Raced with the kids last night. It's been a while. The boys beat me in those short sprints. I'll have to get them on the track and see how well that are keeping up around mile 4:32 (18):
Bench press
The bar through 90% of one rep max in eight sets
15,12,10,8,6,5,4,2
Behind the neck presses 50% of max 3x20
Chest supported rows 3x10
Deadlifts 80% of working weight, 100% of working weight, 90% of one rep max
8,6,3
Belt squats heavy 4x12-18
Leg extensions 3x20
Hamstring curl 3x15
Heavy barbell calf raises 4x12
That's a full week. Week two for me. Little things will change but I'm not going to log the workout here every day.
(Edit)
I am doing the same thing Monday and Friday for deadlifts. That is wrong. I need to do partials with working weight Monday, 50% one rep max for speed, form and reps Wednesday, and keep Friday the same.