Critique my Strength Routine

I would add a hinge to day 2.

I would have horizontal pulling and pushing on day 2.

In a given week you should do horizontal pulling, horizontal pushing, vertical pulling, vertical pushing,.

You stated you do upper body lifting in the afternoon, perhaps you do push ups then which takes care of your horizontal pushing. Some form of row should be done during the week.

I'd throw in some hills, specifically hill bounding and do other running drills between your sets.

This is pretty good and runner specific. If you have access to a pulley machine, the pilof press is another really good exercise for runners.

coach wrote:

I would add a hinge to day 2.

I would have horizontal pulling and pushing on day 2.

In a given week you should do horizontal pulling, horizontal pushing, vertical pulling, vertical pushing,.

You stated you do upper body lifting in the afternoon, perhaps you do push ups then which takes care of your horizontal pushing. Some form of row should be done during the week.

Thank you!

I can replace the lunge on day 2 with RDLs and add in rows. I do push-ups on the easy day core/mobility/band work days.

What other exercise would you recommend for upper body? My Sunday lift post long run is usually lighter stuff, like the Bowerman TC upper body routine, dips, push-ups and pull-ups, core, mobility and band work.

Sounds like you have everything covered.

fjejidndejdj wrote:

coach wrote:

I would add a hinge to day 2.

I would have horizontal pulling and pushing on day 2.

In a given week you should do horizontal pulling, horizontal pushing, vertical pulling, vertical pushing,.

You stated you do upper body lifting in the afternoon, perhaps you do push ups then which takes care of your horizontal pushing. Some form of row should be done during the week.

Thank you!

I can replace the lunge on day 2 with RDLs and add in rows. I do push-ups on the easy day core/mobility/band work days.

What other exercise would you recommend for upper body? My Sunday lift post long run is usually lighter stuff, like the Bowerman TC upper body routine, dips, push-ups and pull-ups, core, mobility and band work.

Nothing needs to be added other than a horizontal pull. You're pulling, pushing, hinging, lunging, and squatting.

% of max in these lifts?

How are they being paired with your running schedule? You say “hard days”, but does that mean hard running days or lifting?

Are you lifting before running or after?

I'm curious - Why side lunge?

otter wrote:

% of max in these lifts?

How are they being paired with your running schedule? You say “hard days”, but does that mean hard running days or lifting?

Are you lifting before running or after?

Paired with hard running days. Workout in the morning, double and lift in the afternoon.

No idea for % max. I’ve never done a one rep max test. I lift heavy, for me, and make sure form is good.

Why side lunge? It’s a movement in a different plane than running.

I agree with pretty much everything that's been said, it's a solid program. Some small changes I'd suggest:

-start each session with your heavy bilateral (squat or DL) before moving to accessories.

-I'd replace the lunges on squat day with a posterior dominant/hinge movement, whether that be a bridge/thruster variation, pullthru, GHR, GM, reverse hyper, etc.

-throw in a horizontally push somewhere

-switch up your accessories every 2-4 weeks. Especially add some lateral variation past side lunges. This can be as simple as changing your lunge angle, or doing musketeers, or side/crossover stepups

I agree with pretty much everything that's been said, it's a solid program. Some small changes I'd suggest:

-start each session with your heavy bilateral (squat or DL) before moving to accessories.

-I'd replace the lunges on squat day with a posterior dominant/hinge movement, whether that be a bridge/thruster variation, pullthru, GHR, GM, reverse hyper, etc.

-throw in a horizontally push somewhere

-switch up your accessories every 2-4 weeks. Especially add some lateral variation past side lunges. This can be as simple as changing your lunge angle, or doing musketeers, or side/crossover stepups

WT x REPS x .0333 + WT = Estimated 1 Rep Max

A couple different ways to self modulate and self progress:

Ramped sets: Goal Reps 4-6

Set 1 approx 60% Max, 5 reps

Set 2 add 10-20lbs or 5-10%, 5 reps

Set 3-5 keep adding 10-20lbs or 5-10% until you can no longer do 5 reps

*If you did more than 5 sets then start heavier or take bigger jumps.

*Once you can do 6 reps on that final weight increase by 5-10%

*Rest as needed. 120-180s rest before final set.

Example: Back Squat

Wk 1: 185x5, 225x5, 275x5, 315x3

Wk 2: 185x5, 225x5, 275x5, 315x4

Wk 3: 185x5, 225x5, 275x5, 315x5

Wk 4: 185x5, 225x5, 275x5, 315x6

Wk 5: 185x5, 225x5, 275x5, 335x4

Straight Sets: Goal Reps: 5

*A max set of 5 I about 85% of your max (lookup NSCA Loading Chart.....it's helpful)

So do 3 sets of 5 @ 80% 1RM.

*If you can do all 3 sets of 5 add 10-20lbs or 5-10%.

*You should be like a 5,5,3 or a 5,4,3....something like that...due to fatigue.

*120s rest.

*Continue week to week until you can do all 3 sets of 5, bump the weight continue.

I would do ramped sets on the main left (Squat or deadlift variation) then straight on the other lifts.

Alan