Tuesday, July 30th, 2019, Start of UM Training, PT, LSD Run

In the AM:

20-15-10-5 (each hand) w/ 1-30# kb

1h snatch
1h push press
1h swing
1h front squat

(total = 100 reps of each)

then:
100 x trx row

then:
36 min run @ lsd pace

Comments:
Starting to train for UM again. Looking to finish a 50 miler. Schedule moving forward:

Monday: AR + Yoga + Light PT
Tuesday: AM: Run, PM: PT
Wednesday: AM: Run, PM: PT
Thursday: AM: Run, PM: PT
Friday: Off
Saturday: Long run, Optional monster mash.
Sunday: Long run + recovery work

Weight:
Monday: 219.4 #
Tuesday: 217.4#

Thursday, May 23rd, 2019 - Full rest

Day off with the boys. Year end concert at school plus getting to spend afternoon with boys. Got to take a nap with them which was awesome.

Comments:
Weight: 213
Sleep: Need more. Need to quit going to bed so late and try to get up earlier.

Wednesday, May 22nd, 2019, BJJ

In the afternoon:

45 min medium paced roll with Jage.

Tuesday, May 21st, 2019 - TB Week 2 - Str + HIC + BJJ

In the AM:

Warm up:
1 x 10 back squat @ bar
1 x 10 bench press @ bar
1 x 5 chinups

then:
1 x 5 back squat @ 135
1 x 5 bench press @ 135
1 x 5 chinups

then: Strength
3 x 5 back squat @ 205
3 x 5 bench press @ 165
3 x 5 weighted chinups @ bw + 30

then: HIC 1
8 min x kettlebell complex play @ 45

then: HIC 2
6 x 100 yard sprint / jog back to start as recovery

then: BJJ
60 min roll with Jage

Comments:
Weight felt a bit heavy but could be poor diet last night. Fun to have some kettlebell play. Elbows and shoulders feel better than they have in a while.

Monday, May 20th, 2019, TB Week 2 - Str + HIC

In the afternoon:

Warm up:
1 x 5 back squat @ 135
1 x 5 bench press @ 135
1 x 5 chinups

then: Strength (75% TM)
3 x 5 back squat @ 205
3 x 5 bench press @ 165
3 x 5 weighted chinups @ bw + 35

then: HIC
3 x 10/10 1h swings @ 60 (did not put down)

20-15-10-5
2h swings @ 60
pushups
air squats

(3:21)

COMMENTS:
Weight: 213
pushups and chinups felt good today. Elbows feel a lot better. Focused on tension on all movements.

Saturday, May 18th - Sunday, May 19th - Active Recovery

Active Recovery @ the cabin.

Friday, May 17th, 2019 - TB Week 1 - Strength

In the AM:
3 x 5 back squat @ 185
3 x 5 bench press @ 145
3 x 5 weighted chinups @ bw + 30

In the afternoon:
Flag football x 20 min

Thurday, May 16th, 2019 - Active Recovery

Wednesday, May 15th, 2019 - TB Week 1 - Strength + HIC

In the AM:
30 min walk outside at easy pace

In the afternoon:
20 min x speedball with strength and conditioning class
 - lots of short sprints - constant movement

then: Strength work:
3 x 5 back squat @ 185
3 x 5 bench press @ 145
3 x 5 weighted chinups @ bw + 30

then: HIC
6 x 120 yard sprints on soccer field (approx 20 sec on, 40 sec off)

then: cool down
100 yard tire flip @ stamina pace.

Comments:
Weight: 213
Fast: until happy hour
Standard day during Monday - Friday work week is no food intake until happy hour time with the family. Drink water and 24 oz black coffee per week and maybe 1-2 coke's per week.

Tuesday, May 14th, TB Week 1 - HIC

In the afternoon:

Outside - matball with strength class x 60 min - Lots of short sprints

then: at home

10 x 50 yard apex hills
 - 50 yard uphill sprint, 10 x 2h swings @ 60 @ top of each hill
 - jog back down

then:
5 x hill sprint - walk back down

then:
2 mile walk with family

Monday, May 13th, 2019, TB Week 1 - Strength + kb HIC

AM:

3 x 5 back squat @ 185
3 x 5 bench press @ 145
3 x 5 weighted chins @ bw + 30

then:
100 x health snatch @ 45# AFAP

then: cool down
Joint mobility
Foundation drills

COMMENTS:
Weight: 213
Week 1 = 70% TM numbers
All weights with very strict form. Slow and smooth.

Saturday May 11 and Sunday, May 12 - Manual Labor

Spend all weekend digging up and building a large garden with the family for Mothers day.

Friday, May 10th, TB Base Building

In the afternoon:

3 x 5 back squat @ 185
3 x 5 bench press @ 145
3 x  weighted chins @ bw + 30

Thursday, May 9th, 2019, TB Week 1

In the afternoon:

3 x 5 back squat @ 70% TM (185)
3 x 5 bench press @ 70% TM (145)
3 x 5 weighted chinup @ 70% TM (bw + 30)

then:
quick stretch

COMMENTS:
Weight: 213
Short on time but still got it in. No warm up sets today which did not end up being a big deal but as I get a bit older I am realizing I do need to take my time and get a couple good warm up sets in to make the working sets feel smooth. Planning on getting my high intensity conditioning (HIC) in this weekend with some hill sprints and kettlebell work.

Wednesday, May 8th, 2019 - Update + Base Building Phase

UPDATE:

Severe back strain from deadlift volume. Took 2 weeks off. Family stress at home + year end busy schedule led to a long layoff. Trying to play it smart. Put dock in this past weekend and back was fine considering all the goofy carries and funky positions. Weight @ 213#.

Starting tactical barbell operator cycle to rebuild. Working with training maxes and 3 exercise cluster.

Back Squat: using 265 training max
Bench Press: using 225 training max
Weighted Chinup: Using 60 training max

Warm Up:
3 rounds:
10 x swings @ 45
5 x goblet squat @ 45
10 x pushups
5 x chinups

Strength:
3 x 5 back squat @ 185
3 x 5 bench press @ 145
3 x 5 weighted chinup @ bw + 30

Conditioning:
100 x 1h snatch @ 30 (4:35)

Durability:
20 min x yoga
5 min x breathing

LATER:
6 rounds:
5 x dbl kb oh press @ 2 x 30's
5 x goblet squats
5 x inverted rows
10 x dbl kb swings @ 2 x 30's

COMMENTS:
Weight: 213#

Sunday, April 21st, 2019, active recovery

Lots of yard work and clearing out weeds and buckthorn.

Saturday, April 20th, 2019 - lsd run, kb work capacity

In the afternoon:

35 min run @ lsd pace

then:
1-45# kb @ front yard hill

5 x duku duku
5 x apex hills
5 x duku duku

(22 min total)

then: cool down
Lots of yard work

COMMENTS:
1 x duku duku = 10 x swings, carry kb up hill, 5 goblet squats, carry kb down
1 x apex hill = 10 x swings + hill sprint

Friday: April 19th, 2019 - LSD Run + Long kb work

930am:

60 min run @ lsd pace (did not look at watch, just ran and enjoyed the warm weather until I felt like heading home)

then:
100 x kb snatch @ 30# (20/20. 15/15. 10/10. 5/5)
100 x kb front squat @ 30 (15/15, 15/15, 15/15, 5/5)
100 x  kb push press @ 30 (20/20. 15/15. 10/10. 5/5)
100 x leaning ring row (40/30/20/10)
100 x 1h swing @ 30 (20/20. 15/15, 10/10. 5/5)

then: cool down
Yoga and relaxed stretching (focused on my lower back)
Foundation primary series

In the afternoon:
yard work and lots of movement outside.

COMMENTS:
Lower back super tight and sore. Really loosened up on the run and the kb snatches really helped as well. Foundation drills primary series hit it just right. Hoping to keep moving today so it doesn't tighten up.

Thursday, April 18th, 2019 - Sealfit - Deads

6:00am (w/ Jage)

STRENGTH:
Deadlift
Quick warm up to a heavy 3 (315)
1 x 3 @ 275
3 x 3 @ 245 (tweaked back on last rep...)

STAMINA:
Chipper:
50 x deadlift @ 155
75 x sdhp @ 60# kb
800m sandbag shoulder carry

DURABILITY:
Very brief lower back stretch

COMMENTS:
Weight: 212
Tweaked back on last rep of sets @ 245. Tightening up throughout the day. Volume might be finally getting to me. Actually looking forward to rehabbing it tonight myself.

Wednesday, April 17th, 2019 - Sealfit, Push Press + Steve Nash Shooting

1:20pm:

STRENGTH:
Push Press
1 x 5 @ bar
1 x 3 @ 95
1 x 3 @ 135
1 x 3 @ 155
4 x 3 @ 135

STAMINA:
4 rounds:
15 x push press @ 75
15 x bar dips
15 x trx row
25m overhead lunge @ 45# plate

WORK CAPACITY:
9-7-5
Hang power snatch @ 95
Pushups x 2
TRX row x 2

done AFAP

DURABILITY:
quick yoga hip mobility sequence
20 min x Steve Nash shooting drill
quick foal roll

Tuesday, April 16th, 2019 - Sealfit - Back Squat

1030am:

STRENGTH:
Back squat
1 x 3 @ bar
1 x 3 @ 135
1 x 3 @ 185
1 x 3 @ 225
1 x 2 @ 295
1 x 3 @ 245
3 x 3 @ 225

STAMINA:
Chipper:
50 x back squat @ 135
75 x squat jumps @ bar
7 min cook carry drill @ 2 x 30# kbs

(Total time: 60 minutes)

COMMENTS:
Weight: 215#
Weight is going up fast but waist has slimmed down per my belt buckles... odd.

Friday, April 12th, 2019, Sealfit - Bench Press, carries, sprints, Steve Nash Shooting

6:30am:

WARM UP:
Joint mobility

STRENGTH:
Bench Press:
1 x 5 @ bar
1 x 5 @ 135
1 x 5 @ 155
1 x 5 @ 185 (heavy 5)
1 x 5 @ 175
3 x 5 @ 155

STAMINA:
4 rounds:
20 x bench press @ 95
75 x TRX leaning rows
15 x slow weighted stationary lunges @ 2 x 30# kbs

DURABILITY:
400m farmer carry @ 2 x 45's

2 x 300m shuttles on basketball court (5 down and backs, 1 min rest between)
1:06
1:05

(Total Time: 75 minutes)

2:00pm:

Steve Nash continuous shooting drill x 20 minutes

Cool down form shooting x 10 minutes

Yoga and breathing x 15 minutes

(Total Time: 45 minutes)

Thursday, April 11th, 2019, Sealfit WC + Run

2pm:

WARM UP:
Joint mobility + lots of painting so arms and back loose.

WORK CAPACITY:
30/30 x 1h kb clean and jerk @ 60# kb

(6:14)

DURABILITY:
30 min run @ LSD pace.

(Rain, sleet, super wet, slushy, snowy roads. Lots of wind post April blizzard)

(Total time: 50 min including warm up and cool down)

COMMENTS:
Weight: 210#
No school today so got caught up on home projects then quick workout in the afternoon.

Wednesday, April 10th, 2019, Active Recovery, Steve Nash Shooting

1:30pm:

Active Recovery Day

25 min x Steve Nash continuous shooting drill
 - finished up with form shooting to cool down

then:
25 minutes of yoga
 - did YWTL's with a band per Mr. Morelands instruction. Great way to open up shoulders and upper back.

(Total time: 60 minutes w/ cool downs)

COMMENTS:
Weight: 213#
Weight is too high, when doing this type of volume, my weight just shoots up. Have not been eating that much more than regular. Still staying with a full day fast 90% of the time on the weekdays. Feel stronger which is good but wind has suffered.

Tuesday, April 9th, 2019 - Sealfit - Push Press / Back Squat

615am:

WARM UP:
Joint mobility

STRENGTH :
Push Press:
1 x 5 @ bar
1 x 5 @ 95
1 x 5 @ 115
1 x 5 @ 145 (heavy 5)
1 x 5 @ 135
3 x 5 @ 115

STAMINA:
5 rounds:
15 x push press @ 75
20 x alternating db floor press @ 2 x 35's (10 each side)
12 x TRX rows

then:

STRENGTH:
Back Squat
1 x 5 @ bar
1 x 5 @ 135
1 x 1 @ 225
1 x 5 @ 275 (belt, heavy 5)
1 x 5 @ 225
3 x 5 @ 185

(total time: 65 minutes)

Friday, April 5th, 2019, Sealfit - Bench press

2:00pm:

WARM UP:
Quick joint mobility

STRENGTH:
Work up to heavy 5 bench press (4 x 195, no spotter so racked it)

then:
1 x 5 @ 175
2 x 5 @ 155

STAMINA:
Chipper:
50 x bench press @ 95#
100 x close grip bench press @ 45# bar

Single leg beatdown:
Stationary lunges w/ 2 x 30#
Stationary lunges w/ 1 x 30# kb over shoulders
Step ups with 30# kb
Non weighted step ups.

(goal = obliterate legs with single leg work since no where to do 400m walking lunges)

DURABILITY:
Couch stretch
Hip flexor stretch
SEALFIT hip mobility drill
Foam roll

COMMENTS:
Hip flexors super sore from yesterday. Right hand hurts pretty bad on bench press with inflamed tendon. Felt awesome after foamroll, in pain during.

Thursday, April 4th, 2019, Sealfit - Deads, Steve Nash Shooting

6:00am:

WARM UP:
Joint mobility

STRENGTH:
Work up to a heavy 5 deadlift (295#)

then:
1 x 5 @ 245
2 x 5 @ 225

STAMINA:
4 rounds:
20 x deadlift @ 135
10/10 x 1 leg box jump

DURABILITY:
100 x leg levers
50 x arm haulers
50 x superman back extensions
2 min PUPP

10 min yoga session (focused on hips and lower back)

(Total time: 75 minutes)

10:00am:
17 min Steve Nash continuous shooting drill
5 min cool down with form shooting and ball handling

(Total time: 22 min)

COMMENTS:
Lots of deadlifts today. Happy with the heavy 5 after such a long break from deads. Body feeling tired but not too sore from the weeks work. Adding in the continuous shooting drill has been a really nice change of pace and gets good solid active recovery in.

Wednesday, April 3rd, 2019, Sealfit - WC, Steve Nash Shooting

1:20pm:

WARM UP:
Joint mobility
Hip mobility circuit (fire hydrants, dirty dogs, donkey kicks)

WORK CAPACITY:
3 rounds:
21 x thruster @ 2 x 30# kbs
15 x 2h swings @ 80
12 x chinups
9 x burpee

13:02

DURABILITY:
25 min x Steve Nash continuous shooting drill (slow pace, legs shot)
10 min cool down with form shooting and ball handling

COMMENTS:
Make up work capacity from earlier this week. Felt good to get back into the gym and do some shooting after a long break.

Tuesday, April 2nd, 2019, Push Press

6:00am:

STRENGTH:
Work up to a heavy 5 push press:
1 x 5 @ bar
1 x 5 @ 95
1 x 5 @ 135
1 x 5 @ 145

then:
1 x 5 @ 135
2 x 5 @ 115

STAMINA:
Chipper:
50 x push press @ 75#
100 x jumping pullups
800m farmer carry @ 2 x 45# kbs

Monday, April 1st, 2019, Sealfit day 5 - Back Squats

10:00am:

STRENGTH:
Work up to a quick heavy 5 back squat (225)

3 x 5 back squat @ 185 (short on time, little to no breaks)

Saturday, March 30th, Sunday, March 31st - Active Recovery

House work, outdoor cleaning and hauling and building shelves in upstairs closet.

Friday, March 29th, 2019 - Sealfit day 4

In the afternoon:

3 x 10 dbl kb push press @ 2 x 45's
5 x ring pullups between each set

4 rounds:
10/10 1h push press @ 30
5 x ring pullups

Carries

Thursday, March 28th, 2019 - Active Recovery

430am:

45 min run @ easy pace

Yoga / Stretch

Yard work and house projects rest of the day.

Tuesday, March 26th, 2019. Sealfit Day 3

9:00am

Work Capacity:
1.5 mile run

10 rounds:
5 x neutral grip pullups
10 x pushups
15 x squats

1.5 mile run

 - 46 minutes

15 min break

Strength: 
3 x 10 dbl kb front squats @ 2 x 45's
 - 5 x ring pullups between each set

Stamina:
Chipper:

50 x goblet squats @ 60#
 - 3-2-1 ring pullups every time you set the kb down (4 rounds)

100 x step-ups wearing 40# vest (high step bench in front yard)

Farmer carry @ 40# vest + 2 x 45's (2 x laps around the house, up and down stairs and hills)

Durability / Cool down:
11 min run (the very hilly circle)

20 min yoga and box breathing

Comments:
2 hours 20 minutes total.

Took my time and enjoyed being outdoors.

Made a training area in the garage. Hung rings from beams, have an open area for kettlebells and area to store weight vest, bands and other equipment. When I can get my barbell and weights back from school I will get a space organized for those as well.

Saturday, March 23rd, Sunday, March 24th, Monday, March 25th - Active Recovery

Spring cleaning and outdoor work. Played with boys outside quite a bit.

Comments:
Very sore from Thursday and Friday's training. Walking and hauling being outside really helped.

Friday, March 22nd, 2019, Sealfit Day 2

6:00am:

Strength:
Work up to a 10rm bench press (185 x 7)

then:
1 x 10 bench press @ 155
1 x 10 bench press @ 135
1 x 10 bench press @ 95

Stamina:
Chipper:
50 x bench press @ 75#
75 x pushup
400m walking lunge

Durability:
Yoga x 15 minutes

In the PM:
Got some spring cleaning work done outside (active recovery)

Thursday, March 21, 2019 - Sealfit

6:00am:

Warm Up:
Joint mobility
1 x 5 deadlifts @ 135
1 x 5 deadlifts @ 185

Strength:
Work up to a 10rm dealift (245#)

1 x 10 deadlift @ 225
2 x 10 deadlift @ 185

Stamina:
5 rounds @ a solid pace
15 x deadlift @ 135
20 x bench hurdle over
40m bear crawl

Work Capacity:
15 x thruster @ 2 x 60# kbs
200m run
20 x thruster @ 2 x 45# kbs
400m run
30 x thruster @ 2 x 30# kbs
800m run

(17:56)

Durability:
Band stretch, yoga, box breathing x 15 minutes

Comments:
Time: 90 minutes
Weight: 209#
Sleep: 5.5 hours
Tough one. Stayed light on deadlifts to ease back into things. Work capacity was tough...
Felt good to get after it again.