Sunday: S/E (BW), Str (ME lower)

AM:

Short swim

75 x strict pull-ups (done as singles)

PM:

Back squat:

1 x 3 x 275# (PR)

1 x 1 x 315# (PR)

Rack pull (from deficit)

1 x 10 x 135, 225, 315# 

1 x 3 x 365# 

Swing:

2 x 20 x 80#

Single arm OH carries @ 45# to cool down

Notes:

Set 2 PR's today which was nice. Nutrition has been terrible lately, mostly due to increased responsibility with work/family. I need to find time to get more running in, I miss it. 

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

Friday: BS, BP, Hill Sprints

WOD 1:
Standard warm up (shortened)

Back Squat:
3 x 5 x 255#
6 x 1 x 275# (PR)

Bench Press:
5 x 2 x 225# (PR)

Pullups: (wide grip, complete deadhang)
10-8-6-4-2

Russian Twists:
4 x 50 (45# plate)

Farmers Carry:
70# db's (8 down and backs)

WOD 2:
Hill Sprints x 15 (approx 15-17 seconds each, very steep hill)

Daily Report:
Notes: Hamstrings were a bit tight. Squats felt very strong today. bench press has been steadily and slowly improving. Squat is getting stronger exploding out of the hole.
Body Weight: 191#
Sleep: 6 hours
Daily Reading: Mark 11, Streams in the Desert

Monday: Dan John Day 10

Training:
WOD 1: 5:00 am (Day 10)
Back Squat:
5 x 245#
3 x 255#
2 x 265# (Tied PR, felt easy, got good depth)

Press:
5 x 135#
3 x 135#
2 x 145# (easy)

Deadlift:
5 x 275#
3 x 315#
2 x 335# (PR, easy)

Bench Press:
5 x 185#
3 x 195#
2 x 225# (PR, easy)

Assistance:
30 x leg extension
30 x hamstring curl
30 x back extension
30 x dips
30 x hammer curl
40 x db swing (55#)

WOD 2: Evening
Run: Interval work on treadmill for 20 min at 15 incline (30 on, 30 off, 1 min on, 1 min off ect)

Daily Report:
Notes: This was the 10th day of Dan John's 40 day workout. So far I really like it. Hit an easy double on the deadlift at 335# as well as an easy double at 225# on the bench press. I have been doing leg extensions, hamstring curls and back extensions every day and I feel much sturdier on both the squat and deadlift. Swings are becoming much easier as well.
Body Weight: 193#
Sleep: 6 hours
Reading: 2 Corinthians 1-7