Wake Up: 600am
Sleep: 7 hours
In the AM:
2 x 5 deadlift @ 225 (easy)
2 x 5 bench press @ 155 (perfect weight)
2 x 5 dhnk pullups
1 x 25 2h swings @ 80
Suitcase carry @ 80
then upper body band work to cool down.
In the PM:
Coach basketball practice x 90 min
Comments:
225 and 155 for deads and bench seems like the perfect weights. Will sit at these for a bit.
Wednesday, December 14, 2016
Mon: 12/12/16, 40 Day workout day 1
Wake Up: 400am
Sleep: 8 hours
Weight: 204
Early AM:
Cold shower
Joint mobility
then:
Coach basketball practice x 90 min
then:
Coach strength and conditioning class x 50 min
then:
2 x 5 deadlift @ 185 (44.5% of lifetime PR)
2 x 5 bench press @ 135 (55.5% of lifetime PR)
2 x 5 dhnk super slow pullups
1 x 25 2h swing @ 80
Carry medley @ 2 x 45's
then: cool down
some long prying goblet squats @ 45
in the PM:
GTG pushups x 100 or so
Comments:
Cutting the ego and going to do the 40 day workout as prescribed. Low % of lifetime maxes. Lots of practicing the skill of strength. Little and often over the long haul. If life happens and I cannot get a training session in, than so be it. Will try to get through the whole 40 days this time. If I can get weight down to around 195 that would be excellent as well.
Sleep: 8 hours
Weight: 204
Early AM:
Cold shower
Joint mobility
then:
Coach basketball practice x 90 min
then:
Coach strength and conditioning class x 50 min
then:
2 x 5 deadlift @ 185 (44.5% of lifetime PR)
2 x 5 bench press @ 135 (55.5% of lifetime PR)
2 x 5 dhnk super slow pullups
1 x 25 2h swing @ 80
Carry medley @ 2 x 45's
then: cool down
some long prying goblet squats @ 45
in the PM:
GTG pushups x 100 or so
Comments:
Cutting the ego and going to do the 40 day workout as prescribed. Low % of lifetime maxes. Lots of practicing the skill of strength. Little and often over the long haul. If life happens and I cannot get a training session in, than so be it. Will try to get through the whole 40 days this time. If I can get weight down to around 195 that would be excellent as well.
Monday, December 12, 2016
Sun: 12/11/16, recovery
Still under the weather. Sinus infection plus just general bug. No energy.
Tried to spend entire day with family to catch up after a really long, busy week. Was able to get caught up on some house projects and shoveled snow after the blizzard for 2.5 hours.
Tried to spend entire day with family to catch up after a really long, busy week. Was able to get caught up on some house projects and shoveled snow after the blizzard for 2.5 hours.
Thur: 12/8/16, DMPM
dbl kb press
dhnk pullups
heavy goblet squats
heavy swings
heavy farmer carries
band work
coach basketball pract x 120 min
dhnk pullups
heavy goblet squats
heavy swings
heavy farmer carries
band work
coach basketball pract x 120 min
Wed: 12/7/16, DMPM
dbl kb press
dhnk pullups
heavy goblet squats
heavy swings
heavy farmer carries
band work
coach basketball pract x 120 min
dhnk pullups
heavy goblet squats
heavy swings
heavy farmer carries
band work
coach basketball pract x 120 min
Tuesday, December 6, 2016
Tue: 12/6/16, DMPM Day 28 (END OF EXPERIMENT)
Wake Up: 530am
Sleep: 6.5 hours
Weight: 203
Early AM:
Streams in the Desert
Homiletics: John 9:1-12
Journal
Plan out day
then:
Cold shower
Joint mobility
Foundation drills
then:
Presented at staff devotions on time management, priorities and the importance of spending quiet time with the Lord.
In the PM:
Joint mobility
then:
2 x 6 dbl kb press @ 2 x 45
2 x 6 ring dhnk pullups (super slow)
2 x 6 dbl kb front squats @ 2 x 45
1 x 20,10,10,10 x 2h swings @ 80
Carry medley @ 2 x 45
Goblet squat hold at bottom and pried open hips. Felt really good.
then:
Coached our first away game - long night in the gym.
Comments:
Coming off a bug of some kind. Body feels a bit beat up. Elbows and knees are feeling creeky and not solid. Energy is down. Its about time to switch up training to something new. Open to new ideas for workouts on a super tight schedule. Taking a look at grease the groove type work. I have done it for pullups in the past but nothing else. If anyone has experiance in using it feel free to chime in.
DMPM has been a lifesaver. I may go back to it shortly. Elbows just need a rest. Probably time to switch out overhead pressing for a bit as well.
Sleep: 6.5 hours
Weight: 203
Early AM:
Streams in the Desert
Homiletics: John 9:1-12
Journal
Plan out day
then:
Cold shower
Joint mobility
Foundation drills
then:
Presented at staff devotions on time management, priorities and the importance of spending quiet time with the Lord.
In the PM:
Joint mobility
then:
2 x 6 dbl kb press @ 2 x 45
2 x 6 ring dhnk pullups (super slow)
2 x 6 dbl kb front squats @ 2 x 45
1 x 20,10,10,10 x 2h swings @ 80
Carry medley @ 2 x 45
Goblet squat hold at bottom and pried open hips. Felt really good.
then:
Coached our first away game - long night in the gym.
Comments:
Coming off a bug of some kind. Body feels a bit beat up. Elbows and knees are feeling creeky and not solid. Energy is down. Its about time to switch up training to something new. Open to new ideas for workouts on a super tight schedule. Taking a look at grease the groove type work. I have done it for pullups in the past but nothing else. If anyone has experiance in using it feel free to chime in.
DMPM has been a lifesaver. I may go back to it shortly. Elbows just need a rest. Probably time to switch out overhead pressing for a bit as well.
Mon: 12/5/16, busy schedule
Wake Up: 330am
Sleep: 4.5 hours
Weight: 203
Early AM:
Streams in the Desert
Bible reading: John 8
Journal
Plan out to do list for the day.
then:
Early morning coach basketball practice x 90 min
then:
Coach strength and conditioning class x 60 min
then:
BSF x 2.5 hours
Sleep: 4.5 hours
Weight: 203
Early AM:
Streams in the Desert
Bible reading: John 8
Journal
Plan out to do list for the day.
then:
Early morning coach basketball practice x 90 min
then:
Coach strength and conditioning class x 60 min
then:
BSF x 2.5 hours
Monday, December 5, 2016
Sun: 12/4/16, recover
Early AM:
Cold shower
Joint mobility
Foundation drills
Family day. Lots of time outside in the fresh snow. Shoveling snow, having adventures with young ones. Hot meal and watching White Christmas with family before bedtime and stories. Another great day. Back to the grindstone tomorrow.
Cold shower
Joint mobility
Foundation drills
Family day. Lots of time outside in the fresh snow. Shoveling snow, having adventures with young ones. Hot meal and watching White Christmas with family before bedtime and stories. Another great day. Back to the grindstone tomorrow.
Sat: 12/3/16, recover, family day
Early AM:
Cold shower
Joint mobility
Foundation drills
spent the rest of the day with the family outside picking up Christmas tree, trimming, putting up and decorating. Lots of family time and time spent outside shoveling with my boys. Hot meal at night, nap in the afternoon. Just our family. Fantastic day.
Cold shower
Joint mobility
Foundation drills
spent the rest of the day with the family outside picking up Christmas tree, trimming, putting up and decorating. Lots of family time and time spent outside shoveling with my boys. Hot meal at night, nap in the afternoon. Just our family. Fantastic day.
Fri: 12/2/16, DMPM Day 27
In the AM:
Cold shower
Coach strength and conditioning x 90 min
then:
Joint mobility
Foundation drills
then:
2 x 5 dbl kb press @ 2 x 45
2 x 5 dhnk pullups
2 x 5 dbl kb front squat @ 2 x 45
1 x 30,20 2h swings @ 80
Farmer carries @ 2 x 75
then:
Coach basketball x 90 min
Cold shower
Coach strength and conditioning x 90 min
then:
Joint mobility
Foundation drills
then:
2 x 5 dbl kb press @ 2 x 45
2 x 5 dhnk pullups
2 x 5 dbl kb front squat @ 2 x 45
1 x 30,20 2h swings @ 80
Farmer carries @ 2 x 75
then:
Coach basketball x 90 min
Friday, December 2, 2016
Thur: 12/1/16, DMPM Day 26
Wake Up: 600am
Sleep: 6 hours
Weight: 204
In the PM:
2 x 5 dbl kb press @ 2 x 45
2 x 6 dhnk super slow pullups
2 x 5 dbl kb front squats @ 2 x 45
2 x 10/10 1h health snatch @ 45
TGU practice @ 45
Arm bar practice @ 30
Upper body band work
then:
Steve Nash shooting drill x 12 min (slow steady pace)
then:
Coach V/JV practice x 90 min
Sleep: 6 hours
Weight: 204
In the PM:
2 x 5 dbl kb press @ 2 x 45
2 x 6 dhnk super slow pullups
2 x 5 dbl kb front squats @ 2 x 45
2 x 10/10 1h health snatch @ 45
TGU practice @ 45
Arm bar practice @ 30
Upper body band work
then:
Steve Nash shooting drill x 12 min (slow steady pace)
then:
Coach V/JV practice x 90 min
Wed: 11/30/16, DMPM Day 25
Wake up: 600am (needed some extra sleep)
Sleep: 7 hours
Weight: 204
Early AM:
Coach strength and conditioning class x 120 min
then:
2 x 8 dbl kb press @ 45's
2 x 6 dhnk super slow pullups (feel better on the elbows, really squeezed bar hard, slow up, pause, slow down, pause)
2 x 5 goblet squats @ 80 (123 pause at bottom, nice easy slow reps)
1 x 40 2h swings @ 80
Farmer carries @ 75's
IYT's w/ rings
Upper body band work
1:00 plank hold (tough w/ pump from band work)
In the PM:
Coach V/JV practice x 90 min
Sleep: 7 hours
Weight: 204
Early AM:
Coach strength and conditioning class x 120 min
then:
2 x 8 dbl kb press @ 45's
2 x 6 dhnk super slow pullups (feel better on the elbows, really squeezed bar hard, slow up, pause, slow down, pause)
2 x 5 goblet squats @ 80 (123 pause at bottom, nice easy slow reps)
1 x 40 2h swings @ 80
Farmer carries @ 75's
IYT's w/ rings
Upper body band work
1:00 plank hold (tough w/ pump from band work)
In the PM:
Coach V/JV practice x 90 min
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