So, I'm re-starting a log. Just finished up a 12 week mount dog inspired cycle and I'm looking to get back into heavy lifting so I'm on my second week of a west side style-ish lifting. My program looks like this:
AM: Main lift
PM: Accessory/recovery work
2 days on, 1 day off. Sunday is a rest day where I plan on doing runs when I feel like it.
I'm wanting to get some strength back on my main lifts and increase my conditioning going into the 9/11 stair climb in Nashville in September. I've been rehabbing my back for the past 6 months and am finally getting back into heavier squatting. At this point regular deadlifting is still a no-go (I have a bone spur problem on the front of my knee anyway), but I've started incorporating some trap bar pulls.
195x6 Cluster set
115 (50 pounds of earrings)x15
225 is only 5 pounds off an all time PR from when I was 30 pounds heavier. Strength is really bouncing back, I actually missed 205 2 weeks ago, lol.
For a correct speed video: