Training:
Have continued with a somewhat operator template for the lifting. Tu – Squat, bench, WPU. Th – Front squat, Incline, Cleans. Sun – Deads, KB OHP, and now belt squats. I switched the belt squat for leg press as I felt like I was stressing my back too much. I’ve considered doing 5RM, band work, 3RM, deload rotation for 4 week microcycles. The weights would be to work up or a undulating periodization model. I like the exercise variety. After reading green protocol I’ve been finishing with BW pull ups mixed in with some other single leg bodyweight movement. I need this for muscular endurance and should just look to do 2-3 sets of this for time.
Running:
Took my ruck out again which I’d like to add on one day a week. I’ve continued to get a couple miles in at LSS prior to lifting just to get the miles in. I think this is a mistake and I need to do them on the days in between. Whether it’s a 20-30 min run with the long run on the weekend. I’ve continued to place this last on the priority list, and know that it needs to move up being my weak link. The hard thing for me is recognizing that the running is beating me up which likely means I need to drop the pace a little to start. I’ve been maintaining a HR around 145 for the runs which isn’t too bad, but would like to get it lower than 140.
BJJ:
This past week was good. Did a lot of passing work and finished with an open mat. The open mat has been awesome when I’ve been able to go. Tons of high level guys and very humbling, but it’s a great training session.
Sleep:
Past week time asleep was 6:16. Still have a lot of night time awakenings and my wife pumps until 9:30p. Still sleep deprived and know this is taking a toll on recovery.
Diet:
Has been very poor over the past couple weeks. Eating out too much and fasting too much. Both of these are combined with the poor sleep and likely a result of it. Just doing the easy things.
Learning:
Have been consistently reading which has been nice. Worked through the podcasts. Reading through netter’s sports medicine. Need to consider a primary care resource book again. Signed up for the obesity medicine certification and need to be a little more serious about my studying for that.
Seeking Progress 