(1) Back squat 3 x 5 @ 95#
(2) Press 3 x 5 @ 75#
(3) 3x max pullups (pull, chin, mountain climber) - 16, 13, 12
- Notes: Today is the beginning of a new linear strength program; it is basically following the Witchita Falls template with a few of my own additions. Squatting twice a week, pressing twice a week, cleaning once, and deadlifting once. In addition, I will be doing dips and pullups twice a week, either for max reps or weighted. All of the sets are sets across after a warm up, and the deadlift is simply 1 set of a heavy 5. Saturdays are long metcons or a longer run/swim, but the other metcons will be kept short and heavy. I am planning to commit at least 8 weeks to this strength cycle and see what kind of gains I can make, and then switch over to a normal maintenance program. Haven't quite figured out how I will work in CFE workouts, but most likely twice a week.
- Sleep: 8-9 hours.
- Nutrition: Much better. Feel better as a result.
- Body: Pushing muscles are fried. Also a little sore in the upper quads.
- General: This week will be an easier ramp-up week with light weights to get back into the swing of things and get used to the program.
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