Friday: 5/31/13, Training Update

I.) Training:

- Have delegated my training to a friend/coach. He has worked with people such as Shelby Starnes and Josh Bryant in the past and is very knowledgeable. He is doing all the programming and is basing it loosely on John Meadows Mountain Dog Training principles.

- Phase: Currently in week 3 of a strength/mass gain phase. This coming week will be a deload week 

- Strength:

Bench Press: 1 x 10 x 190# (heavy bar)

Squat: 3 x 8 x 225# w/ cambered bar

Leg press: 3 x 15 x 5pps (3 count negative, 1 count pause at bottom)

KB Snatch: 5 min test = 100 reps x 20kg

KB Bottoms up press: 20kg (done with each hand, easy) 

- Endurance: Have done 3 short interval sessions this past week, that is it. 

II.) Nutrition:

- Carbs: <100g on rest days and <150g on training days.

- Protein: >200g every day

- Hydration: 1 gallon each day

- Suppliments: Whey protein, 5k mg of fish oil, 2k iu of vitamin d3, fiber and zmc.

III.) Rest/Recovery:

- Sleep: I have been averaging about 6.5 hours per night

- Weight: Started at 200# and am sitting at #211 currently.

- Contrast Showers: 3 x per week on average

- Dousing: 4 x per week on average

- Stretch/foam roll/joint mobility: not enough

IV.) Notes:

- Body feels good. The extra assistance work we are doing at the end of sessions is really helping to loosen up my joints and tendons. It feels good to get some blood flow going through after the heavy sets. I need to improve on doing my daily joint mobility work. 

Thursday: 5/30/13, Strength

I) Training:

Mtn Dog Push
1) Warm up:
- Handcuffs
- band shoulder dislocates
- brief shoulder mobility

2) Bench press:
- 1 x 8 x 135
- 1 x 10 x 185 (top set)
- 1 x 14 x 135 (back off set)

3) Seated press:
- 1 x 10 x 45#
- 2 x 5 x 95#

4) Rack press:
- 2 x 5 x 95#
- 1 x 3 x 95#
- 1 x 10 x 45#

5) Skull crushers:
- 3 x 12 x 25# dbs

6) Delt flys:
- 1 x 30 x 15# dbs
- 1 x 30 x 20# dbs
- 3 x 30 x 35# dbs

7) Face pulls:
- 1 x 100 w/ mini bands

8) Team front raises:
- 5 rounds:
- 10 x 45# plate
- rest in oh position while parter goes

9.) Walk:
- 3 miles at easy pace

II) Nutrition:
- Hydration: 3/4 gallon
- Protein: >280
- Carbs: approx 140g
- Supp: 5k mg of fish oil, 2k IU D3, zmc, fiber

III) Rest/Recovery:
- Sleep: 6.5 hours
- Weight: 209#
- Body: tired, better after some carbs from oatmeal mid morning.

IV) Notes:
- pretty solid day. My pressing is still a weak point which will continue to be addressed. I am starting to really enjoy the assistance work. It has helped my joints and tendons feel good. I am really starting to thicken out from increased food intake.

Wednesday: 5/29/13, Strength

I) Training:
1) Warm up:
- hurdle overs (side, front)
- Wall squats, air squats, goblet squats
- dirty dogs, fire hydrant circles

2) Leg curls:
- 2 x warm up sets
- 2 x 8 x 130#, finish each set with AMRAP partials

3) Back squats:
- 8 x 6 x 135# + heavy bands (fast)

4) Leg Press:
- ascending/descending set: 5 reps each weight starting at 2pps to 6pps, hold at top while parter adds plates.

5) Split squat:
- isometric hold: 1 x 45s x 95#

6) Oh walking lunges:
- 1 x 60 feet x 45#

7) Suitcase carries
- a lot w/ 60# db

8) Glute bridges:
- 1 x 100

II) Nutrition:
- Hydration: 1 gallon
- Protein: >200g
- Carbs: <50g data-blogger-escaped-br=""> - Supp: 5k mg of fish oil, 2k IU D3, zmc

III) Rest/Recovery:
- Sleep: 6.5 hours
- Weight: 209#
- Body: great
- Hot shower
- Dousing x 1

IV) Notes:
- Using the heavy bands for the squats was a ton of fun. We were pausing most reps at the bottom and really exploding out of the hole. The giant leg press set was painful, especially hiding the weight on the top as your partner strips or adds 45# plates on.

Tuesday: 5/28/13, Rest

Training:
Rest

Comments:
Body: great
Hydration: 1/2 gallon
Protein: >150g
Carbs: <80g data-blogger-escaped-br=""> Weight: 211#
Notes: Fasted 12 hours from 11pm-11am. Lowering carb intake.

Monday: 5/27/13, Strength

Training:
Mtn Dog Pull
1) Warm up:
- Band pull aparts
- Band shoulder dislocates
- Handcuffs
- Shoulder complex

2) Meadows rows:
- 2 x warm up sets
- 3 x 8 x 70#

3) Barbell row:
- 3 x 8 x 135

4) Stretchers:
- 1 x 12 x 100, 120
- 1 x 12 x 140 (top set)
- 1 x 12 x 120 (back off set)

5) Partial pull downs:
- 1 x 10 x 150, 170
- 1 x 10 x 200 (top set, used straps)
- 1 x 10 x 180 (back off set)

6) Lat stretching

7) Db shrugs:
(3 sec Iso hold at top)
- 1 x 15 x 35
- 2 x 15 x 50

8) Curls:
- Hammer curls 3 x 20
- Supinated arm curls x lots
- Straight barbell curls 1 x 25, 15
(Warm up elbows with hammer curls)

Comments:
Body: great
Hydration: 1/2 gallon
Protein: Solid. Big post workout meal
Weight: 211#
Notes: almost done with bulking phase. Good workout today.

Sunday: 5/26/13 - Power Endurance

Training:

Afternoon:
- kettlebell work and drills
- 100 snatches in 5 min @ 20kg

Evening:
- joint mobility and stretching

Comments:
Body: good
Hydration: not much
Protein: some. high carb otherwise.
Weight: ?
Notes: Solid day.

Saturday: 5/25/13, Recovery

Training:

Morning:
- 20 min of random kettlebell drills
- stretching and joint mobility

Late afternoon/evening
- 4 hours of dock work

Comments:
Body: legs are still sore.
Hydration: not much
Protein: some. Very high carb.
Weight: ?
Notes: ate a lot of carbs today. Felt sleepy most of the day. Did some recovery work with my 45# kettlebell and some stretching to loosen up. Put in a dock all afternoon which consists of heavy manual labor in freezing cold lake water.

Friday: 5/24/13 - Recovery

Training:
Recovery. Spent the day in freezing cold water putting in docks.

Comments:
Body: really sore
Hydration: not much
Protein: decent amount.
Weight: ?
Notes: Whole body is really sore. Cheat day nutrition wise. Mass gain phase is going well. Goal is 215# and then start leaning out. Almost there. Mass gain is fun but I miss doing cardiovascular work. I am visibly thicker and only 2 weeks in.

Thursday: 5/23/13, Strength

Training:

Warm up:
J/m
Shoulder pull aparts
Shoulder dislocates
Shoulder complex

Workout:
Bench press:
2 x warm up sets
8 x 185 (top set)

Incline press:
10 x 95
3 x 10 x 115

5 rounds:
15 x lat raises
AMRAP band shoulder flys (22-25 reps)

Tricep push downs w/ mini bands:
1 x 100, 25

Push press:
8 x 20/10 x 15# dbs

Comments:
Body: sore
Hydration: 1 gallon
Protein: >200g
Weight: 207 upon waking
Notes: Shoulder acted up on incline presses. I will probably stay away from these in the future. Quads are really sore from DOMS from leg day but also from the push presses.

Wednesday: 5/22/13, Strength

1.) Sleep:
- Wake: 5:30am (7 hours)
- Bed: 11:00pm

2.) Quiet/Personal time:
- Devotion: Streams in the Desert
- Reading: Psalm 5
- Journal
- Prayer

3.) Work/Volunteer:
- Work: 6:30am-5:00pm (10.5 hours)

4.) Nutrition:
- Hydration: 1 gallon
- Protein: >225g
- Supp: fish oil, vit d, cmz
- Weight: 209# (upon waking)

5.) Training:
Warm up:
1) fire hydrants, dirty dogs, j/m, OHS

Strength:
1) Seated leg curls:
- 3 x warm up sets (pyramiding)
- 2 x 8 x heavy weight w/ 25 partials after each set

2) Leg press:
(3 sec negative, 1 sec pause at bottom)
- 1 x 15 x 2pps
- 1 x 15 x 4pps
- 3 x 15 x 5pps (tough)

3) Leg extensions
(1 sec hold at top of each rep)
- 3 x max x heavy weight

4) Back squat:
- 1 x 100 x 95#

Notes:
Not mentally prepared for the weights today. I came in not focused and did not do as well as I should have. 100 rep back squat was unbroken and terrible after the leg extensions. Legs are jelly.

Tuesday: 5/21/13, Strength

1.) Sleep:
- Wake: 5:30am (6 hours)
- Bed: 10:30pm

2.) Quiet/Personal time:
- did not get done.

3.) Work/Volunteer:
- Work: 6:30am-3:30pm (9 hours)

4.) Nutrition:
- Hydration: 1/2 gallon (not enough)
- Protein: >200
- Supp: fiber, fish oil, vit d, cmz
- Weight: 208#

5.) Training:
Warm up:
1) handcuffs
2) band pull aparts and shoulder dislocates
3) pumps

Strength:
1) Meadows rows:
- 4 x warm up sets
- 3 x 8 x 65

2) 1 arm barbell rows
- 3 x 8 x 65

3) Stretchers:
- 1 x 12 x 80, 120 as warm up sets
- 1 x 12 x 140 top work set
- 1 x 12 x 120 back off set

4) Partial pull downs:
- 3 x warm up sets working to a top set of 10
-1 x 10 x 200 top set

5) Deadhang hold on pull-up bar:
- 2 x 60 sec (used straps, grip was shot, objective of this was stretching, not grip work)

6) Batwing hold:
(seated using tricep extension rope)
- 3 x 30 sec
- 1 x 60 sec
- 1 x 120 sec (tough)

7) Hammer curls:
(pause at top w/ fat grips, very little rest)
2 x 10 x 20
2 x 10 x 25 (really tough)

8) Poundstone curls:
- 100 reps in as few sets as possible
(4 sets, forearms on fire)

9) Mobility:
- shoulders
- hips

Notes:
Upper body obliteration. The batwing holds for 2 minutes were really tough and the poundstone curls are a fun challenge but hurt pretty bad.

Monday: 5/20/13, Power Endurance

1.) Sleep:
- Wake: 5:30am (6 hours)
- Bed: 11:00pm

2.) Quiet/Personal time:
- devotion, reading, journal

3.) Work/Volunteer:
- Work: 6:30am-4:30pm (10 hours)
- BSF: 7:00pm-9:00pm (2 hours)

4.) Nutrition:
- Hydration: 1/2 gallon
- Protein: >200
- Supp: fish oil, vit d, cmz
- Weight: 208#

5.) Training:
1) KB maintenance:
- 30 x snatch each arm @ 20kg
- 30 x jerk each arm @ 20kg

2) Mobility:
- shoulders and hips

Notes:
Felt good to get some light shoulder work in. Tuesday, Wednesday and Thursday will be big days.

Sunday: 5/19/13, Interval

1.) Sleep:
- Wake: 8:00am (8 hours)
- Bed: 11:00pm

2.) Quiet/Personal time:
- devotion, reading, journal

3.) Work/Volunteer:
- Work: off

4.) Nutrition:
- Hydration: not much
- Protein: 120g
- Supp: fiber, fish oil, vit d, cmz
- Weight: 210#

5.) Training:

1) Sprint: 8 x (25/35)
2) Stretch

Notes:
Did some sprints but otherwise rested. Got some good stretching in before bed.

Saturday: 5/18/13, Strength

1.) Sleep:
- Wake: 6:00am (7 hours)
- Bed: 12:00pm

2.) Quiet/Personal time:
- BSF

3.) Work/Volunteer:
- Work: off

4.) Nutrition:
- Hydration: 1 gallon
- Protein: >230g
- Supp: fiber, fish oil, vit d, cmz
- Weight: 207#

5.) Training:
1) Seated hamstring curl:
- 1 x 8 x 50#
- 1 x 8 x 80#
- 3 x 8 x 90#
- 1 x 25 partials x 70# (at top)

2) Leg press
(w/ 3 count negative)
- 1 x 15 x 2pps
- 1 x 15 x 4pps
- 2 x 15 x 5pps

3) Back squat
(w/ cambered bar, 3 count negative and pause at bottom)
1 x 8 x 135
1 x 8 x 185
3 x 8 x 225 (w/ belt)

4) Straight leg deadlift:
- 3 x 20 x 135#

5) Leg extension:
- 3 x max obliteration @ 90#
(AMRAP w/ 1 count hold at top, then AMRAP w/ no hold at top then max hold at top = 1 set)

6) Walk:
90 min (60 min fast, 30 min slow)

Notes:
Post workout nutrition was 75g protein powder in fruit smoothie. 2 tbls peanut butter, 1 English muffin, 1 cinnamon roll. This was a brutal session. The amount of blood flow to your legs is amazing. Working out with someone stronger than you is the way to go.

Friday: 5/17/13, Strength

1.) Sleep:
- Wake: 6:00am (7.5 hours)
- Bed: 11:00 PM

2.) Quiet/Personal time:
- Devotion, journal, bible reading

3.) Work/Volunteer:
- Work: 7:00-3:30pm (8.5 hours)

4.) Nutrition:
- Hydration: 1 gallon
- Protein: 230g
- Supp: fiber, fish oil, vit d, cmz
- Weight: 207#

5.) Training:
1) Bench press:
- 1 x 5 x 95#, 135#
- 3 x 5 x 185

2) Incline bench:
- 1 x 15 x 95#
- 1 x 20 x 95#,
- 1 x max x 95# (16 reps)

3) 2 board press:
- 1 x 8 x 145#
- 1 x max x 145# (12 reps)

4) 5 rounds:
- 15 x Lat raises @ 15# dbs
- AMRAP mini band reverse flys
- (done with partner)

5) Banded tricep push downs
- 100 x 2 mini bands
- (Get 100 in as few sets as possible)

6) Plate raises
- 100 x 45#
- (done with partner, one max reps, one rests)

Notes:
Intensity is there, strength is not. Training partner is a horse, I have lots of work to do. I enjoy the high rep assistance work.

Training Update

I needed a change in my training. Life is pretty stressful right now with work and family issues and I am burned out in my training. I do not have the time to commit to running ultra's effectively and found myself wandering and therefore not really doing anything really well. My endurance and strength has both suffered as a result of high stress and lack of training time.

I delegated my training to a buddy of mine. His log can be found here: Deat's Log . He has worked with Shelby Starnes and Josh Bryant in the past and is also very knowledgeable about training. He is working on the programming and also helping me with my diet. He has programmed workouts following principles of John Meadow's Mountain Dog training. I have never done anything like this and am very excited. 

Current Stats:

Height: 6'2''

Weight: 207#

Body Fat %: 15% 

Deadlift: 400#, can hit 225# x 25

Squat: No idea on max, can hit BW x 20.

Bench Press: 1 x 235

Press: 1 x 155 or so (have not tested this in a long time)

Thursday: 5/16/13, Recovery

1.) Sleep:
- Wake: 5:00am (6 hours)
- Bed: 10:00pm

2.) Quiet/Personal time:
- Devotion, journal, bible reading

3.) Work/Volunteer:
- Work: 7:00- 4:30pm (9.5 hours)

4.) Nutrition:
- Hydration: 1 gallon
- Protein: 220g
- Supp: fiber, fish oil, vit d, cmz
- Weight: 207#

5.) Training:
Recovery day
1) 65 min walk at fast pace
2) Foam roll
3) Joint mobility
4) Relax into stretch
5) Epsom salt bath
6) Long cold shower

Notes:
Still need to get more sleep. I really like cold showers. I have been taking cold cold showers or dousing for 3 weeks now and my allergies which are usually terrible right now, have been non existent so far.

Wednesday: 5/15/13, Strength, Interval

1.) Sleep:
- Wake: 5:00am (6.5 hours)
- Bed: 11:00pm

2.) Quiet/Personal time:
- Devotion, journal, bible reading

3.) Work/Volunteer:
- Work: 6:15- 3:00pm (8 hours 45 min)

4.) Nutrition:
- Hydration: 1 gallon
- Protein: 220g
- Supp: fiber, fish oil, vit d, cmz
- Weight: 205#

5.) Training:
Stretch/Mobility:
1) Stationary bike x 3 min
2) Day dozen joint mobility
3) Barbell complex x 10 each

Lift:
1) Deadlift: 8 x 1 x 315# (EMOTM)
2) Push-ups: 3 x 25
3) Sit-ups: 3 x 25

Condition:
1) Sprint: 8 x 20/20 (length of soccer field)

Durability:
1) Shoulder dislocates w/ band 2 x 15
2) Shoulder complex w/ 10# plates 1 x 6
3) Joint mobility

Notes:
Still need to get to bed earlier. Right hip is bothering me a bit. Deadlifts were fast. Nutrition was great.

1.) AM Health/Disciplines:
- 5:00am (6 hours)
- devotion, journal, bible reading

2.) Work:
- Hours: 6:30- 4:30pm (10 hours)

3.) Nutrition:
- >4000 cals,
- >200g protein
- Ate healthy but a lot

4.) Fitness:
Warm up:
1) Handcuffs, Push-ups, Shoulder complex

Strength:
1) Meadows rows: 3 x 8 x 145
2) 1 arm ds rows: 3 x 8 x 55
3) Stretchers: work to hard set of 12 x 120
4) Lat pull downs: 3 x 8 x 120
- Isometric stretch hold at top x max in between sets
5) Batwings: 3 x 10 x 40
- isometric hold at top
6) Shrugs: 3x12
- 3 sec isometric hold at top
7) Bicep curls: 4 x 21 (7 top, 7 bottom, 7 full)
8) Hammer curls: 3 x 5 x 25
- isometric hold at top

Conditioning:
1) 55 min walk at moderate pace

5.) PM Health/Disciplines:
- protein, fiber, fish oil, cmz, vit d
- joint mobility
- bed at 10pm

Notes:
Felt different doing a bodybuilding type split as I have never done anything like it. Following a program with similarities to John Meadows Mtn Dog training. My buddy is doing all the programming which is awesome.

Monday: 5/13/13, Power Endurance, Intervals

1.) AM Health/Disciplines:
- 5:00am (6 hours)
- brush/floss teeth
- devotion
- hot shower

2.) Work:
- Hours: 6:30- 4:00pm (9.5 hours)

3.) Nutrition:
- got into a bag of Doritos at lunch. Did not feel good after. Not doing that again as I felt like shit for hours after.

4.) Fitness:
4 min run to warm up
10 x hill sprints (15 on/60 off)
4 min run to cool down
Then:
3 x 5 1 arm press @ 45#
Then:
50 x 1 arm alt swing @ 45#
Then:
25 x goblet squats @ 45#
Then:
Joint mobility

5.) PM Health/Disciplines:
- protein, fiber, fish oil, cmz
- joint mobility
- bed at 11pm

Notes:
High stress levels again. Taught BSF for 2 hours tonight so snuck the workout in before. Start a bodybuilding type program tomorrow with a buddy who is very knowledgable and strong. This should help to ease the mind a bit.

Sunday: 5/12/13

1.) AM Health/Disciplines:
- 8:00am (11 hours + 2 hour nap)
- brush/floss teeth
- journal, prayer, devotion
- hot shower
- douse x 2

2.) Work:
- Hours: off

3.) Nutrition:
- higher carb day.

4.) Fitness:
Joint mobility
Then:
3 rounds:
20 x swings @ 20kg
200 m run
Then:
3 rounds:
10 x snatch (each) @ 20kg
200 m run
Then:
5 rounds:
5 x clean and press @ 2 x 20kg
200 m run
Then:
3 rounds:
5 x front squat @ 2 x 20kg
200 m run
Then:
3 x (1-6) pull-up ladder (deadhang)

5.) PM Health/Disciplines:
- protein, fiber, fish oil, cmz
- brush/floss teeth
- joint mobility
- bed at 11pm

Notes:
Spent weekend up north doing maintenance work/manual labor. Ate well and caught up on sleep. Had to get out of cities.

Saturday: 5/11/13

1.) AM Health/Disciplines:
- 3:30am wake up (6.5 hours)
- BSF, devotion, bible reading, journal
- hot shower
- douse x 1

2.) Work:
- Hours: off

3.) Nutrition:
- cheat day

4.) Fitness:
- off

5.) PM Health/Disciplines:
- journal, prayer, bible reading
- protein, fiber, fish oil, cmz
- brush/floss teeth
- bed at 9pm

Notes:
Rest day. Travel.

Friday: 5/10/13

1.) AM Health/Disciplines:
- 4:30am wake up (3.5 hours)
- Prayer w/ my wife
- devotion

2.) Work:
- Hours: 7:00am - 3:30pm (8.5 hours)

3.) Nutrition:
- good.

4.) Fitness:
- short walk

5.) PM Health/Disciplines:
- journal, prayer, bible reading
- protein, fiber, fish oil, cmz
- brush/floss teeth
- bed at 9pm

Notes:
Less stress today.

Barry Ross - Strength Training for Sprinters

This is a post from Dan John's forum on Barry Ross' stength training for sprinters and his training protocol for Allyson Felix in 2003. This would ideally be done three times per week:

1. Dynamic stretching before each session (“over-unders,” detailed later).

2. One of the following, five minutes rest between sets:

a. Bench press:1 2–3 sets of 2–3 reps or
b. Push-ups: 10–12 reps2

3. Conventional deadlift to knees, 2–3 sets of 2–3 reps at 85–95% of 1-repetition max (1RM).
Bar does NOT go higher than the knee and is dropped from that height rather than
returned to the ground by the athlete. Dropping, and therefore avoiding the eccentric
lowering portion, is critical for reducing hamstring injuries when also doing sprint
training. Time under tension should be less than 10 seconds per set. For deadlift sets:
• Plyometrics are performed immediately after the end of each set (box jumps3 of
various heights × 4–6 reps)
• Take five minutes rest in between sets, with the five-minute countdown starting after
plyometrics

4. Core exercise, 3–5 sets of 3–5 reps (isometric holds)

5. Static stretching

This gives the athlete plenty of time to focus on their speed and sprinting. The discussion concluded that this would also be a perfect template for an elite pole vaulter.

Thursday: 5/9/13

1.) AM Health/Disciplines:
- 4:30am wake up
- Prayer w/ my wife
- devotion, journal, bible reading

2.) Work:
- Hours: 6:20am - 5:20pm (11 hours)

3.) Nutrition:
- Good. Carbs consumed at lunch, not in the morning or evening.

4.) Training:
- C&P: 5 x 5 @ 2 x 20kg kb
- Chin-up: 7 x 5 (dh)
- FS: 2 x 5 @ 2 x 20kg kb (pause)

5.) PM Health/Disciplines:
- journal, prayer, bible reading
- protein, fiber, fish oil, cmz
- bed at 1am

Notes:
High stress.

Wednesday, 5/8/13

1.) AM Health/Disciplines:
- Wake Up: 5:30am
- Quiet time: Journal, devotions, daily reading.

2.) Work:
- Hours: 6 hours (took a half day due to family emergency)

3.) Nutrition:
- Meal 1 (Morning): 3 x large coffee, 1 x protein shake
- Meal 2 (Afternoon): Large steak sandwich w/ some strawberries, 1 x small coke
- Meal 3 (Evening): Large steak sandwich w/ avocado and tomato.

4.) Training:
- 45 min walk

3.) PM Health/Disciplines:
- Supplements: Fiber, Fish oil
- Hygiene: brush, floss teeth, hot shower, douse x 1

Notes:
Had a family emergency so I had to cancel my upcoming 50k. Training focus now will switch to general health until things settle down.

Tuesday: rest

Rest

Monday: Str, end <60

Day 22

4.2 mile run @ easy pace

Rest 3 hours

Bench press: 3 x 5 x 155 (pause)
Back squat: 3 x 5 x 185
Deadlift: 1 x 15 x 225 (pause and go)
5 x Chin-ups in between all sets
Kb drills x 10 min

Notes:
Good day. Deadlifts were easy and quick.

Sunday: Str, p/e

Day 21:

Back squat:
3 x 5 x 185, then hit some fast easy singles at 225 and 265.

Bench press:
3 x 5 x 155 (pause) then hit fast easy singles at 225.

Deadlift:
3 x 5 x 225

Random kb work with 53# and 80#. I was surprised how easily I clean and jerked the 80# kb.

Sprint:
6 x 30/30 @ threshold pace

Notes:
Solid day. Squats and bench press were very easy today.

Saturday: rest

Day 20

Rest

Friday: Str

Day 19

Back squat: 3 x 5 x 185
Bench press: 3 x 5 x 155 (pause)
Deadlift: 3 x 5 x 225
Chin-ups: a bunch in sets of 5
Swings: 6 x 30/30 @ 80#

Thursday: Str, p/e

Day 18

60 min basketball skill work

60 min rest

Bench press: 3 x 5 x 155 (pause)
Back squat: 3 x 5 x 185
Deadlift: 3 x 5 x 225
Chin-up: 10-8-6-4-2

10 x 150 yard sprints (15 sec rest)

Sleep: 7 hours
Body: good
Nutrition: decent, higher carb.
Notes: needed a break from running so I put myself through an hour long shooting and skill workout similar to what we used to do in college. Felt really good to get in a gym all by self again.

Wednesday: Str

Day 17

OALCCJ: 10 min @ 20kg (10 rpm, 100 total)
Dbl kb fs: 5 x 5 @ 2 x 20 kg
Chin-up: 5 x 5 deadhang w/ pause
Swing: 1 x 50 @ 20kg

Sleep: 7 hours
Body: good
Nutrition: solid. Some carbs, lots of protein.
Notes: short on time. Snuck the kb work in before a banquet I attended.