CFFB - Bench and Squat - Oct 27

Did this in reverse order; squat first then bench. Might have benched more weight, but as it was, I took it easy on bench - it's not a priority, and I'm not interested in a dinked shoulder. Downtown DoucheX on International Chest Day, Monday. No bench available upstairs, so squatted next to a couple guys doing pyramids with 135 until they scoffered off to do nosebreakers or whatever.

Conditioning
Death by Back Squat
Complete:
1 back squat the first minute, 2 back squats the second minute, 3 back squats the third minute and so on…
*This workout is performed at body weight or 225 lbs, which ever is more.
Post total minutes completed and loads used to comments.

230# for 8 rounds, 5 reps. During the day, I was going to be happy with 6 rounds. 7 went easily. Got out of breath during 8 and didn't run out of squats, just ran out of air and time. 

- 2 mins - 

Close Grip Bench 5 RM, 1 x max reps @ 80% of 5 RM
5x 225/245/255/265, 10x 225
9 mins.

9 hours - 2130/0630. 22 minutes total. PE: 9. 24 hours. 233/15.

Week average:
P188g/C157/F160 : 27/22/51% 

H Push & Junk - June 25

Bench 
5x whatever (10-7) @ 225 
9 mins.

Assisted dips/chins 
4 rounds, HT timer
10 mins.

4 rounds, same timer
Tri push downs straight bar x10
in/out ex curl @ 70 x10
10 mins.

7.5 hours - 2300/0630. 30 minutes. PE: 7. 24 hours.
P343g/C96/F149 : 18/28/54%, 3082 total cal, 2818 net

531 3b Bench Press - May 15

Buy in
4x Pendlay row @135 x7 - underhand
5 mins.

531 H Press
Rx: 3x3 @ 225/260/290
10x225/3x260/3x290
Whatever, whatever. 
9 mins.
BBB, on the HT timer
4x10 @ 210
Underbar Horz pulls x10
10 mins.

And the experiment continues:
Cash out
4x flat bar tri push downs @ 180 x10
Out/in ex curl @ 75 x10
9 mins.
... only 3 rounds here, in the future, okay? Okay. Spend the 1/1 on another round of BBB antagonists if you're feeling frisky. 

9 - 2 hours - 2130/0630. 35 minutes total. PE: 7. 24 hours. 223/15 - dehydrated.
P178g/C124/F86 : 36/25/39%, 1969 total cal, 1606 net 

531 3a Bench Press - We all have our Priorities - May 5

Kind of an expanded 5x5 day. I feel like going heavy, but everything feels heavy. I think my body is petitioning for a cube, or a CF 3/1 GWM breakdown, or something like it, as that's the only stimulus that I'm surviving that elicts a response. Heavy and basic/Bodyweight and movement/Explosive and/or steady state. Then a day off. 
Just thinking here, not scheduling. Yet. But I'm seeing myself amending the written schedule on the fly, and that's my red flag here.

Buy in
4x10-9 Bent over row @ 135#
5 mins.

531 Bench
Rx: 3x5 @ 210/240/275
5x225/5x245/3x275
7 mins.
Sets across
225x 10/7//6// (195=60%)
9 mins.

And then
Landmine iso row @ 50/60/// x10-8
Overhead press @ 135 x 5/3/4//

3 rounds
Bent bar tri pushdown @ 165/180/195 x12
Straight bar curl @ 70/ EZ curl inner @ 75// x10
20 mins.

7.5 hours - 2230/0600. 40 minutes total. PE: 7. 24 hours. 221/14.
P228g/C189/F144 : 31/26/44%, 2988 total cal, 2636 net - whatever, whatever

531 2d Bench Press - Apr 7

Saturday's bike ride went slowly, but it was a cold morning, and I'd done two sessions the day before ... but. Now we know that I'm really flagging when bench press isn't where it should be. This workout should be a gimme.

Buy in
4x max reps Y-pulls
6 mins.

531 Bench
Rx: max reps @ 130/160/190
20x 135/12x 185/7x 205
... just don't feel right doing weights that low. But I better if I'm going to do any sort of power-endurance stuff. Snap out of it and do what's on the schedule.
7 mins.
BBB
Bench @ 205/195// (See? That's me snapping out of it already), still, reps in the sub 10's.
Landmine iso row @ 60# x10s
9 mins.

Cash out
2x max reps (6-7) ring dip
1x landmine RDL, for fun
4 mins.

8.5 - 1 hours - 2130/0600. 27 minutes total. PE: 8. 24 hours. 223/15.
P286g/C172/F125 : 39/23/38%, 2997 total cal, 2696 net
Last week's average:
P280g/C127/F156 : 37/17/46% - Carbs were a little low for refeed week.

531 2c Bench n' Pulls - Mar 13

Buy in
Bent over row @ 135 4x10-8 
4 mins.

Bench
Rx: 5/3/1 @ 240/270/300
1x8 @225/5x245/3x275/2x302
9 mins.
Easy double - would have been a third, but no spotter, and I'm older and wiser than any former me.

BBB
4 rounds, on the HT timer
Ring rows, feet up x10's
Bench @ 227.5 (offset left) x8's
10 mins.

Cash out
Cable iso H-rows @ 165/180//165
6 mins.

PM
Walked over to Beach Park for
8x max reps mixed grip pulls, on the HT timer
10 mins.

8 hours - 2230/0630. 40 minutes total, PE: 7. 24 hours. 223/14.
P275g/C112/F113 : 43/17/40%, 2607 total cal, 2089 net

531 2b HPush - Feb 26

Buy in
Bent over row 4x8 @ 135#
5 mins.

531 Bench
Rx: 3x3 @ 225/255/285
5x 225/5x 255/3x 285
6 mins.

BBB circuit
4 rounds, in .30 on 1.13
Wide open grip pull downs x10+ @ 150/165/180
Cable Rows x10 @ 190
Bench @225 x10/10/8/8
17 mins.

8 hours - 2230/0630. 29 minutes total, PE: 7. 24 hours. 226/14.
P233g/C78/F101 : 43/14/42%, 2174 total cal, 1905 net - win

531 1b Bench - Jan 24

Everyone at home is sick this week. I'm not going to catch it! 
Probably should have Front Squatted today, but I'm feeling lazy. 
Laziness = laying down while lifting = Bench press!

531
Rx: 3x3 @ 225/255/285
10x 225/5x 255/4x 285
8 mins.

BBB
5 rounds, in .30 on 1.13
Underbar horz pulls x10's
225 x10/8/7/8/5 (205=65%)
12 mins. 

Sore after this one. Week B should be 4 sets of BBB.

Cash out
No timer, just feeling it
Neutral wide grip cable pull downs
3x8 @ 160/175/190 or somesuch
5 mins.

7.5 hours - 2230/0600. 26 minutes total, PE: 6. 48 hours. 230/16.  
P201g/C303/F93 : 28/43/29%, 2834 total cal, 2605 net

531 1a Bench - Jan 13

Buy in
Death by Ring Row
8 rounds, would you believe it? Blame Barbara.
8 mins.

531 Bench
Rx: 3x5 205/240/270 
Actual: 14x195/5x205/5x245/6x275
8 mins.

BBB antagonists
4 rounds in .30 on 1.13
Croc rows @ 95# x5's
Bench x10-8 @ 195 (190=60%)
11 mins.

9.5 hours - 2100/0630. 28 minutes total, PE: 6. 24 hours. 230/14.
P179g/C186/F144 : 26/27/47%, 2751total cal, 2479 net  

12 Days of MaXmas - Bench

Buy in
3x7/5/5 FtB
3 mins.

Bench for max
8x135/5x185/5x225/3x275/2x295/2x315/2x325
There's more there, just taking it easy without a spotter. Going for doubles is much more interesting than going for ones.
then
10x225
14 mins.

Cash out
4xmax reps (10-8) Bent over underhand rows @ 135
6 mins.

7.5 hours - 2330/0700. 25 minutes total, PE: 7. 24 hours. 230/14.

P230g/C75/F122 : 40/13/47%, 2393 total cal, 2163 net

 

531 11c Bench + Row Intervals - Dec 4

Buy in
Bent over row - underhand
3x10 @ 135#
3 mins.

Bench
Rx: 5/3/1+ @ 230/265/295
5x245/3x265/5x295
7 mins

BBB
4 rounds, in .30 on 1.14 
Underbar Horz pulls x10
Bench 10/9/8/7 @ 225 (70%=220)
10 mins.

PM
Row intervals
4x 1.40 with .20 RI
2.00 rest
4x again
3854m for the 8, just squeaking 400m for most of the intervals... First time I've done this session on the C2, been a while since I've rowed too. Gonna have to do this more often, along with 3k steady states. I like it. I hate it. 
20 mins.

9 hours - 2130/0630. 41 minutes total, PE: 7+8. 24 hours. 232/16.
P266g/C68/F73 : 53/14/33%, 1995 total cal, 1082 net

531 11b Bench - Nov 19

Buy in 
4x max reps Y-pulls
45 sec RI
5 mins.

531 Bench
Rx: 3x3 @ 220/250/280
3x 225/3x 250/8x 285
6 mins.

BBB
5x10 @ 205 (65%)
5x max rep Ring Rows
...
3x7 bar dip
18 mins.

9 hours - 2130/0630. 30 minutes total, PE: 6. 24 hours. 234/16.
P178g/C208/F84 : 31/36/33%, 2262 total cal

531 11a Deads + Chins + 531 Bench - Nov 13

Doubling down today. I shouldn't be working this kind of volume when I'm essentially in a deficit nutritional phase, but when the opportunity presents itself on a Wednesday to drop H off at church and to work with Montre, I'll take it and rest in the grave.

AM
Buy in
4 rounds, no timer
Hamstring curl @ 125 x10-8
Extensions @ 195 x12
KB swings, single arm 2 each side x15 @ 40#
8 mins.

531 Dead
Rx: 3x5 @ 215/245/280
5x225/5x245/4x280 - overhand grip gave at 4.5 
7 mins.
1x10 dead @ 225

A-frame calf Singles+Doubles @ 3
7 mins.

PM
5x max reps chins (7/5/5/5/3) 

PM - Second Session
531 Bench
Rx: 3x5 @ 205/235/265
135#x20 incline press/5x255/7x265/6x255
8 mins.

5 rounds, offsetting Montre trying to mimic the HT timer
Assisted pulls w/45/50# x12-8
Assisted dips w/ 30/35# x12's
19 mins.

Cable singles 4x10, 2 left-2 right
Vpull @ 75
Hpull @ 65
7 mins.

8.5 hours - 2200/0630. 62 minutes total, PE: 7. 24 hours. 235/16. 
P168g/C161/F105 : 30/29/42%, 2180 total cal

PushPull + Chins - My Give a Damn's Been Busted - Nov 8

Feeling strong today. Feeling pissed off and ready for Chest day, just like the rest of the douchey bodybuilding world. Tired of people talking about body composition, what they're gonna do, what they did in High School, what they would like to do and be. Tired of all the talk without any walk. Tired of fat people working out once and quitting for a week because they're sore.
Tired of what I've been doing, when I'm not awesome enough to silence that kind of talk with my presence alone. Time to just fucking Be. If all I've been meant to be - if only one aspect of anything I've been meant to be - is a meathead in the iron game, then I need to stop messing around with it and go after it with a renewed seriousness. I do know that this has been one constant in my life over the years. I need to give it the top-shelf placement it deserves.

Buy in
4 rounds, on the minute
Bent over row, underhand 10-8 @ 135#
Bar dips 10-8
7 mins.

Main set
5 rounds, HT timer in .30 on 1.14
Bench @ 225# 10-6
Underbar horz chins 12-8 - still lots of pain in the right elbow, this grip mitigates it.
13 mins.

Cash out
3x10 DB overhead press @ 60/55/50
4 mins.

PM
4x max reps chins, 1x kipping pulls 

Starting a count with the Loseit! app again - just to check macros, not calories, which I'll list for a month or so here.

8 hours - 2130/0630. 29 minutes total, PE: 8. 24 hours. P239g/C266/F211:24/27/48%, 3871 total cal - not what I anticipated on day 1 of resolve ... once again Carbs higher than Protein.

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 Bench 9c - Sept 24

Buy in
4x10-8 Bent over Row @135/145///
...underhanded grip.
6 mins.

531
Rx: 5/3/1 @ 235/265/295
Actual: 10x 220/5x235/3x265/3x295
10 mins.
BBB
4 rounds, in .30 on 1.15
Ring rows (these really killed the right brachi, where the bent over rows didn't at all)
Bench @ 220 (70%, offset 5# with the crappy bar at DoucheX ... gonna have to move that bar to an incline rack).
10 mins.

8 - 1 hours - 2200/0600. 27 minutes total, PE: 8. 24 hours.

531 9b Bench - Sept 11

Buy in
3x12 Y-pulls
5 mins.

531 Bench
Rx: 3x3 @ 220/250/280+
Actual: 10x205/3x230/3x50/4x280
7 mins.

BBB
4 rounds, in .30 on 1.15
Bench @ 205 x10
Ring rows x13-9
10 mins.

8 hours - 2200/0600. 24 minutes total, PE: 6. 24 hours.

531 9a Bench - Aug 26

Missing a day makes me go all catabolic. Had to crack the whip on myself to get there today, even for this.

Shoulda bought in with Y-pulls.

Rx: 3x5 @ 205/235/265
Actual: 5x225/5x240 (5# offset with the cheapass DoucheX bar)/5x260/4x280
Whatever.
8 mins.

BBB
4 rounds in .30 on 1.15
Ring Row x12-10
5x10 Bench @ 190
... one more row.
11 mins.

PM
4xmax reps wide grip curls
...out by the BBQ, whiling away the time.

7.5 hours - 2130/0600. 20 minutes total, PE: 6. 48 hours.

531 8b Bench Scout Troop - July 18

Buy in
5 rounds, 45 sec RI
Neutral grip pulls x6-4ish
6 mins.

531 Bench
Rx: 3x3 @ 225/260/290
Actual: 10x210/5x225/5x265/4x290
11 mins.
BBB
4.5 rounds, in .30 on 1.15 as best as possible with 4 of us in the mix
Ring rows x11-9 (5 rounds)
Bench x10 @ 210 (65%)
12 mins.

6.5 hours - 2330/0600. 29 minutes total, PE: 6. 24 hours.

Horz Pushpull - July 1

July first. A new month, another round of 531. Maybe. Up late barfing salsa-and-hydrochloric-acid flavored tortilla chips, so took it easy today as I procrastinate the new schedule set up. Taking it easy = Bench press.

Buy in
3x max reps assisted chins
5 mins.

Main set - antagonists
5x10 on a loose HT timer (blame Monte)
Bench @ 225//235///
Underbar pulls/chins////
12 mins.

6.5 + 1 - 1 hours - 2330/0600. 18 minutes total, PE: 6. 24 hours.