Weekly challenge

Auld Lang Lift

★★★ Gold medal

See the year out under the bar. Squats and bench presses for five sets of five and deadlifts for three, the way strength programs have been run for decades, then pull-ups. Note your numbers: they’re the ones to beat next year.

• Barbell Back Squat5 × 5
• Barbell Bench Press5 × 5
• Barbell Deadlift3 × 5
• Pull-Up3 × 8

Work up to a weight you could lift for 5 with a rep or two to spare, and keep it for every set. Rest 2–3 minutes between sets.

Make it your workout in Iron Streak and log every lift to earn the medal.