Day 2 — Upper strength + hypertrophy

Use upper strength warm-up.

A. Bench Press

225 x 5
230 x 5
235 x 4
240 x 2
240 x 2
230 x 5 back-off
Rest 2:00 after first 2 sets
Rest 2:30 after 235
Rest 3:00 before and after 240 sets
RESULTS: 225, 230, 235 only 3 reps, 240, 240, 230 only 4 reps

B. Chest-Supported DB Row

3 x 8 @ 62s
1 x 6-8 @ 70s
Rest 75-90 sec
RESULTS: Done, last 2 reps of 70# slow and not perfect

C. Incline DB Press

70 x 6
62 x 10
62 x 10
Rest 90 sec
RESULTS: barely got last 2 reps of last set.

D. Half-Kneeling 1-Arm DB Press

35 x 8/side
35 x 8/side
44 x 5/side
35 x 8/side
Rest 20 sec between sides
Rest 60 sec between sets
RESULTS: done. 44# was ugly, but reinvigorated last set of 35 so that it felt easy! 44 not all reps were perfect.

E. Cable Face Pull

3 x 12-15
Use a load that keeps reps clean
Rest 45 sec
RESULTS: 85# x 15, 87.5 x 15, 87.5 x 12

These workouts are a grind. I pick a spot on the sidewalk, run up around the end of Saratoga, back down and around the culdesac to the right, then up past our house to the first corner.

It goes well in the middle once my body has done 1 rep, then it's fatigue at the end pushing my time higher.

I love the feeling of the strain.  It hurts, I want to stop, but I also like it.  It makes me feel so alive.  It makes me feel like I did something good for myself, and my future.

DAY 6 — RUN WORKOUT: MILE SUPPORT
Warm-up:

Easy jog — 8 min
Walking lunges — 10 total
Air squats — 10
Pogo hops — 20 sec
Relaxed strides — 2 x 20 sec
Easy jog/walk — 2 min
Workout:
 5 x 600m

Rest 2:00 walk/jog
Target pace:

Rep 1: 2:12
Rep 2: 2:12
Rep 3: 2:10-2:11
Rep 4: 2:10
Rep 5: 2:08-2:10
Cool-down:

Easy walk/jog — 8-10 min
Daily goal:

Fast but relaxed
No rep slower than rep 2
RESULTS: Brutal workout.  My times at an actual 600m measured in my neighborhood: 2:16, 2:10, 2:10, 2:11, 2:12

DAY 2 — UPPER STRENGTH + HYPERTROPHY
Warm-up:

Easy bike — 2:00
2 rounds:
Band pull-aparts — 10
Scap push-ups — 8
Push-ups — 8
Empty-bar rows — 8
Rest 30 sec between rounds
Empty-bar bench — 2 x 5, rest 30 sec
Workout:
 A. Bench Press

225 x 4
230 x 4
235 x 4
240 x 3
240 x 3
Rest:
2:00 after 225 and 230
2:30 after 235
3:00 before and after 240 sets
Goal: make 240 more repeatable by doing a little more work below it
RESULTS: Barely got the last 2 reps of 240 in set 5, but got it.

B. Chest-Supported DB Row

4 x 8 @ 62s
Rest 75 sec
Goal: cleaner volume than 70s for 8 would allow
RESULT: Got it done as prescribed, tough but doable.

C. Incline DB Press

Set 1: 70 x 6
Sets 2-3: 62 x 10
Rest 90 sec
RESULTS: tough but got it done, barely on set 3.

D. Half-Kneeling 1-Arm DB Press

3 x 8/side @ 44 on set 1 only if stacked
Otherwise 35s across
Rest 20 sec between sides
Rest 60 sec between sets
RESULTS: Only got 6 of 44#, but then the 35s for sets 2 and 3 with little real problem.

E. Cable / Band Face Pull

3 x 15-20
Rest 30 sec
RESULTS: Did the cable pull at 90# to the face.

Daily goal:

Strong but controlled pressing
More upper-body volume without wrecking recovery

DAY 1 — LOWER STRENGTH + POWER
Warm-up:

Easy row — 2:00
Ankle rocks — 10/side
Cossack squats — 8 total
Empty-bar front squats — 2 x 5, rest 30 sec
Jump squats — 2 x 3, rest 30 sec
Workout:
 A. Box Jump

4 x 2 @ 31"
Rest 45 sec
Goal: quiet, springy, athletic
RESULTS: No problem - should I make this higher?

B. Front Squat

195 x 4
200 x 4
205 x 4
205 x 4
210 x 2 if set 4 is clean and fast; otherwise 205 x 4
Rest:
2:00 after 195 and 200
2:30 after 205 sets
3:00 before the 210 set
Goal: build volume around your new strength
RESULTS: No real problem here, as prescribed.

C. DB Front-Rack Split Squat

3 x 8/leg @ 53s
Rest 20 sec between legs
Rest 75 sec between sets
Goal: more hypertrophy and control than last block
RESULTS: No problem, as prescribed.

D. Weighted Strict Pull-Up

4 x 4
Sets 1-3 @ 50 lb
Set 4 @ 55 lb if bar path and ROM stay clean
Rest 90 sec
RESULTS: A bit tougher this week but got it done.

E. Hanging Leg Raise

3 x 10
Rest 45 sec
Goal: every rep to the same height
RESULTS: A bit of a struggle to get my legs to the same height over last couple reps.

Daily goal:

Make 205 x 4 look owned
Leave with good leg pop, not a dead low back

DAY 4 — POSTERIOR CHAIN + CARRIES

Warm-up:

Easy bike — 3:00
KB deadlift with 35 — 10
Glute bridges — 10
Reverse lunges — 8/leg
Light trap-bar reps — 2 x 5
Rest 30 sec between pieces

Workout:

 A. Broad Jump

4 x 2
Full reset
Rest 45 sec
RESULTS: Done.

B. Trap Bar Deadlift

8 x 4 @ 285
Rest 90 sec

Goal: more density and total work than last block, still fast

RESULTS: Done, slight grind at end.

C. DB Reverse Lunge

3 x 8/leg @ 62s
Rest 20 sec between legs
Rest 75 sec between sets

RESULTS: Done, no real problem.

D. Barbell Hip Thrust

4 x 8
285, 295, 305, 315
Rest 90 sec
If 315 is clean, keep it there next week too

RESULTS: Done, no real problem.

E. Farmer Carry

5 x 60m @ 62s
Walk-back recovery
Rest until breathing is under control, usually 60-75 sec

RESULTS: Got it done no problem, just slightly tough set 5.

F. Copenhagen Side Plank or Standard Side Plank

3 x 20-25 sec/side
Rest 20 sec between sides
Rest 30 sec between sets
Daily goal:

Glutes and trunk do the work
Back stays quiet

RESULTS: Got it done, slight knee discomfort on inside.

DAY 3 — ZONE 2 RUN

Warm-up:

Walk/jog — 5 min
Walking lunges — 10 total
Air squats — 10
Relaxed strides — 2 x 20 sec
Walk-back recovery

Workout:

Gradual ramp — 10 min
Steady run — 45 min
Cool-down walk — 5 min
HR target:

126-132 bpm

Finish:

4 x 15 sec relaxed strides
Full walk-back recovery

RESULTS: 60 minutes @ an average 135 BPM