Fri: 2/13/15, beat dan day 11, coach

In the AM: 

Cold shower 

Joint mobility

Foundation drills 

10-8-6-4-2-1 push-up/FLR ladder

Early afternoon: 

2 x 10 goblet squat @ 80#

2 x 10/10 1h press @ 45#

5 x 10/10 2h swing @ 80# every 30 sec 

Relaxed stretching 

90 min x coaching 

Nutrition: 

900am: 2 cups of coffee and shared a morning bun w/ my son.

145pm: 3 eggs, cheese, coffee 

800pm: chips and cheese, some ravioli, glad of red wine.

Thur: 2/12/15, beat dan day 10, coach

In the AM:
Streams in the Desert
Journal

In the PM: 

Bench press/back squat: 

10 @ bar

5 @ 135/135

3 x 155/185

2 x 5 @ 185/225 (slow, strict form)

2 x 2 @ 185/225 (speed)

_____

1 x 50 2h swing @ 45#

_____

4 x 5 pull-ups every 30 sec 

_____

100 step farmer carry @ 2 x 65# 

_____

Poundstone curls

Tricep extensions 

_____

Relaxed stretch while watching JV 

_____

4 hours coaching (Gameday)

Nutrition:
198#
900am: big breakfast of french toast, coffee and a banana.

1030am: small coffee 

1230pm: chicken salad, water (no carbs)

1000pm: pasta and sausage, brandy

Comments:
Legs felt great.

Wed: 2/11/15, beat Dan day 9, coach, shoot

Early AM: 

Streams in the Desert

Homiletics (Ps 123)

Journal 

Prayer 

Cold shower 

10-8-6-4-2-1 push-up/FLR ladder

Joint mobility 

Foundation drills 

10-8-6-4-2-1 push-up/FLR ladder 

In the PM: 

Work up to working weights in squat and bench press 

2 x 5 back squat @ 225# (belted)

2 x 5 bench press @ 185#

1 x 20/20 1h swing @ 45#

4 x 5 chin-ups every 30 sec 

Coach x 90 min 

35 min of light shooting including Michigan shooting drill (33 3pt makes in 2:30)

Sleep: 

6.5 hours 

Nutrition: 

199#

645am: 2 x cup of coffee 

900am: 1/2 choc chip banana muffin

1200pm: pork, veggies, some chips, water

800pm: tortilla soup, chips, cheese 

Comments:

Squatted in basketball shoes today, didnt care for it, I prefer to squat barefoot. It feels more natural for me and I don't find myself going up on my toes on the drive back up.

Tue: 2/10/15, beat Dan day 8 (rest)

Early AM:

Streams in the Desert

Homiletics (Ps 121)

Journal

Cold shower

Joint mobility

10-8-6-4-2-1 push-up/FLR ladder

In the PM:
4 hours x coaching (long night, away game and due to weather, quite a drive but we won the division title)

Nutrition:
Large cinnamon roll and coffee for breakfast (felt terrible, sleepy, lethargic and stomach hurt afterwords). Small cup of chicken noodle soup, some chips and coffee for lunch. Turkey sandwich and some peanut m&ms and Gatorade preface. Special K berries and honey post game.

Comments: 
No workout, no gym access and really late night.

Mon: 2/9/15, beat Dan day 7

In the PM: 

Work up to working weights for bench and squat

2 x 5 back squat @ 225# (used a belt)

2 x 5 bench press @ 185#

4 x 5 dhnk pull-ups every 30 sec

90 min coaching 

Nutrition: 

201#

Fasted from 8pm-9am (13 hours). Small handful of smokehouse almonds and coffee at 9. Broccoli salad and some chips, water for lunch. 6 eggs, cheese, avocado and a brandy for dinner.

Comments:
Weights felt surprisingly easy. Both squat and bench press flew up. I was most surprised with the squat. I have not plated up in a very long time. Legs felt great after 2 days off of training and just being with my family and doing manual labor in the basement (building out Juniors room). Work capacity for pullups is slowly starting to come back. 

Sun: 2/8/15, beat Dan day 6 (rest)

In the AM: 

10-8-6-4-2-1 push-up/FLR ladder 

BSF lecture prep

Homiletics prep 

Journal 

Cold shower 

10-8-6-4-2-1 push-up/FLR ladder 

Joint mobility

10-8-6-4-2-1 push-up/FLR ladder 

Foundation drills 

In the PM: 

Framing in juniors room in the basement and putting up walls. 

Nutrition: 

200#

4 eggs, cheese and coffee in am. A couple Brandys and some pretzels at 5. Turkey, potatoes, broccoli and milk in the PM. 

Comments: 

Nutrition better. Still need to improve portion control. 

Sat: 2/7/15, beat Dan day 5 (rest)

Early AM: 

Cold shower 

10-8-6-4-2 push-up/FLR ladder

Joint mobility 

Foundation drills 

10-8-6-4-2-1 push-up/FLR ladder 

Devotions

BSF lecture prep

Homiletics 

Journal 

Nutrition: 

200#

A couple small cinnamon buns in am. Blt with coleslaw and large beer for lunch, chips and cheese and some ice cream for dinner. Rough day nutrition wise.

Comments: 

Nutrition is rough, I really struggle with this. 

Fri: 2/6/15, beat Dan day 4, coach

Early AM: 

Cold shower 

Joint mobility 

10-8-6-4-2-1 push-up/FLR ladder 

Foundation drills 

BSF lecture prep

Streams in the Desert 

Journal 

Prayer 

In the PM: 

10-8-6-4-2 push-up/FLR ladder

1 x 40 squats 

1 x 40 2h swings @ 45#

1 x 10 chin-ups 

2 x 5 back squat @ 185# (tension focus)

2 x 5 bench press @ 155# (easy)

3 x 5/5 health snatch @ 45#

Band stretch and RIS to cool down while watching the JV game.

5 hours of coaching responsibilities  (homecoming game)

Nutrition: 

Weight: 200#

Coffee, pork, cheese @ 9am. Kale salad, pbj @ 330pm, some cornbread at 630pm and 2 x chicken sandwiches at 10pm post game. 

Comments: 

Hamstrings are a little sore but legs and upper body feel great. Amazing how much more solid my base and center of gravity feels when squatting regularly. 

Thur: 2/5/15, beat Dan day 3, coach

AM: 

No recharge, ran out of time, taking care of junior. 

In the PM: 

2 x 5 wall squat 

2 x 20 squat 

2 x 5 goblet squat @ 45#

2 x 10 2h swing @ 45#

1 x 5 back squat @ 135# 

2 x 5 back squat @ 185# 

-- 5 x dhnk pull-ups & chins between sets 

2 x 5 bench press @ 155# (strict, easy)

-- 5 x pull-ups & chin-ups between 1 set 

-- 3 x pull-ups & chin-ups between 2 set

1 x 40 2h swings @ 45#

60-10 step suitcase carry ladder @ 45#

RIS to cool down 

Later in the PM: 

4 hours coaching responsibilities (Gameday)

Comments: 

Legs were sore heading in but did the gym jones leg warm up and they felt great during workout and great post workouts. Did some focused relax into stretch work to cool down. 

Wed: 2/4/15, beat Dan day 2, shoot, coach

600am, 11 degrees, clear, snow

Streams in the Desert

Homiletics (Psalm 118)

Journal

Cold shower

Joint mobility

10-8-6-4-2-1 push-up/FLR ladder

Foundation drills

In the PM: 

Joint mobility 

1 x 200 x jump rope 

1 x 50 2h swings @ 45#

Some prying goblet squats @ 45#

2 x 5 back squat @ 185#

-- 5 x dhnk pull-ups between each set

-- fire hydrants between each set 

2 x 5 bench press @ 155#

-- 5 x dhnk chin-ups between each set

10-8-6-4-2 1h swings @ 45#

100 step farmer carry @ 2 x 75# 

20 min x Steve Nash shooting drill

Relaxed stretch 

90 min x coach 

Comments: 

Legs are a bit sore from lack of squatting but overall feel really good. I need to remember to get a better warm up before squatting. 1st set is slow, 2nd set always feels easy and fast. Bench press is easy, perfect reps. 

Goals moving forward - Get as strong as possible to beat Deat.

Asked my buddy for help determining a goal. He listed off his PR's. Goal moving forward is to get as strong as possible to compete with these.

Squat:

- 1rm: 455

- RM: 20 x 315
- My approx 1rm: 255 or so. I really have no clue but ill use this. 

Bench:

- 1rm: 425

- RM: 11 x 315
- My approx 1rm: 225

Deadlift:

- 1rm: 455

- RM: 23 x 315
- My approx 1rm: 400

Tue: 2/3/15, beat Dan day 1, coach, shoot

530am, 7 degrees, cloudy

Streams in the Desert

Homiletics (Psalm 116)

Journal

Cold shower

10-8-6-4-2-1 pushup/FLR ladder

Joint mobility 

10-8-6-4-2-1 pushup/FLR ladder

Foundation drills

In the PM:

At the gym: 

Steve Nash shooting drill x 15 min

Coaching x 90 min 

5:00 Michigan shooting drill (64) to warm up (set team record)

2 x 5 back squat @ 185# (72.5% 1rm)

-- 5 dhnk pull-ups between each set 

2 x 5 close grip bench press @ 155# (69% 1rm)

-- 5 x dhnk chin-ups between each set 

Relaxed stretch to cool down

At home: 

1 x 30 2h swing @ 80#

Cold shower 

Foundation drills 

Mon: 2/2/15, coach, BSF

In the PM:

Coach 90 min

BSF 120 min

Sun: 2/1/15, am recharge, douse

In the AM: 

Douse 2 x 3 gallons (outside)

Joint mobility

10-8-6-4-2-1 push-up/FLR ladder 

Foundation drills