Wed: 8/31/16, recharge, Es day 13

Wake up: 430am

Sleep: 7 hours 

Weight: 204 

Streams in the Desert 

Homiletics (John 2) 

Journal 

Then: 

Coach prove basketball lesson x 60 min

Then: 

Coach S&C class x 90 min 

- lots of sprints w/ students 

In the PM: 

2 x 5 deadlift @ 245 

2 x 5 bench press @ 185 

2 x 5 dbl kb fs @ 2 x 45 

8-6 x slow dhnk pullups 

2 x 25 2h swings @ 80 

Then: cool down 

Marked lines on 2 x soccer fields 

- lots of walking and sunshine 

Tue: 8/30/16, recharge, Es day 12

Wake up: 500am 

Sleep: 6 hours 

Weight: 205 

Cold shower 

In the PM: 

Joint mobility 

2 x 5 deadlift @ 245 

2 x 5 bench press @ 185 

2 x 5 dbl kb fs @ 2 x 45 

2 x 8 slow dhnk pullups 

2 x 30 2h swing @ 80 

Then: 

Coach private lesson x 45 min 

Mon: 8/29/16, recharge, ES Day 11

Wake Up: 430am
Sleep: 6 hours
Weight: 207

Streams in the Desert
Homiletics (John 1)
Journal

then:
Long dynamic stretch
Coach private basketball lesson x 60 min

then:
Joint mobility

2 x 5 deadlift @ 225
10-5-3-2 x 1h press @ 45
2 x 8 paused goblet squat @ 80
3 x 25 2h swing @ 80
10-8 slow dhnk pullup

then:
Coach team S&C x 60 min
 - focus on teaching swing / hinge

Sun: 8/28/16, rest

Sat: 8/27/16, recharge, easy deads

Wake up: 730 

Sleep: 9 hours 

Weight: 207

Cold shower 

Joint mobility 

Foundation drills 

Then: 

1 x 15 deadlift @ 205 (slow w/ constant tension) 

Hammer curls 

Then: 

Walk around soccer fields all day supervising home games.

Fri: 8/26/16, recharge, Es day 10

Wake up: 430am

Sleep: 5.5 hours 

Weight: 206

630am: 

Long dynamic stretch 

Coach private basketball lesson x 90 min

Coach S&C class x 90 min  

- got lots of push-ups and pupp with class 

In the PM: 

5-3-2 deadlift @ 225, 275, 325 (all easy)

2 x 5 bench press @ 185 (perfect weight)

2 x 5 dbl kb front squats @ 2 x 45

3 x 5 super slow dhnk pullups

1 x 30 2h swings @ 80 

Carry medley @ 2 x 45

Comments: 

Deads were super easy. Bench press has never been a strong suit but I am pleased with the small incrimental progress. Chest and back have gotten noticably thicker after 10 days in. 

Thur: 8/25/16, recharge, Es day 9

Wake up: 400am

Sleep: 6 hours 

Weight: 205

430am:

Joint mobility 

Foundation drills 

In the PM:

Coach private basketball lesson x 60 min

Coach private S&C x 60 min 

Then:

2 x 5 deadlift @ 225

2 x 5 bench press @ 185

2 x 5 dbl kb front squat @ 2 x 45

1 x 30 2h swing @ 80

Hammer curls w/ 3 sec squeeze

Rope tricep extensions 

- 2 rounds 

Comments:

Deads absalutely flew up, super easy.

Bench is getting easier. Slowly. 

Need to add more cardiovascular work in.

Wed: 8/24/16, recharge, Es day 8

Wake up: 500am

Sleep: 7 hours
Weight: 205#

In the AM:
Streams in the Desert
Homiletics (John 1)
Journal

then: 

Teach strength and conditioning class x 90 min

In the PM: 

2 x 5 deadlift @ 225 

3 x 3 bench press @ 185

2 x 5 dbl kb front squats @ 2 x 45 

2 x 8 slow dhnk pullups 

1 x 25 2h swings 

Carry medley @ 2 x 45 

Then:

Teach strength and conditioning private workout x 60 min

Comments:
Started job as new strength and conditioning coach at a high school. First day of class went well. Focused on goblet squats, pushups, inverted rows, 2h swings and loaded carries. Kids enjoy the kettlebells. 

Tue: 8/23/16, recharge, Es day 7

Wake up: 430am

Sleep: 5.5 hours 

520am: 

Cold shower 

Joint mobility 

Then:

2 x 5 deadlift @ 225 

3 x 3 bench press @ 185 

2 x 7 dhnk pullups 

1 x 30 2h swing @ 80 

Suitcase carry @ 80

Mon: 8/22/16, recharge, ES Day 6

Wake Up: 400am
Sleep: 5.5 hours
Weight: 209

510am:
Cold shower
Joint mobility

then:
2 x 5 deadlift @ 205
2 x 5 bench press @ 155
2 x 6 dhnk pullup
1 x 30 2h swing @ 80
Farmer carry @ 2 x 45

then:
Streams in the Desert

Homiletics (John 1:1-5)

Journal 

In the afternoon: lunch break 

Joint mobility 

2 x 5 dbl kb press @ 2 x 45 

Farmer carry 

2 x 5 dbl kb front squat @ 2 x 45 

Farmer carry 

2 x 5 bent over batwing row @ 2 x 45

Farmer carry 

2 x (50-25-15-10) 1h swing @ 45 

6 x 100 yard sprint 

Comments: 

Snuck in a quick one at lunch to break up long day.

Sun: 8/21/16, recharge

630am:

Beautiful cool crisp morning with mist rising over the lake. Took a cold plunge then did my joint mobility and stretching excercises on the dock. Water was cool so I swam around for a bit.

then:
Slalom ski

Comments:
Nutrition not good. Feel like garbage. Very lethargic. 

Sat: 8/20/16, recharge and recovery

In the AM:

20 min run @ easy pace 

20 min walk @ fast pace 

Then:

Cold swim 

Comments:

Nutrition hasn't been very good this weekend but I feel good and have caught up on some sleep. Deadlifting every day makes me super hungry. 

Fri: 8/19/16, recharge, ES Day 5

600am:
Cold shower
Joint mobility
Upper body band work

then:
25 x 2h swings @ 45
8 x goblet squats w/ pause @ 45
5-1 pushups/flr ladder
- 2 rounds

then:
2 x 5 deadlift @ 225
2 x 5 bench press @ 225
4 x 5 dhnk pullups (alternated wide grip and narrow grip)
1 x 30 2h swings @ 80
Farmer carry @ 2 x 45

then: cool down
Hammer curls w/ 3 sec pause at top
Rope tricep pushdowns
- 2 rounds

Foundation drills
Upper body band work

Comments:
205# (leaning out, always hungry)

Thur: 8/18/16, recharge, ES day 4

530am:
Joint mobility

then:
25 x 2h swings @ 45
8 x goblet squats w/ 1 sec pause @ 45
5-1 pushup/flr ladder
- 2 rounds

then:
2 x 5 deadlift @ 225 (easy)
2 x 5 bench press @ 155 (easy)
4 x 5 dhnk pullups
1 x 30 2h swings @ 80

then:
Long dynamic stretch
Coach 90 min private basketball lesson

Comments:
Body feels good. A little tired from early mornings. Got to bed late.

Wed: 8/17/16, recharge, ES Day 3

500am:
Cold shower
Joint mobility

then:
5/5 x 1h snatch @ 45
8 x goblet squats w/ pause @ 45
15 x ctd pushups
- 2 rounds

then:
5-3-2 deadlift @ 225, 275, 315 (easy)
5-3-2 bench press @ 155, 185, 205 (easy)
1 x 14 dhnk pullup
1 x 30 2h swings @ 80
Waiter walks @ 45

then:
Long dynamic stretch
Coach private basketball lesson x 90 min

Comments:
206#
Body feels so much better when doing easy strength. No soreness or stiffness waking up in the morning. Feel healthy and strong.

Tue: 8/16/16, recharge, ES

500am:
Cold shower
Joint mobility

then:
30 x 2h swings @ 45
8 x goblet squats w/ pause @ 45
5-1 pushup/flr ladder
Carry variations (waiter, rack, suitcase)
- 3 rounds

then:
2 x 5 deadlift @ 205
2 x 5 bench press @ 155
4 x 6 dhnk pullups
1 x 30 2h swings @ 80
Farmer carry @ 2 x 45

then:
Long dynamic stretch
Coach private basketball lesson x 90 min

In the PM:
Dedicated family time.

Comments:
206#

Mon: 8/15/16, recharge, ES

500am:
Cold shower
Joint mobility

then:
25 x 2h swings @ 45
8 x goblet squats w/ pause @ 45
5-1 pushup/flr ladder
Carry variation (suitcase, rack, waiter)

then:
2 x 5 deadlift @ 205
2 x 5 bench press @ 155
4 x 5 dhnk pullups
1 x 35 2h swings @ 80
Farmer carries @ 2 x 45

then:
hammer curls w/ 3 sec squeeze
tricep extensions

then:
Long dynamic stretch
Coach private basketball lesson x 90 min

In the PM:
Grilled and played outside with family.

Comments:
Schedule is getting absolutely swamped again so workouts will have to take place prior to 630 am if they are going to get done. Easy strength type workouts really wakes me up and allows me to feel energized and ready to go. I don't get food until noon so I will be moving back in this direction. Early morning workouts are really nice as well because I can then focus on my family in the PM and not worry about getting a training session in.

Sun: 8/14/16, rest

Rest. Spent a lot of the day in the lake and with the family.

Sat: 8/13/16, recharge, kbs

Early AM:

Cold plunge in lake 

Joint mobility 

Foundation drills 

Then:

30 x pullups (20 x Chins, 10 x commando)

10-8-6-4-2-1 push-up/FLR ladder 

2 x (5-1) push-up/FLR ladder

In the PM:
3-2-1 1h press @ 60
2 x 5 goblet squat @ 60
180 x 2h swings @ 60
Suitcase carries

Fri: 8/12/16, lower, coaching

530am: 

Cold shower 

Then:

50-25-15 x 2h swings @ 45

3 x 5 prying goblet squat @ 45 

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

Then: 

Back squat:

1 x 10 @ bar 

1 x 5 @ 135 

1 x 5 @ 185

1 x 5 @ 205 

1 x 10 @ 225 

Then:

5 x dbl kb front squat @ 2 x 45 to warm up movement

8 x dbl kb front squat @ 2 x 45 

Long hallway farmer carry @ 2 x 45 

- 4 rounds 

Then: cool down 

3 x 5 dhnk pullups w/ walking in between each set 

Then:

Long dynamic stretch 

Coach private basketball lesson x 90 min

Comments: 

206#

Thur: 8/11/16, upper, sprints

530am: 

Cold shower 

Then: 

Upper body band work 

Then: 

Bench press:

1 x 20 @ bar 

5 x 135

5 x 155 

9 x 175 

Then: 

5 x 5 dhnk pullups 

Then: 

10 x bench press @ 95 

10 x inverted rows 

- 5 rounds 

Then: 

Hammer curls w/ 3 sec squeeze at top @ 35

Tricep extension 

Then: cool down 

Upper body band work 

Then:

Long dynamic stretch 

Coach private lesson x 90 min 

In the PM: 

8 x 100 yard sprints on soccer field 

Then: 

2 x 5 dbl kb press @ 2 x 45 

2 x 5 Goblet squat @ 80

6 x 10 2h swing @ 80 

3 x (6-1) dhnk pullup ladder 

4 x 5-1 push-up/FLR ladder 

Comments: 

Good balanced session. 

Wed: 8/10/16, recovery, coaching, kbs

Early AM:
Cold shower
5 min run outside on soccer fields
Joint mobility

then:
Coach private lesson x 90 min

In the PM:
Re-organize weightroom that I will be teaching in x 60 min (lots of loaded carries!)

then:
Joint mobility
OH squats and shoulder dislocates @ PVC

1-5-5-1 1h press ladder @ 45
1-5-5-1 dbl kb front squat @ 2 x 45
1-13 2h swing ladder @ 45
Carry medley @ 2 x 45

then: cool down
5 min run on soccer field

Comments:
First day on new job at school. Got office lined up, weightroom mostly organized. Went outside w/ one of my players and worked with the kettlebells. He is a strong kid and we had a really good time. Lots of "I go, you go" work with chatting and enjoying the outdoors in between.

Tue: 8/9/16, hard lower body

In the PM: 

Deadlift:

5 x 135

5 x 185 

5 x 225 

5 x 275 

7 x 315 

5 x dhnk pullup 

15 x 2h swings @ 60 

- done between each deadlift set 

10 x 1 deadlift @ 225 

- form / speed work 

Then:

4 x 20 2h swing @ 80

4 x 8 goblet squat @ 60 

Suitcase carry @ 60

Then:

5 x Man U sprints 

- 100 yard sprint in < 20 sec, jog back 100 yard, start next 100 yard sprint on the 1 min mark. So 20 sec work, 40 sec active recovery. 

Mon: 8/8/16, hard upper body

Early AM:

Cold shower 

In the PM: 

Military press: 

5 x 95

5 x 105 

10 x 115 

10-9-8-7 @ 95 

50 x dhnk pullups 

5 x 10 perfect push-ups (every 30 sec)

Hammer curls w/ 3 sec squeeze at top 

Rope tricep extensions 

- 3 rounds 

Then: conditioning 

8 x 100 yard striders 

Carry medley w/ 45 kb (both sides)

Sunday: 8/7/16, rest

Rest day.

Long slalom waterski this morning and got 5 people up skiing at once this afternoon. Grip and legs were pretty tired afterwords.

Spent the rest of the day with the family. Focus on no phone, uninterrupted time and attention with them.

Sat: 8/6/16, douse, run, kbs

Early AM:

Douse 2 x 5 gallons 

Power breathing x 3 

Joint mobility 

Foundation drills 

Then:

30 min run @ easy pace 

Then: a bit later 

5-3-2 1h press @ 60

4 x 10/10 1h swings @ 60

2 x 10 goblet squats @ 60

Farmer carries w/ 60 and 80 

Then: cool down 

Relaxed stretching then jumped in the lake.

Comments:

Had some cereal for breakfast. Didn't feel great having a lot of milk that early in the day. I know this but I always feel better and more productive with no breakfast at all. 

Fri: 8/5/16, ES, kbs, run

Early AM:

Cold shower 

Joint mobility 

Foundation drills 

Then:

10-5 x deadlift @ 205

In the afternoon: 

8 x 5/5 1h swings @ 80 

1 x 5/5 1h jerk @ 80 

1 x 2/2 1h press @ 80 

3-2-1 x 1h press @ 60 

4 x 5 goblet squat @ 80 

Then:

30 min run @ easy pace 

Then: cool down 

Relaxed stretching then jumped in the lake. 

Comments: 

Best feeling run in years. Legs felt light, breathing not labored at all, super relaxed when finished. 

Thur: 8/4/16, recharge, Es, kbs

Early AM: 

Cold shower 

Joint mobility 

Foundation drills 

In the PM: 

2 x 5 deadlift @ 225

2 x 5 bench press @ 155 

32 x pullups (ladders) 

Then: outside on soccer field 

Joint mobility 

Foundation drills 

200 x 2h swings @ 60 

3-2-1 x 1h press @ 60 

2 x 10 goblet squat @ 60 

2 x 5 fat bar dhnk pullups 

6 x 100 yard striders @ < 20 sec 

Suitcase carried 60 kb from car to field and back when finished. 

Then:

Private coaching strength work x 60 min

Then: 

Framed in walls, Sheetrock, mudd tape and rip up flooring at friends new home.

Wed: 8/3/16, recharge

Cold shower 

Joint mobility 

Foundation drills 

In the PM: 

Teaching boy how to swim and much needed family night. 

Tue: 8/2/16, easy strength, sprints, recovery run

Early AM:
Cold shower
Joint mobility (quick)

In the afternoon:
Journal
Streams in the Desert
Bible reading (Isaiah 49)

In the PM:

Joint mobility 

2 x 5 deadlift @ 225

2 x 5 bench press @ 155

50 x pullups

- 1 x 11 perfect dead hang to start

250 x 2h swings @ 45

FLR hold

Upper body band work

Then: outside on soccer field 

8 x 100 yard striders 

- all < 20 sec 

Then: cool down 

Relaxed stretch

Yoga x 5 min

Later in the PM:
1 x 30 perfect chest to deck pushups
1 x 55 2h swings @ 60
20 min run @ recovery pace 

Comments:
House work: cleaned iron stains on bathroom tile and grout.

Pullups: Can do 11 absolutely perfect deadhang non kip pullups pretty easily
Pushups: Can do 30 chest to deck perfect form pushups. Assume max is around 40
Deadlift: 225 for 2 sets of 5 is perfect weight to accumulate volume throughout the month.
Run: Will improve when chest cold and cough leave.

Monday: 8/1/16, interval sprints

Early AM:
Journal
Devotion
Bible reading

In the PM:

5 min run @ easy pace 

4 x .23 mile run 

- 1:20, 1:17, 1:16, 1:15

- 1 min rest between sprints 

5 min run @ easy pace

Later in the PM:
1 x 25 strict pushups (easy)

Got oil changed in car, filled up with gas, windshield wipers and air filter changed. 

Comments: 

Running: Sprints felt well. All done at well under 6 min per mile pace.

Home Maintenance: Got oil changed in car, filled up with gas, windshield wipers and air filter changed.

Pushups: 1 x 25 was super easy. Used as a small gauge to see where I stood.

Tue: 8/2/16, Goals for August 2016

Goals for August 2016:

1) 50 x consecutive perfect form pushups.
2) 15 x consecutive dead hang no kip pullups
3) 1 mile run in < 6 min per mile pace
4) Double bodyweight deadlift
5) Daily quiet time: journal, devotions, bible reading, prayer.
6) Do a home maintenance project each day.

Plan of Action:
1) Pushups: GTG
2) Pullups: GTG and ladders during training sessions.
3) Run: 1 x interval session, 1 x continuous high intensity run, 1-2 x lsd runs per week.
4) Every morning - make the time.
5) Consistent effort to keep up on house work / car work. No matter how small the project is, do at least 1 per day.