Hedge's Ramblinz

Wa - Horz Antagonists - Jan 28

2012-01-29T10:20:00.000-08:00

9 rounds in .30 on 1.15
Bench on the max rack @ 135#x12/185x10/225#x10/x10/x10/x8/x6/185x10/135x10
Horz pulls under the bar with chin grip x10-x6's
22 mins.

9.5 hours, 2200-0730/24 hours. 22 mins total, PE: 7. 220/12.
37/30/33%, 144C-160P. 2347 cal.

Cl - Didn't We Just Do This? - Jan 27

2012-01-27T16:14:00.000-08:00

Buy in:
3 rounds
hyperflexions x15 / KTchest x12
6 mins.

4 rounds in .30 on 1.15
prone hamstring curls @ 110# x10
extensions x12 @ 160/180/200/220#
11 mins.

3x8 assisted pistols (hands high - which is to say, easier)
7 mins.

8 hours, 2300-0700/72 hours. 24 mins total, PE: 6.
42/30/28%, 145C-138P. 2480 cal.

Cl - Pistol Day - Jan 24

2012-01-24T15:11:00.000-08:00

Let's get right to it today. So I did.

5x max reps assisted pistols - 8/8/9/8/7's
14 mins.

3 rounds x12's
Prone hamstring curl @ 105#
Extensions @160/180//
Glute iso kickbacks @ 75# (2 rounds here)
10 mins.

6.5 hours, 2300-0530/24 hours. 24 mins total, PE: 7. 220/14.
30/41/29%, 248C-177P. 2717 cal.

Ca - Easy Antagonists - Jan 23

2012-01-23T15:14:00.000-08:00

First day back in a normal shoe. My lifting flats got soaked and thrown out with the rotten blood - and I fear my right orthotic as well. Sigh. 2.5 more weeks of easy hypertrophy and recovery for the toes, then we'll start to ramp up frequency and volume.

Buy in:
4x
10 feet to bar / 15 hyperflexions
7 mins.

5 rounds in .30 on 1.15
Max rep seated press in the max rack @ warm up, 95#/115#///
Max rep neutral grip pulls with assist @ 90#/75/60///
13 mins.

8 - 1 hours, 2230-0730/72 hours. 21 mins total, PE: 6. 219/14.
39/32/29%, 201C-180P. 2479 cal.

Cl - Accessorizing - Jan 20

2012-01-20T16:21:00.000-08:00

See, it's day 5 in a row and I'm feeling flat. Should take it off, but I have tunnel vision. Instead, deloading a bit.

Buy in
3x 12 hyperflexions/prone hamstring #105
7 mins.

4x
extensions x12 @ 160#, then 180# for the next three
glute iso kickbacks @ 75# x12
12 mins.

9 hours, 2130-0630/24 hours. 19 mins total, PE: 6. 217.
44/22/34%, 127C-199P. 2783 cal.

Ca - Simple Cycle - Jan 19

2012-01-19T14:33:00.000-08:00

No buy in today.

6 rounds in .30 on 1.15:
Horz pulls (12-8's)
DB reclining presses 12-10's @ 65#
Assisted pulls w/ 80# x10's

Horz pulls gave out first. I meant to use the DB 70's, but I couldn't clean them into pressing position with my foot in this boot.

8 hours, 2230-0630/24 hours. 24 mins total, PE: 7. 219.
37/8/55%, 37C-258P. 2255 cal.
I ate a whole freaking rotisserie chicken for lunch, and drank a whole Chateau du Cacheflo with dinner. Still, huge win.

Cl - Leg Circuit - Jan 18

2012-01-19T12:32:00.000-08:00

Entering the pistol zone. 8's+ today, first try last week was 5's, Monday was 7's, next Monday will be sets of 9's+. LP on the new skill.

4 rounds in .30 on 1.15:
hyperflexions (15's-12's)
Pistols with smith rack assist 8/8/10/8
Extensions x12 @ 160#
Prone curl x12 @ 105# - these felt easy today, making some progress.

8.5 hours, 2200-0630/24 hours. 22 mins total, PE: 8. 219.
38/28/34%, 175C-217P. 2611 cal.

Wa - Bench n' PullPull - Jan 17

2012-01-18T10:49:00.000-08:00

Easy bench for hypertrophy in the max rack (which is to say, both easier and harder). 10's, no timer, no spot required.
135#, 225#, 245, 245, 245, 225.
16 mins.

5 rounds:
Horz pulls (10's - 8's)
Neutral grip vert pulls with assist @ 75# (10's - 8's)
13 mins.

8.5 hours, 2200-0630/24 hours. 29 mins total, PE: 7. 218.
36/33/31%, 201C-188P. 2413 cal.

Cl - 4 Way Circle - Jan 16

2012-01-16T16:35:00.000-08:00

Working on the pistols, as the Toes heal. Still in the boot.

4x the circuit, no timer (5 mins per round, approx):
Max rep hyperflexions
Pistols with assist off the handles in the back of the Smith machine (7's)
Extensions x12 @ 160#
Prone curl x12 @ 105#

Exited shaky legged. Pistols are the Ka-blam.

8.5 hours, 2200-0630/18 hours. 21 mins total, PE: 8. 216.
39/17/44%, 94C-239P. 2228 cal. Damn, a W-in.

Ca - PullPullPush - Jan 15

2012-01-16T16:29:00.000-08:00

Just a bonus day to round out the week into a 3 and 3 split.

Buy in:
in .30 on 1.15
3x max reps (10's) KtE
3x 15 hyperflexions
... and one more KtE.
9 mins.

Same count, 3 rounds:
Strict Pull up with 60# assist (8's-6)
Bar dip with same (12's)
Horz pull x max reps (12-10)
... one more pull @ 75# assist.
12 mins.

Was really tired Saturday night, went to bed at 2000.

10.5 hours, 2030-0700/48 hours. 21 mins total, PE: 7.
51/28/21%, 167C-123P. 2470 cal.

Cl - Pistol Grips - Jan 13

2012-01-13T23:38:00.001-08:00

4 rounds:
Max rep Pistols, with grip assist (7's)
Prone hamstring curls x11 @ 105#
Extensions x12 @ 140/160/180/200#
Took great care to keep the weight back on the pistols, and feeling how the deep drop feels for the first time. The pistols took more out of me than one might have imagined. Imagine it. Then go do four sets and experience what I was feeling.

9 - 2 hours, 2200-0700/48 hours. 19 mins total, PE: 6. 216.
42/29/29%, 171C-175P. 3142 cal. Tommy Castro Beer Lose.

Wa - Charlie Hustle - Jan 11

2012-01-12T18:24:00.000-08:00

Quick one just to git 'er done. Ryan on the spot, so I just benched for reps, not weight.

Couplet, no timer, just switching off.
Bench in the maxrack 135x10, 225x10, 235x10,x10,x9,x8 /
Max reps Horz pulls under the smith bar (10's, mostly)
17 mins.

Cash out:
3x max reps (8's) chins with 75# assist.
5 mins.

7 hours, 2300-0600/24 hours. 18 mins total, PE: 7. 219.
32/39/28%, 186C-135P. 2220 cal.

Cl - Accessorizing - Jan 10

2012-01-10T16:30:00.000-08:00

Buy in
4 rounds in .30 on 1.15
Hyperflexions x13-15
Hanging KtE x10
10 mins.

4 rounds in same
extensions x12 @ 160
prone hamstring curls x10 @ 105
10 mins.

6.5 hours, 2330-0600/24 hours. 20 mins total, PE: 6. 218. Won't be any BF% readings for a bit, since I still have gauze around my foot.
47/4/48%, 14C-157P. 1507 cal. A bit light, but win.

Ca - PushPushPull - Jan 9

2012-01-10T08:48:00.000-08:00

After 5 days of sedentary living that would make the Super Size Me douchébag proud, got in with Wic and Ryan for 5 rounds of push/push/pull hypertrophy. It's gonna be semi-lame for a few weeks, but after a week lying completely flat, anything.

5 rounds in .30 on 1.20
DB recline press @ 55# x12-10
Bar dips - assisted @ 75# x12
Cable row @ 180/195# x12-10 with the box handle (T-handle was in use by retards. I hate January.)

8.5 hours, 2030-0700/5 days. 18 mins total, PE: 7. 219.
42/32/25%, 131C-103P. 2135 cal.

531 - Bench - Jan 3

2012-01-05T06:47:00.000-08:00

531 Day one. And done.

Buy in
4x 15 hyperflexions
6 mins.

Pulls - didn't want to start with these, but the bench rack was taken. And taken.
5 rounds of the couplet in .30 on 1.15
Pulls on the gravitron w/ 75# assist / Cable rows @ 185# x10-8
12 mins.

531 Bench -
Called for 5x 175#/x205/x235
Actual: 10x 185#/8x 205/6x 235
6 mins.

Cash out
3 rounds of the couplet in .30 on 1.15
11x bar dips with 75# assist /10x curl @ 80#
8 min.

Replacing the GD curl bar on the gun rack, it slipped off the pins to the left. That side of the bar fell off, and I swept back the left foot. The left weights pounded the floor, but the right side of the bar fulcrummed down like the heavy end of a sledgehammer onto my planted and awaiting punishment right foot.
At first, I just laughed that I'd moved the wrong foot out of the way. There was no pain at all, just dents in my shoe from the impact. Then shock set in. With the foot numb, I figured I might as well finish the cash out, then went into the bathroom to change and surveyed the damage. The foot was no longer numb. Untied the shoe and the rush of blood into the foot was a wake up. The big toe had been shattered and popped open like a tomato. The second toe got fractured in two.
Ended up with 5 stitches to close the big toe, a few more in the nerve center of the nail bed to cinch up the damage after the doctor jimmied off the nail.
Won't be doing anything that involves pushing with the toe for 4 to 6 weeks. ... the shortest 531 cycle in history.
I'd post pictures but honestly, I don't really want to relive those images in my mind, let alone be responsible for passing them along to anyone else.

8.5 hours, 2030-0700/24 hours. 33 mins total, PE: 7. 220/14.
56/15/29%, 74C-139P. 1995 cal.

Just DE Deads - Jan 2

2012-01-02T17:19:00.000-08:00

Home over the break, so nothing heavy happening today. Doing yard work and getting a tight back from raking and cutting up mulberry branches. Seemed like some posterior chain work is in order.

Death by DE Deadlifts
14 rounds @ 120#, could have done more but was just focusing on perfect form and high bar speed. When form was beginning to break down, and was feeling a little strain out back, I peeled off.
14 mins.

Cash out
3x max reps power wheel rollouts

8 hours, 2330-0800/24 hours. 17 mins total, PE: 7. 221/16.
43/38/19%, 219C-107P. 2265 cal.

Just Pulls - Jan 1

2012-01-02T17:15:00.000-08:00

Buy in
3x 20 pumps

9 rounds max rep pulls in .30 on 1.15
alternating neutral grip and overhand friction grip on a playground pipe (6's, mostly)
11 mins.

8 hours, 0030-0800/24 hours. 15 mins total, PE: 6.
30/33/37%, 132C-145P. 1995 cal.

Bonus Day - Dec 31

2011-12-31T10:05:00.000-08:00

Let's end the year the way we should: squatting. Was supposed to take today as off, but. What's 10 mins going to hurt? Just greasing the groove.

Buy in
Power Wheel pumps

7x max reps in 30 on 1.15 @ 120# (11's-10's)
Ass in the grass. It's not a lot of weight, but just rep count, a little kick to the CV system, and a pretty good quad pump when all was said and done.
9 mins.

5.5 + 2 hours, 2330-0500/24 hours. 14 mins total, PE: 8.
39/22/39%, 141C-248P. 2659 cal.

2011 - Year in Review

2011-12-31T06:45:00.000-08:00

Thinking back now, I'm remembering this year as one in which I had hopes for a lot of good things to happen - and many did - but as I take a little stock, many of the good changes I had hoped for didn't materialize. Much of it because I didn't make change occur. Some few changes weren't because others didn't, but I don't have control over that - only over my own ability to inspire - and I don't see that I was living inspirationally this year, even to myself.

In my own little circle of influence, I took two steps forward and one step back. Certainly this was true in my PFT.
This year I woke up to the world of nutrition, finally journaling via the LoseIt! app on the iPhone. There, I realized that my breakdown on the big three was inverted - I was eating twice the carbs and half the protein I'd been imagining I was consuming.
I had a goal to pare down from 221 to 204, and did.
I did a high frequency period in June that expanded my vision for what I can do. 9 sessions a week with one full day off, and I think I can do more. It was a tight, focused time.
I learned a bit about working with just myself, a bar, and mean ol' Mr. Gravity while the Anytime Fitness in Shafter ramped up. The free weights area was an open area with one bar and 245# of oly plates. Re-learning the basics of press, squat, deadlift, pull up, clean, overhead squat ... at first I joked about the lack of equipment set up there, but only after the standard equipment arrived, really realized what a blessing that bar-only time was.
I did a short period of linear progression in the Fall followed by hypertrophy (in circuits) and completely dropped any running after the summer, and metcons, and finished the year stronger - and back up to 223#.
We did Volkslauf and Lighthouse, and both felt great. I PR'ed a few WoDs, but I'll have to check on which they were. My mile time was stanky, at 7:30, then down to 7:38 when I'd lost 20#. Go figure.
I did take time off the left achilles, as running always made it feel like some bone in my ankle was sawing through the tendon. I will bike more, and run less, in 2012.

At church, there was hope for change as one associate pastor left, and another arrived. A good change. Working with the staff is strange waters for me still though. I feel very out of place in a place that was once more my home than home for me. I'm apathetic now, and where I felt a determination to help be a catalyst for change there at the beginning of this year is now a feeling that I am not going to see a difference until the staff changes - and that myself or my family will not really learn, change or grow there. Could be just me, I'm sour on playing church. I'm sour on sermons as a construct. I'm sour on my own expectation for growth to come from outside rather than from my own gut.
Like a good gym, a good church makes growth easier. If I re-learned that a bar-only can be a blessing in the gym and all the motivation comes from within, I re-learned that one can move forward without a lot of external energy. But it's uphill. I'd do better in a Crossfit box with a supportive crew who are as motivated than I am (and more), and I'd do better in a church where the norm is to follow Jesus.
To that end, I'll see if I can find both a better gym, and a better church, in 2012.

I reawakened to the import of investing in a few this year. I have children who will only ever have one father. Not only do I enjoy them, I feel the weight of their expectation for my interest. I'm not interested in wasting time with people who will only ever be acquaintances. I'm penciling in some pointed time with those who I know will count this year.

Other random events this year: We went to Disneyland a few times, Catalina and Carpinteria, Setzer in December, helped Bennetts move.
In 2012, I want to evaluate these traditional trips, and keep only the ones that matter,
Gonna revise the family budget.
Gonna test benchmark WoDs, Maxes, and yes, even body composition this year. I forsee 9 40-day periods, starting with a 5/3/1 and hypertrophy.
Going to make regular time to play music with Haley and CC, guys' days with Kon, date nights with L. Going to solve the garage clutter and CF area in the backyard.
I'll do a bit more geocaching (placing), some homebrewing (less tasting), and stick with the UFC watching.
I did the burpee challenge two years ago. This year, I'll see how many consecutive days I can log a work out. I'll be careful to deload, but no nothing days. Gonna stay anabolic.

That's all for now.

Ca - PullPushHinge - Dec 30

2011-12-30T23:03:00.000-08:00

5 rounds in .30 on 1.15:
Max rep chins (deadhang, 6's mostly)
Push press @ 120# - 8's+
KB swings - 15's

Plus 3 more rounds of overhand pulls, just because it's a pull-focus day.

9.5 - 1 hours, 2300-0830/24 hours. 21 mins total, PE: 8.
38/36/27%, 226C-167P. 2984 cal. Lose.

Wl - Back to Back - Dec 29

2011-12-29T13:03:00.000-08:00

Not the volume of Monday, but pretty much the same hammer falling.

Back Squat
10xbar/ 10x 135#/ 8x 225#/ 8x 225/ 8x 205/ 8x 185/
16 mins.

Circuit - 4 rounds
Calves on the A-Frame @3 singles/doubles 8/15 - then @4 5/12's x2, then @3
Prone hamstring @90 x12/ @100 x10 x3
Extensions x12 @ 160 - warming up to this new machine
14 mins.

...one final set of lunges in the rack with 95# just for practice.

9 hours, 2230-0730/24 hours. 31 mins total, PE: 8. 222/13.

9 - 3 hours, 2230-0730/24 hours. 50 mins total, PE: 8. 223/15.
38/27/35%, 176C-226P. 2594 cal.

Wa - Press, Damn You - Dec 28

2011-12-28T14:26:00.000-08:00

DE Bench Press
1x10 135# / x10 185/ x10 225/ x7 245/ x5 275/ x4 275/ x7 245
Remember how I was wondering if I was any stronger...? Today it was just like that. Was gonna be a pulling day, but the pressing just owned shit. Sad as heck that I was squatting 8's @ 185# yesterday, and today, this. I'd prefer they were swapped out.

6 rounds in .30 on 1.15 of the circuit:
Wide grip row machine x12-10 from 105 - 185 (next time I just pull the stack)
Recline DB presses w/ 65's (6's)
Assisted pulls 10's with 0 to 75#
Assisted dips - 12-10's with 0 to 75#
This created one massive pump.

9 - 3 hours, 2230-0730/24 hours. 50 mins total, PE: 8. 223/15.
41/22/37%, 135C-233P. 2710 cal. We'll chalk this one up as a small-W win.

Wl - MaxRack Testing - Dec 27

2011-12-27T15:34:00.000-08:00

On a nutritional note, this is two pounds over the bloat that started me on the LoseIt! journaling trek. Am I bigger and stronger now than then? Um, bigger is a numerical certainty - without measurements, who could know much about composition? The scale BF% readings are basically the same.
Time to quantify everything.

Buy in:
3 rounds:
hyperflexions x13 /
prone hamstring x12 @ 90# /
extensions x12 @ 140# (new machine) /
calves on the rails press x15 up to 275# /
seated calves x12 @ 50#
12 mins.

Back Squats in the new MaxRack. Yeah, it was strange. Just trying to drop them deep, but machine feels like it's shoving you back over on your ass. Besides the lateral support (which I hate), I can get used to it. At the least, if I'm going it alone, I won't mind the safeties. I'm looking at the bright side - at least they didn't just drop in a shitty smith machine and call it a power rack. They did take out our old barbell. Going to miss him. It was a spartan 6 months, and I learned a few back to the basics things along the way.
Warm up @ bar, then 1x10 @ 135#, 3x8/1x10 with 185#
18 mins.

Cash out with two more of the circuit.
8 mins.

8 hours, 2330-0730/48 hours. 39 mins total, PE: 8. 223/15.
32/38/30%, 211C-166P. 2561 cal. Lose.

Pull/Swing n Pull - Dec 25

2011-12-25T17:11:00.000-08:00

Another one of these Holiday-Filler workouts. If yesterday was push/hinge, today's pull/hinge. You see what I'm thinking. That means that tomorrow's gonna be some ass in the grass pain.

6 rounds, in .30 on 1.15
max reps pulls (10's down to 6's)
then
3 rounds, same count
Single arm KB swings - left/right (15's)
ring rows (12's)

6 + 2 hours, 0100-0700/24 hours. 21 mins total, PE: 7. 222/14
30/34/35%, 189C-197P. 2753 cal. Lose.

PC n Press - Dec 24

2011-12-25T17:06:00.000-08:00

Just tired of feeling like a bloated log and doing nothing but eating until it hurts this week. Didn't squeeze in anything on Wednesday, as the gym was closed, and Thursday was devoted to the Japanese cold-unfiltered-demons of inebriation and Basque gods of gluttony. I have never thought or said it before, but I'm saying it this season: I've been eating too much, and can't wait for the holidays to end so I can live hard once again.

3 rounds in .30 on 1.15:
max reps Push Press @ 120# (9's)
then
6 rounds, same count, same bar
max reps Power clean and press (8's)

8 + 2 hours, 0000-0800/3 days. 10 mins total, PE: 7. 222/14.
51/32/18%, 151C-84P. 1999 cal.

Death by Thrusters - Dec 21

2011-12-21T15:53:00.000-08:00

Supposed to be a Wl day, but my workout time was located at the intersection of Chronic Cough and Gym Is Still Setting Up New Equipment. Pair of dumbells and 10 mins was enough.

Death by DB Thrusters
@55's - 9.7 rounds.
Did 9 rounds unbroken, no problem. Round 10, I got 5, then hung the DBs at my waist and couldn't get them to go back up. It's unnatural how quickly the wheels fall off under this format.

9 - 1 hours, 2200-0700/72 hours. 10 mins total, PE: 9. 220/14.
25/47/28%, 238C-140P. 2283 cal.

Read (and Read and Read) the Label.

2011-12-21T15:25:00.000-08:00

MuscleTech Smart Protein™ Bar. It's got muscle and protein in the name.

In the wrapper, though, it's more sugar than protein. While the callout screams 20g Protein! The bar has more grams of carbs than 20... but that's not being advertised.
The 30 grams-of-protein bar has 38 grams of carbohydrate. There's a reason it tastes like Triple Chocolate Chips.

Ingredients: Protein Isolate Blend (Whey Protein Isolate, Milk Protein Isolate), Soy Protein Isolate...

How's this possible? Reading the ingredients list on the label shows the first and second ingredients as Protein - if you read the parens, it's one, two, three, four - Protein, Protein, Protein, Protein. Awesome.

How's it even possible to have more carbs then?

Let's read on.

Ingredients: Protein Isolate Blend (Whey Protein Isolate, Milk Protein Isolate), Soy Protein Isolate, Chocolate Coating (Maltitol, Palm Kernel Oil, Whey Protein, Sugar, Cocoa Powder, Soy Lecithin, Vanillin), Chocolate Cookie Pieces (Wheat Flour, Sugar, Partially Hydrogenated Soybean and/or Cottonseed Oil, Cocoa (Processed with Alkali), Salt, and Sodium Bicarbonate), Glycerine, Polydextrose, Corn Syrup, Water, Hydrolyzed Gelatin, Fractionated Palm Kernel Oil, Sugar, Rice Flour, Cocoa (Processed with Alkali), Fructose, Natural and Artificial Flavors, Chocolate Liquor, Non Fat Dry Milk, Salt, Soy Lecithin, Rice Starch, Sucralose, Evaporated Cane Juice, Peanut Flour, Wheat Starch, Almond Flour, Pecans, Walnuts, Cashews, Hazelnuts.

Combine all those sugars and starches and flours and shites and the grand total is more than the proteins. It's simple math, just with the numbers hidden from view.

A reminder that the bottom line - total protein vs. total carb - is the way to weigh your protein bar, if you must eat one. The manufacturer's ingredients breakdown is usually deliberately misleading. Smart Marketing, but not Smart Protein.

Ca - PushPullaton - Dec 18

2011-12-19T16:43:00.000-08:00

6 rounds in .30 on 1.15
Recline DB press @ 50s x12-13
Lifefitness vert pull machine x12's
15 mins.
The DBs were too too light, but that's all we had to work with in the hotel gym. Good posterior delt work on that machine.

Cash out
5 tabata rounds:
4 way planks/DB thrusters x10 @ 40's
10 mins.
These sucked.

8 - 2 hours, 0100-0900/48 hours. 27 mins total, PE: 9.
45/38/17%, 294C-129P. 3114 cal. Major Lose.

Cl - Overhead Squat - Dec 16

2011-12-17T08:59:00.000-08:00

Minimum day.
4 rounds.
Overhead Squats 65#x10/75x11/85x12/95x13/105x14
Simplicity calf x15 @ 14/15/16/17

After the first set, squats were real deal deep. Pretty stiff on that first set these days though.

9 hours, 2200-0700/24 hours. 13 mins total, PE: 8. 216/15.
40/34/26%, 199C-148P. 2638 cal.

Ca - Hypertrophy Pulls - Dec 15

2011-12-15T15:45:00.000-08:00

Death by pull downs, kinda.
6 doubled rounds, on the Simplicity, @ 13 just to get things going.
6 mins.

Main set:
4 rounds x10 in .30 on 1.15
Simplicity bench @11
Bent over rows @ 115#
Press @ 115#
Simplicity pulls @ 13
20 mins.

Cash out
3x
10 oly curl @65#/75/75
20 pumps
8 mins.

9 - 3 hours, 2200-0700/24 hours. 34 mins total, PE: 8. 217/13.
44/22/34%, 158C-248P. 2935 cal.

Cl - Dead Rounds - Dec 14

2011-12-14T14:20:00.000-08:00

Wow, woke up a touch sore from the power cleans yesterday. I never would have predicted that, especially with the double count rounds - was keeping the volume low in the hopes of keeping the bar speed high. Win.

Buy in:
5 tabata rounds of the quad:
Squat/plank/side plank/side plank/boat
12 mins.

Main set:
3 rounds:
Deads @ 215# x8/10/10
Seated curl x11 @ 130/145/160
Extensions x11 @ 160/175/190
Simplicity calf x15 @15/16/17
16 mins.

9 hours, 2200-0700/24 hours. 28 mins total, PE: 8. 217/13.
32/32/36%, 182C-208P. 2274 cal.

Ca - Death by Power Cleans - Dec 13

2011-12-14T14:10:00.000-08:00

Death by Power Cleans - 5 double rounds + 11 reps @ 115#
Took a blow during what was round 6, but waited too long to get the last rep in.
7 mins.

4 rounds of the circuit in .30 on 1.15, shooting for 12 reps per round:
Simplicity pulls @ 13/13/13/12
Simplicity bench @ 12/12/12/11
Bent over row @ 115#
Simplicity press @ 11/11/10/drop set,11-8
21 mins.

cash out:
3x 65# oly curls / downward dog stretch
5 mins.

10 hours, 2100-0700/24 hours. 34 mins total, PE: 9. 216/14.
46/12/42%, 50C-175P. 1876 cal. Should have taken some protein in the afternoon, but, Win.

Wl - Front Squat - Dec 12

2011-12-12T15:29:00.000-08:00

Front Squat. Good form throughout.
10x bar, 10x 95#, 8x 145#, x7, x6, x6, x6
12 mins.

3 rounds of the Circuit:
Simplicity calves @ 14/15/16/(17) x15
11x extension @ 160/175/190
RDL @ 145# x8/x10/x10
11 mins.
One more calf there, as you see.

9 hours, 2200-0700/48 hours. 24 mins total, PE: 8. 219/14.
36/11/53%, 38C-191P. 1487 cal. Win.

Ca - Bonus - Dec 10

2011-12-12T15:24:00.000-08:00

Was supposed to take today off, but I'm feeling like it, and, knowing that I'll be drinking beers and watching UFC tonight and won't be doing anything tomorrow but drinking beer and watching cyclocross.

5 rounds in .30 on 1.15
max rep pulls (10's to 8's, pretty much)
max rep press @ 120# (same)
... one more dose of pulls.

11.5 - 2 hours, 2100-0830/24 hours. 11 mins total, PE: 8. 220/15.
27/33/41%, 194C-240P. 3015 cal.

Wl - 4-3/4-4 - Dec 9

2011-12-09T14:21:00.000-08:00

No timer today. Just feelin' it.

Circuit:
3 rounds:
x10 Ov squat @ 55#. Rock bottom.
x11 extensions @ 160/175/190
x11 seated curl @130/145/160
...and one more go at the squats.

then
4 rounds:
Simplicity Calf x15 @ 14/15/16/17 -- Deads x10 @ 185/195/215/215

10 hours, 2100-0700/24 hours. PE: 8. 217/16.
31/29/41%, 181C-257P. 3076 cal.

Ca - Death by Bent Rows - Dec 8

2011-12-08T16:36:00.000-08:00

Death by Bent over Rows - 8.10 double rounds @115#
10 mins.

Simplicity Bench, Press, Pull circuit
11's @12-10-14, for the most part, in .30 on 1.15
16 mins.
It's hypertrophy, who gives a crap about specifics?

3 rounds
Oly bar curls x10s @ 65#
4 mins.

8.5 hours, 2200-0630/24 hours. 31 mins total, PE: 8. 220/15.
29/14/57%, 69C-282P. 2351 cal. Win.

All in the Numbers.

2011-12-08T08:12:00.001-08:00

You need to do two things to get stronger: add weight and do more reps. The answer has never been: lift light weights for high reps, or lift heavy weights for few reps. The answer remains: Lift heavy weights for high reps. - Dan John

Wl - Death by Squats - Dec 7

2011-12-07T15:59:00.000-08:00

A little death.

Buy in:
Tabata 3-way planks and banana boats - I dunno, 6 rounds? Spent a goodly amount of time messing with the timer.
14 mins.

Death by Squats - double count @ 115#
6 rounds.
7 mins.

4 sets of calves on the Simplicity @ 14/15/16/15 x15
6 mins.

... one more squat x20 as a final FU.

7.5 hours, 2330-0700/24 hours. 30 mins total, PE: 9. 218/15.
32/32/37%, 133C-153P. 1808 cal.

Ca - Thrusters n' Such - Dec 6

2011-12-06T16:38:00.000-08:00

Buy in:
4x
Thrusters @ bar/@95#
Pumps x20
11 mins.

4 rounds, Antagnonists in .30 on 1.115:
Simplicity Bench @ 11 x11 / Simplicity pull @13 x11
13 mins.

...one set of bent over rows, what was going to be a 3 round cash out, but I thought better of it after 5 reps.

8 hours, 2000-0700/24 hours. 26 mins total, PE: 8. 219/15.
37/34/28%, 219C-181P. 2779 cal.

Wl - Death by Double Deads - Dec 5

2011-12-06T16:32:00.000-08:00

Death by Deadlift - double count.
7 rounds @ 155#
Not much to say here, just ran out of gas on the last round. Breathing is difficult. Sore on day two.
7 mins.

3 rounds:
Extension x11/ Seated curl x11/ Simplicity calves x15
11 mins.

9.5 hours, 2200-0730/72 hours. 18 mins total, PE: 9. 219/14.
40/27/33%, 129C-156P. 2098 cal.

Ca - Death by SDHP - Nov 30

2011-11-30T16:20:00.000-08:00

Death by Sumo pulls @ 115#. Can't believe I've not done this (at least, not logged the effort). So, a new PR today.
11 rounds plus 7 reps. Felt great through 10, then just had some real difficulty with 11, ending the round as 12 started.
12 mins.

3 rounds in .30 on 1.15:
Simplicity bench x12 @ 11
Simplicity pulls x12-10-9 @ 13-13-12
Bent over rows @ 115# x12-12-10. Feel the friggin' burn.
13 mins.

I dunno, right now I don't feel great, so I'm downshifted into hypertrophy mode. I have high hopes for the annual plan starting in Jan.

11.5 - 1 hours, 2000-0730/24 hours. 25 mins total, PE: 9. 216/14.
40/16/44%, 94C-259P. 2736 cal.

Wl - Deeper - Nov 29

2011-11-29T15:15:00.000-08:00

3 sets of each, alternating in 1.00 on 2.00
Back squat x10 / Front squat x10 @ 115#, 125, 135
11 mins.

Simplicty Calf x15 @ 13, 14, 15, 16
RDL @ 135# x10 (three rounds only)
10 mins.

9 hours, 2200-0700/24 hours. 22 mins total, PE: 8. 216/12 (wet).
33/25/42%, 114C-192P. 1954 cal.

Ca - PushPull Antagonists - Nov 28

2011-11-28T17:10:00.000-08:00

Lazy, and I don't feel so good. In general, not just pre- or post-.

Buy in:
3 rounds Pumps x20 / Overhead Sqt @ 45#, 65, 95 x10
One min rest between rounds.
10 mins.

Antagonists - 4 rounds in .30 on 1.15
Simplicity Bench @ 12 x10
Bent Over row @ 115# x11
Press @ 115# x10
Pull down @ 13 x10
...one more bench @ 11 for good measure today.
17 mins.

Cash out:
3x10 barbell curl @ 65#
3 mins.

9 hours, 2200-0700/3 days. 30 mins total, PE: 8. 218/14.
34/13/53%, 57C-241P. 1785 cal.

Cl - Stability & Squat - Nov 25

2011-11-25T16:29:00.000-08:00

Power wheel, 4 rounds of each in .30 on 1.15:
Back stability holds
Pumps
Rollouts
16 mins.

5 rounds, Squats with 120# on the same timer.
6 mins.

9 + 2 hours, 2300-0800/3 days. 22 mins total, PE: 7. 218.
34/29/37%, 167C-211P. 2867 cal.

Ca - Quad Circuit - Nov 24

2011-11-24T08:17:00.000-08:00

4 Rounds in .30 on 1.15:
Pull ups / KB swings 1.5 / Press @ 120# / Ring Push ups
22 mins.

7.5 hours, 2330-0700/3 days. 22 mins total, PE: 7. 218.
35/38/27%, 186C-135P. 2549 cal.

Ca - Hotel PushPull - Nov 21

2011-11-22T10:48:00.000-08:00

Simple, on the way into Disneyland.

7x10 pulls / 6x11 reclining DB presses @ 50's

8 - 1 hours, 2300-0700/3 days. 15 mins total, PE: 7.
45/30/25%, 174C-147P. 4220 cal.

Death by Thrusters - Nov 17

2011-11-17T18:22:00.000-08:00

Death by Thrusters @ 95#
12.8 rounds. It all felt pretty good, could've used a little more rest at the end there - just to keep from coughing.
14 mins.

Cash out:
Simplicity calf xMax reps @ 13,14,15,15,14,13
8 mins.

10 - 4 hours, 2100-0300/48 hours. 22 mins total, PE: 9. 217/14.
39/14/47%, 59C-201P. 1704 cal.

Ca - PC + PushPull - Nov 15

2011-11-15T13:51:00.000-08:00

Today called for a test on Sweet Humble Pie, but I'm not up to any metcon yet. Just doing cleans on a regular min on, min off timer sent me into coughing fits today. I'm about 85% and ticking upward.

Buy in:
Power cleans x10 @ 95#, 105, 115, 125, 135
in 1.00 on 2.00
9 mins.

Push/Pull circuit
4 rounds x11 in .30 on 1.15
Bent over row @105#
Press @105
Simplicity Pulls @ 14, 13, 12
Simplicity Bench (duos) @ 10, 11, 11
15 mins.

9 hours, 2130-0700/24 hours. 25 mins total, PE: 7. 218/12.
40/26/35%, 138C-186P. 2410 cal.

Cl - Front Squats n' Circuit - Nov 14

2011-11-14T21:23:00.000-08:00

Buy in:
4x10 overhead squats @ 55#
7 mins.

4x
RDL @ 95# x11
extensions @ 160# x11
Simplicity calf x15 @14-15
Front squat (knees out, hips out, ass in the grass) x11 @ 95#
20 mins.

One more extension, calf and squat because I wasn't up to it today. Don't ask.

9 hours, 2130-0700/3 days. 27 mins total, PE: 8. 218/14.
32/47/21%, 320C-143P. 3487 cal.

Moose Drool Ale - Spit n' Image

2011-11-10T15:53:00.000-08:00

It's brown, it's named after a large North American ungulate, and its name suggests oral incontinence. Ah, we market product with our minds, but we drink beer with our mouths! Which is why this American brown ale is your new favorite session beer. Dense layers of malt, caramel, baking chocolate, and a hint of light-roast coffee give way to reveal a hop character you'll be surprised to find if you're used to drinking English brown ale. The finish is complex but balanced, and the gravity is not so high as to keep you from having another.

Sunday.
MattT and I at Walker's place. Another remote brewing on Walker's new turkey burner that seemed to flame out every 15 mins. Used a pair of Northern Brewer Caribou Slobber knockoff kits, but swapped out the Windsor for dry Nottingham (one packet did 10 gallons marvelously well), and added a honey bear to the second 5 gallons just to see what can happen.

Steep Grains - 45 mins up to 170 degrees, in two bags
.5 lbs Briess Caramel 80L
.5 lbs Fawcett Pale Chocolate
.25 lbs Black Malt

Fermentables
12 lbs Amber malt syrup
2 lbs Amber dry malt extract
1 lb Honey late addition (5 min boil)

Hops
2 oz US Goldings (60 min)
2 oz Liberty (45 min)
2 oz Willamette (15 min)

Not too much to report on brew day. All went easily and well. OG: 1050 without the honey, 1064 with - shooting for an OG of 1052..

Fermentation took right off, and the weather was just right for keeping the corneys in the garage at 60 degrees overnight, up to 72ish in the afternoon. In fact, with the locks open, we got a good puddle going and I belatedly moved them into the pantry washbasin. Should have put them there from the get go. Wow, still learning something every time.

Shut down fermentation on Thursday morning. Gave the tanks a shot of 20# Co2 and chilled them at 45 degrees. Sunday night, one week after the boil, we racked both corneys out and back into their original tanks. FG for both: 1012. Right on the mark.

See you after a month of conditioning.

One Month Mark:
Saturday, I watched UFC at Firehouse and sipped Moose Drools all night.
Sunday, Walker got a taste of the brew and said, "That's great." I tasted and said, "Ugh." Dry, bitter, no mouth feel. So, Walker leaves and leaves half a beer behind, and, half an hour later, I take a sip before dumping it down the sink.
Cha-ching.
Once the stuff had a chance to warm up and the chill haze to melt down, sure enough, we had a spot on Moose Drool - tasted, looked, had all the mouthfeel and stuff of the Firehouse draughts.
Now to waste a couple gallons on MattT.

Ca - PushPull - Nov 10

2011-11-10T15:40:00.000-08:00

4 rounds in .30 on 1.15
Vert Presses @105# x11-8
Bent over Row @105# x11
Simplicity Pulls @14-12 x9-11
Iso Bench @10 x8 (singles + 1 double)
20 mins.

3 rounds
Oly bar curl x11 @55#
Simplicity Calf x15 @14
6 mins.

10 - 2 hours, 2100-0700/3 days. 27 mins total, PE: 7. 213/14.
45/25/31%, 111C-139P. 1870 cal.

Cl - In the Swing - Nov 7

2011-11-09T10:02:00.000-08:00

Still pretty sick, but sicker of doing nothing. A little exercise can only make me better, or sicker, and I've been sicker already. Not afraid of it.

3 rounds:
55# Overhead squat x10
160# Extensions x10
115# Seated curl x11
Simplicity calf x15 @15

One more squat round, and out.
13 mins.

And, yes, in hindsight, doing this was a mistake.

9 - 2 hours, 2200-0700/8 days. 13 mins total, PE: 8.
36/33/31%, 159C-151P. 2327 cal.

Ca - Vert Pulls, KB + Tabata MA - Oct 29

2011-10-29T11:04:00.000-07:00

16 rounds in .30 on 1.15
Pulls x10-8 (8 rounds)
Single-hand KB swings x11 w/ 1.5 pood (alternating, 4 rds each)
20 mins.

One round of chins and two-handed swings, for good measure.

Tabata Bag work, punching mostly.
7 + 3 mins.

A trip around the 400m block with Maylow to test the left achilles and the dog. Short-striding didn't help, the achilles isn't happy.

10 hours, 2200-0800/18 hours. 33 mins total, PE: 9.
32/40/28%, 278C-191P. 2870 cal.

Cl - Squat DE + Circuit - Oct 28

2011-10-28T15:16:00.000-07:00

Ov Squat
45#x10, 65x10, 95x10
Ov Sqt/Back Sqt
115#x10/x10, same, same
18 mins.

4 rounds
RDL @ 165#x10
Simplicity calf @16x15
10 mins.

9 hours, 2200-0700/18 hours. 28 mins total, PE: 8. 215/12
26/16/57%, 58C-206P. 1448 cal.

Wa - Dead ME + Horz Push Pull - Oct 27

2011-10-28T09:30:00.000-07:00

Deads
135# x11, 185x10, 225x7(5+2) , 275x1, x1, x1 225x7 (5+2)
13 mins.

Recline DB presses
8x10 with 60's in .30 on 1.15
11 mins.

Horz rows on cable with neutral strap handles in .30 on 1.15
11@ 70#, 10@ 80, 9 @90, 4 @100, 10 @80
7 mins.

7.5 - 1 hours, 2230-0600/30 hours. 32 mins total, PE: 8.
37/31/33%, 127C-136P. 1629 cal.

Rip Said It.

2011-10-27T16:25:00.000-07:00

The problem is that most people, at various points in their training careers, lose sight of the basis for all productive training. They forget that the goal is always to produce a stress that induces recovery and supercompensation and that, as advancement continues, the increased timeframe of this response must be factored in. Variety for variety's sake is pointless. All training must be planned, and success must be planned for. All the variety in the world is no substitute for correct planning.

This noted just days before burying myself for a sick week with the jackhammer of overfrequency.

Metcon - Susan - Oct 26

2011-10-26T16:23:00.000-07:00

Hey, my butt's a little sore from the Thrusters yesterday. Go figure. I've done tons more squats and not felt it.

Susan on the treadmill - 9.0 mph/6:42 pace with 1.5% grade, 10 push ups, 10 air squats. Used the camera on time lapse, so only got the rounded up time... 15 mins. Felt fine, not a gas problem or muscular problem.

Felt the left achilles rebel a little on the runs though. I'm biking until springtime.

6 hours, 000-0600/24 hours. 15 mins total, PE: 9. 212/12.
29/49/22%, 329C-149P. 3176 cal. Today was a bust.

Ca - Death by Thrusters - Oct 25

2011-10-25T16:32:00.000-07:00

After a pair of days off, one would think I'd have been really ready for this. But I wasn't – wasn't feeling up for hammering today. Maybe I'd have gotten another round. At least I could have done 10 rounds... just not there today. Next time better score better - you're competing against a partial man today.

Death by thrusters @ 115# - 9 rounds + 7.

Then, 4 rounds of the Ca circuit
Simplicity Pulls @ 15 x10
Simplicity bench @ 11 x11-10
PP @ 125, 115, 105 x10
15 mins.

Another set of the pulls and bench to close it.

8.5 hours, 2230-0700/52 hours. 25 mins total, PE: 9. 213/16.
37/30/33%, 188C-208P. 2844 cal.

BRB - Dew's Back Tire + Brighthouse Hill - Oct 22

2011-10-23T08:21:00.000-07:00

Up and out to SMG, met up with Dew and hung on his wheel all morning on the MTB. 13 + 31 out, 27 back.

9 repeats on the hill. 15 mins.

8.5 hours, 2130-0620 /18 hours. 93 mins total, PE: 8.
38/25/37%, 164C-244P. 3245 cal.

Wl - L-ightly Done - Oct 21

2011-10-21T18:20:00.000-07:00

Feeling a bit thin in the skin today. Schedule called for a Squat DE day and Cl circuit. This is the approximation.

First, the circuit 4x:
Simplicity calf 15/16/17/17 x15
Ext 175/190/205/205# x10
RDL 115/165/185/185 x10-8
17 mins.

Overhead Squat x10
65/95/115/115/115/95
Nice and deep and wide and all that stuff. I'm not going heavy today, just doing them correctly for the ages.
13 mins.

9 - 1 hours, 2330-0630 /24 hours. 31 mins total, PE: 8. 213/14.
30/19/51%, 100C-268P. 2463 cal.

Ca - Death by PP + Horz Push - Oct 20

2011-10-20T14:47:00.000-07:00

Death by Push Press; 9 rounds + 3 @ 125#
What to say? When there's no more push to push, there's no more push to push.

Ca Circuit - 4 rounds in .30 on 1.15
Simplicity bench @ 13 (wrong), then x10 @ 12 (right)
Simplicity pull @ 15 x8-10
Push press @ 115# x8-9
Bent over row @ 115# x10

...cashed out with 3 more on the bench @ 13, 12, 11 on the same timer.
20 mins.

9 - 1 hours, 2145-0645 /24 hours. 31 mins total, PE: 8. 211/11.
34/30/36%, 165C-196P. 2397 cal.

Wl - Dead ME - Oct 19

2011-10-19T16:16:00.000-07:00

Deadlift.
115# x10, 185x10, 235x7, 285x1, 295x0, x1
16 mins.
It's not heavy, it just won't move. 295 is all the weight that Anytime has right now. See if I can't work that up to a triple.

Frt Squat.
95#x10, 115x10, 145x10, 165x8, 145x10
11 mins.
No messing around, sets on the 2 min, deep.

Cl circuit - 4 rounds:
ext x10 @ 175# / seated curl x10 @ 160# / Simplicity calf x16-13 @ 16
... and another calf just, you know.
13 mins.

5.5 hours, 2330-0500 /24 hours. 41 mins total, PE: 8.
51/12/36%, 73C-213P. 2345 cal.

Wa - Vert Pull + SDHP - Oct 18

2011-10-18T15:01:00.000-07:00

Buy in:
Push Press 95#x10, 145x5, 165x0 (WTF?), 145x5, x4, x4
10 mins.

Main set:
10! SDHP @ 115# / Simplicity Pulls @ 14
I liked it so much, when Wictor arrived late, I turned around and did 10! again, reversed. A little more volume than I planned for today, but. But what are you gonna do? Correct. Hammer.
35 mins.

8.5 hours, 2230-0700 /24 hours. 47 mins total, PE: 8. 212/13.
40/22/38%, 134C-233P. 2615 cal.

The Pump Video Demo.

2011-10-18T14:56:00.000-07:00

Can't find a good video demo of a pump anywhere. That's still the case, but now there's at least something on the web.

Wl - Squat Day - Oct 17

2011-10-17T16:57:00.000-07:00

Ate pretty badly yesterday, and today, no better. Schedule called for a Squat ME day, but no rack. So, what we lack in poundage, we make up for in yardage.

Overhead squat x10/Back squat x10 @ 45#, 65#, 95#, 115#, 145# (x5 Overhead only), x10/x10 @ 115#, 115#, 115#, 95#
Focused on dropping them all deep and in the pocket.

Cl Circuit 3 rounds
extensions @ 175# (first rep, both patellar ligaments popped - very disconcerting) x10
Simplicity calf @ 16 x16
RDL @ 145# x10

...one more calf visit, just so.

8.5 hours, 2230-0700 /30 hours. 30 mins total, PE: 8. 213/13.
31/17/52%, 62C-190P. 1546 cal.

BRB Brick - Oct 16

2011-10-17T09:06:00.000-07:00

MTB to Brighthouse hill, 28 there, 28 back.

6 hill repeats on the long slope, 4 on the steep slope. 13 mins.

8 hours, 2300-0700 /24 hours. 74 mins total, PE: 8.
43/37/20%, 146C-78P. 1928 cal.

Dice Deals - Hip n' Hinge - Oct 15

2011-10-15T09:51:00.000-07:00

15 rounds Dice rolls:
15x KB swings (3 sets)
8x 120# deep back squats (6 sets)
4x 120# squat cleans (6 sets)
in .30 on 1.15
19 mins.

Tabata Bag work:
12 mins.

One-arm KB swings
6x10 (3 sets per arm) in .30 on 1.15
7 mins.

Bag work was the shizzle today. Gonna have to do that more frequently.

9 - 1 + 2 hours, 2200-0700 /24 hours. 39 mins total, PE: 9. 210/13.
31/24/44%, 131C-241P. 2597 cal.

Ca - PullPush Couplets - Oct 14

2011-10-14T08:13:00.000-07:00

5x
Pull ups x10-8
Ring push ups x12
13 mins.

4x
Ring rows x8ish
Push press @120# x10-8
10 mins.

9 - 1 hours, 2130-0630 /13 hours. 23 mins total, PE: 7. 213/14.
40/21/39%, 134C-252P. 2943 cal.

Wl - Today, We Squat - Oct 13

2011-10-13T19:51:00.000-07:00

Can't have a Wl day without a squat rack. Improvising at lunch is fine in a pinch, and as an intellectual excercise, but there's not really a need to cut corners.

Overhead 45# x10, 65 x10, 95 x10, 115 x10
Squat 185# x8, 225 x6, 245 x6, 275 x5 (felt shallow), x5, x3 (put the bench in back to "reach" for the box, and sure enough, I didn't get there), 225 x6 deep.
27 mins.

Circuit - 3 rounds
Calves on the A-frame @ 5 x15
Seated Calf @ 45s x12
Extensions @ 190/205/225 x12
Seated curl @ 130/145/160 x12
...One more go at the calf duo on the way out the door.
12 mins.

9 - 1 hours, 2200-0700 /30 hours. 40 mins total, PE: 7. 214/14.
54/9/37%, 60C-248P. 2823 cal.

Ca - Death by PC - Oct 12

2011-10-12T17:59:00.000-07:00

Death by Power cleans.
10 rounds + 2 reps @ 135#
Missed at the top, just couldn't catch it. Plenty of hip left though.
10 mins.

Simplicity circuit
4x 12's - missed low, especially since I was doing iso's - 7's on isos.
press @ 10/11/12/11
bench @ 10/11/12/11
pulls @ 13/14/13/13
14 mins.

8.5 - 1 hours, 2230-0700 /24 hours. 24 mins total, PE: 9. 216/12.
35/17/48%, 71C-208P. 2000 cal.

Cl - Easy on the Legs! - Oct 11

2011-10-11T17:24:00.000-07:00

Still sore, hamstrings and quads.

Buy in:
5x max reps in time - in .45 on 1.30 (12s+)
Ov Sqt with 45# (one with 65)
6 mins.

4x Circuit:
Seated curl @ 115,130,145,160 x12
Extension @ 175,190,205,220 x12
Simplicity calf @ 15,16,17,16 x15
RDL @ 135 x10-11
16 mins.

3x
Simplicity calf @ 16 x13 / Back Squat @ 135# x12
7 mins.

9.5 hours, 2100-0630 /24 hours. 30 mins total, PE: 8. 214/14.
34/22/43%, 104C-202P. 1894 cal.

Ca - Too Sore to Squat - Oct 10

2011-10-10T17:03:00.000-07:00

Feeling the legs today after Volkslauf. SDHPs were good for getting out the kinks.

5 rounds x12s on the Simplicity Bench, Pull, Press. In .30 on 1.15.
Bench @ 9,10,11,12,11
Pull @ 12,13,14,14.13
Press @ 9,10,11,12,11
15 mins.

5x10 SDHP @ 95# in .45 on 1.30. Moving one finger in on the grip each set, starting with all fingers on the knurling.
8 mins.

9.5 hours, 2130-0700 /48 hours. 24 mins total, PE: 8. 213/13.
45/20/34%, 130C-223P. 2880 cal.

Volkslauf 2011 - Oct 8

2011-10-08T16:15:00.000-07:00

The strength of the wolf is the pack, and the strength of the pack is the wolf.

Perfect, perfect weather for the run. Post race 72 degrees. Running with Aron and Chacho, and working our way through the obstacles together. Took plenty of walking breaks during the run section, and coming into the ditch, felt my lower back tightening up. Guess I've not been running enough - but that's a blessing as my achilles tendons are fine post-race.
Just felt stronger and stronger through the water, and enjoyed the obstacles. Took them a bit leisurely - spending additional time to help other runners.

4.5 miles: 50.10
5 miles: 56.16
Into the ditch: 1.02.18 (10.39 to do it)
First obstacle: 1.12.58 (19.41 to do 'em)
End: 1.32.39

The 10k's still a run, after all. Helped everyone else over the traditional 8-foot wall, and a couple other people, only to look around and find myself alone. Up, pull and heelhook FTW... glad to see that it's still there.

7.5 + 1.5 hours, 2145-0545 /48 hours. 92 mins total, PE: 8. 213/13.
40/37/24%, 269C-174P. Beers at the Firehouse for UFC to recharge. 3519 cal.

Cl - Bear Complex - Oct 6

2011-10-06T13:55:00.000-07:00

Buy in:
5 Bear Complexes x7
65#, 95#, 115#, missed at 135# at 2.5 (not focusing on the press over to the back) and then at 5 (failure), 115#.
Yesterday was off, but my shoulders felt like paper maché today. Lots of presses two days ago, but the Bear compounded it. This was my first real try at the complex (read: last time I was just dicking around compared to today) so I don't know how much toll these exact on the shoulders. But today's payment was a significant one.
18 mins.

Circuit:
4x
x10 extensions @ 175-190-205-220
x11 seated curl @ 115-130-145-160
x15 @ 15 Simplicity calf
x7-8-10-12 RDL @ 135#
17 mins.
Feeling a bit thin today. Resting between stations instead of charging right ahead.

8.5 hours, 2130-0600 /48 hours. 36 mins total, PE: 9. 210/18.
42/24/34%, 172C-246P. 3312 cal.

Ca - Overhead Pressing - Oct 4

2011-10-04T14:44:00.000-07:00

Buy in:
6x Overhead Press
x10 @95#, x10 @115#, x8 @ 135#, x2 @ 165#, x4, x5
13 mins.

4x Circuit:
Simplicity bench x8 @13/12/11 - Simplicity pull x10 @14 - Push press x10-8 @ 115#
18 mins.

One more bench @10 and one pull @13 to rep out 10+ for good measure.

8.5 hours, 2130-0700 /24 hours. 31 mins total, PE: 8. 209/18.
43/18/39%, 109C-234P. 2533 cal.

Cl - Front Squats - Oct 3

2011-10-03T14:29:00.000-07:00

Buy in:
4x Overheads in .45 on 1.30
x10 @ 45#, 65#, 95#, 115#

Front Squats
x10 @ 115#, x8 @135#, x10, x8
11 mins.

3x circuit:
RDL x10 @ 135#, extensions x10 @ 175#, Calves on the Simplicity x 12 @ 16
9 mins.

Feeling a little flat today.

9 - 1 hours, 2200-0700 /30 hours. 20 mins total, PE: 8. 211/17.
39/18/43%, 106C-254P. 2352 cal.

Ca - Backyardigans - Oct 2

2011-10-02T15:47:00.000-07:00

Out there with Kdawg and Hope. All in .45 on 1.30.

5x
10-8 Press @ 120# / Kb swings x16 @ 1.5 pood
17 mins.

5x
Pulls x10-8
Ring dips x10-8
15 mins.

Cash out:
3x8 chins.

8.5 hours, 2130-0700 /24 hours. 36 mins total, PE: 7.
39/23/38%, 132C-222P. 2859 cal.

M Bike - Spin to Win(d) - Oct 1

2011-10-02T15:12:00.000-07:00

Easy up Fairfax and down Panorama. 16 miles, one hour. You do the math.

7 hours, 000-0700 /36 hours. 60 mins total, PE: 7.
28/38/34%, 166C-148P. 2187 cal.

Wod - The Chief - Sept 29

2011-09-29T20:33:00.000-07:00

Lost count doing running rounds (gonna pick on Wic and say that I was hoping he'd be counting for me, but he'd just done the WoD and wasn't in the mindset to count to 3) 5 and the pushups on the first round, then I think 4 and the cleans on the second. If the 3rd and 4th were 4 rounds each, and I know I got 4 rounds and the cleans on the 5th, then it was 22 rounds and the cleans this time.

Best prior was 4 rounds each round = 20. But those weren't compiling, just stopping after squats to count the full round. Fewer rounds but more rest.

7.5 hours, 2300-0630 /18 hours. 20 mins total, PE: 9. 213/12.
45/22/34%, 133C-206P. 2430 cal.

Wa - Horz d'Oeuvres - Sept 28

2011-09-28T19:54:00.000-07:00

5 rounds in .30 on 2:00
Horz row @ 90 x10, x 10-8 @ 100 / Bench x10@185#, x10 @ 205#, x8 225#, x5 245#, x4 255#, x8 225.
23 mins.

5 rounds in .45 on 1.30
Neutral grip pulls x 10-8 / Chins x8
7 mins

8 hours, 2300-0700 /30 hours. 30 mins total, PE: 7. 214/12.
45/31/24%, 138C-105P. 1844 cal.

Cl - Circuit & Overheads - Sept 27

2011-09-27T13:45:00.000-07:00

Another easy day.

4 Circuits:
Extensions x11 @175/195/205/220 - Simplicity Calf x16 @16 - RDL x8 @165#
18 mins.

Cash out:
Overhead Sqt x10 @ 65#, x12 @95#, x10 @ 115#, x8 @ 135#
8 mins.

7.5 hours, 2300-0630 /24 hours. 26 mins total, PE: 8. 211/13.
32/25/43%, 143C-247P. 2733 cal.

Ca - Simplicity Circuit - Sept 26

2011-09-27T13:40:00.000-07:00

What to say? 5 rounds with Wic on the Shafter Simplicity trio.
x10's In .30 on 1.15
Pulls @ 14-13, Presses @ 11-10, Bench @ 12-11
One more bench for reps for good measure.

9 hours, 2100-0630 /48 hours. 20 mins total, PE: 7. 213/15.
39/27/34%, 92C-115P. 1395 cal.

MBike - Lighthouse Century - Sept 24

2011-09-26T15:40:00.000-07:00

Last time we did this ride, it just felt longer. We rode it faster, and stopped just as much, but I suppose we stopped for shorter breaks. Out at 0700, in at 1500.

Right out the gate I knew I wasn't doing well. Wine tasting and beer drinking on the trip over (Tobin James, Eos, Firestone Walker, Castoro, Jan Kris) with nary a sip of water, then some of the worst sleep I've had in months (didn't set the alarm, just knew that Matty's loud mouth would wake me, but kept turning over thinking is it time? is it time?). Drank my way through the first half of the ride, and didn't really feel myself until the final 15 miles. Didn't have any gas on any of the hills - and the only saving grace is that the skies were overcast, cold and spitting mist all day. Any sun at all and I would have probably gone raisin. The early going was fun though - dripping wet but still warm enough to ride. Didn't feel cold, in fact, until mid-morning. No nasty headwinds north of Cambria. Really nice stop for lunch at Sebastian's in San Simeon, right at Hearst Castle.

6.5 - 4 hours, 2200-0430 /36 hours. 325 mins total, PE: 8.
39/42/19%, 361C-159P. 3945 cal.

Wa - One Toke Over the Line - Sept 22

2011-09-22T21:23:00.000-07:00

Feeling pretty darn close to overtrained, eight days straight. Life has gotten in the way of training for so long, now that there's time in the clear (granted, during the lunch hour, and with merely adequate gear) I'm all in. Taking tomorrow off as a road day anyway, tapering for the Lighthouse. Still, couldn't dodge the power cleans today. See how everything feels after the weekend and will re-evaluate the schedule.

Buy in:
4x Power clean & Press
95#x10, 115 x8, x8, 135# x6
9 mins.

Circuit - 4 rounds in 30 on 1.15
Simplicity bench @ 12/11 x11/10 - Simplicity pulls @ 14x10 - Push press @115# x7/6
16 mins.

8.5 - 1 hours, 2200-0630 /24 hours. 25 mins total, PE: 8. 211/16.
40/15/45%, 78C-229P. 2294 cal.

Wl - Lunchtime Legs - Sept 21

2011-09-21T20:16:00.000-07:00

Buy in:
Ov Squat 45#x10, 65 x12, 95 x14, 115 x10
9 mins.

Deads:
185# x10, 235 x5, x5, 255 x3
8 mins.

Circuit
3 rounds:
RDL 185 x7/ Extensions 175# x12/ Simplicity calves 16 x16
14 mins.

Cash out:
Back squat 135# x20

7 hours, 2130-0540 /24 hours. 31 mins total, PE: 9. 210/15.
34/13/53%, 70C-287P. 2243 cal.

Ca - Pyramid of 4's - Sept 20

2011-09-20T18:13:00.000-07:00

Buy in:
4x10,9,10,9 SDHP @ 115#
in 30 on 1.15, which was the work/rest interval theme for the day.

Antagonists:
4x10
Push press @ 115#/Chin grip pull downs @ 13 on the Simplicity

Main Set(?):
5 rounds on the Simplicities x10
Pulls @ 12/11 - Press @ 10 - Bench @ 10
Did the last two rounds of pressing with the oly bar. It's just better that way.

7.5 hours, 2300-0630 /24 hours. 31 mins total, PE: 8. 209/15.
36/21/43%, 126C-260P. 2453 cal.

Cl - Light, but Lots - Sept 19

2011-09-19T13:15:00.000-07:00

AM
Power wheel holds/Power Wheel pumps/ab wheel rollouts
10 mins.

PM
Buy in:
Ov Sqt 45x10, 65x12, 95x10+5 back, 115x10,x10, x10
11 mins

Clean
95#x8, 115#x6 - 5 rounds
13 mins

3x16 Simplicity calves @ 16, then

Circuit 3 rds:
Simplicity calves/extension tops @ 175#x12/RDL @ 185#x5-6
21 mins

8.5 hours, 2200-0630 /30 hours. 56 mins total, PE: 8. 210/15.
40/19/41%, 90C-195P. 2087 cal.

Ca - Death by KB & Pull/Push - Sept 18

2011-09-18T09:42:00.000-07:00

Buy in:
Death by KB swings. 10 doubled rounds with the 1.5 pood. 20 was enough, don't think I could have gotten 22 in the next round if I'd tried.

Then, 18 rounds in 30 on 1.15:
5 pulls (8's)/4 ring dips (8's/9's)
5 pulls (still 8's)/4 ring push ups (12's)
80 pull ups, feeling like I needed a rep count above 50.

7.5 + 2 hours, 2300-0630 /24 hours. 33 mins total, PE: 8. 213/14.
46/24/30%, 111C-140P. 2236 Cal.

M Bike - Base Camp - Sept 17

2011-09-18T09:37:00.000-07:00

AM
Solo to the base of Round Mt - turnaround at 55 mins, where I bumped into Matt and Walker, who escorted me home. They took it easy on me.
27 miles. 1.45.

PM
Ab wheel/Power wheel rollouts.

9.5 - .5 + 1 hours, 2130-0700 /18 hours. 105 mins total, PE: 8. 214/13.
40/23/37% - 190C-298P. 3750 cals.

Wl - Floor, Bar, Me - Sept 16

2011-09-16T14:47:00.000-07:00

Buy in:
Deads
165#x10, 235 x6, 255 x4, x5, x4. It's a grip issue. Those 4's had at least the fifth rep left in the tank, but I was gonna drop the bar. On a side note, Shafter Anytime only has 35's and 25's, and I was pulling 255 thinking it was 235. Sure was light when it was 235 in my mind.
15 mins.

Circuit: 4 rounds
Extensions (top range of motion) @ 220 x11/Simplicity calves @ 16 x16/ RDL @ 165 x7,9,11,9
14 mins.

8.5 hours, 2200-0630 /24 hours. 29 mins total, PE: 8. 214/13.
33/19/48% - 89C-219P. 2243 cals.
I'm up a few pounds and feeling bulky. Not blocky, just like it's all meat and I can move the world.

Ca - Squat n' Circuit - Sept 15

2011-09-15T15:42:00.000-07:00

Buy in:
Overhead Squat: 45# x20, 65# x20, 95# x15, x13, x1,7 x15
23 mins.

Main set:
Simplicity circuit, 6 rounds in .30 on 1.15
Pull @ 14/15/14/14/13/12 x8-12 - Iso Press (hold at bottom) @ 12-10 x7-8 - Iso Bench @ 13-10 x7-8
16 mins.

9 hours, 2200-0700 /48 hours. 39 mins total, PE: 8.
41/19/40%, C-159 P-337, 3696 cals. A good day shitcanned by 3 pieces of pizza.

Wl - Rackless - Sept 13

2011-09-14T16:45:00.000-07:00

Buy in:
Ov Sqt x13-12's @ 45-65-95-115#
9 mins

Front Squat
115#x10, 165#x6 x7 x6 x6
14 mins
Tried to do 175# on the last set but failed to clean it off the floor. Man, I want bumpers. Doing squats with just the deck and the bar is cool.

Circuit Omissions
2 rounds
Simplicity calves x15, Extensions x10, Seated curl x10, Romanian DL @ 115 (first)/135 (all after)
Dropped the Seated curl, then DLs, then Ext, for 5 sets of Calves.
14 mins

9.5 hours, 2130-0700 /24 hours. 39 mins total, PE: 8.
34/16/50%, C-74 P-226, 2055 cals.

Ca - Pull n' Power Clean - Sept 12

2011-09-13T08:56:00.000-07:00

5 sets of 3 Sqt Cleans + 7 Hang Power Cleans
@ 95#/115#/135#//
15 mins,

Then, 8 rounds of 6-8 Simplicity pull downs in 30 on 60ish @ 15 (about 5 sets) and 13 (last 3 sets).
12 mins.

6.5 hours, 030-0700 /30 hours. 27 mins total, PE: 8.
21-36-43% - 156C/186P - 1711 cal.

Goblet Squat Demo - Professional Edition.

2011-09-11T09:20:00.000-07:00

Hotel Modicum - Sept 11

2011-09-11T08:31:00.000-07:00

7 rounds x 10s of reclining presses with neutral grip/6 of inclining presses with bar grip @ DB 50#'s - in 30 on 1.15 - 16 mins.

11 tabata rounds of bottom-to-bottom goblet squats with 35# - 6 mins

5 rounds of plank-pulls with 35#s (too much), 25#s (still too much), and finally 20#s.

8 hours, 2230-0700 /72 hours. 29 mins total, PE: 7.

M Bike - Sept 8

2011-09-11T07:33:00.000-07:00

Sumo pulls yesterday, or just an accumulation of bad rest? Either way, the legs didn't have it today.
Up Panorama, down Rattlesnake, back on the bike path. Climbing feels good, power output on the flats was flat.

8 hours, 2200-0600 /18 hours. 92 mins total, PE: 8.

Ca - Nameless Anon - Sept 7

2011-09-07T17:01:00.000-07:00

Terrible sleep.

5 rounds, in .30 on 1.15:
Simplicity pulls x8 @ 15/14
Simplicity bench x7 @ 14
Push press @ 95 x10 /135 x5 /115 x/115/115
...one more pull set for good measure.

Cash out:
SDHP x10 @ 95#/ 3x8 @ 115#
Somethin' like that.

6 hours, 000-0600 /24 hours. 23 mins total, PE: 8.

Cl - Sept 6

2011-09-07T16:57:00.000-07:00

Buy in:
Ov Sqt with bar only
3x10
Front Squat @ 95/115/115#

3 rounds:
Extensions x7 /Seated curl x11 /Simplicity calf x15

Cash out:
3x8/10/10 Front Squat @ 135#

7 hours, 2300-0600 /36 hours. 25 mins total, PE: 6.
42/17/41, 31 C-92 P-226, 2299 cals.

M Bike - Sept 5

2011-09-07T16:51:00.000-07:00

Out to Enos and back (thankfully, as I don't want to stay out there) on Walker's Kestrel. Quite a few stops to adjust seat height, etc, but lots of steady state work.

72 hours. 124 mins total, PE: 7.
39/27/64, 34 C-212 P, 2972 cals.

Ca - Lunch Circuit - Sept 2

2011-09-02T13:49:00.000-07:00

Buy in:
Ov Squat x 10 @ 65# 3 rounds/ Easy calves on the Simplicity x15 @ 14

Main Set:
5x (7's mostly)
Simplicity Pull @ 14/15, Press @ 12/11, Horz Press @12
in 30, on 1.15s

Cash out:
Same as Buy in.

7 hours, 000-0700 /72 hours. 25 mins total, PE: 8. 211/11.