For the next twelve months, I have the following goals:
Bench 275 for 1RM
Deadlift 375 for 1RM
Squat 315 for 1 RM
OH Press 190 for 1 RM
Run sub-6:00 minute mile
Are these goals contradictory? Too diverse?
Last week, I did the following:
Squats 3/5/1 FSL 1x8 - BB Shrugs (100 reps) - BB Curls (100 reps)
200 meter run x 10 40s goal time, 2-minute rest
Bench Press 3/5/1 + Rest Pause - Pullups (100 reps) - DB Nosebreakers (100 reps)
- I don’t have a way to do dips, so I can’t do them.
Jump Rope 15 minutes 60s/30 s work/rest
1-mile run (timed)
400m run x 5 85s goal time, 3-minute rest
OH Press 3/5/1 + Rest Pause - Shrugs DB (100 reps) + DB Step-ups 3x10 - RDL 3x10 + Hammer Curls (100 reps)
Hill Sprints 100 meters x 20
Jog/Walk 45 minutes @ <11-minute pace
Deadlifts 3/5/1 + TM x 1-2 - Inclined BP 3x10/Close-grip BP 3x10 + Chinups (100 reps)
Hill Run 1/4 mile x 4
Bike or Walk for recovery
I’ve done something similar before when I was looking to lean up a little before the beach. I didn’t have any recovery issues. I worried it might be a lot on my legs, but it didn’t bother me. Opinions?