531 - Ain't That a Shame - Feb 28

AM:
3x10 ab wheel rollouts
5 mins.

531 Wave 3 Bench
Rx 5/3/1 @ 206/233/261
Actual:
10x 185/ 205 x5/ 235 x3/265 x5
No spotter, still one in the chamber. Just feelin' too easy. Lax enough to be called a union day.
8 mins.

BBB
This wave calls for 50% max on the volume sets - did 60% today, and it felt like DE work. Left me wondering if I shouldn't use chains on these.
5x10 in .30 on 1.15
Bench @ 175#
Underbar horz pull
12 mins.

8.5 hours, 2200-0630/24 hours. 26 mins total, PE: 6. 224/14.
38/18/44%, 121C-298P. 2749 cal (2552 net). Good day.

531 - Squat 3.C - Feb 27

531 Squat
Rx: 5/3/1 @ 182/207/231
Actual:
115# x10/ 135 x8/185 x5/205 x3/235 x3
11 mins.

BBB
5 rounds in .30 on 1.15
Squat 135# x10/145#///
Hamstring curl @115# x10
13 mins.

Cash out, same timer.
3x
14 A-frame @ 4/5//
15 hyperflexions
7 mins.

8 hours, 2300-0700/24 hours. 32 mins total, PE: 7. 220/15.
49/12/40%, 53C-181P. 1844 cal (1581 net). A midmorning protein shake away from a win.

Bonus day - Pulls - Feb 26

Just still in deloadmode, doing a few pulls to entertain the Joses at Beach park on a Sunday bike with CC and Kdawg.

AM
3x max rep ab wheel rollouts.
5 mins.

7 max rep sets in .30 on 1.15
3x neutral, 2 + 2 overhand.
10 mins.

8 + 1.5 hours, 000-0800/24 hours. 15 mins total, PE: 6. 221/15.
36/44/19%, 301C-129P. 3206 cal (3064 net). 6 beers.

Shmotel - Feb 25

Um, a line of cardio mills, a balance-scale, some spare towels and a rack of weight balls. So I did the default: Squat!

8 lb ball, held out front. 20! starting at 10.

7 hours, 000-0700/48 hours. 20 mins total, PE: 8.
45/25/30%, 112C-132P. 2037 cal (1330 net). Not bad for Disneyland.

531 - PP 2.A - Feb 23

Buy in
3x10 Ab wheel rollouts
5 mins.

531 Press
Rx: 3x3 @ 98/112/126
Actual:
5x 100/3x 120/10x 120
4 mins.
So cold on the backyard bar I had to get on the MTB gloves.

BBB couplet
5x10 in .30 on 1.15
Press (no real pushes) @ 120/100////
Pull up (down to 8's on the last two)
13 mins.

6.5 hours, 2330-0500/24 hours. 22 mins total, PE: 8. 221/17.
32/38/30%, 253C-197P. 3010 cal (2511 net).

531 - Dead 2.B - Feb 22

531 Deads
Rx: 3x3 @ 180/205/231
Actual:
10x 135#/7x 185/3x 205/6x 235
Way too flippin' easy.
9 mins.

Couplet
5 rounds x10 in .30 on 1.15:
FTB
SDHP @105#
13 mins.

7.5 - .5 hours, 2230-0600/24 hours. 22 mins total, PE: 8. 218/18.
31/28/41%, 202C-295P. 2813 cal (2605 net).

531 - Bench 2.B - Feb 21

AM
3x10 Ab wheel rollouts
5 mins.

PM
531 Bench
Rx: 3x3 @ 192/220/247
Actual:
11x135/3x190/3x225/8x245
That final 3+ set shows that I have pretty good muscle memory for repping with some poundage, but grinding out a max effort is going to be news to my CNS.
10 mins.

BBB circuit:
5 rounds in .30 on 1.15
Dips (3 free, last two rounds with 65# assist)
Bench @ 205#/185#//
Underbar BW row
19 mins.

Cash out, probably shouldn't have, but felt like it:
4x10 Power clean @ 95#
3x max reps curl @ 100#
8 mins.

7.5 hours, 2330-0600/24 hours. 43 mins total, PE: 8. 219/17.
29/15/56%, 71C-273P. 1911 cal (1586 net). Portions were winning, proportions were weak.

531 - Squat 2.B - Feb 20

531 Wave two Squat day
Rx: 3x3 @ 170/194/219#
Actual:
10x bar/8x 135/3x 175/3x 195/3x 225
12 mins.
Took a little to warm up today. 175 felt like it was gonna fold me. 195 felt like a truck on my back. 225 was easy.

BBB stuff
5 x10 (7 on set 3)
Front squat @ 145#///Back Squat @ same/
12 mins.

Cash out:
3 rounds in .30 on 1.15
A-frame x15 @ 4
Hamstring curl x10 @ 105#
8 mins.

7.5 hours, 2330-0700/24 hours. 33 mins total, PE: 7. 221/16.
23/31/46%, 141C-209P. 1849 cal (1590 net).

M Bike - Feb 19

On the dinosaur with panniers to Allen bridge and back. Checking the toes in those Carnac road shoes. Not optimal, some friction going on there where a toenail should have been.
32 there, 31 back.

9.5 hours, 2130-0700/24 hours. 64 mins total, PE: 7.
51/20/29%, 100C-150P. 2314 cal (1155 net).

Bonus Day - Feb 18

Overhead Squats
8x6 @ 100# in .30 on 1.15
Dumped on #5 during #5.
10 mins.

PM
Some stretching on the floor.

10.5 hours, 2030-0700/24 hours. 10 mins total, PE: 6.
54/17/28%, 122C-203P. 2854 cal (2698 net).

Ca - Dammit Bench 531 1.A Vaporbar - Feb 17

Okay, so you show up at the gym that you sub-let with so many others for a dollar a day and you hope that you can find your way clear to the - one free barbell - nope, the one one free max-rack "barbell" - nope. Nope. Sorry, the guy with no job and a ponytail is monopolizing it on his big bench day.
I thought it was my bench day.

Rx:
3x5 @ 178/206/238
Actual:
No bench at all.

I just did the bullshit hypertrophy assistance work.
5x10 rounds in .30 on 1.15
Dips @ 55# assist
Neutral grip pulls @ same
Recline DB presses @ 65# (10 - 8)

Nice pump, but dammit, get off my bar. See you on leg day for some squats you dipshit pogue. And yes, you guessed it, he was wearing a tank top and sweats. Nice arms ... fag. Let's see you on leg day. Whenever the hell you schedule that.

10 hours, 2100-0700/24 hours. 19 mins total, PE: 7. 219/16.
32/31/37%, 160C-189P. 2709 cal (2527 net). Lengthwise.

531 - Dead 1.A - Feb 16

Buy in:
3 rounds x15 each
hyperflexions/A-Frame @ 4.5
5 mins.

531 Dead
Rx: 3x5 @ 167/192/218
Actual:
135#x10/165x5/195x5/225x8
Felt easy today.
11 mins.

BBB stuff
5x10 in .30 on 1.15
Feet to Bar/Deads @ 155#
12 mins.

8.5 - .5 hours, 2230-0700/24 hours. 30 mins total, PE: 7. 217/19.
34/30/36%, 190C-227P. 2712 cal (2453 net). Pizza, damn you Pizza.

531 - PP 1.A - Feb 15

Right to it.

Push press
Rx: 3x5 @ 95#/105/119
Actual:
95#x5/105x5/120x7
4 mins.

Couplet:
5x10 (down to 8's last two sets)
Push Press @95#/Chins @ 25, then 45#, assist
.30 RI between modes.
11 mins.

9.5 hours, 2230-0700/24 hours. 16 mins total, PE: 8.
34/15/51%, 91C-302P. 2559 cal (2428 net). Win.

531 - Squat 1.A - Feb 14

I'm going to add a time element to all this, along with the weight percentage, RI is very important to me. Shure, I can lift heavier if I sit around and text for 5 minutes between sets, but I have another life to live.
Rx: 3x5 @ 158/182/207#
Actual:
barx10, 135x5, 155x5, 185x5, 205x6 in 60 on 2.15
Setting the bar correctly was a issue today. Arms were feeling cramped up back there.
10 mins.

Hypertrophy assistance "work":
4 rounds in .30 on 1.15
Extensions x12 @ 180
Calves on the A-frame @ 4 x12
Hyperflexions x12
Prone Hamstring curl @ 105# x12
15 mins.

7.5 hours, 2230-0600/48 hours. 26 mins total, PE: 8.
44/16/40%, 82C-200P. 2248 cal (1979 net). Win.

Bonus Day - Pulls - Feb 12

Easy biking with Kdawg to Yokuts.
6x max rep pulls/chins in .30 on 1.15
7 mins.

Easy bike to Beach.
4x max rep neutral pulls, same timing.
5 mins.

9 +.75 hours, 2100-0600/48 hours. 12 mins total, PE: 6.
43/15/42%, 86C-248P. 2465 cal (2343 net). Win.

MTB + PP - Feb 10

Beautiful day. Really gorgeous. Jumped on the MTB and rode to Shafter. Opted against the Sequoia since I've not tried out the road shoes on the busted up toes, and the front tire is looking a little decrepit. Good call, as I spent a good load of the ride out in the orchards dodging drones from the bee boxes and cruising home on dirt as I let myself get a little lost cutting through the roads south of Santa Fe.

Bike to Hageman Anytime
44 mins.

Push press
115#x6/125x6/135x4/x3/125x5
8 mins.
Didn't have the numbers in my head to test 531. Guess I should have gone for a max. But hey, now I know that 135 is my 4 rep max.

6 rounds of the couplet in .30 on 1.15
Max rep chins (6 dead, another 2 or 3 kipping)/
DB recline @ 65's (8's)
15 mins.

MTB to Shafter
68 mins, 24 miles.

PM:
MTB from Shafter to Lengthwise.
69 mins, 16 miles.

9 hours, 2200-0700/24 hours. 207 mins total, PE: 9. 218/17.
47/26/27%, 184C-190P. 3360 cal (906 net).

Wl - Dead Test Big but Boring - Feb 9

Testing the 5/3/1 Deadlift. It seemed easy today, but my toe did that burning sensation thing later in the day. Oh well, it better suck it up.

531 Deads, on the max rack, which offers an inch of air under the bar
x10 bar only/x10 @135/x6 165/x6 195/x7 205
12 mins.

6 rounds in .30 on 1.15 of the couplet
SDHP @ 95 x10
Feet to Bar x10 (last couple x8 - these could use some scrutiny)
15 mins.

8 hours, 2300-0700/24 hours. 27 mins total, PE: 7. 219/17.
39/27/34%, 131C-166P. 2068 cal.

Wa - Horz Push n Pullpull - Feb 8

Just when I was whining about the deadwood in the gym, I get the room to myself, practically, today.

Horz Push/Pull antagonists
Bench x12 @135#/x12 185/x11 225#/x6 275/x6/x4/ x10 225
Under bar horz pulls x maxreps (10's - 8's)
Tried to go 1 min on, one RI with the timer, but I'm not used to going that slowly. Kept jumping in 30 secs early.
20 mins.

6x max reps (10's) assisted pull ups in .30 on 1.15
Added assistance each set.
8 mins.

10.5 - 2.5 hours, 2100-0730/24 hours. 29 mins total, PE: 7. 222/15.
37/9/53%, 48C-277P. 2067 cal. First Win in a while.

Cl - Damn January in February - Feb 7

So, I'm in to test my foot with Deads this week. It's deload week, right. It's also still January, with clueless resolutionzombies wandering the weightroom. A month late. Today, it's the guy in the max rack doing pullovers. Sigh.
It's not all his fault. I'm stuck at a gym that for the last year had one barbell. And now, it doesn't even have that.

4 rounds of the circuit in .30 on 1.15
extensions x12 @ 180/200//
prone curl x10 @ 115#
Pistols with smith rack assist - one round per leg - x10
20 mins.

Pistols are definitely getting better. Not easier, but better.

8 hours, 2300-0700/24 hours. 20 mins total, PE: 7. 219/17.
34/37/29%, 176C-138P. 1907 cal.

Not Deads, Chins - Feb 6

It's deload week, or I'd be twisted up. Went to Hageman just so I could deadlift out of the rack, and found it occupied by shmoes. Plan B ensued. Hell of it is, after I gave up, changed and was leaving, the place was empty. New Year's resolutioners.

10 rounds max reps chins in .30 on 1.15 (10's - 6's)
12 mins.

Cash out
3x max reps hyperflexions
4 mins.

8.5 hours, 2230-0700/24 hours. 19 mins total, PE: 7.
35/35/31%, 222C-195P. 2881 cal.

Bonus Day - Push Press - Feb 5

10 rounds of max rep push press @ 120# (12 down to 4's by the 4th set, then a recovery to 8's)
12 mins.

9.5 - 1 hours, 2200-0730/24 hours. 12 mins total, PE: 6.
36/28/35%, 133C-167P. 2221 cal.

MTB - Jewetta Keyhole - Feb 4

AM: couple sets of ab wheel rollouts.

PM: Crisp and sunny, late in the day with some breeziness. Out to the green bridge in 25, 30 coming back across it, but another 35 home battling the wind. Still, first out for the year, and not too much achy pain in the toes in the MTB shoe.
15 miles.

8 - 2 hours, 000-0800/24 hours. 71 mins total, PE: 7. 219/17.
57/15/28%, 107C-206P. 3309 cal. Win.

Wl - Squat and Leave - Feb 3

So, two days ago I said there were 11 days to go. I lied.

I also crossed the line separating Hardass from Dumbass. My toes and instep feel like they're doing a slow burn. Kept the weight well back throughout, but. But what? I was doing 5's, full. Stupid!

But hey, stupid in excess is better than caution in moderation. ...

Not running the timer today, just the clock. Mostly just pointedly taking note to keep all the weight on the heels and get a good posterior hip break.
531 Squat (test) Wave A - in the max rack
Bar x10/135 x5/155 x5/185 x5/205 x6
10 mins.

Straightaway into
5x10 @ 135#
7 mins.

10 - 3 hours, 2100-0700/24 hours. 17 mins total, PE: 6. 220/16.
34/8/58%, 33C-251P. 2186 cal. No LW, win.

Ca - Quick PushPullPush Triplet - Feb 2

5 rounds:
Assisted dips @ 75#/60/45/60/75 x10
Assisted neutral grip pulls @ same x10's
Reclining DB presses @ 60's x10-8
40 secs RI between rounds.
15 mins.

PM:
6 rounds max rep pullups/chins (8's-3's)
7 mins.

9 - 1 hours, 2200-0700/24 hours. 22 mins total, PE: 7. 219/16.
Troubled by sleeplessness mid-night. Just laying there with the wheels turning. Sucks to get old, with all those skeletons in the closet, rattling their bones against the door in the dark.
35/42/23%, 221C-119P. 2354 cal. Bah.

Cl - 11 Days to Go - Feb 1

Pistols, assisted in the Smith rack. Tried standing on an old aerobics step - worked great. Still making a superior effort to keep any weight off the toes. Only 11 days until I test it.
x10/11/12/10
11 mins.

Antagonists
prone hamstring @ 120# x10's
extensions x12 @180/200/220
...one more hammy slammy.
9 mins.

8.5 hours, 2200-0645/24 hours. 20 mins total, PE: 7. 220/16.
38/27/35%, 155C-199P. 2279 cal. An Okay day.