Deadlifts remain my favorite lift. I do have to apply some regulatory mechanisms, or I will deadlift till I'm ready to fall over on the platform.
For this block of training I've been combining cardio with strength training. I perform 40-60 minutes on the treadmill, take 5-10 to minutes to let me heart rate recover then move into strength training. From my reading and research aerobic capacity and VO2max seem to be some of the best predictors of health span and longevity. It is possible that cardiovascular training can cause some interference with strength training but I haven't reached that state yet. If and when I do I'll readjust my programming.
There are some studies that show increase walking and running economy from lower body strength training (squats, deadlifts, leg press, etc.) Essentially that means an individual uses less oxygen at the same pace when they gain leg strength. My resting heart rate has been decreasing, and my heart rate has been decreasing at a given speed - so the strength training is at the least not hampering gains in cardiovascular fitness.
I've kept my routine relatively simple and constant, after the treadmill I bench press, then deadlift, pullups, weighted abdominal exercises, then leg press. I'm not well proportioned for squats - tall with long femurs, but I've been occasional throwing in some Zecher squats.
Tuesday's session felt great. My regulatory mechanism is bar speed. I kept the weight relatively light, and focused on accelerating the bar off the floor with as much speed as I could generate. Three (3) sets of five repetitions. I lift with a conventional stance, a double overhand grip, and no belt. I'm keeping loading around 55% of my one rep max, it's light but appropriate for speed reps, that loading also allows me to train deadlifts more frequently which I enjoy.
For my Wednesday's session I'll add a few pounds to the bar, and see how that impacts speed.
I do use the leg press as deadlift assistance and take my last set to or close to failure. I'll run this programming, until I stop making progress. At that point I'll rotate the lifts, and adjust the rep scheme.
Sounds fantastic. I get a bit bored doing cardio, but I've been sitting on the exercise bike for about twenty minutes and using that time to read ebooks on my phone (or if Its an audio book, continue listening to whatever book I've been up to).
The time drags on sooooo slowly when doing cardio, I get so freakin' bored.
music, music, mucic...the only way I can do cardio, simply can't stand the boredom without music, some rousing rebel songs do the trick nicely :-)
Music definitely helps, but my thoughts are always of the wondering type. I enjoy the weight lifting side of things way too much. :D
I do mental arithmetic or attempt to recall passages that I have read recently.
I see tons of people playing solitare or sudoku on the cardio machine touch screens.
Interesting choice of follow.
“love how you’re balancing cardio and strength. vo2max insights are super interesting—thanks for sharing your routine!”
Thank you. I think for most of us who are pursuing fitness, some balance of strength training and cardio is appropriate. At the outlier regions of elite marathon runner or elite powerlifters specialization is a factor, but 98.5% of us will never be elite by definition.
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