Fri: Nov 10th, 2017 Jailhouse Strong Lower Body

Week 1, Day 2

In the AM:
Long hot shower
Quiet time

During lunch:

1) Back Squat
1 x 10 @ bar
1 x 5 @ 135
6 x 3 @ 225 (approx 80%)

2) Dbl KB Front squat:
2 x 8 @ 60's

3) Farmer Carries:
Long walk with 2 x 60's

4) Upper body band work:
30 x pull-aparts
15 x shoulder dislocates
30 x hammer curl
50 x tricep extensions

In the PM:
1) Juarez Valley Squat and carry ladders
20,1,19,2,18,3 ect all the way to 11,10 w/ farmer carry in between

2) Box Sled pushes
10 x 30m (length of high school basketball court)

Thursday Nov 9th, 2017 Jailhouse Strong - Upper, Push

In the AM:
Quiet time
Joint mobility
Cold shower

In the PM:

Warm Up:
2 x 10 front raise @ 2 x 15's
2 x 10 lat raise @ 2 x 15's
2 x 10 shoulder dislocate @ PVC

then:
1) Bench Press:
5 x 3 @ 185 (80%)
1 x R/P set @ 185 (80%) (8-4-2)

2) DB Bench Press:
1 x 10 @ 60's
2 x 7 @ 60's

3) DB Flyes:
3 x 15 w/ 25's

4) Rope Tricep Extension:
3 x 15
1 x 12

5) Wide Grip Pullup:
3 x 6

6) Juarez Valley Pushup Ladder
20 pushups
farmer carry 2 x 60's across weightroom
1 pushup
farmer carry
19 pushups
farmer carry 
2 pushups
ect ect ect down to 15-5 before had an athlete drop a weight on his foot, break his toe and had to be rushed to emergency room.

Comments:
Super pump during pushups from tricep extensions, made the pushups extremely difficult. Pretty fun workout all together. Goal will be to go through 2 4 week blocks and gain some mass. Current weight is at 207 and goal will be 220 and able to still move and be athletic.

Switching up logging for a bit... Pen and Paper logs to try it out.

Moving to a pen and paper journal here for a bit.

Have 2 little notebooks that I carry around with me every day. One will be used to track daily project lists and notes/thoughts that I accumulate throughout the day. The 2nd will be training, sleep and really trying to dial in my nutrition with a detailed food log. So far I am 4 days in and am finding it really easy and enjoyable.

Wed: 3/29 - Sun: 4/2 - Family Flu Bug

24 hour flu going through family again. Youngest son had it Tue / Wed, oldest son had it Thur / Fri, I came down with it yesterday. Feel like death and sick to stomach.

Tue: 3/28/17, recovery

Early AM:
Cold shower
Joint mobility
Foundation drills
Continued to teach my son how to do some pushups and squats.

Mon: 3/27/17, Shooting, sprints

Early AM:
Cold shower
Joint mobility
Foundation drills
Did a couple super slow pushups

In the PM:
30 min x Steve Nash shooting drill (went hard, really good sweat)

then:
3 x 22 sprints on basketball court (EMOTM)

then:
Band stretch

Sun: 3/26/17, family day

Complete family day. Spent time with the boys outside running around. My 3 year old starting to enjoy doing pushups and joint mobility with me in the mornings which is pretty fun.

Sat: 3/25/17, dmpm, spring cleaning

Early AM:
Cold shower
Joint mobility
Foundation drills

then:
5-3-2 x 1h press @ 60
2 x 10/10 1h row @ 60
2 x 10 goblet squat @ 60
4 x 10/10 1h swing @ 60
Suitcase carry a little bit each hand

then:
Spent the rest of the day spring cleaning. Felt good to get yard and home organized.

Fri: 3/24/17, dmpm, shooting

In the PM:
15 min x Steve Nash continuous shooting drill

then:
2 x 8 dbl kb press @ 2 x 45's
2 x 8 dbl kb front squat @ 2 x 45's
2 x 8 dbl kb bent over row w/ squeeze @ 2 x 45
2 x 20 2h swings @ 80
Farmer carries down hallway and back @ 2 x 60's

Later in the PM:
Did some yoga, joint mobility and light cals before bed.

Thur: 3/23/17, dmpm, sprints

Over lunch: 

5-3-2 x dbl kb press @ 2 x 60 

10-8-6 x dbl kb bent over row @ 2 x 60 

2 x 5 dbl kb front squat @ 2 x 60 

2 x 40 2h swings @ 60 

Farmer carry holds 

In the PM: 

Coach strength and conditioning class x 90 min 

- Played soccer/basketball with class so got in a lot of extra fun sprint work in for 15 min. 

Planning on getting some stretching/yoga and cals in tonight before bed. 

Wed: 3/22/17, dmpm, shooting

In the PM:
15 min x Steve Nash shooting drill

then:
10-5-3-2 x dbl kb press @ 2 x 45's
10-8-6-4 x inverted row
10-5-3-2 x dbl kb front squat @ 2 x 45's
2 x 30 2h swings @ 60
Farmer carry @ 2 x 60's

later in the PM:
Spent evening doing house projects with the family

Tue: 3/21/17, DMPM, sprints

In the PM:
Coach strength and conditioning class x 90 min

then:
3 x 3 dbl kb press @ 2 x 60's
3 x 3 weighted pullup @ bw + 30
2 x 5 dbl kb front squat @ 2 x 60's
2 x 20 2h swings @ 80
Farmer carried down hallway and back @ 2 x 60's

then:
Sprint work on the basketball court

then:
Worked with a gymnast in the weightroom and she helped me with cartwheels and handstands.

40 Day Workout - Review (22 days)

Finished up 22 days of the 40 day workout. Here are some observations:

Starting weight: 204
Ending weight: 196
Nutrition:
- Fast all day until dinner then eat whatever I wanted in whatever quantities I wanted. If I got super hungry during the day I would have a handful or two of goldfish or pretzels.
- Not as much water as I originally planned.
- Got sick at day 20 or so so life took a turn with family and work ect... Have been trying to decrease coffee intake throughout the time. Feel much better with less ups and downs when I only drink tea.

Strength:
- Deadlift: Lifted 225 on all days and about 2-3 weeks in was able to hit a double bw deadlift @ 405.
- Bench Press: Hit 235 for a single. Never went above 155 for bench press in training.
- Weighted Pullups: Got a pullup with the 80# kettlebell which is a lifetime PR. 3x3 was typical reps and sets and standard weight was 30# kb attached to waist. Had some MAPS elbow issues halfway through.
- Swings were just standard 1 x 20-30 reps with 80# kb. Switched up to 4 x 10/10 with the 60 halfway through to get a little different look.

Comments:
Overall pretty pleased. I think I could have used 205 and really made the deadlifts easy and made the same progress. Bench press weight was perfect. The same repetitive movement patters of benching and weighted pullups made my right elbow flare up a bit. I think I really need to get some focused work in on horizontal pulls instead of just vertical pulls

I say it all the time but I need to cut out all the crap in my diet and drink more water. Whenever I do, I feel so much better.

Mon: 3/20/17, dmpm, shooting

Early AM:
Coach private basketball lesson x 60 min

in the PM:
Coach strength and conditioning class x 60 min

then:
15 min x Steve Nash shooting drill

then:
5-4-3-2-1 x dhnk pullup ladder
5-3-2 x 1h press @ 60
5-4-3-2-1 x dbl kb front squat @ 2 x 60
2 x 20 2h swings @ 80

humane burpee
15 x 2h swings @ 60
5 x goblet squats @ 60
walk out into 10 perfect pushups
- 3 rounds

then:
1 x weighted pullup @ bw + 80# just for fun. PR

upper body band work