Friday: bs, bp, step

Warm up:
2 x barbell complex

Strength:
Back squat:
3 x 5 x 275# (5rm pr)

Speed squat:
5 x 3 x 225#

Bench press:
3 x 2 x 225#
1 x 10 x 155#

Work capacity:
200 x step- ups @ 45#

Durability:
Foam roll / stretch

Friday: BS, BP, Nutrition Update, Cals

WOD 1: Strength
Standard warm up (shortened)

Back Squat:
3 x 5 x 265# (PR, 5 RM)

Bench Press:
3 x 5 x 205# (PR, 5 RM)

WOD 2: Calisthenics/Recovery
Pushups: x 100
Situps: x 100
Squats: x 100

Foam Roll/Active Stretch

Daily Report:
Notes: New 5 RM on back squat and bench press. I was focusing on depth on the squats, the weakness was definitely that initial push out of the hole. Bench press was surprisingly fast and easy. Trying to get two good, solid runs in this weekend.
Body Weight: 195#
Nutrition: Daily diet for the last month or two has consisted of grape nuts and whole milk for breakfast, typically 1/2 to 1lb of chicken or beef for lunch and another 1/2 to 1lb of chicken or beef as well as vegetables for dinner. I have been drinking approx a 1/2 gallon of whole or chocolate milk daily. On my run days I limit milk to early in the morning and post workout as I find it hard to run within a 2-3 hour window of drinking it.
Sleep: 6.5 hours
Reading: Ephesians 2