SB - Easy as 1, 2, 3 - Sept 7

Perfect storm again today. Tried to rise to the occasion, but feeling a little flat. This one was a slog.

Front Squat 5x5
10x bar/10x 95/8x 145/5x 185/5x5 @ 197.5
... last one actually felt light. Didn't move light, but felt that way.
23 mins.

4 rounds, HT timer
RDL @ 145
FtB x8ish
12 mins.

5 rounds, HT timer
Press for reps @ 105
Vpull, weighted 7.5# - strict triples mostly ... hey, it is what it is.
Ez-in x10+
19 mins.

8.5 hours - 2230/0700. 56 minutes total. PE: 8. 

Cals recap: 78 cals under for the week, at 2189/day. Not really focused on anything but eating regularly, eating enough, and generally, eating lifestyle-right.
Average macros: F 110g 42%, C 154g 26%, P 182g 31%. 

Squat 5x5 Cl - July 3

Buy in - 3 rounds
Hamstring curl @ 95 x10
Extensions x12 @ 180/195/210
FtB
6 mins.

Squat, in .30 on 2.30
10xbar/10x135/8x225/5x245////8x225
25 mins.

Accessory
3 rounds, no rest
8 @ 135 RDL
A-frame singles/doubles @ 3
7 mins.

8.5 hours - 2130/0600. 39 minutes total. PE: 8. 48 hours. 221/11.
P325g/C131/F149 : 41/17/42%, 3319 total cal, 3011 net

531 1d Front Squat - Feb 4

A long week off, with what would normally merely be considered the bi-annual upper respiratory infection, except for the unwelcome addition of a freakish chillsfever. 8 days of laying around equals two adjustments: one, the schedule gets shifted down-calendar a week, eating up the off week which would have come after 531 cycle 2. Two, I'm blowing off the C heavy week from this round of 531, going straight into deload week. Was willing to test it today to see if I could pick up where I left off, and I simply couldn't. Did 50% front squats today, and I was coughing and dizzy and weak. So.

Buy in
3 rounds, no timer
Hyperextensions w/ 45# x15
Hamstring curl x7 @ 125
Extensions x10 @ 180/195/210
7 mins.

Front squat - no belt
All @ 140# (50%) - roughly 1 min RI
x5/6/7/8/9
9 mins.

Cash out
A-frame singles @ 3 plate a side x10-7 + 10 doubles
5 mins.

8 hours - 2230/0630. 22 minutes total, PE: 7. 9 days. 225/13.  
P225g/C88/F108 : 40/16/44%, 2296 total cal, 2068 net - win

Front Squat 5x5 ish - Jan 10

Buy in
3 rounds
x10 Hamstring curl
x15 Hyperextensions w/ 35#
2x12 Extensions @ 180
6 mins.

Front Squat
1x9 @ 45# Overhead squat
10x 135/7x 155/x165/6x185/7x 185//
14 mins.

Cash out
4 rounds, in .30 on 1.13
4x7 RDL @ 155/165/// &
Standing calf 10 @ 285
Seated calf 12 @ 70//
Standing calf, makes 4
10 mins.

9 hours - 2130/0630. 32 minutes total, PE: 8. 24 hours. 227/15.
P165g/C184/F90 : 30/33/37%, 2198 total cal, 1925 net