Metabolic Triad Training, 2023: Cycle III

Discussion in 'Training Information/Training Regimens' started by Bare Lee, Apr 21, 2023.

  1. Bare Lee

    Bare Lee Chapter Presidents
    1. Minnesota
    2. Presidents

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    Assessment of last cycle. Not as consistently consistent as I would've liked, but OK. For the lifting, I started to do three straight sets across instead of my ramping protocol, and that felt better/more beneficial. As a result, I simplified the ramping/warmup sets even more, and I finally got to the second training block.

    Blocks 1-5.png

    Now all the warmup sets are in increments of 10 or 20, to make the plate loading easier. Only the Overhead Press will use the 2.5-pound plates, and only for the Target sets. Each training block's loads are based on the Squat increasing by 10 pounds, and the other lifts increasing in proportion to the Iron Ratio 2:3:4:5 --

    Overhead Press = 2
    Bench Press, Pendlay Row, Pulldown = 3
    Squat = 4
    Deadlift = 5

    -- rounded up to increments of 5 or 10, except for the Deadlift. The latter will progress by 10-pound increments, just as the Squat does, disregarding the Iron Ratio, so that over time, the ratio between them will decrease, from 1.25 to 1, DL to SQ, to 1.15 to 1 if I ever get to the fifteenth training block.

    Blocks 6-10.png Blocks 11-15.png

    This is mostly a convenience, to avoid using 2.5-pound plates for 15-pound increases, but it also conforms to my experience of wanting a stronger Squat as the loads increase to sort of bullet-proof my posterior chain while doing heavier Deadlifts.

    Goals for this cycle. Improve consistency and for lifting, hopefully graduate from the second to the third training block. I'll do the Target sets 2-3 times. I probably won't ramp down after the Target sets.

    I will continue with an Upper/Lower split, but if either my knees or shoulders begin to feel cranky, I'll go to a Lifting/Aerobic-Conditioning split so that each pair of joints has 47 hours to recover instead of 23. The prioritization for the Upper Body, on days when I'm pressed for time or have low energy, is: OP > PD > BP > RW. For the lower body sessions, it's SQ > DL.

    ---------------Week 1: Cycle III---------------

    Sunday, 23.04.23
    LATE MORNING
    Aerobic
    1.7 mi walk around Como Lake with dog. 57ft.

    AFTERNOON
    1.1 walk with daughter in Stillwater to look at St. Croix River flooding.

    Monday, 23.04.24

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

    LATE AFTERNOON
    Anaerobic
    PD: 3 @ 105/135/155/150/150
    OP: 3 @ 45/65/85/85/85

    I realized with my simplified increases, there's no reason to make the Pulldowns end in fives.

    Tuesday, 23.04.25
    LATE AFTERNOON
    Anaerobic: Lower Body
    SQ: 3 @ 95/135/155/175
    RDL: 3 @ 135/185

    Glycolytic: Pull
    Concept II Rower: 10 mins, 1835 total meters, 2:45 per 500 meters.

    Wednesday, 23.04.26
    NOON
    Anaerobic
    PD: 3 @ 100/120/140/160/160
    RW: 3 @ 135/155/155
    OP: 3 @ 45/65/85/95/100/100/100

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

    Thursday, 23.04.27
    NOON
    Anaerobic: Lower Body
    SQ: 3 @ 95/135/165, 2 @ 185/195
    RDL: 3 @ 135/185, 2 @ 225/245

    Glycolytic: Pull
    Concept II Rower: 5 mins, 1035 total meters, 2:25 per 500 meters.

    LATE AFTERNOON
    1 mi walk with daughter and dog to park and back.

    Friday, 23.04.29

    Saturday, 23.04.29



    ---------------Week 2: Cycle III---------------

    Sunday, 23.04.30
    NOON
    Anaerobic
    PD: 3 @ 100/120/140/160/160/160
    RW: 3 @ 135/145/155/155/155

    Monday, 23.05.01
    LATE AFTERNOON
    Anaerobic: Lower Body
    SQ: 3 @ 95/135/165/185/195/205/205
    RDL: 2 @ 135/185, DL: 2 @ 225/245/255

    Glycolytic: Pull
    Concept II Rower: 5 mins, 1083 total meters, 2:21 per 500 meters.

    Tuesday, 23.05.02
    LATE AFTERNOON
    Anaerobic
    PD: 3 @ 100/120/140/160/160/160
    OP: 3 @ 45/65/85/95/100/95/95

    Aerobic

    1.65 mi Four Hills walk with dog. 185ft.

    Wednesday, 23.05.03
    LATE AFTERNOON
    Anaerobic: Lower Body
    SQ: 3 @ 85/135/165/185/195/205/205/195
    RDL: 2 @ 135/185, DL: 2 @ 225/255/255/255

    Glycolytic: Pull
    Concept II Rower: 10 mins, 1698 total meters, 2:59 per 500 meters.

    Thursday, 23.05.04
    EVENING
    Aerobic
    1 mi walk with dog & daughter. 85ft.

    Friday, 23.05.05
    LATE AFTERNOON
    Anaerobic
    PD: 3 @ 100/120/140/160/160/160
    OP: 3 @ 45/65/85/95/100/100/100
    BP: 3 @ 45/95/135/155/155/155
    RW: 3 @ 135/155/155/155

    Aerobic

    1.75 mi Four Hills walk with dog. 185ft.

    Saturday, 23.05.06




    ---------------Week 3: Cycle III---------------

    Sunday, 23.05.07
    EVENING
    Aerobic
    1.65 mi Four Hills walk with dog. 185ft.

    Monday, 23.05.08
    LATE AFTERNOON
    Anaerobic: Lower Body
    SQ: 2 @ 45/95/135/165/185/195/205, 3 & 205
    RDL: 2 @ 135/185, DL: 2 @ 225/255

    Back felt a little funny, so I held back on the sets.

    Glycolytic: Pull
    Concept II Rower: 5 mins, 1095 total meters, 2:20 per 500 meters.

    Tuesday, 23.05.09
    LATE AFTERNOON
    Anaerobic
    RW: 3 @ 135/155/155
    PD: 3 @ 100/120/140/160/160
    OP: 3 @ 45/65/100/100/100

    Aerobic

    1.65 mi Four Hills walk with dog. 185ft.

    Wednesday, 23.05.10

    LATE AFTERNOON
    Anaerobic: Lower Body
    SQ: 3 @ 85/135/165/165/165

    Still felt a little instability in my lower back, probably from sitting all day, so I shut it down. Plus I was interrupted three times at 165

    Thursday, 23.05.11
    MORNING
    Aerobic
    1.8 mi Five Hills walk with dog. 200ft.

    Friday, 23.05.12
    EARLY MORNING
    Aerobic
    1.8 mi Five Hills walk with dog. 185ft.

    Saturday, 23.05.13
    LATE AFTERNOON
    Anaerobic
    PD: 3 @ 120/140/160/160/160
    OP: 3 @ 45/75/85/95/100/100

    Aerobic
    2 mi Six Hills walk with dog. 225ft.


    ---------------Week 4: Cycle III---------------

    Sunday, 23.05.14
    LATE AFTERNOON
    Anaerobic: Lower Body
    SQ: 2 @ 45/95/135/135/135/165
    RDL: 2 @ 135/185

    Glycolytic: Pull
    Concept II Rower: 5 mins, 1085 total meters, 2:21 per 500 meters.

    Monday, 23.05.15
    LATE AFTERNOON
    Anaerobic
    BP: 3 @ 45/95/115/135/145/155

    and interrupted . . . I've recently been having good luck with the late afternoon time slot.

    Tuesday, 23.05.16
    LATE AFTERNOON
    Aerobic
    1.62 mi Four Hills walk with dog to Post Office and regular route. 180ft.

    Anaerobic
    PD: 3 @ 120/140/160/160/160
    OP: 3 @ 45/65/85/100/100/100
    RW: 3 @ 135/155/155/155

    Wednesday, 23.05.17

    Thursday, 23.05.18
    A bit of a sore throat.

    Friday, 23.05.19

    Saturday, 23.05.20
    NOON
    Anaerobic: Lower Body
    DL: 2 @ 155/185/205

    Glycolytic: Pull
    Concept II Rower: 2 mins, 335 total meters, about 3:00 per 500 meters.

    Was going to warm up on the Rower before getting to the heavier Deadlifts, but decided to go on a walk instead.

    Aerobic
    2 mi Six Hills walk with dog. 225ft.

    Anaerobic
    PD: 3 @ 100/120/140/160
    OP: 3 @ 45/65/85/95

    ---------------Week 5: Cycle III---------------

    Sunday, 23.05.21
    NOON
    Anaerobic: Lower Body
    SQ: 3 @ 95/135/165/

    Just priming before an afternoon of yard/patio work.

    EVENING
    1 mi walk with daughter, son and dog to park and back. 35ft.

    Monday, 23.05.22

    Tuesday, 23.05.23

    NOON
    Anaerobic
    PD: 3 @ 120/140/160/160/160
    OP: 3 @ 45/75/95/100/100/100

    Wednesday, 23.05.24

    NOON
    Anaerobic: Lower Body
    SQ: 3 @ 95/135/165/175/185
    RDL: 2 @ 135/185, DL: 2 @ 225/245

    Glycolytic: Pull
    Concept II Rower: 5 mins, 989 total meters, 2:36.5 per 500 meters.

    Did the last minute at 2 minutes per 500 meters. I kind of like slowly revving it up.

    LATE AFTERNOON
    Aerobic
    1 mi walk with dog and daughter to Post Office and back. 90ft.

    Thursday, 23.05.25
    NOON
    Anaerobic
    PD: 3 @ 100/120/140/160/160/160
    OP: 3 @ 45/65/95/100/100/100
    BP: 3 @ 45/95/115/135/145/155

    Friday, 23.05.26

    Saturday, 23.05.27



    ---------------Week 6: Cycle III---------------

    Sunday, 23.05.28

    Monday, 23.05.29

    Tuesday, 23.05.30

    Wednesday, 23.05.31

    Thursday, 23.06.01
    NOON
    Aerobic
    1.7 mi Four Hills walk with dog. 170ft.

    Wow, got hit with a massive head cold, starting last Friday. I was sleeping most of the day until yesterday. Felt good to get out on a walk again.

    Friday, 23.06.02
    NOON
    Anaerobic
    PD: 3 @ 100/120/120/120
    OP: 3 @ 45/65/65/65

    Just a little priming after a week of inactivity.

    Saturday, 23.06.03



    ---------------Week 7: Cycle III---------------

    Sunday, 23.06.04

    Monday, 23.06.05
    MORNING
    Aerobic
    1.7 mi Four Hills walk with dog. 170ft.

    LATE AFTERNOON
    Anaerobic: Lower Body
    SQ: 3 @ 65/95/135/155

    Glycolytic: Pull
    Concept II Rower: 6 mins, 1013 total meters, 3:00 per 500 meters.

    Tuesday, 23.06.06
    EARLY MORNING
    Aerobic
    1.85 mi Five Hills walk with dog. 200ft.

    Wednesday, 23.06.07
    LATE MORNING
    Aerobic
    2 mi Five Hills walk with dog. 225ft.

    I think I've found the optimal route for maximizing elevation gain over distance.

    Thursday, 23.06.08

    Friday, 23.06.09

    Saturday, 23.06.10



    ---------------Week 8: Cycle III---------------

    Sunday, 23.06.11

    Monday, 23.06.12

    Tuesday, 23.06.13

    Wednesday, 23.06.14

    Thursday, 23.06.15

    Friday, 23.06.16

    Saturday, 23.06.17
     
    #1 Bare Lee, Apr 21, 2023
    Last edited: Jun 7, 2023 at 1:09 PM
  2. Abide

    Abide Barefooters
    1. Colorado

    Joined:
    May 13, 2010
    Messages:
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    1,048
    Assessment of last cycle - last cycle went well, towards the end of the cycle I did start dropping down to 1 rep for the 95% days. Last week I was feeling very worn down so I ended the 7 week cycle early and took a easy week in week 2. No weight loss happened in the cycle, well I didn't actually weigh myself so I have no idea.

    Goals for this cycle. I am going to swap the next 6 weeks around and do some higher reps for some hypertrophy work and I am also going to get diligent about weighing myself and trying to limit calories, hopefully to start intermittent fasting again. I also wanted to start running this cycle more now that the weather is nice although the ankle issues are still 100% there... my next approach is to see if weight loss helps them.

    I will follow up with an updated plan. I think for the rest of the cycle I may just keep the lower lifts at 3 and 5 reps at 75% and 85%. Then increase the upper reps to 6 or 8 reps and try 60% or 70% of max loads.

    ---------------Week 1: Cycle III---------------

    Sunday, 23.04.23
    WU Squats/PU
    ROllouts - 3x10
    Squats - 3@195, 225, 2@245, 265, Worksets - 5x2@275
    Power cleans - 3x3@175
    Push press - 3x3@175

    Tuesday, 23.04.25
    WU Squats/PU
    Planks - 3@40sec
    Prows - 5@135, 155, 175, Worksets - 5x4@195
    Bench - 5@135, 3@205, 225, Worksets - 5x3@245
    Calf raises - 8@345, 3x5@450

    Thursday, 23.04.27
    WU Fsquats/PU
    Rollouts - 3x10
    Fsquats - 4@175, Worksets - 5x4@195
    Press - 10@45, 3@135, 155, Worksets - 5x1@165
    Pulldowns - 8@160, 160

    Thursday, 23.04.28
    WU SLDL/PU
    Planks - 3@40sec
    PC - 3@135, 2@155, 1@175, 185, Worksets - 3x1@190 fail last 2
    PP - 3@135, 2@155, 1@175, 185, Worksets - 5x1@190

    ---------------Week 2: Cycle III---------------

    Sunday, 23.04.30
    WU Squats/PU
    Rollouts - 3x10
    Squats - 5@185, 185, 185
    Press - 8@115, 115, 115
    Rotationals - 3x10@80
    Farmers - 3x60m@70pa
    Sit ups - 3x20

    Thursday, 23.05.04
    WU Fsquats/PU
    Planks - 3@40sec
    Fsquats - 4@185, 185, 185
    PRows - 5@135, 185, 185, 185
    Bench - 5@205, 205, 205

    Saturday, 23.05.06

    WU Squats/PU
    Rollouts - 3x10
    Squats - 5@ 185, 205, 2225, 225
    Press - 8@115, 3x5@135
    Pulldowns - 3x10@160
    GHD SU - 3x10
    SLDL - 3x8@225

    ---------------Week 3: Cycle III---------------

    Sunday, 23.05.07

    Monday, 23.05.08

    Tuesday, 23.05.09

    Wednesday, 23.05.10

    Thursday, 23.05.11

    Friday, 23.05.12

    Saturday, 23.05.13



    ---------------Week 4: Cycle III---------------

    Sunday, 23.05.14

    Monday, 23.05.15

    Tuesday, 23.05.16

    Wednesday, 23.05.17

    Thursday, 23.05.18

    Friday, 23.05.19

    Saturday, 23.05.20



    ---------------Week 5: Cycle III---------------

    Sunday, 23.05.21

    Monday, 23.05.22

    Tuesday, 23.05.23

    Wednesday, 23.05.24

    Thursday, 23.05.25

    Friday, 23.05.26

    Saturday, 23.05.27



    ---------------Week 6: Cycle III---------------

    Sunday, 23.05.28

    Monday, 23.05.29

    Tuesday, 23.05.30

    Wednesday, 23.05.31

    Thursday, 23.06.01

    Friday, 23.06.02

    Saturday, 23.06.03



    ---------------Week 7: Cycle III---------------

    Sunday, 23.06.04

    Monday, 23.06.05

    Tuesday, 23.06.06

    Wednesday, 23.06.07

    Thursday, 23.06.08

    Friday, 23.06.09

    Saturday, 23.06.10



    ---------------Week 8: Cycle III---------------

    Sunday, 23.06.11

    Monday, 23.06.12

    Tuesday, 23.06.13

    Wednesday, 23.06.14

    Thursday, 23.06.15

    Friday, 23.06.16

    Saturday, 23.06.17
     
    #2 Abide, May 6, 2023
    Last edited: May 6, 2023

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