Wednesday 9/26, Foundation: Strength, Endurance, Volume

Emphasis: Strength, Endurance, Volume

Warm up:
1.5 mile run
15 x deadlift @ barbell
15 x good morning @ barbell
15 x pause squat @ barbell
15 x military press @ barbell

Then:
1 x deadlift @ 225# every 10 seconds until 50 total reps are reached.
(unbroken)

Then:
1 x military press @ 95# every 10 seconds until 25 total reps are reached

Then:
Row 6 x 30/30
(fastest total meters was 163m)

Then: Cool down
TGU practice
Windmill practice
1.5 mile run

Later:
5.5 mile run

Notes:
My wife was busy tonight so I was able to get in some volume in. 8.5 total miles of running and some density work on deadlifts and presses. Nutrition was better today. Limiting coffee intake and trying to eat more meat. I feel best and perform best when protein and healthy fat intakes are high and when carbs are mostly limited to some oatmeal in the mornings.

Monday 8/27, Foundation: Couplet, Power Endurance (Short)

Location: Outside
Emphasis: Power Endurance (short) + Weightlifting, Calisthenics couplet
Time: 60 min total

Warm Up:
1 mile run (5:51)
then:
3 rounds:
10 x deadlift @ bodyweight (205#, I rounded up)
20 x pushups
20 x squats
then: cool down

Later: (Done with my sister)
Warm Up:
5 min run
then:
8 x 400 m run with 1 min rest between each interval
(All were done below in sub 1:20 pace)
then: cool down

Tuesday: Work Capacity

PM:
Objective: Work Capacity

General Warm up:
ROM drills
Body weight exercises

Then: Specific Warm Up:
Barbell complex
Deadlifts (light and fast)
Box jumps (high)

Then: Jones Crawl
3 rounds for time:
10 x Deadlift @ 115% of bw (225#)
25 x box jumps (24-26 inch rock)

(5:30)

Then: Cool Down

Notes:
Heat index over 100 again today. Good workout overall. Should have pushed it on the box jumps. First 10 jumps were sloppy form but I caught myself and cleaned it up for the remainder. Short and sweet today.

Monday: Strength + Intervals

Evening: Session 1
Objective: Strength
Warm up: swings, squats, light deadlift

Then: Deadlift
6 x 2 x 335#

Then: 2 rounds
8 x bench press @ 185#
10 x clapping pushups

Then:
100 x situps (anchored)

Later: Session 2
Objective: Long Intervals
Warm up: 5 min run @ easy pace

Then: 3 rounds
1 mile run @ approx 85-90%
1 min rest

(6:20, 6:12, 6:12)

Then: 5 min run @ easy pace

Later: Session 3
Objective: Sport
2 x softball games

Notes:
45 min in gym, 45 min running, 120 min sport. Weighed in at 196#.

Tuesday: Strength

Objective: Strength

Warm Up:
1000 m row
Barbell complex
Goblet squats @ 55#
Swings @ 55#

Training:
Back squat:
3 x 3 x 245#

Deadlift:
3 x 2 x 315#

Breathing ladders:
Power clean @ 135#
1-5 then 5-1

Swing @ 55#
1-15 (ran out of time)

Row:
2 x 500 m row at 90% effort
(1:50, 1:51)

Durability:
1000 m row @ easy pace

Report:
Body: good, no soreness.
Nutrition: very solid today
Hydration: improving. Not quite there yet.
Sleep: 7.5 hours
Weight: 196#
Notes: Deadlifts were light and fast. Squats were more supposed to be for speed but ended up. Wing more of a grind than anticipated. Power clean breathing ladder was a bit to heavy as I reached my panic breathing at rep 4 on the way up. Finished the whole thing but it was difficult. Next time I'll lower the weight a bit. Swings are a good weight for a 30+ min ladder.

Daily Reading: Isaiah 16-20

Tuesday: FS, DL

PM:
Warm Up:
Mobility work
Barbell Complex

Strength:
Front Squat:
5 x 185#
3 x 225#
2 x 245# (PR)

Deadlift:
5 x 275#
3 x 315#
2 x 335#
1 x 365#
1 x 400# (fail)

Endurance:
57 min run (easy pace)

Monday: FS, PP, DL, HPC, Pull

AM:
Warm Up:
Barbell complex
Goblet squats
Swings

Strength:
Front Squat:
2 x 5 x 185# (focused on depth and really getting below parallel)

Push Press:
2 x 5 x 155#

Deadlift:
2 x 5 x 225# (easy, fast, deadstop)

Hanging Power Cleans:
2 x 5 x 135# (easy and fast)

Pullups:
1 x 20 (neutral grip)

Daily Report:
Notes: Wrist and shoulder flexibility is improving on the front squat. My squat is still a weakness
Reading: Ephesians 6

Thursday: FS, DL, PP

AM:
Warm Up:
Barbell Complex + good mornings

Strength:
Front Squat:
2 x 5 x 185# (focused on form and depth)

Push Press:
2 x 5 x 135# (focused on speed and lockout)

Deadlift:
2 x 5 x 245# (focused on speed off the ground)

Durability:
5 min easy recovery row
Foam roll

Endurance:
Did not get a run in today due to busy schedule. Long run is planned for Saturday.

Daily Report:
Notes: Front squat is coming along nicely. I will be taking a break from back squatting for a while as I feel the front squat has a better carry over to my running and overall fitness goals. My lower back is definitely the limiting factor as well as shoulder flexibility.
Reading: Ephesians 6 (putting on the full armor of God)

Wednesday: fs, dl, pp, bs, sprint, baseline

Training:
Warm up:
Dynamic stretch
Barbell complex

Strength:
Front squat:
5 x 225#
3 x 235#
2 x 235#

Deadlift:
5 x 275#
3 x 295#
2 # 315#

Push press:
5 x 135#
3 x 145#
2 x 165#

Back squat:
2 x 25 x 185#

Endurance:
3 x 300 yard shuttles
50 secs, 53 secs, 53 secs

Rest 2 hours

Endurance:
2 mile run at fast pace (13:18)

Baseline:
Pull ups: (neutral grip)
1 x 20

Dips:
1 x 20

Daily report:
Notes: front squats were not as good as I planned. I had to do my set of 2 at 235# as I wasn't going to get heavier today. Depth was good. Failed at 185# on the push press so dropped to 165#. Have not done pullups in a while but the set of 20 was easy and all were full dead hang. This was my first time doing high rep sets of squats. Both sets of 25 went well.
Reading: Ephesians 6

Wednesday: Deadlift

WOD 1: 
Standard warm up

Deadlift:
2 x 1 x 315#

Speed Deadlifts:
5 x 3 x 225#

Foam roll

Daily Report:
Notes: Back was feeling a bit iffy so shut it down early today. I have neglected foam rolling and stretching sessions the past few days and am paying for it today.
Sleep: 5.5 hours
Reading: Ephesians 4-5

Wednesday: DL, Pull, HLR, Sw, Run

WOD 1: Evening
Standard warm up

Deadlift:
10 x 1 x 315# (10 singles with really short rest)

Speed Deadlifts:
6 x 3 x 225# (deadstop)

Pullup: (nuetral grip)
3 x 12

Hanging leg raise:
3 x 12

Swing:
3 x 20 x 55#

Back Extension:
2 x 10 x 45# plate

Run: (pace: 6:30 mpm, incline: 6.5)
8 rounds:
30 seconds on, 15 seconds off

Foam roll/stretch

Daily Report:
Notes: Deadlifts are getting better easier. Hanging leg raises were difficult.
Body: Shoulders are pretty sore from pushups yesterday. Left adductor is a little tight.
Body Weight: 191#
Sleep: 8 hours
Daily Reading: Streams in the Desert

Wednesday: Dan John Day 1

Training:
WOD 1:
Warm Up: 
Standard warm-up

Strength: (Day 1)
Deadlift: 2 x 5 x 225#
Press: 2 x 5 x 115#
Back Squat: 2 x 5 x 225#
Bench Press: 2 x 5 x 185#
Pullup: 1 x 15, 12
Swing: 1 x 30 x 55#

Durability:
Core work
Static Stretch

WOD 2:
Endurance:
5 mile run

Daily Report:
Notes: First day of Dan Johns 40 day workout. Going to try to learn how to auto-regulate my lifts based upon how I feel that day. This means that I need to be more dialed in nutrition wise and also in my recovery. My reasoning on trying this program is that it will allow me to still strength train while being able to log miles running at a slow easy pace. In order for my workouts to be sustainable I need to learn auto-regulation, which I am excited to try. Hopefully this program will allow me to build up a solid base strength level.
Body: good
Body Weight: 192#
Sleep: 8 hours
Reading: Psalm 12-14

Monday: Smolov Day 9

Training:
WOD 1: 5:00 am
Warm Up:
1000 m row
Goblet squats (55#)
Swings (55#)

Strength:
Back Squat: (Smolov, D9)
4 x 9 x 210#

Deadlift:
1 x 2 x 285#

Pullups:
3 x 10

Work Capacity:
10-8-6 AFAP:
Deadlift (225#)
Swing (70#)
Pullups

Durability:
Reverse hyper extensions
100 x 4 count leg levers
AIS Stretch/Foam Roll

WOD 2: Evening
Endurance:
5 rounds:
400 m run (easy pace, 9 min per mile pace)
400 m run (fast pace, kept each between 5:30 - 6:00 min per mile pace on each)

rest 2 hours

Sprint work on basketball court

Daily Report:
Notes: Squats felt good today. Legs were fresh after taking the weekend off. Deadlift went up very easy. Work capacity was tough, especially on the lower back. My grip needs to improve. Sprint work was easy today. The fast 400's were done at about 85% effort because I wanted to save my legs for the last week of the Smolov base squat cycle. Cannot remember how many sprints I did on the basketball court. Focus was on short, intense bursts of speed which I felt confident in today.
Body: Lower back a bit sore but otherwise fine.
Nutrition: Decent. Post workout meal of grape nuts and whole milk is working great and I feel is really aiding in my recovery. Watching my milk intake and keeping it to approx 35 oz per day of whole milk, all drank in the morning post workout.
Sleep: 5.5 hours
Reading: Romans 7-8, Genesis 12-15

Friday: Smolov Day 8

Training:
WOD 1: 5:00 am
Warm Up:
ROM drills
1000 m row
20 x Goblet squats
20 x Swings

Strength:
Back Squat: (Smolov, D8)
10 x 3 x 235#

Pullups: (neutral grip, deadhang)
10 x 7

Work Capacity:
5 rounds AFAP
5 x Deadlift (225#)
10 x Burpees

Durability:
10 min row (moderate pace)
Foam roll/stretch

Daily Report:
Notes: Body is finally getting used to the squatting volume. Squats went up easy today. Work capacity was simple and tough.
Body: Good
Nutrition: I have been experimenting with eating a higher carb meal the night before a heavy squat workout in the morning and this seems to be aiding in my recovery as well as making the squats much easier. I will continue to experiment with this.
Sleep: 6 hours
Daily Reading: Isaiah 12-17

Monday: Smolov Day 5

Training:
WOD 1: 5:00 am
Warm Up:
ROM drills, barbell deadlifts, squats and goodmornings.


Strength:
Back Squat: (Smolov, D5)
4 x 9 x 200#

Deadlift:
5 x 2 x 275#

DB Bench Press:
3 x 10 x 60# dbs

Work Capacity:
4 rounds AFAP:
10 x Deadlift (135#)
20 x Pushup

Durability:
Leg levers, 4 count flutter kicks
Foam roll/AIS stretching

WOD 2: Evening
Endurance:
Run:
50 min w/ 20# vest (easy pace)

Daily Report:
Notes: At the suggestion of Shane Skowron (sstrains.blogspot.com) I have been altering my warm-up for squats a bit as well as wearing my running pants while squatting in the morning. I believe it has really helped me keep my legs warm and also to get my hamstrings firing. Slowly but surely my squat is improving. Deadlifts  were easy, light and explosive. I am going to experiment with adding a short work capacity section in after my strength portion. I will keep them no longer than 10-12 minutes.
Body: Rested from the weekend.
Nutrition:
Sleep: 7 hours
Reading: Romans 5-6 and Genesis 8-11

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

Friday: W25

Training:

WOD 1:

Back Squat:
3 x 5 x 225#
1 x 2 x 235#
1 x 1 x 245#

Deadlift:
1 x 1 x 315#, 315#

Power Clean to Push Press:
3 x 5 x 135#
1 x 1 x 155#, 175#, 185#

4 rounds AFAP:
8 x swings (70# db)
8 x chinups
8 x squats

3 rounds:
8 x goblet squat (70# db)
40 yard waiter walk (70# db, alternating hands every 20 yrds)

Waiter Walk:
300 yards (70# db, alternating hands)

WOD 2:
Sprint work:
6 x 300 yard shuttles (1 minute rest between sprints)

Notes:
Big day today with a lot of workload because I had the time. Had to blow off some steam after a long work week so this was done pretty angry. Very pleased with the deadlift considering I am very new at it. Squat has a long way to go though. I am working on trying to go below parallel and exploding out of the hole. I missed the 175# PC to PP 2 times before hitting it. 185# I missed quite a few times before I finally locked it out.

Daily Reading:
Book of Romans

Tuesday: W22

Training:
Morning:
200 x pushups

Evening:
Deadlift: 2 x 185, 2 x 205, 2 x 225, 2 x 225, 2 x 245
Bench Press: 10 x 135, 3 x 10 x 155
DB Military Press: 2 x 10 (35lb dbs)
DB Swing: 1 x 20 (55lb db), 1 x 15 (70lb db)
Strict Pullup: 2 x 10
Dips: 2 x 15

Notes:
Have access to a gym this winter so will be doing some strength training 2 days a week. This was only the second time deadlifting for me so my back is a bit sore. Last set of deadlifts went up real easy. Overall the body feels great, will be running and doing core and calisthenics on the days I am not doing strength training.


Daily Reading:
Psalm 41-45

1.) Lessons:

41:12 - Because of my integrity you uphold me and set me in your presence forever.
42:1-4 - As the deer pants for streams of water, so my soul pants for you, my God. My soul thirsts for God, for the living God. When can I go and meet with God? My tears have been my food day and night, while people say to me all day long, “Where is your God?” These things I remember as I pour out my soul:

44:3 - It was not by their sword that they won the land, nor did their arm bring them victory; it was your right hand, your arm, and the light of your face, for you loved them.

2.) Applications:

• The Lord will honor a man of integrity.
• Does my soul thirst for God? 
• Do I pour out my soul to God?

3.) Daily Meditation:

• 41:12 - Because of my integrity you uphold me and set me in your presence forever.