I gotta admit...
Cuban press was a new one for me.
Goal: Lose fat and increasing muscle endurance and strength
For anyone who has been lifting for some time, this becomes a very difficult thing to do concurrently.
My advice is that your program, though good and complete (first glance), is not set up to maximize your work towards your goal.
I'm going to make one assumption - as a runner, you don't particularly want to get bigger.
With these things in mind, I'd suggest lowering your set numbers and increasing you reps. I'd suggest perhaps 3X12 at a low weight with very limited rest between sets. To get endurance, you gotta endure, right?
Hey hoosegow, thanks for the reply.
While running is the exercise I most enjoy, I am hoping to increase my all-around fitness, including strength, and if that means I gain some size in the process then I am fine with that. I'm short, stocky, and thick, so it's not like I'll ever have a typical runner's body regardless of what I do. That being said, I don't want to get too big - when I think of my ideal body-type, I picture myself as having a physique similar to that of a boxer rather than that of a body-builder.
I think part of my problem is that I do not have one specific goal which obviously makes planning a routine difficult. I would like to improve my cardiovascular capacity, gain strength, and lose fat, but those are pretty general goals. I have boxed a bit in the past and would like to take up some kind of sport in the near future, but right I'm just trying to be as healthy as possible.
I had been doing fewer sets with more reps (4x8/12) until the last two weeks or so, but I read an article that said this would lead to hypertrophy and increasing bulk rather than strength, so after doing some more reading I switched to 5x5. I am by no means an expert in this stuff though, so I very easily could have gotten things wrong there. I'll have to do some more research.
Thanks again for the advice and review, I appreciate it.