alright, draft new goals for end of february (six weeks):
1. squat 112.5 x 5
2. DL 130 x 5
3. bench 80 x 5
4. pull up x 15
gonna do basically starting strength with pull ups rather than rows as the main pulling exercise. i'll do kroc rows as a supplement on DL days.
M: squat 5,5,5; bench 5,5,5; pull ups x5,5,F; core circuit (plank variations, prone windshield wipers, pallof presses, suitcase carries)
W: squat 5,5,5; DL 5; pull ups x 5,5,F; kroc rows; core circuit
F: squat 5,5,5; bench 5,5,5; pull ups x5,5,F; core circuit
two runs per week totaling 25km+ to make it easier to transition back to cardio gainz once i shift focus back away from lifting.
i'm on the fence about whether to try to gain a little weight back. this would require deliberate effort on my part. two slices of toast with peanut butter and honey and a glass of milk worked okay when i was 25. i'd like to be running under 19 at, like, 78kg rather than 74. and, more to the point, running under 19 while squatting 2x bw. for now, i won't do anything special about diet. but i'll play it by ear as i go.
let's see how far i get in six weeks. hopefully i can hit those numbers and then transition to running 50-55 km per week with one weight lifting and maybe light plyo/power day.
