Wednesday, 10/24, Base Building

Phase: Base Building
Emphasis: Strength, Power Endurance

Warm up:
6 x 70 yard sled pushes @ 90#
15 x rdl, press, squat, gm @ 45# bar
Hip hurdles

Then: Strength
Back Squat:
5 x 135
5 x 185
5 x 205
10 x 235

Bench Press:
5 x 135
5 x 165
10 x 185

Then: Power Endurance (medium)
1 mile run @ threshold pace
(5:34)

Then: Durability
Foam roll
Short static stretch
Some dips, pushups, pullups, speed skater squats

Notes:
Sleep: 6 hours
Weight: 204#
Nutrition: Decent. great dinner of turkey burgers, corn bread, butternut squash and vegetable juice.
Comments: I have a 2 mile timed run with the basketball team I coach coming up. After that, training will focus on a spring 50k. Plan of attack will be to run 5-3-1 for strength work with a high volume of body weight assistance work 2x per week. I will not be able to get many longer runs in during the week due to work, family, BSF and coaching so speed work and intervals will take place during the week and a long run in the weekends. Right now I am planning on the long runs always being over 90 minutes. I think I can fit this into my busy schedule but I am sure adjusting will
be needed.

This is a typical lunch these past two weeks. Very good and gives me great energy. Sits well to. Pasta w/ lots of veggies, water and butternut squash soup.

Friday: bs, bp, run

Warm up:
Dynamic stretch

Strength:
Back squat: (c1, w2)
3 x 135
3 x 195
3 x 225
12 x 245

Speed squat:
6 x 2 x 225 (not as fast as I would like)

Bench press: (c1, w2)
3 x 135
3 x 155
3 x 175
12 x 195 (rep pr)

10-8-6-4-2
Bench press @ 135
Swing @ 60# db

Run:
5 miles

Notes:
Numbers were decent today but my legs felt tired. 245 usually doesn't feel heavy but it felt very heavy today from the 20 mile run Wednesday. Overall good workout though. No better way to spend a Friday than training hard in pursuit of a goal. Going out and staying up late has no appeal to me anymore. I'd rather be training. 12 weeks from my 50 mile race.

Wednesday: BP, BS, run

Warm Up:
Brief stretch (not long enough and really affected my squats)

Strength:
Back Squat: (c1,w1)
5 x 185
5 x 205
20 x 235
5 x 10 x 155

Bench Press: (c1,w1)
5 x 145
5 x 165
12 x 185
5 x 10 x 135

Swing:
2 x 15 x 60# db

Chinups:
Lots between sets

Miscel arm work at end

Conditioning:
32 min run (easy pace)
40 min walk

Notes:
Decent day. My depth was not low enough on the first few squats in the set of 20. I was really upset afterword because the strength was there and the mental focus was not. Usually the mental focus is what I excel at so needless to say I was damn upset when a mental error affected a great effort. Cannot and will not happen again. A lot of this was due to a lack of a proper warm up. I got excited to tackle this workout and cut my warm up short. It showed and affected my squats in a negative way. On a positive note, depth seemed to improve as the set when on. Form was not stellar as I have not done back squats in a while. Always something to improve on. Legs felt like jelly on the run.

Friday: Smolov Day 11

Training:
WOD 1: 5:00am
Warm Up:
Barbell movements (squats, goodmornings)
DB Swings
Goblet Squats

 Strength:
Back Squat: (Smolov, D11)
7 x 5 x 235#

Pullups (nuetral grip, deadhang)
6 x 10

Bench Press: (5-3-1, W2, C2)
5 x 140#
5 x 170#
9 x 190#
3 x 135#

Durability:
3 rounds:
500 m row AFAP (fastest was 1:53)
1 min rest

Foam roll/Stretch

Daily Report:
Notes: Not a very inspired session. Had a really bad headache this morning most likely due to cutting back on my caffeine intake. Going from near a pot of coffee a day to 1-2 cups in the morning is a big change.
Body: Good
Body Weight: 190#
Sleep: 6.5 hours
Reading: Isaiah 18-22

Wednesday: Wendler 5-3-1

Training:
WOD 1: Afternoon
Warm Up: 
ROM Drills

Baseline: 
3 rounds:
10 x pullups
20 x pushups
30 x squats

Strength:
Bench Press: (5-3-1, W1, C2)
5 x 135#
5 x 155#
9 x 185#
5 x 185#

Work Capacity:
3 rounds AFAP:
5 x Hang Power Clean (155#)
10 x Swing (55# db)
15 x Pushups

Durability:
Defranco's 45# plate core circuit
100 x situps
Stretch

WOD 2: Evening
Endurance:
45 min run (Temperature: 2 degrees, -11 windchill)

Daily Report:
Notes: Lighter day today. Big squat days coming up on Thursday and Friday.
Body: Hamstrings are tight and pretty sore
Body Weight: 190#
Nutrition: Clean, high carb at dinner
Reading: Psalm 6-8

Wednesday: Smolov Day 2

Training:

WOD 1: 5:00 am
Strength:
Back Squat: (Smolov D2)
7 x 5 x 195#

Bench Press: (5-3-1, W3)
5 x 155#
3 x 175#
5 x 195#

DB Row:
3 x 10 x 80# db

Side Bends:
3 x 10 x 80# db

Swings:
2 x 15 x 70# db

Chinups/Pullups
1 x 7 varying grips in betweene set. Approx 80-90 done

Restoration:
Foam Roll/Stretching

WOD 2: 8:00pm
Endurance:
50 min run

Restoration:
Long foam roll/stretching session

Daily Report:
Notes: I should have done 5x7 today for squats but I wrote it down wrong and did 7x5. Needless to say I am pretty upset. I will make it up tomorrow. I am liking the volume on the Smolov squat cycle, because my squat is so weak right now I am looking forward to seeing big progress. I had no spotter for the bench so left 1 rep in the tank. I need to get more sleep.
Body: Good, legs are a bit sore but foam rolling helped quite a bit. I am feeling a bit worn down. Hopefully a good nights sleep tonight will fix that.
Body Weight: 188#
Sleep: 6 hours (need to get more, 7 I have found is optimal)
Nutrition: Decent, I think I am going to try to lower my milk intake. I have been running an experiment with large whole milk quantities and feel that it is not aiding in my recovery and it leading to bloat. I will try the next two days workouts on less milk consumption and see what happens.
Reading: Psalms 3-6 (Psalms)

Wednesday: Wendler 5-3-1

Training:
Strength:
Front Squat: (light)
3 x 10 x 135#

Bench Press: (5-3-1, W2)
2 x 3 x 145#, 165#
1 x 9 x 185#

DB Row:
3 x 12 x 75# db

3 rounds:
10 x goblet squat (80# db)
30 x pushups
10 x chinups

EMOTM Swings for 5 minutes:
10 x 80# db

Conditioning:
Run: 60 minutes (outside)

Restoration:
Foam Roll/Stretch

Daily Report:
Notes: Did not have a ton of energy or focus today. Nutrition was pretty bad which was a contributing factor. My bench is very weak and needs to improve. I am going to start doing EMOTM swings more often as I feel that they have had a positive effect on my deadlift and on my running. Overall a pretty shitty day or lifting. On a positive note the run felt great.
Body: legs are a little sore.
Sleep: 7.5 hours
Reading: Psalms 1-2 (Psalms)

Thursday: W27 (Strength C1, W1)

Training:
Strength:
Back Squat:
3 x 5 x 225#

Bench Press: (5-3-1, W1)
1 x 5 x 135#,155#
1 x 12 x 175#

Db Row:
3 x 12 x 70# dbs

Pullups:
Lots in between sets of everything

Swing:
3 x 12 x 70# db


Conditioning:
Sprints:
Full court basketball sprints (medium volume, moderate intensity)

Notes:
Body: good, squats went up very easy today. I am finally starting to get back into the swing of things. I plan on increasing my squatting volume significantly in the next few weeks. Got 10 reps at 175# on the bench last week so was pleased with getting 12 in today.
Sleep: 7 hours
Nutrition: Good