Thursday, May 23rd, 2019 - Full rest

Day off with the boys. Year end concert at school plus getting to spend afternoon with boys. Got to take a nap with them which was awesome.

Comments:
Weight: 213
Sleep: Need more. Need to quit going to bed so late and try to get up earlier.

Wednesday, May 22nd, 2019, BJJ

In the afternoon:

45 min medium paced roll with Jage.

Tuesday, May 21st, 2019 - TB Week 2 - Str + HIC + BJJ

In the AM:

Warm up:
1 x 10 back squat @ bar
1 x 10 bench press @ bar
1 x 5 chinups

then:
1 x 5 back squat @ 135
1 x 5 bench press @ 135
1 x 5 chinups

then: Strength
3 x 5 back squat @ 205
3 x 5 bench press @ 165
3 x 5 weighted chinups @ bw + 30

then: HIC 1
8 min x kettlebell complex play @ 45

then: HIC 2
6 x 100 yard sprint / jog back to start as recovery

then: BJJ
60 min roll with Jage

Comments:
Weight felt a bit heavy but could be poor diet last night. Fun to have some kettlebell play. Elbows and shoulders feel better than they have in a while.

Monday, May 20th, 2019, TB Week 2 - Str + HIC

In the afternoon:

Warm up:
1 x 5 back squat @ 135
1 x 5 bench press @ 135
1 x 5 chinups

then: Strength (75% TM)
3 x 5 back squat @ 205
3 x 5 bench press @ 165
3 x 5 weighted chinups @ bw + 35

then: HIC
3 x 10/10 1h swings @ 60 (did not put down)

20-15-10-5
2h swings @ 60
pushups
air squats

(3:21)

COMMENTS:
Weight: 213
pushups and chinups felt good today. Elbows feel a lot better. Focused on tension on all movements.

Saturday, May 18th - Sunday, May 19th - Active Recovery

Active Recovery @ the cabin.

Friday, May 17th, 2019 - TB Week 1 - Strength

In the AM:
3 x 5 back squat @ 185
3 x 5 bench press @ 145
3 x 5 weighted chinups @ bw + 30

In the afternoon:
Flag football x 20 min

Thurday, May 16th, 2019 - Active Recovery

Wednesday, May 15th, 2019 - TB Week 1 - Strength + HIC

In the AM:
30 min walk outside at easy pace

In the afternoon:
20 min x speedball with strength and conditioning class
 - lots of short sprints - constant movement

then: Strength work:
3 x 5 back squat @ 185
3 x 5 bench press @ 145
3 x 5 weighted chinups @ bw + 30

then: HIC
6 x 120 yard sprints on soccer field (approx 20 sec on, 40 sec off)

then: cool down
100 yard tire flip @ stamina pace.

Comments:
Weight: 213
Fast: until happy hour
Standard day during Monday - Friday work week is no food intake until happy hour time with the family. Drink water and 24 oz black coffee per week and maybe 1-2 coke's per week.

Tuesday, May 14th, TB Week 1 - HIC

In the afternoon:

Outside - matball with strength class x 60 min - Lots of short sprints

then: at home

10 x 50 yard apex hills
 - 50 yard uphill sprint, 10 x 2h swings @ 60 @ top of each hill
 - jog back down

then:
5 x hill sprint - walk back down

then:
2 mile walk with family

Monday, May 13th, 2019, TB Week 1 - Strength + kb HIC

AM:

3 x 5 back squat @ 185
3 x 5 bench press @ 145
3 x 5 weighted chins @ bw + 30

then:
100 x health snatch @ 45# AFAP

then: cool down
Joint mobility
Foundation drills

COMMENTS:
Weight: 213
Week 1 = 70% TM numbers
All weights with very strict form. Slow and smooth.

Saturday May 11 and Sunday, May 12 - Manual Labor

Spend all weekend digging up and building a large garden with the family for Mothers day.

Friday, May 10th, TB Base Building

In the afternoon:

3 x 5 back squat @ 185
3 x 5 bench press @ 145
3 x  weighted chins @ bw + 30

Thursday, May 9th, 2019, TB Week 1

In the afternoon:

3 x 5 back squat @ 70% TM (185)
3 x 5 bench press @ 70% TM (145)
3 x 5 weighted chinup @ 70% TM (bw + 30)

then:
quick stretch

COMMENTS:
Weight: 213
Short on time but still got it in. No warm up sets today which did not end up being a big deal but as I get a bit older I am realizing I do need to take my time and get a couple good warm up sets in to make the working sets feel smooth. Planning on getting my high intensity conditioning (HIC) in this weekend with some hill sprints and kettlebell work.

Wednesday, May 8th, 2019 - Update + Base Building Phase

UPDATE:

Severe back strain from deadlift volume. Took 2 weeks off. Family stress at home + year end busy schedule led to a long layoff. Trying to play it smart. Put dock in this past weekend and back was fine considering all the goofy carries and funky positions. Weight @ 213#.

Starting tactical barbell operator cycle to rebuild. Working with training maxes and 3 exercise cluster.

Back Squat: using 265 training max
Bench Press: using 225 training max
Weighted Chinup: Using 60 training max

Warm Up:
3 rounds:
10 x swings @ 45
5 x goblet squat @ 45
10 x pushups
5 x chinups

Strength:
3 x 5 back squat @ 185
3 x 5 bench press @ 145
3 x 5 weighted chinup @ bw + 30

Conditioning:
100 x 1h snatch @ 30 (4:35)

Durability:
20 min x yoga
5 min x breathing

LATER:
6 rounds:
5 x dbl kb oh press @ 2 x 30's
5 x goblet squats
5 x inverted rows
10 x dbl kb swings @ 2 x 30's

COMMENTS:
Weight: 213#