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. 

Sunday: 7/14/13, Rest

I) Training:

- Foundation: Day 22

Rest

II) Nutrition:

- decent. 

III) Rest/Recovery:

- Sleep: 7 hours

- Weight: ?

- Body: Busy day with family commitments.  

IV) Notes:

- none

Saturday, 7/13/13, S/E, End <60

I) Training:

- Foundation: Day 21

Session 1: S/E

10 rounds:

40 x squat

20 x push-ups 

Then:

100 x leg levers 

100 x superman back extensions 

Joint mobility 

Session 2: Endurance <60

5 mile fartlek run 

- 1.5 miles @ moderate pace

- 1 mile @ threshold pace

- 2 miles @ moderate pace

- 800 m @ absolute threshold 

Then: 

Stretch and swim to cool down

II) Nutrition:

- decent. 

III) Rest/Recovery:

- Sleep: 7 hours

- Weight: ?

- Body: lower back felt really solid today. 

IV) Notes:

- plan on continuing to increase volume and see how the body responds. Ran with my sister today who is really fast. On the threshold sections of the run we really pushed hard. 

Friday, 7/12/13, GTG

I) Training:
- Foundation: Day 20

Session 1: Gtg

100 x push-ups done throughout the day

II) Nutrition:
- good. Large quantities though.

III) Rest/Recovery:
- Sleep: 5.5 hours
- Weight: 211
- Body: lower back getting better.

IV) Notes:
- did some push-ups at work and called it a day. Traveled north for the weekend with the family.

Thursday: 7/11/13, Gtg, Str

I) Training:
- Foundation: Day 19

Session 1: Gtg

100 x push-ups done throughout the day

Session 2: Str
Warm up:
Handcuffs, pull aparts, dislocates

Then:
Meadows rows:
3 x 8 x 75#

Stretchers:
1 x 12 x 120, 140, 140#

Deadhangs on pull up bar:
3 x max

Partial pull downs:
3 x 20 @ 130#

1 arm rows:
Approx 100 @ 40# (50 each)

Shrugs:
A ton @ 35# dbs (5 sec hold at top)

3 rounds:
Hammer curls x 8
Mini band tricep pull downs x AMRAP

Poundstone curls:
50 total (33 in a row)

Then:
Walked a few miles to loosen up back
Foam roll
Stretch

II) Nutrition:
- good. Carbs in am, sandwhich, lots of lunch meat at lumch, protein at dinner.

III) Rest/Recovery:
- Sleep: 6 hours
- Weight: 213
- Body: lower back is still tight.

IV) Notes:
- back is still sore from deadlifts earlier this week. Walking, foam rolling and stretching helped.

Wednesday, 7/10/13, S/E, end<60

I) Training:
- Foundation: Day 18

Session 1: S/E

100 x push-ups done throughout the day

Then:
Using seated leg press with 45# plate on each side:

5 rounds:
20 reps feet high
20 reps feet low
20 push-ups

5 rounds:
20 x feet high
20 x feet low
20 x sit-ups

Then:
Back squat: 4 x 4 x 225#

Then:
100 x leg curls
100 x leg extensions
100 x push press @ 2 x 20# (did not set down)

Then:
30 minute run

Then: later before bed
90 min of yoga

II) Nutrition:
- good. Carbs in am, all protein at lunch, carbs and protein at dinner.

III) Rest/Recovery:
- Sleep: 6 hours
- Weight: 212
- Body: lower back is toast. Really sore.
- Epsom salt bath
- contrast shower
- dousing 5 gallon buckets x 3

IV) Notes:
- going to be slowly bringing up the volume. My lower back is really sore from the deadlifts. Hopefully the recovery practices today will pay off.

Tuesday, 7/9/13, S/E, end <60

I) Training:
- Foundation: Day 17

Session 1: S/E

100 x deadlift @ 135#
125 x stepups @ 40# pack

45 min run @ easy pace

Stretch

II) Nutrition:
- really solid

III) Rest/Recovery:
- Sleep: 6 hours
- Weight: 212 post run
- Body: tired but good.

IV) Notes:
- felt really good to get some solid work in today.

Monday, 7/8/13, Str

I) Training:
- Foundation: Day 16

Session 1: Str

Bench press: 3 x (1-3) @ 185#
Deadlift: 3 x (1-3) @ 225#

II) Nutrition:
- decent

III) Rest/Recovery:
- Sleep: 6 hours
- Weight: 215#
- Body: good

IV) Notes:
- had zero time so squeezed this in in about 10 minutes

Sunday, 7/7/13, P/E

I) Training:
- Foundation: Day 15

Session 1: Power Endurance

Warm up:
Joint mobility
OALLCJ practice

Then:
For time:
30 x LCCJ @ 2 x 20kg
(2:59)

Then:
21-15-9
Swings @ 80#
Push-ups
Squats
Sit-ups (un-anchored)
(4:20)

Then:
300 yard farmer carry @ 2 x 20kg

Then:
Cooled down with a short swim

II) Nutrition:
- bad.

III) Rest/Recovery:
- Sleep: 6.5 hours
- Weight: ?
- Body: right Achilles still tight.

IV) Notes:
- good day.

Saturday, 7/6/13, End <60, Str

I) Training:
- Foundation: Day 14

Session 1: Endurance <60

43 min run @ LSD pace

Session 2: Strength

Warm up:
Slalom ski and swimming

Then:
Press: 3 x 5 @ 2 x 20kg
Front squat: 2 x 5 @ 2 x 20kg
Swing: 1 x 25 @ 80#
Farmer carry: 2 x 20kg x 200 yrds

Then:
Cooled down with some OALCCJ practice.

II) Nutrition:
- solid.

III) Rest/Recovery:
- Sleep: 8 hours
- Weight: ?
- Body: right Achilles still a bit tender. It has been sore for a couple weeks from basketball.

IV) Notes:
- good day.

Friday, July 5th, End <60, Str

I) Training:
- Foundation: Day 13

Session 1: Endurance <60

43 min run @ LSD pace

Session 2: Strength

Warm up:
Goblet squats, swings and hip mobility

Then:
Cleans and press: 2 x 5 @ 2 x 20kg
Goblet squat: 2 x 5 @ 80#
Batwing holds: 2 x 5 @ 2 x 20kg
Snatch: 50 (5/5) in 2:12 @ 20kg

Then:
300 yrds farmers carry @ 2 x 20k
200 yrds 1 arm OH carry @ 20kg
(100l, 100r)

Then:
Joint mobility
Swim

II) Nutrition:
- bad

III) Rest/Recovery:
- Sleep: 8 hours
- Weight: ?
- Body: right Achilles a bit tender

IV) Notes:
- none

Thursday, July 4th, Recovery

I) Training:
- Foundation: Day 12

Session 1:
Type: recovery

Back massage from osteopathic student, swam, joint mobility and box breathing.

II) Nutrition:
- decent.

III) Rest/Recovery:
- Sleep: 8 hours
- Weight: ?
- Body: right Achilles a bit tender

IV) Notes:
- none

Wednesday, 7/3/13, Strength

I) Training:
- Foundation: Day 11

Session 1:
Type: Str

Warm up:
Random kb drills with 2 x 20kg and 1 x 80#.

Then:
Press: 2 x 5 @ 2 x 20kg
Front squat: 2 x 5 @ 2 x 20kg
1 arm row: 2 x 10 @ 80# kb
Swing: 1 x 20 @ 80#

Then:
Cooled down with a short swim

II) Nutrition:
- fasted 19 hours, then really big dinner.

III) Rest/Recovery:
- Sleep: 7 hours
- Weight: ?
- Body: good

IV) Notes:
- 3rd day of fasting on a 18/6 schedule. It really only took 1 day of adjustment. I am enjoying it so far. Not sure if this would work on days with a big workout planned or when doing more cardiovascular work.

Tuesday: 7/2/13, S/E

I) Training:
- Foundation: Day 10

Session 1:
Type: S/E

60 x OALCCJ @ 20kg (5/5)

Then:
20 x squats
20 x push-up
3 rounds

Then:
2 x 10 chin-ups

Session 2:
Played with my new 80# kb for 20 minutes. Did goblet squats, OALCCJ and swings. The thing is a beast.

II) Nutrition:
- fasted 19 hours, then really big dinner.

III) Rest/Recovery:
- Sleep: 7 hours
- Weight: 212#
- Body: good

IV) Notes:
- will sand the handle down on my kettlebell this weekend so it will be easier to swing. It is so much fun already.

Monday, 7/1/13, Power Endurance

I) Training:
- Foundation: Day 9

Session 1:
Type: P/E

Warmed up:
Dynamic stretch

Then:
300 yard sled push @ 90#
(150 x low, 150 x high)

Then:
125 squats done in between sled pushes

Then:
300 yard OH carry @ 45# plate

Then:
600 yard suitcase carry @ 45# plate
(300 x right, 300 x left)

Then:
Cool down with joint mobility and a walk with my wife.

II) Nutrition:
- fasted 18 hours, then big dinner. Steak and veggies for dinner.

III) Rest/Recovery:
- Sleep: 7 hours
- Weight: 212#
- Body: good

IV) Notes:
- loaded carries and especially OH carries really loosen my back up. I really enjoyed fasting today. My attention and productivity increased at work. Drank coffee and water all day.

Sunday, 6/30/13, S/E

I) Training:
- Foundation: Day 8

Session 1:
Type: Baseline

Warmed up with:
Short swim, joint mobility

Then:
60 x OALCCJ @ 20kg (30 each arm)

Then:
5 x 5/5 half snatches @ 20kg

Then:
60 x squats
60 x push-ups

Then:
Cool down with sldl @ 20kg, farmers carry and then slalom skiing.

II) Nutrition:
- not good.

III) Rest/Recovery:
- Sleep: 8 hours
- Weight: 212#
- Body: good

IV) Notes:
- good day.