206-209 this week.
Clear your box dude
Mon:
squats 3x3
db floor press 3x10
row 3x10
hypers complex 2x10
195x6
235x4
285x2
315x3
365x3
415x7
deadlift
3 way pullups 10 8 6
135x5
225x3
315x1
365x1
405x1
455x1
505x1
Stopped at 505, had 550+ in me today…
Pretty strong man^^
Thanks man, I usually run my best when my max strength numbers are high.
^^ Yea, same here, I think lifting heavy weight helps build confidence on the track.
whats your weight right now
Varies, usually 200-203.
So heavy. But if you can carry it. Im at 173 now. Wanna get to 169 by august before i resume real training.
I was at 209 at one point.
hypers 3x10
hammer seated row 3x8
db bp 2x10
db rev lunge 2x8
Next week will be unload lower body and week 1 of 3 - max strength for upper body.
squats 60x3 65x3 70x3
1a: rdl 2x8
1b: rev lunge 2x8
2a: pull thrus 2x10
2b: calf raises 2x15
2c: w bridge+glute walk 2x15 2x8
abs 100x
Intensive max strength block while working on balancing out the body.
bench 5x55 62.5x5 70x5 77.5x5 85x5
bent row 4x8
A1: shoulder complex 2x10 (couldn’t do Oh press AC is still giving me issues)
A2: jm press 3x8
B1: low trap raise 3x10
B2: curls 3x10
15mins ellp
15mins stair climber
are you planning on running next season?
Don’t know.
Thur:
deadlift 275x3 295x3 295x3
good morning 2x6
split squat 2x6
hypers 3x10
w hip thrust+st ad 2x8 2x15
abs 100x
stepper…what are you, a bodybuilder now?
LOL- non-specific general fitness work for about 4 weeks.
BTW - stair climber is great cardio.