Wed: 8/31/16, recharge, Es day 13

Wake up: 430am

Sleep: 7 hours 

Weight: 204 

Streams in the Desert 

Homiletics (John 2) 

Journal 

Then: 

Coach prove basketball lesson x 60 min

Then: 

Coach S&C class x 90 min 

- lots of sprints w/ students 

In the PM: 

2 x 5 deadlift @ 245 

2 x 5 bench press @ 185 

2 x 5 dbl kb fs @ 2 x 45 

8-6 x slow dhnk pullups 

2 x 25 2h swings @ 80 

Then: cool down 

Marked lines on 2 x soccer fields 

- lots of walking and sunshine 

Tue: 8/30/16, recharge, Es day 12

Wake up: 500am 

Sleep: 6 hours 

Weight: 205 

Cold shower 

In the PM: 

Joint mobility 

2 x 5 deadlift @ 245 

2 x 5 bench press @ 185 

2 x 5 dbl kb fs @ 2 x 45 

2 x 8 slow dhnk pullups 

2 x 30 2h swing @ 80 

Then: 

Coach private lesson x 45 min 

Mon: 8/29/16, recharge, ES Day 11

Wake Up: 430am
Sleep: 6 hours
Weight: 207

Streams in the Desert
Homiletics (John 1)
Journal

then:
Long dynamic stretch
Coach private basketball lesson x 60 min

then:
Joint mobility

2 x 5 deadlift @ 225
10-5-3-2 x 1h press @ 45
2 x 8 paused goblet squat @ 80
3 x 25 2h swing @ 80
10-8 slow dhnk pullup

then:
Coach team S&C x 60 min
 - focus on teaching swing / hinge

Sun: 8/28/16, rest

Sat: 8/27/16, recharge, easy deads

Wake up: 730 

Sleep: 9 hours 

Weight: 207

Cold shower 

Joint mobility 

Foundation drills 

Then: 

1 x 15 deadlift @ 205 (slow w/ constant tension) 

Hammer curls 

Then: 

Walk around soccer fields all day supervising home games.

Fri: 8/26/16, recharge, Es day 10

Wake up: 430am

Sleep: 5.5 hours 

Weight: 206

630am: 

Long dynamic stretch 

Coach private basketball lesson x 90 min

Coach S&C class x 90 min  

- got lots of push-ups and pupp with class 

In the PM: 

5-3-2 deadlift @ 225, 275, 325 (all easy)

2 x 5 bench press @ 185 (perfect weight)

2 x 5 dbl kb front squats @ 2 x 45

3 x 5 super slow dhnk pullups

1 x 30 2h swings @ 80 

Carry medley @ 2 x 45

Comments: 

Deads were super easy. Bench press has never been a strong suit but I am pleased with the small incrimental progress. Chest and back have gotten noticably thicker after 10 days in. 

Thur: 8/25/16, recharge, Es day 9

Wake up: 400am

Sleep: 6 hours 

Weight: 205

430am:

Joint mobility 

Foundation drills 

In the PM:

Coach private basketball lesson x 60 min

Coach private S&C x 60 min 

Then:

2 x 5 deadlift @ 225

2 x 5 bench press @ 185

2 x 5 dbl kb front squat @ 2 x 45

1 x 30 2h swing @ 80

Hammer curls w/ 3 sec squeeze

Rope tricep extensions 

- 2 rounds 

Comments:

Deads absalutely flew up, super easy.

Bench is getting easier. Slowly. 

Need to add more cardiovascular work in.

Wed: 8/24/16, recharge, Es day 8

Wake up: 500am

Sleep: 7 hours
Weight: 205#

In the AM:
Streams in the Desert
Homiletics (John 1)
Journal

then: 

Teach strength and conditioning class x 90 min

In the PM: 

2 x 5 deadlift @ 225 

3 x 3 bench press @ 185

2 x 5 dbl kb front squats @ 2 x 45 

2 x 8 slow dhnk pullups 

1 x 25 2h swings 

Carry medley @ 2 x 45 

Then:

Teach strength and conditioning private workout x 60 min

Comments:
Started job as new strength and conditioning coach at a high school. First day of class went well. Focused on goblet squats, pushups, inverted rows, 2h swings and loaded carries. Kids enjoy the kettlebells. 

Tue: 8/23/16, recharge, Es day 7

Wake up: 430am

Sleep: 5.5 hours 

520am: 

Cold shower 

Joint mobility 

Then:

2 x 5 deadlift @ 225 

3 x 3 bench press @ 185 

2 x 7 dhnk pullups 

1 x 30 2h swing @ 80 

Suitcase carry @ 80

Mon: 8/22/16, recharge, ES Day 6

Wake Up: 400am
Sleep: 5.5 hours
Weight: 209

510am:
Cold shower
Joint mobility

then:
2 x 5 deadlift @ 205
2 x 5 bench press @ 155
2 x 6 dhnk pullup
1 x 30 2h swing @ 80
Farmer carry @ 2 x 45

then:
Streams in the Desert

Homiletics (John 1:1-5)

Journal 

In the afternoon: lunch break 

Joint mobility 

2 x 5 dbl kb press @ 2 x 45 

Farmer carry 

2 x 5 dbl kb front squat @ 2 x 45 

Farmer carry 

2 x 5 bent over batwing row @ 2 x 45

Farmer carry 

2 x (50-25-15-10) 1h swing @ 45 

6 x 100 yard sprint 

Comments: 

Snuck in a quick one at lunch to break up long day.

Sun: 8/21/16, recharge

630am:

Beautiful cool crisp morning with mist rising over the lake. Took a cold plunge then did my joint mobility and stretching excercises on the dock. Water was cool so I swam around for a bit.

then:
Slalom ski

Comments:
Nutrition not good. Feel like garbage. Very lethargic. 

Sat: 8/20/16, recharge and recovery

In the AM:

20 min run @ easy pace 

20 min walk @ fast pace 

Then:

Cold swim 

Comments:

Nutrition hasn't been very good this weekend but I feel good and have caught up on some sleep. Deadlifting every day makes me super hungry. 

Fri: 8/19/16, recharge, ES Day 5

600am:
Cold shower
Joint mobility
Upper body band work

then:
25 x 2h swings @ 45
8 x goblet squats w/ pause @ 45
5-1 pushups/flr ladder
- 2 rounds

then:
2 x 5 deadlift @ 225
2 x 5 bench press @ 225
4 x 5 dhnk pullups (alternated wide grip and narrow grip)
1 x 30 2h swings @ 80
Farmer carry @ 2 x 45

then: cool down
Hammer curls w/ 3 sec pause at top
Rope tricep pushdowns
- 2 rounds

Foundation drills
Upper body band work

Comments:
205# (leaning out, always hungry)

Thur: 8/18/16, recharge, ES day 4

530am:
Joint mobility

then:
25 x 2h swings @ 45
8 x goblet squats w/ 1 sec pause @ 45
5-1 pushup/flr ladder
- 2 rounds

then:
2 x 5 deadlift @ 225 (easy)
2 x 5 bench press @ 155 (easy)
4 x 5 dhnk pullups
1 x 30 2h swings @ 80

then:
Long dynamic stretch
Coach 90 min private basketball lesson

Comments:
Body feels good. A little tired from early mornings. Got to bed late.