Fri: 3/13/15, recharge

620am: 43 degrees, cloudy

Cold shower 

Joint mobility

Foundation drills 

1 x 35 strict pushups 

Later: 

Went to the park with my son and got in a bunch of dhnk pull-ups while he was playing. 

In the PM: 

Ate some pizza, felt like crap. 

Thur: 3/12/15, kbs, easy endurance

500am, 38 degrees, cloudy

Cold shower 

Joint mobility 

Foundation drills 

1 x 35 strict pushups 

In the PM: 

1-45# kb

2 x 5 1h press 

2 x 15 goblet squat 

5 x 10/10 1h swing 

2 x 1/1 tgu 

20 min run at an easy pace. Went ten min out and 10 min back from the house.  Hit some nice hills. Came back and did some pull-ups in on the tree branch. 

Cold shower 

Joint mobility 

Foundation drills 

Wed: 3/11/15, ES, walk

600am: 30 degrees, clear
Quiet time (30 min)

Cold shower
Joint mobility
Foundation drills
1 x 40 strict pushups

In the PM: 

3 x 3 deadlift @ 225#

3 x 5 goblet squat @ 80#

3 x 5/5 1h press @ 45# 

1 x 30 2h swing @ 80#

3 x 5 strict pull-ups (tree branch)

Joint mobility 

Foundation drills 

1 x 25 strict pushups 

25 min walk 

Later: 

50 min walk at fast pace 

Before bed: 

Cold shower 

Joint mobility

Foundation drills 

1 x 30 strict pushups 

Comments:

Got some work and BSF done at night, tried a new beer, Alaskan Amber, which I really liked.

Tue: 3/10/15, cycle 2, day 7

600am, 35 degrees, clear
Quiet time (45 min)

Cold shower
Joint mobility
Foundation drills
1 x 40 strict pushups

In the PM: 

35 min walk at a decent clip.

Set up a small corner of the garage for workouts. Did a couple pull-ups and a couple deads at 225# after I was finished hauling weights and setting up. 

Before bed: 

Cold shower 

Joint mobility 

Foundation drills 

1 x 40 strict pushups 

Box breathing 

Comments: 

Excited to have a spot in the garage to get some deads in. 

Mon: 3/9/15, cycle 2, day 6

550am, 35 degrees, clear

Quiet time x 60 min (BSF)

Cold shower 

Joint mobility

Foundation drills 

10-8-6-4-2-1 Push-up/FLR ladder 

Afternoon: 

Big shipment in so hauled heavy boxes and did loaded carries for 90 min straight. I was moving at a pretty good clip. 

In the PM: 

4 x 10/10 1h swing @ 45#

4 x 5/5 1h press @ 45#

4 x 5 goblet squat @ 80#

4 x 10 bent over 2h row @ 80#
Finished up with a bunch of core work.

Cold shower
Joint mobility
Foundation drills 

Comments:

Kinda wheezy today and I have an odd pain in my right upper chest, necks a bit sore to. I drank a bunch of water and did loaded carries and that seemed to help. A lot. It got a lot better after getting a workout in. I am coming to realize that I really cannot take complete days off. I need to do some somewhat vigorous activity and movement daily, especially under load. 

Sun: 3/8/15, cycle 2, day 5

800am: 32 degrees, overcast, windy

Douse 2 x 5 gallons

Joint mobility

Dynamic stretch 

2 x 5 dbl kb press @ 2 x 45#

2 x 5 goblet squat @ 80#

1 x 30 2h swing @ 80# (snappy, crisp)

Kb complex @ 45# kb

6 x 2h swing 

6 x goblet squat

6/6 x 1h swing 

6/6 x 1h clean 

6/6 x 1h health snatch

6/6 x 1h press 

6 x goblet squat 

Foundation drills 

RIS

Afternoon: 

3 hours of hauling heavy furniture and fixtures for family friends that are prepping their house to sell. Up and down stairs, awkward loads, limited grip ect. 

Sat: 3/7/15, cycle 2, day 4

600am: 34 degrees, cloudy

Cold shower 

Joint mobility 

Dynamic stretch 

BSF training x 2 hours 

Afternoon: 

23 min run (Suburban drive loop)

5 min walk to cool down 

5 x 5 band pushup (green jumpstretch)

2 x 8 dbl kb front squat w/3 sec pause @ 2 x 45# 

2 x 10 dbl kb batwing row w/3 sec ISO hold @ 2 x 45# 

4 x 10 2h swing @ 80# (30 sec rest btwn)

RIS (toe touch, split straddle)

Foundation drills 

Cold shower 

30 min walk w/ family 

In the PM:

100 x push-ups while cooking dinner 

Nutrition: 

Fast: 730pm - 100pm (17.5 hours)

100pm: 3 eggs, cheese, some quinoa. 

500pm: pita chips, hummus, glass of wine

700pm: left over chicken pot pie 

Comments: 

Felt great to get a long fast in and a short run. 

Fri: 3/6/15, cycle 2, day 3

530am: 10 degrees, clear 

Cold shower 

Joint mobility 

Dynamic stretch 

Before bed: 

Quiet time (60min)

Cold shower 

Foundation drills 

10-8-6-4-2-1 push-up/FLR ladder 

Nutrition: 

700am: 2 eggs, cheese, coffee, protein shake 

200pm: small kale salad, 2 pieces of toast with peanut butter, granola bar, coffee

700pm: 2 x chicken breasts w/ provolone cheese, arugula, protein shake. 

Comments: 

Protein shakes taste great but make we feel really full and bloated. Going to try to limit them to just after a workout. Need to find a sustainable diet that works for me.

Thur: 3/5/15, cycle 2, day 2

530am, -9 degrees, clear 

Quiet time (50 min)

Brief joint mobility 

2 x 8 dbl kb press @ 2 x 45#

2 x 8 dbl kb front squat @ 2 x 45#

2 x 10 dbl kb batwings @ 2 x 45# (3 sec iso hold at top)
1 x 30 dbl kb swings @ 2 x 45#

Brief stretch
Cold shower

Nutrition:
5:30am: 2 cups of coffee
8:30am: 2 pieces of bread, 5 small sausage links, 1 egg.
1100am: 1 cup of coffee

500pm: 2 beers at game

700pm: 6in turkey sub, popcorn, ice cream.

Wed: 3/4/15, cycle 2, day 1

430am: 

Quiet time (60 min)

Cold shower 

Joint mobility 

4 x 12 2h swing @ 80#

2 x 6 band push-ups @ green jumpstretch band

2 x 5 goblet squat @ 80# (paused)

1 x 5 windmill @ 45#

2 x 5 janda sit-up 

Cold shower 

Foundation drills 

In the PM:

Cold shower 

Joint mobility 

2 x 5 band pushup (green jump stretch)

2 x 5 dbl kb front squat @ 2 x 45# (paused)

1 x 40 2h swing @ 45# (explosive)

Arm and shoulder band work

Foundation drills 

Nutrition: 

430am: 1 cup of coffee 

800am: a couple small pancakes with sausage, 1 x cup of coffee 

1200pm: .15lb grilled salmon, 1 x cup of coffee w/cream

800pm: 4 egg omlet with cold pork and cheese + protein shake 

Completed Foundation Phase

Recap:
Spent the last 30 days in a basic strength foundation phase. The goal was to get the movement patterns back after a long layoff with from the barbell. This was an extremely productive time and I got between 3-4 workouts in each week hitting all three major powerlifts.

New maxes moving forward are as follows:
Back Squat: 285 (hit 275 for a pretty easy double)
Bench Press: 235
Deadlift: 400

Onward: 
Cycle moving forward will be an easy strength/40 day training plan. The goal will be to accumulate a high weekly volume with most of the workouts happening at home. I will get to the gym when my schedule allows but believe if I grease the movement patterns I can still make some sold strength gains while staying fresh and still having time for my family and work.

Excercises to be used:
Goblet squat / back squat
Band pushup / bench press
2h swing / deadlift

Lots of foundation drills for lower back and joint mobility.

Tue: 3/3/15, day 29

Early AM: 

Up at 630am, cold shower, joint mobility, foundation lower back drills, pushup/FLR ladder.

In the PM: 

Worked outside on snow removal, shoveling all evening. felt great to be outside again. 

Nutrition:
700am: cup of coffee, 4 small organic sausage links, protein shake. 

1200pm: turkey, ham and cheese sandwich. 

800pm: pasta with meat and veggies, wine.

Mon: 3/2/15, day 28

Early AM:
Up at 600am and did my devotions, homiletics and journaled over a cup of coffee. It was a cold, clear morning so the sunrise was beautiful.

Followed my quiet time with a cold shower, joint mobility and foundation lower back drills.

PM: 

BSF prep then BSF for 2 hours. No time to train. 

Nutrition:
600am: 1 cup of coffee
730am: 1 scoop protein shake, 2 small biscuits
1200pm: pork chop, some small potatoes, protein shake, peanut m&ms, cup of coffee.

500pm: 2 pieces of toast with peanut butter, bananas and a coke. 

900pm: peanut butter sandwiche, brandy

Sun: 3/1/15, day 27

Woke up at 630am and spent some time working on my BSF lecture for my quiet time then did devotions with my wife and son. Was able to head to church followed by eggs at the pub with the family.

Since basketball is over I spent the day with my family working on re-entering into the household routine. Got some more BSF prep done during juniors nap and then made dinner with my wife. I grilled some all organic pork chops along with some potatoes, biscuits and a bottle of wine followed by House of Cards.