Log Update #1

Block 1: Base Building
Week 1

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Strength		Strength		Strength
Conditioning (Low Intensity)			Conditioning (Low Intensity)		Conditioning (Low Intensity)

Weekly Average Stats
Weight: 162.1 lbs
RHR: 47

Calories: 1653 kcals
Protein: 171 g (41%)
Carbs: 112 g (27%)
Fat: 60 g (32%)

Sleep Duration: 6 hrs 49 mins
Sleep Quality: 75%

Strength Training
Day 1
Squat:
3 sets of 5 reps at 70% of training max
5x305 / 5x305 / 5x305
Bench:
3 sets of 5 reps at 70% of training max
5x150 / 5x150 / 5x150
Pull-Ups:
3 sets of 5 reps at 70% of training max
5x60 / 5x60 / 5x60
Accessories:
3 sets of 8-12 reps.  
Behind-the-neck Press, Calf Raise, and Cable Crunch.

Day 2
Squat:
3 sets of 5 reps at 70% of training max
5x305 / 5x305 / 5x305\
Bench:
3 sets of 5 reps at 70% of training max
5x150 / 5x150 / 5x150
Pull-Ups:
3 sets of 5 reps at 70% of training max
5x60 / 5x60 / 5x60
Accessories:
3 sets of 8-12 reps.  
Lateral Raise, Concentration Curls, and Windshield Wipers.

Day 3
Squat:
3 sets of 5 reps at 70% of training max
5x305 / 5x305 / 5x305\
Bench:
3 sets of 5 reps at 70% of training max
5x150 / 5x150 / 5x150
Deadlift:
3 sets of 5 reps at 70% of training max
5x325 / 5x325 / 5x325
Accessories:
3 sets of 8-12 reps.  
Lateral Raise, Concentration Curls, and Windshield Wipers.

Conditioning Training
Day 1
30 mins low intensity run 

Day 2
30 mins low intensity run

Day3
30 mins low intensity run

Notes

• Strength Training: It was definitely an exercise in humility to drop the weight so much. However, once I just sucked it up and did it everything felt great. With the reduced weight I really focused on my technique, breathing, and contractions. The guy i It was actually really refreshing to switch gears for once. For my accessories I stuck with the Tactical Barbell principal of no muscular failure. 
• Technique: Switching gears into lighter weights I'm trying out some new queues and finding them really effective. They're from Brian Alsruhe of NEVERsate Athletics. Check him out on any social media. He's a former operator athlete that combines strength and conditioning in ways I've never seen. 
• Conditioning Training: Just did my Couch to 5k runs for this. I'm on week 5 or 6. This week I actually enjoyed running for the first time in... I can't remember how long. I can attribute this to Couch to 5k programming, and the fact that with Tactical Barbell my lifting sessions don't leave me completely dead.
• Energy: It's wonderful to not feel exhausted all day, day after day, with this style of training. In the past I was apprehensive every day I went to the gym to lift. I knew every time I stepped up to the bar I knew I'd pushing myself as hard as I possibly could and it stressed me out. Only discipline had allowed me to continue that style of training for so long. I also rarely had any energy left over for other physical activities once I was done lifting. With Tactical Barbell I actually look forward to my training and can tell I have the energy left over to do whatever I want: hiking, horseback riding, playing with the kiddo, you name it.
• Time: The strength workouts are running me about 45 minutes, with accessories. I'm loving the fact that I have more time in the day. Not only do I have more energy for other activities now, I also have more time for them.
• Spacing: As you can see I did my strength workout and conditioning workout back to back the first day. I did this just out of habit. I spaced it out after the first day and I really enjoyed this more. 
• Stretching: With more time available I have been able to stay consistent with my stretching. Every day after training I've been spending at least 5 minutes doing simple stretches. Friday I actually had extra time between the end of my lifting and work so I did 20 minutes of stretching!
• Cutting Progress: I've really got the whole cutting thing down after all these years and the fat is just vanishing. I might be done with my cut as soon as next week and I'll reverse diet (add ~100 daily kcals a week) until I reach maintenance.Most of those added calories will come in the form of carbs to support my training.

Going well so far! I'm excited about my training for the first time in a long time!