Ca Fuckarounditis, Day 3

3x 10 overhand/underhand// bent over row @ 115
4 mins.

4x underhand bent over row, cont with same bar
3x max reps ring push ups
7 mins. 

4 (or was it 5?) rounds, HT timer
Wide open grip cable pull down @ 180
Incline Press @ 185 x10-7
10 mins.

3x Straight bar cable curl @ 105 x12
2x Push downs @ 210 x8ish
6 mins.

8.5 hours - 2200/0630. 29 minutes total. PE: 6. 24 hours. 223.

Ca - 5 by 5, Don't Sound Like HT - Aug 25

Yesterday was semi-off, building the japanese trelliage out back. 
Starting the taper for Saturday, this ain't necessarily the way to do it, but. Felt like the right volume and effort for today.

Muscle snatch 5x10's @ 65/85////
9 mins.

Overhead press @ 125# 5x10-5ish
8 mins.

Ring Push up 5x10
9 mins.

Overhand Cable H-row 5x10-8 @ 180
8 mins.

Cable rope hammer curl 5x10 @ 115/110/105///
Cable bent bar push downs 4x8-10 @ 210
8 mins.

7.5 hours - 2300/0630. 42 minutes total. PE: 7. 48 hours.

Ca Pull Push - Aug 14

5 rounds, HT timer
Overhand pulls x5+kips
Incline Press @ 155 x10/175 x10/8//7
12 mins.

4 rounds, 1 min RI
Wide grip overhand cable H Row x10-8 @ 190///175
Flat bar push downs x6-8 @ 210///195
Cable flat bar curl x10 @ 105///90

8.5 hours - 2200/0630. 24 minutes total. PE: 6. 24 hours. 226/12.

Ca Pull Chins n Press - Aug 12

Buy in
4x15-12 Y-pull
5 mins.

4 rounds, HT timer
Chins x6-4
Cable close-grip row x10-8 @ 195
10 mins.

4x10-7 OH Press @ 115
8 mins.

Bent bar push down @ 210 x10-8
Cable rope hammer curl x10 @ 90
8 mins.

PM
Bike to SoD. 30/30. 60 mins.

9 - 1 hours - 2200/0700. 93 minutes total. PE: 6. 24 hours.

Ca Pull Day - Aug 6

Tabata Pulls/Neutral Pulls 
18 rounds of 5's-3's
9 mins.

7 rounds, DB recline Press @ 65's x11-10
6 rounds, DB croc row @ 85 x5-6 (single, alternating sets - 3 rounds each)
HT timer
16 mins.

3 rounds, HT timer
Cable iso row @ 165 x10
Cable Hammer rope curl @ 90 x10 
8 mins.

7.5 hours - 2330/0700. 36 minutes total. PE: 8. 24 hours. 223.

Ca - Aug 3

4 rounds, HT timer
Chins x5-3
Incline DB press @ 60's x10
10 mins
-no rest-
4 rounds, same timer
Bar dip x5-6's
Hammer curl @ 30# DBs
10 mins.
... one set of overhand pulls. 
 
9.5 - 1.5 hours - 2200/0730. 21 minutes total. PE: 7. 24 hours.

Week average:
P189g/C179/F133 : 28/27/45% - It's like I've given up, but I haven't. Just need to reset and see if adding in some carbs will pop me up out of this funk.

Ca - Aug 1

Buy in
5 rounds, HT timer
Neutral grip pulls x6
Muscle Snatch x10 @ 45/65/75/85//
13 mins.

4 rounds, HT timer
Incline Press @ 185 x10//7/6
Cable Iso H row @ 190//185// x10
12 mins.

Cosmetic Cash out
4x10-11 cable Hammer curl @ 90
3x10 Bent bar tri push downs @ 190
9 mins.

Today felt good. Doing HT is regenerative. And easy, which is why I don't want to live here, among the weakass douches. But I will rehab here.

8.5 hours - 2200/0630. 34 minutes total. PE: 7. 24 hours. 223/14.

H PushPull n' Bike - July 1

buy in
3x max reps
Y-pulls (18-15)
FtB (7)
5 mins.

Bench
1 min RI, all day today
225x8/245x6/260x4/245x6/x6
11 mins.

Cable Iso HRow
10's @ 165/180////
9 mins.

Cash out
4 rounds
ez in/out curl @ 75 x10's - some pain in that right brachi
Straight bar push downs @ 180 x10-8
7 mins. 

PM
Ride to/from SoD at Tee Dub's. What was it - 108? Not so bad when in motion, but after I stopped, I simply bloomed sweat.
64 mins.

8.5 hours - 2130/0600. 99 minutes total. PE: 6. 24 hours. 224/14.
P334g/C123/F157 : 41/15/44%, 3342 total cal, 2131 net

Ca - H Push - June 19

Buy in 
4x Bent over Row @ 115/135///
5 mins.

Bench Press
5x 7/8/8/7/6 @ 225
Don't ask me what's going on here, I have no idea myself today. Somethin' ain't right, though, fo' sho'.
10 mins.

HT timer, 4 rounds
Incline Bench press x10 @ 135
Underbar horz pulls x10
11 mins.

4 rounds
V bar push downs @ 180 x10
in/out ez curl @ 75 x8-10
1 min RI
8 mins.

6 hours - 2330/0530. 36 minutes. PE: 7. 24 hours.
P245g/C174/F291 : 23/16/61%, 2528 total cal, 2263 net

Ca Vert Werk - June 16

Buy in
4x max reps
FtB (5's)
Y-Pulls (12's)
7 mins.
Wow, I'm glad I did this. My left shoulder had a mouse in it that needed extermination.

5 rounds, HT timer
Overhead press @ 115 x10///8/7
Neutral grip pull x10-5
13 mins.

3 rounds, same timer
Straight bar tri press downs x10 @ 180
Rope Hammer cable curl x10 @ 80
7 mins.

8.5 hours - 2200/0630. 29 minutes. PE: 8. 48 hours. 220/13.
P280g/C95/F182 : 36/12/52%, 3161 total cal, 2789 net

Ca - June 5

Buy in
4x Sit ups
2x Ab wheel roll outs
10 mins.

6 rounds, HT timer, 40# assisted
Chins (3)/Neutral grip (3) pulls
Bar dips
15 mins.

4 rounds, 30 sec RI
Bent bar Cable push downs
in/out ex curl @ 80#
6 mins.

32 minutes. PE: 7. 48 hours.
P152g/C175/F151 : 23/26/51%, 2360 total cal, 2095 net - Dinner at the Shaws', with cobbler.

Ca Neutral Grip Pull Work - June 2

Row, neutral grip single handle
6x10 @ 150/165/180/195//180//165
1 min RI today.
13 mins.

Overhead press
3x max reps in to out, in to out
10x115/125/8x135/6x135/125/115
12 mins.

3x5 neutral grip pullup
6 mins.

8 hours - 2200/0600. 32 minutes. PE: 6. 48 hours. 224/16 - dehydrated?
P342g/C73/F284 : 32/7/61%, 4231 total cal, 3966 net - single digit carbs, win

Week Average:
P248g/C130/F159 : 34/18/49%
I know what I said. Had a great week, went over on Saturday and Sunday... there goes the average.

Ca Bonus Day - May 25

4 rounds, on the HT timer - .30 / 1.15
Overhead press @ 95 x12///10
Pull ups x10///
then
4 rounds, same timer
in/out ex curl x10
Ring dips x10-8

8 hours - 2230/0730. 20 minutes total. PE: 6. 48 hours.
P258g/C78/F104 : 45/14/41%, 2439 total cal, 2192 net  

Death by Pulls n' Ca - May 2

Whatever today. The magic was in the pull ups. Dang, but my butt is sore from squatting this week.

Death by pull ups
11.7 on the slippery cable crossover handles

6x10-8 DB recline press @ 65///60

4x Triplet
Cable iso pull down @ 90 x10-7
Hammer rope cable curl @ 70
Tricep push down flat handle @ 165

8.5 hours - 2130/0600. 36 minutes total. PE: 8. 48 hours. 224/12.
P317g/C78/F197 : 38/9/53%, 3371 total cal, 3060 net - win

531 3b Squat n' 3a Clean - Intimidated - Apr 30

Time to squat. Bouncing ahead in the schedule (which I've been ignoring during this last HT week, just so, since everything else is still enmired in week A) and wondering how this would play out based on my previous attempts at heavy squat days. Passed through the gym doors with a sense of trepidation and mission.
The good news: nothing felt heavy today, except for the 45's when handling them onto the bar ends, but the bar on my back? ...everything felt light. 
The bad news: Lindsay Varner was doing her partial presses on the Smith machine behind me all the way through today's session. I'm not usually a self-conscious person, but feeling the weight of her (projecting here, I'm aware) inner smirk made me simultaneously want to work elsewhere, and make certain that every rep was tea bagged and sharp. Intimidated? Yeah. Determined? Yeah, to prove something to someone - me first, and anyone who might be looking, only secondly.
Today I hit all my marks - something I didn't know if I was going to be able to do this whole cycle. Kudos to a week of HT/Volume work, and to the watchful eye of you're lifting like a girl.

Squat, in .35 on 2.40
Rx: 3x3 @ 225/255/285
10x95/10x160/10x205/3x225/3x255/3x285
12 mins.
BBB, same timer, no antagonist
4 @ 205 x10/9/8/7
... maybe a little heavy for the bar speed I'm looking for - I certainly didn't get the reps I wanted. Gotta throttle back a little on these (maybe 5% on all 4 weeks).
11 mins.

Assistance Cash out
4 rounds, in .30 on 1.15
RDL @ 135 x8's
Calves on the A-frame @ 6 x14-12
11 mins.

PM
531 Power Clean
Rx: 3x5 @125/140/160
BBB first: 5x10-8 @ 115 (60%)
5x125/3x165/3x165
17 mins.

Ca stuff
4 rounds, in .30 on 1.15
Overhead press @ 125 x10-8
Inside/outside ez curl @ 70 x10+
12 mins.

4 rounds, 1 min RI
Tricep press downs @ 90/125/150/165 x12+
Inside/outside ez curl @ 70 x10
9 mins,

8 hours - 2200/0600. 38 + 40 minutes total. PE: 9. 24 hours. 221/14.
P291g/C295/F163 : 31/31/38%, 3813 total cal, 3159 net - s'ok, hi-carb day

Off Schedule Ca - Apr 29

Buy in
Muscle snatch, no count @ 65/75/86/95/105
9 mins.

Antagonists
5 rounds, in .30 on 1.15
Incline press @ 185 x10/9/8/6/6
Ring row x10
13 mins.

One more
4x4 Neutral grip pulls
1 min RI
5 mins.

7.5 hours - 2230/0600. 28 minutes total. PE: 6. 48 hours. 223/14.
P248g/C49/F211 : 32/6/61%, 3092 total cal, 2833 net - win

531 3a Chin, Ca/HT - Pump up the Volume - Apr 26

No, I didn't go there. But someone at DoucheXchange did.

This is kinda fun, just mixing it up. And, cognizant that, while I may be on the slippery slope to BB douchebaggery, self-awareness will provide the traction I need to save me from a long fall into the abyss.

Buy in
4x10-8 Bent over row @ 135/140///
7 mins.

Weighted chin
Rx: 3x5 @ 20/22.5/25
20# x4/22.5 x2/4x 10# (I know when to try to cut my losses)
7 mins.

BBB couplet, 5 rounds on the HT timer in .30 on 1.15
DB recline @ 65#s x11-7
Chins x5's
12 mins.

BBB triplet, same timer
4x Cable row @ 165 x10's
3x Assisted dip x11+ @40//60/
3x Assisted chin @ 40/60//
12 mins.

Cash out
3x hammer cable curl @ 70 x10
2x bent bar tricep push down 2 90 x15+
6 mins.

7.5 hours - 2230/0600. 44 minutes total. PE: 8. 48 hours.
P286g/C54/F147 : 43/8/49%, 2699 total cal, 2250 net - on a two day roll

Off Schedule - Ca AMPM Volume HT - Apr 23

Antagonists
5 rounds, HT timer
Bench 5x10/10/8/7/6 @ 205
Underbar Horz Pulls x10's
13 mins.

5 rounds, same timer
Cable chins @ 150/155/160/165// x12-10
Overhead press @ 115 x10-6
12 mins.

PM
5 rounds, HT timer
Assisted chins x10-6 @ +25///+40//
Bar dip x10 @ same
12 mins.

5 rounds, same timer
Open grip cable pull down @ 170 x10
Bar dip @ +40
12 mins.

4x10 inside/outside curl @ 80/70///
3x12 tri push down @ 80
8 mins.

8.5 hours - 2200/0630. 60 minutes total. PE: 7. 24 hours. 223/13.
P295g/C161/F184 : 34/19/48%, 3461 total cal, 2841 net 

Ca - Play Day - Mar 28

Buy in
Landmine iso row
4x10 @ 50//60//
7 mins.

Where were you all my life, oh newly beloved landmine?

Bench Press
4x8 @ 245, 1x8 @ 225
...moving grip
10 mins. 

Ca on the HT timer, in .30 on 1.13
5 rounds - Cable iso row @ 135/150//// x12
5 - Cable narrow chin @ 150 x8
4 - Incline bench @ 155 x10-8
17 mins.

So you have a free day and you end up on the bench? Cleans yesterday, and steady state and sprints tomorrow - anything squat related can wait until Monday. I'm done with C week work, except for the metcon this week, but the timing is such that I'd rather just sprint hard tomorrow and save some for bag work on Sunday.
I needed an easy day... no better way to take it easy than laying flat on your back.

8.5 hours - 2200/0630. 35 minutes total, PE: 8. 24 hours. 225/13.
P253g/C29/F182 : 37/4/59%, 2769 total cal, 2451 net - win

531 11d Pull Ca + Chins - Dec 13

Buy in
4x max reps overhand Bent Over Row @ 135# (10's)
... no pain in the right arm - second set was underhand, and that didn't feel good at all.
6 mins.

Neutral grip pulls
4x max reps (4's)
7 mins.

4 rounds, in .30 on 1.14
Recline DB presses x12 @ 65's
Croc Rows @ 70/75 x10/5 (single arm offsets)
10 mins.

PM
4x4 Chins
5 mins.

8.5 hours - 2200/0630. 24 minutes total, PE: 8. 24 hours. 
P271g/C55/F165 : 39/8/53%, 2807 total cal, 2559 net Good win today.