Rest

Moved my rest day to today - 2 finals so I don't need to be training today. Going for a little run tomorrow.

PC, DB rows, and more

1200

Power clean

5 x 3 x 133#

3x max single arm DB rows no pause, 50#

---

Jog to the track

15 burpee broad jumps for max distance - 42.5 yards

100m prowler push AFAP - forgot to stop watch

Jog home

• Notes: Power cleans felt much better today. I went with the simple cue "slow then go" to really focus on exploding into the 2nd pull, which seemed to work and kept me from over-thinking. Bar stayed much closer to my body also. Side note - when I start my own gym, the first piece of equipment I am getting aside from the essential rack and pullup bar and whatnot is a prowler. Probably the most efficient way to physically and mentally break a person.
• Sleep: Good.
• Nutrition: Just put down an epic post workout meal - 4 eggs, 2 pieces of chicken sausage, half a bag of frozen broccoli, onion, potatoes, all covered in salsa. So delicious.
• Body: BW 157.5, RHR ~50. I have never really tracked my BW consistently before, and apparently it fluctuates quite a bit on a daily basis. Slowly going up though. Upper back and shoulders have some soreness here and there, and calves are still sore.

BS, BP, rowing

1100

Back squat

3 x 5 x 155#

Bench press

3 x 5 x 145#

Tabata Row - 20:10 x 8, damper setting = 8

Goal was 1000m, covered 868m

• Notes: Squat felt very very good today. I am getting stronger and am always excited to move up weight each week. I want to tabata row more frequently, yet another good indicator of power output and strength.
• Sleep: good.
• Nutrition: Very good. I have already eaten a ton today with all of it clean...looking good for a high calorie day.
• Body: BW 159.5#, RHR normal. Calves and elbows still sore, great other than that. Almost to 160#!

Rest

No training, lots of studying.

• Sleep: Good.
• Nutrition: Pint of ice cream. I am toying around with the idea of protein fasts occasionally, but only when it is convenient. I don't think full fasts during gain cycles would be very fruitful or appropriate, but my interest is kinda peaked by this idea of occasional protein fasts and turning on autophagy. Might be something to tinker with down the road. Also, I find it strange that despite my highly increased caloric intake, I am still getting pretty significantly sore...compared to before when I would hardly get sore at all. Could be the weights getting heavier, but I don't think so. Trying to figure out what I am doing differently.
• Body: RHR was higher today again...50+. I am not overtrained, but it could be stress. Calves and elbows/biceps are sore.
• General: Finals are coming up this weekend and next week, so I am working hard to keep the stress down but friday/saturday are probably going to be pretty bad. I should be good but I will make any adjustments in training if needed.

DL, hang snatches, pullups

1200

Deadlift

1 x 5 x 235#

On the minute:

Perform 1 hang snatch (67#) every 30 seconds for 10 minutes

5 minute AMRAP - pullups (75)

• Notes: Disappointed with the pullup numbers. Probably could have paced a little smarter and gotten a few more. 235# felt pretty heavy but it was doable.
• Sleep: Much better last night.
• Nutrition: Good. Had an epic breakfast this morning: 1.5-2 cups ground beef, around 2.5 cups broccoli, 1 avocado, and covered everything with dressing and sauerkraut. Then had some yogurt. I've got ribs simmering in the crock pot for tonight.
• Body: BW 159#, RHR 48. Glutes and hams are still a little sore. I also have soreness in that same spot on my right foot and have had it for a few days now. Hopefully it won't be an issue once I really get into running again.

BS, Press, strides

1200

Back squat

3 x 5 x 150#

Press

3 x 5 x 90#

Stride accelerations on the indoor track - up to full speed

Calf raises - single and double leg

• Notes: Planned to do a big track workout today but I was no where near recovered enough. Just worked on getting to top speed. The squats felt a little heavy, but form stayed strong.
• Sleep: Worst time trying to fall asleep last night in forever. It took me probably 2 solid hours of tossing and turning before I could dose off...don't know what the hell that was all about. Maybe due to getting an excess of sleep on the previous night?
• Nutrition: Good. I haven't seen any negative effects from that new milk I picked up, which is good because it is the creamiest and most delicious milk I have ever had. I blended a small amount of whey with it and after it settled there was literally a layer of foamy cream forming on the top. I am just drinking it PWO for now.
• Body: BW 158#, RHR 48. Glutes and hams are still just trashed. It might not be a bad idea to do some lunges once a week just so shit like this doesn't happen. I don't get why they are that potent of an exercise in terms causing soreness, but I know I'm not alone in experiencing this. Need to get recovered and ready to pull heavy for tomorrow.

Rest day

Did very little today other than some walking.

• Sleep: Lots, and it was nice.
• Nutrition: Better. Starting to feel not so great from what I have been eating so I am going back to my normal routine I think. Picked up some different milk today just to try...still cow's milk, but it is un-homogenized, grass-fed, and pasteurized at a much lower temp - basically just higher quality overall. I am curious to see how I tolerate it since normal milk fucks with my stomach now. Had some tonight and it was delicious. Little weird to have chunks of pure cream floating in there.
• Body: RHR 48, getting back to where it usually is. Lunges made my ass very sore, no surprise there. I literally can't do lunges without getting sore.

Current Programming

Every once in a while I like to take a look at my programming just to see how it looks, if it's logical, where I can improve, ect. This is what I have been doing recently - basically a 70's big type program using CFFB and some running.

Monday

Squatting, 3x5

Press, 3x5

Supplemental work

Tuesday

Deadlifting

Supplemental work

Wednesday

off

Thursday

Squatting

Bench/some sort of press

*Usually have something else here but I have started to omit it

Friday

Power clean/other olympic work

Supplemental work

Saturday

Event/race specific prep

Few comments:

• My primary focus is the strength lifts. Working a linear progression and really trying to get stronger, especially in my squat.
• Supplemental work is a number of things - sometimes a short, heavy metcon, but more often it is some form of ladder/on the minute/specific work that usually gets me breathing but doesn't shit on my recovery like a true metcon. There is usually a healthy dose of pullups on these days.
• I am starting to implement running days about twice a week, and these take the place of the "supplemental work" for that day. I am going back to the things that I know make me faster from high school - track work, hills, and fartleks. These will be my core training sessions for running, with the Saturdays being a longer effort to train specifically for longer races. Saturdays may also be some other workout to get me ready for whatever I am training for - basically just an anything goes type of day where I work on what I need/want to.
• I am moving farther and farther away from the metcon overload that I have done for so long. Been doing lots of reading and thinking on this, and I am definitely moving towards scrapping metcons and just save my conditioning for the sport specific sessions (running), especially since I am trying to get stronger and put on a little weight. Having said that, I think an occasional metcon gut check is very beneficial and needs to be done. Just not weekly.
• In general, I am trying to take a less is more approach, which is very different for me. Focusing more upon optimizing my recovery than training more. I'm pretty in tune with my body, so I won't hesitate to skip a day or remove supplemental work and just work on recovering for the next day. Saturdays may very well end up being another rest day if needed. Train smart, not hard.

These are my general reflections and thoughts going into the summer and race season. Ready to really get after it, get stronger, make some gains and have some fun. Happy training.

Soon to be named complex

1400

4 cycles, 5 minutes rest in between

6x through:

Hang clean

Front squat

Push press

Lunge L

Lunge R

*Can't put the bar down

*Increase weight each round (45#, 67#, 72#, 77#)

• Notes: I like this complex a lot and am going to make it a semi-regular tool to see where I am at. Being able to throw some solid weight on the bar for this would be a solid assessment of strength, grip, muscular endurance and just about everything else that I am trying to get good at. Gonna give it a name soon.
• Sleep: Could have been better, out late again last night. I will definitely be in bed early tonight to catch up since everyone will be home for easter.
• Nutrition: Shitty. Note - I experimented with putting some black beans in my chipotle bowl yesterday and it definitely pissed off my stomach since I never have them. Going to continue to avoid.
• Body: BW 158# (most likely a lot of water weight, but hopefully not), RHR was high again this morning so we'll see what it is tomorrow after normal sleep/no drinking. Feel pretty solid, no soreness really. Little bloaty/fatass feeling just from all the food I have been eating, but I think it has helped my recovery.

PC, PU, hill sprints

1200

PT

Power clean

5 x 3 x 126#

3x max reps chinups (unweighted, 25#, unweighted)

20, 10, 13

Run

10 x 30 second hill sprints, short steep hill

Walk down, 30 seconds rest at bottom

2:00 extra rest after #6

• Notes: Good day. Cleans were feeling decent, I think I am getting a little bit better at opening my hips. I fear the shit out of doing max pullups. I would much rather do Fran than do a 3x max pullup workout any day. Going to true failure in consecutive sets is just mentally exhausting, but more-so with pullups I think...makes me want to vomit.
• Sleep: Got in late last night, but got decent sleep.
• Nutrition: Drank last night. Definitely loosened up on quality for the sake of quantity lately. Had some occasional grains, mostly from sandwiches, and ice cream but honestly I haven't seen much effect on how I feel and perform so I am OK with it. And it is helping me with my goal. If things start getting out of hand and I start feeling shitty I will dial it back in.
• Body: BW 155.5, RHR ~60 (must be an effect of alcohol, because that is crazy high for me). I actually felt really good today, despite a little headache. Body felt good with little soreness aside from some leftover in the hammies.

BS, Press, box jumps

1100

Row 1000m easy

Back squat

3 x 5 x 145#

Press

3 x 5 x 85#

Box jumps, high box + 8 plates

5 x 1, brief rests in between

• Notes: Good day. Switched back to high-bar today, I can't seem to get the weight into a solid spot using low-bar and I feel like I am going to drop the weight. Couldn't pull off 9 plates today on the jumps as my legs are still pretty sore from tuesday.
• Sleep: Good.
• Nutrition: Fine.
• Body: BW 156#. Hammies and abs are fried. Massaging my psoas was pretty brutal. Working on mobility pretty much all day.

Rest, sore

Rest day, no activity. Sore as balls.

• Notes:
• Sleep: Solid.
• Nutrition: Wasn't clean like I said it was gonna be cause I had the shake, but that finished up my ice cream for the week so just gonna be hitting up lots of clean food for the remainder.
• Body: RHR 40-44. Hammies, abs, shoulders, chest are sore. Hammies are the worst as expected. About to do some mobility magic on them.

DL, pullups, GHD

1100

Technique work, 45-67#:

Clean

Hang clean

Push jerk

Hang snatch

(1) On the minute:

1 x 200# DL every 30 seconds for 15 minutes, 30 total reps

15 minutes rest

(2) Neutral grip pullups:

Max reps w/ 25# - 13

Max reps strict unweighted - 16

GHD back extensions

3 x 12

GHD situps

2 x 12

• Notes: The DLs were challenging but very manageable - felt strong overall. Good day.
• Sleep:
• Nutrition: Eating lots. Just a note that I am keeping my rest days clean, and will probably be taking in fewer carbs on those days but I'm not too concerned about all that. Also, note to self I tried eating a small snack right before my session and I felt like crap for the first 30 minutes or so from it. Weird. I think I just do better training on an empty stomach.
• Body: BW 153#, RHR 44. Somehow I lost 2 pounds today? Getting a little sore from yesterday - glutes, quads, chest and shoulders. Back is a little tight from the pullups too, haven't been doing much volume recently. Hammies are probably gonna be a little sore tomorrow.

Back to it - BS, BP/pull metcon

1200

Back squat

3 x 5 x 140#

10 minutes rest

5 rounds for time:

1 bench press, 155#

3 pullups

2 bench press, 155#

5 pullups

3 bench press, 155#

7 pullups

Time - 12:25

*round 1 i did bar rows, but my spot got jacked so i switched areas and subbed pullups instead

Box pistols

3 x 5 each leg

• Notes: First day back and I am ready to train. Looking to make some solid and steady progress in my squat over the course of the next 2 months or so, hopefully get up over 200 for my working sets. Low-bar squatting is still weird to me and makes my shoulders ache a little, but I am getting the hang of it.
• Sleep: Been good recently.
• Nutrition: Good. Going to start adding a little shake on the nights of training days to give me a little caloric boost. And yes, it will have ice cream in it. Just an experiment to see what happens.
• Body: BW 155#, RHR 40-44. Feeling great all around and well rested. I definitely benefited from that time off. Even have noticed an improvement in overall mood.

Awesome find

Went down to the local farmer's market for the first time this morning and had some awesome finds:

1). I found a local farm that allows you to buy a share of their cattle herd so that you can have raw milk and other dairy products delivered to a drop off locations near you. They also have grassfed meat and pork at the location, as well as eggs. Pretty damn legit, trying to find someone else to get in on it with me.

2). Picked up a german "hunter stew" from one of the stands at the market that is pretty bomb. Full of all sorts of meat, sauerkraut, mushrooms, onions. Also found some raw dairy yogurt that I picked up. Not big on yogurt but this stuff was pretty unreal.

Been biking, jogging, and wandering all over town today pretty much. It's an awesome day and I am enjoying my rest.

Skill work

1200

Barbell skill work w/ 45# and 67#:

Power cleans

Hang cleans

Hang snatch

Overhead squat

1 arm pullups

Hollow rocks

Handstands

• Notes: Usually my weeks are very structured and specifically planned out in their structure a week before hand, so I like to get in occasionally with as little planning as possible and just mess around. Didn't count reps/sets/rest, just kinda had fun.
• Sleep: Doing very well and feel rested. Ultimate game tonight.
• Nutrition: Relaxed, but good.
• Body: Feeling awesome. Hip capsules feel a little tight so I will be doing some mobility here and there.

Continuing rest, light activity

Did some easy lifts today just to get moving. Didn't really count reps or sets.

Back squats, 95#

Bench press, 95#

Deadlift, 135#

2 x 50 pushups

Mobility work

• Notes: Feeling pretty solid and definitely much more recovered. By the end of the weekend I will definitely be getting antsy so I will be ready to go for Monday. I also worked on a low-bar back squat today for the first time. I never realized that I was always squatting high-bar, and it was uncomfortable at first but now I think I have it down, so that should help add a little more weight onto my squat.
• Sleep: Pretty good, little tired around noon so I grabbed a 30 minute nap.
• Nutrition: Eh...eating pretty unrestricted right now.
• Body: All my soreness is gone and I am feeling pretty good. Glutes are still slightly tight, but hardly noticeable. I will keep up some very low intensity activity the next 2 days so finish out my time off.

Improvised rest

Hit the pool for some casual stuff and did a ton of soft tissue work. Contrast showers.

• Notes: Decided not to lift today because I can tell my body needs some rest. Happened about when I anticipated since it has been a while since I took a deload or off week...I was hoping to get through this week but found out today that it was time. Going to take tomorrow completely off and then finish out the week with reduced load/intensity.
• Sleep: Pretty tired today. Woke up several times during the night last night, which never happens. Further strengthens my feelings that I need to catch up on some rest.
• Nutrition: Been adding in ice cream to up my calories, but clean other than that.
• Body: Legs are pretty torn up from yesterday. Hip flexors, quads, glutes, all my abductors. Spent a ton of time today opening up my flexors and they are still very tight. This rest will do me some good, then I can come back into my LP and be good to go next week.

BS, PP/PU metcon

1200

Clean + hang clean technique work

Back squat

15 x 1 @ 80-85% (165#)

-10 seconds rest in between

-unrack the weight, take 2 big breaths, go again

5 minutes rest

5 rounds for time:

1 push press, 95#

1 pullup

3 push press, 95#

3 pullups

5 push press, 95#

5 pullups

Time - 12:32

• Notes: The squats wiped me out for the metcon so the push presses were feeling pretty heavy. Had to game it a little bit so that I didn't just fail on the pressing. Solid day though; squats felt pretty good despite being very tight in the hips.
• Sleep:
• Nutrition: Normal.
• Body: 155#. Very tight in the hip flexors and upper quads, as well as higher up around my hips. Probably from the increase in running/sprinting this weekend. Trying to get that turned around before the intervals tomorrow.

Past 2 days

Saturday - 1 hour + hike up wonderland w/ 20# pack, then some pick-up soccer last night

Sunday - Rest day, ultimate game tonight

• Sleep: Fine.
• Nutrition: Eh, not great. Still trying to eat big...got a massive sandwich late last night that was delicious. Picked up groceries today so I am good for the week.
• Body: Hip flexors a little sore, no others issues to speak of. I haven't noticed many effects from eating more, but my recovery is very good. Need to start recording my weight. I also might track my food again just to make sure I am getting as much as I think.

PC, WCU, box jumps, sprints

1200

Power clean

5 x 3 x 121#

Weighted chin-up

3-3-3-3-3

50#, 60#, 70#, 80#, 85# (pr)

Box jumps

6 x 1 @ 90% - high box + 8 plates

At the track:

5 x 50 yard sprints, 1 minute rest in between

• Notes: Very long but solid day. I was feeling pretty crappy this morning, and it affected my cleans the most - felt pretty uncoordinated. Pr'd on my 3rm pull which I was happy about. Box jumps were tough - it's hard to get a percentage of your max height since all the plates I use are the same thickness, so 8 plates is my best. I was nervous on all of them...that's what I like about jumping heights, it's scary as shit.
• Sleep: Eh, little short.
• Nutrition: Did a little drinking last night and felt a little crappy this morning.
• Body: Some aches here and there but nothing to worry about. Low back is pretty tight.

BS, BP, pp/swing metcon

1200

Back squat

3 x 5 x 140#

Bench press

3 x 5 x 135#

10-15 minutes rest

AMRAP in 10 minutes:

3 push press, 95#

5 DB swings, 50#

score - 12 rounds + 3 push press

• Notes: Push press was the limiting factor. I planned to go heavier, but 95# ended up being right. Probably should have gone heavier on the swings though.
• Sleep:
• Nutrition: Eating a lot.
• Body: Sore between my scapulae and in my hammies from tuesday.

DL, DL/dip metcon

Noon

swod

Deadlift

1 x 5 x 225#

dwod

21-15-9 reps for time:

155# Deadlift (70% of 5 RM)

Bar dips w/ 15# pack

Time - 5:39

• Notes: Didn't push the 5 rep since this is week 1 of a progression. I feel good about starting there to add more weight. Loved this metcon and it is one that I want to get fast at...should have been faster as I paused a few times during the DL when I probably didn't need to.
• Sleep: Sleep has been solid over the past week. I was a little groggy this morning but I am getting normal hours. Resting HR this morning was normal at 44.
• Nutrition: I have been loosening up on strictness in favor of eating more. Still avoiding grains, but definitely getting some dairy here and there with a milkshake and/or ice cream. I think I have finally accepted that I need to actually eat and not worry about body comp if I want to get stronger.
• Body: Biceps are sore, pretty good other than that. Feeling pretty solid overall.

BS, Press, quick metcon

Noon

swod

Back squat

3 x 5 x 135#

Press

3 x 5 x 80#

10 minute rest

dwod

7 rounds for time:

10 chinups/pullups

10 hollow rocks

Time - 7:30

• Notes: Starting at the bottom of another linear progression with my strength work using the amateur cffb programming. Should have started here all along. This will be week one so the weights will be pretty light.
• Sleep:
• Nutrition: Got a little dodgy here and there over the weekend. Took a little more fish oil and back to normal now.
• Body: Feel pretty good. I will probably be needed a little rest block coming up here soon, as it's been over a month since I have taken a rest/low-intensity break. I will monitor how I feel closely and keep an eye out for any over training symptoms.
• General: I will be taking a turn towards adding running training again here soon to prep for upcoming events, so I am currently trying to decide what type of programming I want to keep. CFSB worked very well for me last year combined with running/CFE training, but I might try to work out some sort of program with CFFB as I really enjoy it.

Farmer carries

Morning

Overhead work

Farmer carries w/ trap bar:

5 x 80 yd (40 down, drop weight, 40 back)

135#, 155#, 175#, 185#, 195#

4 x 40 yd

205#, 215#

HSPU practice:

2 reps on the minute for 10 minutes

-chest facing wall, full depth

• Notes: Trap bar isn't 45# I don't think but I just assumed it was for simplicity. Killed my hands, other than that it wasn't bad.
• Sleep:
• Nutrition: Went on a couple different binges last night...one of them was a lot of late night food. Don't feel too bad this morning though.
• Body: Feel good. Hips are still a little tight.

PS on the minute, box jumps, tread

Noon

Every 30 seconds for 15 minutes:

1 x power snatch, 67#

Clean technique work at 121# (mostly doubles)

5 x 3 box jumps @ 80% 1RM, 40s rest in between

-worked up to high box + 8 plates, then did my sets 7 at plates

March challenge: tread water continuously for 1 hour - completed

Rules: cannot touch the side of pool, and had to keep head above water

• Notes: The snatches were technique work more than conditioning. The tread was about what I expected...physically easy just very boring. I love swimming and getting in the water, but treading water is boring as all hell. It was a good thing to complete though just because I didn't want to do it.
• Sleep:
• Nutrition: Had 2 dinners last night. I have also significantly cut down on my fish oil dosage (1.5-2g maybe every couple of days now) in favor of just eating more fish and cutting out excessive o6, and I have had good results. I usually save it for when I have a shitty day of eating, but obviously it's better to not rely on something like fish oil to try to counter act a poor diet.
• Body: Little worn out today, CNS probably took a little hit from yesterday. Posterior chain is nice and stiff, mostly have some soreness in my glutes and upper hammies.