I have decided to move on from my 95 lb barbell workout experiment as it has been four months, and my body is prepared to move on to a heavier weight.

After 18 months of lifing, I think it was no big deal to stick at 95 for all exercises to build up a volume base before moving up to 135.

If I ever feel tired some day, I will go do the 95 lb workout. It is not too bad esepcially after running.

I think you can run 1 mile max before doing the 135 lb lift day.

I do sets of a maximum of 15 reps on all the usual movements.

1. Front/Back Squat
2. Bent Over Row w/ Mixed Grip (alternate each set(
3. RDL, double overhand grip OR Good Mornings, don’t go for too many reps on GMs to protect your back.
4. Bench Press

I will eventually work in pull ups somewhere in there as I progress in this program.

You could do this workout with a belt and probably feel like the Hulk. Up to you.

Using the mixed grip on the bent over rows generally makes lifting straps pointless for this workout.

This will be a good workout to increase your intensity and get into that anaerobic/sprint/explosive realms of movement. This needs to be balanced with your running cardio/endurance capabilities.