday, also no eating past 6pm. Let's see if I can drop 5 pounds by the end of the cycle. I might also up my protein again, it seems to keep me full.

    ---------------Week 1: Cycle II---------------


    Sunday, 22.02.26

    Monday, 22.02.27

    Tuesday, 22.02.28

    WU Squats/PU
    Rolluts - 3x10
    DL - 4@135, 225, 245, Work Sets - 5x4@265
    PC - 3@135, Work Sets - 5x3@145
    PP - Work Sets - 5x3@145

    Wednesday, 22.03.01
    WU Fsquats/PU
    Rollouts - 3x10
    Fsquats - 2@175, 195, 215, Work Sets - 5x2@230
    Press - 10@45, 3@135, Work Sets - 5x3@145

    Thursday, 22.03.02

    Friday, 22.03.03

    Saturday, 22.03.04
    WU Squats/PU
    Rollouts - 3x10
    Squats - 2@185, 205, 225, 245 Work sets - 5x1@270
    PRows - 4@135, 155, 175, Work Sets - 5x4@180
    Bench - 10@135, 3@185, Work Sets - 5x3@230
    Calf Raises - 3x5@450

    ---------------Week 2: Cycle II---------------

    Sunday, 22.03.05

    Monday, 22.03.06

    Tuesday, 22.03.07
    WU Squats/PU
    Planks - 3@40sec
    DL - 5@135, 3@225, 245, 265, 285, Work sets - 5x3@300
    PC - 3@95, 2@115, 135, 155, Work sets - 5x2@175
    PP - 5@95, 95, Work sets - 5x2@175

    Wednesday, 22.03.08
    WU Fsquats/PU
    Roll outs - 3x10
    Fsquats - 5@135, 155, 175, Work sets - 5x4@185
    Pull ups - 6, 7
    Press - 5@135, 2@145, 155, Work sets - 5x2@160

    Thursday, 22.03.09

    Friday, 22.03.10

    Saturday, 22.03.11


    ---------------Week 3: Cycle II---------------

    Sunday, 22.03.12
    WU Bench
    Bench - 2x10@135, 5@185, 2@205, Work sets - 5x2@250
    Squats - 5@135, 4@155, 175, 195, Work sets - 5x4@205
    Roll outs - 3x10
    Pull downs - 10@145, 8@160, 4@190, 3x4@205

    Monday, 22.03.13

    Tuesday, 22.03.14
    WU - Squats/PU
    Rollouts - 3x10
    DL - 8@135, 5@225, 2@275, 295, 315, Work sets - 5x2@335
    P Rows - 5@135, 185, Work sets - 5x3@205
    GHD SU - 3x10

    Wednesday, 22.03.15

    Thursday, 22.03.16
    WU - Fsquats/PU
    Roll outs - 3x10
    Fsquats - 5@135, 155, 3@175, Work Sets - 5x3@205
    Press - 8@95, 4@115, Work Sets - 5x4@135

    Friday, 22.03.17

    Saturday, 22.03.18


    ---------------Week 4: Cycle II---------------

    Sunday, 22.03.19

    Monday, 22.03.20

    Tuesday, 22.03.21
    WU - Squats/PU
    Rollouts - 3x10
    PC - 1@135, Worksets - 5x4@145
    PP - Worksets - 5x4@145

    Just an easy workout for the week.

    Wednesday, 22.03.22

    Thursday, 22.03.23

    Friday, 22.03.24

    Saturday, 22.03.25


    ---------------Week 5: Cycle II---------------

    Sunday, 22.03.26
    WU Squats/PU
    Rollouts - 3x10
    Squats - 3@185, 205, 225, Work Sets - 5x3@240
    Pull downs - 10@145, 5x5@190
    Bench - 10@135, Work Sets - 4x4@205, 10@205 finisher
    Calf Raises - 5@315, 5x5@450

    Well took the down week last week, it coincided with spring break. Was nice to get the new week off to a good start and the 1st week of the new cycle going. I have made another change to the week, it's now 4 days a week. I also sense a possible fail on the presses. I may drop the 5x2 day to 5x1 for that 170 set.

    t1.png

    Monday, 22.03.27

    Tuesday, 22.03.28
    WU SLDL/PU
    Planks - 3W40sec
    DL - 4@225, 245, Worksets - 5x4@265
    Prows - 5@135, 2@225, Worksets - 5x2@235
    Rotationals - 2x10@80

    Wednesday, 22.03.29

    Thursday, 22.03.30
    WU Fsquats/PU
    Rollouts - 3x10
    Fsquats - 2@175, 195, 225, Worksets - 5x1@235
    Press - 8@95, 5@115, 3@135 Worksets - 5x3@150

    Friday, 22.03.31

    Saturday, 22.04.01
    WU Fsquats/PU
    Rollouts - 3x10
    PC - 3@135, 155, Worksets - 5x3@165
    PP - 3@135, 155, Worksets - 5x3@165

    ---------------Week 6: Cycle II---------------

    Sunday, 22.04.02
    WU Bench
    Bench - 10@135, 135, 3@185, 205, 225, Worksets - 5x3@235
    PRows - 10@135, Worksets - 5x4@185

    Monday, 22.04.03

    Tuesday, 22.04.04

    Wednesday, 22.04.05
    WU Squats/PU
    Rollouts - 3x10
    Squats - 3@185, 2@225, 245, 265, Worksets - 5x1@270
    DL - 5@135, 3@225, 245, 265, 285 Worksets - 5x3@300

    Thursday, 22.04.06

    Friday, 22.04.07
    WU Fsquats/PU
    Roll outs - 3x10
    PC - 5x2@185
    PP - 5x2@185
    Pull downs - 10@145, 5@160, 3x5@190
    Inc Bench - 5@135, 3x3@185

    Saturday, 22.04.08


    ---------------Week 7: Cycle II---------------
    Sunday, 22.04.09

    WU Fsquats/PU
    Roll outs - 3x10
    Fsquats - 5@135, 4@155, Worksets - 5x4@185
    Press - 10@45, 8@95, 5@135, Worksets - 5x1@165

    Monday, 22.04.10
    WU Squats/PU
    Rollouts - 3x10
    Squats - Worksets 5x4@225
    Bench - 10@135, 2@225, 2@245, Worksets - 5x2@260
    Calf raises - 5@350, 450, 450, 450
    Rotationals - 10@ 90, 70, 70, 70, 70

    Tuesday, 22.04.11
    WU Squats/PU
    Planks - 3@40sec
    DL 3@225, 245, 265, 295, 315 Worksets - 5x2@335
    Prows - 5@135, 185, 205, Worksets - 5x3@210
    GHD SU - 3x10

    Wednesday, 22.04.12

    Thursday, 22.04.13

    Friday, 22.04.14
    WU Fsquats/PU
    Rollouts - 3x10
    Fsquat - 3@175, 195, Worksets - 5x2@210
    Press - Worksets 5x4@135
    Power clean - worksets 5x4@155
    PP - Worksets - 5x4@155

    Saturday, 22.04.15


    ---------------Week 8: Cycle II---------------

    Sunday, 22.04.16

    Monday, 22.04.17

    Tuesday, 22.04.18
    WU Sqauts/PU
    Planks - 3@40sec
    Squats - 3@185, 205, 225, Worksets - 5x3@245
    Pull downs - 3x10@160
    Bench - 10@135, 5x4@225
    Calf raises - 3x5@450

    Wednesday, 22.04.19

    Thursday, 22.04.20

    Friday, 22.04.21
    WU Fsquats/PU
    Planks - 3@40sec
    Fsquats - 10@135, 4@185, 2@205, 2@225 Work Sets - 5x1@245
    DL - Worksets - 5x4@275
    Press - 3x135, Worksets - 5x3@155

    Saturday, 22.04.22
     
    #2 Abide, Mar 6, 2023
    Last edited: May 6, 2023
  3. Bare Lee

    Bare Lee Chapter Presidents
    1. Minnesota
    2. Presidents

    Joined:
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    Messages:
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    6,589
    POC = Power Clean?
    PP = Push Press?

    I've been meaning to ask you, what do you see as the benefits of the Push Press compared to the strict press? I kind of like the idea of a more dynamic movement with more weight.
     
  4. Abide

    Abide Barefooters
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    Yes correct, I changed it to PC from POC.

    Honestly the only benefit for the push press is it helps me get heavier weight overhead, my sticking point is at my forehead this way I can get that area a bit more work. It also helps with speed. I would definitely still do both and if I had to choose I would go with the press.
     
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  5. Bare Lee

    Bare Lee Chapter Presidents
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    Hmnn, I wonder if doing 5-10 pounds more than my Target set as a Push Press would help advance my Overhead Press.
     
  6. Abide

    Abide Barefooters
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    I am hoping it will do that too. I need to run it a cycle.

    Funny how deep squats can really feel good, I think for mobility purposes deep squats are fundamental. I also read this to figure out how to get my squat strength up. There are some good points made here. I do think I have weak glutes though and need to figure them out.

    https://www.strongerbyscience.com/help-squat-catch-deadlift/
     
  7. Bare Lee

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    Whoa, when it rains it pours.That's an impressively detailed program!

    That was a very good article thanks. I'm not sure if I buy his argument, but it seems plausible. I will try to remember some of the points and maybe even try warming up with planks. I kind of assumed that Deadlifts could go heavier because we use more of our back with it, but I also knew that elite lifters' Squats were closer to their Deadlifts, than us non-elite lifters'. Could be the back muscles that give the Deadlift an earlier advantage aren't more activated once the Squat gets heavy enough to employ those same muscles more and more for bracing.

    I may also try the paused breathing, but it's unlikely, as it flies in the face of me trying to keep everything as simple as possible. Today I may have even tossed the ramping . . .
     

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