Hey Summer, I'm About to Kick Your Ass

Deadlift
5x135#
3x225#
3x315#
405#
435#
470# (PR, 2011 Goal met)
485# (F)
405#

Preacher Curls
1x8x60#
3x8x70#
1x7x70#

COMMENTS

• General: Today was the first day of training for me and Dan this summer, although I finished up on Tuesday. We train well together because we've been doing it for nearly 4 years and planned to fill our 2011 deadlift goal today to start summer off right. Our new template will begin on Monday which can be found at the bottom of this post. So pumped to get this summer going.
• Nutrition: Had a celebratory double cheeseburger and fries at Wah-bo with Dan after the deadlift. Also drank half a gallon of whole milk.
• Body: Shoulders are sore from the shrugs on Wednesday. Hurt my back on the 485# pull but it will be fine tomorrow.
• Sleep: 9 hours, took melatonin for the first time in a while last night, felt good man.
• Reflections: Tomorrow I will do a run after 3 days of no running to see if I'm ready to go with that as well. If all goes well I'll hit about an hour on the trails but we'll see. I'd like to get some good runs in these next few weeks with Contois before high school gets out because my runs seem to always be better when I run with him.

Madcow 5x5 is a program I found when searching on Google. I decided to nix the linear progression this summer in order to try something new and see if other strength programs work well with endurance training. One of the selling points of this program is that I enter my 1rep maxes into a calculator and it gives me every single lift, set and weight I will lift in the 12 week program. The only thing I'm changing from the program is I won't squat on Wednesday (it's a 3 squat a week program with a light squat on Wednesday similar to Texas Method) and I won't power clean at all because of my elbows.
My runs will be as hard as possible on Tuesdays and if the intervals start injuring me on Wedneday I will turn that into a run similar to what I do on Tuesday instead. I've noticed injuries with intervals in the past but I like doing them. My diet will change a lot most days depending on what the training is that day but I am no longer eating paleo. I added rice and tortillas back into my diet about a week ago and I'm really pleased with the results. Feel a lot healthier and feel compelled to eat a lot less now. Will also be drinking lots of milk on strength days. I also decided to do curls 3x a week to see how much bigger my arms can get because 2 times a week wasn't doing that much. Fuck it, I'm vain dude. Ready for a summer full of getting bigger and stronger but still being a good runner. Let's go!

Here's the 12 week template of my lifts.