Wed: S/E

AM:

5 rounds: 

50 x squat

25 x push-up 

Then:

Chin-up ladder: 3 x (1-4)

Then:

1h swings: 4 x 10/10 @ 20kg

2h swings: 1 x 25 @ 20kg

Then: cool down

J/M

Pumps

Breathing excercises

PM:
Shoveled snow with a some pullups mixed in. 

Notes: 

Weight: 200#

Nutrition: has been poor over the holidays.

Thur: Str

Training: PM

Warm up:

25 min of 1/2 court basketball 

Then:

Work up to a heavy deadlift (355#)

Then:

Deadlift: 5 x 2 @ 80% (285#)

Then:

4 x 10 hammer curl

4 x 10 rope tricep extension

Then:

75 x 1 arm bent over row @ 40# (each hand, done in a continuous alternating set)

Then: Cool down

Band and static stretching 

Notes:

Weight: 200#

Sleep: 6.5 hours

Tue: 12/17/13

Training:

Warm up: 

1-14kg kb

25 x goblet squat 

25/25 x 1h swing

25 x good morning 

25/25 x halo 

Then: 

Snatch: 5 x 5/5 @ 20kg

Then:

2h swing: 25-20-15-10-5 @ 36kg

Then: 

Goblet squat: 3 x 5 @ 36kg

Pull-up: 3 x 5 on cadence 

Then: cool down

Notes:

Feeling a bit run down. 

Mon: 12/16/13, Rest

Training:

Rest and recovery. Cheat day for nutrition.

Fri: 12/13/13, Str

Sleep: 7 hours
Weight: 198#

J/m

Dynamic stretch

Then: 

Deadlift: 

2 x 3 @ 295#

5-4-3-2-1 @ 225#

Bench press: 50 @ 135#

Then: 

Relaxed stretching 

Notes: 

Smooth reps. Still easing back into it.

Tues: 12/10/13, str

Vitals:
Sleep: 7 hours (11:00pm-6:00am)
Weight: 199#

Training:
Strength
Deadlift:
1 x 8 x 135#
1 x 4 x 185#
1 x 3 x 225#
3 x 3 x 275#

Notes:
Easy and fast.

Mon: 12/9/13, basketball, ICT

Vitals:
Sleep: 6.5 hours (10pm-4:30am)
Weight: 198# (upon waking)

Training:

AM:
60 min of basketball w/ team

PM:
ICT:

1 x 60-45-30-15 sec rounds:

Swings @ 36kg

Squats

Push-ups 

Relaxed stretching

Notes:
Easing back into things.

Thur: 12/5/13

Vitals:
Sleep: 11:30pm-6:00am (6.5 hours)

Weight: 202#

Nutrition: 

Fasted 12.5 hours 

11:30am - small cup of chicken noodle soup
4:30pm - 1/2 bean and lettuce wrap
10:00pm - chicken and wild rice

Training:
Rest due to work and coaching.

Notes:
Slowly leaning out. Focus on minimal food intake has been really solid lately. Trying to eat about 2 meals a day. One at approx 11:30am and the other at about 9:30pm-10:00pm.

Thursday: run, cals

AM:

J/M

Dynamic stretch 

3 mile run

Then:

Push-ups x 40-30-20-10

Chin-ups: 10-8-6-4-2

Relaxed stretching 

Notes:

Weight: 201#

Body: really solid.

Comments: purchased a home so most of my free time is now going into demo-ing and renovating the house. Planning on trying to get 3 workouts in a week on top of work, BSF, kid coming, coaching and home renovation.

Tuesday: kbs

PM:

All done w/ 1-20kg kb

1 arm swing: 3 x 10/10

Clean: 3 x 10/10

LCCJ: 3 x 10/10

Health snatch: 3 x 10/10

Press: 3 x 5

Later in the PM:

Joint mobility

Relaxed stretching 

Notes:

Weight: 202#

Body: very good. Refreshed and loose.

Saturday: Pheasant hunting

All day:

Pheasant hunting on a game farm.. Lots of miles hiked over pretty thick cover. 18 roosters shot.

Thursday: Jiu Jitsu

6am:

Warm Up: (15 min)
J/M
Dynamic stretch

Jiu Jitsu, drill: (60 min)
Drilled submissions from high judo position out of top side. (Kesa-Gatame)
- Arm lock by arm
- Arm lock by front leg
- Arm lock by back leg
- Arm choke when opponent tries to frame

Later in the PM:

Durability:
Relaxed stretching

Notes:
Body:  A bit beat up still. Stretching this am helped.

Wednesday: Jiu jitsu

5pm:

Strength:

Bench press: 15-10-5 @ 135#

Later in the PM:

Warm up: (20 min)

J/M

Dynamic stretch 

Jiu Jitsu, live roll: (60 min)

Rolled against Ryan, a red belt who submitted me via triangle many times. I got better at posturing up as the night went on. Then rolled with Bryan a 300lb gold belt who just wanted to sit in top side. I spent about 15 min in bottom side, took topside and got my first submission via Americana. I finished up rolling with Andy a red belt. I didn't get put in a triangle choke which was good and I escaped quite a few arm bar attempts. Tapped a few times but overall did well. The biggest thing was I did not back down from anyone and went after the best and biggest guys there. 

Durability:

Relaxed stretching

Contrast shower: 4 x 30/30

Notes:

Body a bit beat up.

Tuesday: Jiu Jitsu, ICT,

6:00am

Warm up: 15 min
Joint mobility
Stretching

Jiu Jitsu, drill: 60 min
Drilled proper bottom side positioning out of guard passes and side control.

Later in the PM:

ICT: 

5 rounds:

6 x chin-ups 

8 x LCCP (4/4) @ 20kg

10 x goblet squat @ 20kg 

Durability: 

All done w/ 1-20kg kb

High rep shoulder work (2 arm work, front raises, oh presses, rows ect to get some blood flow)

Some swings to cool down 

JM

Stretch

Notes:
Weight: 204#
Body: Good

Monday: Bl, Str

5:00pm, 35 degrees, clear

Baseline:

3 mile run

Chin-ups: 1 x 15

Push-ups: 1 x 50

Squats: 1 x 100

Workout: Strength circuit 

4 rounds w/ 40# vest, all reps done smooth and slow

2 x chin-up

5 x push-up

10 x squat

Before bed:

Some push-up and pull-ups

Static stretch

Notes:
Weight: 203#
Body: Good

Sunday: Bl, ICT

1:00pm, 45 degrees, cloudy

Baseline:

3 mile run

3 rounds:

5 x pull-up 

10 x push-up

15 x squat 

Workout: ICT

40 x snatch @ 20kg (20/20)

100 x squats

49 x snatch @ 20kg (20/20)

Durability: 

50 x leg levers 

50 x superman back extensions

50 x glute hip raises

Joint mobility

Later in the PM: 

Joint mobility 

Contrast shower 

Notes: 

Weight: 203#

Nutrition: very minimal during day, big dinner

Saturday: Endurance

3:00pm 45 degrees, cloudy

5 mile hike @ fast pace

Notes:

Weight: 205#

Nutrition: Been experimenting with one bigger meal at night and a very small meal around noon and have noticed an increase in productivity, awareness and attentiveness at work, coaching and teaching BSF. I will continue to experiment with this. Eating bigger meals during the afternoon makes me feel sluggish.  

Friday: Strength

8:00pm

Swings: 4 x 10 @ 36kg

Weighted chin-ups @ 40# vest: 
3 x 3
3 x 2
3 x 1 

Weighted push-ups @ 40# vest:
10-8-6-4-2 

Chin-ups: 4 x 5 

Push-ups:

2 x 20

2 x 15

2 x 10 

Joint mobility 

*30 sec rest between all sets of everything 

Notes:

Weight: 204#

Sunday: run, kb

WARM UP: 

4.2 mile run @ LSD pace

WORKOUT:

10-8-6-4-2

1 arm press @ 20kg kb (each side)

Chin-ups (deadhang, slow)

Goblet squat @ 36kg kb 

Side bends @ 36kg kb

Swings @ 36kg kb

COOL DOWN:

Daily dozen j/m

Notes:

Weight: 205#

Sleep: 11 hours

Nutrition: 1 meal, in PM. 

Body: great

Saturday: cals

250 x push-ups done throughout the day

Notes: 

Weight: 206#

Sleep: 4.5 hours

Nutrition: good

Body: still a bit sore.

Friday: Rest

Rest due to work and family.

Thursday: jiu jitsu

PM: 

DRILL: (60 min)

Guard review x 20 min

Open guard passes x 40 min

- using pistol grips

ROLLING: (45 min)

- rolled with Josh, a third degree red belt who weighed approx 165#. We went hard for 45 min straight. He wanted to play from guard so I had a great opportunity to work on my guard passes to side control. I did a better job of protecting my neck and staying tight tonight. My goal going into tonight was to focus on building a solid defense and positional advancements which I felt I accomplished. He submitted me a few times using lapel chokes but I did not give up as many as Tuesday. I only gave up one arm bar and one triangle choke which I was pleased with. He worked with me on using my hips and chest to keep control of my opponent and not my strength or arms. I have so much to learn but even though I tapped a lot tonight, I felt I improved . 

Notes:

Weight: 206#

Sleep: 7 hours 

Nutrition: decent

Body: neck and lower back are a little sore.

Wednesday: Str

WARMUP:

Box breathing

Daily dozen j/m

Kb pass arounds/halos/figure 8's

WORKOUT:

Chin-ups: 10-8-6-4-2

Hindu push-ups: 2 x 12

1h front squats: 2 x 10/10 @ 20kg

Hindu squats: 1 x 50 (slow, rythmic)

H2H swings: 1 x 50 @ 20kg

COOL DOWN:

Flr: 2:45 total

RIS stretch

Breathing excercises 

Notes: 

Weight: 205.6

Sleep: 7 hours (needed it)

Body: neck sore, lower back sore, shins bruised, knees have mat burn

Comments: experimenting with breathing excercises and having a really focused warm up and cool down session. My body is still adjusting to jiu jitsu multiple times per week. 

Tuesday: Jiu Jitsu

Workout 1: Evening

8 x 30/30 sprints 

then:
Box breathing

J/M

Swings: 3 x 10 @ 36kg

Prying goblet squats: 3 x 3 @ 20kg

Bent press: 3 x 3 @ 20kg

Workout 2:

Jiu jitsu x 120 min

60 min drill work
- 20 min reviewing guard
- 40 min drilling guard passes from pistol grips

60 min live rolling

- rolled 40 straight minutes with Marcus, a 140# 3 stripe red belt. I got submitted multiple times by choke and once or twice by arm bar. They were all mistakes on my part as I left my neck exposed and left limbs exposed when I got excited. Marcus kept telling me "position before submission". I improved as we rolled and almost submitted him twice towards the end, once with a cross collar choke from top guard and once with a guillotine but could not finish either.
- I then wrestled a smaller 150# third degree white belt for 20 minutes. Went back to basic positional advancements and no submissions.
- I need to learn to protect my neck and protect my back against smaller more technical opponents.
- Worked with Marcus on escaping when an opponent takes your back.

Notes:

Weight: 207#

Sleep: 7.5 hours

Body: sore and beat up. My throat will be sore tomorrow from jj.

Monday: Work Capacity

Training 1: 

Objective: Work Capacity

Warm up:
400m jog

Endurance:
10 x 30/30 sprints

Work capacity:
5 rounds:
20 x push-ups
20 x squats
20 x sit-ups

Then:
3 rounds:
5 x chin-ups (complete deadhang, slow)
10 x swings @ 36kg

Durability:
Stretch (hamstrings, hips, groin)
Kb drills @ 14kg x 5 min 

Notes: 

Weight: 207.5#

Sleep: 7 hours

Body: Good.

Sunday: Endurance

90 min hike in Gooseberry Falls, State Park along the river on the Superior Hiking Trail.

Saturday: Endurance

Woke up early, swam in Lake Superior, very cold.

then:
90 min hike along North Shore of Lake Superior

Friday: Rest

Traveled north to Two Harbors, MN

Thursday: jiu jitsu

7:00pm

Jiu jitsu x 120 min

60 min of drills from knees

60 min of live rolling: 

First time rolling live with submissions. Fitness level is fine and I survived quite a while but ended up tapping about 10 times from other gold belts. Our instructor, who is a black belt came over to pop my cherry and gave me a good natured ass whooping as a welcome.

They said I moved well and was big and fast, yet didn't know the technique well enough yet to execute any submissions or chokes fast enough to work in a live rolling situation. I can do them well in drilling situations but I have not acclimated to the speed of going live yet.

Our school treats the white belt as a period of time to see if you are truly dedicated to training. You are only allowed to drill and do some light positional wrestling. You can advance to gold belt through putting in your time (approx 6 months) or you can test out, which I did. The sport is addicting and the thinking and strategy aspect of it really is appealing to me.

Notes:
Neck is sore from getting choked out so many times.
Weight: 205#
Time doing jiu jitsu: 2 months

Wednesday: run, kb, cals

5:30pm

Run: 34 min

Pull-ups: 3 x 5 (30 sec rest, done slow)

1-36kg kettlebell
2H-Swings: 5 x 10 (30 sec rest)

1-20kg kettlebell
15 min x random drills

Pistol practice
1 arm push-up practice

Notes:
Weight: 203#

Tuesday: jiu jitsu

6:00am

Jiu jitsu x 60 min

Position advancements from knees

- side throw

- side throw with counter for wide base

Submissions from top side

- Americana

Position advancements from top side

- quick knee slide to mount

- slow knee slide to mount

Notes:

Body pretty sore from Sunday night still. Good day of work though. My technique is slowly coming along. I am starting to grasp the idea that simply using muscle is not the right way to do things. Technique and leverage work so much better and are much more efficient. 

Sunday: Jiu Jitsu (White belt test)

7:00pm

Jiu Jitsu x 120 min

60 min: Drills
- drilled position advancements from knees and top side

60 min: White belt test
- Kick out pushups (28 in 1 min) and flexibility test (wall sit test - both elbows)

Top side/Bottom side:

• 3 x submissions
• 3 x position advancements

Top guard/Bottom guard:

• 3 x submissions (only 1 learned submission from bottom guard)
• 3 x position advancements

Top mount/Bottom mount:

• 3 x submissions
• 3 x position advancements

Knees:

• 3 x submissions
• 3 x position advancements

Wrestle:

• 3 x 5-7 minute rounds
• Free wrestling x 15 min

I needed 30 points to pass the test and scored a 47. I was happy with the test yet still have a lot of work to do. I now have my gold belt in Shinbudo MMA. 

The owner/teacher of the school I am attending and the creator of the Shinbudo MMA system is David Arnebeck. He is a black belt in BJJ under Rickson Gracie as well as a certified Rickson Gracie instructor.  

Saturday: Rest

Rest, studied for white belt test.

Friday: Run, kb, cals

6:00pm, 45 degrees, windy

Run: 2 miles @ threshold pace (11:50)

Chin-ups: 3 x (1-5) ladder 

LCCP: 2 x (1-4) ladder @ 20kg

Windmills/swings @ 20kg to cool down

Stretch

Notes:

Weight: 208#

Got my 2 mile timed run done with for the basketball team I coach. The test is 20% of the boys in our high school program have to run 2 miles in sub 12 min. The catch is that I have to do it to as I cannot ask them to do a conditioning test I cannot do myself. I passed until next year which is good. This was one major goal out of the way.

I am studying for my white belt test in Shinbudo MMA this Sunday night. I have to memorize and show 3 different position advancements and 3 different submissions from all major ground positions. Tomorrow will be a light workout and then test review. Sunday will

be review then test at 8pm

Sunday night.

Thursday: Jiu Jitsu

7:00pm

Jiu Jitsu x 120 min

Standing:
- Cover and clinch
- Lead leg kick variations
- Using kicks to keep distance

Ground:
- Continued studying for white belt test this Sunday.

Wrestled:
- With Marcus, a light fast red belt x 20 minutes

Notes:
Weight: 208#

Wednesday: Rest

Rest due to work schedule.

Tuesday: Jiu Jitsu

8:00pm

Jiu jitsu x 60 min

- practiced for white belt test this Sunday.

- wrestled (no submissions)

Notes:

Endurance, grip and raw strength were solid. Flexibility and technique were weaknesses. 

Weight: 208#

Monday: Rest

Rest due to work and BSF.

Notes:

Weight: 208#

Life is getting really busy lately. Workouts are getting tougher to fit in. 

Sunday: Jiu jitsu

7:00pm

Jiu jitsu x 120 min

- stand up technique including lead leg kicks and variations. 

- learned about proper distancing from opponents.

- white belt test review. 

Notes:

Chili cook out with friends this weekend so nutrition was pretty terrible. 

Saturday: Jiu jitsu, kb drills

12:00pm

Jiu jitsu x 120 min

- white belt test review, which includes 3 submissions and 3 positional advances from each of the main position.

In the PM:

1-20kg kettlebell

20 min of continuous drills 

Notes: 

Jiu jitsu is very addicting. There is so much thinking involved. 

Friday: Str, cals

7:00pm, gym

3 min stationary bike

50 x sit-ups

50 x supermans

25 x kick out push-ups 

15 x chin-ups 

SPP mobility

Sumo deadlift: 2 x 5 x 225# (easy)

1 arm press: 2 x 2/2 x 70#

Did some hard 30/30 int on bike 

25 x kick out push-ups

SPP mobility 

Stretching

Notes: 

Took it easy today. Kind of a hodge podge of things. Got a good sweat going but never pushed it to hard. Lots of mobility work.

Thursday: Jiu Jitsu, run, metcon

6:00am, 43 degrees, cloudy,

Jiu Jitsu x 60 min

Submission from top side:
- Step over head wrist choke
- Near side step over head elbow lock

Position advancement from bottom side:
- Turn, elbow to ground, to to guard
- Use knee to recover underhook, go to guard or knees

In the PM:

3 mile run @ easy pace

30-20-10 AFAP (6:01)

Swings @ 36kg

Squats 

Push-ups

Leg levers 

5 rounds:

10 x thruster @ 1-20kg kb (5 each side)

5 x chin-up 

Mobility

Stretch 

Notes: 

Weight: 207#

Need to continue to increase work capacity. Body feels great. Increased focus on stretching and mobility has helped.

Wednesday: Run

5:00pm, 55 degrees, clear,

3 mile run @ easy pace

Notes:
Weight: 206# (Slowly coming down, I would like to float between 200 and 205)

Tuesday: Jiu Jitsu

7:00pm, 50 degrees, cold, windy

Jiu jitsu x 120 min

Positional Advancement from bottom side:
- Into guard
- Into turtle
- Hip movement away from opponent into turtle
- Hip movement away from opponent into guard

Positional Advancement from top side:
- Leg swing into top mount
- Knee slide into top mount
- Knee on belly

Submissions from top side:
- Kimura/shoulder lock

Submissions from bottom guard:
- Arm lock
- Triangle choke

Notes:
Great class today. New instructor who is awesome.

Monday: Rest

Rest due to work and BSF.

Sunday: Dock work, Jiu Jitsu

7:00 AM, 34 degrees, clear and cold

Dock work.

In the PM:

Jiu Jitsu: 120 minutes
- Escaping top side mount into guard and turtle
- Escaping top side mount into guard into a cross collar choke
- Arm bar from guard
- Triangle choke from guard

Notes:
Weight: 210#
Body: fine

Saturday: Dock work

6:00 AM, 34 degrees, windy, raining

Took out a dock all day.

Notes:
Body feels good. Weight is 210#.

Friday: 1.5 mile run, kb drills, cals circuit

5:00pm, 70 degrees, cloudy and windy

800m run 

1.5 mile run (8:52)

800m run

1-36kg kettlebell

2h swings: 3 x 20

1h swings: 2 x 10/10

Goblet squat: 3 x 5

5 rounds AFAP: (3:02)

Chin-ups: x 5

Push-ups: x 10

Squats: x 15

Stretch

Band work for upper body

Notes: 

Weight: 208#

Goal for 1.5 mile run was < 9 min which I accomplished. It was harder than I expected. Body was a bit tired from yesterday which didn't help. 2 miles in < 12 min should be in the bag.

Thursday: Jiu Jitsu, kb drills, cals

5:00am, 54 degrees, clear

JM

Dynamic stretching 

Jiu Jitsu x 60 min (standing)

- Lead leg (opposite leg) round kick
- Lead leg round kick miss into reverse turn kick
- Position work
- Side throw from clinch
- Taking opponents back from clinch
- Inside cross leg hook takedown from clinch

In the PM:

Sprints: 8 x 100m

1-20kg kettlebell

Windmills: 5-1 ladder (both sides, no rest)

1h swings : 3 x 10/10

Health snatch: 3 x 10/10

Speed push-ups: 100 reps (70,20,10)

Chin-ups: 25 reps (12,7,6)

JM

Stretch 

Band work for upper body

Notes:

Weight: 208#

Good day overall. Body feels really good.

Wednesday: kb drills

Workout:

1 - 20kg kettlebell:
15 min of continuous drills

(OA swings, cleans, lccj, lccp, press, windmills, front squats)

Notes:
Short on time again.
Weight: 210#, leaning out. 

Tuesday: Cals

Workout:

Pullups, chinups and pushups GTG style throughout the evening. Got in a lot of good quality reps.

Notes:
Work has been extremely busy lately so training has been having to take a back seat. Doing a bunch of cals in the evening before bed has been working out decent as of late.

Monday: Run, Cals

Workout:

Run:
3 miles (1.5 miles easy, 1.5 miles threshold) 

Chin-ups:
15-10-5 

Pushups:
1 x 50

Stretch:

Notes:
Quickly done before BSF. 

Saturday - Sunday: Rest

Friday: Day 15

Workout:

Played around with my 20kg and 36kg kbs for a while. Hit all the major movement patters then did some stretching.

Notes:

Ate minimally today. Run time is solid. I will focus on getting weight down to a solid 200-205 and then peak for my run. 

Thursday: Rest

Rest due to work schedule.

Wednesday: Day 14

Kb and bw drills x 30 min using a 20kg and 36kg kb

Press: 1 x 2/2 @ 36kg

Notes: 

Weight: 210#

Covered all the basic human movements in a long continuous circuit for 30 minutes. At the end I pressed the 36kg kettlebell for 2 reps each arm.  

Tuesday: Day 13

800 m run @ easy pace

2 mile run @ threshold pace (11:53)

800 m run @ easy pace 

Chin-ups: 3 x (5-1)

LCCP: 3 x (5-3-2) @ 20kg

Swing: 7 x 10 @ 36kg

Goblet squat w/ pause: 2 x 10 @ 20kg

Side bends: 3 x 8 @ 36kg

Joint mobility and stretching 

Notes: 

Weight: 210#

Made my time trial for the 2 mile run. Focused on pacing and consistent splits.

Thursday - Monday: Hunting

Waterfowl hunting in North Dakota. Got 53 geese and 73 ducks.

Notes:
Nutrition was pretty terrible all weekend.

40 Day Workout: Week 2 Recap

Movements:
1) Press: Pushups
- 500

2) Pull: Chinup
- 50 reps

3) Squat: Goblet squat, switched between 20kg and 36kg kb, air squats
-  180 reps

4) Hinge: Swing or dbl kb swing using a 36kb kb, or a 20kg kb
- 310 reps

5) Running:
- 2 miles - including a 5:36 1 mile run

6) Jiu Jitsu:
- 5 hours

Notes:
Weight: 208#
Nutrition: Solid
Sleep: Averaging about 7 per night
Body: Really good.
Comments: Dropped overhead pressing and focused on pushups and shoulder is not longer bothering me. Lowered the volume significantly this week and felt great. Body is refreshed and rested which it has not been in quite some time. I had to take Friday-Sunday off due to work and family commitments so that also helped to explain the low volume. Got some solid mat time in this week which was awesome.

Wednesday: Jiu Jitsu (Ground)

Workout 1:

Jiu jitsu x 120 min

1) Worked from top side control and on keeping opponent there.
2) Heel hook from side control.
3) Ankle lock from side control.
4) Americana from side control
5) Straight elbow lock from side control

Notes:
60 minutes of class then 60 minutes of continuous drilling on the above movements. Felt comfortable with all of them. Still learning how to use gravity and weight and not pure strength.

Tuesday: Day 12

Workout 1:

6 mile run @ lsd pace

Workout 2:

Swings: x 50 @ 36kg

Pushups: x 100

Chinups: x 24

Goblet squats: x 15 @ 36kg

Stretch/Joint mobility

Notes:

Work has been super busy lately so today was the first time in a while I had a night where I could get a solid workout in. 

Monday: Rest

Unplanned rest day due to work and BSF.

Notes:

Body feels really refreshed after these past 4 days off. Nutrition has been solid. Eating whole, fresh and natural foods as much as possible has been good so far. 

Friday-Sunday: Rest

Rest due to work schedule. 

Notes:

Weight: 208#

Thursday: Day 11

Workout 1: PM

Jiu jitsu x 90 min 

Drilled:

- scissor sweep

- triangle choke

- arm bar from guard

- kimura shoulder lock from side mount 

Workout 2: later 

Swings: x 50 @ 36kg

Push-ups: x 110

Goblet squats: x 25 @ 20kg

Windmill and TGU practice 

Shoulder mobility w/ bands 

Brief yoga and breathing exercises 

Notes:
Weight: 210#
Nutrition: WFR (whole, fresh and raw as possible) feel great.
Body: Shoulder is feeling better since I dropped OH pressing and switched to pushups and have been doing lots of shoulder mobility with bands and 6# dbs before bed each night.

Wednesday: Day 10

Workout 1: PM

Jiu jitsu x 90 min (standing)

Drilled:

- Step, attack, cover, clinch

- step, attack, cover, right straight

- waist grab defense from straight ahead (put arms inside, clinch, finish with waist lock, pull and lean forward)

- waist grab defense by grabbing opponents wrist while going into a clinch, shoulder pull, then taking their back.

- side throw

Open mat drilled:

- triangle choke 

- arm bar from guard

- arm bar from mount 

Workout 2: PM

Push-ups: x 100

Goblet squat: x 25 @ 20kg

Swing: x 50 @ 36kg

Joint mobility

Notes:

Nutrition: not great 

Sleep: 6 hours 

Body: shoulder a bit better. Still beat up though. Legs feel great. 

Tuesday: Day 9

Workout 1:

800 m run @ recovery pace 

1 mile run (5:34)

800 m run @ recovery pace

Goblet squat: x 30 @ 20kg

Push-up: x 100

Swing: x 100 @ 20kg

Shoulder mobility 

Stretch 

Workout 2:

Jiu jitsu x 120 min 

Drilled:

- scissor sweep

- triangle choke from guard

- arm bar from guard 

- rising arm bar from guard 

Notes: 

Nutrition: solid. Lots of protein.

Sleep: 7 hours

Body: beat up. Calves started cramping during jj and right shoulder is really sore. 

Monday: Day 8

Workout 1: Evening:

One arm press: x 30/30 @ 30#

Push-ups: x 100

Snatch:  40/40 @ 30# 

Swing: x 80 @ 36kg

Goblet squat: x 20 @ 20kg

Squat: x 100 

Pull-up: x 25 

Shoulder complex w/ light dbs 

Shoulder dislocates w/ band

Stretch 

Notes: 

Nutrition: decent. Not great.

Sleep: 6.5 hours

Body: right shoulder really sore from jiu jitsu 

40 Day Workout: Week 1 Totals

Movements:

1) Press: 1 arm press or LCCP w/ 20kg kb

- 100 reps each arm (200 total)

2) Pull: Chinup

- 150 reps (hit an easy 15 in a row)

3) Squat: Goblet squat, switched between 20kg and 36kg kb

- 150 reps 

4) Hinge: Swing or dbl kb swing using 1 x 36kb kb, or 2 x 20kg kbs

- 475 reps

5) Running:

- 7 miles @ LSD pace

- 1200 m of sprint work @ threshold pace

6) Jiu Jitsu:

- 5 hours 

Notes:

Weight: 210#

Nutrition: Better, more minimal. 

Sleep: Averaging about 6-6.5 per night

Body: Good. 

Comments: Will lower volume on over head pressing movements and do a lot of pushups due to shoulder pain  from jiu jitsu. 

Sunday: Day 7

Workout 1: Afternoon

All done w/ 20kg kb

20 x bent press 

30 x chin-up 

35 x goblet squat 

75 x swing 

60 x clean (30/30)

60 x h2h swing

Joint mobility

Dousing 2 x 5 gallon bucket

Cold swim 

Workout 2: PM

Jiu jitsu x 120 min

Drilled escaping from side mount into guard and into turtle then went into drilling the kimura shoulder lock and arm bar from guard and top mount. 

Notes: 

Weight: 210#

Nutrition: really solid. Feel great.

Body: good. Shoulder a bit tight from jj tonight. 

Saturday: Day 6

Workout 1: Afternoon 

All done w/ 20kg

15 x chin-ups 

15 x OA press 

35 x goblet squat

75 x swing 

Dousing: 2 x 5 gallon buckets

Cold swim

Notes:

Done quickly. Short on time.

Friday: Day 5

PM:

1) Bent press: 2 x 5 x 20kg

2) Chin-ups: 10-8-6-4-2

3) Goblet squat: 2 x 5 x 36kg

4) Swing: 1 x 25 x 36kg

5) Core work

6)Joint mobility/stretching

Notes:

Weight: 212#

Nutrition: good

Body: great workout today. Feel refreshed.

Wednesday: Day 3

PM:

1) 2 mile run @ easy pace

2) 3 x 200m sprint 

3) 1 x 100m sprint

All with 2 x 20kg kb

1) Front squat: 2 x 5

2) Dbl kb press: 3 x 5

3) Swings: 2 x 25

4) Chin-ups: 5 x 5

Notes:
Weight: 210#
Sleep: 6 hours
Nutrition: supps,
Body: Sore in calves from sprints yesterday. Back a bit tender from take downs in jj yesterday.

Thursday: Day 4

Workout 1: Early AM

Jiu jitsu x 60 minutes (Standing)
1) Front kicks
2) Defending against collar grabs
3) Take downs from opponents back

Workout 2: PM

1) One arm press: 15 each @ 20kg

2) Goblet squat: 25 @ 20kg

3) Dbl kb swing: 25 @ 2 x 20kg

4) Chin-ups: 25 (15 in a row)

Notes:
Sleep: 6.5 hours
Nutrition: bad
Body: Decent, body is a little beat up still. Ate a lot today which helped in recovery.

Tuesday: Day 2

Workout 1:

1) 2 mile run @ easy pace

2) 5 x 100m sprints 

All done w/ 20kg kb

1) 15 x LCCP (each hand)

2) 25 x goblet squats 

3) 75 x swings

Workout 2:

Jiu jitsu x 120 min

1) Take downs

2) Arm bar out of guard 

3) Escaping guard

Notes:

Good day. Lots of reps in jj tonight. Spent a ton of time drilling basics of escaping guard.
Nutrition: Solid, took supps.
Sleep: 7 hours

40 day workout:

Overview: 

Need some discipline so will try Dan John's 40 day workout again but with kettlebells and running in order to finish up preparing for my 2 mile timed run. 

The things I will focus on are: 

1.) Kb work:

- Hinge

- Squat or lower body movement 

- Push

- Pull

2.) Endurance work:

- Cover > 2 miles min of 5 x per week

3.) Health:

- no processed grain

- supplements (vit d, fish oil, zmc)

- joint mobility and stretching 

The main goal of this experiment is to do what I say I will do. I am going to try for 40 days in a row.

Starting numbers:

Weight: 212#

Chin-ups: approx 15 deadhang 

2 min push-ups: 80

2 min sit-ups: 65 (yuck)

2 mile run: 11:49

Not flexible

Poor diet 

Monday: Day 1 (40 day workout)

Workout 1: PM

1) Kb and bw drills x 5 min @ fast pace

All w/ 2 x 20kg kb

2) LCCP: 2 x 5 

3) Front squat: 2 x 5

4) Swing: 2 x 15

*5 x chin-ups between each set (30 total) 

5) Ab cluster

6) Joint mobility

Workout 2: 3 hours later

1) 3 mile run @ LSD pace 

Notes:

Weight: 212#

Nutrition: no grain, took supps

Sleep: 7 hours 

Friday - Sunday: Rest + Observations

Celebrated my first anniversary this weekend with my wife. Went up north and relaxed. No training.

Observations/Notes:
- Ideal weight is probably around 200#. Right now I am sitting at 212-214#.
- I have been experimenting with trying to avoid processed grain and I feel much better. More energy, less energy spikes throughout the day.
- Eating one bigger meal at night and a small meal at lunch if anything is how I feel best.

Thursday: kb metcon, int

PM:

Workout 1:

5 rounds: 

5 x pull-ups (deadhang)

5 x LCCP @ 2 x 20kg 

5 x front squat @ 2 x 20kg

5/5 x windmill @ 1 x 20kg

15 min full body kb drills @ 1 x 20kg kb

100 x hindu squats 

Joint mobility 

Workout 2: 

16 x 120m sprints (22 sec to run, 22 sec rest)

Notes:

Weight: 212#

Sleep: 7 hours

Nutrition: no processed grain, feel great

Supps: fish oil, vit d, zmc, fiber 

Wednesday: Rest

Rest

Notes:
Weight: 212#
Sleep: 7 hours
Nutrition: Poor

Tuesday: jj

PM:

Jiu jitsu x 90 min

- Escaping a full guard

- Ankle locks out of the guard escape

- Ankle lock escape

- Arm bars

Notes:

Weight: 210#

Nutrition: ok

Sleep: 8 hours + 1 hour nap

Sunday-Monday: hunting

Early goose season. No training, poor nutrition. 

Saturday: 2 mile run, kb

Morning:

2 mile run: (11:49)

All w/ 20kg kb

100 x swings 

25 x goblet squats 

15 x one arm press (each side)

50 x side bends (each side)

Notes:

Run was still harder than it should have been. Pacing needs to improve.

Friday: kb

Evening:

Dbl kb swing: 1-10-1 @ 2 x 20kg 

3 rounds: 

20 x h2h swings @ 20kg

20 x push-ups

5 rounds:

5 x chin-up

10 x push-up

15 x squat

Notes:

Kind of a rest day.

Deadlift video

365# deadlift in jeans and boots with very little to no warm up as I was short on time. Went up pretty easy. 

http://youtu.be/qd4CraE0eQg

Thursday: jj, kb, recovery

AM:

Jiu jitsu x 60 min (ground)
- Majority of the time was spent practicing escaping mount. Finished with a choke and arm bar out of the mount. 

PM: 

J/M and stretching x 30 min

Kb drills x 20 min @ 20kg

J/M and stretching x 15 min 

Notes: 

Struggled in jj this morning but really enjoying it. Very humbling. It seems to promote very healthy and balanced fitness.

Wednesday: Kb, Str, run

Evening:

3 rounds w/ 1 x 20kg kb:

5/5 x LCCP 

5/5 x reverse lunge

5/5 x windmill

5/5 x health snatch

Short rest between rounds 

All done with 20kg kb

Swings: 1 x 20

Bent press: 1 x 5/5

Later that evening:

3 mile run @ slow pace 

J/M and stretching x 20 min

Yoke bar squat: 

5 x 2 x 222# 

Goblet squats:

10 x (20/10) @ 35# (>110 reps)

2 mile run @ slow pace 

J/m and stretching x 10 min

Notes: 

Had the night off so used it to get some volume in. Squats weren't as fast as they should have been.

Tuesday: run, jj, kb

Evening: 

30 min run @ slow pace 

Contrast shower

Then: later

90 min of BJJ. Worked basic ground work including choke out of side mount, arm bar out of a side mount and then escaping mount. 

KB drills x 15 minutes 

Notes:

First BJJ class. I could easily become addicted. 

Monday: KB

Evening:

All done w/ 2 x 20kg kb

Swings: 2 x 25

Front pause squat: 2 x 5 

LCCP: 2 x 5

All done w/ 1 x 20kg kb

OALCCP: 2 x 5/5

OA Front squat: 2 x 10/10

2 min max sit-ups: 70

Leg levers x 70

* 5 x pull-ups done between sets (50 total)

Notes:

Was planning a run but ran out of time. 

Sunday: Str, DL

PM:

Deadlift:
Worked up to a medium hard single at 365#.

Notes:
Short on time, did this with very little warm up and essentially zero rest between sets except to load the bar.

Saturday: LSD run, kb

Afternoon: 

60 min run 

(15 min of nose breathing)

Swimming to cool down

Later that afternoon:

Kettlebell drills x 30 min @ 45# and 80#

(Easily clean and pressed the 80# both sides)

Notes:

Will try to slowly incorporate more nose breathing in my LSD runs as an experiment. Played with my two kettlebells in the yard for 30 minutes later that day. Can get a great, completely random workout in whenever you need a break from routine. 

Friday: int, kb

Afternoon: 

2 x 1 mile sprints

(5:51, 1 min rest, 5:46)

American swings: 1-10-1 @ 20kg

Kb drills x 15 min @ 20kg

(LCCJ, snatch, h2h swings, rotation clean)

Notes:

Happy with the run times, not happy with how difficult it was. Should have been easier. My legs were shot from the weeks work, especially the steep hill sprints and basketball Wednesday. 

Thursday: Coaching, rest

PM:

Coached individual lessons for 2 hours then had some of our good friends over for dinner. 

Wednesday: metcon, kb, hill sprints, hoops

Evening:

21-15-9 AFAP

American swings @ 20kg

Burpees

7 x hill sprints

(All < 20 seconds, very steep hill)

1-10-1

Swings @ 20kg

Kettlebell drills x 7 minutes to cool down

Later that evening:

90 min of 4v4 basketball 

Notes:

Very hot and humid out. Very hydrated. Hill was approx 100-125 yards long with a huge incline. 

On a side note, kettlebells work great for basketball training. They get you "strong enough" while not sacrificing bulk or quickness. The hinge motion really is sport specific for basketball. Someday I will design a basketball training program and kettlebells will have a significant role.

Tuesday: Str, hoops, metcon

45 min of basketball

Then: later 

Deadlift: 3 x 3 x 225#

Bench press: 5-3-2 x 185#

Chin-up: 8-6-4-2

5 rounds for time:

25 x squats 

25 x push-ups 

25 x swings @ 20kg

220 m run 

(12:51)

Notes:

Hoops was 1v1 with a client. I was stopping to teach moves during the time. Metcon was barefoot and outside. 

Monday: int, kbs

Shooting drill x 12 minutes

5 x 400m run

(All <1:20, 1 min rest between)

Kettlebell drills x 20 minutes @ 20kg

Notes:

Legs are pretty sore from that 20rm back squat effort yesterday. 

Endurance Cycle Overview

Endurance Cycle

Time: 8 weeks (8/19/13 - 11/10/13)
Goal:
- 2 mile run (sub 11:45)

Notes:
- The conditioning test for the varsity basketball team I coach is a 2 mile timed run. 20% of the team have to run it in under 12 minutes otherwise we spend practice time during the first two weeks of the season conditioning instead of doing skill work and learning our plays ect. As their coach I have to pass it as well.

Strength Cycle Review

Time: 29 days

Weight: started at approx 215# coming off of a hypertrophy phase and ended my strength cycle at 209#.

Template: Followed a customized/bastardized version of the conjugate method.

PR's:
Safety Bar Squat:
- 1 x 300#

Back Squat:
- 1 x 1 x 315#
- 1 x 3 x 275#
- 1 x 20 x 235#

Bench Press:
- 1 x 1 x 235#
- 1 x 3 x 225#

2 mile run:
- 12 min (this was VERY hard)

Summary:
I did a ME lower body workout on Sunday nights with two other training partners in which we squatted heavy and then did heavy rack pulls for sets of 10. Due to a very hectic work schedule I would then try to hit one heavy upper body day and the rest of the week was running, bodyweight excercises and kettlebell work when I could find the time. These were typically done in around 20-30 minutes. I had access to a gym a couple times a week for about 15 minutes each session in which I would do 10-15 quality deadlift reps in a descending ladder with 225#. I took very few rest days and towards the end of the cycle started adding in 2-3 running sessions per week. The 20RM back squat PR was a great way to end the cycle.

Next cycle will be a dedicated endurance cycle in which the goal will be to slowly build up some mileage and get my 2 mile timed easily under 12 minutes.

Sample Week:
Sunday: ME Lower
Monday: Deadlifts/Kettlebells
Tuesday: ME Upper/Cals
Wednesday: Deadlifts/Kettlebells
Thursday: Kettlebells/Cals
Friday: off, (Deadlifts/Cals if I could get some gym time in)
Saturday: light cals, Run and tried to be active (waterskiing, swimming ect)

Sunday: ME lower

Strength cycle: Day 29

Workout 1:

Back squat: find 20 RM

1 x 20 x 235#

1 x 10 x 225#

1 x 5 x 225#

Rack pulls from slight incline:

1 x 10 x 135, 225, 285#

Notes: 

Did this in the afternoon. 235# was about right. Might have been able to go up another 10 pounds. Had some pent up aggression I needed to get out so this felt really good. 

Saturday: Run, walk, metcon

Workout 1:

4.2 mile run

Workout 2:

3.5 mile walk

Workout 3:

30-20-10 AFAP

Swings @ 80#

Push-ups

Health snatch @ 20kg

Squats

Notes:

Solid day. Shoulder is getting better. Push-ups help. 

Friday: Cals

150 x push-ups done throughout the day.

Thursday: cals, lift, bike

Workout 1:

150 x push-ups done throughout the day

Workout 2:

10-1 ladder:

Bench press @ 135#

American swing @ 20kg x 2 

Bike x 1 minute as fast as possible in between each ladder rung

75 x sit-ups

75 x leg levers

75 x glute bridges 

Notes:

Have a lot of work to do. 

Wednesday: run, cals, lift

Workout 1:

4.2 mile run 

40 x push-ups

40 x sit-ups 

40 x squats

20 x pull-ups 

Workout 2: 

50 x swing @ 20kg

25 x goblet squat @ 20kg

10 x pull-ups (strict)

6 x 2 deadlift @ 225#

60 x cleans @ 20kg (30 each)

60 x LCCJ @ 20kg (30 each)

60 x sit-ups 

60 x leg levers

Joint mobility

Band stretch

Shot the basketball around for a bit

Notes:

Hydration was solid today. I need to remember to get 1 gallon in a day. 3 months until  my 2 mile timed run with the team I coach. 

Tuesday: S/E (KB)

PM:

All done w/ 1 x 20kg kb

50 x 2 arm swings

10-1 x 1 arm swing descending ladder

30 x goblet squat

30 x chinup

30 x 1 arm press (15 each side)

Notes:

Nutrition was horrendous. 

Monday: Str (ME upper), Int

PM:

All done w/ 1 x 20kg kb

Swings: 1 x 50 

Cleans: 5 x 10/10

LCCJ: 4 x 10/10

Then:

Bench Press: 5 x 1 x 225 (easy)

Then:
Leg levers x 75

Dynamic stretch 

Later:

4 x 300 yard shuttle @ threshold pace

2 x 300 yard shuttle at easy pace 

Then:

Band stretch 

Notes:

Shoulder was fine on bench presses. 

Sunday: S/E (BW), Str (ME lower)

AM:

Short swim

75 x strict pull-ups (done as singles)

PM:

Back squat:

1 x 3 x 275# (PR)

1 x 1 x 315# (PR)

Rack pull (from deficit)

1 x 10 x 135, 225, 315# 

1 x 3 x 365# 

Swing:

2 x 20 x 80#

Single arm OH carries @ 45# to cool down

Notes:

Set 2 PR's today which was nice. Nutrition has been terrible lately, mostly due to increased responsibility with work/family. I need to find time to get more running in, I miss it. 

Saturday: S/E (BW, KB)

AM:

Cold swim

Waterski x 15 minutes (went hard, perfect water)

Cold swim

AFTRN:

Goblet squats: 3 x 5 x 80#

Swings: 2 x 25 x 80#

Then: 

Pull-ups: 5 x 5 (strict)

Push-ups: 4 x 25 (strict)

BW rows w/ rings: 3 x 10 (strict)

FLR w/ rings: 90 sec

Handstand hold: 90 sec

Farmer carrys: 200 yrds @ 2 x 6 gal gas cans

PM:

Breathing ladder swings: 1-15 @ 80# kb

Bear crawl x 50 yards

Joint mobility

Shoulder mobility w/ bands

Notes:

Shoulders are really bothering me so I will

be adding in more stability work, holds, band work and bodyweight work to get this fixed. Handstand holds and farmers carrys really loosened up my shoulders.

Friday: S/E (KB)

All done with 1 x 20kg kb:

Swings: 1 x 50

Cleans: 4 x 10/10

LCCJ: 4 x 10/10

Health Snatch: 4 x 10/10

H2H swings: 1 x 80

(Took approx 40 min)

Then:

Joint Mobility

Individual basketball lesson

Thursday: S/E (BW)

100 x pushups

Notes:
No time to train today so did this in sets of 20 throughout the work day.

Wednesday: Str

Strength: Day 18

Deadlift: 5-1 ladder @ 225#

Goblet squat: 3 x 5 x 75# (pause at bottom)

One arm press: 3 x 8 x 20kg

Snatch: 5 x 5/5 @ 20kg

Chin-up: 1 x 12

Notes:

Short on time due to work. Done quickly. 

Tuesday: Rest

Strength: Day 17

Rest due to work and coaching.

Monday: Str

Strength: Day 16

PM:

5-1 deadlift ladder @ 225#

In between each rung:

5 x goblet squat @ 75#

5 x one arm press @ 20kg (each side)

5 x half snatch @ 20kg (each side)

5 x chin-ups 

Notes:

Short on time. Solid work. 

Sunday: Rest

rest

Notes:
Traveled then lots of family commitments.

Saturday: kb, run

Strength: Day 14

AM:
Health Snatch: 4 x 10/10 @ 20kg
OALCCJ: 4 x 10/10 @ 20kg
Goblet squat: 4 x 10 @ 20kg
Pullups: 30 total in various grips
Swings: lots @ 80# kb

then: cool down
swim and joint mobility

PM:
40 min run

then: cool down
some box jumps @ approx 36 inch (focused on light landing and landing in a full squat
stretching

Notes:
good day.

Friday: Str

Strength: Day 13

Deadlift: 5-3-2 x 275#

Goblet squat: 4 x 5 x 75#

One arm press: 2 x 8 x 20kg kb

One arm swing: 10-1 ladder x 20kg kb

Chin-up: 2 x 8 

Then: cool down

15 minute basketball shooting workout @ fast pace. 

Then: later

J/m & yoga

Notes:

Solid day. Driving north tonight. Goblet squats really treat my legs well. Felt fresh after this. Done in about 15 minutes. 

Thursday: Str

Strength: Day 12

Deadlift: 2 x 5 x 225#

Goblet squat: 2 x 5 x 75#

One arm press: 2 x 5 x 50#

Chin-up: 2 x 8 

Notes: 

Busy day. Got this in quickly before coaching. 

Wednesday: AR

Strength: Day 11
Played some basketball for active recovery.

Notes:
Had to take a rest day due to scheduling. Work, coaching, individual lessons, then my wife's best friends birthday party. Got in some work with one of my clients to help stretch my legs out a bit.

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.