Strength training

5.1 mile run 41:30
2x10 dead hang pull ups
5x115 back squat
5x135 back squat
3x5x145 back squat
3x5x115 bench press
2x10 dead hang pull ups
Stew smith shoulder workout

Helluva day

Pool Running at 6:30

1 down and back and 1 down and a half

After school:

2 mile run warm up

5.3 mile (expresso machine) bike ride with high elevation gain

15x shoulder press 50lbs

12x shoulder press 50lbs

10x shoulder press 60lbs

Stew smith shoulder workout 1x 5lb weights 1x no weight

40x 70lbs shrug

Soccer game 55min 2-0 win

1 goal 

1 assist

Practice afterwards 2hrs long

Shoulder exercise

Check out this video by Stew Smith. I did this light shoulder work out before I went to bed. 1 round weighted and one round without weights. I can definitely feel the burn although I am not sure whether it is pertinent for me to have "buff" shoulders for Annapolis and Coronado. Even so I will add it to my routine and do it before I go to bed a couple nights a week.


All pain in quads is completely gone and after sprints in practice yesterday I feel better than ever.


Check out Stew Smith's other videos. He puts out a lot of really good content that I have used and applied to my own training. I am also planning on adopting the 5/3/1 idea when working on any of my power lifts.