531 4a Deads + Pull/Row - Jan 31

AM
Buy in
3x 7 FtB
4 mins.

531 4a Deads
Rx: 3x5 @ 195/225/255
Actual: 5x200/5x225/7x255
9 mins.
BBB stuff
4x10 deads @ 185 (180=60%)
Seated calves @ 70
8 mins.

PM
5x10ish Pulls on the gravitron w/ 25/40/55/70/85# assist
9 mins.

One arm cable pull downs
4x9 @ 90/75/85/85
8 mins.

Row 3k
14ish mins.

8 hours - 2030/0430. 22 + 31 minutes total, PE: 8.

531 4a Press Day - Jan 29

531 Press 4a
Rx: 3x5 @ 115/135/150
Actual: same
8 mins.

BBB split
5x10 @ 115 10/10/10/7/6
(60%=105, and that would have been the right working number, but I was using 60% of the max, rather than the 4-rep max - the schedule has been amended)
5x max reps Neutral grip pulls (10/10/8/8/7)
in .30 on 1.15
12 mins.

8.5 - 1.5 hours - 2130/0600. 20 minutes total, PE: 8.

531 4a Squat - Jan 28

3 rounds, one min RI:
Hamstring curl @ 125 x10
Extensions @ 195/210/225 x11

3 rounds, one min RI:
Seated calf @ 70 x10
Standing calf @ 225 x10

531 Squat 4a
Rx: 3x5 @ 215/250/285
Actual: 10x 135/10x 185/5x 225/5x 250/6x 285

BBB sets, somewhat
2x10 @ 225 (60%=220)

8.5 hours - 2130/0600. 25 minutes, PE: 8. 227/12.

531 3d Bench & Dead for max, Not - Jan 25

Missed a couple this (deload) week, just putting two together to try for a max. Wanted to dead first, but all bars in use. Bench didn't feel good in the shoulders at all today - poor warm up all around. That. and I'm just tired for whatever reason this week. Near miss with the flu? Maybe. Deads just felt ... dead. No try for a new max today on it.

Bench
8x225/3x275/0x315
6 mins.

Dead
10x135/8x225/1x295/1x315/10x225
10 mins.

7.5 hours - 2230/0600. 20 + 21 minutes, PE: 7.

531 3d Press for max + Cl - Jan 22

AM
Buy in
3x8 FtB

531 3d Press for max
Old 5% working max was 185, just wanted to beat that today.
5xbar/10x95/5x155/1x175/0x195/1x185/0x195/1x190

PM
Easy squat
10x135/10x185/10x225 (bad, shallow reps)/10x185///
13 mins

Calves on the A-frame
5x11 @ 5.35
... one seat of seated for giggles - not really, one set because some douche wanted to share.
7 mins.

7.5 hours - 2230/0600. 20 + 21 minutes, PE: 7.

531 3d Squat for max - Jan 21

Crappy partial Squats for max
8x95/8x185/5x225/5x275/3x315/1x265//
Would've gotten a red light on the max reps today. Feel tight, but mostly just not moving the weight. 365 was my working max with 5% boost this 531 cycle - I'm going to recycle at this weight for the next period. Need to settle in at this weight and GET LOW.

7.5 hours - 2230/0600. 18 minutes, PE: 7. 228/13.

Bonus Day Cl - Jan 18

4x 12
Seated calf @ 80
Standing calf @ 225
(2x10 - some dork took the bar) RDL @ 145
12 mins.

4x12
Extensions @ 195/210/225/240
Hamstring curl @ 125/130
8 mins.

3x10 Overhead Squat @ 65
5 mins.

7.5 - 1 hours - 2230/0600. 26 minutes, PE: 6. 225/15.

531 3c Bench - Business as Usual, and Then Some - Jan 17

AM
Buy in
3x10 HPC @ 95/115/145
1 min RI
6 mins.

531 3c Bench
Rx: 5/3/1 @ 230/260/291
Actual: 10x205/5x235/3x265/1x295
Probably another in the tank, but no spotter, and caution won out.
8 mins.

BBB
5x10 in .30 on 1.15
Underbar horz pulls
Bench @ 205
... one more set of pulls  #DamnTheTorps
14 mins.

PM
Row 3K
13 mins. Not really going all out, but this was a PR

6 rounds, in .30 on 1.15
Max reps Pulls (10-8)
Max reps Ring dips (11-6)
17 mins.

4x Max reps Single arm cable pull downs
@ 120 x5
@90 x6/6/6
1 min RI, 6 mins.

7.5 hours - 2230/0600. 29 + 38 minutes, PE: 9.

531 3c Deads - Jan 16

531 Deads
Rx 3c: 5/3/1 @ 223/252/282
Actual: 135x10 RDL /225x5/255x3/285x2
14 mins.

BBB stuff
4x10 @ 205
Seated calf @ 70/A-frame @ 5
9 mins.

8.5 -1 hours - 2130/0600. 24 minutes, PE: 8.

531 3c Press - Jan 15

I was just squawking about how I got 150x5 when 10 months ago I couldn't get 150# once. Today was 160#x5.

Buy in
3xmax reps in .30 on 1.15
Neutral grip pulls
4 mins.

531 Press
Rx: 5/3/1 @ 125/142/158
Actual: 5x125/3x145/5x160

BBB split
in .30 on 1.15
2x10 press @ 110 (60%=111)
2x Pulls x10
3x DB recline press @ 65's
3x Pulls x10 (5th set: 8)
21 mins.

8.5 hours - 2130/0600. 26 minutes, PE: 7.

531 3c Squat and Leave - Jan 14

531 Squat
Week 3c Rx: 5/3/1 @ 246/279/312
Actual: 10x bar/10x 135/10x 225/5x 245/3x 280/3x 315
11 mins.

BBB sets
5x10 @ 225 (60% = 219)
9 mins.

A little bandy legged on the way out the door, but a good day in the open rack.

8.5 hours - 2130/0600. 22 minutes, PE: 8.

Bonus Day Press Pull - Jan 13

Roofing yesterday at Warren's, we'll call that exercise.

Today, just 4 easy rounds, in .30 on 1.15
Press @ 120#
Chins

...and three more rounds of pulls, for fun.

8.5 hours - 2130/0600. 13 minutes, PE: 6.

Bonus day Cl - Jan 11

Antagonists 3x10-12
Hamstring curl @ 125
Extensions @ 190/205/220/240
7 mins.

Front squat, 1 min RI
5x10 @ 135
10 mins.

3 Rounds, 1 min RI
Seated Calf @ 70/
Standing Calf @ 225/
A-Frame @ 5
7 mins.

8.5 hours - 2130/0600. 27 minutes, PE: 6.

531 3b Bench + CF - Jan 10

AM
Buy in:
3x8 Power Clean @ 135, 1 min RI
5 mins.

531 Bench
Rx: 3x3 @ 214/245/275
Actual: 10x185/3x215/3x245/5x275
8 mins.

BBB stuff
5x10 @ 205
Bench / Underbar Horz pulls
60% = 204
12 mins.

Just felt strong today, even though I know I was a bit dehydrated from Imbibe last night.

PM
CF (at the 5:30 group, dropping CC by tumbling)
Opted for the S2 Deads.
10x135/8x205/5x295/(315)

Metcon:
Power snatched @ 75
assisted Pistols by holding onto the rig
9.50

7.5 - 1 hours - 2230/0600. 26 + 40ish minutes, PE: 8.

531 3b Deads - Jan 9

Buy in
3x max reps FtB (10-7-9) in .30 on 1.15
4 mins

531 Deads
Rx: 3x3 @ 208/238/267
Actual: 165x10/210x3/240x3/270x3
10 mins.

BBB sets
4x10 @ 195 (198=60%)
3x10 Standing calf @ 225#/A-frame @ 4
11 mins.

9.5 - 1 hours - 2030/0600. 27 minutes total, PE: 8.

531 3b Press - Jan 8

Yeah, this was 531 in May. I dnf’ed for a single at 150#. Today, I got it 5x.

 Stickin’ with the 531, looks like it’s working. 

AM
531 Press

Rx: 3x3 @ 117/133/150

Actual: 105x10/115x3/135x3/150x5

8 mins.

BBB 

5x10 in .30 on 1.15

Press @ 110 (60%=111)

Neutral grip pulls

13 mins.

PM
CF
Glad I stretched the calves. The buy in run and light work felt good. I opted for the S1 work, since I'd already pressed today. Those push ups were a good pump, and really felt like they opened up my shoulders. V-ups were hard - my core is weak.

Metcon - I scaled down to 115 and did pull ups/ring dips 1 to 1. 11:50.

Cash out
8xmax reps (0-2) handstand push ups on the minute for 8 mins. Mostly, it involved just trying to hold the handstand. Loved this.

8.5 hours - 2130/0600. 22 + 60 minutes total, PE: 9.

531 3b Squat - Jan 7

Squat and leave. Just about half sick today.

531 Squat
Rx: 3x3 @ 230/263/296
Actual: 10x45/10x135/6x185 - 3x215/3x265/4x295

BBB sets - 3x10 @ 215 (60%=219)

5.5 hours - 0030/0600. 20 minutes total, PE: 8.

531 3a Deads - Jan 4

AM
531 Dead
Rx: 5x3 @ 193/223/252
Actual: 175x10/205x5/225x5/255x5
12 mins.

BBB
3x10 @ 195 (60%=198)
Seated calf x10 @ 70
Standing calf x10 @ 225
8 mins.

PM
CF
Buy in:
3 rounds:
5 burpees, bear crawl, 15 squats, butt kickers, 20 push ups, high knees ... was that all? Feeling the air squats after the deads.

S1:
Squat – 2×5, 1×5+
I just did 3x5 @ 135/185/235 ... no need to slam on squats when deadlifts hurt me already today.

MetCon:
Helen. PR'ed with an 11:40. The runs were the toughest. Did the first pulls and KBs unbroken, the second KBs unbroken.

7.5 hours - 2230/0600. 20 + 40 minutes total, PE: 8.

531 3a Bench - Jan 3

Feeling sickish today. There's the creeping crud going around, and I'm fighting it off, but mostly, feeling the fallout from yesterday's double-down on squats and that massive WoD at CF.

 531 Bench, right to it with no warm up.
Rx: 3x5 @ 199/230/260
Actual: 205x5/230x5/260x5

BBB split
2x10 @ 205 (60% = 204 this cycle)
Underbar pulls x10
--
3x10 DB incline press @ 60's
Underbar pulls x10

8.5 hours - 2130/0600. 22 minutes total, PE: 7.

531 3a Squat - Jan 2

Starting a new year and a new round of 531 and 2-a-days. No fresh maxes over the holidays, just a lot of laying around. Adding 5% to all four old maxes and moving right along.

New base weights for this cycle are
Squat: 365/328.5 90%
Press: 185/166.5 90%
Dead: 330/297 90%
Bench: 340/306 90%

Did the squats today off the 2 chart, and did the math in my head... pretty much right on the head for today. Bar felt heavy.

AM
Buy in
Overhead Squat x10 @ 45/65/85/85
7 mins.

3 rounds, x10
Extensions @ 195/210//
Hamstring curl @ 125
Seated calf @ 70
Donkey raises @ 225
9 mins.

531 Squat
Rx: 3x5 @ 214/246/279
135 x8/ 215 x5/ 245 x5/ 280 x5
9 mins.

PM - WoD
S1:
Deadlift – 5+
*5+ means one working set for max reps. You need at least 5 reps. If you cannot pull 5 reps cleanly then you will drop to 90% of that weight and pull a max set
135/225/missed at 315/285

S2:
For time:
Row 800 meters
Then, 2 Rounds
30 Pull-ups
30 Front squat 115#
30 Toes-to-bar
30 Power cleans 115#

30 minute cutoff found me at #12 in the second round of cleans.

7.5 hours - 2230/0600. 26 & 30+ minutes total, PE: 8.