Wed: 7/30/14, Str (17/40), A/R

Wed: 7/30/14, Str (17/40), A/R

In the PM: A/R

10 min x Steve Nash shooting drill

Then: 

60 min private lesson (got good sweat up)

Then:

30 min x tip in (shooting game)

Later in the PM: 

2 x 5 deadlift @ 185 (super easy)

2 x 20 strict slow push-ups 

2 x 5 strict rafter pullups 

1 x 20 2h swings @ 80#

Then: cool down

Slow and controlled windmills @ 30#

Calf and foot stretching 

Hot shower 

Analysis: 

Body is tired but feeling fine overall. Calves and feet are a bit sore from running intervals yesterday but stretching helped. Felt good to get some shooting in the gym again. I forgot how much I love playing basketball, not just coaching it. 

Tue: 7/29/14, Str (16/40), P/E (short)

Tue: 7/29/14, Str (16/40), P/E (short)

In the PM: P/E (short)

Warm up: 

2 x 400 run @ easy pace 

Dynamic stretch 

Then: 

4 x (1:30/1:30) run, if any int over 1:30 then workout over 

(1:23,1:23,1:24,1:24)

Then: cool down

2 x 400m run @ easy pace 

3 x (1-5) push-up/flr ladder

Relaxed stretch 

Later in the PM: Str (16/40)

2 x 5 deadlift @ 185#

2 x 5 strict pull-up 

1 x 20 2h swings @ 80#

Analysis: 

Back was tired but felt good. Contrast shower yesterday and long stretching yesterday and today helped. The sprints were more difficult than expected. Will slowly increase volume over time. 

Mon: 7/28/14, 40 day workout 15/40, test day

Mon: 7/28/14, 40 day workout 15/40, test day

In the PM: 

Warm up: 

2 x 5 OHS @ 45#

2 x 10 squat

2 x 10 goblet squat @ 35#

2 x 10/10 oh lunge @ 15#

Then: 

Work up to a 1rm deadlift

1 x 5 @ 135 

1 x 3 @ 225

1 x 1 @ 275, 315, 365, 385, 405, 415 (pr)

Then:

3 x 5 strict pullups 

3 x 20 strict push-ups 

Then: 

Max deadhang pullups (15)

Then: cool down

20 min stationary bike 

Band stretch 

Stick mobility 

Contrast shower x 3

Notes: 

Weight: 200#

Comments: lifetime pr on the deadlift. 405 went up easy, 415 was a grind. Form was not great and my back rounded. Lower back is extremely sore. Probably should have called it at 405 and tested again later but got greedy because of how 405 went up. 

http://youtu.be/mxWU88VEFxQ

http://youtu.be/LOGEBoVhnDA

Sun: 7/27/14, rest

Rest

Then: 40 min walk with family @ slow pace

Sat: 7/26/14, rest

Rest due to best friends wedding

Fri: 7/25/14, 40 day workout 14/40

Fri: 7/24/14, 40 day workout 14/40

In the PM:

Warm up: 

1 mile run @ med pace (7:25)

Then: 

10 x 100m sprints on soccer field (all <19)

3 min rest 

2 x 400m sprints on soccer field (1:23, 1:20)

Then: cool down

9:30 sandbag carry @ 60#

Then: after a 10 min rest 

2 x 5 deadlift @ 225# (fast)

2 x 10/10 1h 1l press @ 30#

2 x 5 strict rafter pullups 

4 x 10/10 1h swings @ 30#

Then: cool down

Long hot shower 

Brief stretch 

Thur: 7/24/14, 40 day workout 13/40

Thur: 7/24/14, 40 day workout 13/40

In the PM: 

2 x 5 deadlift @ 225# (easy)

2 x 22 strict push-ups 

2 x 5 strict rafter pullups 

1 x 20 2h swings @ 80#

Then: cool down

Relaxed stretch 

Notes: 

Long day, got in quickly before bed. Haven't done a warm up at all the past couple sessions. Doesn't seem to affect the deadlift at all. My back feels good and healthy and body feels fresh all the time.

Wed: 7/23/14, 40 day workout 12/40

Wed: 7/23/14, 40 day workout 12/40

Early AM:
2 x 5 deadlift @ 225 (easy)
2 x 21 strict pushups
2 x 5 strict rafter pullups
1 x 20 2h swings @ 80#

Notes: 

Painting the house this week so no time for anything in the evenings. 

Tue: 7/22/14, 40 day workout 11/40

Tue: 7/22/14, 40 day workout 11/40

In the PM: 

2 x 5 deadlift @ 225# (easy)

2 x 20 strict push-ups 

2 x 5 strict rafter pullups 

1 x 25 2h swings @ 80#

Some windmills @ 30#

Notes: 

Forgot kbs in car so subbed strict slow push-ups. Shoulders and elbows feel great. 

Mon: 7/21/14, rest

Rest due to housework

Sun: 7/20/14, rest

Rest 

Sat: 7/19/14, 40 day workout 10/40

40 day workout 10/40

Early AM:

Cold swim 

Joint mobility

Then: 

2 x 10 dbl kb deadlift @ 2 x 45#

2 x 5 dbl kb press @ 2 x 45#

2 x 5 deadhang commando pullups 

4 x 10/10 1h swings @ 45#

2:30 x farmer carry @ 2 x 45#

Then: cool down

2 x 5 med/hi box jump 

2 x 10 spider-man push-up 

2 x 5 broad jump 

Tumbling practice 

Ground mobility 

In the afternoon: 

Slalom skied 

15 min of tredding water 

Notes: 

Feels good to get a light, playful day in. As good mentally as physically. Lost weight makes slalom skiing so much easier, can really tell an improvement in hamstring stabity and grip strength. Tumbling is a blast. 

Fri: 7/18/14, 40 day workout 9/40

40 day workout 9/40

Early AM: 

2 x 5 deadlift @ 225# (smooth)

2 x 5 dbl kb press @ 2 x 45#

2 x 8 strict pullups on tree branch

1 x 25 dbl kb swings @ 2 x 45#

Some windmills @ 30#

Then: cool down

Stick mobility

Band work for shoulders 

Notes: 

Weight: 198.6

Nutrition: has been solid. Pretty minimal due to crazy schedule this week with taking care of junior, work and coaching. 

Comments: heading up north to the lake for the weekend. Saturday will be a tonic workout with just 2 x 45# kbs and Sunday will play by ear depending on how the body feels. 

Thur: 7/17/14, 40 day workout 8/40

Early AM: 

25 min run

Sprinted last straightaway in 1:52

Then: 

3 x douse 5 gallons 

8 x joint mobility 

Later in the AM: 

2 x 5 deadlift @ 225# (easy, smooth)

2 x 5/5 1h press @ 45#

2 x 5 strict rafter pullups 

1 x 25 2h swings @ 80#

2:00 farmer carry hold @ 2 x 45#

Then: cool down

Yoga hip mobility 

Cold shower 

In the PM: 

14 x 100 yard sprints on a soccer field (each had to be done in sub 21 sec, done barefoot)

Then:

Coached 2 hours 

Wed: 7/16/14, 40 day workout 7/40

40 day workout 7/40

In the PM:

Coached basketball 2 hours 

Later in the PM: 

8 x joint mobility 

1 x 5 wall squat

2 x 10 squat

2 x 5 goblet squat @ 45#

2 x 10 shoulder dislocate

2 x 10 front band pull aparts 

2 x 10 oh band pull aparts 

Then: 

2 x 5 deadlift @ 225# (quick)

2 x 5/5 1h press @ 45# 

2 x 5 strict rafter pullups 

1 x 25 2h swings @ 80#

5 x 20 crunches 

Then: 

Relaxed stretch 

Cold shower 

Notes: 

Body feeling a bit beat up. Nothing to serious but more focus will have to be put on durability work. Planned a run tonight but ran out of time after coaching was finished. Mid November is the 2 mile times run test, need to be sub 11:15 or so in order to beat all my players. 

Tue: 7/15/14, 40 day workout 6/40

40 day workout 6/40

In the PM:

30 min run @ easy pace

2 min run @ threshold pace

Then: 

8 x joint mobility 

1 x 5 wall squats 

2 x 10 squats 

2 x 5 paused goblet squats @ 45#

Then: 

2 x 5 deadlift @ 185# (fast)

2 x 5 dbl kb press @ 2 x 45#

2 x 5 strict rafter pullups 

1 x 25 2h swings @ 80#

5 x 20 crunches 

Then: 

Long relaxed stretch 

Cold shower 

Power breathing 

Notes: 

Weight: 199.8#

Comments: will try to add in as much running as my schedule allows. 

Mon: 7/14/14, 40 day workout 5/40

In the PM:

2 x 5 deadlift @ 185#

2 x 5 dbl kb press @ 2 x 45#

2 x 5 strict rafter pullups 

1 x 25 2h swings @ 80#

Some windmills @ 45#

Notes: 

Short on time done very quickly. 

Sun: 7/13/14, 40 day workout 4/40

40 day workout 4/40

In the AM:

20 min walk with junior in pack

Joint mobility

Kb drills @ 30#

Then: 

2 x 5 deadlift @ 185#

2 x 5/5 1h press @ 45#

2 x 5 strict rafter pullups 

1 x 50 2h swings @ 45#

Some windmills @ 45#

Then: 

Relaxed stretch 

30 min walk with junior in stroller @ fast pace

Notes:

Got in some active recovery work for legs after the week. More of a recovery day in all. 

Sat: 7/12/14, 40 day workout 3/40

40 day workout 3/40

In the AM: 

Warm up: 

20 min walk @ fast pace with junior in pack

Joint mobility

Band work

Kb drills @ 30#

Then:

2 x 5 deadlift @ 225#

2 x 5 dbl kb press @ 2 x 45#

2 x 5 strict rafter pullups 

1 x 25 2h swing @ 80#

Standing ab wheel rollout practice 

Then: 

6 x (30/30) elliptical w/ 40# vest @ level 20, have to get 15 cals on each interval otherwise done. 

Then: cool down

5 min on elliptical @ easy pace 

Band stretch 

Relaxed stretch 

Cold shower 

Fri: 7/11/14, 40 day workout 2/40

40 day workout 2/40

In the PM: 

30 min walk w/ junior in a front pack

Then: later 

3 hours of scraping paint, yard work and tree trimming. 

Cold shower

Then: later

2 x 5 deadlift @ 225#

2 x 5 dbl kb press @ 2 x 45#

2 x 5 strict rafter pullups 

1 x 25 2h swings @ 80#

Standing ab wheel rollout practice

Then: cool down

Some windmills @ 30#

2:00 min farmers carry hold @ 2 x 45#

Upper body band work

Notes: 

Weight: 200#

Comments: done quickly before bed. Weight coming down quickly. Starting to lean out. All showers have been cold showers as of late. 

Thur: 7/10/14, 40 day workout 1/40

40 day workout: 1/40

Early AM:

Joint mobility

Cold shower 

In the PM:

2 x 5 deadlift @ 225#

2 x 5 dbl kb press @ 2 x 20kg

2 x 5 strict pullups 

1 x 25 2h swings @ 36kg

Standing ab wheel rollout practice 

Then: 

10 min elliptical w/ 40# vest @ med pace

6 x 30/30 elliptical sprints w/ 40# vest 

Then: cool down

5 min x elliptical w/ 40# vest @ easy pace

3 min x farmers carry hold @ 2 x 20kg

Relaxed stretch

Notes:
Weight: 205#
Comments: Now that I have set up the gym in my basement I am going to give the 40 day workout by Dan John a try again and see if I can actually get through it. 

Wed: 7/9/14, foundation day 11

In the AM:
Cold shower
Joint mobility 
40 x pushups

In the PM:

Warm up: 

Joint mobility

Then:

10 rounds: 

40 x squat 

20 x push-up 

Then: 

20 min elliptical w/ 40# vest at level 20 (320 cals)

Then:

5:00 max cals on elliptical @ level 20

(130)

Then: cool down

Kb drills @ 30#

Relaxed stretch 

Tue: 7/8/14, foundation day 10

In the PM: 

50 x deadlift @ 135#

150 x squat 

300 x stepups @ 40# vest (13:34)

150 x push-ups 

Stretch 

Cold shower 

Joint mobility 

Mon: 7/7/14, rest

Turned 27 today so took a rest day to spend with my family.

Notes:
Weight: 205#, nutrition wasn't that bad this weekend so not sure what is going on here.

Sun: 7/6/14, rest

Spent day relaxing up north at the lake with my family. 

Notes:

Weight: 204# 

Nutrition: not great this weekend. 

Sat: 7/5/14, foundation day 9

Early AM:

Cold water swim

Joint mobility

Yoga hip mobility

1 x 50 push-ups 

Then: later 

Warm up: 

20 min run @ easy pace 

Then:

2 x 5 strict pullups 

2 x 5/5 1h press 

2 x 10 goblet squat

1 x continuous set of 1h swings, cleans, LCCJ switching hands as needed @ 20kg

1 x core cluster 

Then: cool down

1 x 40 burpee

Cold swim 

Notes: 

Nutrition: solid today. Fasted until lunch. 

Fri: 7/4/14, foundation day 8

Early AM:

Warm up: 

Cold swim 

Joint mobility on dock 

1 x 50 push-ups 

Then: easy strength

2 x 5 strict pullups 

2 x 5/5 1h press @ 20kg

2 x 10 goblet squat @ 20kg

4 x 10/10 1h swing @ 20kg

2 x 5 windmill @ 20kg

Then: cool down

Carry and set up for 4th of July. Lots of beer cases and food.  

Notes: 

Nutrition: fasted until lunch then cheat day. Feel like garbage. 

Thur: 7/3/14, foundation day 7

In the afternoon: basement

Warm up: 

5 min x joint mobility

5 min x sealfit hip mobility 

5 min x stick mobility 

5 min x kb drills @ 14kg

Then: easy strength 

2 x 5 deadlift @ 225#

2 x 5/5 1h press @ 20kg (did not put down)

2 x 5 kb front squat @ 2 x 20kg

2 x 5 strict pullups 

1 x 25 2h swing @ 36kg

1 x 90 sec flr

1 x 20 kneeling ab wheel

Then: cool down

5 min x stick mobility

5 min x relaxed stretch 

5 min x cold shower 

Notes: 

Nutrition: fasted until dinner 

Comments: trained while junior napped. Mobility work and cold shower really leaves me feeling fresh and rejuvenated post workout. 

Wed: 7/2/14, foundation day 6

In the AM: 

45 min walk at easy pace with junior

In the afternoon: basement

Warm up: 

5 min x joint mobility

Practiced no foot rope climb

Then: easy strength 

2 x 5 deadlift @ 225#

2 x 5/5 1h press @ 20kg

2 x 5 kb front squat @ 2 x 20kg

2 x 5 strict pullups 

1 x 25 2h swings @ 36kg

3:00 kb farmer carry hold @ 2 x 20kg

Then: cool down: 

60 min walk @ easy pace with junior 

Notes:

Nutrition: fasted until dinner

Comments: set up a home gym in the basement with my kbs, barbell and miscel workout equipment. Have a nice tree out in the yard for pullups and hung a climbing rope from another tree. Training during juniors nap, walks were with him in front carrier. 

Tue: 7/1/14, rest, manual labor

All day: 

Emergency water damage at work so hauled muddy wet boxes, furniture and fixtures for 10 hours.

Notes: 

Nutrition: fasted until dinner

Mon: 6/30/14, rest

Rest due to work and taking care of junior