Track ints, PP, BP, pullups

1000 run

8 x 200m, 2 minutes rest in between

Averaged 0:31-0:33

1700 PT

Push press

3 x 95#, 115#, 125#, 135#, 140#

Bench press

1 x 15 x 115#

Strict chinups

3 x 15

2 minutes leaning rest

• Notes: Awesome day. Sprints felt great and it was my first solid run workout in a while; push press also felt decent. Could have used more weight on the high rep bench, it was easy. Splitting up the workouts definitely helped enormously since I was outside working today.
• Sleep: Good.
• Nutrition: Good.
• Body: Not really sore anywhere, but I definitely have some tightness on the right side of my upper back around my scap. Need to get the ball in there.

Squats

1700

Back squat

2 x 175#, 185#, 200#, 210#

1 x 15 x 135#

Hollow rock holds

3 x 30s

• Notes: Don't have a set schedule for this week because I will be heading back to colorado so I will get back on my normal routine next week. For now, just lifting heavy and working on what I want to.
• Sleep: Fine.
• Nutrition: Been drinking a lot recently with my buds, only have a few more days before everyone heads back their own way so I am enjoying myself.
• Body: Feel out of shape, but definitely not weak so that's good. Hips were a little stiff today, been neglecting my mobility.
• General: No idea what's on tap for tomorrow so I look forward to rolling with however I feel. Side Note: CFE has an entirely new programming template that looks pretty cool. I know BMack has been working for a while now on some new stuff so I am very curious about what it will look like.

Cleans, pullups, overhead carries

1000

Power cleans, technique

5 x 3 x 95#

Strict chinups

3 x 14

Overhead carries

2 x 40 yds, 95#

2 x 20 yds, 105#

2 x 20 yds, 115#

2 x 20 yds, 125#

2 x 20 yds, 135#

2 x 30s hollow rocks

• Notes: Fun day, I like overhead carries a lot. Just trying to keep your core tight is always a challenge. Strayed light on the cleans.
• Sleep: Good.
• Nutrition: Decent. I made about 4.5 pounds of pork ribs last night that were incredible. Ribs are probably my favorite meal when I am really hungry.
• Body: Feel good.

Light lifts, hills

1200

Pushups

Pistols

Back squat, speed

3 x 5 x 115#

Bench press, speed

3 x 5 x 95#

HSPU

1500

Jog to the hill

5 x 45s hill sprints, walk down

Jog back

• Notes: Easy day again. I am getting thirsty for heavy weights again, which is what this week was supposed to accomplish. Run was fine, hip flexor got tight toward the end again.
• Sleep: Yikes...got to bed late. Feel fine though.
• Nutrition: Good + drinks.
• Body: Fine. Feeling pretty solid and much more recovered. Almost feel out of shape. I am still getting hip flexor tightness as soon as I get past 1-2 miles running. It's gotta be some kind of imbalance somewhere between legs/core that's keeping things tight, still trying to figure it out.

DL/DU metcon

1600

5 rounds for time:

7 deadlifts, 155#

21 double unders

time - 3:27

Knees to elbows, strict

3 x 12

3 x 2 minute squat sit

• Notes: Today was just about moving some light weight quickly and getting breathing. Not too taxing at all.
• Sleep: Good.
• Nutrition: Decent, some ice cream last night. I am going to pull back to normal eating this week since I don't need to be throwing down a bunch of food for recovery.
• Body: BW 164# (not sure I believe that), RHR 48. Hip flexors feel much better today. Biceps and elbows are pretty sore. If I am really 164# then that's awesome, but I was using a different scale from usual so I would be surprised.

DW - BS, Press, dynamic bodyweight work

Beginning of deload week #1

1000

Back squat, focused on bar speed

3 x 5 x 115#

Press, bar speed

3 x 5 x 65#

2 x 1 minute side plank, L/R

AMRAP in 15 minutes:

4 x pullups, chest to bar

6 x clapping pushups

8 x jump squats

score - 13 rounds + 4 pullups, 6 pushups, 1 jump squat

• Notes: It was really a nice mental break not having heavy weight on my back today, so that probably means this will be a welcomed lower intensity week. Metcon was tough just because the pushups slowed me down a lot.
• Sleep: Awesome for once. Full 9.5-10 hours and slept like a baby.
• Nutrition: Also much better.
• Body: Hip flexors still tight but other than that I am doing well. Neck is a little sore.

Rest

Rest day. Played a little golf.

• Sleep: 6 hours + naps here and there. Got in really late last night.
• Nutrition: Meals were good but a lot of junk in between and drinking yesterday. Felt pretty rough today.
• Body: Hip flexors are sore, everything else is good.
• General: Deload week this week for my major lifts, but everything else will be the same.

CJ ladder, flutter kicks, pullups

1000

On the minute for 15 minutes w/ 120#:

2 x power clean, 1 x jerk

4 x 25 flutter kicks

3 x strict chinups - 18, 13, 11

• Notes: Jerks felt a little heavy but they improved throughout the work out. First time doing flutter kicks in a while.
• Sleep:
• Nutrition:
• Body:

BS, BP, DB circuit

1200

Back squat

3 x 5 x 185#

Bench press

3 x 5 x 160#

10 rounds for time, 40# DB:

L

Clean

Push press

Front squat

Push press

Front squat

R

Clean

Push press

Front squat

Push press

Front squat

Put the DB down half-way through

Time - 4:55

Hollow rocks

Planks

• Notes: The squat was really hard today, timing worked out pretty perfectly before my deload week. I could probably squeeze out 190# but I will get it on the next time around. A month or two ago I did five singles at 190-195# and was struggling to get them, so I feel good about my progress. These strength days are starting to take forever because I need so much rest between sets.
• Sleep: Better, but I just feel off about it. Sleep schedule is all messed up.
• Nutrition: Feels about the same as my sleep...good enough, but just kinda out of whack. Late night stuff mostly.
• Body: Calves are still very tight, mostly lower by my achilles. Need to work on unknotting my upper back today.

Rest

Rest day. Just lots of drumming.

• Sleep: Better last night.
• Nutrition: Pigged out on chips and salsa last night drinking with some buddies. Good other than that.
• Body: Calves are straight up destroyed. I've gotta get running more.

DL, pullups, climbing, run

1130

PT

Deadlift

1 x 5 x 265#

Weighted pullups

3-3-3

25#, 50#, 75#

1530

Run

2:00 on/1:00 off x 6

Terrain: Asphalt, rolling hills

• Notes: Full day of activities. The deadlifts felt great this morning and weren't a huge struggle. That's a PR for conventional 5 rep pull for me. Went rock climbing after the lift for a solid 1-1.5 hours then got some run intervals in. They were tough, but hip flexors felt good.
• Sleep: Still waking up frequently.
• Nutrition: Good.
• Body: RHR was very high this morning. Shoulders are tight.
• General: I think I need a deload week next week. I have been having a consistently higher RHR recently and my sleep is all fucked up. I don't feel run down or overtrained honestly, but I might just need to back off slightly since I am lifting much heavier weights than I am used to.

BS, Press, metcon

1000

Back squat

3 x 5 x 180#

Press

3 x 5 x 105#

AMRAP in 15 minutes:

10 x bar rows

10 x parallette pushups

10 x situps, anchored

Score - 13 rounds + 10 rows, 10 pushups, 3 situps

2 x 1 minute end range box lunges, each leg

• Notes: Lifts went really well. Each time I squat I feel like the next session will be a struggle, but the weights are going up fine. Press is getting a little tough. The lunge holds are something I am adding in along with ab/oblique work to help my hip flexors with running.
• Sleep: Much better last night, but something weird is still going on. I definitely got more sleep and had dreams this time, but I think I might have had my first lucid dream. I felt perfectly self aware of my dreaming and was even thinking about my sleep quality in the dream itself...it was like being right in between dreaming and wakefulness. I have experimented with sleep journals before but I have never experienced something like this...really weird and hard to explain. I still was waking up a couple times during the night but was able to fall back to sleep immediately, so that was nice.
• Nutrition: Good.
• Body: No soreness, feel great.

Rest days, kind of

Yesterday and today were off days.

• Notes: Big southern steeplechase event yesterday...meant basically drinking and eating all day with my friends. Fun, but definitely need a day to recover today.
• Sleep: Something weird is going on with my sleep recently. Since thursday night I just straight up have not been able to get full sleep cycles in. I can't fall asleep and I literally feel "awake" the whole night although I'm not completely. Lot's of tossing and turning and mind racing, which sounds like a cortisol thing, though I am the least stressed I have been in months. Hopefully it's not an overtraining thing, but I will keep an eye on it.
• Nutrition: Don't even want to discuss yesterday...
• Body: No soreness. I still have slight swelling in my lymph node from that tick bite, but it actually seems to be improving.

Hang cleans, half cindy

Thursday

Back squat

3 x 5 x 175#

Push press

5-5-5

89#, 111#, 121#

Knees to elbows

8, 10, 12

10 x 100m sprints @ 85%

90s rest in between

Friday

1200

Side planks

Every 30 seconds for 15 minutes:

1 x hang clean, 125#

AMRAP in 10 minutes w/ 20# weight vest:

5 pullups

10 pushups

15 squats

Score - 7 rounds + 5 pullups, 10 pushups, 12 squats

• Notes: Post from yesterday got deleted somehow, but yesterday was an awesome day. No soreness from it today either. Little disappointed in the amrap today...I was struggling.
• Nutrition: Solid.
• Sleep: Good, pretty restless last night though for some reason.
• Body: BW 160#, RHR 53. No soreness, just a little tight in my glutes. Feel good overall.

BS, PP, box jumps, sprints

1100

Back squat

3 x 5 x 175#

Push press

5-5-5

89#, 111#, 121#

Find 2RM box jump:

High box + 9 blue plates, 1 green plate

Knees to elbows

8, 10, 12

10 x 100m sprints @ 85%

90s rest in between

• Notes: Great day. Squats felt about the same as 170#, and I am pretty sure I have never put up that much for 5 reps, so I am definitely making progress so that's good to see. I switched out the bench today since I did a lot of that Monday.
• Sleep: Good.
• Nutrition: Good enough.
• Body: BW is consistently at 160 or 161 now even in the morning, which is awesome. That's a solid 5# of weight gain since I started this about 4 weeks ago. Not a lot, but it takes a lot for me to gain weight so it's good to see. Side note - I pulled a tick off me a few days ago and have a swollen lymph node on my right side, so the immune system is trying to fight off something that it had I am guessing. Probably not the best idea to do high intensity squatting and sprinting...if the swelling doesn't go away in the next few days or so I am going to chill and give my body a chance to kill off whatever I have.

DL, pullups, grip work

1100

Deadlift

1 x 5 x 255#

Weighted chin-up ladder on the minute, 20# pack:

7 minutes+7 chinups

3 rounds, not for time:

40 yard pinch farmer carry, 2 x 40# plates

3 x TGU each side, 30#

• Notes: I think 255# might be a 5 rep PR for me, so that's awesome. I got it on video, and it definitely felt a lot harder than it looked. Might start switching to sumo soon, but I'll see how high I can max my standard out at. I am also going to start incorporating some type of abdominal/oblique work with my warmups, along with some other hip flexor work. I have neglecting any form of ab work in a long time, and while I still do lots of compound lifts, I think I might have an imbalance between adductors and abs that is causing some of these hip flexor issues I get with running. We'll give it a few weeks and see if I see some improvements .
• Sleep: Good.
• Nutrition: Had ice cream last night after some awesome ribs. I would like to lock it up and stay clean for a bit though.
• Body: Hip flexor is slight better, but there is still some deep soreness and extreme tightness in the flexor mass and upper rectus. I have been hammering it out with the ball but it is still crazy tight.
• General: BW 161#. I am getting stronger and making progress on the lifts, about all I could ask for. I am still bummed I haven't been able to get into serious running though just cause the hips get so tight and sore. Hopefully soon enough I can break through that.

BS, Press, Bench/pullups

1000

Back squat

3 x 5 x 170#

Press

3 x 5 x 100#

21-15-9

Bench press, 115#

Pullups

• Notes: Good day. I filmed my squats and they look pretty solid. Thursday will be a struggle but I can get it.
• Sleep: Normal.
• Body: My right hip flexor is very tight and sore for some reason. I might ice it a little today in addition to some soft tissue work. Hopefully it won't be hanging around for too long.

Rest

Nice day off spent outside playing some golf and just relaxing.

• Sleep: Good.
• Nutrition: Good. Had a massive dinner at a family friend's house that was incredible.
• Body: Shoulders and upper back are pretty tight. Also tight in my hip rotators. Bout to do some shoulder and hip soft tissue work for a while.

PC, OHS, 2 min max

1000

Power clean

5 x 3 x 135#

Overhead squat

5 x 65#, 80#, 95#, 95#

2 minute max:

Pushups, 20# pack

Chinups, 20# pack

Situps

• Notes: Back home and back on track after a little detour thursday...
• Sleep: Good, should be awesome while I am home.
• Nutrition: Thursday was horrid, but I got back on track yesterday and am back to normal now. I am cutting out ice cream and any of that crap for the next few weeks cause I have been feeling a little crappy recently. Still eating yogurt cause it's helping me get calories.
  
• Body: Good. Going to try to keep gaining some weight while I am home and keep riding this LP until my squat stalls out.

BS, BP

1000

Reverse Hypers

3 x 12

Back squat

3 x 5 x 165#

Bench press

3 x 5 x 150#

• Notes: I debated with myself over training today, I had a big sprint workout planned as well but I am about to have a long day of likely unhealthy eating/drinking, so I will save that for a day when I can actually recover. Squats were heavy again, but I am sticking with it.
• Sleep: Good.
• Nutrition: About to get pretty ugly, I feel pretty fat too.
• Body: Adductors and hip internal rotators were tight today, which obviously made squatting a little difficult. Right hip flexor is very tight, no doubt as a result of the other areas being tight.
• General: Officially done with sophomore year of college. Time to celebrate and enjoy my last day in Colorado with friends before I go home tomorrow for a month. Happy 5th everyone.

DL, assistance work

1500

Deadlift

1 x 5 x 245#

Bar muscle-ups

Back extensions

3 x 12

30 x straight leg situps, situps, leg levers

• Notes: Pretty short, simple day. DL was heavy...I could start to feel my arms disconnecting from my trunk from the weight because I couldn't keep it tight, which I usually don't have an issue with. Next week I am going to switch to sumo and keep moving up weight. I think my low back is one of the weak spots in the chain so I will start working on that.
• Sleep: Good. I have gotten so much sleep lately it's awesome. Probably will stay that way for the next month too so that's awesome.
• Nutrition: Very good. Tracked my food today and I had already had 1.5k calories and 100g+ of fat before pwo OR dinner, which is rare for me. Honestly I have trouble eating big without some extra help from ice cream or something, but getting extra fat helps a lot. Pre-made guac and canned coconut milk...for the win.
• Body: BW 159.5#, RHR 52. Good news is that hip flexor soreness was completely normal and nothing shady, pretty much gone by today after I did some trigger point and rolling last night. Traps/neck, upper back, chest, calves, adductors are all sore from yesterday - got a whole new pain train to work with tonight.
• General: Tomorrow off, Thursday on, Friday most likely off (plane travel + post cinco de mayo...), Saturday on training back home in Nashville.

BS, Press, metcon

1230

Back squat

3 x 5 x 160#

Press

3 x 5 x 95#

5 rounds, 1 minute rest in between each:

3 minute AMRAP of

3 x hang clean, 95#

6 x pushups

9 x squats

1 - 5 rounds+2 cleans

2 - 5 rounds+1 clean

3 - 5 rounds+2 cleans

4 - 5 rounds+2 cleans

5 - 5 rounds+3 cleans

• Notes: Good day despite some intense soreness. Squats are starting to get heavy, but I am holding my own. Gotta eat more.
• Sleep: Beautiful.
• Nutrition: Good, plus some ice cream. I am also drinking some goat milk right now PWO.
• Body: BW 158#, RHR upper 40s. My hip flexors are extremely sore just from that easy run yesterday. It was the most I had done in some time, but this is still kinda weird given how much leg work I have been doing. Same type of soreness I was having back when it was strained. I'd like to figure this out so I can get back to running. Maybe I need to add back in direct ab and hip flexor work like I used to? Can't remember the last time I have "done abs," but I never had this problem back when I was doing situps and flutter kicks more often. Something to look into.

Easy run

Run 30 minutes, comfortable pace

Bobo trail - flat, dirt/gravel

• Notes: Hip flexor was a little tight as expected, but the longer I went I felt like I was kinda breaking through that. Interestingly when I locked in my form the tightness started going away. Foot was a little sore too. Both of these things feel like they are those issues that need to just be run through and then magically disappear.
• Sleep: Oh baby, 10.5 hours.
• Nutrition: Meh.
• Body: Good.