Training:
Rest
Daily Report:
Notes: Rested
Body: Left knee is a little sore
Body Weight: 193#
Sleep: 7 hours
Nutrition: Need to get back on track.
Reading: Joshua 21-24
Tuesday, January 31, 2012
Monday, January 30, 2012
Monday: W32
Training:
WOD 1: 5:00am
Warm Up:
20 x squat (bar)
20 x good morning (bar)
20 x press (bar)
20 x rdl (bar)
2 rounds:
10 x goblet squat (45#,55#)
10 x swing (45#,55#)
10 x mountain climbers
10 x hip flexor stretch
Strength:
Back Squat:
5 x 135#
5 x 185#
1 x 245#, 265#, 275#, 295#(X), 295# (X)
Press: (5-3-1: W3, C2)
5 x 115#
3 x 135#
3 x 145#
3 x 8 x 85#
Row:
3 x 12 x 70# db
Pullup:
4 x 12
Durability:
Defranco's core circuit: 45# plate
AIS Stretch/foam roll
WOD 2: Evening
Endurance:
5 rounds:
1 min easy run
1 min sprint
5 min fast pace, incline on 8 on treadmill
Durability:
50 x decline situps
50 x back extensions
50 x leg levers
Long active stretching session
Daily Report:
Notes: Post Smolov Squat Cycle my 1rm for back squat went from 255# to 275#, so I increased 20# in 4 weeks. I missed both tries at 295#. I was disappointed as I thought I would be able to hit 295#. The weakness was in getting out of the hole. I feel I am strong enough to get this but my focus was not there. Strength is coming along slowly which is a good sign. Post Smolov squat cycle will focus on 3 days per week of pure strength training and 3 days of hard conditioning and PST movements.
Body: Fine
Body Weight: 192#
Sleep: 6.5 hours
Reading: Romans 9-10, Genesis 16-19
WOD 1: 5:00am
Warm Up:
20 x squat (bar)
20 x good morning (bar)
20 x press (bar)
20 x rdl (bar)
2 rounds:
10 x goblet squat (45#,55#)
10 x swing (45#,55#)
10 x mountain climbers
10 x hip flexor stretch
Strength:
Back Squat:
5 x 135#
5 x 185#
1 x 245#, 265#, 275#, 295#(X), 295# (X)
Press: (5-3-1: W3, C2)
5 x 115#
3 x 135#
3 x 145#
3 x 8 x 85#
Row:
3 x 12 x 70# db
Pullup:
4 x 12
Durability:
Defranco's core circuit: 45# plate
AIS Stretch/foam roll
WOD 2: Evening
Endurance:
5 rounds:
1 min easy run
1 min sprint
5 min fast pace, incline on 8 on treadmill
Durability:
50 x decline situps
50 x back extensions
50 x leg levers
Long active stretching session
Daily Report:
Notes: Post Smolov Squat Cycle my 1rm for back squat went from 255# to 275#, so I increased 20# in 4 weeks. I missed both tries at 295#. I was disappointed as I thought I would be able to hit 295#. The weakness was in getting out of the hole. I feel I am strong enough to get this but my focus was not there. Strength is coming along slowly which is a good sign. Post Smolov squat cycle will focus on 3 days per week of pure strength training and 3 days of hard conditioning and PST movements.
Body: Fine
Body Weight: 192#
Sleep: 6.5 hours
Reading: Romans 9-10, Genesis 16-19
Friday, January 27, 2012
Friday: Smolov Day 11
Training:
WOD 1: 5:00am
Warm Up:
Barbell movements (squats, goodmornings)
DB Swings
Goblet Squats
Strength:
Back Squat: (Smolov, D11)
7 x 5 x 235#
Pullups (nuetral grip, deadhang)
6 x 10
Bench Press: (5-3-1, W2, C2)
5 x 140#
5 x 170#
9 x 190#
3 x 135#
Durability:
3 rounds:
500 m row AFAP (fastest was 1:53)
1 min rest
Foam roll/Stretch
Daily Report:
Notes: Not a very inspired session. Had a really bad headache this morning most likely due to cutting back on my caffeine intake. Going from near a pot of coffee a day to 1-2 cups in the morning is a big change.
Body: Good
Body Weight: 190#
Sleep: 6.5 hours
Reading: Isaiah 18-22
WOD 1: 5:00am
Warm Up:
Barbell movements (squats, goodmornings)
DB Swings
Goblet Squats
Strength:
Back Squat: (Smolov, D11)
7 x 5 x 235#
Pullups (nuetral grip, deadhang)
6 x 10
Bench Press: (5-3-1, W2, C2)
5 x 140#
5 x 170#
9 x 190#
3 x 135#
Durability:
3 rounds:
500 m row AFAP (fastest was 1:53)
1 min rest
Foam roll/Stretch
Daily Report:
Notes: Not a very inspired session. Had a really bad headache this morning most likely due to cutting back on my caffeine intake. Going from near a pot of coffee a day to 1-2 cups in the morning is a big change.
Body: Good
Body Weight: 190#
Sleep: 6.5 hours
Reading: Isaiah 18-22
Thursday: W31
Training:
Rest (unplanned)
Daily Report:
Notes: Things came up and I ran out of time.
Nutrition: Good
Sleep: 7 hours
Reading: Job 8-9
Rest (unplanned)
Daily Report:
Notes: Things came up and I ran out of time.
Nutrition: Good
Sleep: 7 hours
Reading: Job 8-9
Thursday, January 26, 2012
Wednesday: W31
Training:
Rest and Recovery
Daily Report:
Notes:
Body: Fine, legs a bit tired. Looking forward to getting done with the Smolov squat cycle.
Body Weight: 191#
Nutrition: Decent
Sleep: 7 hours
Reading: Psalm 9-11
Rest and Recovery
Daily Report:
Notes:
Body: Fine, legs a bit tired. Looking forward to getting done with the Smolov squat cycle.
Body Weight: 191#
Nutrition: Decent
Sleep: 7 hours
Reading: Psalm 9-11
Tuesday, January 24, 2012
Tuesday: Smolov Day 10
Training:
WOD 1: 5:00 am
Warm Up:
1000 m row
Goblet squats
Swings
Mobility
Strength:
Back Squats: (Smolov D10)
5 x 7 x 225#
Power Clean (Hang)
3 x 5 x 155#
Pullups (wide grip, deadhang)
3 x 10
Durability:
50 x situps
20-15-10 x Defranco's 45# plate core circuit
AIS Stretch/Foam Roll
Daily Report:
Notes: Did not have much motivation today so I skipped the work capacity portion. Lower back and hamstrings were a bit beat up from sprints yesterday. Squats went up fine, the last set was pretty tough though getting out of the hole. Power cleans were done from a hang and focus was on speed and explosiveness.
Body: Tired.
Body Weight: 191# post workout
Sleep: 7 hours
Reading: Joshua 16-20
WOD 1: 5:00 am
Warm Up:
1000 m row
Goblet squats
Swings
Mobility
Strength:
Back Squats: (Smolov D10)
5 x 7 x 225#
Power Clean (Hang)
3 x 5 x 155#
Pullups (wide grip, deadhang)
3 x 10
Durability:
50 x situps
20-15-10 x Defranco's 45# plate core circuit
AIS Stretch/Foam Roll
Daily Report:
Notes: Did not have much motivation today so I skipped the work capacity portion. Lower back and hamstrings were a bit beat up from sprints yesterday. Squats went up fine, the last set was pretty tough though getting out of the hole. Power cleans were done from a hang and focus was on speed and explosiveness.
Body: Tired.
Body Weight: 191# post workout
Sleep: 7 hours
Reading: Joshua 16-20
Monday, January 23, 2012
Monday: Smolov Day 9
Training:
WOD 1: 5:00 am
Warm Up:
1000 m row
Goblet squats (55#)
Swings (55#)
Strength:
Back Squat: (Smolov, D9)
4 x 9 x 210#
Deadlift:
1 x 2 x 285#
Pullups:
3 x 10
Work Capacity:
10-8-6 AFAP:
Deadlift (225#)
Swing (70#)
Pullups
Durability:
Reverse hyper extensions
100 x 4 count leg levers
AIS Stretch/Foam Roll
WOD 2: Evening
Endurance:
5 rounds:
400 m run (easy pace, 9 min per mile pace)
400 m run (fast pace, kept each between 5:30 - 6:00 min per mile pace on each)
rest 2 hours
Sprint work on basketball court
Daily Report:
Notes: Squats felt good today. Legs were fresh after taking the weekend off. Deadlift went up very easy. Work capacity was tough, especially on the lower back. My grip needs to improve. Sprint work was easy today. The fast 400's were done at about 85% effort because I wanted to save my legs for the last week of the Smolov base squat cycle. Cannot remember how many sprints I did on the basketball court. Focus was on short, intense bursts of speed which I felt confident in today.
Body: Lower back a bit sore but otherwise fine.
Nutrition: Decent. Post workout meal of grape nuts and whole milk is working great and I feel is really aiding in my recovery. Watching my milk intake and keeping it to approx 35 oz per day of whole milk, all drank in the morning post workout.
Sleep: 5.5 hours
Reading: Romans 7-8, Genesis 12-15
WOD 1: 5:00 am
Warm Up:
1000 m row
Goblet squats (55#)
Swings (55#)
Strength:
Back Squat: (Smolov, D9)
4 x 9 x 210#
Deadlift:
1 x 2 x 285#
Pullups:
3 x 10
Work Capacity:
10-8-6 AFAP:
Deadlift (225#)
Swing (70#)
Pullups
Durability:
Reverse hyper extensions
100 x 4 count leg levers
AIS Stretch/Foam Roll
WOD 2: Evening
Endurance:
5 rounds:
400 m run (easy pace, 9 min per mile pace)
400 m run (fast pace, kept each between 5:30 - 6:00 min per mile pace on each)
rest 2 hours
Sprint work on basketball court
Daily Report:
Notes: Squats felt good today. Legs were fresh after taking the weekend off. Deadlift went up very easy. Work capacity was tough, especially on the lower back. My grip needs to improve. Sprint work was easy today. The fast 400's were done at about 85% effort because I wanted to save my legs for the last week of the Smolov base squat cycle. Cannot remember how many sprints I did on the basketball court. Focus was on short, intense bursts of speed which I felt confident in today.
Body: Lower back a bit sore but otherwise fine.
Nutrition: Decent. Post workout meal of grape nuts and whole milk is working great and I feel is really aiding in my recovery. Watching my milk intake and keeping it to approx 35 oz per day of whole milk, all drank in the morning post workout.
Sleep: 5.5 hours
Reading: Romans 7-8, Genesis 12-15
Sunday: W30
Training:
Rest
Daily Report:
Notes: Big week ahead
Body: Good and rested after the weekend.
Body Weight: 190#
Nutrition: Decent
Reading: Matthew 5-6
Rest
Daily Report:
Notes: Big week ahead
Body: Good and rested after the weekend.
Body Weight: 190#
Nutrition: Decent
Reading: Matthew 5-6
Sunday, January 22, 2012
Saturday: W30
Training:
Rest
Daily Report:
Notes: Took entire day off. Felt good to get a rest day in.
Body: Good, lower back is sore.
Body Weight: 190#
Sleep: 6.5 hours
Reading: Matthew 5-7
Rest
Daily Report:
Notes: Took entire day off. Felt good to get a rest day in.
Body: Good, lower back is sore.
Body Weight: 190#
Sleep: 6.5 hours
Reading: Matthew 5-7
Friday, January 20, 2012
Friday: Smolov Day 8
Training:
WOD 1: 5:00 am
Warm Up:
ROM drills
1000 m row
20 x Goblet squats
20 x Swings
Strength:
Back Squat: (Smolov, D8)
10 x 3 x 235#
Pullups: (neutral grip, deadhang)
10 x 7
Work Capacity:
5 rounds AFAP
5 x Deadlift (225#)
10 x Burpees
Durability:
10 min row (moderate pace)
Foam roll/stretch
Daily Report:
Notes: Body is finally getting used to the squatting volume. Squats went up easy today. Work capacity was simple and tough.
Body: Good
Nutrition: I have been experimenting with eating a higher carb meal the night before a heavy squat workout in the morning and this seems to be aiding in my recovery as well as making the squats much easier. I will continue to experiment with this.
Sleep: 6 hours
Daily Reading: Isaiah 12-17
WOD 1: 5:00 am
Warm Up:
ROM drills
1000 m row
20 x Goblet squats
20 x Swings
Strength:
Back Squat: (Smolov, D8)
10 x 3 x 235#
Pullups: (neutral grip, deadhang)
10 x 7
Work Capacity:
5 rounds AFAP
5 x Deadlift (225#)
10 x Burpees
Durability:
10 min row (moderate pace)
Foam roll/stretch
Daily Report:
Notes: Body is finally getting used to the squatting volume. Squats went up easy today. Work capacity was simple and tough.
Body: Good
Nutrition: I have been experimenting with eating a higher carb meal the night before a heavy squat workout in the morning and this seems to be aiding in my recovery as well as making the squats much easier. I will continue to experiment with this.
Sleep: 6 hours
Daily Reading: Isaiah 12-17
Thursday, January 19, 2012
Thursday: Smolov Day 7
Training:
WOD 1: 5:00 am
Warm Up:
1000 m row
Baseline:
5 rounds fast:
5 x pullups (deadhang)
10 x pushups
15 x squats
Strength:
Press (5-3-1, W1, C2)
5 x 105#
5 x 125#
4 x 135#
5 x 135#
Back Squat: (Smolov, D7)
7 x 5 x 225#
Work Capacity:
5 rounds AFAP:
10 x Press (65#)
8 x Goblet squat (55# db)
12 x Swing (55# db)
Durability:
Row:
2 x 500m row (1:47, 1:50)
1 x 1000 m row
Stretch
Daily Report:
Notes: Squats went up fast and easy. Yesterdays light day really payed off. Rowing intervals were pretty tough. Spent a long time warming up for the squats including my baseline as well as light goblet squats.
Body: Hamstrings and hip flexors are a bit sore.
Body Weight: 190#
Nutrition: Clean
Sleep: 5.5 hours
Reading: Job 5-6 (Poetry)
WOD 1: 5:00 am
Warm Up:
1000 m row
Baseline:
5 rounds fast:
5 x pullups (deadhang)
10 x pushups
15 x squats
Strength:
Press (5-3-1, W1, C2)
5 x 105#
5 x 125#
4 x 135#
5 x 135#
Back Squat: (Smolov, D7)
7 x 5 x 225#
Work Capacity:
5 rounds AFAP:
10 x Press (65#)
8 x Goblet squat (55# db)
12 x Swing (55# db)
Durability:
Row:
2 x 500m row (1:47, 1:50)
1 x 1000 m row
Stretch
Daily Report:
Notes: Squats went up fast and easy. Yesterdays light day really payed off. Rowing intervals were pretty tough. Spent a long time warming up for the squats including my baseline as well as light goblet squats.
Body: Hamstrings and hip flexors are a bit sore.
Body Weight: 190#
Nutrition: Clean
Sleep: 5.5 hours
Reading: Job 5-6 (Poetry)
Wednesday, January 18, 2012
Wednesday: Wendler 5-3-1
Training:
WOD 1: Afternoon
Warm Up:
ROM Drills
Baseline:
3 rounds:
10 x pullups
20 x pushups
30 x squats
Strength:
Bench Press: (5-3-1, W1, C2)
5 x 135#
5 x 155#
9 x 185#
5 x 185#
Work Capacity:
3 rounds AFAP:
5 x Hang Power Clean (155#)
10 x Swing (55# db)
15 x Pushups
Durability:
Defranco's 45# plate core circuit
100 x situps
Stretch
WOD 2: Evening
Endurance:
45 min run (Temperature: 2 degrees, -11 windchill)
Daily Report:
Notes: Lighter day today. Big squat days coming up on Thursday and Friday.
Body: Hamstrings are tight and pretty sore
Body Weight: 190#
Nutrition: Clean, high carb at dinner
Reading: Psalm 6-8
WOD 1: Afternoon
Warm Up:
ROM Drills
Baseline:
3 rounds:
10 x pullups
20 x pushups
30 x squats
Strength:
Bench Press: (5-3-1, W1, C2)
5 x 135#
5 x 155#
9 x 185#
5 x 185#
Work Capacity:
3 rounds AFAP:
5 x Hang Power Clean (155#)
10 x Swing (55# db)
15 x Pushups
Durability:
Defranco's 45# plate core circuit
100 x situps
Stretch
WOD 2: Evening
Endurance:
45 min run (Temperature: 2 degrees, -11 windchill)
Daily Report:
Notes: Lighter day today. Big squat days coming up on Thursday and Friday.
Body: Hamstrings are tight and pretty sore
Body Weight: 190#
Nutrition: Clean, high carb at dinner
Reading: Psalm 6-8
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