Today the plan is a 1-2 mile jog and then the high rep conditioning protocol in the weight room.

I always warm up my shoulders first thing when I walk into the gym. 5 lb weight in each hand and do several reverse flies, and shoulder rotations to loosen up the upper body. I can’t believe more people don’t warm up their shoulders before they lift. Very important to do for speed, athleticism, and preventing injury/muscle pulls.

I will then go on to back squats/front squats supersetted with pull ups. I am back to 6 or so, and will be pushing toward double digits soon on the pull ups.

We are going for sets of 20-40 on the squats with 95 lbs on the bar. I usually gas out by 30.

For RDL and Bent Over Row, I am using the wrist straps, so my grip strength doesn’t gas out before my legs do. I am pushing up to 30+ on the 95 lb RDL sets, and this increase from the high teens rep range is really delivering gains for me, especially in my jogging speed/strength.

I will probably hit the bench press with 95 lb on the bar and gas out to 50 reps. It is super obnoxious, but it’s a gym. I am there to get results. I am only in the gym about 25-30 minutes, so I hit the weights, get the training sets done, and get out of there.

I will also do some 40-50 yard build up runs to work on my top end speed which has been coming back.

After an 18 month experiment in not lifting, getting pudgy and tubby, I am back to more explosive athletic habits. This makes life good.

Go get it today folks!!