WEEK 2 FRIDAY
AM
10 minutes stretching

PM
Bench Press w/football bar
Bench warm-up 135x5
Face pulls x25
Bench warm-up 175x5
Face pulls x25
Bench warm-up 225x5
Bench Work Set 255x5
Bench Work Set 295x5
Bench Work Set 335x5
Bench Work Set 255x5
Bench Work Set 255x5
Bench Work Set 255x5
Bench Work Set 255x5
Bench Work Set 255x5

Circuit 3x:
Split Squat x15 each
Inverted row x15
KB Swing x15

WEEK 2 SATURDAY
AM
Deadlift W/trap bar
Deadlift warm-up 145x5
Hanging leg raises x15
Deadlift warm-up 185x5
Hanging leg raises x15
Deadlift warm-up 225x5
Hanging leg raises x15
Deadlift Work Set 265x5
Push-ups x15
Deadlift Work Set 305x5
Pull-ups x5
Deadlift Work Set 345x5
Push-ups x15
Deadlift 265x5
Pull-ups x5
Deadlift 265x5
Push-ups x15
Deadlift 265x5
Pull-ups x5
Deadlift 265x5
Push-ups x15
Deadlift 265x5
Pull-ups x5
Time 27:18

WEEK 2 SUNDAY
AM
Treadmill
5:00 Warmup walk
6 rounds :60 run/:90 walk
5:00 Cooldown Walk
25:00 total

PM
Foam rolling
Stretching

Week 2 wrap up. I am getting more accustomed to the program. I find myself pushing harder to finish my times faster. However, this was the lighter of the three training weeks. I lowered the bench number as a result of last week's miss and it was very manageable with the irritated shoulder. Regarding bench I used the outside grips on the football bar and it felt better for whatever reason.

I increased some of the assistance work. I raised my reps on some things like pushups and leg raises. I am pretty psyched I have been able to move off using bands on pullups already. The beginning of the first week was two light bands, then down to one, then two mini bands, and now none. Progress!

I continue rolling along with the 5k treadmill training and the continued stretching and rolling. Each week my body is feeling better. I just have to try not to f' myself up. That's a tall order, but I'm getting better at it.

I cannot emphasize enough how important it is to keep track of all facets of training. Whether it's improving strength, nutrition, recovery, etc. You can't tell where you're going if you don't know where you have been. A baseline is paramount. I know this sounds simple, but I rarely see it done.

Here's a good example. Jessica has been suffering some knee pain lately. This is an issue she had rehabbed a little while ago. Now we need to pinpoint exactly what is irritating it and make adjustments. I told Jess I need her to journal how her knee feels during her training. If anything at all bothers it whether it's during warmups or specific exercises we need to know. Data doesn't lie.