MONDAY - CONDITIONING
Treadmill 40 minutes LISS
4 minute squat thruster tabata

TUESDAY – INCLINE BENCH
Warm-up
Close grip incline with shoulder saver 240/280/315x5, 240x15
Superset:
Band pushdowns 2x20
Pronated band pullaparts 2x20
Dumbbell curls 2x20
Supinated band pullaparts 2x20

WEDNESDAY - CONDITIONING
Treadmill 40 minutes LISS
1 hr deep tissue

THURSDAY - CONDITIONING
Treadmill 20 minute jog

FRIDAY – BENCH
Warm up
Bench 280/325/365x5, 280x15

SATURDAY - CONDITIONING
5K in 44 minutes

SUNDAY – SQUAT/DEADLIFT
Trap bar deadlift 280/325/365x5, 280 3x5
Safety squat bar squat 275/315/360x5, 275 3x5

Bonus work:
Treadmill 20 minutes LISS
Squat Thrusters 1x50

Deload week. For me, that means I do my 5's week with no AMRAP (from 5/3/1 programming) and assistance is whether I feel like it or not. I felt like it on Tuesday, but not on Friday or Sunday.

I talked about it last week, I'll be doing some bonus work. This week I figured because I am struggling with dropping the lbs I would do a little bonus conditioning. On Monday I thought I was doing burpees, but upon further investigation I found out they are squat thrusters. Whatever, they suck. Just another conditioning tool in my arsenal.

Saturday was interesting. I did a 5k for Vicki Soto. She was one of the teachers killed at the Sandy Hook School. I think they raised $100k for scholarships for students wanting to become teachers. It's a great cause and I'm glad I did it.

My goal was to do it under 45 minutes and I did. I came in at 44 minutes and 13 seconds. Yes, this is terrible I'm sure. I jogged for about half a mile and then walked for a bit. This repeated until the home stretch. Jess told me our time and I just turned it on. Well, I turned it on as hard as an asthmatic powerlifter could. I wish they had a picture of me at the finish line. My face probably looked like I just finished an ultra marathon. Next year's goal is to do it anywhere in the 30's.

I'm sure I should get someone to look at my stride. My calves felt like concrete. I probably look like a maniac when I run. What can I say, I'm built for comfort, oh yeah, and benching also.

I probably have more to say, but I'm too busy screaming at the Dallas Cowboys on tv. They will be the death of me this season. It's not a good season to be a Cowboys fan. Heck, it hasn't been good to be a Cowboys fan since the 90's.