Alright so I've added something like 70 lbs to my squat over the past 5 months, but I want to change gears this coming spring, and I don't want to lose what I have been working so hard for.
Goals for the next 6 months:
- Run faster
- Run longer
- Jump higher
- Lose 15 lbs
- Maintain as much strength as possible
I'm thinking my schedule will be something like this:
Saturday: Long run (work up to 10 miles)
Monday: Heavy squat, dead, OHP, short run
Wednesday: bench, short run
Thursday: Plyometric/Interval training, medium run
If I am losing ~1 lb/week, only lifting my 4 core lifts once/week, what is a good target for set/reps/weight? Would something like 5/3/1 programming work here? Or should I just work up to something close to a 5RM each day? A challenging 3x5?
Thanks in advance, reps for responses.