M Bike - Lighthouse - Sept 29

So this wasn't the full 100, but it was worse than Lighthouses past. Old Creek Road up out of Cayucos cracked me. Wrong gearing for such a steep section, spent most of the climb up out of the saddle, just muscling over the pedals. Man, that fried my triceps and put my lower back into spasm mode.
Start to the Docati turnaround: 2:07 - 25 mi, 11.8 mph.
... to Main St Grill in Cambria: 3:36 - 47 mi, 13.1 mph.
... to Sebastian's: 4:07 - 55 mi, 13.3 mph.
... final: 5:13 - 77.8 mi, 14.9 mph. Did that last section from Hearst home in 1:06. 22 miles at 20 mph average - kinda nice ending when we were most tired.
77.8 mi, Strava said 7,947 vertical.

8 + 2 hours - 2130/0530. 48 hours. 313 minutes total, PE: 10.

Wa - Weak Push - Sept 27

Just feeling funky today, drained. Maybe it's because I'm a big monkey and can't stand going catabolic at all. It's deload week, who cares if I'm tearing it up?

Pulls, in .30 on 1.15
2 max rep wide chins (10, 7)
2 max rep neutral grip (6, 4)
5 mins.

Light Bench narrow grip
x10 @ 135/x10 185/x6 225/x5/x6
1 min RI
8 mins.

3x max reps HPC and press in 1.30
@ 95/105//
4 mins.

7.5 hours - 2230/0600. 24 hours. 19 minutes total, PE: 6.

CL - Sept 26

This is Monday's deload Squat day, on Wednesday. Taking everything easy this week in light of Saturday's Lighthouse, and because it's been a good cycle. New cycle on the 1st.

3 rounds x12
Extensions @ 150/165/180
Hamstring curl @ 120
45 secs RI
5 mins.

Squat in .30 on 1.15
x10 @45/x10 @135/x6 @205/x7/x8
7 mins.

3 rounds
Seated calf x12 @70
A-frame x12 @5
1 min RI
6 mins.

7.5 hours - 2230/0600. 72 hours. 19 minutes total, PE: 7.

PullPush - Sept 23

Pull/Push couplets, 4 rounds in .30 on 1.15
Pull ups (10/9/8/6)
Press @115# (10/10/8/7)
10 mins.

3 rounds assistance, same timer
Ring row x10
Curl x10
7 mins.

6 hours - 000/0600. 24 hours. 17 minutes total, PE: 6.

Semi-easy tempo out to Enos End and back. 58 mins out, 54 mins back. Rode one on, one off on the return. Looks like the iPhone dropped GPS for some sections - when I ended the ride, Strava said I'd ridden 33 miles, but once uploaded, it said 31. One of life's little mysteries.
31 miles, 112 mins. 16.8 av.

7 + 2 hours - 2330/0630. 24 hours. 112 minutes total, PE: 7.

Death by CnP + Ca - Sept 21

Quick lunchtime smasher with Scotty D.

Death by Power Clean n' Press
8.5 rounds @ 115#
10 mins.

Ca circuit, 4 rounds
Neutral grip pulls x8/8/6/5
Ring dips x12/11/8/5
Single KB swings @ 40# x11's
1 min RI
15 mins.

8 hours - 2200/0600. 24 hours. 25 minutes total, PE: 9.

Deads - Sept 20

Hinge day is the easy day? I'm slacking.

I'm also feeling hollow from the recent overreaching, so I'm not going to beat myself up over it.

Hinge, in .30 on 1.15
Dead (on the rack, so deep like an RDL) x10 @ 135#/x8 185/x7 205/x5 x6/x10 @135
FtB x10
11 mins.

Calves on the A-frame x15 @5 - these were easy
Seated calves x12-10 @70 - these were hard
8 mins.

8 hours - 2200/0600. 24 hours. 19 minutes total, PE: 7. 220/14.

Ca - Whatever Day - Sept 19

Looked forward to a pull-push hybrid day after squatting. Need some good sleep, I reckon.

5 rounds, max reps in .30 on 1.15
Wide grip chins (x8/7/6/5/4)
8 mins.

Bench, in .30 on 1.15
185 x10/225 x7/x6/x5/x5
6 mins.

4 rounds
Underbar Horz pulls x11
Ring dips x11
Single arm KB swings x11 @40#
1 min RI
17 mins.

8 hours - 2200/0600. 24 hours. 32 minutes total, PE: 8. 220/12.

Wl - Sept 18

Here we are, in keeping with a 4-day cycle on Squat days.

5x Hamstring curl x12 @110
3x Extensions x12 @165/180/195
Timing here got all dicked up, in .30 on 1.15 (welcome to DouchyX)
10 mins.

Overhead squat x10 @45/65/95
4 mins.

Squat x10 in .30 on 1.30
@135/185/205/225//
8 mins.

3 rounds
Seated Calf x12@70/Donkey x12@210
1 min RI
6 mins.

7 hours - 2300/0600. 24 hours. 31 minutes total, PE: 7.

Death by Pulls + Cardio - Sept 17

AM
Death by Pull ups, 10.7 rounds.
11 mins.
Tried with the ring-finger loops to protect against tearing the callouses. Didn't do enough pulls to become statistically significant this trial, however.

Ground to overhead, in .30 on 1.30
95#x8/105#x7/ then 5x5 @115#
11 mins.

PM
15 mins C2 rower, 3.35K.
30 mins Stairmaster @ level 7. 102 stories/144-148 HR.

7 hours - 2300/0620. 48 hours. 68 minutes total, PE: 9.

M Bike n' RowRun - Sept 15

Garces 5x to Rattlesnake. Fun little exercise while waiting for Dew to show at SMG - up the Garces loop in 20th gear, then down Union to restart at the SMG traffic light. Then up in 19th gear. Then a loop in 18th, 17th... 16th I couldn't spin up, had to stand up and dance. But I hadn't considered that I could do better than the gearing I'd always been using up that hill. I think I found a good short day Hill workout.
Then we just rode out China grade to Jost to Rattlesnake and back.
33.5 mi, 127 mins. 15.8 mph.

PM
RowRun at BodyX
3 rounds on the C2/treadmill, 1K row/.5 mi run (6/6.6/6.6)
36 mins.

7 + 1 hours - 2300/0620. 24 hours. 161 minutes total, PE: 9.

Wl - Sept 14

Back to the BodyX, and immediately, I'm reminded why I left this place. Out of the clueless zombies Anytime pan, back into the equipment hogging douchebag BodyX fire. First clue this place was built for the Men's Health readership: 6 bench press stations (not including DB benches), only 1 (one) squat cage.

Squat
7 rounds, in .30 on 1.15
x10 @ bar/135/x8 @ 185/////

2 rounds, same timer
x12 Extensions @ 140/155 and Hamstring curls @110/120
(this is where the skinny chick with the towel and headphones laid on the hamstring curl machine and played deafdumbblind)
... + one Extension on the Atlantis @ 120. This is now the machine of choice.

2 rounds, same timer, x12
Seated calf @ 55
Standing donkey @210

8.5 hours - 2130/0600. 24 hours. 23 minutes total, PE: 7.

Overhead n' PP - Sept 13

5 rounds
Hang Power clean and press, in .30 on 1.15
Loose reps, @ 85/95/105/115/125
6 mins.

4 rounds, in .30 on 1.15
Bar dip x12 open/assist @ 25#///
Chin open x10 open/assist @ 25#///
10 mins.

8.5 hours - 2130/0600. 48 hours. 17 minutes total, PE: 7.

Light Squat Day - Sept 11

Monday was an unfriendly, cortisol-ruled day of stress. Today was not much better, as I, at long last, signed out of Anytime. While there:

5 rounds, in .30 on 1.15
Overhead squat x10 @ 45/65//95//
Seated calves x10 @ 70
12 mins.

I keep telling myself that this needs to be an easy week, after the last high-frequency rotation. So, one day on, one day off this week.

Tomorrow, I predict, I will run by BodyX and sign up with their bullshit Big Wednesday Super Discount Special Month-to-Month No Enrollment Fee No First Month No Last Month stupidity. Until I own my own indoor plumbing, I'll have to use the public toilets.

Ca PushPull - Sept 9

21 total rounds in .30 on 1.15:
3 rounds
Press x10-8 @115#
Pull up x10
3 rounds
Ring dip x12-10
Pull up x10
3 rounds
Ring push up x12
Pull up x8-7
3 rounds
Ring row x10

8.5 + 1.5 hours - 2330/0800. 24 hours. 26 minutes total, PE: 7.

M Bike - Sept 8

Little hill work today, Round Mt Clockwise and a trip up Alfred Harrell. Strava says PR's on all the segments, but it didn't feel good, and I wasn't keeping up with the crew.
40 miles, 167 mins.

8 + 1.5 hours - 2230/0620. 24 hours. 167 minutes total, PE: 9.

Cl 11's - Sept 7

4x11 Circuit
Overhead squat @ 45
Extensions @ 175/190/205/220
Hamstring curl @ 125
1 min RI
10 min.

3x11
Overhead squat @ 95
Seated Calf @ 75
1.15 RI
9 min.

... one more. Front squat x11 @ 95.

8.5 + 1.5 hours - 2200/0630. 24 hours. 21 minutes total, PE: 7.

Hinge - Sept 6

Pretty explosive today. Might have done better, but for 90 degrees and summer rain humidity, and Walker coming by to make me drink a couple of Black IPAs before the WoD.

Death by KB swings
2 pood bell, 16.8.
As usual, I probably could've done more, if there was life or money on the line.

-- 2 min RI

5 rounds, in .30 on 1.30
Deads @ 170# x9/10/11/12/13
7 mins.

--2 min RI

Tabata Bag work
9 mins.

8.5 hours - 2200/0630. 24 hours. 38 minutes total, PE: 9.

Press Day Double - Sept 5

AM
Bike to Anytime and back, 31 mins there/31 back.
17 mi, 62 mins, 16.5 mph ave.

Bench press - close to wide grip
10x 135/10x 185/5x 235//4x 235/5x 235//
1 min RI
12 mins.

3 rounds, in .30 on 1.15
max rep chins (x5's)
max rep bar dips (x10)
7 mins.

20 mins. Bench felt better wide.

PM
4 rounds, in .30 on 1.15
Press x10 @ 95#
Cable vert pulls x10 @ 90
10 mins.

6 rounds
Run a quarter on treadmill (@ 5.5/6.0/6.5/7.0/7.5/7.0 and 2%)
FtB x10

3x10, in .30 on 1.15
Rotator cuff work
Wide curl @ 90
7 mins.

43 mins. Taking it easy on the presses to strengthen the shoulder but not bust it up.

10 hours - 2130/0730. 24 hours. 125 minutes total, PE: 9.

Squat Day - Sept 4

After a long weekend of late nights, early mornings, basque, cigars and bad naps, it's time. Using more weight today than for a while, still keeping breathing in check and form spot on.

Loose timer circuit, 4 rounds
Overhead squats x10 @ bar/65///
Hamstring curl x11 @ 110/125///
Extensions x11 @ 170/195/205/220
14 mins.

5 rounds, 1 min RI between couplets
Squat x8 @ 185/225////
Seated calf x12-10 @ 70
14 mins.

9 hours - 2130/0700. 24 hours. 28 minutes total, PE: 8.

M Bike - Sept 3

Panorama to Jost to Rattlesnake to Panorama. Spinning pretty easily throughout, after the initial push up Panorama. 24 mi.

6.5 hours - 000/0630. 72 hours. 93 minutes total, PE: 7.