Friday:
Warmup B
Squat 5rm
Pause sq 2x6x75
Chinups 5x9
5lb pr on the squat. Hopefully I can get one more testing session before the cold weather gets here… Over the winter I’m gonna try and get one low volume sprint session in per month over 10-30m.
Pizza and spinach salad with tons of greek salad dressing… Let’s see how many granola bars i can put away tonight.
Saturday:
Military press 3x4
Pullups 5x6
BB work
Static stretch
No running - too lazy this morning.
Week 10:
Monday:
Warmup B (minus static stretching)
Squat 6x4x77.5% r 120s
Pendlay row 3x8
Planks 5x60
Got it done… Felt weird not doing static stretching today.
Tuesday:
Bench 90x2 95x1 101x1 (decided to go 10lbs more - felt strong today)
Cg bp 3x2x95
Bench pause 1in off chest 3x3x85
Row 5x10 / Db support row
Db front raise 3x12
Db tri ext 3x12
Static stretching
25lb increase!!! I had more in the tank but wanted to end on a good note. I didn’t know what to expect from the bench because I only been benching once a week and not very heavy. I decided to do db support row to allow my lower back some extra rest because it didn’t feel great today. No running.
Wednesday:
Warmup S
Fsq 70 80 90 x2
Deadlifts 3x6x80 (3in blocks)
Pullups 5x10
Hanging kneeups 5x15
Solid workout…
Thur: REST
Fri: LB
Finishing up week 10 today!!! Training has been going great - performed heavy bench press on Tuesday with a 25lb increase. I’m predicting at least a 60lbs increase on the back squat. Phase 3 will be wrapping up in 2 weeks follow by a 4 week hypertrophy block!!! Gonna try and perform as much volume as possible in the upcoming hypertrophy block. 2 squat, 2 bench, and 1 deadlift session. Each lift will rotate high-med-low sessions. Most of the secondary work will be using a RPE of 6-8. For example:
High days: 6-8 70-75% reps OR 6rm
Med days: 8-10 65-70% reps
Low days: 10-12 60-65% reps
Volume will be king in this block…
Yeah RB but how fast are you? 
What kind of running have you been doing?
I guess your goals are to get stronger?
1: Too slow!!! Hopefully 6.90-6.98 60m next year - not bad for a old man closer to 40…
2: Testing 30’s once a month. Tempo twice a week.
3: Increase sq/bp/dl over the next 8 months. In the spring ill take this new strength to the track for another 8 months of fine tuning.
The 3yr (2013-2016) layoff was something serious…
You are right. Not bad for a masters athlete.
What do you mean you test your 30’s 1 x per month? Are you performing speed training each week? Or just tempo 2 x per week?
So what you are focusing on is getting stronger and it’s working so that is good.
I perform some type of tempo work indoors bike/treadmill etc twice a week and every 4th week when i unload my weights I test my 30’s using a speed trap timing system. I will perform one more testing session and pack it up for the winter. I’m not interested in running in cold weather. Baby steps - focus on getting strong over the fall/winter and move to the track next spring/summer. I want my son to see me race and I want to be able to compete with him in the upcoming years. I also have some unfinished business on the track.
Friday:
Warmup B
Squat 3rm
Pause sq 2x4x80
Chinups 5x10
2.5lb PR… I decided to repeat the same weight i did several weeks ago because I wanted cleaner reps and a little added recovery. I added the 2.5 because I used clips today.
How old is your son now?
Young, going on 2.
Saturday:
Military press 3x3
Pullups 5x7
Cardiac work 20mins
Presses actually felt good wish i could say the same about the pullups.
Week 11:
Monday:
Warmup B
Squat 6x3x85% 150s
Pendlay row 3x6
Planks 5x60
Tuesday:
Bench 5x2x85%
Cg bp 3x2x90
Bench pause 1in off chest 3x5x80 (all the way down - up 1in and pause - press up)
Row 5x8/Db support row(easier on my back then seated row)
Db front raise 3x10
Db tri ext 3x10
No running today, wanted to give my lower back some rest.
Wednesday: Neural Session
Fsq 4-2-1 top set at 315x1 (short rest)
Deadlifts 5x1 top set 455x1 (short rest)
Hammer lat pd 5x12 (easier on left forearm/elbow)
Mod hanging leg raises 5x15 (easier on left forearm/elbow)
Thur: REST
Fri: LB
Quick session today - about 40-45mins. Goal was to fire up the nervous system for Friday.
Active recovery session: Taking my son for a walk and house chores…
Friday: Bodyweight 178.9lbs
Warmup B
Squat 1rm
Pause sq 2x3x85%
Chinups 5x11-13/Lat pd front 5x12 (easier on forearm/elbow)
My back squat increased 65lbs over the past 11 weeks. I left 10-20lbs in the rack because I wanted to end on a good note (good clean/strong rep). No point in pushing like a dumbass when I still have 5 months of strength work on deck. My legs felt GREAT and I felt strong overall - def the best i felt over the past 11 weeks. Looking like the weather should hold for sprint testing next Friday. I’m not expecting much because I gained a couple pounds, haven’t done much tempo, and the cumulative fatigue. I’ll be happy with maintaining. Starting next phase I’m gonna give creatine one more try 2.5grms before/after training.
Sat: UB
Sun: Rest
Deload next week.
Saturday:
Military press 3x2
Pullups 5x8
Treadmill 2x3
Solid!!! Ready for the deload week!!!