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
Pages
▼
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
Tuesday, January 17, 2012
Tuesday: Smolov Day 6
Training:
WOD 1: 5:00 am
Warm Up:
Row: 1000 meters (easy pace)
ROM drills
Strength:
Back Squat: (Smolov, D6)
5 x 7 x 215#
Work Capacity:
7 rounds:
1 min max effort row
30 sec rest
Rest 1 minute then...
5 min max effort row
Durability:
Leg Levers: 1 x 100
Foam roll/stretch
Daily Report:
Notes: Squats went up well today. First time rowing ever and I liked it. I am going to start rowing 1000 meters as a warm up on squat days as I feel it helps get my legs primed. Work capacity was difficult and I really pushed myself hard on the 1 minute max effort intervals.
Body: hamstrings are a bit sore but overall decently recovered from yesterday.
Sleep: 5.5 hours (not enough)
Nutrition: Clean
Reading: Joshua 11-15
WOD 1: 5:00 am
Warm Up:
Row: 1000 meters (easy pace)
ROM drills
Strength:
Back Squat: (Smolov, D6)
5 x 7 x 215#
Work Capacity:
7 rounds:
1 min max effort row
30 sec rest
Rest 1 minute then...
5 min max effort row
Durability:
Leg Levers: 1 x 100
Foam roll/stretch
Daily Report:
Notes: Squats went up well today. First time rowing ever and I liked it. I am going to start rowing 1000 meters as a warm up on squat days as I feel it helps get my legs primed. Work capacity was difficult and I really pushed myself hard on the 1 minute max effort intervals.
Body: hamstrings are a bit sore but overall decently recovered from yesterday.
Sleep: 5.5 hours (not enough)
Nutrition: Clean
Reading: Joshua 11-15
Monday, January 16, 2012
Monday: Smolov Day 5
Training:
WOD 1: 5:00 am
Warm Up:
ROM drills, barbell deadlifts, squats and goodmornings.
Strength:
Back Squat: (Smolov, D5)
4 x 9 x 200#
Deadlift:
5 x 2 x 275#
DB Bench Press:
3 x 10 x 60# dbs
Work Capacity:
4 rounds AFAP:
10 x Deadlift (135#)
20 x Pushup
Durability:
Leg levers, 4 count flutter kicks
Foam roll/AIS stretching
WOD 2: Evening
Endurance:
Run:
50 min w/ 20# vest (easy pace)
Daily Report:
Notes: At the suggestion of Shane Skowron (sstrains.blogspot.com) I have been altering my warm-up for squats a bit as well as wearing my running pants while squatting in the morning. I believe it has really helped me keep my legs warm and also to get my hamstrings firing. Slowly but surely my squat is improving. Deadlifts were easy, light and explosive. I am going to experiment with adding a short work capacity section in after my strength portion. I will keep them no longer than 10-12 minutes.
Body: Rested from the weekend.
Nutrition:
Sleep: 7 hours
Reading: Romans 5-6 and Genesis 8-11
WOD 1: 5:00 am
Warm Up:
ROM drills, barbell deadlifts, squats and goodmornings.
Strength:
Back Squat: (Smolov, D5)
4 x 9 x 200#
Deadlift:
5 x 2 x 275#
DB Bench Press:
3 x 10 x 60# dbs
Work Capacity:
4 rounds AFAP:
10 x Deadlift (135#)
20 x Pushup
Durability:
Leg levers, 4 count flutter kicks
Foam roll/AIS stretching
WOD 2: Evening
Endurance:
Run:
50 min w/ 20# vest (easy pace)
Daily Report:
Notes: At the suggestion of Shane Skowron (sstrains.blogspot.com) I have been altering my warm-up for squats a bit as well as wearing my running pants while squatting in the morning. I believe it has really helped me keep my legs warm and also to get my hamstrings firing. Slowly but surely my squat is improving. Deadlifts were easy, light and explosive. I am going to experiment with adding a short work capacity section in after my strength portion. I will keep them no longer than 10-12 minutes.
Body: Rested from the weekend.
Nutrition:
Sleep: 7 hours
Reading: Romans 5-6 and Genesis 8-11
Sunday, January 15, 2012
Saturday, January 14, 2012
Saturday: W29
Training:
WOD 1: Morning
Pushups:
2 x 50
Restoration:
Foam roll/stretch
Daily Report:
Notes: Good session
Body: Legs and shoulders are a bit sore but nothing to bad. Rest day today.
Nutrition: Clean
Sleep: 7 hours
Reading: Matthew 3-4 (Gospels)
WOD 1: Morning
Pushups:
2 x 50
Restoration:
Foam roll/stretch
Daily Report:
Notes: Good session
Body: Legs and shoulders are a bit sore but nothing to bad. Rest day today.
Nutrition: Clean
Sleep: 7 hours
Reading: Matthew 3-4 (Gospels)
Friday, January 13, 2012
Friday: Smolov Day 4
Training:
WOD 1: 5:00 am
Strength
Back Squat (Smolov D4)
6 x 3 x 225#
Press: (5-3-1, W3)
5 x 110#
3 x 120#
6 x 135#
5 x 10 x 65#
Chinups:
8 x 7
Back Extensions
3 x 25
Restoration:
Foam roll/stretch
Daily Report:
Notes: Strength was good today but my left groin and hamstring started bothering me in the squats. Planning on doing 10 x 3 x 225# today but completed 6 sets and called it quits. On a good note 225# was going up easy even with a bum groin. Press was decent. I was hoping for 1 more rep at 135# but it was not going to happen today. Planning on taking a light weekend in order to recover.
Body: Left hamstring and groin are very tight and sore.
Nutrition: Clean
Sleep: 6.5 hours
Body Weight: 189#
Reading: Isaiah 7-11
WOD 1: 5:00 am
Strength
Back Squat (Smolov D4)
6 x 3 x 225#
Press: (5-3-1, W3)
5 x 110#
3 x 120#
6 x 135#
5 x 10 x 65#
Chinups:
8 x 7
Back Extensions
3 x 25
Restoration:
Foam roll/stretch
Daily Report:
Notes: Strength was good today but my left groin and hamstring started bothering me in the squats. Planning on doing 10 x 3 x 225# today but completed 6 sets and called it quits. On a good note 225# was going up easy even with a bum groin. Press was decent. I was hoping for 1 more rep at 135# but it was not going to happen today. Planning on taking a light weekend in order to recover.
Body: Left hamstring and groin are very tight and sore.
Nutrition: Clean
Sleep: 6.5 hours
Body Weight: 189#
Reading: Isaiah 7-11
Thursday, January 12, 2012
Thursday: Smolov Day 3
Training:
WOD 1: 5:00 am
Strength:
Back Squat: (Smolov D3)
5 x 7 x 205#
Pullups (Wide Grip)
3 x 10
Arms:
Misc curls and pull downs
Restoration:
30 min of foam rolling and stretching
WOD 2:
Pushups: 200
Daily Report:
Notes: I am liking working out at 5:00am. It gets my day off to a good start. I need to be conscious of taking more time to warm up and get loose. Smolov squat cycle is something that I am enjoying so far. I expect that to change in the next 2 weeks though.
Body: Feels alright, I still need to get more sleep. My left hamstring/groin is giving me some problems due to squatting 3 days in a row, it is just tight.
Sleep: 6.5 hours (still need to get up to 7)
Nutrition: I have found that I need carbs in the morning, especially post workout. I am going to start experimenting with more carbs in the morning then backing off throughout the day. Post workout meal today was 28 oz of 1% milk w/ 1 scoop of whey, 2 cups of Grape Nuts w/ blueberries and then coffee. I have used this post workout meal in the past and I definitely feel it has a positive effect on my recovery so I will try to do this every day.
Weight: 191# after post workout meal.
Reading: Job 3-4 (Poetry)
WOD 1: 5:00 am
Strength:
Back Squat: (Smolov D3)
5 x 7 x 205#
Pullups (Wide Grip)
3 x 10
Arms:
Misc curls and pull downs
Restoration:
30 min of foam rolling and stretching
WOD 2:
Pushups: 200
Daily Report:
Notes: I am liking working out at 5:00am. It gets my day off to a good start. I need to be conscious of taking more time to warm up and get loose. Smolov squat cycle is something that I am enjoying so far. I expect that to change in the next 2 weeks though.
Body: Feels alright, I still need to get more sleep. My left hamstring/groin is giving me some problems due to squatting 3 days in a row, it is just tight.
Sleep: 6.5 hours (still need to get up to 7)
Nutrition: I have found that I need carbs in the morning, especially post workout. I am going to start experimenting with more carbs in the morning then backing off throughout the day. Post workout meal today was 28 oz of 1% milk w/ 1 scoop of whey, 2 cups of Grape Nuts w/ blueberries and then coffee. I have used this post workout meal in the past and I definitely feel it has a positive effect on my recovery so I will try to do this every day.
Weight: 191# after post workout meal.
Reading: Job 3-4 (Poetry)
Wednesday, January 11, 2012
Wednesday: Smolov Day 2
Training:
WOD 1: 5:00 am
Strength:
Back Squat: (Smolov D2)
7 x 5 x 195#
Bench Press: (5-3-1, W3)
5 x 155#
3 x 175#
5 x 195#
DB Row:
3 x 10 x 80# db
Side Bends:
3 x 10 x 80# db
Swings:
2 x 15 x 70# db
Chinups/Pullups
1 x 7 varying grips in betweene set. Approx 80-90 done
Restoration:
Foam Roll/Stretching
WOD 2: 8:00pm
Endurance:
50 min run
Restoration:
Long foam roll/stretching session
Daily Report:
Notes: I should have done 5x7 today for squats but I wrote it down wrong and did 7x5. Needless to say I am pretty upset. I will make it up tomorrow. I am liking the volume on the Smolov squat cycle, because my squat is so weak right now I am looking forward to seeing big progress. I had no spotter for the bench so left 1 rep in the tank. I need to get more sleep.
Body: Good, legs are a bit sore but foam rolling helped quite a bit. I am feeling a bit worn down. Hopefully a good nights sleep tonight will fix that.
Body Weight: 188#
Sleep: 6 hours (need to get more, 7 I have found is optimal)
Nutrition: Decent, I think I am going to try to lower my milk intake. I have been running an experiment with large whole milk quantities and feel that it is not aiding in my recovery and it leading to bloat. I will try the next two days workouts on less milk consumption and see what happens.
Reading: Psalms 3-6 (Psalms)
WOD 1: 5:00 am
Strength:
Back Squat: (Smolov D2)
7 x 5 x 195#
Bench Press: (5-3-1, W3)
5 x 155#
3 x 175#
5 x 195#
DB Row:
3 x 10 x 80# db
Side Bends:
3 x 10 x 80# db
Swings:
2 x 15 x 70# db
Chinups/Pullups
1 x 7 varying grips in betweene set. Approx 80-90 done
Restoration:
Foam Roll/Stretching
WOD 2: 8:00pm
Endurance:
50 min run
Restoration:
Long foam roll/stretching session
Daily Report:
Notes: I should have done 5x7 today for squats but I wrote it down wrong and did 7x5. Needless to say I am pretty upset. I will make it up tomorrow. I am liking the volume on the Smolov squat cycle, because my squat is so weak right now I am looking forward to seeing big progress. I had no spotter for the bench so left 1 rep in the tank. I need to get more sleep.
Body: Good, legs are a bit sore but foam rolling helped quite a bit. I am feeling a bit worn down. Hopefully a good nights sleep tonight will fix that.
Body Weight: 188#
Sleep: 6 hours (need to get more, 7 I have found is optimal)
Nutrition: Decent, I think I am going to try to lower my milk intake. I have been running an experiment with large whole milk quantities and feel that it is not aiding in my recovery and it leading to bloat. I will try the next two days workouts on less milk consumption and see what happens.
Reading: Psalms 3-6 (Psalms)
Tuesday, January 10, 2012
Tuesday: Smolov Day 1
Training:
WOD 1: 5:00-7:00 am
Strength:
Back Squat: (Smolov, Day 1)
4 x 9 x 185#
Deadlift: (5-3-1, W3)
5 x 225#
3 x 245#
10 x 265#
DB Bench Press:
3 x 8 x 70# dbs
DB Shrugs:
3 x 20 x 70# dbs
Core:
Defranco's 45# plate circuit x 2
Endurance:
42 min run (easy pace)
Daily Report:
Notes: Started the Smolov squat routine today in search for some more volume as well as to improve my squat. Pleased with the 10 reps of the deadlift at 265#, if I would have had some chalk I probably could have gotten another 2 reps or so. Sticking with the template of squat, push, pull everyday and I have found it to be flexible and effective so far. I have been starting to see slow progress on my strength numbers and my body is adjusting so that is a plus.
Body: Good, lower back a bit tight from the deadlifts this morning.
Body Weight: 188#
Nutrition: Good, lots of whole milk, lots of calories.
Sleep: 5.5 hours
Reading: Joshua 6-10 (History)
WOD 1: 5:00-7:00 am
Strength:
Back Squat: (Smolov, Day 1)
4 x 9 x 185#
Deadlift: (5-3-1, W3)
5 x 225#
3 x 245#
10 x 265#
DB Bench Press:
3 x 8 x 70# dbs
DB Shrugs:
3 x 20 x 70# dbs
Core:
Defranco's 45# plate circuit x 2
Endurance:
42 min run (easy pace)
Daily Report:
Notes: Started the Smolov squat routine today in search for some more volume as well as to improve my squat. Pleased with the 10 reps of the deadlift at 265#, if I would have had some chalk I probably could have gotten another 2 reps or so. Sticking with the template of squat, push, pull everyday and I have found it to be flexible and effective so far. I have been starting to see slow progress on my strength numbers and my body is adjusting so that is a plus.
Body: Good, lower back a bit tight from the deadlifts this morning.
Body Weight: 188#
Nutrition: Good, lots of whole milk, lots of calories.
Sleep: 5.5 hours
Reading: Joshua 6-10 (History)
Monday, January 9, 2012
Monday: W29
Training:
Rest and Recovery
Daily Report:
Notes: Rest day due to work and coaching.
Body: Back is a bit tight, otherwise body feels good.
Sleep: 7 hours
Nutrition: Paleo + whole milk
Reading: Genesis 4-7 (Law)
Rest and Recovery
Daily Report:
Notes: Rest day due to work and coaching.
Body: Back is a bit tight, otherwise body feels good.
Sleep: 7 hours
Nutrition: Paleo + whole milk
Reading: Genesis 4-7 (Law)
Sunday, January 8, 2012
Sunday: W28
Training:
WOD 1: AM
100 x squats (35lb dbs)
100 x shrugs (35lb dbs)
100 x rows (50 each arm, 35lb db)
100 x hammer curls (50 each arm, 35lb dbs)
100 x tricep pushups
100 x russian twists (35lb db)
100 x toe touches (35lb db)
100 x leg levers
200 x side bends (100 each side, 35lb db)
Daily Report:
Notes: Body feels fully recovered. I might try to start upping the volume post Wendler cycle (2 weeks left). I tend to feel better with a little more volume in my week. I will try to find this balance with either more heavy lifts or trying to find time for more runs.
Body: Good
Sleep: 7 hours
Reading: Romans 3-4 (Epistles)
WOD 1: AM
100 x squats (35lb dbs)
100 x shrugs (35lb dbs)
100 x rows (50 each arm, 35lb db)
100 x hammer curls (50 each arm, 35lb dbs)
100 x tricep pushups
100 x russian twists (35lb db)
100 x toe touches (35lb db)
100 x leg levers
200 x side bends (100 each side, 35lb db)
Daily Report:
Notes: Body feels fully recovered. I might try to start upping the volume post Wendler cycle (2 weeks left). I tend to feel better with a little more volume in my week. I will try to find this balance with either more heavy lifts or trying to find time for more runs.
Body: Good
Sleep: 7 hours
Reading: Romans 3-4 (Epistles)
Saturday, January 7, 2012
Saturday: W28
Training:
Conditioning:
Run: 60 min (easy pace)
Daily Report:
Notes: Much warmer than normal in Minnesota but it felt great to stretch the legs out. Ran in pants, 2 upper body layers. No gloves or hat needed. ran on ice most of the time.
Body: Legs are a bit tired but overall pretty good.
Sleep: 7 hours
Reading: Matthew 1-2 (Gospel)
Conditioning:
Run: 60 min (easy pace)
Daily Report:
Notes: Much warmer than normal in Minnesota but it felt great to stretch the legs out. Ran in pants, 2 upper body layers. No gloves or hat needed. ran on ice most of the time.
Body: Legs are a bit tired but overall pretty good.
Sleep: 7 hours
Reading: Matthew 1-2 (Gospel)
Friday, January 6, 2012
Friday: W28 (Str C1, W2)
Training:
WOD 1: Morning (5:00 am)
Strength:
Back Squat: (5-3-1, W2)
3 x 185#
3 x 205#
12 x 215#
Press: (5-3-1, W2)
3 x 105#
3 x 115#
5 x 130#
2 x 135#
Clean Pull:
8 x 3 x 225#
Core:
Defranco's 45# plate core circuit
Restoration:
Foam roll/stretch (rolled out legs hard)
Daily Report:
Notes: Had a tough time getting warmed up for the squats so probably left 3-4 reps in the tank. Very disappointed in the press. I was feeling confident to at least get 7 at 130# but it just wasn't going to happen this morning. Working out in a fasted state could have played a role. Clean pulls felt great and were done fast and explosive.
Body: Shoulders are a bit sore. Will focus on rolling out my back and hips this weekend. Flexibility and mobility needs to improve in order for squat to go up.
Sleep: 6 hours
Reading: Isaiah 1-6 (Prophecy)
WOD 1: Morning (5:00 am)
Strength:
Back Squat: (5-3-1, W2)
3 x 185#
3 x 205#
12 x 215#
Press: (5-3-1, W2)
3 x 105#
3 x 115#
5 x 130#
2 x 135#
Clean Pull:
8 x 3 x 225#
Core:
Defranco's 45# plate core circuit
Restoration:
Foam roll/stretch (rolled out legs hard)
Daily Report:
Notes: Had a tough time getting warmed up for the squats so probably left 3-4 reps in the tank. Very disappointed in the press. I was feeling confident to at least get 7 at 130# but it just wasn't going to happen this morning. Working out in a fasted state could have played a role. Clean pulls felt great and were done fast and explosive.
Body: Shoulders are a bit sore. Will focus on rolling out my back and hips this weekend. Flexibility and mobility needs to improve in order for squat to go up.
Sleep: 6 hours
Reading: Isaiah 1-6 (Prophecy)
Thursday, January 5, 2012
Thursday: W28
Training:
Rest and Recovery
Daily Report:
Notes: Hamstrings and hips are a little tight.
Body: Body is pretty sore.
Sleep: 7 hours
Reading: Job 1-2 (Poetry)
Rest and Recovery
Daily Report:
Notes: Hamstrings and hips are a little tight.
Body: Body is pretty sore.
Sleep: 7 hours
Reading: Job 1-2 (Poetry)
Wednesday, January 4, 2012
Wednesday: Wendler 5-3-1
Training:
Strength:
Front Squat: (light)
3 x 10 x 135#
Bench Press: (5-3-1, W2)
2 x 3 x 145#, 165#
1 x 9 x 185#
DB Row:
3 x 12 x 75# db
3 rounds:
10 x goblet squat (80# db)
30 x pushups
10 x chinups
EMOTM Swings for 5 minutes:
10 x 80# db
Conditioning:
Run: 60 minutes (outside)
Restoration:
Foam Roll/Stretch
Daily Report:
Notes: Did not have a ton of energy or focus today. Nutrition was pretty bad which was a contributing factor. My bench is very weak and needs to improve. I am going to start doing EMOTM swings more often as I feel that they have had a positive effect on my deadlift and on my running. Overall a pretty shitty day or lifting. On a positive note the run felt great.
Body: legs are a little sore.
Sleep: 7.5 hours
Reading: Psalms 1-2 (Psalms)
Strength:
Front Squat: (light)
3 x 10 x 135#
Bench Press: (5-3-1, W2)
2 x 3 x 145#, 165#
1 x 9 x 185#
DB Row:
3 x 12 x 75# db
3 rounds:
10 x goblet squat (80# db)
30 x pushups
10 x chinups
EMOTM Swings for 5 minutes:
10 x 80# db
Conditioning:
Run: 60 minutes (outside)
Restoration:
Foam Roll/Stretch
Daily Report:
Notes: Did not have a ton of energy or focus today. Nutrition was pretty bad which was a contributing factor. My bench is very weak and needs to improve. I am going to start doing EMOTM swings more often as I feel that they have had a positive effect on my deadlift and on my running. Overall a pretty shitty day or lifting. On a positive note the run felt great.
Body: legs are a little sore.
Sleep: 7.5 hours
Reading: Psalms 1-2 (Psalms)
Tuesday, January 3, 2012
Tuesday: W28
Training:
Pushups:
400 (done throughout the day)
Daily Report:
Notes: Rest day
Body: Good, no soreness.
Sleep: 7.5 hours
Reading: Joshua 1-5 (History)
Pushups:
400 (done throughout the day)
Daily Report:
Notes: Rest day
Body: Good, no soreness.
Sleep: 7.5 hours
Reading: Joshua 1-5 (History)
Monday, January 2, 2012
Monday: W28 (Str C1, W2)
Training:
Strength:
Back Squat:
3 x 5 x 225#
Deadlift: (5-3-1 W2)
2 x 3 x 225#
1 x 10 x 255#
DB Bench Press:
2 x 8 x 75# dbs
Swings:
2 x 15 x 70# db
Side Bends:
2 x 15 x 70# db
Daily Report:
Body: Good, rested from the weekend.
Notes: Short workout, pressed for time. Could have gotten 3-4 more deadlifts but grip gave out (no chalk). Quick and intense with very little warm-up.
Sleep: 7 hours
Reading: Genesis 1-3 (Law)
Strength:
Back Squat:
3 x 5 x 225#
Deadlift: (5-3-1 W2)
2 x 3 x 225#
1 x 10 x 255#
DB Bench Press:
2 x 8 x 75# dbs
Swings:
2 x 15 x 70# db
Side Bends:
2 x 15 x 70# db
Daily Report:
Body: Good, rested from the weekend.
Notes: Short workout, pressed for time. Could have gotten 3-4 more deadlifts but grip gave out (no chalk). Quick and intense with very little warm-up.
Sleep: 7 hours
Reading: Genesis 1-3 (Law)