Strength and Conditioning


  • Run a mile at a 6:00 pace.
  • Do 100 pushups and 20 pull-ups.
  • Deadlift 95 lbs for reps.
  • Overhead press 45 lbs for reps.
  • Bodyweight squat below parallel without posterior pelvic tilt at the bottom.

Monday Wednesday Friday
– 4 x 400 m @ 1/4 pace (Reduce rest between intervals.)
– Pushups (failure) drop set into Incline Pushups
– Banded Pull-ups (failure)

Tuesday Thursday Saturday

– Compound Exercises:

  • Barbell Romanian Deadlift
  • Barbell Bent Over Row
  • Barbell Flat Bench Press

– Unilateral Exercises:

  • Dumbbell Bulgarian Split Squat
  • Dumbbell One Arm Incline Bench Press
  • Dumbbell One Arm Bent Over Tripod Row

– Assistance Exercises:

  • Dumbbell Sprinter Lunge
  • Dumbbell Standing Overhead Press
  • Lean Back Lat Pulldown

OK? You know that’s not even a plate for deads and just the bar for press, right?

Blockquote[quote=“iamawesomedev, post:1, topic:247349”]
Bodyweight squat below parallel without posterior pelvic tilt at the bottom.

Not sure how posterior tilt in the squat is a problem, but OK.

Once I get there, I will set new goals.

I think you made a mistake. Just highlight the text and click the quote icon. You don’t need to blockquote.

I believe it’s called “butt wink.”

I think that’s anterior pelvic tilt. It’s also not that big a deal unless it’s very marked.

Not if using a standard bar. Tis light though.

Standard bar is 45 lbs, no? Then another 45 each side for a plate make 135 lbs.

Standard bars can weigh 5 to 10kgs.

Got you. I think of those as shit bars. Very few gyms I know of have them.

Every gym has them. Mainly for arm curls, military press etc

Where you are, maybe. Not around here.

So-so, but I get where you’re coming from

If he can do 20 pull ups but only deadlift 95lbs he must be skinny light.

I think the word you’re looking for is lying :joy:

Pretty much anyone who can do 20 pull-ups will be able to deadlift 135 lbs and probably press almost as much.

I never said I can do 20 pull-ups. My goal is to get to that many.

Or weigh 44kgs dripping wet lol

Yes, but if you get there you’ll be able to deadlift more than 95 lbs and press over 45 lbs.

TBH your goals are just odd. People are going to question them

How many push ups in a row can you do now?

How should I adjust them? I want to get good at running and calisthenics but also at gaining strength. What is so odd about that?

Choose weights for the 6 to 12 rep zone. You shouldn’t be doing high reps on deadlifts.

Just the numbers. I can barely fathom anyone so weak they have to set their deadlift goal so low. Press likewise. Even someone weighing around 100-120 lbs is going to be able to pull 135 lbs off the floor pretty soon and press the empty bar.

The way you’re setting your goals out (20 pull-ups, 100 push-ups, DL 95 lbs, press 45 lbs) is confusing to me. When you can do 20 pull-ups and 100 push-ups even if you’re only weighing around 100 lbs it’s almost certain you’ll be able to deadlift 135 lbs and press 45 lbs without much trouble at all.