Wednesday: AR

Strength: Day 11
Played some basketball for active recovery.

Notes:
Had to take a rest day due to scheduling. Work, coaching, individual lessons, then my wife's best friends birthday party. Got in some work with one of my clients to help stretch my legs out a bit.

Tuesday: S/E, ME upper, end <60

I) Training:
- Strength: Day 10

Session 1: S/E

Leg press @ 2pps:

10 rounds: 

15 x feet high 

15 x feet low

15 x push-ups 

Then: 

100 x leg curl

100 x gluten bride

100 x step ups @ 45#

Then: cool down

Prying goblet squats

Deck squats

Stretch and j/m

Session 2: ME Upper

Warm up:

Handcuffs

Band pullaparts

Band dislocates 

Then: 

ME Floor Press:

Work up to a heavy double 

(1 x 2 x 225)

Then: 

Floor press:

1 x 5 x 185

2 x 10 x 135

Seated db press:

3 x 10 x 40# dbs 

Db rows:

3 x 20 x 40# db

Stretchers:

3 x 15

Then:

100 x external rotations

100 x band push downs

50 x poundstone curls @ 45# bar 

Session 3: End <60

3 mile run

II) Nutrition:

- solid

III) Rest/Recovery:

- Sleep: 6 hours
- Weight: 211#
- Body: good.
- Supps: vit d, fish oil, zmc

IV) Notes:
- thinking about doing another ultra. Lots of volume today. 

Monday: AR

I) Training:
- Strength: Day 9

Played basketball for some active recovery

II) Nutrition:

- better

III) Rest/Recovery:

- Sleep: 7 hours
- Weight: 211#
- Body: good.
- Supps: none

IV) Notes:

Sunday: ME Lower

I) Training:
- Strength: Day 8

Session 1:

30 min run @ easy pace

Session 2: Strength

ME Lower

Safety bar squat: 

Work up to a heavy single

1 x 1 x 300 (PR)

Then:

Partial deadlifts (from knees)

1 x 10 x 135

1 x 10 x 225

2 x 10 x 315 

Then: 

Back squat: 

1 x 50 x 135# (PR)

Then:

Air squat: 

1 x 70

Then: cool down

II) Nutrition:

- not great at all. 

III) Rest/Recovery:

- Sleep: 7 hours
- Weight: 214# post meal at night.
- Body: good.
- Supps: none

IV) Notes:
- hit a big pr on the squat. Safety bar squats are tough as all my weight was falling forward. Easy on the shoulders though. Partial deads were fun. Back squats were a gut check. They were fun though. 

Saturday: End <60

I) Training:
- Strength: Day 7

45 min run @ easy pace

Then: 

100 x one arm swing @ 20kg

Then:

10-8-6-4-2 x one arm jerk @ 20kg

Then: cool down

Stretch and joint mobility

II) Nutrition:

- needs to improve

III) Rest/Recovery:

- Sleep: 7 hours
- Weight: 212#
- Body: good
- Supps: none

IV) Notes:
- Run wasn't as easy as it should have been.

Friday: Rest

I) Training:
- Strength: Day 6

Rest

II) Nutrition:

- not great. 

III) Rest/Recovery:

- Sleep: 6 hours
- Weight: 212#
- Body: good.
- Supps: Vit D, ZMC, Fish oil

IV) Notes:

Thursday: DE Upper, Int

I) Training:
- Strength: Day 5

Session 1: Strength

DE Upper:

Bench Press: 

8 x 2 x 185#

Then: 

OALCCJ:

8 x 1/1 @ 80# kb

8-6-4-2 @ 45# 

Then:

Sprint:

10 x 100m (approx 20 sec rest between)

II) Nutrition:

- not great. 

III) Rest/Recovery:

- Sleep: 7 hours
- Weight: 212#
- Body: good.
- Supps: Vit D, ZMC, Fish oil

IV) Notes:
- Bench got a little slower than planned so stopped at 8 sets. Sprints were done barefoot on a soccer field. 

Wednesday: DE Lower, Int

I) Training:
- Strength: Day 4

Session 1: Strength

DE Lower 

Warm up:

Butt kicks, high knees

Squat @ bar

Rdl @ bar

Then:

Back squat:

7 x 2 x 225#

Deadlift: 

7 x 2 x 225#

Then: 

Kb snatch:

8 x 5/5 @ 20kg

Then:

Kb drag:

4 x 100m sprints dragging an 80# kb 

II) Nutrition:

- solid. Heavy dairy.

III) Rest/Recovery:

- Sleep: 7 hours
- Weight: 212#
- Body: good.
- Supps: Vit D, ZMC, Fish oil

IV) Notes:
- Squats and deads were both really fast and aggressive. I will be adding the kb drag into my programming a bit more. I just tie a rope around a weight belt and attach an 80# kb to the end and sprint 100 yards on a soccer field. Legs and lungs were burning afterwords. 

Tuesday: ME Upper, GTG, Chi run

I) Training:
- Strength: Day 3

Session 1: GTG

100 x push-ups done throughout the day

Session 2: Strength

ME Bench

Warm up:

Handcuffs

Pull aparts, pulldowns, dislocates w/ band

Push-ups 

Then:

ME Bench Press: Work up to a heavy 3 

1 x 3 x 225#

Then: 

Bench Press: 

3 x 5 x 205#

Then: 

Push Press: 

3 x 3 x 135#

Then: 

Rear delt destroyer:

3 x 30

Seated row:

3 x 25

Pull-ups: 

3 x 8

Then: 

Poundstone curls (50 total, 35 in a row)

Band pull downs x a ton

Session 3: Chi run

Warm up: 

800 m run @ easy pace 

Then: 

2 mile run @ threshold pace 

(11:52)

Then: cool down

800 m run @ easy pace 

Band stretch, pigeon pose,  

II) Nutrition:

- solid.

III) Rest/Recovery:

- Sleep: 7 hours
- Weight: 212#
- Body: good.
- Supps: Vit D, ZMC, Fish oil
- Dousing 2 x 5 gallon buckets

IV) Notes:
- Hit 225 for a solid triple. I was surprised as I have not ever really focused on bench press. The two mile run was pretty tough but that is expected because I have not run hardly at all as of late. I was glad to get this in my goal time though. 

Monday: Active Recovery

I) Training:
- Strength: Day 2

Active Recovery

Played basketball

II) Nutrition:
- good. High carb due to pasta and bread at dinner.

III) Rest/Recovery:

- Sleep: 7 hours
- Weight: 212#
- Body: good.
- Supps: none

IV) Notes:
- Got in a good shooting workout today which was nice. Helped to flush out my legs and back a bit. 

Sunday: ME Lower

I) Training:
- Strength: Day 1

ME Squat:
Warm up:
Fire hydrants, dirty dogs, hip mobility

Then:
Back squat:
Work up to a tough set of 5

1 x 5 x 255#

Then:
Back squat:
3 x 1 @ 275# (fast)

Then:
Rack deadlifts (bottom of knee)
1 x 10 x 225#
2 x 10 x 315#

Then:

Swings: 
5 x 10 x 80#

Then: cool down
Farmer carrys @ 2 x 20kg kb x a ways
Band Pulldowns x a ton
Band and frog stretch

II) Nutrition:
- not great. Got in a ton of carbs and protein though between the garbage.

III) Rest/Recovery:

- Sleep: 7 hours
- Weight: 212#
- Body: good.
- Supps: Vit D, ZMC, Fish oil

IV) Notes:
- finished with the foundation period. Now on to a dedicated strength phase. Goal of the foundation period was to gain weight up to approx 210-215lbs which was accomplished. I will be following a conjugate method split with 2 x m.e days and 2 x d.e days. I won't be doing as much rotating of exercises due to lack of equipment. I will be running on non lifting days.

Thursday- Sunday 7/18/13 - 7/20/13, GTG

I) Training:

- Foundation: Day 26-28

Session 1: Gtg

Did 100+ push-ups each day

II) Nutrition:

- decent

III) Rest/Recovery:

- Sleep: approx 6 hours all days

- Weight: ?

- Body: tired.

IV) Notes:

- worked all day then basketball camp then coaching summer league. Did push-ups throughout the day. 

Wednesday: 7/17/13, GTG

I) Training:

- Foundation: Day 25

Session 1: Gtg

125x push-ups 

II) Nutrition:

- solid

III) Rest/Recovery:

- Sleep: 6 hours

- Weight: ?

- Body: good, refreshed. 

IV) Notes:

- worked all day then basketball camp then coaching summer league. Did these throughout the day. 

Tuesday, 7/16/13, GTG

I) Training:

- Foundation: Day 24

Session 1: GTG
125 x pushups done throughout the day

II) Nutrition:

- good

III) Rest/Recovery:

- Sleep: 6 hours

- Weight: ?

- Body: Good 

IV) Notes:

- Did these at work. Schedule was packed this week due to work, youth basketball camp and summer league coaching.