Saturday: 6/29/13, S/E

I) Training:
- Foundation: Day 7

Session 1:
Type: Baseline
Time: 5:20pm

Warmed up with:
Short swim

Then:
60 x OALCCJ @ 20kg (30 each arm)

Then:
5 x 5/5 half snatches @ 20kg

Then:
60 x squats
60 x push-ups

Then:
Cool down with dislocates, shoulder mobility, lunges and farmers carry.

II) Nutrition:
- ok. Big breakfast with lots of carbs makes me feel lethargic the entire day. I got in a lot of protein.

III) Rest/Recovery:
- Sleep: 6 hours
- Weight: ?
- Body: back is still sore

IV) Notes:
- nothing to hard today. Just broke a good sweat and enjoyed being outside.

Friday: 6/28/13, Strength

I) Training:
- Foundation: Day 6

Session 1:
Type: Baseline
Time: 5:20pm

Warmed up with:
Pull aparts & dislocates w/ band
Snatches @ 30#

Then:
5 x front squat @ 2 x 20kg (pause at bottom)
5 x pull-ups
3 rounds

Then:
5 x Press @ 2 x 20kg
5 x chin-ups
3 rounds

Then:
25 x swings @ 20kg
5 x neutral grip pull-ups
3 rounds

Then:
Cool down with long stretching session. Focused on my back and hips.

II) Nutrition:
- solid.

III) Rest/Recovery:
- Sleep: 6 hours
- Weight: 206#
- Body: back is sore

IV) Notes:
- short on time again. Squeezed this in after work.

Thursday: 6/27/13, Strength, Intervals

I) Training:
- Foundation, Day 5

Session 1:
Strength

Warm up:
Stationary bike, joint mobility and barbell drills.

then:
Back Squat: 4 x 3 x 225 (fast)
Bench Press: 4 x 3 x 185 (tried to focus on full body tension)
Deadlift: 3 x 3 x 245 (fast, light)

then:
5 x (30/30) intervals on bike

then:
cool down w/ brief joint mobility

Session 2:
Power Endurance/Sport

60 min of pickup basketball w/ team

then:
cooled down with a walk and static stretching.

II) Nutrition:
- Minimal but good.

III) Rest/Recovery:
- Sleep: 6.5 hours
- Weight: 209#
- Body: Throat is sore from allergies.
- Supps: 4000 iu VitD3, 6 x fish oil tabs, 3 x zmc

IV) Notes:
- Had to open up the gym for the team for open gym tonight so got a quick workout in. They were a player short so hopped in and played for an hour which felt great. 

Wednesday: 6/26/13, Strength

I) Training:
- Foundation, Day 4

Session 1:
Strength, 8:00pm

Warm up:
Joint mobility

then:
Back Squat: 3 x 3 x 225 (tried to keep back tight, experimented with lower bar placement)

Bench Press: 3 x 3 x 185 (controlled, worked on setup and constant tension)
Deadlift: 3 x 3 x 225 (fast)

then:
20 x snatches @ 20kg (each arm)

then:
cooled down with a long joint mobility, band and static stretching session.

II) Nutrition:
- Solid.

III) Rest/Recovery:
- Sleep: 6.5 hours
- Weight: 209#
- Body: Throat is sore from allergies.
- Supps: 4000 iu VitD3, 6 x fish oil tabs, 3 x zmc
- Douse: 3 x 5 gallon buckets

IV) Notes:
- Worked all day then had 3 hours of 1 on 1 coaching. Did not have a lot of time in the gym. Stretched and did mobility before bed. This makes a huge difference and I can always tell when I neglect it. 

Tuesday: 6/25/13, Strength

I) Training:
- Foundation, Day 3

Session 1:
Strength, 5:20pm

Warm up:
Pull aparts and dislocates with a mini band
Squats and pushups
Figure 8's, pass arounds and halos @ 30#kb
Snatches @ 30# kb

then:
5 x front squat @ 2 x 20kg (pause at bottom)
5 x pullups
3 rounds

then:
5 x double kb press @ 2 x 20kg
5 x pullups
3 rounds

then:
25 x snatches @ 20kg (each arm)

then:
cooled down with brief joint mobility and a cold shower.

II) Nutrition:
- Good. Minimal but pretty solid overall.

III) Rest/Recovery:
- Sleep: 7 hours
- Weight: 210
- Body: Good. Allergies finally hit.

IV) Notes:
- Short on time so did not make it to the gym. Worked all day, went to a funeral, visited my great aunt in assisted living and then coached my high school basketball team in summer league. I had about 30 minutes so squeezed this in before coaching. 

Monday: 6/24/13, Recovery

I) Training:
- Foundation, Day 2

Recovery

II) Nutrition:
- Good.

III) Rest/Recovery:
- Sleep: 6.5 hours
- Weight: 212
- Body: Good.

IV) Notes:
- Coached and had a work function at night so no time to get a workout in today.  

Sunday: 6/23/13, Power Endurance

I) Training:
- Foundation, Day 1

Session 1: Morning
- Power Endurance

Warmed up with:
50 x band pull-aparts
15 x shoulder dislocates
50 x squats
10 x box jumps @ approx 36 inches

then:
4 x (30/30) frog hops (all >30 reps)
2 min rest
4 x (30/30) split jumps (all >20 reps)
2 min rest
4 x (30/30) burpees (all >10 reps)

then:
cooled down with:
28 min run @ easy pace
15 min kayak @ moderate to fast pace
cold swim
Joint mobility

Session 2: Afternoon
- Strength Endurance (Ladders)

3 x (1-4) One arm Press ladder @ 20 kg kettlebell

then:
Windmill practice @ 20 kg kettlebell

II) Nutrition:
- decent. 

III) Rest/Recovery:
- Sleep: 8 hours
- Weight: 212
- Body: Good.

IV) Notes:
- Done outside, beautiful weather. The run loosened up my legs and the kayak my upper body. 

Saturday: 6/22/13, kb work

I) Training:

Kb work for 25 minutes
Then:
Cooled down with joint mobility and swimming

II) Nutrition:
- poor

III) Rest/Recovery:
- Sleep: 8 hours
- Weight: ?
- Body: Good.

IV) Notes:
- fun workout in the yard with my kb. Lots of snatches and presses.

Friday: 6/21/13, Rest

Rest

Thursday: 6/20/13, Strength, Upper

I) Training:

1) Bench Press:
- 1 x 20 x bar
-1 x 5 x 135, 155
- 4 x 5 x 185

2) Tampon Press:
- 1 x 10 x 185

3) Military Press:
- 5,3,2,2 x 135

4) Shoulder Circuit: 3 rounds
- 20 x plate raises @ 35#
- 20 x bent over lat raises @ 10# dbs

5) Arm Circuit: 5 rounds
- Bicep x 10
- Tricep x 10

6) Prehab/Rehab work

II) Nutrition:
- Good. 

III) Rest/Recovery:
- Sleep: 6.5 hours
- Weight: 208#
- Body: really sore throat. I think it is allergies but not sure.  Body is achy as well. 

IV) Notes:
- Went really hard these past 2 days. Friday is a rest day and then back at it Saturday depending on how my throat feels. I took quite a bit of D3 and tried to get some sleep. 

Wednesday: 6/19/13, Strength, Lower

I) Training:

1) Leg Curl:
- 2 x 8 x warm up weights
- 1 x 8 x 130
- 2 x 8 x 150
- 1 x 8 x 130 w/ 20 partials at end

2) Leg Press:
- 1 x large ascending/descending set
(15 reps @ 1pps to 4pps to 1pps w/ 1 sec pause at bottom)

3) Back squat:
- 1 x 5 x 135, 185
- 3 x 5 x 225

4) Deadlift:
- 1 x max reps @ 275 (16 reps, used straps and belt)

5) Prehab/rehab work

II) Nutrition:
- Good.

III) Rest/Recovery:
- Sleep: 6.5 hours
- Weight: 208#
- Body: good

IV) Notes:
- big day. Very pleased with 16 reps at 275 for the deadlift. Leg press was brutal.

Tuesday: 6/18/13, Rest

I) Training:

1) Rest

II) Nutrition:
- Decent.

III) Rest/Recovery:
- Sleep: 6.5 hours
- Weight: 208#
- Body: Good.

IV) Notes:
- Worked all day and then coached for 6 hours so had no time to get a workout in.  

Monday: 6/17/13, KB work

I) Training:

1) OA C&P: 1-6 ladder @ 20kg
2) Snatch: 5 x 5/5 @ 20kg
3) Chinups: 6 x 5 
4) LCCJ and OAS with 20kg to cool down
5) Shoulder mobility work with bands
6) 25 min walk

II) Nutrition:
- Decent.

III) Rest/Recovery:
- Sleep: 7 hours
- Weight: 210#
- Body: Good.

IV) Notes:
- Had family commitments so had to sneak this in a short period of time in the apartment. 

Sunday: 6/16/13, Endurance <60

I) Training:

1) Hike along Cascade Falls x 65 minutes

II) Nutrition:
- Bad.

III) Rest/Recovery:
- Sleep: 7 hours
- Weight: 210#
- Body: Body feels good, nutrition has been aweful this weekend.

IV) Notes:
- We took off early on Sunday morning and got in a good hike up the Cascade Falls which was really fun. 

Saturday: 6/15/13, Endurance <60

I) Training:

1) Trail run x 40 minutes

2) Hike along the rocks of Lake Superior for 20 minutes

II) Nutrition:
- Bad.

III) Rest/Recovery:
- Sleep: 7 hours
- Weight: 210#
- Body: Good, tired from wedding work.

IV) Notes:
- Needed to get out and take a break from setting up the wedding so I hit the trails around Lutsen, MN and got a good run in. 

Friday: 6/14/13, KB Work

I) Training:

1) Kettlebell work on the shores of Lake Superior w/ 20kg kb for approx 40 minutes
- Lots of presses, clean and jerks, 1 arm swings, snatches and goblet squats

2) Joint mobility

3) Cold swim in Lake Superior (water temp a bit below 45 degrees approx)

II) Nutrition:
- Terrible. Wedding is going all weekend so it will be bad the next couple days.

III) Rest/Recovery:
- Sleep: 6 hours
- Weight: 210#
- Body: Refreshed. Shoulders a bit sore but did some band work and that really helped.

IV) Notes:
- Worked out on the shore of Lake Superior in between working on setting up my sister in laws wedding.  It was cold and windy. 

Thursday: 6/13/13, Strength, Upper Body

I) Training:
- Cycle 2, Week 1 (10 x working sets)

1) Bench Press:
- 1 x 6 x 135
- 1 x 6 x 155
- 4 x 6 x 185

2) Decline DB Bench Press:
- 2 x 20 x 40# dbs
- 1 x 12 x 40# dbs
- 1 x 15 x 30# dbs

3) Shoulder Circuit: 3 rounds
- Standing Lat raises x 15
- Band Fly's (AMRAP w/ mini bands while partner does lat raises)

4) Arm Circuit: 5 rounds
- Bicep Curls x 10
- Tricep Pull downs x 10

5) Rehab/Prehab work with bands

II) Nutrition:
- minimal but solid.

III) Rest/Recovery:
- Sleep: 6 hours
- Weight: 210#
- Body: Shoulders are a bit sore.

IV) Notes:
- Had to move at a pretty fast pace to get this in in 45 minutes. Strength is slowly coming up. A lot has to do with the increase in bodyweight. 

Wednesday: 6/12/13, Lower body

I) Training:
- Cycle 2, Week 1 (10 x working sets)

1)Leg curl:
- 2 x 8 x warm up weights
- 3 x 8 x 130 (last two sets finish with amrap partials)

2) Leg Extensions: (pause at top, controlled descend)
- 2 x 12 x warm up weights
- 1 x 12 x 110,130, 150

3) Back Squat w/ cambered bar:
- 1 x 6 x bar
- 1 x 6 x 135
- 1 x 6 x 225
- 3 x 6 x 245

4) Deadlift:
- 1 x amrap @ 225 (25 reps)

5) Rehab/Prehab work

II) Nutrition:
- Good. Big lunch, small dinner w/ a couple beers.

III) Rest/Recovery:
- Sleep: 6 hours
- Weight: 210#
- Body: tired.

IV) Notes:
- Good day today. My squats feel so much better when preceded by leg extensions and leg curls to get the blood flowing. Deadlift was a little more difficult than I thought but I still ripped them out pretty well. Grip became an issue at rep 15. Squatting with the cambered bar has been really fun.

Tuesday: 6/11/13, KB work

I) Training:

1) KB Clean and Press: 2 x 8 @ 2 x 20kg
2) Front Squat: 2 x 5 @ 2 x 20 kg (long pause at bottoms)
3) Swings: 3 x 15 @ 20kg
4) Snatch: 5 x 5/5 @ 20kg
5) One arm press: 5-1 ladder @ 20kg 

II) Nutrition:
- Good. Pretty minimal due to hectic work and coaching schedule.

III) Rest/Recovery:
- Sleep: 6 hours
- Weight: 210#
- Body: Good.

IV) Notes:
- Worked 9 hours and then coached for 6 in a summer league so was very busy. Had about 20 minutes in between work and coaching where I pulled off in a park and got the kettlebells out to get this in.  

Monday: 6/10/13, Rest

I) Training:

1) Rest due to work and family engagements. 

II) Nutrition:
- Decent. A lot of meat. 

III) Rest/Recovery:
- Sleep: 6 hours
- Weight: 210#
- Body: good, rested

IV) Notes:
- Had to take an unplanned rest day due to the wife's family being in town for a wedding.  

Sunday: 6/9/13, Rest, walk

I) Training:

1) rested. Went for a couple long walks.

II) Nutrition:
- terrible. Wedding all weekend.

III) Rest/Recovery:
- Sleep: 8 hours
- Weight: 210#
- Body: good, rested

IV) Notes:
- Deload week ending. Time to get back to work.

Saturday: 6/8/13, Kb drills

I) Training:

1) OAS: 3 x 10/10 @ 20kg
2) OALCCJ: 8 x 5/5 @ 20kg
3) Half Snatch: 5 x 5/5 @ 20kg
4) Goblet squat: 1 x 25 x 20kg

II) Nutrition:
- not good.

III) Rest/Recovery:
- Sleep: 6.5 hours
- Weight: 210#
- Body: good, rested

IV) Notes:
- Deload week.

Friday: 6/7/13, rest

I) Training:

- rest

II) Nutrition:
- Good. Fasted until noon. Ate a lot at night.

III) Rest/Recovery:
- Sleep: 6 hours
- Weight: 205#
- Body: good, rested

IV) Notes:
- Deload week.

Thursday: 6/6/13, Basketball

I) Training:

1) Basketball shooting workout
2) Coached for 2 hours

II) Nutrition:
- Good. Fasted until noon. Low calorie intake today.

III) Rest/Recovery:
- Sleep: 6 hours
- Weight: 206#
- Body: good, feet a bit sore.

IV) Notes:
- Deload week. Got up a good sweat in the gym. Felt really good. Started coaching again which will add a lot into the schedule.

Wednesday: 6/5/13 - Strength, Basketball

I) Training:

1) Bench press: 2 x 5 x 185# (easy, close grip)
2) Back squat: 2 x 5 x 210# (easy)
3) Deadlift: 2 x 5 x 225# (very easy)
4) Basketball: 60 min shooting workout
- 2 x Shuttle runs at end (5 down and backs on basketball court in under 1 minute, I got 60 sec, 55 sec)

II) Nutrition:
- Good. Fasted until noon. Higher carb day.

III) Rest/Recovery:
- Sleep: 7 hours
- Weight: 209#
- Body: good
- Douse: 2 x 5 gallon buckets

IV) Notes:
- Deload week so went light again. Deadlifts felt really really light these past 2 days. Upper back feels very strong.

Tuesday: 6/4/13 - Strength

I) Training:

1) Bench press: 3 x 3 x 185#
2) Back squat: 2 x 10 x 210#
3) Deadlift: 1 x 10 x 225#

II) Nutrition:
- Good. Fasted until noon.

III) Rest/Recovery:
- Sleep: 7 hours
- Weight: 208#
- Body: good

IV) Notes:
- Deload week so went light.

Monday: 6/3/13, Basketball

I) Training:
- basketball x 40 minutes by myself.

II) Nutrition:
- Good. Need to cut back on coffee a bit.

III) Rest/Recovery:
- Sleep: 7 hours
- Weight: 209#
- Body: good. Rested.

IV) Notes:
- felt really good to be back in the gym shooting. I forgot how much I missed it.

Sunday: 6/2/13, Strength

I) Training:
- 45 min of playing with my 20kg kb. Lots of c&p ladders, snatches, swings, push-ups, goblet squats and windmills.
- joint mobility

II) Nutrition:
- Hydration: not much
- Protein: lots
- Carbs: quite a bit.
- Supp: none

III) Rest/Recovery:
- Sleep: 8.5 hours
- Weight: 212#
- Body: good. Rested.
- Douse: 3 x 5 gallon bucket
- Swim: freezing cold water. Ice went out only 2 weeks ago here up north.

IV) Notes:
- used this weekend to recover and carb backload a bit. Ate very healthy just more carbs than normal. Protein came from a lot of grass fed organic steak.

Saturday: 6/1/13, Active Recovery

I) Training:
- finished putting in dock. Lots of pulling, lifting and loaded carries.

II) Nutrition:
- Hydration: not much
- Protein: decent amount
- Carbs: quite a bit.
- Supp: none

III) Rest/Recovery:
- Sleep: 5.5 hours
- Weight:
- Body: good. Rested.

IV) Notes:
- rested. This coming week is a deload week in which I plan on getting in some endurance work as well.

Friday: 5/31/13, Rest

I) Training:
- Rest

II) Nutrition:
- Hydration: 3/4 gallon
- Protein: approx 150g
- Carbs: approx 200g
- Supp: 5k mg of fish oil, 2k IU D3, zmc

III) Rest/Recovery:
- Sleep: 5.5 hours
- Weight: ?
- Body: good. Rested.

IV) Notes:
- busy day. No time to train due to work, funeral and then graduation to support my senior basketball players who graduated.