Assessment of Last Cycle.
I was able to get in the walks fairly consistently until the end of the cycle, when a few things came up.
Lifting was OK, but not great, although I did manage to get all the lifts up their target loads in Block 2. I also started eliminating some of the warmup ramps, usually number two or three, as my energy continued to solidify and I continued to make the sessions as streamlined as possible. Ideally, no two-lift session should last more than 20 minutes until I get up into heavier loads that need more warmup and rest in between sets.
Conditioning and Mobility were weak.
Goals for this Cycle.
I'll continue to prioritize going on the dog walk after I drop off my son at his bus stop in the morning, because that really sets up the day nicely. I will continue with the six hills route, which is almost exactly two miles and has 215-foot total elevation gain. When it gets really cold, I may switch to late afternoon.
After the walk is probably the best time to start doing more mobility work. If not then, then in between lifting sets.
For lifting, I will continue with the routine I developed last cycle, which is just two lifts a day, optimally six days a week. This sacrifices some volume for an easier-to-maintain routine, with built-in recovery for missed days, where I can add a missed lift or two to the next day's session without too much trouble.
Day 1: Squats & Overhead Press
Day 2: Pulldown & Bench Press
Day 3: Deadlift & Pendlay Row
This schedule also translates into a Heavy/Medium/Heavy alternation.
I'll continue with the 3x3, set x rep, protocol, except for Deadlifts, which I'll keep doing 3x2. Except for the Deadlifts, I may ramp down after the target sets for one 3+ set at the last warmup load, as per Wendler, for some extra volume.
Squats, Deadlifts, and Overhead Press remain the priority lifts, so I'll do my best to always get those in twice a week. I would like to start working on Block 3 by the end of this short cycle.
My 5-minute conditioning sessions on the rower will be done right after the lifts. A long term goal would be to get down to two minutes per 500 meters rowed.
---------------Week 1: Cycle VII---------------
Sunday, 23.12.03
Monday, 23.12.04
EARLY MORNING
Aerobic
2 mi Six Hills walk with dog. 215ft gain.
NOON
Anaerobic
SQ: 3 @ 135/185/185/185
OP: 3 @ 45/65/65/65
I slept poorly, so I kept it light on the squats, then my left shoulder felt a little wonky so I kept the Overhead Press light too.
Mobility
Did some stretching in between sets.
Glycolytic
Concept II Rower: 5 mins, 2:40 min per 500 meters.
Tuesday, 23.12.05
EARLY MORNING
Aerobic
2 mi Six Hills walk with dog. 215ft gain. About an inch and a half of snow. Beautiful Winter Wonderland.
NOON
Anaerobic
PD: 3 @ 120/140/160/160/160
BP: 3 @ 45/135/165/165/165
Glycolytic
Concept II Rower: 5 mins, 2:35 min per 500 meters.
Wednesday, 23.12.06
EARLY MORNING
Aerobic
2 mi Six Hills walk with dog. 215ft gain.
LATE MORNING
Anaerobic
RDL: 2 @ 135/185/225
DL: 2 @ 265/265/265
RW: 3 @ 135/165/165
Mobility
In between sets.
Glycolytic
Concept II Rower: 5 mins, 2:35 min per 500 meters.
Thursday, 23.12.07
EARLY MORNING
Aerobic
2 mi Five Hills walk with dog. 200ft gain. 32F. Skipped a hill in order to take a slightly sunnier route, to avoid more frost.
Friday, 23.12.08
Saturday, 23.12.09
---------------Week 2: Cycle VII---------------
Sunday, 23.12.10
Monday, 23.12.11
Tuesday, 23.12.12
EARLY MORNING
Aerobic
2 mi Six Hills walk with dog. 215ft gain.
I was sick with a head cold these past days, hence no logging. Felt good to stretch the legs again.
Wednesday, 23.12.13
Thursday, 23.12.14
Friday, 23.12.15
AFTERNOON
Aerobic
2 mi Six Hills walk with dog. 215ft gain.
Saturday, 23.12.16
---------------Week 3: Cycle VII---------------
Sunday, 23.12.17
NOON
Aerobic
2 mi Six Hills walk with dog. 215ft gain.
Monday, 23.12.18
Tuesday, 23.12.19
Wednesday, 23.12.20
AFTERNOON
Aerobic
2 mi Six Hills walk with dog. 215ft gain. 36F, 29WC
Thursday, 23.12.21
Friday, 23.12.22
Saturday, 23.12.23
---------------Week 4: Cycle VII---------------
Sunday, 23.12.24
Monday, 23.12.25
Tuesday, 23.12.26
Wednesday, 23.12.27
Thursday, 23.12.28
AFTERNOON
Aerobic
1.7 mi Four Hills walk with dog. 170ft gain.
My illness keeps lingering, and then a stomach bug made its way through the family. This mini-cycle has been a disaster.
Friday, 23.12.29
AFTERNOON
Aerobic
2 mi Six Hills walk with dog. 215ft gain.
Saturday, 23.12.30
AFTERNOON
Aerobic
2 mi Six Hills walk with dog. 215ft gain.
That's a wrap.
I was able to get in the walks fairly consistently until the end of the cycle, when a few things came up.
Lifting was OK, but not great, although I did manage to get all the lifts up their target loads in Block 2. I also started eliminating some of the warmup ramps, usually number two or three, as my energy continued to solidify and I continued to make the sessions as streamlined as possible. Ideally, no two-lift session should last more than 20 minutes until I get up into heavier loads that need more warmup and rest in between sets.
Conditioning and Mobility were weak.
Goals for this Cycle.
I'll continue to prioritize going on the dog walk after I drop off my son at his bus stop in the morning, because that really sets up the day nicely. I will continue with the six hills route, which is almost exactly two miles and has 215-foot total elevation gain. When it gets really cold, I may switch to late afternoon.
After the walk is probably the best time to start doing more mobility work. If not then, then in between lifting sets.
For lifting, I will continue with the routine I developed last cycle, which is just two lifts a day, optimally six days a week. This sacrifices some volume for an easier-to-maintain routine, with built-in recovery for missed days, where I can add a missed lift or two to the next day's session without too much trouble.
Day 1: Squats & Overhead Press
Day 2: Pulldown & Bench Press
Day 3: Deadlift & Pendlay Row
This schedule also translates into a Heavy/Medium/Heavy alternation.
I'll continue with the 3x3, set x rep, protocol, except for Deadlifts, which I'll keep doing 3x2. Except for the Deadlifts, I may ramp down after the target sets for one 3+ set at the last warmup load, as per Wendler, for some extra volume.
Squats, Deadlifts, and Overhead Press remain the priority lifts, so I'll do my best to always get those in twice a week. I would like to start working on Block 3 by the end of this short cycle.
My 5-minute conditioning sessions on the rower will be done right after the lifts. A long term goal would be to get down to two minutes per 500 meters rowed.
---------------Week 1: Cycle VII---------------
Sunday, 23.12.03
Monday, 23.12.04
EARLY MORNING
Aerobic
2 mi Six Hills walk with dog. 215ft gain.
NOON
Anaerobic
SQ: 3 @ 135/185/185/185
OP: 3 @ 45/65/65/65
I slept poorly, so I kept it light on the squats, then my left shoulder felt a little wonky so I kept the Overhead Press light too.
Mobility
Did some stretching in between sets.
Glycolytic
Concept II Rower: 5 mins, 2:40 min per 500 meters.
Tuesday, 23.12.05
EARLY MORNING
Aerobic
2 mi Six Hills walk with dog. 215ft gain. About an inch and a half of snow. Beautiful Winter Wonderland.
NOON
Anaerobic
PD: 3 @ 120/140/160/160/160
BP: 3 @ 45/135/165/165/165
Glycolytic
Concept II Rower: 5 mins, 2:35 min per 500 meters.
Wednesday, 23.12.06
EARLY MORNING
Aerobic
2 mi Six Hills walk with dog. 215ft gain.
LATE MORNING
Anaerobic
RDL: 2 @ 135/185/225
DL: 2 @ 265/265/265
RW: 3 @ 135/165/165
Mobility
In between sets.
Glycolytic
Concept II Rower: 5 mins, 2:35 min per 500 meters.
Thursday, 23.12.07
EARLY MORNING
Aerobic
2 mi Five Hills walk with dog. 200ft gain. 32F. Skipped a hill in order to take a slightly sunnier route, to avoid more frost.
Friday, 23.12.08
Saturday, 23.12.09
---------------Week 2: Cycle VII---------------
Sunday, 23.12.10
Monday, 23.12.11
Tuesday, 23.12.12
EARLY MORNING
Aerobic
2 mi Six Hills walk with dog. 215ft gain.
I was sick with a head cold these past days, hence no logging. Felt good to stretch the legs again.
Wednesday, 23.12.13
Thursday, 23.12.14
Friday, 23.12.15
AFTERNOON
Aerobic
2 mi Six Hills walk with dog. 215ft gain.
Saturday, 23.12.16
---------------Week 3: Cycle VII---------------
Sunday, 23.12.17
NOON
Aerobic
2 mi Six Hills walk with dog. 215ft gain.
Monday, 23.12.18
Tuesday, 23.12.19
Wednesday, 23.12.20
AFTERNOON
Aerobic
2 mi Six Hills walk with dog. 215ft gain. 36F, 29WC
Thursday, 23.12.21
Friday, 23.12.22
Saturday, 23.12.23
---------------Week 4: Cycle VII---------------
Sunday, 23.12.24
Monday, 23.12.25
Tuesday, 23.12.26
Wednesday, 23.12.27
Thursday, 23.12.28
AFTERNOON
Aerobic
1.7 mi Four Hills walk with dog. 170ft gain.
My illness keeps lingering, and then a stomach bug made its way through the family. This mini-cycle has been a disaster.
Friday, 23.12.29
AFTERNOON
Aerobic
2 mi Six Hills walk with dog. 215ft gain.
Saturday, 23.12.30
AFTERNOON
Aerobic
2 mi Six Hills walk with dog. 215ft gain.
That's a wrap.
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