Cycle I
Goals: This first cycle’s primary focus will be to lose weight and secondarily, gradually increase my aerobic capacity. Strength training will be less of a focus this cycle however I will gradually increase weights on the squat and deadlift and stagger weeks from heavy and volume, place a little more emphasis on balancing my pulls to my presses, and rehab my injured right shoulder with higher rep work for the cycle. In order:
1. Lose weight – preferably 2 lbs. per week, focus on getting into the low 190 range
2. Work back up to the 50k distance over the next 8 weeks
3. Rehab shoulder with lighter weight, higher volume upper body work
4. Focus on balance between upper presses and pulls
5. Consistent, gradual progression and “easy” work in the squats and deadlifts
6. Continue regular Yoga practice
Assessment of previous cycle: Overall the consistency was good and weights were generally increasing. I pushed a few increases a little too much and ended up stalling a bit and creating some odd pains. My shoulder injury flared back up unexpectedly. Towards the end of the cycle I came down with a bug that seemed to affect the last two weeks significantly. My running/biking mileage has tapered off quite a bit due to the holidays. Overall not a bad cycle but not a great one as well.
—————Week 1: Cycle I—————
Monday, 16.01.04
Weight – 204.8 lbs.
Bench – 5 x 8/7 @ 80kgs
Pull ups – 6 x 5 @ BW
Deadlift EMOM – 13 x 2 @ 130kgs
Bike Commute – 35k
Yoga
Had to lift with my youngest which made things a bit erratic. Bench press / pull up super sets were surprisingly difficult but didn’t cause any shoulder irritation, DL’s were relatively easy. Feeling a little better from the illness last week, nice to get the blood moving.
My weight strategy is to keep basal metabolic calories at 500 and then add any additional activity from my fitbit as my allowance for the day. After running the 1,500 + activity for a few days I have been typically under by about 1,000 calories, or right in the 2,500-3,000 range. Tracking has been making me eat less, but I have also been sick so I think my hunger has been satiated easier as well.
Tuesday, 16.01.05
Bike Commute – 35k
Wednesday, 16.01.06
Weight – 205.0
Press – 5 x 8 @ 40kgs
Swiss Rows – 5 x 8 @ 60kgs
Squats – 13 x 3 @ 80kgs
Yoga
Good workout today, the lighter higher reps seem to be helping the shoulder rehab. There is very little irritation when pressing now. Tired and unmotivated initially but it worked out in the end. 39 squats is a decent amount of volume, it was very easy though so I think I will do 2.5kg increases each week. Weight is pretty stagnant, might be a good thing.
Thursday, 16.01.07
Run Commute – 18k
Bike Commute – 17.5k
Friday, 16.01.08
Farmers Carries – 3 x 80M @ 82kgs
Ab roll outs – 3 x 10
Bike Commute – 35k
Wasn’t feeling all that motivated today so stuck with the two critical items for the day.
Sunday, 16.01.10
Walk/Run – 2 hrs
Time to get some long weekend runs scheduled.
—————Week 2: Cycle I—————
Monday, 16.01.11
Weight – 203.8
Bench – 4/1 x 8/5 @ 81kgs
Pull Ups – 4 x 6 @ BW
TBDL – 13 x 3 @ 112kgs
Bike Commute – 35k
Yoga
First week+ of tracking calories went pretty well. I am averaging about 3,200 calories per day. and burning around 4,000-4,500 per day. Nice to see the weight holding very steady.
Bench was tough for some reason. I think I might drop the reps to 5, 8 seems to be about 2 too many. Maybe I will switch to 6 x 5.
Tuesday, 16.01.12
Yoga
Bike commute didn’t happen today.
Wednesday, 16.01.13
Run Commute – 18k
Bike Commute – 17.5k
Run went well today, next week I plan to do the walk/run pattern 1k walk to 2k run.
Thursday, 16.01.14
Press – 5 x 5 @ 50kgs
Swiss Rows – 5 x 5 @ 60kgs
Squats – 13 x 2 @ 90kgs
Video’d a coupe of squats with my new range of motion. Seems like my depth is ok, I am keeping my stance in tight which cause my knees to extend further past my toes but it seems to cause the least torque on them so I think it should be ok? 5kg jump in a couple of weeks should be fine. I think I am going to go to a 6 x 5 scheme rather than an 8. Seems like I get a better workout with a few less reps but more weight.
Friday, 16.01.15
Bike commute – 35k
Yoga
Tried working out this morning but ran out of time before I got past my warmup sets. Maybe I’ll give it another go tomorrow.
Sunday, 16.01.17
Trail run – 3 hr
Had a nice snowy cold run. Next week I’ll increase the time to 4 hrs.
—————Week 3: Cycle I—————
Monday, 16.01.18
Weight – 204.0
Bench – 5 x 5 @ 90kgs
Pull Ups – 4 x 6 @ BW
DL – 13 x 2 @ 140kgs
Bike Commute – 35k
Yoga
Things were feeling surprisingly strong so I auto-regulated and went for it a bit on the bench and DL. Bench felt surprisingly easy at 90kgs no shoulder issues, the deadlifts were heavy but were fast and peppy, no grinding at all. Really happy with this workout. I think only deadlifting regular and heavy every other week might be a good way to fully recover between heavy days. I have also been thinking about throwing out my third lifting day and only do workouts on Mon and Wed. Then I will have a 4 day recovery period to help setup the longer endurance runs on the weekend. I think the extra hour of sleep on Friday might be more beneficial than having a goof around day in the gym especially as my focus shifts a bit more to endurance.
Weight is still stagnant, my calories went up a bit last week around 3,500 average. I am going to try to reduce that and get in the 2,500 range for a couple of weeks and maybe load up a little before run days only. I really need to get this scale moving down.
Tuesday, 16.01.19
Bike Commute – 35k
Yoga
It was cold out there this morning, and on top of that I had very little energy. I think I might start eating a PB&J in the morning to have a little more kick on the bike ride in. First day at 2,500 calories, dieting sucks.
Wednesday, 16.01.20
Press – 5 x 4/9 @ 51kgs
Inv Rows – 5 x 8 @ BW
Squats – 4 x 3 @ 80kgs
My pull down addition for the squat rack came in the mail so I was distracted and skipped out on quite a few squats while I was lifting and putting it together. Still need to tighten the bolts before I can use it. Its pretty well built and came with two handles I don’t have so I think it was a pretty good deal. The plate loading is pretty convenient too.
Thursday, 16.01.21
Run commute – 18k
Bike commute – 17.5k
Yoga
Icy run in today, cold and foggy too. Made for a slow run as the path was slick the entire way. Heading to the hills this weekend for a long hilly trail run.
Friday, 16.01.22
Bike commute – 35k
Yoga
Didn’t get my lifting session in, figured an extra hour of sleep was more beneficial.
Saturday, 16.01.23
Planning on running but felt pretty crappy so I skipped it. A bit frustrating still having to deal with being sick for so long.
—————Week 4: Cycle I—————
Monday, 16.01.25
Weight – 205.2
Bench – 5 x 5 @ 90kgs
Pull ups – 5 x 5 @ BW
TBDL – 10 x 3 @ 122kgs
Bike Commute – 35k
Walk
Well my head cold seems to be going away today finally. Really dissapointed about not being able to take advantage of running in the hills this weekend. Weight is still not moving, my 2,500 calorie goal was unsuccessful, I was at more like 3,800. I had a lot of late night hunger, I think I might take a second protein shake after dinner for satiation purposes. This week I will shoot for 3,000 initially and see what the results are, maybe skip alcohol every other day too.
Tuesday, 16.01.26
Bike Commute – 35k
Yoga
Wednesday, 16.01.27
Press – 5 x 3 @ 60kgs
Cable Rows – 4 x 10 @ 80kgs
Squats – 13 x 2 @ 100kgs
Walk
Good workout today, I went heavier on the presses and it felt great. Also jumped 10kgs on the squat and it was still relatively easy. Weight dropped a bit today so the 3k ceiling seems to be working.
Thursday, 16.01.28
Run Commute – 18k
Bike Commute – 19k
Friday, 16.01.29
Pull Downs – 3 x 15 @ 40kgs
Ab roll outs – 3 x 10
Farmers – 1 x 80m @ 92kgs
Bike Commute – 35k
Yoga
Nice to get a short Friday session done. I’ll try to get a long run in Sunday. The whole walk 1k, run 1k is working out really well for me. Surprised it took me so long to adopt something like this especially from an Ultra perspective. My plan is to utilize the walking early on to make sure I am fueling and drinking enough rather than run the first 20 miles and then slow down and start thinking about the nutrition piece. I’m signing up for a 55k in March so I have my race schedule in place. I’ll post up the weekly look in a bit.
Sunday, 16.01.31
Walk – 2.5 hours
Ended up taking the littlest on a walk during his nap and ran some errands.
—————Week 5: Cycle I—————
Monday, 16.02.01
Weight – 204.0
Bench – 5 x 5 @ 90kgs
Pull ups – 5 x 5/6 @ BW
DL – 13 x 2 @ 140kgs
Bike Commute – 35k
Wow those DL’s were tough today. Weight is still sitting still, even with a week of daily averages of 3,100 calories. One good note I am down a hole on my weight belt. So maybe the weight is changing from fat to muscle? I am going to stick with the 3k amount but focus a little more on getting closer to 200 grams of protein per day. Saw an article roll by about losing weight while gaining muscle at 2.4g protein per kilo of weight. I really need to get a long run in one of these days, and its likely not going to be this weekend…
Tuesday, 16.02.02
Bike commute – 17.5k
Wednesday, 16.02.03
Low Rows – 5 x 10 @ 80kgs
Press – 5 x 5(8) @ 55kgs
Squats – EMOM 10 x 3 @ 80kgs
I tried the last set press and then push press for the pluses. I did not like it and felt a tweak in my lower back from it. Ballistic lifts when tired really don’t sit well with me, that was my main issue with crossfit and it still seems to be true now. I think if I wanna push the pluses I can either do the same weight or do a drop set directly after for max reps.
Thursday, 16.02.04
Run/walk commute – 18k
Bike Commute – 17.5k
Friday, 16.02.05
Pull Downs – 3 x 10 @ 60kgs
CGBP – 3 x 10 @ 60kgs
Farmers – 3 x 80m @ 82kgs
Ab rollouts – 3 x 9 @ BW
Bike Commute – 35k
Yoga
Sunday, 16.02.07
Trail run – 3 hrs
—————Week 6: Cycle I—————
Monday, 16.02.08
Weight – 202.6
Bench – 5 x 8 @ 60kgs
Pull downs – 5 x 8 @ 60kgs
TBDL – 5 x 5 @ 82kgs
Short on sleep and had the little man hanging with me so I did a quick light and easy session. Changing up the schedule a little starting this week. It shouldn’t affect the lifting schedule just front load the runs a little. I will see how it all meshes. Weight is down a very small amount.
Tuesday, 16.02.09
Run Commute – 18k
Yoga
Bike Commute – 17.5k
Was a little sore in the calves this morning but the running helped work it out today. Looing forward to a heavy squat day tomorrow and a resumption of the microloading.
Wednesday, 16.02.10
Press – 3 x 5 x 57.5kgs
Low Rows – 3 x 10 @ 70kgs
Squats – 13 x 2 @ 101kgs
Bike Commute – 35k
I think I am going to add some squat work in on each day for a warm-up and work up to one heavy set. They seem to have a nice effect on getting things moving along, and I also think I could use some patterning from repeating the movement more frequently. Stopping at parallel is a challenge fore me but it does seem to relieve some pressure on my knees.
Thursday, 16.02.11
Bike Commute – 35k
Friday, 16.02.12
Squats – worked up to 2 reps @ 105kgs
Bench/Pull ups supersets – EMOM 13 x 2(last three 1) @ 80kgs increasing 2.5kgs per set to 110kgs & 3 Pull ups
Bike commute – 35k
That was a fun workout nice to push the bench a little. I think I will put the bench back in on Fridays and combine with Farmers walks. Then I can keep my Mondays with CGBP and pull ups.
Saturday, 16.02.13
Sunday, 16.02.14
MTB – 18k
—————Week 7: Cycle I—————
Monday, 16.02.15
Weight – 201.2 lbs
CGBP – 5 x 5 @ 80kgs
Pull ups – 5 x 5 @ BW
DL – EMOM 13 x 2 @ 142.5kgs
Yoga
Weight down a bit more, two weeks in the right direction. DL’s were tough, but went for a hard ride yesterday and my legs and back were a bit sore. My microloading plan is a little more liberal than I first thought due to the every other week increases. I think 2.5kgs every two weeks should be manageable in both the DL and Squats and then 1lb increases for the bench and press.
Tuesday, 16.02.16
Run/walk Commute – 18k
Yoga
Bike Commute – 17.5k
Wednesday, 16.02.17
Press – 4 x 5(1×3) @ 55kgs
Low rows – 5 x 8 @ 70kgs
Squats EMOM 10 x 3 @ 80kgs
Bike Commute – 35k
Trying to focus on building a good pattern in the squat. I think I have the stance down and initiating with the hips and sitting down and back seems to work pretty well. Still experimenting with depth, but the full squat depth does seem to put more pressure on the knees and back. I think once my stomach hits my quads its a good depth cue. Which is a little below parallel.
Thursday, 16.02.18
Bike Commute – 35k
Yoga
Friday, 16.02.19
Came down with the flu on the trip home yesterday and didn’t make it past the warmup. Illnesses are awful this year so far.
Saturday, 16.02.20
Farmers – 3 x 80m @ 92kgs
Ab roll outs – 3 x 10 @ BW
Bench – EMOM 12 x 2 (last two sets 1) @ 80kgs – 110kgs increasing 2.5kgs per set
Pull ups supersetted with bench – EMOM 10 X 3
Felt much better a day later so I decided to get my workout in.
—————Week 8: Cycle I—————
Monday, 16.02.22
CGBP – 5 x 5 @ 80kgs
Pull ups – 6 x 5 @ BW
Ran out of time for DL’s. I will add them in tomorrow since I am not riding/running this week.
Tuesday, 16.02.23
Weight – 203.6 lbs.
TBDL – EMOM 10 x 2 @ 132kgs
Wednesday, 16.02.24
Press – 5/5/4/3/2 @ 60kgs
Low Rows – 5 x 10 @ 70kgs
Squats – EMOM 13 x 2 @ 102.5kgs
Easy day for the low rows and squats, time to increase loads in the rows to 80kgs and I am going to make 2.5kg jumps every other week on the squats. The press was quite difficult as expected and I had issue with stabilization in my lower back after the 3rd set and 3rd rep? Maybe I should consider wearing the belt for presses to counter the instability. It’s funny how fast the drop off in press ability happens after the 2nd – 3rd set. The first to sets of 5 were relatively easy but after the 3rd rep in the 3rd set my shoulders were almost at failure. Same for the following two sets. I think the 60kg start point is good to get things inline with the bench. The requisite strength is there just the stamina is lacking. right now the press is 60% of my bench, It think that is a pretty good ratio. My squat is around 72% of my DL. Overall this is probably the highest level of strength I have had across the main lifts so I think this routine is working pretty well. Although the weight gain is still pretty stagnant or slightly increasing.
Thursday, 16.02.25
Bike Commute – 17.5k
Friday, 16.02.26
Farmers – 3 x 80m @ 72kgs
Ab roll outs – 3 x 10
Bench & Pull up SS – E75s 13 x 2(last set 1) @ 80kgs – 112.5kgs increasing 2.5kgs per set
– Pull ups – 13 x 3 @ BW
Yoga
Bike commute 35k
Good last workout for the week. Going to shoot for a 5 hour run Sunday.
Sunday, 16.02.28
Trail Run – 4hrs – 27k +/-1,600
Wow that was rather tough… I am in trouble in a couple weeks for my 55k with +/- 6,000ft…