Sunday: W29

Training: 
Rest

Saturday: W29

Training:

WOD 1: Morning
Pushups:
2 x 50


Restoration:
Foam roll/stretch

Daily Report:
Notes: Good session
Body: Legs and shoulders are a bit sore but nothing to bad. Rest day today.
Nutrition: Clean
Sleep: 7 hours
Reading: Matthew 3-4 (Gospels)

Friday: Smolov Day 4

Training:
WOD 1: 5:00 am
Strength
Back Squat (Smolov D4)
6 x 3 x 225#

Press: (5-3-1, W3)
5 x 110#
3 x 120#
6 x 135#

5 x 10 x 65#

Chinups:
8 x 7

Back Extensions
3 x 25

Restoration:
Foam roll/stretch

Daily Report:
Notes: Strength was good today but my left groin and hamstring started bothering me in the squats. Planning on doing 10 x 3 x 225# today but completed 6 sets and called it quits. On a good note 225# was going up easy even with a bum groin. Press was decent. I was hoping for 1 more rep at 135# but it was not going to happen today. Planning on taking a light weekend in order to recover.
Body: Left hamstring and groin are very tight and sore.
Nutrition: Clean
Sleep: 6.5 hours
Body Weight: 189#
Reading: Isaiah 7-11

Thursday: Smolov Day 3

Training:
WOD 1: 5:00 am
Strength:
Back Squat: (Smolov D3)
5 x 7 x 205#

Pullups (Wide Grip)
3 x 10

Arms:
Misc curls and pull downs

Restoration:
30 min of foam rolling and stretching

WOD 2:
Pushups: 200

Daily Report:
Notes: I am liking working out at 5:00am. It gets my day off to a good start. I need to be conscious of taking more time to warm up and get loose. Smolov squat cycle is something that I am enjoying so far. I expect that to change in the next 2 weeks though.
Body: Feels alright, I still need to get more sleep. My left hamstring/groin is giving me some problems due to squatting 3 days in a row, it is just tight.
Sleep: 6.5 hours (still need to get up to 7)
Nutrition: I have found that I need carbs in the morning, especially post workout. I am going to start experimenting with more carbs in the morning then backing off throughout the day. Post workout meal today was 28 oz of 1% milk w/ 1 scoop of whey, 2 cups of Grape Nuts w/ blueberries and then coffee. I have used this post workout meal in the past and I definitely feel it has a positive effect on my recovery so I will try to do this every day.
Weight: 191# after post workout meal.
Reading: Job 3-4 (Poetry)

Wednesday: Smolov Day 2

Training:

WOD 1: 5:00 am
Strength:
Back Squat: (Smolov D2)
7 x 5 x 195#

Bench Press: (5-3-1, W3)
5 x 155#
3 x 175#
5 x 195#

DB Row:
3 x 10 x 80# db

Side Bends:
3 x 10 x 80# db

Swings:
2 x 15 x 70# db

Chinups/Pullups
1 x 7 varying grips in betweene set. Approx 80-90 done

Restoration:
Foam Roll/Stretching

WOD 2: 8:00pm
Endurance:
50 min run

Restoration:
Long foam roll/stretching session

Daily Report:
Notes: I should have done 5x7 today for squats but I wrote it down wrong and did 7x5. Needless to say I am pretty upset. I will make it up tomorrow. I am liking the volume on the Smolov squat cycle, because my squat is so weak right now I am looking forward to seeing big progress. I had no spotter for the bench so left 1 rep in the tank. I need to get more sleep.
Body: Good, legs are a bit sore but foam rolling helped quite a bit. I am feeling a bit worn down. Hopefully a good nights sleep tonight will fix that.
Body Weight: 188#
Sleep: 6 hours (need to get more, 7 I have found is optimal)
Nutrition: Decent, I think I am going to try to lower my milk intake. I have been running an experiment with large whole milk quantities and feel that it is not aiding in my recovery and it leading to bloat. I will try the next two days workouts on less milk consumption and see what happens.
Reading: Psalms 3-6 (Psalms)

Tuesday: Smolov Day 1

Training:

WOD 1: 5:00-7:00 am
Strength:
Back Squat: (Smolov, Day 1)
4 x 9 x 185#

Deadlift: (5-3-1, W3)
5 x 225#
3 x 245#
10 x 265#

DB Bench Press:
3 x 8 x 70# dbs

DB Shrugs:
3 x 20 x 70# dbs

Core:
Defranco's 45# plate circuit x 2

Endurance:
42 min run (easy pace)

Daily Report:
Notes: Started the Smolov  squat routine today in search for some more volume as well as to improve my squat. Pleased with the 10 reps of the deadlift at 265#, if I would have had some chalk I probably could have gotten another 2 reps or so. Sticking with the template of squat, push, pull everyday and I have found it to be flexible and effective so far. I have been starting to see slow progress on my strength numbers and my body is adjusting so that is a plus.
Body: Good, lower back a bit tight from the deadlifts this morning.
Body Weight: 188#
Nutrition: Good, lots of whole milk, lots of calories.
Sleep: 5.5 hours
Reading: Joshua 6-10 (History)

Monday: W29

Training:
Rest and Recovery

Daily Report:
Notes: Rest day due to work and coaching.
Body: Back is a bit tight, otherwise body feels good.
Sleep: 7 hours
Nutrition: Paleo + whole milk
Reading: Genesis 4-7 (Law)

Sunday: W28

Training:

WOD 1: AM
100 x squats (35lb dbs)
100 x shrugs (35lb dbs)
100 x rows (50 each arm, 35lb db)
100 x hammer curls (50 each arm, 35lb dbs)
100 x tricep pushups
100 x russian twists (35lb db)
100 x toe touches (35lb db)
100 x leg levers
200 x side bends (100 each side, 35lb db)

Daily Report:
Notes: Body feels fully recovered. I might try to start upping the volume post Wendler cycle (2 weeks left). I tend to feel better with a little more volume in my week. I will try to find this balance with either more heavy lifts or trying to find time for more runs.
Body: Good
Sleep: 7 hours
Reading: Romans 3-4 (Epistles)

Saturday: W28

Training:

Conditioning:
Run: 60 min (easy pace)

Daily Report:
Notes: Much warmer than normal in Minnesota but it felt great to stretch the legs out. Ran in pants, 2 upper body layers. No gloves or hat needed. ran on ice most of the time.
Body: Legs are a bit tired but overall pretty good.
Sleep: 7 hours
Reading: Matthew 1-2 (Gospel)

Friday: W28 (Str C1, W2)

Training:
WOD 1: Morning (5:00 am)


Strength:
Back Squat: (5-3-1, W2)
3 x 185#
3 x 205#
12 x 215#

Press: (5-3-1, W2)
3 x 105#
3 x 115#
5 x 130#
2 x 135#

Clean Pull:
8 x 3 x 225#

Core:
Defranco's 45# plate core circuit

Restoration:
Foam roll/stretch (rolled out legs hard)

Daily Report:
Notes: Had a tough time getting warmed up for the squats so probably left 3-4 reps in the tank. Very disappointed in the press. I was feeling confident to at least get 7 at 130# but it just wasn't going to happen this morning. Working out in a fasted state could have played a role. Clean pulls felt great and were done fast and explosive.
Body: Shoulders are a bit sore. Will focus on rolling out my back and hips this weekend. Flexibility and mobility needs to improve in order for squat to go up.
Sleep: 6 hours
Reading: Isaiah 1-6 (Prophecy)

Thursday: W28

Training:
Rest and Recovery

Daily Report:
Notes: Hamstrings and hips are a little tight.
Body: Body is pretty sore.
Sleep: 7 hours
Reading: Job 1-2 (Poetry)

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)