Fri: 8/26/16, recharge, Es day 10

Wake up: 430am

Sleep: 5.5 hours 

Weight: 206

630am: 

Long dynamic stretch 

Coach private basketball lesson x 90 min

Coach S&C class x 90 min  

- got lots of push-ups and pupp with class 

In the PM: 

5-3-2 deadlift @ 225, 275, 325 (all easy)

2 x 5 bench press @ 185 (perfect weight)

2 x 5 dbl kb front squats @ 2 x 45

3 x 5 super slow dhnk pullups

1 x 30 2h swings @ 80 

Carry medley @ 2 x 45

Comments: 

Deads were super easy. Bench press has never been a strong suit but I am pleased with the small incrimental progress. Chest and back have gotten noticably thicker after 10 days in. 

Thur: 8/25/16, recharge, Es day 9

Wake up: 400am

Sleep: 6 hours 

Weight: 205

430am:

Joint mobility 

Foundation drills 

In the PM:

Coach private basketball lesson x 60 min

Coach private S&C x 60 min 

Then:

2 x 5 deadlift @ 225

2 x 5 bench press @ 185

2 x 5 dbl kb front squat @ 2 x 45

1 x 30 2h swing @ 80

Hammer curls w/ 3 sec squeeze

Rope tricep extensions 

- 2 rounds 

Comments:

Deads absalutely flew up, super easy.

Bench is getting easier. Slowly. 

Need to add more cardiovascular work in.

Wed: 8/24/16, recharge, Es day 8

Wake up: 500am

Sleep: 7 hours
Weight: 205#

In the AM:
Streams in the Desert
Homiletics (John 1)
Journal

then: 

Teach strength and conditioning class x 90 min

In the PM: 

2 x 5 deadlift @ 225 

3 x 3 bench press @ 185

2 x 5 dbl kb front squats @ 2 x 45 

2 x 8 slow dhnk pullups 

1 x 25 2h swings 

Carry medley @ 2 x 45 

Then:

Teach strength and conditioning private workout x 60 min

Comments:
Started job as new strength and conditioning coach at a high school. First day of class went well. Focused on goblet squats, pushups, inverted rows, 2h swings and loaded carries. Kids enjoy the kettlebells. 

Tue: 8/23/16, recharge, Es day 7

Wake up: 430am

Sleep: 5.5 hours 

520am: 

Cold shower 

Joint mobility 

Then:

2 x 5 deadlift @ 225 

3 x 3 bench press @ 185 

2 x 7 dhnk pullups 

1 x 30 2h swing @ 80 

Suitcase carry @ 80

Mon: 8/22/16, recharge, ES Day 6

Wake Up: 400am
Sleep: 5.5 hours
Weight: 209

510am:
Cold shower
Joint mobility

then:
2 x 5 deadlift @ 205
2 x 5 bench press @ 155
2 x 6 dhnk pullup
1 x 30 2h swing @ 80
Farmer carry @ 2 x 45

then:
Streams in the Desert

Homiletics (John 1:1-5)

Journal 

In the afternoon: lunch break 

Joint mobility 

2 x 5 dbl kb press @ 2 x 45 

Farmer carry 

2 x 5 dbl kb front squat @ 2 x 45 

Farmer carry 

2 x 5 bent over batwing row @ 2 x 45

Farmer carry 

2 x (50-25-15-10) 1h swing @ 45 

6 x 100 yard sprint 

Comments: 

Snuck in a quick one at lunch to break up long day.

Sun: 8/21/16, recharge

630am:

Beautiful cool crisp morning with mist rising over the lake. Took a cold plunge then did my joint mobility and stretching excercises on the dock. Water was cool so I swam around for a bit.

then:
Slalom ski

Comments:
Nutrition not good. Feel like garbage. Very lethargic. 

Sat: 8/20/16, recharge and recovery

In the AM:

20 min run @ easy pace 

20 min walk @ fast pace 

Then:

Cold swim 

Comments:

Nutrition hasn't been very good this weekend but I feel good and have caught up on some sleep. Deadlifting every day makes me super hungry. 

Fri: 8/19/16, recharge, ES Day 5

600am:
Cold shower
Joint mobility
Upper body band work

then:
25 x 2h swings @ 45
8 x goblet squats w/ pause @ 45
5-1 pushups/flr ladder
- 2 rounds

then:
2 x 5 deadlift @ 225
2 x 5 bench press @ 225
4 x 5 dhnk pullups (alternated wide grip and narrow grip)
1 x 30 2h swings @ 80
Farmer carry @ 2 x 45

then: cool down
Hammer curls w/ 3 sec pause at top
Rope tricep pushdowns
- 2 rounds

Foundation drills
Upper body band work

Comments:
205# (leaning out, always hungry)

Thur: 8/18/16, recharge, ES day 4

530am:
Joint mobility

then:
25 x 2h swings @ 45
8 x goblet squats w/ 1 sec pause @ 45
5-1 pushup/flr ladder
- 2 rounds

then:
2 x 5 deadlift @ 225 (easy)
2 x 5 bench press @ 155 (easy)
4 x 5 dhnk pullups
1 x 30 2h swings @ 80

then:
Long dynamic stretch
Coach 90 min private basketball lesson

Comments:
Body feels good. A little tired from early mornings. Got to bed late.

Wed: 8/17/16, recharge, ES Day 3

500am:
Cold shower
Joint mobility

then:
5/5 x 1h snatch @ 45
8 x goblet squats w/ pause @ 45
15 x ctd pushups
- 2 rounds

then:
5-3-2 deadlift @ 225, 275, 315 (easy)
5-3-2 bench press @ 155, 185, 205 (easy)
1 x 14 dhnk pullup
1 x 30 2h swings @ 80
Waiter walks @ 45

then:
Long dynamic stretch
Coach private basketball lesson x 90 min

Comments:
206#
Body feels so much better when doing easy strength. No soreness or stiffness waking up in the morning. Feel healthy and strong.

Tue: 8/16/16, recharge, ES

500am:
Cold shower
Joint mobility

then:
30 x 2h swings @ 45
8 x goblet squats w/ pause @ 45
5-1 pushup/flr ladder
Carry variations (waiter, rack, suitcase)
- 3 rounds

then:
2 x 5 deadlift @ 205
2 x 5 bench press @ 155
4 x 6 dhnk pullups
1 x 30 2h swings @ 80
Farmer carry @ 2 x 45

then:
Long dynamic stretch
Coach private basketball lesson x 90 min

In the PM:
Dedicated family time.

Comments:
206#

Mon: 8/15/16, recharge, ES

500am:
Cold shower
Joint mobility

then:
25 x 2h swings @ 45
8 x goblet squats w/ pause @ 45
5-1 pushup/flr ladder
Carry variation (suitcase, rack, waiter)

then:
2 x 5 deadlift @ 205
2 x 5 bench press @ 155
4 x 5 dhnk pullups
1 x 35 2h swings @ 80
Farmer carries @ 2 x 45

then:
hammer curls w/ 3 sec squeeze
tricep extensions

then:
Long dynamic stretch
Coach private basketball lesson x 90 min

In the PM:
Grilled and played outside with family.

Comments:
Schedule is getting absolutely swamped again so workouts will have to take place prior to 630 am if they are going to get done. Easy strength type workouts really wakes me up and allows me to feel energized and ready to go. I don't get food until noon so I will be moving back in this direction. Early morning workouts are really nice as well because I can then focus on my family in the PM and not worry about getting a training session in.

Sun: 8/14/16, rest

Rest. Spent a lot of the day in the lake and with the family.

Sat: 8/13/16, recharge, kbs

Early AM:

Cold plunge in lake 

Joint mobility 

Foundation drills 

Then:

30 x pullups (20 x Chins, 10 x commando)

10-8-6-4-2-1 push-up/FLR ladder 

2 x (5-1) push-up/FLR ladder

In the PM:
3-2-1 1h press @ 60
2 x 5 goblet squat @ 60
180 x 2h swings @ 60
Suitcase carries