Bonus Day Circuit - Mar 30

EXP says that I should be Squatting/CL, but as I missed a day this week, the perfect Friday slot for that evaporated. So, just staying loose. Front squats loosened up in the third round - it's an AM session.

4 rounds x10, on the .30/1.15 timer:
Front squat @ 115
KB Swing @ 2 pood
Ring dip
Chin (x5's)
Wide grip Curl (x7)
25 mins.

9 hours - 2100/0600. 25 minutes total, PE: 7. 18 hours. 229/15.

EXP 4 Bench ME + The Chief - Mar 29

5x5 Bench
Rx@ 195/210/225/240/260
Actual: 195/210/225/245/265 x6
11 mins.

The Chief - 4 rounds
Would have been nice to try for a PR here, but 4 rounds was plenty today. Squats were the most painful of the three, go figure and blame DLs yesterday.
16 mins.

OH, and the manager of DoucheXchange came over to tell us not to drop the weights. Was catching the bar and dropping from knee level. Should have full on dismissed the bar from the rack position. Man, this gym is an embarassment - and it has a rep here as one of the most hardcore gyms in town.
And I have a membership. FML.

9 hours - 2100/0600. 27 minutes total, PE: 9. 24 hours.

EXP 3 DL + Pull ME - Mar 28

5 hours sleep yesterday, and not great sleep at that.  Did the ASSE show and didn't have the right kind of blood to do this last night. Behind a day.

Pull ME - test
1x5 BW pull/3x20#/2x25/3x20/5xBW
Trying for 5 reps at 20#. Not there yet.
6 mins.

DL - ME
Rx: 5x5 @190/205/225/240/255
As rx'ed, 1 min RI. All too easy.
13 mins.

Cash out
Seated calves @70/A-Frame @5 x10
7 mins.

9 hours - 210/0600. 26 minutes total, PE: 6. 48 hours. 231/12.

EXP 2 Press ME - Mar 26

Knee's a mess today. Running, well, it seemed like a good idea at the time.

Buy in
Y-pulls on the .30 in 1.15 timer
4 rounds, 4 mins.

Press
5x5 @ 100/105/115/120/130
These weights are 65%-85% from my new chart, but they were way to low and easy - because f*cking Excel changed the formulas. Real weights wouldashoulda been 125/130/140/150/160... which would have been a stretch. But hey, It's ME Day biatches.
First cycle in this period should run 60-80% in the future.
10 mins.

4 rounds in .30 on 1.15
DB rows x6 @ 95/
DB recline presses x12 @ 60
14 mins.

8 hours - 2200/0600. 30 minutes total, PE: 8. 18 hours.

EXP 1 Squat DE + S Run - Mar 25

Okay, new 40 day cycle, focusing as best I can on explosive work with super-high frequency (10.5 sessions per 7 days, but we're on a trek of 4 ten-day weeks). Lots of variety compared to 531. Let's see how the homebrew tastes.

Buy in
Overhead Squat x10 @ 45/65/85
Wrists really needed the stretch.
8 mins.

Front Squat
95x7/115x5/135x5/155x5/175x5
Just establishing a 5 rep weight here. We'll start off at 115 next time and see how a top at 195 feels.
10 mins.

Cash out
3x12
Extensions @ 195
Leg curls @ 125/110//
6 mins.

Pretty beat up after Highland Games. The knee's very tight, and I pretty much hurt all over my right side. Was worried I wouldn't be able to squat today, but nothing hurt as much as that first set of prone leg curls. That felt like a knife to the back of my leg.

PM
10 Run up/Walk downs at Brighthouse Hill on 1.45. Knee felt great, sprints felt smooth, never really had a hard time breathing - even on a beautiful spring evening with the air chokingly thick with pollens.
16 mins.

5 hours - 2230/0330. 41 minutes total, PE: 7. 48 hours.

Scottish Heavy Athletics - Mar 23

Been a long while since I'd done any throwing. I sure hadn't done any of these throws. Got into the competition late from Todd Short's funeral, only just in time to get off one Weight for Distance. Only did a single spin, and it still felt awkward. Weight on a chain is not like a solid discus. 19 feet.

Light hammer was the most fun. My third try flew  straightaway with decent height - 52'. The first couple I hung onto too long and went left.

Weight over the bar would be my best event, I would have said, prior to the games. I've been using the kettlebell, right? Again, weight on a chain isn't like solid weight. I was extending hips before the weight was coming out from between my legs (as in the picture) and throwing with all arm. Arc'ed into the bar on all three tries at 9'. Afterward, I felt like I'd broken a bone between my 4th and 5th fingers in my right hand. Hopefully, it's just a pinched nerve or something.

Caber. I only got three tries. First time touching one, I only lifted it and lost balance while trying to shift the hands under the end. Got better the second try and got a throw off, nowhere near turning it though. Final try was nearly a turn, if I had less to think about I would have focused on three steps and fire, follow through with head back and hands overhead. Left me wishing for just one more try at that thing.

Next morning, I'm feeling some water-on-the-knee tightness in my right leg, some inner-shoulder strain in my right, and that weerd thing in my hand. Oh, and my right clavicle feels like someone hit on it with a brick.
Glad that this comes a day before starting a new 120 day cycle. I'm definitely working in more posterior chain hip-drive work, and single-arm snatching.

531 5d Bench - Mar 22

Buy in
4x max rep pulls, 4 way grip (7's)
5 mins.

Bench
Rx: 130/160/190
Actual: 15x135/10x165/10x205
4 mins.

BBB 4 rounds in .30 on 1.15
Bench x10 @ 175 (50%=160)
Ring rows x11-10
10 mins.

9 hours - 2100/0600. 20 minutes total, PE: 7. 48 hours.

Rest Day n' BTW Grippers - Mar 21

Taking a rest day today. It's deload week, but I feel like doing something everyday, if only to stay anabolic. Anyway, moot point with too much busy-ness and no time and bad sleep last night. So.

So a note here instead - got the Captains of Crush grippers and have been using them once or twice a day in the car. I was doing 80 reps with the cheap plastic-handled sport grippers (4x20 flipping the gripper 4 ways). With the gripper trainer, I can do 10 to warm up, then 5 reps with the #1, then back to 10 more with the trainer flipped. Already feeling the grip is improved when doing Deads and FtB. Dunno when or if I'll move up to the #2 and beyond, but that's what's what right now. I'll stay with this and see if grip improves.

7.5 - 2  hours - 2230/0600.

531 5d Dead - Mar 20

Buy in
3 rounds
Hamstring curl x12 @ 125/x6 @ 140/x11 @ 125
Extensions x11 @ 195/210/225
4 mins.

531 Dead Deload
Rx: 125/155/185
Actual: 12x135/12x155/12x185
8 mins.

BBB
4 rounds, in .30 on 1.15
Dead x12 @ 165 (50%=155)
A-frame x13 @ 6 into
Standing Calf max reps (9's) @ 225//210
10 mins.

7.5 hours - 2230/0600. 24 minutes total, PE: 8. 24 hours.

531 5d Press - Mar 19

Should buy in on these days, if only to warm up the shoulder girdle. We'll write that in next cycle.

531 Press
Rx: 70/90/105
Actual: 15x75/10x95/10x105
8 mins.

BBB
5 rounds, in .30 on 1.15
Press x10 @ 95 (50%=90)
Neutral grip pulls
11 mins.

Left the box pumped as all get out. It's a bar speed thing. Writing in some DE work to the next cycle as well.

8 hours - 2200/0600. 20 minutes total, PE: 7. 24 hours.

531 5d Squat - Mar 18

531 Squat deload
Rx: 135/165/200
Actual: 8xbar/10x135/10x165/10x205
10 mins.

BBB
4 rounds, in .30 on 1.15
165 = 50% x7/7/8
FtB x10/9/8/9
9 mins.

Seated calf
3x10 @ 80
4 mins.

8 hours - 2200/0600. 24 minutes total, PE: 7. 72 hours. 230/14.

531 5c Bench - Mar 15

Buy in
3x Power Clean
10x135/8x155/5x175
6 mins.

Bench
Rx: 531 @ 240/270/300
Actual: 10x225/5x245/3x275/2x300
I'm benching what I'm deadlifting. Something is askance.
BBB 5 rounds in .30 on 1.15
Bench x10////9@ 225
Ring rows x11-10
22 mins.

7 hours - 2300/0600. 29 minutes total, PE: 7. 24 hours. 228/15.

531 5c Deadlift - Mar 14

531 Dead
Rx: 531 @ 230/260/290
Actual: 10x155/10x215/5x235/3x265/2x295/0@ 315
I simply have no top end. 295 felt light, add a pair of tens and it won't go up.
12 mins.

BBB pulls
4x10 @ 215 (70%)
(no antagonist - too crowded)
12 mins.

Row 2k
8:04. I'm going to break 8 mins next time on this.

7 hours - 2300/0600. 32 minutes total, PE: 7. 24 hours. 229/14.

531 5c Press day - Mar 13

531 Press
Rx: 5/3/1 @ 135/150/170
Actual: 10x125/5x135/3x150/2x170
8 mins.

BBB
4 rounds, on the .30 in 1.15 timer
125 x10/7/7/6
Pull ups x7
10 mins.

3 rounds
Neutral grip pulls
Rotator cuff work
7 mins.

7 + 1 hours - 2300/0600. 25 minutes total, PE: 7. 24 hours.

531 5c Squat - Mar 12

Sometimes you get what you hoped for, sometimes you get what you feared. Today, I got what I expected. Long weekend, bad food, little water, poor sleep, 72 hours off and catabolic. Dreaded going heavy today.

Buy in
3x 9 FtB on the timer
4 mins.

531 Squat
Rx: 5/3/1 @ 250/285/315
Actual: 135x5/235x5/250x5/285x3/315 x2 uglies
13 mins.

BBB work
235x5/6/7/8
A-frame @ 5 x12
10 mins.

8.5 hours - 2130/0600. 28 minutes total, PE: 8. 72 hours.

Cl Bonus day - Mar 8

5 rounds x11, in .30 on 1.15
Extensions @ 195/210/225/240/255
Hamstring curl @ 105/110/115/120/125

4 rounds, 1 min RI
Seated calf x10 @ 90

8.5 hours - 2130/0600. 17 minutes total, PE: 6. 30 hours.

531 5b Bench day + Row/PC - Mar 7

AM
Buy in
3x max reps (grip is the limiter) FtB on the hypertrophy timer
4 mins.

531 Bench
Rx: 3x3 @ 225/255/285
Actual: 10x205/3x225/3x255/5x275 (misread the table)
7 mins.

BBB
5 rounds, in .30 on 1.15
10///8// @ 205 (65%=205)
Ring Rows x10
12 mins.

Walked out feeling pumped but not like some kind of mush-headed squat day mess. That's with an extra BBB round. Squats need work, deads need work, bench can give a plate or two over to the important lifts.

CF games start today, with a burpee/snatch AMRAP. I want to work on power snatch/snatches.

PM
Row 3k
12:48. This is a PR, and I did it without going to the wall.

Power clean
5x135/145/155/4x165/2x175
Shooting for 5 each round, but ... it got heavy?
8 mins.

8.5 hours - 2100/0530. 55 minutes total, PE: 7. 17 hours. 228/14.

531 5b Dead + PullPush - Mar 6

AM
Buy in
4x11
Extensions @ 195/210/225/240
Hamstring curl @ 125
6mins.

531 Dead
Rx: 3x3 @ 215/245/275
Actual: 10x 205/3x 215/3x245/4x275
Feeling solid.
9 mins.

BBB
4 rounds
10x 205 (65%=200)
Calf on the A-frame @ 6x 15/14/13
10 mins.

Cash out
3x10
Seated calf @ 70
4 mins.

PM
5x 10 in .30 on 1.15 w/ assist @ 25///40//
Assisted Chins
Assisted Dip
13 mins.

9 hours - 2100/0600. 43 minutes total, PE: 7. 24 hours. 229/15.

531 5b Press - Mar 5

Buy in
Power Clean x10 @ 95/115/135
6 mins.

531 Press
Rx: 3x3 @ 125/140/160
Actual: 10x 115/3x 125/3x 140/3x 160
6 mins.

BBB
5 rounds in .30 on 1.15
Press x10//7/7 @ 115# (65%... last @ 105)
Single arm pull downs x10 @ 75/80/85///
12 mins.

8.5 hours - 2100/0530. 25 minutes, PE: 7. 24 hours.

531 5b Squat day - Mar 3

I fear squat day.

531 5b
RX 3x3 @ 235/265/300
Actual: 10x 135/5x215/3x235/3x265/3x300 (wide, low bar on this one)
12 mins.

BBB
4 rounds in .30 on 1.15
215 x10/10/8/10
FtB x10/8/6//
11 mins.

7 - 1 hours - 2300/0600. 23 minutes, PE: 9. 48 hours. 229/13.

PPH Bonus Day - Morning After Pill - Mar 2

Up early after Bit o' Germany last night. Gonna need to do this triplet more often. Might have added in some bag work, but was trying to keep it quiet outside.

4 rounds, in .30 on 1.15
Pull ups (8's)
Ring dips (7-8's)
KB swings @ 1.5 pood (12-15)

6.5 hours - 2330/0600. 15 minutes, PE: 6. 24 hours.

531 5a Dead - Mar 1

Buy in
3x11
Extensions @ 195/210/225
Hamstring curl @ 125
4 mins.

531 Dead
Rx: 3x5 @ 195/225/255
Actual: 5x 205/5x225/5x285
Feeling good today, sore from the running all day, but good under the bar.
9 mins.

BBB
5 rounds
10x 185 (60%=180)
Seated calf @ 70 (3 rounds with standing calf as well @ 240)
17 mins.

After this workout, added 5 lbs to the Deadlift chart ... I really think I can go heavier - and to Bench, where I know I can go heavier, and did with the BBB stuff this week - Squat will stay the same in the interest of full reps, and Press, well, I failed on the 3rd 5 yesterday, so.

8 hours - 2200/0600. 31 minutes, PE: 7. 24 hours.