I am a frequent reader of T-Nation but not a big poster. I am 38 and below is my workout regiment. I am not one bit knowledgable as most of you. I just go in the garage and lift. I of course try to keep good forum when lifting but just lift. Any advice would help. I do struggle to know where my balance is.
Mon-Wed-Fri = Run 4 miles (maybe 9 minute mile average)
Sun-Tues-Thus= Lift below but Sun 2x6, Tues 2x8, and Thurs 2x10. of course weight is lowered as reps increase.
Clean and Press
One arm rows
Cl0se grip bench
I know the runs are mabye not recommended but my days in the Marines keep me running and I like it. Well some days more than others. Like I said. I just go in the garage and lift.
Like others here, I have a bias against running, but the most important point is that whatever you do for training, it has to be fun. Else why do it?
That’s a lot of work in a session and your volume might eventually stall progress (but then - what program doesn’t suffer from that?). You’re wise to keep it to two sets. But, y’know, if it’s working’ for ya, keep on truckin! I’d personally do cleans OR deadlift in alternating sessions rather than both in the same session. Other than that I really like your exercise order. Natural movement from explosive to heavy work to assistance movements. Well thought out.[/quote]
Thanks. I actually only rest for 45-1 minute. The harderest is when I do day 2. My running is habitual. It keeps my weight down (200lbs). There are days i hate running and days I love it. Same as lifting. My whole time in the garage is no more than 35 minutes when I lift. I make every rep hard and intense with 3 breaths between each rep.