SB - H Pull - Aug 30

5 rounds, HT timer
Pendlay row 5x5 @ 155
Ring Push up x10-12+
Hammer DB curl x10+ @ 25's
... one more row.

Feeling stronger than I have been. The numbers don't verify it, but I feel it. Maybe I'll dose with some creatine to put the pedal to the metal.

8.5 hours - 2130/0600. 20 minutes total. PE: 6.

SB - Front Squat 5x5 - Aug 29

Front Squat, SB timer in .45 on 2.45
10x95#/8x135 (dumped this in the rack, can you believe it?)/5x155/5x185/5x195///
20 mins.

4 rounds, HT timer
KB singles x12-13 @ 1.5 pood
RDL x8's @ 145
 ... one more KB double.
12 mins.

- 2 mins -

Tabata Bag work
Switch stance singles and 3-move combinations.
8 mins.
 
8 hours - 2200/0600. 43 minutes total. PE: 9.

SB - Press, mostly - Aug 28

5 rounds, HT timer
Press 115x10/125x8/ 5x5-4 @ 145
Chin ups x3-4's
Inside ez curl x10-8 @ 88
... one more press at 125.
 
7.5 hours - 2130/0500. 20 minutes total. PE: 7. 227/13.

SB - Squat reps, Weighted Vpull - Aug 25

Oly Squat - reps
10x bar/11x 95/12x 145/ 5x10-11 @ 185
AtG. In .45 on 2.45.
22 mins.

Last squat day didn't go well at all. Today made up for it.

- 1 min - 

Vpull Couplet
5 rounds, HT timer
Pull up +5#, 3's and squeezes
OH press @ 115 x10/10/8, @ 105 x10/9
... one more unweighted kips.
14 mins.

PM
...extensive stretching session.

7.5 hours - 2130/0500. 40 hours. 38 minutes total. PE: 8. 227/13.

Cals recap: 440 cals under for the week, at 2186/day. Not enough volume, but macros look better.
Average macros: F 115g 46%, C 139g 25%, P 164g 29%. 

SB - Throwaway Day - Aug 23

Yesterday, I had the urge, but not the compulsion.

Just sat around, then laid around. Paid the price for slacking, as today it all felt terrible. Thought cleaning would warm things up, but just made my lower back feel even more locked up than before I started today. Today just sucked.

Buy in
Death by GtO @ 135#
5 rounds.
5 mins.

Squat, in .45 on 2.00
5x135/185/205/225/205/185/135
Supposed to be a 5x5 @ 235, but I was feeling too blocky to get down. Next time.
18 mins.

Note to Self: For the love of God, start with bar-only Every Dang Time. If you're not loose enough to get down into the hole, you're not loose enough. Period. 

4 rounds, HT timer
Ring dip x max reps
Ring row x max reps
Wide grip ez-curl @ 88#
15 mins.

9 hours - 2230/0730. 60 hours. 43 minutes total. PE: 7.

SB - Front Squat & Triplet - Aug 20

Hot today. Just kinda lost myself in it but paid the price afterward.

Front Squat 
5x 135/155/175
3x3 @ 195
8x 135
15 mins.

- 1 min -

5 rounds, HT timer
OH Press @ 135 x5-6
Chins x3-4
RDL x10 @ 135#
... one more set of press.
20 mins.

7.5 hours - 2130/0515. 48 hours. 36 minutes total. PE: 7.

SB - AM/PM Pull ups and Squat reps - Aug 18

AM

HT timer, in .30 on 1.15

3x max reps deadhang pulls

3x max reps chins

7 mins.

PM

Squat reps

8 sets in .45 on 2.30 - I like this timer better for more reps; .30 isn't enough time to get them all in sometimes.

x10 @ 115/@ 135/@ 185/////@ 135

18 mins.

Still sore from the 5x5 on Saturday, but this easy day should help. Really hot outside during the squat session.

7.5 hours - 2130/0500. 25 minutes total. PE: 7. 226/14.

SB - Loose Push/Pull - Aug 17

Quick and dirty in the 82 degree AM on a day that's going to be 106 in the PM.

4 rounds, .45 on, .45 off
GtO @ 115 x6/7/8/no count
Pendlay row @ same x11

This really opened up my shoulder girdle. I'm sore BTW from Squats and A-frame two days ago.

6.5 hours, 2230/0500. 14 minutes. PE: 6.

Cals recap: 503 cals under for the week, at 2183/day. I intend to eat more this SB.
Average macros: F 103g 43%, C 171g 31%, P 143g 26%. 

SB - Squat Day - Aug 15

Squat 5x5 in .30 on 2.00
10 @ bar/135/
8 @ 185
5x5 @ 225, deep
8 @ 185
16 mins.

HT timer from here out, with some walking around to find equipment at McDermont Field House. Stepping into a new gym always motivates me.

Calves on the A-frame
4x12+ @ 5
6 mins.

RDL
3x 6/7/8 @ 135
5 mins.

9+ hours - 2100/0645. 30 minutes total. PE: 8. 225/14.

SB - VPull/VPush Easy - Aug 14

Buy in
Death by Pull ups
8 rounds.
... just the protocol, not going for record.

4 rounds, HT timer
Chins @ BW x5/4's
OH press @ 115 x10's
10 mins.

Strength Vpull day, bodyweight with workboots n' jeans will suffice for an approximation of 5# on the dip belt.

7 hours - 2200/0500. 18 minutes total. PE: 8.

SB - Squat 5x5 n' Stuff - Aug 10

No timer today.

Oly Squat

10xbar/x95/x115/x135

5x5 @ 205

Took a lot to get loose today, or I might say, took a lot to get loose enough to get deep. Don't know that I ever felt loose - too much driving and sitting this last week. Sharp knee pains at the lower weights, which vanished when I started the 5's.

Bench press

205 x10/10/9

OH press

135 x3/4/5

Chins 3x5

Hammer curls 10+ @ 25's

6 hours - 2200/0400. 35 minutes or so. PE: 7.

Hetch Hetchy Day Hike - Aug 8

Just a 3 mile turnaround day hike today, but we decided to start out in the hottest part of the day. First time to the Hetch Hetchy area, and I was surprised at the amount of damage caused by the 2013 Rim fire - the area still feels bleak.

Took a great swim in the lake. The water was perfect! Very little water coming over Wapama, and no water at all over Tueeulala, so we hid a bit in a shaded grotto at the fall base by the bridges, then said the heck with it and just found a good spot near the rockfall east of the falls to jump in.

Must come back here when there's more water - maybe to do the lake Vernon loop around to Rancheria - eating up the last of the food at Rancheria so there's nothing to fight the bears over.

We stopped at Priest Station Cafe on the way in for some German bratwursts and the view from their deck - pricey, but good. I'd heard it was a must-stop kinda place. However, the winner was eating at Happy Burger in Mariposa on the way home - just squeaking in for a burger and bubbly water before the 9:00pm cutoff.

Been a while since I've been hiking. My hamstrings were actually sore on Monday from walking around!

SB - Front Squat and PullPush - Aug 4

Front squat
3x8 @ 135, 3x3/4/5 @ 185
... in .30 on 2.00
12 mins.

- 1 min -

HT timer
5 rounds, Chins x max reps (5-4's)
4 rounds, OH press @ 115 (10-8's)
11 mins.

7.5 hours - 2130/0515. 25 minutes total. PE: 7.

Cals recap: 210 cals under for the week, at 2180/day. 
Average macros: F 99g 43%, C 171g 33%, P 126g 24%. 

HT Comp, the Goodbye.

HT Comp, it's not your fault. It's not you, it's me.

You're beautiful and there's so much to love about you. Your programming is sound. I just didn't have the work schedule this summer to give our relationship the attention you deserve. Up too early, too hot in the afternoons, too lazy late. You weren't feeling the love, and I understand. I just wasn't there for you.

We'd been dating since the end of May, and here it is in August and we're both just not feeling it. I wasn't afraid of the commitment, but I surely wasn't serious about us either. I know I should have focused more on spending some small amount of quality time with you at least every other day, but most weeks during June and July, we were only seeing each other twice weekly, and, even then, only for a short visit.

All those Back/Oly/Front squatting dates that I'd promised you never happened, and those that did, well, you know my heart wasn't really in them. I guess that shows with the 2" loss in hip size. Nothing else really changed for me during our time together. And that's a shame.

Sorry that you wasted so much time with me when there is surely someone, somewhere, who could have given you some real love and attention.

Maybe we can get together again - maybe, perhaps, after the new year? Maybe we can have new feelings for each other then. 

PS. If you see me grunting and gyrating all out-of-breath and body-to-body with that slutty Strength Block in the next couple of months, don't take it personally. I'm planning on using her for 12 weeks and then moving on. What can I say? I'm on the rebound.

Carp Chelsea - Aug 1

I was going to do 100 tabata pull ups, but I walked over to the bars today without any tape - and I was determined not to tear my hands here today ... again. Which is okay, just forced me to do what I dread - Cindy's impatient big sister. Note to self: Chelsea first, then hamburger and sampler at Rincon after. Oh, and second note to self: The red at Rincon is what you want but always forget.

10 rounds in 15 mins. If I remember correctly, I went 5 on, 1 off, 2 on, 1 off, 1 on, 1 off... Everything felt doable, the minutes just seemed short. When I failed, it was by 1 or 2 squats. 

Afterward, I didn't feel so great though. Work capacity is definitely down.

10 hours - 2030/0700. 15 minutes total. PE: 9.