I'M BACK TO KICKING ASS!

This week of training f'ing rocked! I was able to get back to squatting and deadlifting without really missing a beat. I dropped the numbers back a bit from where I was when I started this program seven weeks ago, but not by much. Meanwhile I had increased either the weight or the reps on all the assistance exercises. When all was said and done from that first week I beat my OHP time by right under 15 minutes, the Squat by more than 8 minutes, and the Deadlift by just short of 10 minutes. Now that's what I call progress. In addition I have been doing my couch to 5k work. Tuesday was my first straight run for 25 minutes and I just about freaked out. The intervals have been four minutes the past week or so and I panicked about two minutes in. I thought I don't know if I can do this. Then I realized I had already run for longer than that and I was just being a complete wuss. Once that was over, I just chugged along. Rehab, recovery, and diet are on point. I'm eating well and sleeping well which are the two most important things. With all the work I have been doing I reintroduced contrast showers to my program. I'll probably be doing them daily. If you look at all the extra work I have been doing whether it's stretching, interval training, grip training, etc I will really need to stay on top of recovery. So far so good! WEEK 1 MONDAY AM Stretching PM Seated OHP w/Football Bar Warm up OHP 65x5 Face pulls w/mini band x25 OHP 85x5 Split Squat x15 each OHP 95x5 Face pulls w/mini band x25 OHP 115x5 Split Squat x15 each OHP 130x5 Pull-ups x6 OHP 145x5 Pull-ups x6 OHP 115x5 Pull-ups x6 OHP 115x5 Pull-ups x6 OHP 115x5 Barbell Shrug 185x12 OHP 115x5 Barbell shrug 185x12 OHP 115x5 Back raise 25x10 Time 21:28 TUESDAY AM Stretching PM Foam rolling Stretching Treadmill: 5:00 Warmup walk 25:00 Run 5:00 Cooldown Walk 35:00 total WEDNESDAY AM Stretch PM Squat w/Safety Bar Warm up Squat warm-up 135x5 Ab Rollouts x12 Squat warm-up 185x5 Ab Rollouts x12 Squat warm-up 225x5 Ab Rollouts x12 Squat Work Set 265x5 Pushups x16 Squat Work Set 300x5 Dbl row 70x10 Squat Work Set 335x5 Pushups x16 Squat 265x5 Dbl row 70x10 Squat 265x5 Pushups x16 Squat 265x5 Cable curls 20x20 Squat 265x5 Pushups x16 Squat 265x5 Cable curls 20x20 Time 33:31 COC grip training 2x Thursday AM Stretching PM Treadmill: 5:00 Warm up walk 28:00 Run 5:00 Cooldown Walk 38:00 total 1 hr deep tissue massage FRIDAY AM Stretch PM Bench w/Football Bar Warm up Bench warm-up 135x5 Face pulls x25 Bench warm-up 185x5 Face pulls x25 Bench warm-up 225x5 Bench Work Set 265x5 Bench Work Set 300x5 Bench Work Set 335x5 Bench Work Set 265 5x5 Circuit 3x: Split Squat x15 each Inverted row x15 KB Swing x15 Untimed SATURDAY AM Stretch Foam roll Treadmill 20 minutes recovery Interval training, squat thrusts :15 on :45 rest x10 PM-Afternoon Trap bar deadlift Warm up Deadlift warm-up 135x5 Hanging leg raises x12 Deadlift warm-up 185x5 Hanging leg raises x12 Deadlift warm-up 225x5 Hanging leg raises x12 Deadlift Work Set 265x5 Push-ups x16 Deadlift Work Set 300x5 Pull-ups x6 Deadlift Work Set 335x5 Push-ups x16 Deadlift 265x5 Pull-ups x6 Deadlift 265x5 Push-ups x16 Deadlift 265x5 Pull-ups x6 Deadlift 265x5 Push-ups x16 Deadlift 265x5 Pull-ups x6 Time 23:53 PM-Evening Stretch Foam roll Coc grip training 2x

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