***rough draft in progress***

This page is to provide a breakdown of my current training regimen.  Hopefully the numbers you see on my main page will make a little more sense once you read this page.  For lifting days I just list the weights for my last work set in my blog posts.   I'll try to update this page as things change.

Lifting: Mon, Wed, Fri
Running Tues, Thurs, Sat

Weight program is done in a 4 week rotation of varying sets and reps for the primary exercises.  Auxiliary lifts and their set and rep schemes are done based on how I feel each day.  I also add in some rotator cuff work 1-2x per week.

Week 1: 3 sets of 3 reps
Week 2: 5 sets of 5 reps
Week 3: 5 sets of 5,4,3,2,1 rep
Week 4: 3 sets of 10,8,6 reps (4,4,2 for power cleans and deadlifts)

Primary: Box Squat and Towel Bench Press
Auxiliary lifts: One-arm Dumbell Snatch and Pull-ups

Primary: Power Clean and Deadlift
Auxiliary lifts: Dips or Incline Dumbell Press and Bicep Curls (any variation)

Primary: Squat (below parallel thanks to safety squat) and Bench Press
Auxiliary lifts: Overhead Press (any variation) and Pull-ups


Interval workouts using a Garmin 405 on American Tobacco Trail

Medium distance tempo trail (single track @ Umstead/Eno) run

heart rate controlled long trail (single track @ Umstead/Eno etc) run (generally average under 155 for a duration of 2+ hours)