Bonus Day - Push - Apr 29

Death by Push Press @ 120#
8 rounds and 5 reps.
Gotta set a schedule for testing these benchmarks again.
9 mins.

4 rounds of the couplet in .30 on 1.15:
Pull ups (8's)
Ring dips (8's - 6's)
...one more pull.
11 mins.

6.5 + 2 hours, 030-0700. 21 mins total, PE: 7. 222/14.

531 3b - Dead Day - Apr 26

Failed on the deads today. First time the 531 didn't feel easy. In fact, it wasn't doable at all. Maybe I'm not there mentally, but I'm not feeling there physically as well. Deads expose weakness.

Buy in
3x15 hyperflexions
3x11 KtE
6 mins.

531 Deads
Rx: 3x3 @ 198/227/255
Actual:
5x 135/3x 205/3x 230/1x 255 - 1x 255 -
15 mins.

BBB
60% = 189
I was set to do SDHP today, but I needed the remediation. Failed here today too - sets of 8 instead of 10.
5x8 Deads @ 190
5x10-12 Seated calves @ 70
12 mins.

8.5 hours, 2200-0630. 35 mins total, PE: 10. 220/14.
39/20/41%, 117C-239P. 2707 cal (2399 net).

AR - Apr 25

First real AR day in a while, huh? Ultimate frisbee and some indoor baseball with the HS group. I'd forgotten how fun ultimate could be.

Maybe I'm favoring my left leg to protect the right toes, but my left achilles is not in a good way - same pain as doing explosive speed work.

44/31/24%, 218C-170P. 2979 cal (2398 net).

531 3b - Squat Day - Apr 24

Buy in
Overhead Squat 3x10 @ 65#
6 mins.

531 Squat 3 wave b
Rx: 3x3 @ 183/209/235
Actual:
10x 135/3x 185/3x 210/5x 235
9 mins.

BBB
60%=174
5x10 in .30 on 1.15
Squat @ 175#
FtB
Why are feet to bar so hard? Why did my 4th set of squats feel great, and all the others were funky? We may never know.
13 mins.

3x 10 and 12
Seated calves @ 70#
A-frame @ 5
6 mins.

7.5 hours, 2330-0700. 35 mins total, PE: 8. 223/14.
43/11/46%, 48C-208P. 1797 cal (1489 net). Good day.

531 3b - Bench day - Apr 23

531 Bench 3 wave b
Rx: 3x3 @ 205/234/263
Actual:
10x 135/3x 205/3x 235/5x 265
8 mins.

BBB
60%=195
5x10 in .30 on 1.15
Bench @ 195#
Underbar horz pulls
These all felt really easy today.
12 mins.

9.5 hours, 2130-0700. 33 mins total, PE: 7. 223/14.
33/43/24%, 293C-159P. 3268 cal (3057 net).

Hotel Thrusters n' DBs - Apr 20

This is the go-to pairing of exercises on the road.

DB Thrusters @ 45# x8,9,10,11,12,13
w/ one min RI

5x10 Recline DB presses @45
w/ one min RI

Two days later, my elbows and shoulders are feeling the extension on these. 45 is a good weight at the bottom of the squat, but too light at the top of the presses for a DE-type snap on the end of the rep.

9.5 - 2 hours, 2130-0700. 20 mins total, PE: 7.

Pull, Pull & Push - Apr 19

Death by pull ups
9 rounds, 9 minutes.

Main set
5 rounds in .30 on 1.15
max rep press @ 120# (11-8)
chins (5's and 4's, mostly)
11 mins.

6.5 hours, 030-0700. 20 mins total, PE: 7.

531 3a - Deads - Apr 18

This is still wave a, in its second week. Today was hard work. Day two, my ass is experiencing some deep soreness.

531 Deads
Rx: 3x5 @ 184/213/241
Actual:
135# x8/185 x5/215 x5/245 x5
8 mins.

BBB
5 rounds x10 in .30 on 1.15
60% = 189
Deads @ 185
FtB
Last round, I couldn't hold onto the bar anymore, only got 9.
13 mins.

4 rounds, one min RI
Seated calf @ 60# per side x10
A-frame @ 5 x12
7 mins.

6.5 hours, 030-0700. 33 mins total, PE: 8. 218/14.
32/48/20%, 218C-93P. 1831 cal (1518 net).

Rounds - Apr 17

On a job site today, it's circuit in the morning or nothing.

5 max rep rounds in .30 on 1.15
Front squat @120# (9-8)
Ring dips (10's)
Ring rows (10-8's)
... one more go at the squats.
20 mins,

6 hours, 030-0645. 20 mins total, PE: 8.
32/23/44%, 129C-244P. 2425 cal (2180 net).

Bonus day, Kinda - Apr 15

I say Bonus Day today because I had a fucked up week and didn't get to bag my deadlift or press day. Like any Sunday, just trying to get some more presses under the belt. Should be doing some pull ups too, but.

Most days, I just want to die. Still, here we are, pressing on.

7x max reps in .30 on 1.15 (11-3's) @ 120#

7 hours, 000-0700. 6 mins total, PE: 5. 220/14.
45/31/24%, 169C-134P. 2498 cal (2410 net).

531 3.a - Bench Day - Apr 13

Buy in
3x10 Overhead Sqts @ 65#
7 mins.

531 Bench
Rx: 3x5 @ 190/219/249
Actual:
10x 135/5x 195/5x 225/6x 255
7 mins.

BBB
60%=195
5x10 in .30 on 1.15
Bench @ 195
Underbar horz pulls
14 mins.

9.5 hours, 2100-0645. 28 mins total, PE: 8. 219/15.
54/14/33%, 76C-184P. 2438 cal (2221 net).

531 3.a - Squat Day - Apr 12

Feels good to be back. Got low today, at the expense of some other technical details, I'm sure. But if I'm going to look bad, I'll look bad under the radar.

Buy in:
3x15 hyperflexions
3 mins.

531 Squats 3, wave A
Rx: 3x5 @ 170/196/222
Actual:
135 x10/175 x5/195 x5/225 x6
9 mins.

BBB
5x10 in .30 on 1.15
60%=174
Squat @175
Prone hamstring curls @110
13 mins.

Cash out:
4x A-frame x12 @ 5.25
3x Feet to Bar x10
8 mins.

6.5 hours, 000-0630. 34 mins total, PE: 8. 221/13.
47/14/38%, 102C-275P. 3256 cal (2940 net).

Easter Sunday Pushes - Apr 8

I'm not logging nutrition, as you can see. Deload week, everything goes. I'm logging, but not showing it here.

7x max rep Presses @ 120# (12-7's)
Moving the grip in and out by thumbnails. Does that matter? Just repping out after going to bed late and getting up for sunrise service.

Ab wheel rollouts and pikes, too.

Impromptu Squats - Apr 6

It's deload week.

5x max reps back squats @ 120#.

In jeans. Levi's doesn't make 560's anymore, so the denim squat is a dying art as well.

Death by Thrusters - Apr 3

It's 15 mins of working on good form. 30# DBs in the hotel gym. 14 rounds + nearly 15 reps. Who could count?

Carp Beach Circuit - Apr 2

Still LOVE this pull up station.

6 rounds in .30 on 1.05 - 30 RI with a 5 sec grip up
Pulls (10s-7)
Horz under bar pulls (10s)
Air squats (25s)
Push ups (25s-20s)
... one more round of pulls, just for you know, good measure on deload week.

9 bad hotel bed hours, 2200-0700/48 hours. 27 mins total, PE: 8.
34/50/16%, 229C-71P. 2126 cal (1823 net).