Friday, 10/26, Base Building

Phase: Base Building
Emphasis: Strength

Warm up:
1000 m row
2 x 5 pullup
2 x 10 swing @ 55#
2 x 10 goblet squat @ 55#

Then: Strength
Deadlift: no belt, vibrams
5 x 135#
5 x 225#
5 x 275#
8 x 305#

Press:
5 x 95#
5 x 105#
10 x 120#

Then: Correctives
3 rounds:
10 x dips
10 x goblet squat @ 55#
10 x back extensions

Then: Durability
Joint mobility / stretch - 20 min
2 x 10 overhead squat
100 x leg levers

Notes:
Sleep: 9 hours
Weight: 201#
Nutrition: minimal, poor. 14 hour fast.
Comments: Did not feel strong today. I have been experimenting with fasting for 14 hours. Energy was fine but strength was flat.

Monday: deadlift/press, 2 mile TT

Mobility:
No warm up (short on time)

Strength:
Deadlift: (c1,w2)
3 x 245#
3 x 275#
7 x 315# (PR)

5 x 5 x 225# (emotm)

Press: (c1,w2)
5 x 95#
3 x 115#
8 x 125#

Rest 2 hours

Conditioning:
2 mile TT: (11:26) PR
Splits: 1 mile (5:45), 1.5 mile (8:35)

Notes:
Busy today. Did not have much time. Deadlifts were a rep max and showed great strength progress, especially considering it was with no warm up or belt. Conditioning session was a pr .
Body weight: 197#

Monday: dl, pr, hill sprints

Deadlift (c1,w1)
5 x 235
5 x 255
10 x 295
5 x 10 x 175

Press: (c1,w1)
5 x 95
5 x 105
10 x 125
5 x 10 x 75

3 rounds:
25 x straight arm oh crunches (45# plate)
25 x leg levers

10 x hill sprints
(100% effort, all between 12-13 sec)

Notes:
Great session. Felt strong. Shoulders and lower back are a bit tight.
Body weight: 199#

Tuesday: Smolov Day 1

Training:

WOD 1: 5:00-7:00 am
Strength:
Back Squat: (Smolov, Day 1)
4 x 9 x 185#

Deadlift: (5-3-1, W3)
5 x 225#
3 x 245#
10 x 265#

DB Bench Press:
3 x 8 x 70# dbs

DB Shrugs:
3 x 20 x 70# dbs

Core:
Defranco's 45# plate circuit x 2

Endurance:
42 min run (easy pace)

Daily Report:
Notes: Started the Smolov  squat routine today in search for some more volume as well as to improve my squat. Pleased with the 10 reps of the deadlift at 265#, if I would have had some chalk I probably could have gotten another 2 reps or so. Sticking with the template of squat, push, pull everyday and I have found it to be flexible and effective so far. I have been starting to see slow progress on my strength numbers and my body is adjusting so that is a plus.
Body: Good, lower back a bit tight from the deadlifts this morning.
Body Weight: 188#
Nutrition: Good, lots of whole milk, lots of calories.
Sleep: 5.5 hours
Reading: Joshua 6-10 (History)

Monday: W28 (Str C1, W2)

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

Deadlift: (5-3-1 W2)
2 x 3 x 225#
1 x 10 x 255#

DB Bench Press:
2 x 8 x 75# dbs

Swings:
2 x 15 x 70# db

Side Bends:
2 x 15 x 70# db

Daily Report:
Body: Good, rested from the weekend.
Notes: Short workout, pressed for time. Could have gotten 3-4 more deadlifts but grip gave out (no chalk). Quick and intense with very little warm-up.
Sleep: 7 hours
Reading: Genesis 1-3 (Law)

Wednesday: W27 (Wendler C1, W1)

Training:
Strength:
Front Squat:
3 x 8 x 135#

Deadlift: (5-3-1, W1)
2 x 5 x 225#
1 x 10 x 245#

DB Bench Press:
3 x 15 x 60# dbs

Conditioning:
Sprints on basketball court (medium volume, 100% intensity)
60 min walk (fast pace)

Notes:
Body: Feeling better. Felt good to get a good sweat in. Solid 80% session. Have had a lot going on in my personal life and it feels good to not sacrifice my training as that is often the one thing that I can control. Training offers an outlet for my aggression and my feelings in which other things cannot.
Sleep: 7 hours