Tuesday: S/E, ME upper, end <60

I) Training:
- Strength: Day 10

Session 1: S/E

Leg press @ 2pps:

10 rounds: 

15 x feet high 

15 x feet low

15 x push-ups 

Then: 

100 x leg curl

100 x gluten bride

100 x step ups @ 45#

Then: cool down

Prying goblet squats

Deck squats

Stretch and j/m

Session 2: ME Upper

Warm up:

Handcuffs

Band pullaparts

Band dislocates 

Then: 

ME Floor Press:

Work up to a heavy double 

(1 x 2 x 225)

Then: 

Floor press:

1 x 5 x 185

2 x 10 x 135

Seated db press:

3 x 10 x 40# dbs 

Db rows:

3 x 20 x 40# db

Stretchers:

3 x 15

Then:

100 x external rotations

100 x band push downs

50 x poundstone curls @ 45# bar 

Session 3: End <60

3 mile run

II) Nutrition:

- solid

III) Rest/Recovery:

- Sleep: 6 hours
- Weight: 211#
- Body: good.
- Supps: vit d, fish oil, zmc

IV) Notes:
- thinking about doing another ultra. Lots of volume today. 

Monday: AR

I) Training:
- Strength: Day 9

Played basketball for some active recovery

II) Nutrition:

- better

III) Rest/Recovery:

- Sleep: 7 hours
- Weight: 211#
- Body: good.
- Supps: none

IV) Notes:

Sunday: ME Lower

I) Training:
- Strength: Day 8

Session 1:

30 min run @ easy pace

Session 2: Strength

ME Lower

Safety bar squat: 

Work up to a heavy single

1 x 1 x 300 (PR)

Then:

Partial deadlifts (from knees)

1 x 10 x 135

1 x 10 x 225

2 x 10 x 315 

Then: 

Back squat: 

1 x 50 x 135# (PR)

Then:

Air squat: 

1 x 70

Then: cool down

II) Nutrition:

- not great at all. 

III) Rest/Recovery:

- Sleep: 7 hours
- Weight: 214# post meal at night.
- Body: good.
- Supps: none

IV) Notes:
- hit a big pr on the squat. Safety bar squats are tough as all my weight was falling forward. Easy on the shoulders though. Partial deads were fun. Back squats were a gut check. They were fun though. 

Saturday: End <60

I) Training:
- Strength: Day 7

45 min run @ easy pace

Then: 

100 x one arm swing @ 20kg

Then:

10-8-6-4-2 x one arm jerk @ 20kg

Then: cool down

Stretch and joint mobility

II) Nutrition:

- needs to improve

III) Rest/Recovery:

- Sleep: 7 hours
- Weight: 212#
- Body: good
- Supps: none

IV) Notes:
- Run wasn't as easy as it should have been.

Friday: Rest

I) Training:
- Strength: Day 6

Rest

II) Nutrition:

- not great. 

III) Rest/Recovery:

- Sleep: 6 hours
- Weight: 212#
- Body: good.
- Supps: Vit D, ZMC, Fish oil

IV) Notes:

Thursday: DE Upper, Int

I) Training:
- Strength: Day 5

Session 1: Strength

DE Upper:

Bench Press: 

8 x 2 x 185#

Then: 

OALCCJ:

8 x 1/1 @ 80# kb

8-6-4-2 @ 45# 

Then:

Sprint:

10 x 100m (approx 20 sec rest between)

II) Nutrition:

- not great. 

III) Rest/Recovery:

- Sleep: 7 hours
- Weight: 212#
- Body: good.
- Supps: Vit D, ZMC, Fish oil

IV) Notes:
- Bench got a little slower than planned so stopped at 8 sets. Sprints were done barefoot on a soccer field. 

Wednesday: DE Lower, Int

I) Training:
- Strength: Day 4

Session 1: Strength

DE Lower 

Warm up:

Butt kicks, high knees

Squat @ bar

Rdl @ bar

Then:

Back squat:

7 x 2 x 225#

Deadlift: 

7 x 2 x 225#

Then: 

Kb snatch:

8 x 5/5 @ 20kg

Then:

Kb drag:

4 x 100m sprints dragging an 80# kb 

II) Nutrition:

- solid. Heavy dairy.

III) Rest/Recovery:

- Sleep: 7 hours
- Weight: 212#
- Body: good.
- Supps: Vit D, ZMC, Fish oil

IV) Notes:
- Squats and deads were both really fast and aggressive. I will be adding the kb drag into my programming a bit more. I just tie a rope around a weight belt and attach an 80# kb to the end and sprint 100 yards on a soccer field. Legs and lungs were burning afterwords. 

Tuesday: ME Upper, GTG, Chi run

I) Training:
- Strength: Day 3

Session 1: GTG

100 x push-ups done throughout the day

Session 2: Strength

ME Bench

Warm up:

Handcuffs

Pull aparts, pulldowns, dislocates w/ band

Push-ups 

Then:

ME Bench Press: Work up to a heavy 3 

1 x 3 x 225#

Then: 

Bench Press: 

3 x 5 x 205#

Then: 

Push Press: 

3 x 3 x 135#

Then: 

Rear delt destroyer:

3 x 30

Seated row:

3 x 25

Pull-ups: 

3 x 8

Then: 

Poundstone curls (50 total, 35 in a row)

Band pull downs x a ton

Session 3: Chi run

Warm up: 

800 m run @ easy pace 

Then: 

2 mile run @ threshold pace 

(11:52)

Then: cool down

800 m run @ easy pace 

Band stretch, pigeon pose,  

II) Nutrition:

- solid.

III) Rest/Recovery:

- Sleep: 7 hours
- Weight: 212#
- Body: good.
- Supps: Vit D, ZMC, Fish oil
- Dousing 2 x 5 gallon buckets

IV) Notes:
- Hit 225 for a solid triple. I was surprised as I have not ever really focused on bench press. The two mile run was pretty tough but that is expected because I have not run hardly at all as of late. I was glad to get this in my goal time though. 

Monday: Active Recovery

I) Training:
- Strength: Day 2

Active Recovery

Played basketball

II) Nutrition:
- good. High carb due to pasta and bread at dinner.

III) Rest/Recovery:

- Sleep: 7 hours
- Weight: 212#
- Body: good.
- Supps: none

IV) Notes:
- Got in a good shooting workout today which was nice. Helped to flush out my legs and back a bit. 

Sunday: ME Lower

I) Training:
- Strength: Day 1

ME Squat:
Warm up:
Fire hydrants, dirty dogs, hip mobility

Then:
Back squat:
Work up to a tough set of 5

1 x 5 x 255#

Then:
Back squat:
3 x 1 @ 275# (fast)

Then:
Rack deadlifts (bottom of knee)
1 x 10 x 225#
2 x 10 x 315#

Then:

Swings: 
5 x 10 x 80#

Then: cool down
Farmer carrys @ 2 x 20kg kb x a ways
Band Pulldowns x a ton
Band and frog stretch

II) Nutrition:
- not great. Got in a ton of carbs and protein though between the garbage.

III) Rest/Recovery:

- Sleep: 7 hours
- Weight: 212#
- Body: good.
- Supps: Vit D, ZMC, Fish oil

IV) Notes:
- finished with the foundation period. Now on to a dedicated strength phase. Goal of the foundation period was to gain weight up to approx 210-215lbs which was accomplished. I will be following a conjugate method split with 2 x m.e days and 2 x d.e days. I won't be doing as much rotating of exercises due to lack of equipment. I will be running on non lifting days.

Thursday- Sunday 7/18/13 - 7/20/13, GTG

I) Training:

- Foundation: Day 26-28

Session 1: Gtg

Did 100+ push-ups each day

II) Nutrition:

- decent

III) Rest/Recovery:

- Sleep: approx 6 hours all days

- Weight: ?

- Body: tired.

IV) Notes:

- worked all day then basketball camp then coaching summer league. Did push-ups throughout the day. 

Wednesday: 7/17/13, GTG

I) Training:

- Foundation: Day 25

Session 1: Gtg

125x push-ups 

II) Nutrition:

- solid

III) Rest/Recovery:

- Sleep: 6 hours

- Weight: ?

- Body: good, refreshed. 

IV) Notes:

- worked all day then basketball camp then coaching summer league. Did these throughout the day. 

Tuesday, 7/16/13, GTG

I) Training:

- Foundation: Day 24

Session 1: GTG
125 x pushups done throughout the day

II) Nutrition:

- good

III) Rest/Recovery:

- Sleep: 6 hours

- Weight: ?

- Body: Good 

IV) Notes:

- Did these at work. Schedule was packed this week due to work, youth basketball camp and summer league coaching.  

Monday: 7/15/13, S/E, GTG

I) Training:

- Foundation: Day 23

Session 1: GTG
120 x pushups done throughout the day

Session 2: S/E

70 x OALCCJ @ 20kg kb (done 5/5)

then:
120 x squats

then:
120 x band pull downs
120 x band pull aparts

then:
short ab cluster

then:
cool down with short stretch

II) Nutrition:

- good

III) Rest/Recovery:

- Sleep: 6 hours

- Weight: ?

- Body: Good 

IV) Notes:

- Quick day due to work and coaching youth basketball camps every night this week.