TacticalBarbell.com

Current stats.
Age/sex/weight/height
17 Male 164lbs 5'10"
Training history/background
Avid mountain biker average 15-20 miles a week from spring to fall.
Been lifting weights for 5 months. 3 months on the Grey skull LP and currently on week 8 of the Strongerbyscience Novice LP 4x
Completed the first 5 weeks of base-building but stopped and got complacent in my conditioning as well feeling beat up from the season.
I spent 5 months working this summer on a maintenance/trail crew and spent about 75-80% of my time moving materials from location to location.
Current lifts.
Deficit trap bar deadlift 3x3 222.5lbs@ 3RIR last set
Benchpress 4x5 120lbs@ 3RIR last set
Deadlift 3x3 237.5lbs@ 2RIR last set
Push press 3x3 100lbs@ 2RIR last set.
Highbar ATG squat 3x3 155lbs@ 0RIR last set.

lifting goals
1.5x bodyweight push press
2.5x bodyweight Conventional deadlift.
95lbs added weight pullup
overlap goals.
2x bodyweight trap bar carry for 200 meters.
1.5 bodyweight Zercher carry for 100 meters.
conditioning goals
age-old standard 3 miles in 18 minutes.
And a bit more pressingly 3-mile ruck with 45 pounds in 45 minutes.

Week 1 Day 1 base building
E day LISS
3.4-mile trail run in 30.5 minutes
No HR monitor but was able to pass the talk test throughout 95% of it

W1 D2 Base buildling
E day LISS
ruck walk with 30lbs added weight 7.8 miles in 2hrs 10 minutes
I decided to change my challenge day so to speak to today due to opportune weather
Notes. heart rate was elevated but sustainable again forgot the HR monitor.

Strongerbyscience Novice LP 4x Week 8 Day 2
Barbell Rows 3x3 @ 132.5lbs LS 1RIR
Highbar Squat 3x5 @ 135lbs LS 2RIR
Overhead Press 4x8 @ 75lbs LS 1RIR

Today's training.
Week 8 Day 3 SBS Novice LP 4x
Deadlift.
260lb single @ RPE 8
3x3: 252.5lb @ 2RIR
Bench Press.
4x5: 127.5lb @ 2RIR
Barbell Row.
4x8: 120lb @ 1RIR

W1 D3 Block 1 10/21/2021
30 minutes of LSS on a bicycle

Week 8 Day 4 Strongerbyscience Novice LP 4x
Push Press. 3x3 102.5lb @ 1RIR LS
Deficit Trap bar deadlift. 4x8 197.5lb @ 2RIR LS
Barbell Row. 4x8. 112.5lb @ 2RIR LS

rest day

Today's Training
SBS Novice LP week 9 Day 1
Deficit Trap bar deadlift 3x3 227.5lb @ 2RIR LS
Close Grip Bench Press. 4x8 120lb @ 2RIR LS
Deadlift 3x8 212.5lb @ 3RIR LS
TB BB W2 D1
40M of LSS
3.8-mile trail run in 41 minutes

10/25/2021
Strongerbyscience Novice LP 4x W9 D2
barbell row 3x3 135lb @ 2RIR
High bar squat 3x5 137.5lb @ 2RIR
Overhead press 3x8 1x6 75lb @ 0RIR failed to meet rep target

10/27/2021
Today's training
SBS NLP 4x W9 D3

Deadlift 3x3 260lb @ 2RIR
Bench press 4x5 130lb @ 2RIR
Barbell row 4x8 120lb @ 1RIR