I should take four days of rest more often. I felt really strong in the gym last night and my first workout in the new program went really well. The focus of each workout for the next six weeks is one of the three powerlifts. For example, last night, I started with squats, and I was scheduled to do 6 sets, with the following rep pattern:
The goal is for the first six to be at a moderately heavy weight. Then, after a 3 minute break, one rep close to your max. Then, for the third set, you drop down, but not the whole way to your first set weight. Then, the fourth set is the "big" lift of the workout. After that, the weight drops and you increase the reps for the last two sets.
Last night, my second single rep went easier than I expected, so I added 20 pounds and did an extra single rep. My max rep last night was 245 and my best ever is 265. Considering that I hadn't gone above 210 since last winter, I was very happy with the 245 and it didn't feel like I was at my limit. So, next week, I'll probably try 265, which would tie my best. Then, two weeks from now, I can try to break my PR.
Tonight is a five mile run - one easy, one hard, one easy, one hard, one easy.
Oh yeah, as I walked into the gym last night, I noticed that my hamstring felt really good. Perhaps it was the rest days or perhaps the PRP is continuing to do some magic. I didn't notice the hamstring at all during squats or my other lifts and it feels fine today.