Ski SS Novice Progression - and running

[Ski]

Diet for day off
calories 2608
p:226
c:242
f:83

[Ski]

Diet 24 JUN Day 2nd Day off
Calories: 2592
P: 222
C: 262
F: 76

[Ski]

Got 3 hours of sleep sat- and could tell this was not enough this morning- normally wake up before alarm. Between reduced calories and sleep not adequate recpvery.
Squat 320x5 (felt really heavy) 337.5x3, 320x5, 320x2 R:9.5
Bench (chest was really sore-1st time in months-not adequate recovery) 265x5, 250x5x2
Cleans 172.5x3x5
Tabata Unassisted Situp @7 reps for 8 rds
no run- “coached” 2 people on SS
Nutrition
Cal: 2755
P: 237
C: 261
F: 93
Waist: 39.25 (down .75)
Weight: 239 (down 5)

[Ski]

Good sleep.
Squat@270 good bar speed(slow 5th reps)R: 5
Press@165x3x5 (tough but solid) R:5
Pullups +15x5x3 R:5 strained left shoulder
Run@400x4 7.5 mph incline 1.0 R:30sec
tabata pushup 5reps 8 rds (really achy)
Nutrition:
Calories:3288
C:247
P:223
F:146
Wife is keto diet-makes dinner hard to keep fat low! Showing a net cal of around 2647 - will see how bad the math on workout calburn effects results...

[Ski]

diet day off
calories 2786
c:228
p:220
f:109
forgot coffee today - dragging butt hopefully thats why...

[Ski]

Feeling drained - guessing from calorie restriction:
Squat@303x5x3 (felt pretty rough) 90% of what workset was supposed to be Monday
Bench@238.5x5x3 90% of top set Monday
Deadlift 360x5
Run@800 Pace:7.5 mph Rest:2 min@2.5mph Incline 1.0
Tabata Pushup 6 reps 8 rounds

[Ski]

6-30
calories 2593
C:307
P:168 *missed
F: 81

[Ski]

1JUL18
Calories: 2997 *HIGH
c:269
p: 167 *MISSED
F: 76

[Ski]

Injured left shoulder during pullups last session...feeling it during squat and heavily during bench.
Squat 340x5 (brutal), 323x5x5 (also brutal) Rest: 9 min
Bench 270x3 (miss), 256.5-5x5x2 right shoulder pain R:8 min
Bentover Row 145x5x5x5 - subbed this in place of pullups due to shoulder Rest: 1 min
Back Extension +10 poundsx10 reps x 3 sets Rest: 1 min
Unassisted Situp Tabata 8 reps 8 rounds

Run - 400mx5 Rest:30 seconds Pace: 7.7 Incline Tread:1.0 (increase intensity on pace and added volume with 1 extra interval)

Diet
Carbs:256
Protein:250 g2g
Fat:62 g2g

[Ski]

4JUL
C:298
P:191 MISS
F: 79
Weight: 237 Waist: 38.8
Squat@272 3 sets of 5
Press 166.5x3 166.5x2 166.5x0 (felt heavy as shit) 135x5x2 sets Not really sure what is going on here - form felt off, but weight seemed incredibly heavy - nasty medial elbow crap may be hindering too
Cleans 175x3 for 5 sets right knee bothering me on these (on extension)
Pushup Tabata 7 reps 8 rounds