Taking the day off to attend my daughter’s second track meet immediately after school and then my son has baseball practice at 6:30. I should do some conditioning today, but we’ll see. Maybe I’ll walk during his practice. Maybe I’ll talk my daughter into tagging along for some more softball practice. Or maybe I’ll stay home and sit on my rear and let my wife take our son to practice.
Woke at 227.8 lbs today. I was 228.0 yesterday. This week’s nutritional strategy is almost like intermittent fasting. I’m trying not to eat anything after 7pm. I’ve been successful the last two days. Lunch has been burgers again. Monday was two patties and two bananas. Yesterday and today I splurged and replaced the bananas with hamburger buns so I can actually eat an entire hamburger properly. I hadn’t thought about a “start” time for eating, but I’m going to try to get as close to 11 as possible which will most likely be around 10:30am most days. So I guess I’m getting close to that 16:8 fasting thing.
I’m taking tomorrow off to take some girls to the state meeting where they’re voting to make flag football a sanctioned sport…or not. We’re leaving at 11 so I could train beforehand, but I will also have time Friday after school. I figure it’s better to have two days off, then train, followed by two more days off compared to training tomorrow and having one day off (today), train, then three days off. So I’ll do that.
Woke at 226.0 yesterday but back up to 227.8 lbs today. I took the day off from teaching and traveled to the state activities board meeting for the vote to make flag football a sanctioned sport. I rode with the AD and we took four players who all spoke to the panel during the public forum part. The vote passed and we are officially the 18th state to sanction girls’ flag football!
Food was Chipotle for lunch and Chick-fil-A for dinner (I caved and got a spicy fried chicken sandwich and fries). Oh, well. Back on my usual track of two burgers for lunch today.
I plan to do my OHP and pull-ups during class today so I have more time after work to get things done. The Mrs has a track meet so she’s out. I need to train, pick up our 4 year old, pick up groceries, make dinner, and get to flag football practice by 6. I had to ask a fellow parent to pick up my daughter from our house while I’m at flag football practice to give her a ride to her first softball game which is 25 minutes away. I’ll finish practice at 7, go home, pick up the two younger kids, and then head to the game which is the first of a double header (8:10pm and 9:30pm, fun). It’s a jam packed evening. I feel the distress of getting everything done on time, but once I’m wherever I’m supposed to be, I enjoy it.
C4 W2 D3 (last day of S&C; ran through it twice over four weeks.)
Main Work
OHP(axle)
90 x 5
115 x 5
130 x 5
145 x 5
115 x 5 x 5 (FSL) it just occurred to me as I type this that I was supposed to do SSL. superset with Pull-Ups
BW x 9, 8, 7, 7, 7, 7, 6, 6, 6
(did 5’s PRO and four sets of pull-ups during 5th hour and the rest during 6th hour)
Power Clean
135 x 2
165 x 2
185 x 2
205 x 1
205 x 2, 2, 2, 2, 1
Assistance Circuit
Split Stance Squat / Goblet Squat Combo
50 x 5 ea + 10 goblet squats x 3 sets
(3rd set consisted of 5L, 5R, then the 10 goblet squats) Back Ext
50 x 12, 12, 12 DB Incline
75 x 10, 10, 10 DB Crunch
60 x 12, 12, 12
That’s a wrap for two Leaders of Strength & Conditioning. I still haven’t decided which template to use next - I’ll probably decide Monday before I do the first session. I feel like I’m doing well with my conditioning in terms of general fitness, but I’m “missing” conditioning sessions with these workouts. I need to get those in even though I’m getting my HR up with the assistance circuits. They’re not quite as fast as the CF WOD Cindy, but they’re that same vein of training.
I snapped some pics this morning because I kind of wanted to capture where I am after 4.5 cycles of 5/3/1. This period kind of covers the time I’ve been treating assistance as a circuit/conditioning. I’m also curious if my next template will impact anything. I’m leaning towards the Spinal Tap H.S. Years and the bodyweight assistance.
Not sure if this is my final submission for the challenge, but here’s where we are today. I’m not more than; just a different room and different lighting:
