Friday: W27 (Str C1, W1)

Training:
Strength:
Back Squat (5-3-1, W1)
2 x 5 x 185#
1 x 20 x 200#

Press: (5-3-1, W1)
1 x 5 x 95#,105#
1 x 8 x 120#

Clean Pull:
3 x 5 x 225#

Conditioning:
Run:
60 min (easy pace)

Notes:
Body: sore, plan on doing major foam rolling and mobility work this weekend. Thought I would hit more than 8 on the final set of presses. Press felt weak today.
Sleep: 6.5 hours

Thursday: W27 (Strength C1, W1)

Training:
Strength:
Back Squat:
3 x 5 x 225#

Bench Press: (5-3-1, W1)
1 x 5 x 135#,155#
1 x 12 x 175#

Db Row:
3 x 12 x 70# dbs

Pullups:
Lots in between sets of everything

Swing:
3 x 12 x 70# db


Conditioning:
Sprints:
Full court basketball sprints (medium volume, moderate intensity)

Notes:
Body: good, squats went up very easy today. I am finally starting to get back into the swing of things. I plan on increasing my squatting volume significantly in the next few weeks. Got 10 reps at 175# on the bench last week so was pleased with getting 12 in today.
Sleep: 7 hours
Nutrition: Good

Wednesday: W27 (Wendler C1, W1)

Training:
Strength:
Front Squat:
3 x 8 x 135#

Deadlift: (5-3-1, W1)
2 x 5 x 225#
1 x 10 x 245#

DB Bench Press:
3 x 15 x 60# dbs

Conditioning:
Sprints on basketball court (medium volume, 100% intensity)
60 min walk (fast pace)

Notes:
Body: Feeling better. Felt good to get a good sweat in. Solid 80% session. Have had a lot going on in my personal life and it feels good to not sacrifice my training as that is often the one thing that I can control. Training offers an outlet for my aggression and my feelings in which other things cannot.
Sleep: 7 hours

Monday: W27

Taking a couple of days off from training due to sickness and personal issues.

Saturday: W26

Training:

100 x situps
100 x pushups
100 x squats

5 mile run

Friday: W26

Training:

WOD 1: Strength
Back Squat:
3 x 5 x 225# (tough)

Bench Press (5-3-1):
5 x 135#
5 x 155#
10 x 175#

Snatch Grip Deadlift:
3 x 5 x 185#

DB Row:
3 x 8 x 70# db

Pullups:
50 in sets of 5-8, these were complete dead hangs and were done slow and with full ROM

WOD 2: Conditioning
Run:
40 min (easy pace)

Daily Reading:
Psalms 25 & 51

Thursday: W26

Training:


Run:
42 min


Daily Reading:
1 Samuel 16-20

1.) Lessons:

• 16:7 - But the Lord said to Samuel, Do not consider his appearance or his height, for I have rejected him. The Lord does not look at the things man looks at. Man looks at the outward appearances, but the Lord looks at the heart.
• 17:47 - All those gathered here will know that it is not by sword or spear that the Lord saves, for the battle is the Lord's and he will give all of you into our hands.

2.) Applications:

• The Lord looks at the heart of a man, not his outward appearances. We should do that same.
• The Lord saves those who have faith that He has the power to do what He has promised us. 

Wednesday: W26

Training:
WOD 1: Night

Front Squat:
2 x 6 x 175#

Press:
1 x 5 x 135#

Clean Pull:
3 x 5 x 225#

Power Clean to Push Press:
5 x 3 x 135# (light, focusing on technique)

10-1
Goblet Squat: 70# db
Swing: 70# db
Pullup


Daily Reading:
1 Samuel 11-15

1.) Lessons:

• 11:6 - When Saul heard their words, the Spirit of God came upon him in power and he burned with anger.
• 12:15 - But if you do not obey the Lord, and if you rebel against his commands, his hand will be against you, as it was against your fathers.
• 12:20-24 - Do not be afraid, Samuel replied. You have done all this evil, yet you do not turn away from the Lord, but serve the Lord with all your heart. Do not turn away after useless idols. They can do you no good, nor can they rescue you, because they are useless. For the sake of his great name, the Lord will not reject his people because the Lord was pleased to make you his own. As for me, far be it from me that I should sin against the Lord by failing to pray for you. And I will teach you the way that is good and right. But be sure to fear the Lord and serve him faithfully with all your heart; consider what great things he has done for you.
• 15:11 - Samuel was troubled and he cried out to the Lord all that night.
• 15:19 - Why did you not obey the Lord?

2.) Applications:

• If I do not obey the Lord and if I rebel against His commands the hand of the Lord will be against me in all that I do.
• The Lord will not reject me for the sake of His great name. 
• Consider the Lord's great care for me in the past and the things He has done for me throughout the years. Consider His protections and His faithfulness. Do not turn away after the things of this world for they cannot save me. Only the Lord can give protection and care from sin.

Tuesday: W26

Daily Reading:
1 Samuel 6-10

1.) Lessons:

• 6:20 - Who can stand in the presence of the Lord, this Holy God?
• 7:3 - If you are returning to the Lord with all your hearts, then rid yourselves of the foreign gods and commit yourselves to the Lord and serve him only and He will deliver you.

2.) Applications:

• The Philistines realized that no one can stand in the presence of the Lord for He is Holy and set apart. Do I realize this in my everyday life or must I wait for calamity to strike me like the Philistines before I realize this and apply this principle to my life?
• The Lord will deliver me from all my troubles and anxiousness if I make a conscious choice every day to serve Him with all my heart and rid myself of things that take his place. It is an minute by minute, day by day decision to commit my path to the Lord. Only then will He deliver me.

Monday: W26

Training:


WOD 1:
10 rounds:
50 x squats
25 x pushups

Kneeling 1 arm military press:
3 x 10 each arm, 35# db

Situps:
1 x 100 anchored


Daily Reading:
1 Samuel 1-5

1.) Lessons:

• 1:10-11 - In bitterness of soul Hannah wept much and prayed to the Lord. And she made a vow saying, "O Lord Almighty, if you will only look upon your servants misery and remember me, and  not forget your servant but give her a son, then I will give him to the Lord for all the days of his life, and no razor will ever be used on his head.
• 1:15-16 - I am a woman who is deeply troubled. I have not been drinking wine or beer, I was pouring out my soul to the Lord. Do not take your servant for a wicked woman; I have been praying here out of my great anguish and grief.
• 2:7 - The Lord sends poverty and wealth, he humbles and he exalts. 
• 2:9 - It is not by strength that one prevails.
• 2:25 - if a man sins against another man, God may mediate for him, but if a man sins against the Lord, who will intercede for him?
• 2:30 - Those who honor me I will honor, but those who despise me will be disdained.
• 3:13 - For I told him that I would judge his family forever because of the sin he knew about.
• 3:18 - He is the Lord; let him do what is good in his eyes.

2.) Applications:

• In bitterness of soul, Hannah prayed to the Lord and made a vow. She also fulfilled her vow to the Lord when Samuel was born. If we make a vow with the Lord, make sure to fulfill it in faith like Hannah and her husband.
• Sometimes prayer is a time of anguish and grief. Pour out your sorrows to the Lord and He will relieve you of your burden.
• The Lord is all powerful and will exalt those he chooses to exalt and humble those he chooses to humble. Who are we to demand anything of God in regards to our earthly position?
• Unfortunately, our sins have consequences. The sins of the father are past down to the following generations. We can be forgiven for our sins as Eli was, but will still have to suffer the consequences. The consequences of our sins often have a lasting affect on our families. We must answer God's judgement as Levi did when he answered, " He is the Lord; let him do what is good in his eyes." 

Friday: W25

Training:

WOD 1:

Back Squat:
3 x 5 x 225#
1 x 2 x 235#
1 x 1 x 245#

Deadlift:
1 x 1 x 315#, 315#

Power Clean to Push Press:
3 x 5 x 135#
1 x 1 x 155#, 175#, 185#

4 rounds AFAP:
8 x swings (70# db)
8 x chinups
8 x squats

3 rounds:
8 x goblet squat (70# db)
40 yard waiter walk (70# db, alternating hands every 20 yrds)

Waiter Walk:
300 yards (70# db, alternating hands)

WOD 2:
Sprint work:
6 x 300 yard shuttles (1 minute rest between sprints)

Notes:
Big day today with a lot of workload because I had the time. Had to blow off some steam after a long work week so this was done pretty angry. Very pleased with the deadlift considering I am very new at it. Squat has a long way to go though. I am working on trying to go below parallel and exploding out of the hole. I missed the 175# PC to PP 2 times before hitting it. 185# I missed quite a few times before I finally locked it out.

Daily Reading:
Book of Romans

Thursday: W25

Training:
Rest and Recovery due to schedule

Great vid: http://www.youtube.com/watch?feature=player_embedded&v=-i3g-RvC-iA


Daily Reading:
Romans 6-8
Do to personal choice, I will be taking a break from my current reading plan and focusing on Romans 6-8 this week.

1.) Lessons:

• 6:6-7 - For we know that our old self was crucified with him so that the body of sin might be done away with, that we should no longer be slaves to sin, because anyone who has died has been freed form sin.
• 6:11-12 - In the same way, count yourselves dead to sin but alive to God in Christ Jesus. Therefore do not let sin reign in your mortal body so that you obey its evil desires.
• 6:20-21 - When you were slaves to sin, you were free from the control of righteousness. What benefit did you reap at that time from the things you are now ashamed of?
• 6:23 - For the wages of sin is death but the gift of God is eternal life in Christ Jesus our Lord.
• 7:5-6 - For when we were in the realm of the flesh, the sinful passions aroused by the law were at work in us, so that we bore fruit for death. But now, by dying to what once bound us, we have been released from the law so that we serve in the new way of the Spirit, and not in the old way of the written code.
• 7:11 - For sin, seizing the opportunity afforded by the commandment, deceived me, and through the commandment put me to death.
• 7:15-25 - I do not understand what I do. For what I want to do I do not do, but what I hate I do. 16 And if I do what I do not want to do, I agree that the law is good. 17 As it is, it is no longer I myself who do it, but it is sin living in me. 18 For I know that good itself does not dwell in me, that is, in my sinful nature. For I have the desire to do what is good, but I cannot carry it out. 19 For I do not do the good I want to do, but the evil I do not want to do—this I keep on doing. 20 Now if I do what I do not want to do, it is no longer I who do it, but it is sin living in me that does it. 21 So I find this law at work: Although I want to do good, evil is right there with me. 22For in my inner being I delight in God’s law; 23 but I see another law at work in me, waging war against the law of my mind and making me a prisoner of the law of sin at work within me. 24 What a wretched man I am! Who will rescue me from this body that is subject to death? 25 Thanks be to God, who delivers me through Jesus Christ our Lord! So then, I myself in my mind am a slave to God’s law, but in my sinful nature[d] a slave to the law of sin.
• 8:5-8 - Those who live according to the flesh have their minds set on what the flesh desires; but those who live in accordance with the Spirit have their minds set on what the Spirit desires. 6 The mind governed by the flesh is death, but the mind governed by the Spirit is life and peace. 7 The mind governed by the flesh is hostile to God; it does not submit to God’s law, nor can it do so. 8 Those who are in the realm of the flesh cannot please God.
• 8:13 - For if you live according to the flesh, you will die; but if by the Spirit you put to death the misdeeds of the body, you will live.
• 8:18 - I consider that our present sufferings are not worth comparing with the glory that will be revealed in us.

2.) Applications:

• I am free from sin and do not have to be enslaved to sin anymore.
• I must not let sin reign in my mortal body or give into its thoughts or desires.
• The wages of sin is death, but God has given me the gift of eternal life through His Son.
• Do not live as I formerly did. Choose to live a life of righteousness but putting away the sin that hinders and entangles me.
• What a wretched man I am! I do not do what I want to do and I end up doing what I despise. I know that nothing good lives in me and that my sin nature is in constant battle with my desire to obey God's law.
• I am a slave to the law of sin but through Christ Jesus I am offered the gift of repentance and forgiveness.
• I  must live according to the Law of the Spirit and not the sinful nature of my mind for if I continue living according to the sinful nature of my mind I will die. For is is through the Spirit that I can put to death the misdeeds of the body and live according the Spirit.

Wednesday: W25

Training:
WOD 1:

Clean Pull:
4 x 5 x 245#
1 x 5 x 265#

Power Clean:
3 x 5 x 155#

10-1:
DB Swings (70#)
Pullups
Hanging leg raises

WOD 2:
Sprint work:
2 x 300 m shuttle runs

Run:
40 minutes (easy pace)

Notes:
Clean pulls are coming along nicely. I went up on the last set and only had a tough time with last rep. I have not done power cleans in a couple of years so decided I would ease into them. The 10-1 work at the end was a grip killer.


Daily Reading:
Romans 7-8

1.) Lessons:

• 7:5-6 - For when we were in the realm of the flesh, the sinful passions aroused by the law were at work in us, so that we bore fruit for death. But now, by dying to what once bound us, we have been released from the law so that we serve in the new way of the Spirit, and not in the old way of the written code.
• 7:7 - I would not have known what sin was had it not been for the law.
• 7:11 - For sin, seizing the opportunity afforded by the commandment, deceived me, and through the commandment put me to death.
• 7:15-25 - I do not understand what I do. For what I want to do I do not do, but what I hate I do. 16 And if I do what I do not want to do, I agree that the law is good. 17 As it is, it is no longer I myself who do it, but it is sin living in me. 18 For I know that good itself does not dwell in me, that is, in my sinful nature. For I have the desire to do what is good, but I cannot carry it out. 19 For I do not do the good I want to do, but the evil I do not want to do—this I keep on doing. 20 Now if I do what I do not want to do, it is no longer I who do it, but it is sin living in me that does it. 21 So I find this law at work: Although I want to do good, evil is right there with me. 22For in my inner being I delight in God’s law; 23 but I see another law at work in me, waging war against the law of my mind and making me a prisoner of the law of sin at work within me. 24 What a wretched man I am! Who will rescue me from this body that is subject to death? 25 Thanks be to God, who delivers me through Jesus Christ our Lord! So then, I myself in my mind am a slave to God’s law, but in my sinful nature[d] a slave to the law of sin.
• 8:5-8 - Those who live according to the flesh have their minds set on what the flesh desires; but those who live in accordance with the Spirit have their minds set on what the Spirit desires. 6 The mind governed by the flesh is death, but the mind governed by the Spirit is life and peace. 7 The mind governed by the flesh is hostile to God; it does not submit to God’s law, nor can it do so. 8 Those who are in the realm of the flesh cannot please God.
• 8:13 - For if you live according to the flesh, you will die; but if by the Spirit you put to death the misdeeds of the body, you will live.
• 8:18 - I consider that our present sufferings are not worth comparing with the glory that will be revealed in us.

2.) Applications:

• It is my natural inclination to sin and go against the law of God.
• Sin is deceiving.
• There is nothing good that lives in me. I have good intentions and good desires but I lack the strength to do what is necessary. I do what I do not want to do. The laws of God and my sin nature are constantly at odds with one another. What a wretched man I am.
• I am a slave to God but have also found myself to be enslaved to my sin.
• When I live according to my sin nature I am doing what is against God. My mind is controlled not by God but by passions and emotions that will lead me to death. If I continue to live according to my sin nature I will be put to death and my sins will ultimately consume me. 
• My present sufferings are not worth comparing with the future glory that will be revealed if I follow Gods law and turn my back on the sin that entangles me.

Tuesday: W25

Training:

Rest and Recovery due to schedule