Ca - Vert PushPull - Jan 31

Buy in
2 rounds
Hyperflexions/PUPP
3 mins.

5 rounds in .30 on 1.15
Vert press (seated)@ 115# x10/11/10/9/8
Pull ups x10/9/8/7/6
12 mins.

9.5 hours, 2200-0730/24 hours. 16 mins total, PE: 6. 222/16.
37/33/30%, 226C-203P. 2727 cal.

Cl - Really - Jan 30

This is the Maybe It Was Better Than Nothing Dept.

Felt like crappé at lunch so went by the gym ... at 5:00 ... on a Monday ... in January. Amid a sea of New Year's Resolution Clueless, I attempted to find a good spot to do my assisted Pistols.

Someday, I'll be able to do them without a Smith rack to grab onto.

Buy in
4 rounds
max rep hyperflexions (16's) / max rep feet to bar (10's)
5 mins.

Antagonists
5 rounds in .30 on 1.15
extensions x12 @ 160/180/200/220//
prone hamstrings x10-11 @ 110#
13 mins.

Finally
3 crappy sets of pistols, hanging onto the glute iso machine as it slid around the fucking floor because dipshits were using the Smith machine as a coffee bar.
6 mins.

9.5 - 3.5 hours, 2200-0730/48 hours. 24 mins total, PE: 6. 221/12.
30/46/23%, 216C-108P. 2044 cal.

Wa - Horz Antagonists - Jan 28

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 - Moar Squatz - Jan 27

Didn't we just do this?

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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.