Thanks for posting your workout, Dave. I have a couple
of questions if you don't mind.

Sometimes, when trainers say "1 set to failure" they
actually mean "1 set to failure after a couple of
warmup sets". Do you do any warmups at all?

How often do you increase the resistance? Do you
follow the "increase reps, then increase resistance
and reduce reps" strategy, or do you keep your reps
constant and do "micro-increases" in resistance?

Do you hike with added resistence? Like a pack?

I'm always amazed at folks who can get results like
you apparently can from one day a week sessions. I
always seem to lose ground when I go less than 2x/week.