Bonus Day - Fun in the Sun - Mar 30

3 rounds in .30 on 1.15
Max reps Push press @ 120# (10-7)
Max reps KB swing @ 1.5 pood (14-15)
3 rounds, same timer
Max reps Ring row (10's)
Max reps SDHP @ 100# (8's)

... 3 mins RI
Tabata punching, 6 rounds-ish.

9 hours, 2200-0700/24 hours. 18 mins total, PE: 7. 218/14.
45/27/29%, 111C-121P. 1874 cal (1640 net).

531 - Bench and Bike - Mar 29

MTB to Hageman via Mohawk - 40 mins.

531 Bench 2.c
Rx: 5/3/1 @ 213/241/269
Actual:
10x 185/5x 215/3x 245/3x 275
11 mins.

BBB couplet
60%=189
5 rounds in .3o on 1.15
Underbar Horz pulls x10
Bench 10x 190
13 mins.

Bike home in 37.

9 - 3 hours, 2300-0800/48 hours. 77 + 24 mins total, PE: 7.
39/21/40%, 82C-160P. 1609 cal (-60 net).

531 - Squat Day 2.c - Mar 27

531 Squat wave c
Rx: 5/3/1 @ 189/214/239
Actual:
135 x10/190 x5/215 x3/240 x5
8 mins.

BBB
60% = 168
5 rounds x10 in .30 on 1.15
Squat @ 170#
Hamstring curl @ 110/115
13 mins.

9 - 1 hours, 2200-0700/24 hours. 21 mins total, PE: 7. 220/13.
36/32/32%, 178C-178P. 2415 cal (2240 net).

531 - Press n' Push 2.c - Mar 26

531 Press
Rx: 5/3/1 @ 111/126/141
Actual: 6x 115/6x 125/5x 145
7 mins.

BBB
60%=99
5 rounds 10x in .30 on 1.15
Press @ 100#
Bench @ 185#
Neutral grip pulls
20 mins.

5.5 hours, 0030-0600/72 hours. 27 mins total, PE: 7. 221/17.
39/28/33%, 131C-151P. 1863 cal (1642 net).

531 - Bench day 2.b - Mar 23

531 Bench wave b
Rx: 3x3 @ 198/227/255
Actual:
10x 135/3x 205/3x 230/6x 255
8 mins.

BBB triplet
60%=189
5 rounds in .30 on 1.15
10x 190 Bench
10x Underbar horz pulls
10x Chins
19 mins.

8 hours, 2300-0700/24 hours. 27 mins total, PE: 7. 222/14.
47/19/34%, 89C-159P. 1988 cal (1766 net).

531 - Dead Day 2.b - Mar 22

531 Deads
Rx: 3x3 @ 186/212/239
Actual:
135# x10/185 x3/215 x3/240 x5
8 mins.

BBB single
60% = 177
5x10 @ 180 in .30 on 1.15
8 mins.

Cash out, same timer
4x12 A-frame @4+25 /
3x10 SDHP @ 105#
13 mins.

8 hours, 2300-0700/24 hours. 30 mins total, PE: 8. 220/14.
37/34/28%, 204C-168P. 2714 cal (2415 net).

531 - Press Day 2.b - Mar 21

531 Press 2.b
Rx: 3x3 @ 104/119/134
Actual:
105 x5/120 x5/ 135 x6
5 mins.

BBB
60% = 99
5 rounds in .30 on 1.15
Chins
Press @ 100# (7 and 7 on the last two sets).
12 mins.

9 hours, 2200-0700/24 hours. 18 mins total, PE: 6. 220/15.
34/26/40%, 117C-178P. 1783 cal (1608 net).

531 - Ugly Squat Day - Mar 20

531 Squat 2.b
Rx: 3x3 @ 176/202/227
Actual:
Bar x10/135 x8/175 x3/205 x3/225 x5
11 mins.

BBB stuff
50% = 140, 60% = 168
I'm sticking with 60% from here on out.
5x10 in .30 on 1.15
Squat @165#
FtB
14 mins.
Final set, thought I'd take a look with the video cam and see if I was getting low. I only make myself sad. Where to start? Need more depth, butt's winking, chest ain't out, head's down and I'm inchworming.



Cash out
4x12 with 1 min RI
A-Frame @ 4/Seated calf @ 50#
Flip the order each set, stretch a single calf during the RI.
9 mins.

6 hours, 0100-0700/24 hours. 35 mins total, PE: 8.
36/27/37%, 105C-142P. 1694 cal (1385 net).

531 - Bench day - Mar 19

531 2.a Bench day
Rx: 5x5 @ 184/213/241
Actual:
5x 185/5x 215/6x 245
7 mins.

BBB couplet
5 rounds in .30 on 1.15
60% = 189
Bench x10 @ 185#
Chins, x10-8; 3 sets with light assist
12 mins.

Cash out
3 rounds, same timer
Underbar horz pulls x10/9/8
Curl @ 100/90/80 x5//x8
8 mins.

8 + 1 hours, 2300-0700/72 hours. 28 mins total, PE: 7. 220/15.
45/27/28%, 121C-124P. 1768 cal (1548 net).

531 - Dead day - Mar 16

531 Deads 2.a
Rx: 3x5 @ 173/199/226
Actual:
5x 135/5x 185/5x 205/7x 225
8 mins.

BBB
50% = 147/60% = 177
5 rounds in .30 on 1.15
Deads @ 155#
FtB
14 mins.

Cash out
4x A-frame x12 @ 4
3x 10 SDHP @ 95#
8 mins.

8 hours, 2200-0600/24 hours. 31 mins total, PE: 8. 220/14.
34/26/39%, 131C-196P. 2442 cal (2180 net).

531 - Self-Loathing & Presses - Mar 15

531 Press day 2.a
Rx: 3x5 @ 97/111/126
Actual:
5x95#/5x115/7x125/1x165
165# is the working max for this 531 round, I just added to last period’s max without testing. It might be higher, but.
8 mins.

BBB
A tripletplus today. I dunno, I was feeling a little down. Needed to prove something to myself, maybe.
Press: 50% is 82#, 60% is 99#. Used 95# and it felt light.
4 rounds of the quad in .30 on 1.15:
Max rep chins (10’s, some 8’s)
Recline DB presses @ 65# (8’s)
Chins
Ov Press @ 95#
That felt like a lot of chins. 20 mins.

8.5 -1 hours, 2200-0630/24 hours. 29 mins total, PE: 8. 218/15.
40/19/41%, 93C-196P. 2086 cal (1870 net).

531 - No Shitter Squat Day - Mar 14

MTB to Hageman Anytime for squat day via Mohawk/Fruitvale/Hageman. Did 4 bazillion full squats yesterday laying shingle in place, but today, it's with weight.
34 mins to get there.

531 Squat week 2.a
Rx: 3x5 at 164/189/214
Actual:
barx10/135x5/165x5/195x5/215x6
11 mins.

BBB
5 rounds x10 each in .30 on 1.15
Squat @ 140 (50%)
FtB
This was good work.
13 mins.

3x12 of the couplet, 1 min RI between rounds
A-frame @4/seated calves @ 45
6 mins.
31 mins.

Cycle home via Calloway - 45 mins. Round trip: 18.3 miles, 79 mins.

8.5 hours, 2230-0700/48 hours. 110 mins total, PE: 8. 220/15.
49/26/23%, 160C-145P. 3073 cal (1367 net).

Filler - Mar 12

No time to bag the 531 scheduled for today - and probably won't be able to tomorrow, either. Still, we soldier on.

4 rounds in .30 on 1.15
Ring dips x10 / Pull ups x8ishes
10 mins.

PM
We roofed a house. Ain't that enough?

8.5 -1 hours, 2230-0700/24 hours. 10 mins total, PE: 6. 222/14.
51/27/22%, 194C-162P. 3111 cal (2877 net).

Bonus Day - Mar 11

6 rounds in .30 on 1.15:
10 ring rows
6 squat cleans @ 103#
14 Kb swings @ 1.5 pood
Had the most difficulty doing the rows, if you can believe it. Powering the cleans out of the hole was both a joy and a hardship ... which is, of course, the sweet spot of training.
22 mins.
After: Ab Wheel rollouts.
5 mins.

8.5 -1 + 1 hours, 2230-0700/48 hours. 27 mins total, PE: 7. 222/16.
44/36/20%, 259C-141P. 3290 cal (3023 net). Taco Bell and Rogue Hazelnut, a lethal combo.

531 - Ov Press 4.d - Mar 9

Final deload day, and final day of this 531 cycle. Generally speaking, it's been easy - too light, with not enough grind to follow the BBB section without adding weight. I'll bump up the base weights by 10 or 20 lbs. and see what happens. This cycle was
Bench 305
DL 285
Press 155
Squat 270

Next round with:
Bench 315
DL 295
Press 165
Squat 280
... and I'll use the 60% BBB calculation for the volume reps.

Overhead Press
Rx: 3x5 @ 56/70/84
Actual: 65x5/85x5/105x11
Yeah, eleven reps.
5 mins.

I opted to swap out the the vert press for the horz press during this section today. I'll do vert press on the pendlay, and ring dips with ring rows and Kb swings on bonus day.
50% is 152. 60% is 183 for bench.
5x10 in .30 on 1.15
Bench @ 185#
Chins (degraded to 9's and 8's)
12 mins.

Threw in a set of push press at 105#
1 min.

9.5 - 1.5 hours, 2230-0700/24 hours. 25 mins total, PE: 6. 220/16.
44/26/30%, 181C-207P. 3105 cal (2912 net).

531 - Deads 4.d - Mar 7

531 Deadlift Week 4 deload
Rx: 3x5 @ 103/128/154
Actual:
115 x10/135 x5/155 x10
5 mins.

BBB
50% is 142, 60% = 171
5 rounds x10 in .30 on 1.15
Deads @ 155#
FtB
13 mins.
Grip went south, especially on the bar hangs.

Cash out assistance:
3x12, same timer.
A-frame @ 4
Hamstring curl @ 120#
9 mins.

9 hours, 2200-0700/24 hours. 28 mins total, PE: 7. 221.
45/13/41%, 46C-142P. 1495 cal (1274 net).

531 - Bench yaya 4.d - Mar 6

531 Bench 4.deload
Rx: 3x5 @ 110/137/165
Actual:
135 x10/185 x6/205 x10
Even in deload mode I can't bench 165. That's just silliness.
8 mins.

BBB Overhead
50% = 77# - 60% = 93
5x10 in .30 on 1.15
Overhead press @ 95#, so yeah, even on deload week, I wasn't doing 50% this cycle.
Underbar horz pulls
13 mins.

8 - 5.5 hours, 2230-0630/24 hours. 21 mins total, PE: 7. 220/15.
44/33/23%, 231C-161P. 3078 cal (2857 net).

531 - Squats 4.d - Mar 5

Had a weerd day. Skipped lunch, felt unraveled within as I was laid off this morning. Nothing like packing your office into boxes to bring forth despair, hope, sorrow, regret ... and, for those of us who walk the iron way, a desire to bend the bar a bit as a reservoir for grief. Lift on the best of days, lift on the worst of days.

531 Squats 4.deload
Rx: 3x5 @ 97/122/146
Actual:
Bar x10/95 x5/125 x5/145 x9
7 mins.

BBB
50% = 135#
5x10 in .30 on 1.15
Squats/FtB
12 mins.

3x12
A-Frame @4/
Seated calf @45s#
6 mins.

7 hours, 2330-0630/48 hours. 26 mins total, PE: 7. 222/13.
34/21/45%, 65C-140P. 1529 cal (1308 net).

Chinook IPA

Taking a shot at all-grain with Dew. His new mash tun had a hard time with the Oatmeal Stout we brewed up in January (not logged, in fact, we poured out 5 gallons of it tonight to make room for the 5 gallons of this). With improved tubing, the tun drained really well. We were a little gun shy and steeped the Sacch rest in a pillow slip (heh) but did the mashout out of the bag. Worked great both times.

Mash:
10 lbs Rahr 2-row Pale
.75 lbs. Belgian Caramel Pils
.25 lbs. Briess Caramel 120

Hops
11.8% alpha, 3% beta Chinook 1 oz. (60 mins)
.5 oz (20 and 5 mins)
Another ounce waiting in the wings for dry hopping.

Sacch rest for an hour at 160. 10 minute mashout. Added a 6 ounces of honey and skimmed when the aroma hops went into the boil.
Started with 5 gallons of water, had 2.5 to cool. Pitched Safale 05 and just filled up the rest with good ol' Bako tap.
Don't have an OG reading, dropped and broke my hydrometer. Hope this all turns out well - we were drinking Sierra Nevadas and Double Barrel Ales from bottles. Poor nutrition for brewing.

Day 7: Racked off the yeast and dry hopped. 1010 final gravity, right on the money. Taste test showed a bit of yeast flavor (that should step back into the shadows), a heavy hop bite (which should step forward into the light with knuckles bared), and a bit of the honey sweetness hovering overhead (which should take the other two by the scruffs and collide their skulls together). High hopes for this batch.
In other news, the leaky fermenter I used for the transfer tonight smelled like ass when opened. Cleaned it out pretty well, but it needs a heavy dose of BLC.

Day 14:
Racked off the dry hops. Out into a leaker corney, and back into the Doc's Cellar fermenter. Taste and aroma are both good. Some sharp hop overtone, which we hope will subside with conditioning. Color and body are all good. Should be a winner in a month.

Final Notes:
The consensus was that this was a winner - we hit the mark we were aiming at with a light body (I would say "watery," but I was feeling more like nutritious beer all month) and good spicy hop punch. We finished off all of it at the Amgen in Hart Park, perfect for a sunny biker day.

What I'd change? The simple grains and single hop was a bit too simple for me. I'll mix it up a bit (and have, with the RyePA we just brewed) by adding some other hops for complexity.

Ov Squats and Dice - Mar 3

Doing some yardwork today, just mowing and some raking. Man, did my lower back seize up.

Overhead Squats.
6x max reps (6-7) in .30 on 1.15 @ 100#
Really tight lower back, took 3 sets just to get low.
8 mins.

10 rounds with the die, loaded with KB swings x2, Power clean x2, Front squats, and Ring rows.
Same timer, did 6 sets of swings (x12's), 2 front squats, one row, one cleans.
12 mins.

8.5 hours, 2230-0700/24 hours. 37 mins total, PE: 7. 220/16.
38/37/25%, 150C-101P. 1886 cal (1608 net). 3 beers, yahyah.

531 - Seated Press and Circuit - Mar 2

AM
3x max reps
Ab wheel rollouts
Power wheel pikes
10 mins.

PM
531 Overhead press (seated, there's no room in that maxrack and no free bars at Globo)
Rx: 5/3/1 @ 105/119/133
Actual:
10x 95#/5x 105/3x 120/7x 135
Obviously, too easy on the ME push weight.
8 mins.

BBB triplet
5x10 in .30 on 1.15
Underbar horz pulls
Reclining DB press @ 65#///60's
Bar dips
19 mins.

7.5 hours, 2230-0600/24 hours. 37 mins total, PE: 7. 220/16.
36/34/30%, 277C-242P. 3692 cal (3379 net). 4 beers, yah.

531 - Deads and More - Mar 1

AM
3x10 ab wheel rollouts.
5 mins, and the abs are sore.

PM
531 Dead 3.C
Rx: 5/3/1 @ 192/218/244
Actual:
10x 135#/5x 195/3x 225/2x 245
8 mins.

BBB work
5x10 in .30 on 1.15
SDHP @ 115#
FtB (8's)
9 + 5 mins.

Cash out (aka Insult to injury)
3x max rep Power cleans @ 135#//115# (6, 7, 9)

9 hours, 2200-0700/48 hours. 35 mins total, PE: 7. 221/15.
39/20/41%, 136C-277P. 2800 cal (2513 net).