The schedule has been in place for a few weeks now and I am starting to feel settled in.  I'm finishing week one of the Whole 30 and while I feel a bit less stamina while at Capital City I expected that at this point of the month.  Here's a few pictures from the week that show some of the work I've been doing.  It was week 3 so I will sum up the heavy lifts for the week's program.

Shoulder Press heavy sets were at 135, Deadlift Heavy sets of 420, Back Squats at 295, Front Squats at 240.  Loved the heavy work but ready to get the third cycle started sot hat I can test next week.  I worry that these posts don't do my training justice.  A few pictures and a quick bit about the week is hard to capture what's been going on.  The heat finally broke and so it is no longer a test of your ability to maintain through the crazy heat and humidity everytime you go in to workout.  Today actually felt cool and the workout was enjoyable because you didn't immediately sweat through everything just warming up.  I'm still working extra pullups, dips, and other movements to strengthen the shoulder.  Today I did Bear Crawls, and then the WOD was Jackie so I was doing lightweight Thrusters and then Pull ups.  I did the actual pull ups this time and while it took almost two minutes longer than the ring row time I felt better about the outcome.  This week is a great chance to recharge and find a balance with my body before pushing into the last phase before testing.

With two jobs and two different sets of programming to complete you can imagine that I am a busy boy.  The rest of week 2 went well, back and front squats without a lot of surprise other than a lot of soreness.  Also I got one of the best compliments in a while. "You squat more than any other person I know" felt good to hear that.  Finished the week out with some Clean and Jerk work, a day of Bear Complex where I hit 215 and just missed 235 and then three days in a row off to let the body get ready for week 3.  Hit the ground running today, which also happens to be day 1 of a Whole 30.  Should press was good, heavy single at 90% and then the EMOM of 2 reps and I did a strict pull up each minute.  I'm working on strength in the shoulder still so that was a good way to get some in.  Afterwards it was deadlift time.  Heavy single at 420 shown here and the percentage sets had a set of 10 dips between them during the rest.  I'm taking the advice of StrengthCamp on that one. Deadlifts and Dips was one of the combos that will help you get stronger faster.  The WOD was only 9 minutes but it was rough.  It's been mid 90's with 90% plus humidity.  Made the short workout seem long.  Can't wait to get the rest of the week done and then deload next week.  I'm planning some fun lightweight skill things.  Deadlift day will get Axle Deadlifts to mix things up.  One more phase then it's TEST Time.  Looking forward to some great numbers.  

Guess who finally had a day off work.  The first one in a while, and it was put to good use.  Spending enough time at the box to get kicked out because people want to go home.  Nothing like almost 3 hours of fun times.  Started with Shoulder Press, then to the Partner WOD, and finished with some Deadlifts.  Love working on the strength side of things, and wish that I had more time to do it.   Heavy set today of 3x380 and then EMOM at 295.  Starting to feel that the 500lbs lift is right around the corner.  I'm also missing getting Cleans in, other than the ones during the WODs I haven't had a chance to really work on them in over two weeks.  I need to find a chance to correct that problem.  It's another 70+ hour work week so we will see how things go.  One of the guys is trying to convince me to come in at 5:15am.  I don't think there's enough coffee in the world to get me to come in that early when I've got 16 hours of work to get through that day.  Getting up at 4:45 when you know that you're not getting to bed before 11:30 and then working at 7 the next morning.  Um, not so much.  I'm also going to clean up my nutrition.  People that know my eating habits know that I'm not a "dirty" eater but I've been having some stuff that is outside of what I normally have and while it's delicious as you can see in these pictures I've got a little bit around the middle.  I don't know if it's just me thinking it's there or if it is actually there.  All my clothes still fit fine, and working outside all day means that I'm needing more food than before anyway.  But I'm going to do a Whole 30 starting next Monday.  So I need to finish the Kill Cliff I've got and eat my bacon this week.  Such a horrible thing to be required to do I know.  Let's see how that the next few weeks progress as I cut out the crap, lift lots of weight, and try not to hate my overly s

So what happens when you work two jobs, train everyday, and have no internet at home? Well you kind of lose your online presence.  I'll try to update here, but it seems these posts are more and more going to be general progress reports, and my Tumblr/Instagram/Twitter/Facebook will take the brunt of updating because they offer a quicker format, and one that I can do from my phone since Weebly for some reason don't include a friendly posting option on the app.  I got all the training done for the week and even managed to get some good numbers, even while putting in 3 days of 16 hours and a total of 75 working hours for the week.  I am pretty proud of everything and the week felt good.  Deadlifts were good and strong and I believe that I'm set to be really close to getting the 500lb lift when testing comes next month.  As for the other lifts my squat is better and I am keeping better technique throughout the lift.  Fronts are still getting better but they are still way behind.  Seeing myself on video has helped and working mobility has been a big plus too.  From now on I'm going to try to video all the One Man One Barbell work and put together week in review videos.