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.