Wa - May 31

Deload, but pressing. And pulling.

Death by chins, sorta.
8 rounds, 8 mins.

4 rounds in .30 on 1.15
Press @ 95# (x7)
Recline DBs @ 55# (x8)
Assisted chins @ +55# (x10)
15 mins.

8 hours, 2300-0700. 23 mins total, PE: 8. 223/14.
35/39/26%, 196 C- 134 P. 2532 cal (2224 net).

Wl - May 30

Deload through the end of the month.

Squats
10x bar, 10x 135, 7x 185, 7x 225///
15 mins.

BBB circuit
4 rounds in .30 on 1.15
Hamstring curl @110 x12
A-frame @5 x12
Seated calf @70 x12
Squat @ 185 x10
20 mins.

7.5 hours, 2330-0700. 36 mins total, PE: 9. 223/14.
25/48/26%, 179 C- 97 P. 1713 cal (1331 net).

Pushpull - May 29

Easy day, busy day.

6x max reps in .30 on 1.15
pulls (7's)
ring dips (6's)
15 mins.

8.5 hours, 2230-0700. 15 mins total, PE: 7. 224/14.
45/25/31%, 139 C- 170 P. 2197 cal (1963 net).

R - Easy Sprints - May 26

10 reps in 1.00 on 2.30:
Rush 100, 10 air squats, stride 100.

8 hours, 2230-0630. 25 mins total, PE: 8.
31/48/20%, 245 C- 102 P. 2324 cal (1750 net).

Hypertrophycon 7's - May 25

No 531 today.

5 rounds of the quad in .30 on 1.15 - shooting for sevens, but willing to do more, y'know.
Pulls x7+ (10's)
Reclining DB presses @ 55# (8's)
Press @ 115#/105#/95#// (7's)
Hang Power Clean x7 135# (bent bar)/145#///

Right shoulder is still a little funny. First set I couldn't turn over the DB on the clean.

5 hours, 0130-0630. 25 mins total, PE: 9. 220/13.
47/28/26%, 222 C- 205 P. 3733 cal (3427 net).

Amgen Pull-Swing Bonus Day - May 17

Short timed sets before heading out to do nothing but drink beer and eat and watch other guys hurt.

Pulls
6x max reps in .30 on 1.15 (5's deadhang + a few kips)

KB swings
5x 15/14/15/14/15 in .30 on 1.15

9 hours, 2200-0700. 15 mins total, PE: 7.
40/31/29%, 165C-158P. 2829 cal (2596 net).

531 3c - Squat Day - May 16

I'm afraid I got it wrong last log, but no, I did the third cycle last week. Dang, I'm proud of myself. When it doubt, it's freaking Squat Day. It hurts, it sucks, but I'm not shirking it.

531 Squat
Rx: 5/3/1 @ 196/222/248
Actual:
10x bar/135 x10/195 x5/225 x3/245 x3
11 mins.

BBB
60% = 174
5 rounds x10 in .30 on 1.15
Squat @ 185#
Hamstring curl @ 110
Squats didn't feel heavy. Nice to go up with a little more on the bar this week.
13 mins.

3 sets x12
Seated calf @ 70
A-frame @ 5
1 min RI
8 mins.

8 hours, 2330-0730. 32 mins total, PE: 9.
33/32/35%, 174C-189P. 2204 cal (1941 net).

531 3c - Bench day - May 15

531 Bench 3 wave c
Rx: 5/3/1 @ 219/249/278
Actual:
8x 185/5x 215/3x 245/2x 275
11 mins.

BBB
60%=195
5x10 in .30 on 1.15
Bench @ 195# (10/10/9/8/5)
Underbar horz pulls (10-7)
Right shoulder has been hinky, and today I was careful to leave one in the tank each set on the press. My suspicion is that neglecting pulls has been the culprit, but it could just be overuse with real-world physical labor. Gotta work on the ambidexterity. And pulls.
13 mins.

Cash out
3x Max reps pulls in .30 on 1.15
neutral/chin/overhand - all 7's
3 mins.

7.5 hours, 2330-0700. 28 mins total, PE: 8. 220/14.
33/35/32%, 222C-202P. 2502 cal (2283 net).

531 3c - Press Day - May 10

Buy in:
Death by Hang Power Cleans
8 rounds @ 135#
10 mins.

531 Press
Rx: 5/3/1 @ 118/134/150
Actual: 5 @ 120/4 @ 135/DNF @ 150
7 mins.

BBB
5 x 10 in .30 on 1.15
Press @ 105 (60% - 8's and 7 after 3rd)
Neutral grip assisted pulls (40#)
14 mins.

8 hours, 2300-0700. 32 mins total, PE: 8. 219/14.
38/21/42%, 86C-175P. 1815 cal (1551 net).

531 3c - Squat Day - May 8

Okay, so a fail day when we last 531'ed - 3x3 deadlifted - after a very lethargic week (allergies? Are they shaking the almond trees or defoliating the cotton?) that we'll call the deload week for this cycle, we're into the 531 C wave.

531 Squat
Rx: 5/3/1 @ 196/222/248
Actual:
10x bar/135 x8/195 x5/225 x3/250 x4
11 mins.

BBB
60% = 174
5 rounds x10 in .30 on 1.15
Squat @ 175#
FtB
12 mins.

4 sets x12
Seated calf @ 80 (a little heavy)
A-frame @ 5.35
1 min RI
10 mins.

8 + 2 hours, 2200-0600. 34 mins total, PE: 8. 221/14.
39/29/33%, 184C-211P. 3190 cal (2926 net).

Bonus Day - PullPull - May 7

Insane compression pain in my right shoulder the past few days. I'm saying it's overuse of power tools and underuse of power cleans. And the absence of overhand pulls. We'll see if this makes everything better, or everything worser.

4 rounds in .30 in 1.15
pull ups (9-7's)
then
ring rows (10-8's)
10 mins.

10 hours, 2100-0700. 10 mins total, PE: 6. 221/14.
44/31/25%, 224C-177P. 2870 cal (2749 net).

Bonus Day - PushPull - May 4

Another busy day - best to just shoehorn in the bonus work. I think I'm just calling this a deload week.

6/5 rounds in .30 on 1.15
Max rep press @ 100 (1st)/120 (5)
Chins (5's)

Still logging eats, sleeps and minutes worked. Just not here, heh.

MTB - May 2

Easy hour out and back through the Jewetta keyhole on the MTB. Lots of headwind on the way out, felt good on the way back.

This was a ride to the gym and back for some heavy 531, but it just wasn't going to get squozen in today. It's been today all week long.

100 with 100 - Apr 30

Didn't have time to do much today, but I wanted to do something out of the ordinary.

10 x10 Ov Squats with 100# in .30 on 1.15