Ferate's Daily Deposit Week 3: Stacking Days & Drops In The Bucket.

Let’s Go!!! So Pumped You Are Here!

First, it’s Ferate like karate with an F or kinda like, Ferrari.

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What’s up! Welcome to the recap of week 3 of my daily deposits & stacking days! I have been thinking a lot about all the different ways I talk to myself about this process and create daily personal reminders. Recently have been writing down, repeating, and then the best part is seeing them everywhere. Kinda like when you say red car 10 times then you see red cars everywhere.

A few that I have been writing out, saying out loud, and talking about with others are…

1. Daily Deposits

2. Stacking Days

3. Stacking Bricks

4. Layers upon layers of paint. Creating a mountain of paint

5. Drips in the bucket

All have a similar meaning for me and remind me to keep building up evidence of the person I want to become. Getting in those reps.

With weekly schedules starting to move around with coaching it pushed back this week’s daily deposit newsletter a few days. A lesson from Polina Pompliano on The Danny Miranda podcast was the “building in public responsibility," which was a great reminder for me and my writing. Basically keeping consistent drop dates for the email so it doesn’t confuse your audience and community. Something I can continue to step up on.

So here it is. The goal for the rest of the summer is Daily Deposit newsletters dropping on Mondays because that is the start of a fresh training week!

Monday June 12th

• Drew Boyd driveway special

• ISO lunge 20s 25 push-ups 12 rows 16 kg - 10 tricep extension 10 curls 4 rounds

• Run 48 minutes

• 5.33 miles

• 9:05 average

• Average 149 hot sunny 86 degrees at 3:30 pm

• Jits 5 to 7 pm Fundamentals and Aoki Locks with Mario

Tuesday June 13th

• 82 Minutes

• 5.69 Walk and little jog

• 14:27 average

• average 104

Wednesday June 14th

• jiu jitsu 10 am training session with Max

• Worked X guard and having 4 options working up to pinning the bottom leg. Gather near arm, far arm, dump backwards, or technical stand. Felt really solid with those positions going to work into those more often.

• Run

  • 72 Minutes

  • 7.26 Miles

  • 9:57 average

  • average 135 HR

• 2x20 minutes in the sauna - 3 minute cold tub

Thursday June 15th

• 60 minutes

• 6.09 miles

• 9:45 average

• 138 average heart rate

• Driveway workout

  • 4x6 Single Arm Rows 28 kg Kettlebell

  • 4x5 Single Arm Rows 28 kg Kettlebell

  • Goblet Squat 4x5

  • Push Ups 4x25

Friday June 16th

• Went to visit my buddy Devin and we jammed on pickleball for 2.5 hrs.

• Racked up about 28k steps on Friday

Saturday June 17th

• morning work a little up and down on some hills

• 45 minutes

• 4.25 miles

• 10:38 average

• 133 average heart rate

Sunday June 18th

• 10 Minute warm-up run

• 15 reps

• 8 second Sprint

• 50 seconds off hill sprints

• 33 Minutes

Week 3 Totals as head into the last 2 weeks of June & Summer Solstice.

1. 340 minutes of fitness (+96 minutes)

2. 31.62 Miles distance covered this week (+6 mi)

3. 2.5 hrs of pickleball (Hella fun)

4. 2 Strength Sessions

Best Day of the year, until tomorrow…

Ferate