26 August 2016 - Monday Little bit of Foam Rolling to warm-up Operator Template (Week 2 - 80%) Bench Press: 165 for 3 sets of 5 Weighted Pull ups: +18 lbs for 3 sets of 5 Deadlift: 270 for 3 sets of 5 Pull ups felt really smooth, knee felt a little funny the first set of Deadlifts then was fine. Co...

Hey man, Do you think you could be running your LSS stuff a little to quickly? I ran an LSS session today after not doing it in awhile and it is painfully slow. Not a hundred percent sure, but if you checked your HR I have a feeling you might be over the ideal range and a little more into the "...

23 September 2016 - Friday Warm up: Limber Eleven "Operator" Template (week 1 - 70%) Bench Press: 145 for 5 sets of 5 Pull ups: 3 sets of 5 Deadlift: 235 for 3 sets of 5 Knee felt good. Tried forcing the knees out a bit on the Deads as well. See how it goes next week. Long Run 3 miles.. N...

22 September 2016 - Thursday

Tempo Run (20 minutes)

3.01 Miles

Ran with a buddy; forgot HRM at home.

Maybe reduce the working sets on the deadlift to just one work set?? Or may switch it around..... and do X sets of 3's? In the last instance, you would do 5 sets of 3..... same volume but your allowing you body a bit more 'breathing room' on the actual work set. Ya man I don't think it is recovery....

21 September 2016 - Wednesday "Operator" Template (Week 1 - 70%) Warmed up with Limber 11 Bench Press: 145 for 3 sets of 5 Pull ups: 3 sets of 5 Deadlift: 235 for 3 sets of 5 Got a bit of that pressure/wants to give out feeling on the inside of my knee on the last couple reps of the last ...

20 September 2016 - Tuesday Did an hour long session with a PT getting a bunch of exercises shown. Warm up: Limber Eleven Intervals (400m) Interval One: 1 minute 20 seconds run; 20 Pushups, 20 Sit ups Rest 2 minutes Interval two: 1 minute 20 seconds run; 15 Pushups, 15 Sit ups rest 2 minutes Interv...

19 September 2016 - Monday Started off the morning doing a spinal health test recommended by my PT. Scored really well with good movement in lunging, squatting, toe touches as well as a 3 minute side plank on both sides and a 3 minute back extension; These scores mean my strength and strength-endur...

Looks great to me - I like Max's work.... his UA book was excellent with the demos / regressions etc. Look forward to seeing the progress Ya man. I watched a youtube video of him getting interviewed. Definitely seems like a smart guy. I never read his book, but just his interview sparked some inter...

Next 6 week block is going to be the same cluster I just ran using Bench Press, Weighted Chin ups, and Deadlifts. This time around I'll be using the "Operator" template. I had thoughts of adding in the Back Squat, but after flaring up my hip missing 265 I figure it can wait another 6 weeks...