MBike Sunday Spin - June 30

70% with a little + work, doing some kneehab on a Sunday Spin before Church ride. Was planning on just taking the bike trail east, but the dust around the Whiskey and Horses stables made me want to detour north.
Just taking it easy, but picked up a couple PRs on segments (up Chester to China Grade, China Grade thru Kern River fields to Alfred Harrell). Go figure.
13.8 mi, 15.9 mph ave, 51 mins.

7.5 + 1 hours - 2230/0600. 51 minutes total, PE: 8. 24 hours.

Pull Bonus - June 29

All in .30 on 1.15:

4 rounds
Pull up x max reps (5's)
KB swing x10-12 @ 2 pood

4 rounds
Chins x max reps (3-4)
Ring dips (8-9's)

4 rounds
Ring row x12-10
wide grip curl x10-5

6.5 hours - 2330/0600. 30 minutes total, PE: 8. 12 hours.

Cl - June 28

5 rounds, on the HT timer
Hamstring curl @ 125
Extensions @ 120/single leg @ 90
Seated Calf @ 70
A-frame @ 5
 - Extensions are still painful.
21 mins.

Goblet Squats x10
@ 45/50/55/60/65
1 min RI
7 mins.

7 hours - 2300/0600. 28 minutes total, PE: 7. 30 hours.

531 7d Press - June 27

Just a press day to fill in the blank here during deload week.

Buy in
4x max reps
Pull ups (6-3's)
Press @ 155 x10/Bar dips////
Loose timer.
9 mins.

Main set
5x10 on the HT timer
Recline DB press @ 60
Croc row @ 85 (10-5)
15 mins.

7.5 - 1 hours - 2230/0600. 25 minutes total, PE: 8. 24 hours.

531 7d Deload WhateverWhatever - June 26

Pretty tired and just milking this deload week for whatever it's worth.

Buy in
3x10
Hamstring curl @ 125
Extensions @ 135
Added one more curl. Still feeling discomfitting pain in the right knee, MDL, maybe.
5 mins.

Main set
Checking on a 5 rep max for front squat.
5x 95/115/135/155/175/195/3x215
My legs can do the weight at 215, but my core's not strong enough to hold it upright.
15 mins.

7.5 hours - 2230/0600. 21 minutes total, PE: 6. 6 days.

531 7c Bench + Brighthouse Brick - June 20

AM
Buy in
4x max rep strict pulls (8-6)
4 mins

531 Bench
Rx: 531 @ 240/275/305+
Actual: 5x 245/3x275/3x305
9 mins.
BBB
5 rounds, on the HT timer
Bench @ 225 (70%)
Underbar Horz pulls x12
12 mins.

I'm hitting on the heavy stuff, but missing on the BBB reps. Only 6 on the 5th set, 9 on the 4th.

PM
Tempo to Brighthouse and back, 13.5 mi - 27 there, 27 home
10 run ups on 1.40
86 degrees out, but it felt hot on the hill.
17 mins. 

8.5 hours - 2130/0600. 26 + 71 minutes total, PE: 8. 24 hours. 230/14.

531 7c Squat Day - June 19

All the cylinders were firing today. If today's the hardest day of the cycle, I better HTFU and rise to the occasion.

Buy in
3 - or was it 4? - rounds
Hamstring curl @ 110/125// x10-12
Extensions @ 135 x12
4 mins.

531 Squat.
Rx: 531 @ 180/205/230+
Actual: 10x bar/9x135/5x185/3x205/5x230
Owned. Perfect reps, feeling good all over.
12 mins.

BBB
5 rounds
Standing calf x11 @ 240
Squat x9 @ 175 (170=70%)
12 mins.

6.5 + 2.5 hours - 2330/0600. 29 minutes total, PE: 8. 24 hours. 229/15.

531 7c Press - June18

No fail Press day, week C. I'll take it.

Buy in
3x10 Y-pulls
3 mins.

531 Press
Rx: 531 @ 135/155/175+
Actual: 10x115/5x135/3x155/2x175
8 mins.

BBB work
5 rounds, HT timer
Press x10/10/8/5/7 @ 130 (70%)//125/120/115
Bar dips x7-8 alt with Neutral grip pulls x8
... one more dip and pull, good measure.
15 mins.

7.5 hours - 2230/0600. 27 minutes total, PE: 7. 24 hours.

531 7c Cleans - June 17

(Buy in
FtB - could not do them. Feels like my lowermost right rectus is torn)

Buy in
3x10 RDL @ 135/155//
6 mins.

Main Set
Cleans
Rx: 531 @ 135/155/175
Actual: 5+ @ 135/3 @ 155/1 ugly, 1 sweet @ 175
--
Sets across
4x 5-6 @ 155 (165=70%)
16 mins.

8 - 1 hours - 2200/0600. 24 minutes total, PE: 7. 48 hours. 231/11.

500 Rep 5k Challenge - June 15

Three miles with Boogie, and, at the end, with Monte. Exercise stations were: push ups, mt. climbers, lunges, seal jacks, air squat, underbar pull ups/nut smashers , flutterkicks, hip ups, jumping jacks. Had a great time running with Boogie, who just got stronger as the run as she smelled the barn. I, however, got weaker, with the lunges and air squats really getting into me. Felt the deads from the day before, yah.

A fun event. And, a good wake up call that bricking is something I should add back into the schedule.

8 hours - 2200/0600. 60ish minutes total, PE: 8. 16 hours.

531 7b Deads - June 14

Buy in
3x10
Exensions @ 120# - still nursing the right knee, but today, no pain
Hamstring curl @ 125
4 mins.

531 Deads
Rx: 3x3 @ 230/260/295
Actual: 3x235/265/4x 295  - mixed grip at the higher weights, since the crappy bar wants to roll over
8 mins.

BBB sets
5x10
Dead @ 225 (215=65%)
Standing Calf x12 @ 240
Seated Calf x10 @ 70
11 mins.

8 - 1 hours - 2200/0600. 25 minutes total, PE: 7. 16 hours.

531 7b Bench + Hills - June 13

You don't need a spotter if you're not going heavy.

Buy in
4x max reps Chins
4 mins.

531 Bench
Rx: 3x3 @ 225/260/290
Actual: 5x225/265/295 - forgot it was 3x day
And, I did 5# offsets since the crappy DoucheX bar is lopsided.
8 mins.

BBB
on the HT timer, in 30 on 1.15
5x10 @ 210 (65%) - 8 reps on set 5
12-10 ring rows
12 mins.

PM
11 run ups on Brighthouse hill. 20 secs to the top, repeats on 1.50.
18 mins.

8 - 1 hours - 2200/0600. 25 + 18 minutes total, PE: 6. 24 hours.

531 7b Squat day - June 12

You can't get much done in life if you only work on the days when you feel good. - Jerry West

Buy in
5 rounds
Hamstring curl x10-12 @ 110/125////
Extensions @ 120 x10
6 mins.

531 Squat
Rx: 3x3 @ 170/195/220+
Actual: 3x 175/3x 195/4x 225
12 mins.

BBB work, in .30 on 1.15
5x8 Squat @ 165 (65%=160)
5x12 Standing calf @ 240
12 mins.

8 - 2 hours - 2200/0600. 31 minutes total, PE: 8. 24 hours. 231/15.

531 7b Press - June 11

Missed on the last couple press days. Not today, amigo.

Buy in
4x11-10 Y-pulls
5 mins.

531 Press
Rx: 3x3 @ 130/145/165+
Actual: 130x3/145x3/165x4
4 mins.

BBB
5x10 - JK, max reps on the HT timer
Press @ 120 (65%) 10-7's
Pull ups (6's)
Overhand pulls were killing my left elbow (muscle strain) - so the last two sets were neutral grip.
12 mins.

9 - 3 hours - 2100/0600. 23 minutes total, PE: 7. 24 hours.

531 7b Cleans - June 10

Buy in
4x10
Hamstring curl @ 110/125///
Extensions @ 135
Extensions caused some pain in the right knee. Still not all the way there yet.
5 mins.

531 Clean
Rx: 3x3 @ 130/150/170+
Actual: 5x135/3x150/4x170 - one at 170# was a really ugly catch at the top.
8 mins.

BBB DE
4 rounds on the HT timer
Power clean @ 150 (65%) x6ish
RDL x10 @ 150
10 mins.

7 hours - 2300/0600. 24 minutes total, PE: 8. 30 hours.

Pull day - June 9

Just pull stuff on a semi-bonus day - Should have broken out the dip belt, but I'm having a hard enough time getting reps as it is.

12 rounds, 1 min RI on 1.30
4xmax reps chins (5's)
4x max reps pulls (8's)
4x max reps ring row (12-10's)
18 mins.

6.5 hours - 2330/0600. 18 minutes total, PE: 6. 24 hours.

SRun 220's - June 8

Flat, not really fast, in the mushy grass in Fresno. Wow, really tight to start, took 4 to warm up.
9x 220 in 1.00 on 1.00-1.15
18 mins.

7.5 bad hours - 2330/0700. 18 minutes total, PE: 9. 18 hours.

531 7a Deads Feelin' Groovy - June 7

Buy in
5x10 Hamstring curl @ 110/125///
3x12 Extensions (testing) @ 120/150/170
6 mins.

531 Deads
Rx: 3x5 @ 215/245/280
Actual: 5x225/x245/7x285
Feeling strong.
8 mins.

BBB
5 rounds, on the HT timer
205x10 (60%=195) - just rockin' these, for bar speed. Although, I did think I was done on round 4. Good thing the timer never lies...
Seated calf @ 70 x12's
11 mins.

7 hours - 2230/0530. 27 minutes total, PE: 7. 24 hours.

531 7a Bench - June 6

Buy in
3x strict chins x5/4/4
3 mins.

531 Bench
Rx: 3x5 @ 210/240/275
Actual: 5x205/x245/4x275
Nicked the rack on the way up on #2 @ 275, got me all discombooberated.
6 mins.
BBB - HT timer
5x10 @ 195
Ring rows x10
12 mins.

Feeling easy today. Tons of bar speed on the BBB sets.

7.5 hours - 2230/0600. 22 minutes total, PE: 6. 24 hours.

White House Honey Ale

Pretty easy kit on a pretty easy night with Montre, drinking up the remnants of the Wyeast version of the Super Bowl Blackout Oatmeal Stout. Not much to say, brewing went off without any monkey wrenches.

Steep:
0.75 lbs English Medium Crystal Malt
0.5 lbs Belgian Biscuit Malt

Boil
6.3 lbs Gold malt syrup (60 min)
1 lb Gold dry malt extract (60 min)
Gravity at .1050 prior to the honey,
1 lb Honey (5 min)

OG: 1072, which is higher than the expected 1062

1.5 oz East Kent Goldings 5.8% alpha (45 min)
1.5 oz UK Fuggles 4.5% alpha (15 min)
Danstar Windsor Ale - Optimum temperature: 64-70°F

... we'll see if the pantry sink can stay in the 75 degree range duing fermentation.

7 week mark:
Two day-long C02 infusions at 22lbs, and we tried it out for a session with Scottie and Monte. Yes, it's a real session beer. And, the light went on: it's an English ale with Honey. Guess I wasn't thinking too much about the White House aspect of the kit (since it was a freebie with my Northern Brewer order), but supposedly, Zero made a big splash by brewing beer in DC:

Inspired by home brewers from across the country, last year President Obama bought a home brewing kit for the kitchen. After the few first drafts we landed on some great recipes that came from a local brew shop. We received some tips from a couple of home brewers who work in the White House who helped us amend it and make it our own. To be honest, we were surprised that the beer turned out so well since none of us had brewed beer before.
As far as we know the White House Honey Brown Ale is the first alcohol brewed or distilled on the White House grounds. George Washington brewed beer and distilled whiskey at Mount Vernon and Thomas Jefferson made wine but there's no evidence that any beer has been brewed in the White House. (Although we do know there was some drinking during prohibition…)
Since our first batch of White House Honey Brown Ale, we've added the Honey Porter and have gone even further to add a Honey Blonde this past summer. Like many home brewers who add secret ingredients to make their beer unique, all of our brews have honey that we tapped from the first ever bee-hive on the South Lawn. The honey gives the beer a rich aroma and a nice finish but it doesn't sweeten it.

Um, like everything Obama's done during his worst-presidency ever, no one told him that he didn't have to brew an English Ale. Another case of either pathetically ignorant, or willfully errant.

531 7a Squat - June 5

Buy in
4x11 Hamstring curl @ 110
4 mins.

531 Squat
Rx: 3x5 @ 160/180/205
Actual: 10xbar/10x135/5x155/5x185/6x205
10 mins.
BBB
5 rounds, on the HT timer
Squat x8's @ 145 (60%)
Standing calf x12's @ 240
12 mins.

Squats felt right today for the first time since Scottish games. Some phantom heat-pain in the right knee, but everything was working. Nice and loose, hips and back doing work all the way to the bottom of the hole. I give credit to the hamstring focus of late, and the buy in.
Not squatting a lot of weight, but starting over doing full reps, that's priceless. Especially in a gym where even arm work is all done as partials.

8.5 hours - 2130/0600. 27 minutes total, PE: 8. 24 hours.

531 7a Press - June 4

Only failed a couple of days in 7 cycles - both press days.

Buy in
4x10 Y-Pulls
5 mins.

531 Press
Rx: 3x5 @ 120/135/155
Actual: 5x120/5x135/(4x155)
6 mins.
BBB sets
5x10 on the HT timer
8/10/10/8/7 @ 115 (110=60% - might've done better 5 lbs lighter, but ... misread the chart)
Neutral grip pulls (8's, ish)
14 mins.

Man, some pain in the left crook of my elbow from cleans yesterday. Made overhand pulls hurt.

8.5 hours - 2130/0600. 25 minutes total, PE: 6. 24 hours.

Is it Still 531? 7a Cleans - June 3

Is it still 531? Not that, I mean, that it's 531 on the schedule, continually, since this is cycle 7 on the year, but, I mean to ask, is the program still 531 if you monkey with it? By, say, tacking on a Cleans day, and a Pull day. Yes, to address the weaknesses inherent in the program. And yes, to have 6 days of work in a 7 day week. Two evening sessions of conditioning work. Assistance work for the hamstrings, especially. Lots of sleep or this is going to go the way of EXP.

Working RMs for this cycle:
Squat: 265
OH Press: 200
Dead: 360
Bench 355
Clean: 205

Was going to start the cycle and week off with Squats, but I didn't get in my cleans last week, so it was should I squat or should I clean should I squat or should I clean with all the pros and cons scrolling across my mindscreen ... until I hit DoucheX and some guy is benching in the power rack and all the bars are taken. Debate finalized by necessity.

Buy in
4x11 hamstring curl @ 110#
3x180/165/150 extensions (too painful in that right knee to rep)
6 mins.

531 7a Cleans
Rx: 5x 120/140/160
Actual: 5x120/140/4x160
8 mins.

Sets across
4x4 @ 140#, 1 min RI
7 mins.

6 hours - 2330/0530. 22 minutes total, PE: 8. 48 hours.

Bike n' Brighthouse Sprints - June 1

Ride to Brighthouse; 25 mins there, 28 back.

10 run ups on 1.45 while there. Felt pretty fluid, but heavy. No knee issues today. Gonna work on flexibility and hamstring strength ftw.

7 hours - 2230/0530. 51 + 17 minutes total, PE: 8. 36 hours.