Tentative Lifting Schedule

5 Day Cycle


Day 1: (NO RUNNING)
(1) B Squat 1RM + (6s x 2r @ 80%1RM)
(2) Bench 1RM + (6s x 2r @ 80%1RM)
(3) OHP 1S x 20r @5lbs greater than last completed set of 20
(4) Reverse Hyper: 4s x 10r


Day 2: (Run 5 Miles OR paced quarter miles or Row 40 minutes)
(1) B Squat 10s x 5r @(previous 1RM-150lbs)
(2) Pushups 10s x 11 reps
[B SQUAT AND PUSHUPS ALTERNATED]
(3) Deadlift 1RM + (6s x 2r @80%1RM)

Day 3: (Run 5 miles OR paced quarter miles or Row 40 minutes)
(1) B Squat 1RM + (6s x 2r @ 80%1RM)
(2) OHP (5s x 5r)
(3) Bicep Curls (5s x 10r)

Day 4: (NO RUNNING)
(NO LIFTING)

Day 5: (Run 5 miles OR paced quarter miles OR Row 40 minutes)
(1) B Squat 1RM + (6s x 2r @ 80%1RM)
(2) Bench 1RM + (6s x 2r @ 80%1RM)
(3) Reverse Hyper (4s x 10r)

Day 6: (Run 5 miles OR paced quarter miles OR Row 40 minutes)
(1) B Squat 10s x 5r @(previous 1RM-150lbs)
(2) Deadlift 1RM + (6s x 2r @80%1RM)
(3) Bicep Curls (5s x 10r)

Day 7: (NO RUNNING)
(NO LIFTING)



Highlights of this cycle:
1) DL'ing comes up twice a week
2) Squatting 5 days/week. (Up from current 4 days)
3) Includes option of subbing rowing for running
4) 2 off days/week
5) Bicep curls come up twice a week (addresses my weak tendon issue)
6) Except for day 1, none of the lifting sessions are marathon sessions.