HT Comp - Pull up & Squat Reps - July 28

Death by pull ups
8 rounds, lots of futzing with the timer (couldn't get the sequencing and alerts to my liking).
I hesitate to call it Death by, since I stopped when it got difficult. But that was the protocol, so.

Easy Squat for reps
in .30 on 2.00
135 x7/8/9/10/11/12
12 mins.

7.5 hours - 2130/0500. 27 minutes total. PE: 7.

Monday's recap: 1094 cals under for the week, at 2180/day. 
Average macros: F 79g 35%, C 166g 32%, P 171g 33%. Pretty even across the board - didn't eat much this week, but didn't work with frequency either.

HT Comp - Bent Bar, You're Kidding Me - July 24

Deadlift, on 2.00

10x135/10x185/5x235/5 or 6 or 4 x255////

13 mins.

- 2 mins -

Whatever pushpull triplet, HT timer

4x max reps Ring Row

4x max reps Ring Dip

3x10 wide grip curl

14 mins.

Deadlifts felt solid and strong for the first time in I can't remember when. Pulling is feeling weak - don't know if doing direct arm work will help, but that's the reason I told myself I was doing curls today. 

7.5 hours - 2130/0500. 29 minutes total. PE: 8.

HT Comp - Lethargy on a Leash - July 23

Hot today. Lethargic all week; I slept yesterafternoon rather than getting under the hot bar. Today was the same - I actually laid down, but before nodding off, rallied for one of those don't wanna do it today but done did it anyway sessions. 

Front squat, on 2.00
5x135//5x155/x6/x7/x8/x5
17 mins.

- 1 min -

Triplet, 4 rounds, HT timer
Pull up x5's
OH Press, no count @ 135
RDL x10 @ 135
... one more pull up.
16 mins.

7.5 hours - 2130/0500. 34 minutes total. PE: 8.

Monday's recap: 414 cals under for the week, at 2167/day. 
Average macros: F 113g 46%, C 162g 29%, P 141g 25%. Numbers here are a bit better than the previous week - not trying, just were.

HT Comp - Quick Triplet - July 19

Very quick Hpull, Vpush, RDL triplet before churchgoing.

4 rounds, HT timer
RDL x10 @ 135
Pendlay Row 6-7 @ same
OH press 6-7 @ same

9 hours - 2230/0730. 15 minutes total. PE: 7. 223/14.

HT Comp - Squat n' PushPull 5x5 and 5 - July 18

Oly Squat, on 2.00
10x 135/8x 185/7x 205
5x5 @ 225
17 mins.

- 1 min -

Ring couplet, 5 rounds HT timer
Ring Row x max reps
Ring Dip, try to match reps with row set
13 mins.

9 + 1 hours - 2200/0730. 31 minutes total. PE: 8. 222/15.

HT Comp - Oly Squat - July 16

Once again, it's good I'm on a cutting cycle, so I don't get disgusted or discouraged at the want for work. Life, you're getting in the way of my meat castles in the clouds. Stop it.

Oly Squat, no count sets, HT timer on 1.15
2 for depth @ 135
5x reps for depth @ 185
13 mins.

8.5 hours - 2130/0600. 13 minutes total. PE: 6. 

HT Comp - Pull and Triplet - July 14

Pull ups, HT timer

7 xmax reps (7-4's)

9 mins.

Triplet, HT timer, 4 rounds

Ring row x max reps

RDL @135 x8-10

Push Press @ 135 x6ish

... one more Press

17 mins.

Pretty hot at 99 degrees, had to move the bar out of the sun because it was hot to the touch. Pull ups need some attention.

8.5 hours - 2130/0600. 26 minutes total. PE: 7. 222/13.

Easy Week - July 8/9

Vacation week on the island. Just took time out to do overload sets of pull ups/push ups one day, a long NEPA geo-walk on a couple of days, and some split squats another. Snorkeled just about every day. Just low-focus, low-intensity activity all week. 

Stayed within my boundaries on Loseit all week, didn't pig out or do anything dumb with beers. 1072 cals under for the week, at 2173/day. Average macros: F 90g 37%, C 227g 42%, P 117g 21%. So calories were within bounds, but the makeup wasn't anything to be proud about. But that's not the focus this cycle, so.

HT Comp - 4 for the 4th - July 4

Oly Squat, for depth
8x 135/5x 185/x6/5x 225/x6/x8
13 mins.

- 4 mins - 

Triplet, HT Timer
5 rounds (4 dips)
Power clean @ 135 x5+
Ring Row x max reps
Ring dip x12 
18 mins.

8 hours - 2300/0700. 36 minutes total. PE: 7.

HT Comp - Front Squat Triplet - July 1

HT timer, in the nasty heat and humidity.

5x6 Front Squat @ 135#
5x max reps Chins
4x8+ Ring dip
18 mins.

5.5 hours - 2230/0400. 18 minutes total. PE: 7.