Mon: 5 miles AM with wife, 5 miles PM with wife and dog Tues: 3-4 miles AM with wife and dog, 3-5 mile hard tempo with 2 miles slow jog warm up and 2 miles slow jog cool down, followed by lifting (squat, dragonflags, curl to press, db rows, dl, planks, lat pulldowns) Wed: 10 easy on my own Thur: same as Tues but replace tempo with either sprints, VO2max intervals, or a longer slower tempo. Replace curls and rows with pullups and dips, replace dl with box jumps, replace lat pulldowns with bench. Fri: off or 10 miles easy Sat: long run with wife, 13-20 miles (first 4-5 miles with dog) Sun: 5 miles AM easy with wife and dog, 5 miles PM easy with wife.
We run a 4 or a 5 mile loop with the dog that ends at home, drop her off there, then go out to finish our run together. Though she's a fairly smart dog; I couldn't train her to return home if we were out running, but we run the same routes with her regularly enough that if she ever got loose she could easily find her way home.
>>35511455 it depends, i'm a natty lifter and during holidays if i've got nothing better to do i train even 10times a week, obv you cant squat all the them 5/10 sessions are just tech and speed work. you can still squat 6xweek and make hella gainz (315 to 335 front squat in 3 weeks lads) if you spread the volume correctly
>>35508164 So you put little to no effort in the first time so you can say you lift twice a day? Waste of time and energy, likely you're NEET. Naw son, if you're not leaving it all on the floor, you're not gonna make it.
Not much. I do 3 to 4 sets of 8, and I try to do them for power. Currently use 125. I've thought about using 135, but that little extra really takes away from any speed I have doing the reps. Which sucks, because I'd really like to be able to say I do at least one plate for reps.
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