Goals

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Lifting Goals

Meals

DFW

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week	shoulder press	bench press	back squat	dead lift
18	50 - 55	95 - 100	130 - 135	170
17	55 - 60	100 - 105	140	180
16	60 - 65	105 - 110	145	190
15	65	110 - 115	150 - 155	200
14	70	115 - 120	160	210
13	75	120 - 125	170	220
12	75 - 80	130	180	230
11	80 - 85	135	190	240
10	85 - 90	140	200	255
9	90 - 95	145 - 150	210	270
8	95 - 100	155	220	285
7	100 - 105	165	230	300
6	105 - 110	175	240 - 245	315
5	110 - 115	185	255	330
4	115 - 120	195	270	345
3	120 - 125	205	285	365
2	130	215	300	385
1	135	225	315	405

cardio:

Morning of shoulder day = hiit or timed mile.

timed mile = 85% of max, then finish time for 70% of max (walking incline 6%?)

hiit = 1 minute approaching 85% of max (there for 10 seconds only) then 1 minute walk for 20 minutes, then finish time for 70% of max @ incline walk.

All other days: 70% of max for time

run = 2.86 miles @ 70% of max

incline walk

weighted incline walk

bike

eliptical

stairs

weighted stairs

row

hand bike

mountain climber

jump rope

eventual goal: run 2.86 miles at 8mph daily (ideal if this is at 70% of max, if not then continue throwing in 85% of max days on Shoulder days)

record = time & exercise

Bench Ideas:

	Done X	Diff	5x	4x	3x	2x	3x	1x	1x	3x	3x	6x	6x	6x	6x
1		M	100	110	120	120	130	145		135	115	105	105	105	105
2		H	100	110	120	125	130	145	150	135	115	105	105	105	105
3		M	105	115	120	125	135	150		135	120	105	105	105	105
4		H	105	115	125	125	135	150	155	140	120	105	105	105	105
5		M	105	115	125	130	140	155		140	120	110	110	110	110
6		H	105	120	125	130	140	150	160	145	125	110	110	110	110
7		M	110	120	130	135	140	160		145	125	115	115	115	115
8		H	110	120	130	135	145	155	165	145	125	115	115	115	115
9		M	115	125	135	140	145	165		150	130	115	115	115	115
10		H	115	125	135	140	150	160	170	150	130	115	115	115	115
11		M	115	130	140	140	150	170		155	135	120	120	120	120
12		H	115	130	140	145	150	165	175	155	135	120	120	120	120
13		M	120	130	140	145	155	175		160	140	125	125	125	125
14		H	120	130	145	145	155	170	180	160	140	125	125	125	125
15		M	125	135	145	150	160	180		165	140	125	125	125	125
16		H	125	135	145	150	160	175	185	165	145	125	125	125	125
17		M	125	140	150	155	165	185		170	145	130	130	130	130
18		H	125	140	150	155	165	180	190	170	145	130	130	130	130
19		M	130	140	155	160	170	190		175	150	135	135	135	135
20		H	130	145	155	160	170	185	195	175	150	135	135	135	135
21		M	135	145	160	165	170	195		175	155	135	135	135	135
22		H	135	145	160	165	175	190	200	180	155	135	135	135	135
23		M	135	150	160	165	175	200		180	155	140	140	140	140
24		H	135	150	165	170	180	195	205	185	160	140	140	140	140
25		M	140	155	165	170	180	205		185	160	145	145	145	145
26		H	140	155	165	170	180	200	210	185	160	145	145	145	145
27		M	145	155	170	175	185	210		190	165	150	150	150	150
28		H	145	160	170	175	185	205	215	190	165	150	150	150	150
29		M	145	160	175	180	190	215		195	170	150	150	150	150
30		H	145	160	175	180	190	210	220	195	170	150	150	150	150
31		M	150	165	180	185	195	220		200	170	155	155	155	155
32		H	150	165	180	185	195	215	225	200	175	155	155	155	155

mph	h:mm:ss	miles		wake	departure	arrival	finish
8	0:21:26	2.86		7:08 AM	7:18 AM	7:23 AM	7:45 AM
7.9	0:22:15	2.93		7:07 AM	7:17 AM	7:22 AM	7:45 AM
7.8	0:23:05	3.00		7:06 AM	7:16 AM	7:21 AM	7:45 AM
7.7	0:23:56	3.07		7:06 AM	7:16 AM	7:21 AM	7:45 AM
7.6	0:24:49	3.14		7:05 AM	7:15 AM	7:20 AM	7:45 AM
7.5	0:25:43	3.21		7:04 AM	7:14 AM	7:19 AM	7:45 AM
7.4	0:26:38	3.29		7:03 AM	7:13 AM	7:18 AM	7:45 AM
7.3	0:27:36	3.36		7:02 AM	7:12 AM	7:17 AM	7:45 AM
7.2	0:28:34	3.43		7:01 AM	7:11 AM	7:16 AM	7:45 AM
7.1	0:29:35	3.50		7:00 AM	7:10 AM	7:15 AM	7:45 AM
7	0:30:37	3.57		6:59 AM	7:09 AM	7:14 AM	7:45 AM
6.9	0:31:41	3.64		6:58 AM	7:08 AM	7:13 AM	7:45 AM
6.8	0:32:46	3.71		6:57 AM	7:07 AM	7:12 AM	7:45 AM
6.7	0:33:54	3.79		6:56 AM	7:06 AM	7:11 AM	7:45 AM
6.6	0:35:04	3.86		6:54 AM	7:04 AM	7:09 AM	7:45 AM
6.5	0:36:16	3.93		6:53 AM	7:03 AM	7:08 AM	7:45 AM
6.4	0:37:30	4.00		6:52 AM	7:02 AM	7:07 AM	7:45 AM
6.3	0:38:47	4.07		6:51 AM	7:01 AM	7:06 AM	7:45 AM
6.2	0:40:06	4.14		6:49 AM	6:59 AM	7:04 AM	7:45 AM
6.1	0:41:27	4.21		6:48 AM	6:58 AM	7:03 AM	7:45 AM
6	0:42:51	4.29		6:47 AM	6:57 AM	7:02 AM	7:45 AM
5.9	0:44:19	4.36		6:45 AM	6:55 AM	7:00 AM	7:45 AM
5.8	0:45:49	4.43		6:44 AM	6:54 AM	6:59 AM	7:45 AM
5.7	0:47:22	4.50		6:42 AM	6:52 AM	6:57 AM	7:45 AM
5.6	0:48:59	4.57		6:41 AM	6:51 AM	6:56 AM	7:45 AM
5.5	0:50:39	4.64		6:39 AM	6:49 AM	6:54 AM	7:45 AM
5.4	0:52:23	4.71		6:37 AM	6:47 AM	6:52 AM	7:45 AM
5.3	0:54:11	4.79		6:35 AM	6:45 AM	6:50 AM	7:45 AM
5.2	0:56:03	4.86		6:33 AM	6:43 AM	6:48 AM	7:45 AM
5.1	0:57:59	4.93		6:32 AM	6:42 AM	6:47 AM	7:45 AM
5	1:00:00	5.00		6:30 AM	6:40 AM	6:45 AM	7:45 AM
hr 83-87% of max

1 hour temp run:
Stretch.
Warm up - run for 10 minutes at 60% of max.

Run 21 minutes 26 seconds at exactly 85% of max (but not faster than 8mph).
Cool down - run for 10 minutes at 60% of max.
Stretch.

Everything you need to know about heart-rate training - https://www.runnersworld.com/uk/training/beginners/a760176/heart-rate-training-the-basics

How to work out your tempo pace (and 4 tempo sessions to run once you know it) - https://www.runnersworld.com/uk/a775687/how-to-work-out-your-tempo-pace-and-4-tempo-sessions-to-run-once-you-know-it