Off Schedule - Oly Squat n' Chins - 20160108

531 Squat
...in .30 on a loose 2.00
5x135/5x185/5x210/6x240/LSF 6x185
Right knee sounds like gravel. Based off of the 2016 backoff chart.
13 mins.

Chins
4 rounds of mostly 3's, HT timer
6 mins.

6.5 hours - 2130/0400. 19 minutes total. PE: 7.

531 1c - Front Squat - Feb 4

No timer.

531 1c
Rx: 5/3/1 @ 180/205/230 (170=70%)
Actual: 10x95/8x135/5x185/3x205/Miss@230
13 mins.

BBB
Was going to ping pong pull ups and the BBB sets for front squat, but some sharp pain in the right tricep on the pulls.
2x5 @ 175 on 2:30
1 set of painful pulls.
5 mins.

7.5 hours - 2230/0600. 18 minutes total. PE: 9. 24 hours. 

531 1b - Dead - Feb 1

Restarting momentum with this quick one before the super bowl.

531 Dead
Rx: 3x3 @ 190/220/245 (180=65% ... really?) 
Actual: 5x135/5x185/245x4/5/6/185x10
14 mins.

7 hours - 2330/0630. 14 minutes total. PE: 8. 24 hours.

531 1b - Press n' squat/pull - Jan 31

No timer today. No reall oomph either.

Squat
10x95/8x135/190x8/9/10 - maybe a set or two more in there, I forget.
14 mins.

531 Press
Rx: 3x3 @ 120/140/155 (115=65%)
Actual: 10x95/8x115/5or6 @ 135/4x155/Some other sets in there for good measure.
15 mins.

4x max reps (6-5) Pull up
7 mins.

7 - 1 hours - 2330/0630. 38 minutes total. PE: 8. 72 hours.

531 1b - Clean n' BW Chin - Jan 28

Stress. Over-scheduled. Sleepless, listless. That was this last week.

Back on the wagon.

531 Clean
Rx: 3x3 @ 130/150/170 - BBB @ 125 (65%)
Actual: 135x5/x5/x3/155x3/175x(miss)/5x135

Folded BW chins @ 8-6ish in between rounds, on a timer in .30 on 2.00 for 6 rounds.

7.5 hours - 2300/0630. 24 minutes total. PE: 7. 8 days.

531 1b - Front Squat n' HPress - Jan 20

Took the weekend off. Last night doing some network administration at the Shaws', with nothing doing at lunch time - too cold. Not that the temperature was too cold - I was too cold. Just couldn't get/stay warm. A sign of impending illness? IF not kickstarting my metabolism? Anyway, took yesterday off and tried to make up for that lost time here.

531 Front Squat
Rx: 3x3 @ 170/195/220
Actual: 8x65/5x165 (160=65%)/3x175/3x195/3x225/
2x5 @ 165
12 mins.

531 Bench
Rx: 3x3 @ 205/235/265
Actual: 5x225/5x245/5x265/
225x8/x6
9 mins.

8 hours - 2200/0600. 22 minutes total. PE: 7. 4 days. 223/14.

531 1a - Squat - Jan 16

Let's be realistic. 531 and IF simply aren't getting along. I'm short calories this week, and I'm going to pig a bit today to bounce back. Light headed during the squat sets today.

531 Squat
Rx: 3x5 @ 205/240/270
Actual: 8x135/5x185/5x225/5x245/3x275
11 mins.

BBB
2x5 @ 225 (190=60%)
3 mins.

Couplet
4x12 Jefferson squats w/ bar
1x15 standing calf @ 270 - 2x15+ A-frame @ 4
9 mins.

6.5 hours - 2330/0600. 24 minutes total. PE: 7. 24 hours.

531 1a - Pull - Jan 15

Should have done the weight today, but I was just replicating the Chins day last week - knowing that I wasn't going to be able to do today's as Rx'ed. Should have let the weight lead - how else to get stronger?

531 Pull
Rx: 3x5 @ 20/22.5/25
Actual: 5x3 @ 17.5 DB
8 mins.

Antagonists
3 rounds, HT timer
Max rep Pulls (5-4's)
Max rep bar Dip (9's)
9 mins.

7.5 hours - 1 - 2300/0630. 18 minutes total, PE: 5. 24 hours.

531 1a - Dead - Jan 14

531 Dead
Rx: (much, much too low) 3x5 @ 180/205/230
Actual: 5x5 @ 225/230/245/255/265
10 mins.

Cash out
4 rounds, HT timer
FtB x max reps
Neutral grip pulls x max reps
8 mins.

RTD: Off to do a web consult after work, and reminded why I gave up doing sites for people who are unhappy with their current site. My work will be next on the firing line with this guy. Couldn't sleep with the creative juices burning ulcers in my guts in the middle of the night, what with all the side work I've taken on just now.
In other news, I get to up my DL numbers. That's a plus.

8.5 hours - 2200/0630. 19 minutes total, PE: 7. 24 hours.

531 1a - OH Press - Jan 13

Too tired yesterday to get in - better sorry than sick, I'm saying. Couple days with little sleep Sunday and Monday. 

Today was supposed to be 1a Squat day, but no racks available. Wanted to do some anyway, so

Buy in
Step ups (20") and step backs
10/10 @ 45#/5's @ 65#///
11 mins.

OH press
Rx: 3x5 @ 115/130/145
Actual: 5x115/5x135/5x145
6 mins.

BBB
2x8 @ 105 (60%)
3 mins.

8.5 hours - 2200/0630. 20 minutes total, PE: 7. 72 hours.

Week average:
P236g/C107/F133 : 37/17/47% - I'll take it. Best week in a long while.

531 1a - Chins - Jan 9

Buy in
4x8 FtB
4 mins.

531 Chins
Rx: (We're going to have to ratchet this down) 3x5 @ +20/22.5/25 (60%=17.5)
Actual: 5x17.5#/4x - 3x3 @ 17.5#
10 mins.
Didn't get my reps. Recalibrate.

BBB
4x max reps neutral grip pulls (6-4)
6/7/5 Bar dip @ +10#
11 mins.

RTD: Another really good day for hitting my macros, looks like this week has a chance to meet the skinny on carbs. One day at 200g means that the other 6 in the week have to be 80g or less to meet the average. Might need to revise my expectations, or set up a cycling rotation of days for need/feed/IF to match each work cycle. Never mind might, I just said it.

8.5 hours - 2200/0630. 27 minutes total, PE: 6. 18 hours. 224/14.
P280g/C76/F136 : 27/10/63%, 2687 total cal, 2409 net - win

531 1a - Cleans - Jan 8

Clean/Power clean
3x5 @ 115 (60%)
Rx: 3x5 @ 125/145/160
Actual: 3x5 @ 135/155/165
13 mins.

Was squat cleaning on the warm up sets, but then asked myself, "why?" So power cleaned because I could. 165x5 was all in the hip pop, I could use a little more pull under the bar when it gets heavier.

Squat cleans
3x5 @ 135
7 mins.

Cash out
RDLs @ 135#
8/9/10, 1 min RI
5 mins.

RTD: Second day in the Midway oilfields, sitting in a too-small truck cab next to Brad and his productive cough. The saving grace was perfect 65 degree weather. Glad to slip in this session at the end of the day, after yesterday's off day.

8.5 hours - 2200/0630. 26 minutes total, PE: 8. 48 hours. A couple good wins on the macros this week, let's see if we can't have a weekly average that is a win for once.

531 1a - Close Grip Bench - Jan 6

Buy in
4x5 Neutral grip deadhangs
4 mins.

Close Grip Bench
Rx: 3x5 @ 190/220/250
Actual: 5x205/5x225/6x255
7 mins.

As one might expect, the thing I want to excel at least shows the most promise.

BBB sets, HT timer
7x10 Ring Row
Bench 8/6/5 @ 225
9 mins.

9 hours - 2130/0630. 21 minutes total, PE: 7. 24 hours.

531 1a - Front Squat - Jan 5

Buy in
4x7ish FtB
5 mins.

3x5 Front Squat, as Rx'ed on 2:00
8x145//5x160/5x185/5x205/8x145
11 mins.

Cash out
3 rounds, no timer
Standing calf x12 @ 270/285/300
Hamstring curl x8/10/10 @ 95
5 mins.

Spent the evening in the car on the phone waiting to pick up H at Kathleen's. A little dejected after finding out that something that I hoped might work out wasn't going to pay enough to consider. Spent a good hour at the laptop, guitar in hand, working up proper chord combinations to match mp3's on the song list.

8.5 hours -1 - 2200/0630. 27 minutes total, PE: 7. 72 hours. 226/14.

Week average:
P161g/C222/F125 : 24/33/42% - Still just tracking now. 

531 1a - Pull up - Jan 2

Weighted pull ups with the BW as the added weight.

Strict Deadhangs, HT timer
4x6-5
5 mins.

Antagonists, 4 rounds, same timer
Kips x7ish
Ring dips x7ish
10 mins.

OH press @ 135#
x5/5/3
4 mins.

Took down the Christmas lights, show's over. Too cold to do much else besides get under an electric blanket on the couch and snorgle.

8 hours + 1 - 2230/0630. 20 minutes total, PE: 7. 2 days. 228/14.

2014 Year in Review. And It Begins for 2015.

Some few big days in a year where the status quo kinda won the overall title.

Some of what was noteworthy is what didn't happen this year. Didn't do the Lighthouse Century, or Blues Fest, Village Fest, Volkslauf, or Brian Setzer. Did make the Christian Youth Film Fest, played guitar at Ft. Tejon, got over to Carpinteria for a quick trip, Catalina in July (thanks to Nena footing the bill) and a few Disneyland trips on the annual passes, most notably one in December with the Bennetts for JJ's 2nd.
Spring saw a big day for me when TeeDub invited me to his mostly-family-only 50th birthday get-together. In fact, I was the only non-family member there. That resonated with me in an important way. I really felt that I had a friend that day. It was a cold winter and early spring for me; a lonely stretch. With so many people in his life, and he'd pick me as the one friend to choose? Yeah.
Spent Tuesday nights at Todd's too all summer with energetic and delightful collegians with the School of Discipleship. Really a highlight for my year. Such a great group, with interaction that doesn't really happen with adults in small groups. Great to be a part, to teach a little, and simply feel inspired by others who are mining deep into the Lord's mountain.
Had a great few days with CC at the Forks of the Kern, where we faced down the echoes of a sasquatch. We tried for a Half Dome lottery slot, but got rejected.
My 50th was filthy. Just the kind of day, and event, I needed. Not the level of nitpicking perfectionistic detail that I'd have brought to the planning a couple of decades ago, and that says something good, I think. Still, all the needful things were there: challenge, sweat, the right people, and minutes packed from bed-to-bed hustling from one event to the other.
Haley and I did the Brewery Art Walk in October. What a great day that was.
In December, I received an email from myself using Futureme.org. A year ago, I wrote:

Are you alive now? Because there are a lot of days, a lot of moments, when I think it's not really worth it. God's far away right now, and silent, and church is the same. I'm a misfit. A stranger in my own life. I wonder why I was created.

I need to be around to feed, clothe, provide shelter for my wife and children. I know that Konrad wants and needs me. If that's my only role that's a reason to keep taking one step forward at a time. ... How to earn their respect ... I just want to insulate myself from rejection.

...I have delusions of wanting to create some kind of supergym - just how different than any existing gym is a function of reality and economics vs. creativity and personal preference.

I want to do something significant before I clock out. I want to be involved with some like-minded people. I want to be in community with some Christians who aren't fucking hypocrites or Americanized to the point of worldliness ... if they'd have me, since I'm such a chameleon myself.

I'm mostly retreated into the iron game right now. It's the only thing I think I'm doing that consumes my creativity and challenges me.

I want something more. I hope you've found it. If not, I don't have any advice for you.

That last part was answered with School of Discipleship over the summer. There's still something out there for me in the Christian community, but it's not going to be in merely attending somewhere in the Americanized consumer-small c-christianity model. Still a lot of question marks in my life. Think I would have solved all the riddles by now.

2015? An arbitrary marker, this first of a new year calendar line-crossing. Still, here we are, re-viewing everything with an eye to intentionality.

A sound mind led by a sound spirit in a sound body. Be all three.

I'm claiming this as my slogan for the year. I'll keep my spirit sound by worshipping and digging deeper on the guitar this year, working through a chapter a day/formulating a message a week, and daily prayer time/wasted time.

I'm setting my mind to focus on intentional relationship building with those few, to intentional creation (ie, One Way Entry plans, secondary level plans / mobile app flowchart / Presenter song sets / Backyard gym completion), and filling in some gaps in my learning

Sound body: I'm not breaking down the year based on exercises. I'm basically going to make sure I make a sweeping focus on these three: 531/CFFB, Bag Work/Agility work, Stretching and Floor work. Which is to say, maximal strength/movement/flexibility.

Wasn't ready to leave CFFB, since I was enjoying it and challenged by it, but it's time to change things up for a cycle after 14 weeks. I hope to steep myself in CFFB this year - but need to cycle off for a period. 
Back to 531. Numbers have been pared way down since the last Spring percentages. MaXmas didn't get finished (sick, tired) and the numbers weren't encouraging, and, I'm simply being realistic about my expectations regarding the poundages. If everything goes better than anticipated and I'm moving weight, I'll adjust after a month. But we're doing two months through the 8-day split.

 Assessment:
I got bigger doing CFFB - these measurements aren't fresh outta the cycle (after two weeks of MaXmas and sickness/off), but they still speak volumes about gaining unexpected size with more weight/lower reps. Oh, and creatine. 
I would have sworn that an HT cycle would have done this - when it didn't, and hasn't. 

531 3b Front Squat - May 28

Front Squat
Rx: 3x3 @ 175/200/225
8x135/5x165/3x175/3x205/3x225
11 mins.

Happy to end b week with a few wins.

BBB, 4 rounds, HT timer
165 (65%) x5/6/7/8
Standing Calf x11 @ 315
10 mins.

3x Hip Thrusts x10 @ 155
5 mins.

Cash out, 3 rounds
Hamstring curl x10 @ 95
FtB x5-6

8.5 hours - 2200/0630. 34 minutes total. PE: 7. 24 hours. 
P227g/C92/F188 : 31/12/57%, 2395 total cal, 2131 net - that's two in a row.

531 3b Chins - May 27

Buy in
4x15 Y-pulls
5 mins.

531 Chin
Rx: 3x3 @ 20/22.5/25
... no problem. 4 @ 25. Pain in the right bicep is fuzzy.
7 mins.
BBB, 5 rounds, HT timer
Incline press 10x165/185x10/8/7/6
Chins @ 20 x3-4////@ BW x8
12 mins.
1 more set of neutral grip pulls.

3 rounds, 45 sec RI
Straight bar tri push downs @ 180 x10
Rope hammer cable curl @ 90 x10
6 mins.

8.5 hours - 2200/0630. 32 minutes total. PE: 7. 24 hours.
P311g/C81/F256 : 32/8/60%, 3855 total cal, 3538 net    

531 3b Clean - May 21

Buy in
4x however many (8's) Hang Power Clean @ 125 (65%), belted
7 mins.

531 Clean
Rx: 3x3 @ 130/150/170
... no problem.
8x 125 Squat clean
2 mins.

4 rounds, HT timer
DB recline presses x10 @ 65s
Underbar Horz pulls x10
11 mins.

8.5 hours - 2200/0630. 29 minutes total. PE: 6. 24 hours. 221/12.
P256g/C132/F221 : 29/15/56%, 2277 total cal, 1978 net   

531 3b Weighted Pull - May 19

Buy in
Overhead press @ 135 x8/7/6/5
6 mins.

531 Weighted pull
Rx: 3x3 @ 20/22.5/25
Yeup.
6 mins.

BBB
4 rounds, on the HT timer
Pull up x3 @ 20#
Iso Cable H row @ 165 x10
10 mins. 

Cosmetic Cash out
4x 12-10, same timer
Bent bar tri push down @ 185
Hammer grip rope cable curl @ 80
8 mins.

7.5 hours - 2230/0600. 31 minutes total. PE: 7. 48 hours. 220/12.
P232g/C211/F326 : 20/18/62%, 2780 total cal, 2518 net  

Week Average:
P208g/C174/F137 : 30/25/45%. Backpedaling here.