Wednesday: Wendler 5-3-1

Training:
Strength:
Front Squat: (light)
3 x 10 x 135#

Bench Press: (5-3-1, W2)
2 x 3 x 145#, 165#
1 x 9 x 185#

DB Row:
3 x 12 x 75# db

3 rounds:
10 x goblet squat (80# db)
30 x pushups
10 x chinups

EMOTM Swings for 5 minutes:
10 x 80# db

Conditioning:
Run: 60 minutes (outside)

Restoration:
Foam Roll/Stretch

Daily Report:
Notes: Did not have a ton of energy or focus today. Nutrition was pretty bad which was a contributing factor. My bench is very weak and needs to improve. I am going to start doing EMOTM swings more often as I feel that they have had a positive effect on my deadlift and on my running. Overall a pretty shitty day or lifting. On a positive note the run felt great.
Body: legs are a little sore.
Sleep: 7.5 hours
Reading: Psalms 1-2 (Psalms)

Tuesday: W28

Training:


Pushups:
400 (done throughout the day)

Daily Report:
Notes: Rest day
Body: Good, no soreness.
Sleep: 7.5 hours
Reading: Joshua 1-5 (History)

Monday: W28 (Str C1, W2)

Training:
Strength:
Back Squat:
3 x 5 x 225#

Deadlift: (5-3-1 W2)
2 x 3 x 225#
1 x 10 x 255#

DB Bench Press:
2 x 8 x 75# dbs

Swings:
2 x 15 x 70# db

Side Bends:
2 x 15 x 70# db

Daily Report:
Body: Good, rested from the weekend.
Notes: Short workout, pressed for time. Could have gotten 3-4 more deadlifts but grip gave out (no chalk). Quick and intense with very little warm-up.
Sleep: 7 hours
Reading: Genesis 1-3 (Law)

Friday: W27 (Str C1, W1)

Training:
Strength:
Back Squat (5-3-1, W1)
2 x 5 x 185#
1 x 20 x 200#

Press: (5-3-1, W1)
1 x 5 x 95#,105#
1 x 8 x 120#

Clean Pull:
3 x 5 x 225#

Conditioning:
Run:
60 min (easy pace)

Notes:
Body: sore, plan on doing major foam rolling and mobility work this weekend. Thought I would hit more than 8 on the final set of presses. Press felt weak today.
Sleep: 6.5 hours

Thursday: W27 (Strength C1, W1)

Training:
Strength:
Back Squat:
3 x 5 x 225#

Bench Press: (5-3-1, W1)
1 x 5 x 135#,155#
1 x 12 x 175#

Db Row:
3 x 12 x 70# dbs

Pullups:
Lots in between sets of everything

Swing:
3 x 12 x 70# db


Conditioning:
Sprints:
Full court basketball sprints (medium volume, moderate intensity)

Notes:
Body: good, squats went up very easy today. I am finally starting to get back into the swing of things. I plan on increasing my squatting volume significantly in the next few weeks. Got 10 reps at 175# on the bench last week so was pleased with getting 12 in today.
Sleep: 7 hours
Nutrition: Good

Wednesday: W27 (Wendler C1, W1)

Training:
Strength:
Front Squat:
3 x 8 x 135#

Deadlift: (5-3-1, W1)
2 x 5 x 225#
1 x 10 x 245#

DB Bench Press:
3 x 15 x 60# dbs

Conditioning:
Sprints on basketball court (medium volume, 100% intensity)
60 min walk (fast pace)

Notes:
Body: Feeling better. Felt good to get a good sweat in. Solid 80% session. Have had a lot going on in my personal life and it feels good to not sacrifice my training as that is often the one thing that I can control. Training offers an outlet for my aggression and my feelings in which other things cannot.
Sleep: 7 hours

Monday: W27

Taking a couple of days off from training due to sickness and personal issues.

Saturday: W26

Training:

100 x situps
100 x pushups
100 x squats

5 mile run

Friday: W26

Training:

WOD 1: Strength
Back Squat:
3 x 5 x 225# (tough)

Bench Press (5-3-1):
5 x 135#
5 x 155#
10 x 175#

Snatch Grip Deadlift:
3 x 5 x 185#

DB Row:
3 x 8 x 70# db

Pullups:
50 in sets of 5-8, these were complete dead hangs and were done slow and with full ROM

WOD 2: Conditioning
Run:
40 min (easy pace)

Daily Reading:
Psalms 25 & 51

Thursday: W26

Training:


Run:
42 min


Daily Reading:
1 Samuel 16-20

1.) Lessons:

• 16:7 - But the Lord said to Samuel, Do not consider his appearance or his height, for I have rejected him. The Lord does not look at the things man looks at. Man looks at the outward appearances, but the Lord looks at the heart.
• 17:47 - All those gathered here will know that it is not by sword or spear that the Lord saves, for the battle is the Lord's and he will give all of you into our hands.

2.) Applications:

• The Lord looks at the heart of a man, not his outward appearances. We should do that same.
• The Lord saves those who have faith that He has the power to do what He has promised us. 

Wednesday: W26

Training:
WOD 1: Night

Front Squat:
2 x 6 x 175#

Press:
1 x 5 x 135#

Clean Pull:
3 x 5 x 225#

Power Clean to Push Press:
5 x 3 x 135# (light, focusing on technique)

10-1
Goblet Squat: 70# db
Swing: 70# db
Pullup


Daily Reading:
1 Samuel 11-15

1.) Lessons:

• 11:6 - When Saul heard their words, the Spirit of God came upon him in power and he burned with anger.
• 12:15 - But if you do not obey the Lord, and if you rebel against his commands, his hand will be against you, as it was against your fathers.
• 12:20-24 - Do not be afraid, Samuel replied. You have done all this evil, yet you do not turn away from the Lord, but serve the Lord with all your heart. Do not turn away after useless idols. They can do you no good, nor can they rescue you, because they are useless. For the sake of his great name, the Lord will not reject his people because the Lord was pleased to make you his own. As for me, far be it from me that I should sin against the Lord by failing to pray for you. And I will teach you the way that is good and right. But be sure to fear the Lord and serve him faithfully with all your heart; consider what great things he has done for you.
• 15:11 - Samuel was troubled and he cried out to the Lord all that night.
• 15:19 - Why did you not obey the Lord?

2.) Applications:

• If I do not obey the Lord and if I rebel against His commands the hand of the Lord will be against me in all that I do.
• The Lord will not reject me for the sake of His great name. 
• Consider the Lord's great care for me in the past and the things He has done for me throughout the years. Consider His protections and His faithfulness. Do not turn away after the things of this world for they cannot save me. Only the Lord can give protection and care from sin.

Tuesday: W26

Daily Reading:
1 Samuel 6-10

1.) Lessons:

• 6:20 - Who can stand in the presence of the Lord, this Holy God?
• 7:3 - If you are returning to the Lord with all your hearts, then rid yourselves of the foreign gods and commit yourselves to the Lord and serve him only and He will deliver you.

2.) Applications:

• The Philistines realized that no one can stand in the presence of the Lord for He is Holy and set apart. Do I realize this in my everyday life or must I wait for calamity to strike me like the Philistines before I realize this and apply this principle to my life?
• The Lord will deliver me from all my troubles and anxiousness if I make a conscious choice every day to serve Him with all my heart and rid myself of things that take his place. It is an minute by minute, day by day decision to commit my path to the Lord. Only then will He deliver me.

Monday: W26

Training:


WOD 1:
10 rounds:
50 x squats
25 x pushups

Kneeling 1 arm military press:
3 x 10 each arm, 35# db

Situps:
1 x 100 anchored


Daily Reading:
1 Samuel 1-5

1.) Lessons:

• 1:10-11 - In bitterness of soul Hannah wept much and prayed to the Lord. And she made a vow saying, "O Lord Almighty, if you will only look upon your servants misery and remember me, and  not forget your servant but give her a son, then I will give him to the Lord for all the days of his life, and no razor will ever be used on his head.
• 1:15-16 - I am a woman who is deeply troubled. I have not been drinking wine or beer, I was pouring out my soul to the Lord. Do not take your servant for a wicked woman; I have been praying here out of my great anguish and grief.
• 2:7 - The Lord sends poverty and wealth, he humbles and he exalts. 
• 2:9 - It is not by strength that one prevails.
• 2:25 - if a man sins against another man, God may mediate for him, but if a man sins against the Lord, who will intercede for him?
• 2:30 - Those who honor me I will honor, but those who despise me will be disdained.
• 3:13 - For I told him that I would judge his family forever because of the sin he knew about.
• 3:18 - He is the Lord; let him do what is good in his eyes.

2.) Applications:

• In bitterness of soul, Hannah prayed to the Lord and made a vow. She also fulfilled her vow to the Lord when Samuel was born. If we make a vow with the Lord, make sure to fulfill it in faith like Hannah and her husband.
• Sometimes prayer is a time of anguish and grief. Pour out your sorrows to the Lord and He will relieve you of your burden.
• The Lord is all powerful and will exalt those he chooses to exalt and humble those he chooses to humble. Who are we to demand anything of God in regards to our earthly position?
• Unfortunately, our sins have consequences. The sins of the father are past down to the following generations. We can be forgiven for our sins as Eli was, but will still have to suffer the consequences. The consequences of our sins often have a lasting affect on our families. We must answer God's judgement as Levi did when he answered, " He is the Lord; let him do what is good in his eyes." 

Friday: W25

Training:

WOD 1:

Back Squat:
3 x 5 x 225#
1 x 2 x 235#
1 x 1 x 245#

Deadlift:
1 x 1 x 315#, 315#

Power Clean to Push Press:
3 x 5 x 135#
1 x 1 x 155#, 175#, 185#

4 rounds AFAP:
8 x swings (70# db)
8 x chinups
8 x squats

3 rounds:
8 x goblet squat (70# db)
40 yard waiter walk (70# db, alternating hands every 20 yrds)

Waiter Walk:
300 yards (70# db, alternating hands)

WOD 2:
Sprint work:
6 x 300 yard shuttles (1 minute rest between sprints)

Notes:
Big day today with a lot of workload because I had the time. Had to blow off some steam after a long work week so this was done pretty angry. Very pleased with the deadlift considering I am very new at it. Squat has a long way to go though. I am working on trying to go below parallel and exploding out of the hole. I missed the 175# PC to PP 2 times before hitting it. 185# I missed quite a few times before I finally locked it out.

Daily Reading:
Book of Romans