Death by GtO + VPush DE - Oct 31

Buy in
4x 15-11 Y-pulls
5 mins.

Death by GtO @ 135#
7 +4.
Beat my last attempt at this by a full round. Push presses felt slick.
10 mins.

4 rounds, in .30 on 1.14
Press @ 115# (10/7/6/4 - fell off in a hurry)
Bar dips (10/7/6/6 - same same)
12 mins.

PM
5x max reps Pull Ups (8's)

8 hours - 2200/0600. 27 minutes total, PE: 9. 24 hours. 

Squat day + Chins - Oct 30

Oly Squat
... on 2.00
135x5/185x5/225x5/245x5/x4/x5/x5/x4
15 mins.

The bar felt heavy today. No trouble getting down and out of the hole, but trouble maintaining an upright posture on the way up.
To make matters worse, there was an impressive young gal (Cal St thrower, maybe?) who was quarter eaglin' 225 in the rack next to mine. If you don't check your ego at the door, we can have it checked for you.

4 rounds
Seated calf @ 70
Standing calf @ 270/255///
45 sec RI
7 mins.

PM
5 rounds of max rep chins (4-3's)
No timer.

9 - 2 hours - 2130/0630. 22 minutes total, PE: 8. 24 hours.

HPullPush - Oct 29

Buy in
6 x max reps (10-8)
Under/Overhand Bent over Row @ 135#
8 mins.

Main set
6x  Bench press @ 230 x10/9///7/6
5x Ring Row x11ish
14 mins.

9 hours - 2130/0630. 22 minutes total, PE: 7. 24 hours.

Cl - Oct 28

5 rounds, 45 sec RI
Hamstring curl @ 125////... one extra at 110 
Extensions @ 165/180/195/210//
8 mins.

4 rounds, no timer
Seated calf @ 70
Standing calf @ 270//255//
8 mins.

Goblet Squats 
13-11 @ 65/70/75/80/85
7 mins.

9 hours - 2130/0630. 23 minutes total, PE: 7. 24 hours.

Vpush Bonus Day - Oct 27

4 rounds, in .30 on 1.14 
Press x10-6 @ 133
KB swings x15ish @ 2 pood
Max reps Ring dips (10-6)
... one more Press and swing
18 mins.

Tabata Bag work
14 rounds, 4 rounds of hipshots
7 mins.

7 hours - 0100/0800. 25 minutes total, PE: 7. 48 hours.

Step Up to the Bar - Clean n' Squat DE - Oct 25

5 rounds, HT timer in .30 on 1.14
RDL x10 @ 155
(Power) Clean x4-6 @ same bar
11 mins.

Same timer
Front squat @ 155 x5/6/7/8/9 
6 mins.

Standing calf @ 255/270///
4 mins.

Right bicep is strained, pulling the cleans really screamed. The squats felt nice and deep - gassed, but when the timer told me to, I got under the bar and got going. Nice to check and see that there's still some get up and go within when you need it.

9 hours - 2130/0630. 22 minutes total, PE: 9. 24 hours.

VPull ME - Oct 24

Buy in
4x13-12 Y-pulls
6 mins.

Weighted Pulls
3x20#/3x15/3x10/3x10/4x0/Kips//
...in .33 on 2.00
13 mins.

8.5 hours - 2200/0630. 20 minutes total, PE: 7. 24 hours. 237/13.

Squat and Leave - Oct 23

Squat 6x5+
10xbar/10x135/8x185/6x225/x5//x6/
15 mins.

225 felt heavy today. Form wasn't rock solid.

4 rounds, 45 sec RI
Standing calf @ 255
Seated calf @ 70
6 mins.

8.5 hours - 2130/0600. 22 minutes total, PE: 7. 24 hours. 237/13.

Power Cindy - Oct 22

AMRAP 10 mins
3 Power Cleans @ 55% of working 1RM (110, but I opted up to 115)
5 Pull up/10 Push up/15 Air squat

7 rounds, even. Pull ups suck (maybe I should drop a few lbs?) and the air squats burned (extensions yesterday, maybe).

8.5 hours - 2130/0600. 10 minutes total, PE: 9. 24 hours.

Ca + Cl - Oct 21

Buy in
4x10 Bent over rows Reverse grip
1 min RI
5 mins.

5 rounds, in .30 on 1.14
DB recline presses @ 65# x12
Croc rows x10-8 @ 75#
14 mins.

Cash out
Y-pulls 4x12
5 mins.


PM
5 rounds, no timer a' go go
Hamstring curl x10 @ 120
Extensions x12 @ 150/165/180/195/210
Seated calf x10 @ 75
10 mins.

8.5 hours - 2130/0600. 36 minutes total, PE: 8. 48 hours.

Avalon Fire Road

An easy hike up the fire road - no running this trip, or mtb, or scuba - just the one excursion. But it was nice, and enough. Getting the blood going and feeling the lower extremities. Just walking and enjoying the time and views with L. Did some sweating in the canyon turn, but not a training hike. I'll load up that ruck and do more of this when the air's clean at home. Today was fun, keeping the easy day easy.

531 9d Press - a VPush production - Oct 17

Buy in
4x max reps Chins (4's-5's) - 1 min RI
6 mins.

4 rounds, in .30 on 1.14
Press @ 115 (95=50%, which would have been a good move, since today is all about bar speed and deloading, that being the "D" in the "d" week, but what the eff, I'm going to just arbitrarily load the bar a bit because I didn't check my ego at the door, although I'm bound to learn this lesson someday, today being the effing day) x10/8/6/5/5
Ring dips x10/8/5/6ish
Chins (4's)
... note the 5th round of pressing.
19 mins.

8.5 hours - 2130/0600. 25 minutes total, PE: 7. 24 hours.

531 9a Clean Just Getting Warmed Up - Oct 16

Buy in
Hamstring curl @ 125
Extensions @ 165/180/195
4 mins.

531 Clean
Rx: 5x120/135/155
Actual: 10x120/5x135/4x155
7 mins.

These just got better the more I did 'em. First round, 5 was all I could do. Last round, I just stopped at 9. Think that's why I failed at 4 on the 531 sets - just not keyed up enough or warmed up enough.

BBB sets
6 rounds KBs, 5 rounds cleans, in .30 on 1.14
KB singles @ 40# x15
Clean @ 135 (140 = 60%) x5/6/7/8/9
13 mins.

9 hours - 2130/0630. 26 minutes total, PE: 8. 24 hours.

531 9d Bench - Oct 15

... which really looks more like an Hpull day.

Buy in
4 rounds, HT timer .30 in 1.14
x10-8 @ 145
5 mins.

5 rounds, same timer
Bench @ 225 (add 5 to left side - 230) x10/10/7/7/7
Underbar Horz chins (first set of underbar pulls ... hurt. Still that right arm Brachi. Reversed grip and all was well)
12 mins.

8.5 - 1 hours - 2200/0630. 18 minutes total, PE: 6. 24 hours.

531 9d Squat - Oct 14

5 rounds, in .30 on 1.14
Squat 10xbar/10x135/7x185/x6/// (160=60%)
RDL 10x135/155///
... one extra squat there
14 mins.

4 rounds, no timer, no RI
Extensions @ 150/165/180/195
Hamstring curl @ 125 (3 rounds)
Standing Calf @ 270
9 mins.

8.5 hours - 2200/0630. 23 minutes total, PE: 8. 48 hours.

Saturday Morning Super Heroes - Bonus Oct 12

5 rounds, in .30 on 1.14
Chins (4-3's)
Ring dips (10-7's)

PM
Stretch

9.5 - 1 hours - 2200/0730. 12 minutes total, PE: 7. 24 hours.

HT Cl n' Front Squat - Oct 11

4 rounds, in .30 on 1.14
Hamstring curl @ 120
Extensions @ 150/165/180/195
Seated Calf @ 70
15 mins.

4 rounds, same timer
Front squat @ 135# x 7/8/9/10
A-frame @ 6
8 mins. 

Felt great today. I love the bent-bench hamstring curl at the downtown BodyX (make and model?). Front squats weren't about the weight today, just hitting bottom and maintaining a solid core and keeping the knees wide and forcing some bar speed. And did all of that.

7.5 - 1 hours - 2200/0630. 24 minutes total, PE: 6. 24 hours.

Whazzat? - Oct 10

5 rounds, in .30 on 1.14
Chins (3's and 4's)
GtO @ 135# (6's)

7.5 hours - 2200/0630. 12 minutes total, PE: 7. 48 hours.

531 Squat 9c - Oct 8

531 Oly Squat - in the open rack
Rx: 5/3/1 @ 200/230/255
Actual: 135x5/185x5/205x5/230x5/255x4
11 mins.

Time to update the chart. I feel great.

BBB
HT timer, in .30 on 1.14
Standing Calf @ 255x10-12
Squat 4x6-7 @ 190 (70%)
10 mins.

Time to condition. 190 for 7's felt nasty.

8 - 1 hours - 2200/0600. 21 minutes total, PE: 7. 24 hours.

Pullish - Oct 7

Whatever. I feel like crap. It's fall in Kern county, which is to say, every breath is an inhalation of lethargy.

5x10-8 Bent over rows @ 135
in .30 on 1.14
6 mins.

4x8ish Cable Pull down singles @ 90
1 min RI
8 mins.

4 rounds Incline press
@ 135 x15/155x12/x10/x9
6 mins.

8 - 1 hours - 2200/0600. 21 minutes total, PE: 7. 24 hours.

Cl - Oct 6

Antagonists
5x10-12 
Extensions @ 135/150/165/180/195
Hamstring curl @ 115/125////
... one more at 115
8 mins.

4 rounds, on the HT timer in .30 on 1.14
Seated Calf @ 70
A-frame @ 5.25
10 mins.

10 -2 hours - 2100/0700. 19 minutes total, PE: 5. 48 hours.

531 Press 9c - Oct 4

Well, we made this month's quota on press.

Rx: 5/3/1 @ 140/160/180
Actual: 10x130/5x140/3x160/1x180
11 mins.

BBB
4 rounds, in .30 on 1.14
Press @ 130//125// (130 is 70%)
Max reps Chins (5's)
9 mins.
 
8 hours - 2200/0600. 20 minutes total, PE: 5. 48 hours.

Hotel Chicago CL - Oct 2

Antagonists
no rest, 4 rounds
Extensions x12
Seated leg curl x12
Seated donkey x15
14 mins.

HT timer
Goblet squats x11 @ 50/55/60/65
3x10 RDL @ 135
9 mins.

8 mins of elliptical with the Gman.

7 hours - 0130/0900. 32 minutes total, PE: 7. 48 hours.