2/26: Full body
Squat 5x5,5,5,5,3
Bench 5x5
Hammer strength lat high row 5x6
Db seated shoulder press 5x8,8,5,8,8
Weighted dips 5x8
Db curls 5x12
Notes: If you've been following my workouts, you've seen this one almost every week. If I did nothing else but this workout or some variation of it, even if just once a week, I'd be okay. Really trying to continue to push max weights on these lifts to maintain strength as I increase my running volume. It's important to continue to strength train and at least keep squats in my programming when I'm running.
2/27: Easy Run
8 miles easy pace
2/28 AM Run; PM Recovery
AM: 10k run pushing pace
Notes: Effort was about a minute faster than my easy runs.
PM: pulls ups, hip flexors, recovery
50 perfect form pull ups
Band work for hip flexors
Stretch & Other recovery
Notes: pull up was performed with full dead hang extension and 2 second pause at lengthened position, chest to bar, was doing 3-5 rep sets
2/29: AM Run, PM Push
AM: 10k easy pace run
PM: Push
Bench press 3x10, 1 drop set
Incline hammer press 3x12
Machine fly 3x8
Rear delt fly 3x10
Side raises 5x15
Db skull crusher 3x12
Tricep extension 3x10
3/1: AM Run, PM Back
AM: 10k easy pace run
PM: Back
Pulldowns 4x15,12,8,8
Weighted Pull Ups 4x5,5,5,5
Cable Rows 5x12
Cable pull overs 4x12
DB Curls 4x12
Hammer Curls 3x12