***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
LIFTING
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)
Repeat
Monday:
Primary: Box Squat and Towel Bench Press
Auxiliary lifts: One-arm Dumbell Snatch and Pull-ups
Wednesday:
Primary: Power Clean and Deadlift
Auxiliary lifts: Dips or Incline Dumbell Press and Bicep Curls (any variation)
Friday:
Primary: Squat (below parallel thanks to safety squat) and Bench Press
Auxiliary lifts: Overhead Press (any variation) and Pull-ups
RUNNING
Tuesday:
Interval workouts using a Garmin 405 on American Tobacco Trail
Thursday:
Medium distance tempo trail (single track @ Umstead/Eno) run
Saturday:
heart rate controlled long trail (single track @ Umstead/Eno etc) run (generally average under 155 for a duration of 2+ hours)
