Thanks, Mick! I appreciate the good thoughts.
2018.08.28PM; ES-1...have to make some changes. Dropping squats, keeping deadlifts, switching from dumbbell to barbell on the incline bench. Gonna go for 40 consecutive workouts of...
1. KB Swings 1 x 40 @ 20 kg
2. BB Incline Bench Press 2 x 5 @ 135 lbs.
3. BB Curl 2 x 5 @ 95 lbs.
4. BB Deadlift 2 x 5 @ 205 lbs.
5. Ab-Wheel x 5
In essence, these exercises are the "basic exercises" recommended by Percy Cerutty in Be Fit! Or be Damned!
(1967) and are intended to compliment running. The exception is the ab-wheel; he liked situps on an incline board but I am following Dan John's recommendation here since I don't have access to one. That and I am doing 45-degree incline benches instead of flat, merely because I enjoy them and find them harder to cheat with.
In general, this seems like a good path forward. It uses exercises I've already been practicing, it is very similar to Dan John's recommended exercises for Pavel's and his "40 day workout" (see: http://irongarmx.net/phpBB2/viewtopic.php?f=5&t=216265
) which is:
1. Thick bar deadlift
2. Bench press
3. Heavy biceps curls
4. Kettlebell swings
5. Ab wheel
In his plan he uses goblet squats and getups as a warmup, but I'm following Cerutty's direction to use the swing as the warmup and then just get on with it. I'm also keeping a 3-day a week format, as I want the rest of the time for running. The idea is that I need to make myself light and strong. I am also switching to lighter foods with lower caloric density (e.g., beans instead of meat).