fri: 12/30/16, recharge, coach, travel

Wake up: 530am

Sleep: 6 hours 

Weight: 199 

Early AM:

Cold shower 

Joint mobility 

Foundation drills 

In the afternoon: 

Coach away game x 4 hours (including travel time)

Then: 

Got home as quick as possible, grabbed the family and drove up north to the cabin for a long New Years weekend. Opened up cabin when we arrived and spent the evening reading in front of the fire. 

thur: 12/29/16, recharge, shooting, coach

Wake up: 600am

Sleep: 6 hours 

Weight: 198#

Early AM: 

Cold shower 

Joint mobility 

In the PM: 

Coach basketball practice x 90 min 

Then: 

Steve Nash shooting drill x 20 min 

Wed: 12/28/16, recharge, day 10, shooting, live basketball work

Wake up: 530am

Sleep: 6 hours 

Weight: 200 

Early AM: 

Cold shower 

Joint mobility 

Foundation drills 

In the afternoon: 

2 x 5 deadlift @ 225 

2 x 5 bench press @ 155 

2 x 6 dhnk pull-up 

1 x 30 2h swings @ 80

Random carries @ 2 x 45 

Bear hug carries @ 100 bag 

Then:  

Steve Nash shooting drill x 25 min 

Then:

Coach basketball practice x 150 min 

- during Christmas break we have my old players come back and do some live work against my current varsity players. One of the alumni went down with a rolled ankle so I hopped in for 25 min with no warm up. I had 5 3pointers in a row plus a number of assists and drives etc... It is good to show my current varsity team that i am not just a washed up D1 player but that I practice what i preach, lead from the front and am not afraid to hop in on a moments notice and be ready to go. From a training perspective, doing easy strength type work plus some sport specific training allows one to be able to "go" at a moments notice because I am fresh and constantly "warmed up" from the training and skill work. Today was a good eye opener for me in seeing that my training, for right now, is spot on. 

Tue: 12/27/16, recharge, shooting, coach

Early AM:
Cold shower
Joint mobility
Foundation drills

in the afternoon:
Steve Nash shooting drill x 30 min (really pushed hard and got a great sweat up)

then:
Coach basketball practice x 150 min

Not time or energy to get a lift in after practice.

Mon: 12/26/16, recharge, day 9, Steve Nash Shooting drill, coach

Early AM:
Cold shower
Joint mobility
Foundation drills

in the afternoon:
Steve Nash shooting drill x 20 min

then:
Coach basketball practice x 150 min

then:
2 x 5 deadlift @ 225
2 x 5 bench press @ 155
1 x 15 2h swings

Comments:
Still fighting a cold. Milk has not been sitting well with me as of late. Gives me a bad stomach ache and really lethargic.

Sun: 12/25/16, recharge, Christmas

Early AM:
Cold shower
Joint mobility
Foundation drills

then:
Christmas day my wife and boys. Such a magical time with young kids.

Had my parents over for dinner. Cooked a Reserve Aged Beef Rib Roast. It was fantastic.

Sat: 12/24/16, recharge, recovery

In the AM:
Cold shower
Joint mobility
Foundation drills

Worked rest of the day.

Church @ 3:30pm

Out-laws house for Christmas Eve.

Fri: 12/23/16, recharge, Dan John Hotel Workout, recovery

Wake Up: 600am
Sleep: 5 hours
Weight: 200

Cold shower
Joint mobility
Foundation drills

in the afternoon:
20-15-10-5-3-2
Machine horizontal press
Lat pulldown
Machine standing curl
Machine rope tricep pushdown

then:
Hot tub x 20 min

Sauna x 10 min
Cold shower
- 3 rounds
 

Thur: 12/22/16, recover

Recover. Worked long day.

Wed: 12/21/16, day 8

Wake Up: 530am
Sleep: 6.5 hours
Weight: 202

In the afternoon:
30 min x Steve Nash shooting drill

then:
2 x 5 deadlift @ 225
2 x 5 bench press @ 155
2 x 6 dhnk pullups
1 x 25 2h swings
Bearhug carry

then:
Coach practice x 90 min

Tue: 12/20/16, day 7

Wake up: 600am
Sleep: 7 hours
Weight: 202

Cold shower

in the PM:
2 x 5 deadlift @ 225
2 x 5 bench press @ 155
2 x 7 super slow dhnk pullups
1 x 30 2h swings @ 80
Bearhug carry

then:
Steve Nash shooting drill x 15 min

then:
game night x 5 hours

Mon: 12/19/16, Day 6

Wake Up: 630am
Sleep: 7.5 hours
Weight: 202

Cold shower

in the afternoon:
2 x 5 deadlift @ 225
2 x 5 bench press @ 155
2 x 7 dhnk pullups (super slow)
1 x 30 2h swings @ 80
Bearhug carry @ 100# bag

then:
Coach basketball practice x 90 min

Comments:
My nutrition has been pretty poor as of late. Really needs to change. I am so active during the day that it doesn't effect my weight per say, but I can really tell it effects my immune system, joint inflamation, sleep patterns ect. Plus I just need to build better nutritional habits for the long run.

Sun: 12/18/16, recovery

Celebrated small family Christmas and sisters birthday.

Sat: 12/17/16, gpp snow shovel

3 hours of snow shoveling and starting to build a quincy with my son. Blizzard last night and cold front coming in tomorrow.

Fri: 12/16/16, Day 5

In the AM:
Coach strength and conditioning class x 50 min

In the PM:
2 x 5 deadlift @ 225
2 x 5 bench press @ 155
2 x 6 dhnk pullups
1 x 30 2h swings @ 80
Bearhug carry x a super long ways
2 x 5 dbl kb front squats @ 2 x 45

Late in the PM:
Blizzard so 2 hours of heavy snow shoveling

Thur: 12/15/16, day 4

Wake Up: 530am
Sleep: 6.5 hours

Over Lunch: in dress clothes (approx 10 min)
2 x 5 deadlift @ 225
2 x 5 bench press @ 155
2 x 6 dhnk pullups (slow, perfect form)
1 x 30 2h swings @ 80
1 x 20 strict barbell curls

In the PM:
10-8-6-4-2 x dbl kb cleans @ 2 x 45
5-4-3-2-1 x dbl kb front squats @ 2 x 45
Bearhug carry between each rung @ approx 100# bag

then: later in the PM
Coach basketball away game, 5+ hours in total.

Wed: 12/14/16, Day 3

Wake Up: 600am
Sleep: 8 hours
Weight: 205

Early AM:
Cold shower

then:
Coach strength and conditioning test x 90 min

then: over lunch in dress clothes
2 x 5 deadlift @ 225
2 x 5 bench press @ 155
2 x 5 dhnk pullups
1 x 30 2h swings @ 80
Carries @ 2 x 45's
1 x 20 strict barbell curls

In the PM:
Humane burpee
10/10 x 1h swings @ 45
5 x prying goblet squats @ 45
walk out into 10 x perfect pushups
walk back into 5 x dhnk pullups
- 2 rounds

then grabbed huge punching bag and did bearhug carries, 1 shoulder carries and bag shouldering to finish up. Assuming bag weights approx 100lbs

then:
Coach basketball practice x 90 min

Tue: 12/13/16, Day 2

Wake Up: 600am
Sleep: 7 hours

In the AM:
2 x 5 deadlift @ 225 (easy)
2 x 5 bench press @ 155 (perfect weight)
2 x 5 dhnk pullups
1 x 25 2h swings @ 80
Suitcase carry @ 80

then upper body band work to cool down.

In the PM:
Coach basketball practice x 90 min

Comments:
225 and 155 for deads and bench seems like the perfect weights. Will sit at these for a bit.

Mon: 12/12/16, 40 Day workout day 1

Wake Up: 400am
Sleep: 8 hours
Weight: 204

Early AM:
Cold shower
Joint mobility

then:
Coach basketball practice x 90 min

then:
Coach strength and conditioning class x 50 min

then:
2 x 5 deadlift @ 185 (44.5% of lifetime PR)
2 x 5 bench press @ 135 (55.5% of lifetime PR)
2 x 5 dhnk super slow pullups
1 x 25 2h swing @ 80
Carry medley @ 2 x 45's

then: cool down
some long prying goblet squats @ 45

in the PM:
GTG pushups x 100 or so

Comments:
Cutting the ego and going to do the 40 day workout as prescribed. Low % of lifetime maxes. Lots of practicing the skill of strength. Little and often over the long haul. If life happens and I cannot get a training session in, than so be it. Will try to get through the whole 40 days this time. If I can get weight down to around 195 that would be excellent as well.

Sun: 12/11/16, recovery

Still under the weather. Sinus infection plus just general bug. No energy.

Tried to spend entire day with family to catch up after a really long, busy week. Was able to get caught up on some house projects and shoveled snow after the blizzard for 2.5 hours.

Sat: 12/10/16, recovery, coach

Coach basketball, gameday. Long day.

Fri: 12/9/16, recovery

Coach practice x 90 min

Thur: 12/8/16, DMPM

dbl kb press
dhnk pullups
heavy goblet squats
heavy swings
heavy farmer carries

band work

coach basketball pract x 120 min

Wed: 12/7/16, DMPM

dbl kb press
dhnk pullups
heavy goblet squats
heavy swings
heavy farmer carries

band work

coach basketball pract x 120 min

Tue: 12/6/16, DMPM Day 28 (END OF EXPERIMENT)

Wake Up: 530am
Sleep: 6.5 hours
Weight: 203

Early AM:
Streams in the Desert
Homiletics: John 9:1-12
Journal
Plan out day

then:
Cold shower
Joint mobility
Foundation drills

then:
Presented at staff devotions on time management, priorities and the importance of spending quiet time with the Lord.

In the PM:
Joint mobility

then:
2 x 6 dbl kb press @ 2 x 45
2 x 6 ring dhnk pullups (super slow)
2 x 6 dbl kb front squats @ 2 x 45
1 x 20,10,10,10 x 2h swings @ 80
Carry medley @ 2 x 45

Goblet squat hold at bottom and pried open hips. Felt really good.

then:
Coached our first away game - long night in the gym.

Comments:
Coming off a bug of some kind. Body feels a bit beat up. Elbows and knees are feeling creeky and not solid. Energy is down. Its about time to switch up training to something new. Open to new ideas for workouts on a super tight schedule. Taking a look at grease the groove type work. I have done it for pullups in the past but nothing else. If anyone has experiance in using it feel free to chime in.

DMPM has been a lifesaver. I may go back to it shortly. Elbows just need a rest. Probably time to switch out overhead pressing for a bit as well.

Mon: 12/5/16, busy schedule

Wake Up: 330am
Sleep: 4.5 hours
Weight: 203

Early AM:
Streams in the Desert
Bible reading: John 8
Journal
Plan out to do list for the day.

then:
Early morning coach basketball practice x 90 min

then:
Coach strength and conditioning class x 60 min

then:
BSF x 2.5 hours

Sun: 12/4/16, recover

Early AM:
Cold shower
Joint mobility
Foundation drills

Family day. Lots of time outside in the fresh snow. Shoveling snow, having adventures with young ones. Hot meal and watching White Christmas with family before bedtime and stories. Another great day. Back to the grindstone tomorrow.

Sat: 12/3/16, recover, family day

Early AM:
Cold shower
Joint mobility
Foundation drills

spent the rest of the day with the family outside picking up Christmas tree, trimming, putting up and decorating. Lots of family time and time spent outside shoveling with my boys. Hot meal at night, nap in the afternoon. Just our family. Fantastic day.

Fri: 12/2/16, DMPM Day 27

In the AM:
Cold shower

Coach strength and conditioning x 90 min

then:
Joint mobility
Foundation drills

then:
2 x 5 dbl kb press @ 2 x 45
2 x 5 dhnk pullups
2 x 5 dbl kb front squat @ 2 x 45
1 x 30,20 2h swings @ 80
Farmer carries @ 2 x 75

then:
Coach basketball x 90 min

Thur: 12/1/16, DMPM Day 26

Wake Up: 600am
Sleep: 6 hours
Weight: 204

In the PM:
2 x 5 dbl kb press @ 2 x 45
2 x 6 dhnk super slow pullups
2 x 5 dbl kb front squats @ 2 x 45
2 x 10/10 1h health snatch @ 45

TGU practice @ 45
Arm bar practice @ 30
Upper body band work

then:
Steve Nash shooting drill x 12 min (slow steady pace)

then:
Coach V/JV practice x 90 min

Wed: 11/30/16, DMPM Day 25

Wake up: 600am (needed some extra sleep)
Sleep: 7 hours
Weight: 204

Early AM:
Coach strength and conditioning class x 120 min

then:
2 x 8 dbl kb press @ 45's
2 x 6 dhnk super slow pullups (feel better on the elbows, really squeezed bar hard, slow up, pause, slow down, pause)
2 x 5 goblet squats @ 80 (123 pause at bottom, nice easy slow reps)
1 x 40 2h swings @ 80
Farmer carries @ 75's

IYT's w/ rings
Upper body band work
1:00 plank hold (tough w/ pump from band work)

In the PM:
Coach V/JV practice x 90 min