I'm Matt. This is my log.

Empirical goodness
I'm 6'3" (but still growing)
I weight between 175 180 lbs (79.5 and 81.5 kgs), depending on water and food
I am 7% bodyfat and don't plan to try and bring that down; if anything, I'm struggling to keep it from falling


More good information
I have quite good endurance but am unaccustomed to significant impact, as a result of a background in backpacking and cycling

I'm fairly flexible: almost flexible enough to do a proper squat below parallel, but unable (by a decent margin) to lock my back and deadlift off the ground

These two items are the basis for my goals over the winter:
Short term
1) To begin running, building up to mile-long runs on grass, 4-5 times per week
2) To be flexible enough to deadlift a normal bar at standard height (8" I believe)

Long term
1) To build up to 1.5mi - 2mi runs on a paved surface, 4-5 times per week
2) To deadlift my bodyweight (for the sake of round numbers, I will assume I weigh a neat 180 lbs for this goal)

After I get through 4 weeks of that, I'll assess my progress and proceed. Most likely, I will be flexible enough for a proper deadlift by then, and squats will get replaced by deadlifts. Also, running will start happening 4 times a week instead of three

I thought about it and I'm gonna revise my goals from a different point of view:

Focuses and Issues

• My epic battle against flat, flexible arches
• Lower back problems stemming from a lack of hamstring flexibility and postural support muscles, as well as from the first bullet point
• Cycling (oh how I love thee)

So:
Goals (qualitative)

• Improve hamstring flexibility
• Strengthen postural muscles
• Continue strengthening the support muscles relevant to overpronation and flexible arches
• Become a stronger cyclist

Corresponding methods

• Squats with consistent warm-up and work set numbers, focusing on form and depth
• Basic hamstring/glute stretches wherein you bend over and touch the ground, with or without legs crossed
• Deadlifts (from 16" above the ground, until I'm flexible enough to do them properly)
• Core isolations
• Machine calve raises
• Stationary bike (with variable resistance ftw)
• Actual Cycling

So, the short version of weekly schedule

• Monday: Squats, core isolation, calve raises
• Tuesday: Deadlifts, core isolation, stretching
• Wednesday: Stationary bike, stretching
• Thursday: Squats, core isolation, calve raises
• Friday: Deadlifts, core isolation, stretching
• Weekends (when possible): Low-volume cycling

Progression
Squats

• Resistance, reps and sets will stay for a good long time unless goals change or a whole lot of progress is made
• Depth will be recorded as the height of the pins I use. They can be set at 3" intervals, labeled with numbers that increase with proximity to the ground. Each squat session, I'll try to bring one set of 5 down to the next interval. For example, on Monday I will do all six sets at marker 13. The proceeding Thursday I would do the first five sets at marker 13 and the final set at marker 14. The proceeding Monday, I would do the first four at 13 and the last two and 14. Basically, I'm trying for linear progression in my depth.

Captain's Chair

• For the first week or two, I'll keep this constant
• The the first couple of weeks, I'll increase the total time by 10% twice a week (60 seconds Monday/Tuesday, 66 seconds Thursday/Friday, 73 seconds the next Monday/Tuesday and so on)
• Once I exceed 2 minutes total, I'll see how I feel, then probably throw in some fun with medicine balls or holds

Calve Raises

• At first, resistance and sets will be constant as I push for more reps (without breaking form) during the work sets
• Once I hit 180 lbs x 10 x 3 (1 x BW) I'll stay there for a few sessions and focus on form and posture, then bring it back down to 3 sets of 5 reps and starting adding weight
• At 1.5 x BW (270 lbs) I'll probably just stay there and play around (varying rep/set schemes, explosive raises, reactive raises, partial ROM, etc). This is pretty long-term thinking, so depending on progress and circumstances I may end up doing other things.

Deadlifts

• At first, deadlifts will be totally unchanging: 45x5, 75x5, 105x5, 135x5x3, pulling a bar from 16" off the ground
• Once my flexibility improves sufficiently, I'll do these from the standard height of 8"; I'll use the same resistance/reps/sets as I focus on form
• After 3-4 weeks working on technique, and after I stop by primal fitness and get my form approved by one of the trainers (whichever comes second), I'll cut out the last two work sets and begin a gentle linear progression of 5 lbs per session
• Once my work sets reach 180 lbs (1 x BW)... we'll see. It's the same thing as calve raises at 1.5 x BW - pretty far off, and once I get there I'll definitely have satisfied my goal to "strengthen postural muscles" and "improve hamstring flexibility".

Stretching

• I might make little adjustments to my stretching routine as I go along, but I don't foresee much chance happening. At most, I might cut down the hamstring/glute stretches once I'm satisfied with my squat depth and I can deadlift properly

Stationary bike

• These once-a-week 'rides' are separated by 6 days, lots of strength building, and possibly some similar real-world cycling. So, I'll be making pretty big jumps in the wattage I use for the 20-minute portion, adding 50 watts per week (with appropriate adjustments to warm-up wattage) as many times as possible. Cadence will be a constant 90 rpm to imitate actual conditions
• After some experimenting, I learned that the maximum setting is 600 watts; I tried, and after half a minute of maximum effort I managed to nudge that RPM counter from 59 to 60 and stayed there for all of 10 seconds. So of course, this is my goal power level: 90 rpm at 600 watts for 20 minutes. This is another goal like deadlifting 180 lbs or calve raising 270 lbs.

Real cycling

• The warm-up will stay the same (1st and 1st to 1st and 7th, maintaining 60 rpm) pretty much forever, as will the cadence for the main part of the ride (90 rpm)
• During the intense portion of the ride, I'll maintain 90 rpm at a constant gear (which will be different on every ride). What with positive inclines, negative inclines, and street crossings, the effect will be one of moderate difficulty interspersed with brief periods of rest and brief periods of increased resistance
• Starting at 1st and 1st, the main portion of each ride will use a progressively higher gear until I can complete a trip a 3rd and 7th.

Note: Since the hierarchy of intermediate gears isn't clear at first (is 1st and 6th lower or higher than 2nd and 2nd?), I plan to count the spokes on each gear disk and calculate ratios to produce a list of gears from lowest to highest. Not every gear will be used, however. 3rd and 1st uses the largest disk on the pedal end and the largest disk on the wheel end for a 1:1 ratio, and in doing so stretches the chain. 1st and 7th uses the smallest gears on either end to produce the same ratio without the damage. Thus, 3rd and 1st (and other gears like it) will not be used.

Thanks for the advice on flexibility. I wasn't too worried about strength and endurance gains, which have always come quickly for me, but I wasn't sure about flexibility, so I appreciate the knowledge.

I'm just BARELY not flexible enough to do an L-sit at the moment, though I'd really like to incorporate them when I can. Flips also occured to me, but alas, I don't know how to do any. Fortunately, the gym where all this magic will happen is in NE DC, so I'll try and stop by Primal Fitness and learn how to flip, That just leaves the matter of where to do them without terrifying the liability-sensitive staff where I train.


A few years. Even with that experience, I would never attempt this kind of volume for almost any other kind of workout. As it is, I'm working on cycling (extremely low impact and typically trained 5 days a weak), flexiblity (which I confidently describe as "low stress") and support muscle strength (which, as dictated by design and function, are used on a regular basis and are logically trained as such).