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: FS, PR

AM:
Warm Up:
Barbell Complex

Strength:
Front Squat:
Worked up to a tough triple: 3 x 235#

Press:
Worked up to a tough triple: 3 x 145#

Notes:
Light easy day

Monday: FS, PR, THR, Sprint

WOD: Evening
Standard Warm Up (shortened)

Front Squat:
5 x 155#
5 x 175#
12 x 185#

Press:
5 x 95#
5 x 105#
5 x 125#

Thrusters:
15 x 55#
10 x 65#
7 x 75#
5 x 85#
5 x 95#
3 x 3 x 135#

WOD 2: Evening
10 x 400 m sprints (course a bit short of full 400 m)
(1st 400 ran in 1:17, 2-9 were all done between 1:11-1:13 and 10th was all out at 1:04 which is a PR)

Daily Report:
Notes: Terrible day of strength training, no energy and lack of motivation. However, it was an awesome day of conditioning. I took a 20 min break after lifting, re-focused and got my mind right before the sprints in order to salvage the day. Runs were all easy and pacing was right on target. The last 400 m sprint was a personal best.
Sleep: 8.5 hours
Reading: Ephesians 2-3

Monday: W1,C1 - BS, Pr

WOD 1: 5:00 am
Standard Warm-up

Back Squat:
3 x 5 x 245#

Front Squat:
3 x 6 x 135# (getting used to new movement)

Press:
3 x 5 x 135#

Swing:
2 x 12 x 80#

Pullup (dh, wide grip)
2 x 12

Band Stretch/Static Stretch

Daily Report:
Notes: Squat felt strong. I will be taking a bit more time focusing on warming up and stretching post workout going forward. My hip mobility needs to improve and I think the added focus will help improve both my running as well as my squatting. Press has been stagnant for a while.
Sleep: 6 hours
Body Weight: 192#

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

Friday: W28 (Str C1, W2)

Training:
WOD 1: Morning (5:00 am)


Strength:
Back Squat: (5-3-1, W2)
3 x 185#
3 x 205#
12 x 215#

Press: (5-3-1, W2)
3 x 105#
3 x 115#
5 x 130#
2 x 135#

Clean Pull:
8 x 3 x 225#

Core:
Defranco's 45# plate core circuit

Restoration:
Foam roll/stretch (rolled out legs hard)

Daily Report:
Notes: Had a tough time getting warmed up for the squats so probably left 3-4 reps in the tank. Very disappointed in the press. I was feeling confident to at least get 7 at 130# but it just wasn't going to happen this morning. Working out in a fasted state could have played a role. Clean pulls felt great and were done fast and explosive.
Body: Shoulders are a bit sore. Will focus on rolling out my back and hips this weekend. Flexibility and mobility needs to improve in order for squat to go up.
Sleep: 6 hours
Reading: Isaiah 1-6 (Prophecy)

Friday: W27 (Str C1, W1)

Training:
Strength:
Back Squat (5-3-1, W1)
2 x 5 x 185#
1 x 20 x 200#

Press: (5-3-1, W1)
1 x 5 x 95#,105#
1 x 8 x 120#

Clean Pull:
3 x 5 x 225#

Conditioning:
Run:
60 min (easy pace)

Notes:
Body: sore, plan on doing major foam rolling and mobility work this weekend. Thought I would hit more than 8 on the final set of presses. Press felt weak today.
Sleep: 6.5 hours

Wednesday: W26

Training:
WOD 1: Night

Front Squat:
2 x 6 x 175#

Press:
1 x 5 x 135#

Clean Pull:
3 x 5 x 225#

Power Clean to Push Press:
5 x 3 x 135# (light, focusing on technique)

10-1
Goblet Squat: 70# db
Swing: 70# db
Pullup


Daily Reading:
1 Samuel 11-15

1.) Lessons:

• 11:6 - When Saul heard their words, the Spirit of God came upon him in power and he burned with anger.
• 12:15 - But if you do not obey the Lord, and if you rebel against his commands, his hand will be against you, as it was against your fathers.
• 12:20-24 - Do not be afraid, Samuel replied. You have done all this evil, yet you do not turn away from the Lord, but serve the Lord with all your heart. Do not turn away after useless idols. They can do you no good, nor can they rescue you, because they are useless. For the sake of his great name, the Lord will not reject his people because the Lord was pleased to make you his own. As for me, far be it from me that I should sin against the Lord by failing to pray for you. And I will teach you the way that is good and right. But be sure to fear the Lord and serve him faithfully with all your heart; consider what great things he has done for you.
• 15:11 - Samuel was troubled and he cried out to the Lord all that night.
• 15:19 - Why did you not obey the Lord?

2.) Applications:

• If I do not obey the Lord and if I rebel against His commands the hand of the Lord will be against me in all that I do.
• The Lord will not reject me for the sake of His great name. 
• Consider the Lord's great care for me in the past and the things He has done for me throughout the years. Consider His protections and His faithfulness. Do not turn away after the things of this world for they cannot save me. Only the Lord can give protection and care from sin.

Monday: W25

Training:


WOD 1:
Front Squat:
1 x 10 x 185#
(warmed up with lots of sets of 3's and 5's before hitting this)

Press:
4 x 3 x 135#
(missed the last rep on my 4th set. Took a minute rest then hit it)

3 rounds:
15 x goblet squat (70# db)
15 x db swing (70# db)

3 rounds:
7 x 1 arm press (R)
7 x 1 arm press (L)
10 x dh pullups

Mobility/Stretching

WOD 2:
Run:
30 min
(mixed in 6 x 100 m sprints at 85%)

Notes:
Happy with the front squats. The limiting factor is definitely my shoulder and wrist flexibility as my back and legs felt pretty good. The set of 10 was very challenging today. Press did not go as smoothly as I would have liked. Low caloric intake today most likely had something to do with that.


Daily Reading:
Psalm 135-139

1.) Lessons:

• 135:14 - For the Lord will vindicate his people and have compassion on His servants.
• 136:1 - Give thanks to the Lord for He is good. His love endures forever.
• 138:2 - You are exalted above all things, your name and your Word.
• 138:3 - When I called, you answered me, you made me bold and stouthearted.
• 138:7-8 - Though I walk in the midst of trouble, you preserve my life, you stretch out your hand against the anger of my foes with your right hand you save me. The Lord will fulfill his purpose for me.
• 139:1 - O Lord, you have searched me and you know me.
• 139:13-14 - For you created my inmost being you knit me together in my mothers womb. I praise you because I am fearfully and wonderfully made.
• 139:23-24 - Search me,. O God and know my heart, test me and know my anxious thoughts. See if there is any offensive ways in me and lead me in the way of everlasting.

2.) Applications:

• The Lord will vindicate me and have mercy upon me. 
• The Lord makes me hold and stouthearted in order that I way fulfill His divine purpose for me.
• Though I walk through trouble, the Lord will protect me with His righteous right hand
• The Lord searches and knows my innermost being and thoughts.

Monday: W24

Training:


WOD 1:
Front Squat:
3 x 5 x 185#

Press:
5 x 3 x 135#

Pullups: (neutral grip)
1 x 23
1 x 7

Dips:
1 x 20
1 x 10

WOD 2 :
10-1
Goblet Squat (55# db)
DB Swing (55# db)
Pullup (wide grip)


Daily Reading:
Psalm 106 - 110

1.) Lessons:

• 106:3 - Blessed are those who act justly, who always do what is right.
• 106: 13-15 - But they soon forgot what he had done and did not wait for his plan to unfold. In the desert they gave in to their craving; in the wilderness they put God to the test. So he gave them what they asked for, but sent a wasting disease among them.
• 107:43 - Let the one who is wise heed these things and ponder the loving deeds of the LORD.
• 109:21-23 - But you, Sovereign LORD, help me for your name’s sake; out of the goodness of your love, deliver me. For I am poor and needy, and my heart is wounded within me. I fade away like an evening shadow

2.) Applications:

• The Lord will bless those who do what is right and act justly.
• I am so much like the Israelites, how soon do I forget what God has done for me and make a conscious choice to not wait for His plan to unfold! Because of this my sinful cravings take root and fester like a wasting disease.
• If I am to be wise, I must heed the warnings of the past and ponder how the Lord has loved me and cared for me in the past.

Monday: W23

Training:
Evening:
Warm Up:
Goblet squats:
1 x 25 x 55# db

Swings:
1 x 20 x 55# db

Strength:
Front Squat:
6 x 135#
6 x 155#
2 x 6 x 175#

Press:
3 x 3 x 135#

Goblet squat:
1 x 15 (55#)
1 x 10 (70#)

Swings:
1 x 15 (55#)
1 x 10 (70#)

Push Press:
3 x 8 x 55# dbs

Back Extensions:
3 x 20

SB OH crunches:
3 x 20 (45# plate)

SB leg curls:
3 x 10 each leg

Conditioning:
Sprint work: on a basketball court, high volume


Daily Reading:
Psalm 71-75

1.) Lessons:
71:12 - Do not be far from me, my God
73:22 - I was senseless and ignorant; I was a brute beast before you.
73:26 - My flesh and my heart may fail, but God is the strength of my heart and my portion forever.

2.) Applications:

• In the past I was senseless and ignorant. My sin consumed me, but because of the Lords great goodness and mercy I have been given a second chance and have been forgiven of all my past sins.
• My flesh and my heart will fail me, but God is my everlasting strength and will be with me and at my side forever.
• Do not envy the wicked, for they will seem to prosper here on earth but everyone will be held accountable for their actions on the day of judgement.

3.) Daily Meditation:

• 73:26 - My flesh and my heart may fail, but God is the strength of my heart and my portion forever.

Friday: W22

Training:

Warm Up: 
Goblet squats and db swings w/45lb db

Strength: 
Front Squat:
2 x 10 x 135
2 x 10 x 155

Press:
2 x 3 x 95
3 x 115
3 x 125
3 x 135

Leg Blaster:
3 rounds (20 x squat, 20 x lunge, 20 x jumping lunge, 10 x jump squat)

1 Arm db Row:
2 x 12 (60lb db)

Conditioning:
Run: 25 min (moderate to fast pace, finished with 2 x 800 m runs at sub 6mm pace)
Sprint work: 15 min of full court basketball

Notes:
My strength is pretty pathetic right now. Trying to 2 days of strength work a week and I am going to ease back into it. Front squats were tough.