The Plan

Tonight, I plan to start the lifting routine I'll use for the next few weeks. It's loosely based on items I've gleaned from both Mark Rippetoe and Chad Waterbury.

First, I'll jump rope to loosen up, then stretch.

Then, I'll squat according to the protocol in Starting Strength. This is the lift I am most concerned about gaining strength on.

Then, I will do a 3 x 15 workout, 1:00 rest, for each of the following exercises: alternating DB bench press; one-arm row; alternating DB shoulder press.

Finally, I'll do a Chad Waterbury ladder on the assisted chin-up machine for four cycles. This means I find my 10RM weight, and do sets of 1, 2, 3, 4, 5, 1, etc. When I do four cycles, I'll have done 60 reps. This should help my upper-body strength immensely

If I have time, I'll finish with 10 minutes of cycle sprints, 1:00 easy, :30 sprint, etc.