One Program, One Year, One Result (lvysaur 448)

[Cull]

I stayed strong this year until summer started and vacation happened. Continued my running through the fall but had excuses for gym.

Week A

Bench 4x4 Bench 4x8 Bench 3x4+1
Squat 4x8 DL 4x4 Squat 3x4+1
OHP 4x8 OHP 4x4 OHP 4x8
Chin-ups 4x8 Rows 4x8 Chin-ups 4x4

Week B

Bench 4x8 Bench 4x4 Bench 4x8
DL 4x4 Squat 4x8 DL 3x4+1
OHP 4x4 OHP 4x4 OHP 3x4+1
Rows 4x8 Chin-ups 4x4 Rows 4x8

I want to follow the core of this program and as I progress through the months add accessory work for shoulders, neck, or what I feel I'm lacking in. Off days will not be rests but rather running or sport (Mountain Biking or Rowing).

Starting Stats:

Squats: 185
OHP: 105
Bench: 135
DL: 275
Chins: Bodyweight and only 1 set of 4
Pushups: 35, goal of 100+ by end of year
Running: Mile and Half - 10:45, 5K - 24 minutes, 10k - 55 minutes
Running Goal: Mile and Half - 9:00, 5K - 20 minutes, 10k: 45 Minutes

[Cull]

Well Week A:

Day 1:

Bench 4x4 @ 135
Squat 4X8 @ 140
OHP 4x4 @ 105
Rows 4x8 @ 95

Day 2:

Bench 4x8 @ 121.5
Deadlift 4x4 @ 225
OHP 4x4 @ 110
Chinups 4x4 @ BW with Negatives

Day 3:
Bench 4x8 @ 125
Deadlift 3x4 +1 AMRAP @ 275
Row 4x8 @ 95

6 KM @ 30:00