Training - Week 3 (70%)

This was basically a deload week. I don't know if I needed it, but it certainly didn't hurt to do it. Productive week. Played around with a few ideas that I may use with my athletes. Here's what went down: Monday - Squat

• SSB Box Squat: 3x5@230
• Hypertrophy Circuit
• FBB Press: 15/10/10 with Rear Delts: 3x15
• Hammer Row: 4 plates - 15/10/10 with DB Shrugs: 3x15

Finished with some curls and McGill SIt-ups. Wednesday - Bench

• FBB Bench: 3x5@155
• Hypertrophy Circuit
• Hammer Row: 4 plates: 15/10/10 with Chest-supported Lateral Raises: 3x15
• DB RDL with Shrug: 2x15
• Push-ups: 3x10 with Pushdowns: 3x15
• FBB Curls: 2x10 with DB Curls: 2x15

Finished with Neck and Abs. Friday - Deadlift

• Trap Bar: 5x3@225
• Pull-ups: 5x3
• Metabolic Circuit
• FBB Incline (2): 3x10
• DB Chest-supported Row: 3x6 w/90's
• Trap Bar Shrugs: 3x15

Finished with some Neck and Stability Ball Crunches. As I mentioned, I'm not sure I "needed" this week, but I felt really good after. I have increased my walking and stretching. On my lifting days I walked 1/2 mile before and after my lift. On Tuesday, Thursday and Saturday I walked for an hour each day. My 1 hour route gets me about 2.5 miles. As usual, my feet have been sore from the added walking, but I feel so much better. I've also gone back to my ultra-simplified breakfasts.

• 2 hard-boiled eggs
• 4 pieces of bacon (the meat changes when my mood changes)
• blueberry, lemon poppy seed or cream cheese muffins on lifting days (because I've convinced myself I need the carbs, but I really just enjoy muffins)

This past week has seen a much better all-around routine. If I can just get myself in bed before midnight I'll be riding the lightning.