Strength Day

This is the beginning of another adjustment in my routine. Instead of doing a Leg Day and an Upper Body Day, I am combining them into a strength day. Squats and Deadlifts are the cornerstone of this day and then rotate between Push Press and Bench Press.

My weekly routine will now have two body weight days which emphasize upper body, two strength days which emphasize lower body, and during the weekend I will get in a long run endurance day or a kettlebell conditioning workout. I will make new adjustments to this routine when spring rolls around to ramp up my conditioning.

Warm Up:

• 50 Jumping Jacks (http://youtu.be/dmYwZH_BNd0)
• 40 Body Weight Squats (http://youtu.be/QKKZ9AGYTi4)
• 30 Sit Ups
• 20 Judo Push Ups
• 10 Burpees (http://youtu.be/O7_TBHno0Os)

Strength Exercises

• Barbell Squats (http://youtu.be/b_uAOqA-pxY)
• Barbell Deadlift (http://youtu.be/nFw69zIssgQ)
• Barbell Shoulder Press (http://youtu.be/8gVEdhS5AEs)
• Bench Press (http://youtu.be/gRVjAtPip0Y)

Notes / Results:

• Time: 55 minutes
• Weight: 195

• Squats
• Previous High:3@165
• 12@95*, 10@115*, 8@135*, 5@145*, 3@155*
• Deadlift
• Previous High: 5@275
• Sets: 12@195*, 10@215*, 8@235*, 5@245*, 3@265*
• Press
• Previous High: 3@100 or 1@105
• Sets: 9@85, 10@80, 8@85, 5@90, 3@95*