I cut out a set for legs so just doing 4x5 only because the extra 2 sets a week seems a bit overkill with other training. Are you ramping these sets or same weight across each?
Iâm doing Jim Wendlers 531 (link below). Three sessions a week that concentrates on Bench/Deadlift/Squat with the appropriate accessory exercises after each exercise.
My lifts are going up and allows alot of spare time to ride
No - I donât ramp sets once Iâm at working weight unless Iâve misjudged what that weight should be. This would most often happen after de-loading a bit during a rest week, or if Iâve not done an exercise for a few weeks, or if I am feeling worse or better than expected.
That said, there is definitely a very intentional ramp to get to my working sets where I am starting with just the bar (20kg) and adding 20kg in warm-up sets of 1-3 reps (when I get close to working weight I am just doing singles in these warm-ups).
So if I am working at 160kg, Iâve done 20, 40, 80, 100, 120, 140, 160 (for 1), before actually starting the sets of 4. Sometimes Iâll skip a few steps of this or will repeat warmups at a specific weight.
This ramp varies a bit depending on the exercises and where the exercise is in the workout. I.e., I donât start at 20kg for deadlift, and I ramp by 40kg for the first few warmups, but regardless there is always an intentional warm-up and ramp to workout weight.
I personally find sets of 4 very different than sets of 5, where 5 reps is teetering on a hypertrophy / high-volume set, and more fatiguing into my cycling. Try seeing how you feel with sets of 4 or or event 3 reps (adjusting the load accordingly).
Why is this getting removed from the site after tomorrow?
One of the core concepts in Jim Wendlerâs program/s is to keep 1 in the tank, work at 90% not 100%. If you do strain 100%, then the 4th week youâre taking a deload week (roughly 50% of the weight, just tickling the muscles really). Thatâs because any 100% strain on a 1-2 rep will require about couple weeks of recovery.
Also, if youâre eating in surplus, and you managed easily your +set, then increase by a maximum of 5kg every 3/4 weeks squats/deadlifts, and no more than 2.5kg shoulder/chest. (given youâre past newbie gains, which you should be if youâre using this type of setup and concepts).
I like to use www.blackironbeast.com, like I posted earlier in another post, if you like Jim wendlerâs setups itâs a quite nice free website (and it remembers your setup/reps/weights everytime you go back on the website).
I just looked at the link, really helpful thank you.
RP is niching down to their core audience to simplify their site and marketing approach. Probably a good business decision overall, given the RP audience. Not so good for my small line of endurance products that they sell, for the moment. Not to worry though, Iâll get the products made available again soon on another page and Iâll get it posted here once I figure out where thatâs going to be.
My question on this topic of interference is: If I lift weights at 6am (which I love doing) and really nail my protein intake over the day, will my body have enough time to build at least some muscle before I âshut it all offâ with an evening run at 7pm?
Yes
there are athlethes such as Uchimura (several times gold medalist at olympics, rings) that fast through the whole day, while doing several hours of hard training. He only eats later at night for dinner when heâs done with everything for the day. That should pretty much destroy all those ââif you donât eat within this window you wonât get gainsââ. I used to eat frequently too, then when I found out about these athletes and their dietary regimen⌠I figured you donât need to eat as often at all to keep your gains.
Iâm going to include my full schedule for context.
Mon 90 min Threshold TR
Tues 90 min Endurance TR
Wed 60 min Recovery TR - 20 minutes Upper Body Kettlebell
Thurs 90 min Sweet Spot TR/Outdoors
Friday 90 min Endurance TR/Outdoors
Saturday 2-3hr Free Ride
Sunday 60-90 min Recovery - 30 minute Upper Body Kettlebell.
In the offseason I will shorten my recovery rides/and lighten the intensity on days following strength training, and do full boddy Kettlebell routines.
My routine at the moment doing base, mostly for maintenance 2x a week
Morning before ride 30ish pullups
4-5 hours after ride at the gym:
Warm up goblet squats
Warm up 1x5 Romanian split squat
4x4 to 6 pistols squats 4kg weight
3x10 Overhead press
2x8-12 Romanian dead lift (alternating single leg version)
2x12 kettlebell row
2x close to max incline pushups
If Iâm quick I get it done in an hour but usually a bit more.
My full winter schedule:
Mon 90 min easy
Tu Strength (squat focus) + 90 min tempo right after
Wed 90 min easy
Thu Strength (deadlift focus) + 90 min tempo right after
Fri 90 min easy
Sa 90 min upper tempo/SS
Su Strength (latt pull down focus) + 90 min easy later in the day
I work out when it fits the schedule. Which means strength training during the weekdays is just before trainer rides. Not optimal but back to some of my best numbers in the gym only 6 weeks back at it. I do only 3 sets of 4-8 reps squat, deadlift and latt pull down just switching focus (meaning what will be the heaviest relatively that day). And some random exercises (hamstring machine, hip thrust machine, facepulls).
So after a pretty good 6 months in the gym following a âWeight Training for Cyclistsâ by Ken Doyle I am back to a maintenance phase.
My priority for the next 4 months is interval training on the bike and following a TR plan.
My maintenance looks something like the below 2 times per week:
15 mins stretching and core to warm up.
Benchpress 3 * 6 @ 70%
Shoulder Press 3 * 6
Dumbell Bent Over row 2 * 8
Barbell Squat 3 * 6 @ 40-50%
Appreciate some advice re the squat. At the end of the power phase (4 weeks) I was squatting 5 * 5 @80kg.
For maintenance I was planning to lift 3 * 6 @ 40 - 50KG. I find even lifting this light day before a threshold workout for example impacts my progress, I just donât nail the workouts and progress is really slow.
I definitely want to keep the core and upper body stuff for well being. Considering just dumping the squat as intervals are my priority for next few months. Should I persist with squat? Any view from experienced lifters?
Any reason you canât have at least one day between lifting and intervals? Even when in maintenance I wonât lift the day before intervals.
My schedule is
Mon - Off
Tue - Hard Intervals
Wed - Gym
Thur - Hard Intervals
Fri - Gym
Sat - Intervals or hardish roadspin
Sun - Easy Road Spin
I was contemplating 20 min gym on Sunday evening with some stretching / warm up and then do squats only and drop Fri gym.
Canât do double days due to work.
If it was me:
Make Wednesday a recovery ride. No gym.
Do all your lifting on Friday (incl squats)
Most people can maintain strength just fine 1Ă per week.
If you need to, swap your Saturday and Sunday rides around.
That would prioritise the bike work and add a bit of ebb and flow so you can smash those intervals.
I wonder about this. Getting closer to 50 than 40 in age I know that strength training is best to be a well rounded human. I am at the point though that I feel like strength sessions are impacting my interval sessions. I am following Dialed Health 2x a week after never really doing strength in my life - been pretty consistent now for 6 months. Overall I feel much better off the bike - so that is great.
Following Masters LV Plan with 1 more z2 ride.
M: Interval Day - 60 minutes
Tu: Strength Day
W: easier z2 - 60-75 minutes
Th: Interval Day - 90 minutes
F: Strength Day
Sa - z2 - 90 minutes
Su: rest/family day
Itâs getting to the time of year in MN that I want to ride 5x a week and wonder about dropping a strength day. Does it make sense to drop down to only 1x a week dedicated to strength only and maybe 10 minutes a few other days of just core and hip work?
Easy solution would be to just switch We and Su and do the squats on Sunday.