CFFB Power Cleans and Chins - 210326

Not posting all of these sessions, just keeping up enough posts to keep FutureMe in the know - that this little patch of between-the-cuts is functioning. Added back 300 cals/day to 2500ish, and taking Creatine, up 6 lbs. Feeling tired all the time but the numbers are going up on all the lifts.

Mains

Pwr Clean @145/165//170//

4x3/4/4/3 Weighted Chin +30

4x10-7

Side Laterals

Trap shrug @275

Finisher 4 rds x10s, 1:30 RI

Shrug/Ez out/hammers

9-1 hours - 2130/0630. 51 minutes total, PE: 6. 48 hours. 219/13.

CFFB Front Squat / W Chins - 210318

Buy in:

3 rounds 

Back lunges/Rollouts 

1x5 @ 135/3x5 Front squat @155

4 weighted Chins / trap shrugs

Finisher: 

4 hip/light RDL 10's @165

Just getting out there, keeping in step with the 4 day/week CFFB schedule, but not logging all of it. Today was supposed to be OHP instead of the Chins, I just spaced it. Taking everything easy still on that right hamstring-glute insertion, which still feels strained from Squatober.

8 -1 hours - 2130/0530. 53 minutes total, PE: 7. 48 hours.  

Easy A - 210316

Buy in :
3 rounds 
Kb swings x15/cleans x4

3 weighted Chins /OHS light/KtE

4 Meadows @170/iso OHP @54

3 Iso C/trap dead shrug

9.5 -2 hours - 2130/700.  minutes total, PE: 8. 24 hours. 218/13. 

OH Press HT - 20160905

Buy in
4 rounds, HT timer
GtO x7ishes @113#
5 mins.

- 1 min -

5 rounds, HT timer
OH press for 5RM: 113#x5/133#x5/143#x5/145#x1/133#x5
Chins x5/4s
12 mins.

143# for 5. No comment.

3 rounds, HT timer
Meadows rows, alternating rounds x10/9 @66#
Ring dips x7ish
10 mins.

30 mins total.

Sunday Morning Hinging - 20160724

Buy in

Boots on the Ground walking - 45 mins-ish

4/3 rounds, HT timer
Chins x max reps (6ish, still, ever)
GtO x6-7s @113#
10 mins.

4 rounds, HT timer
KB swings x12 @ 70#
Ez-in Curl x7-8
10 mins.

On the way outta town, no time for any Bag work. Missed it.

6.5 hours - 2230/0500. 21 minutes total, PE: 8. 60 hours.

Open Shoulders - 20160709

Buy in
5x4 Weighted Pull up w/ 10#
6 mins.

Couplet

5/4 rounds, HT timer

Clean and Press x5 (in .30) @ 113#

Chins x6-4ish

11 mins.

Ez-in Curl

3x7 @ 94#

1 min RI, 4 mins.

No, ten pounds does not feel heavy on the pull up bar. Just won't go up.
Higher frequency is feeling good right now. Instead of maintenance, I feel like I'm making up for lost ground.

5.5 + 2 hours - 2230/0400. 21 minutes total, PE: 6. 24 hours.

CoupletTripletCouplet - 20160702

3 rounds, HT timer

GtO x max reps in .30 @113# (8ish)

Chins

7 mins.

3 rounds, HT timerRing Row x max reps
KB swings @ 2 pood x12ishPress @ 135 x5+
11 mins.

3 rounds, HT timer, 2 on, 1 off

Ring dips (10-8ish)

Chins

10 mins.

15/15 easy bag hands - simple combos
8 mins.

6 hours, 2200/0400. 36 minutes total. PE: 7.

Chins n' Assessment - 20160605

Just did a chin pyramid today in the park. As I've been saying for months now, catch as catch can. I haven't even been logging work, since I haven't been doing any noteworthy work worth logging. Which makes what you're about to see ... noteworthy.

Assessment for the quarter:

These are the numbers from someone who's been sitting in a truck 6 hours a day, with little oomph to get under the bar, to work or to eat according to a plan. I'm down 2% BF at the same BW from two months ago. Chest is down an inch, waist is the same, and all else is up. I grew muscle by doing nothing. I lost fat by eating garbage. My results fly in the face of years of training, study and experience.
If I really really cared about my HT situation, I'd say it was all God. Since I don't, I'll say this anyway: it's all God. God cares about the stuff that we don't let ourselves care about; those pursuits that we've shelved because we don't have room anymore for any passion for them because the passion for His kingdom and His righteousness have superseded all else.

But seek first His kingdom and His righteousness, and all these things will be added to you. - Matthew 6:33

BW - Half a Day - 20160512

AM
HT timer
Chins x pyramid up to 6
then
5/4/4/4/4
alternating with incline push up x15-12 for 5 rounds
19 mins.

PM was supposed to be a squatfest, but just too tired.

8 hours - 2030/0430. 19 mins total, PE 5.

AMPM - Pull Push - 20160510

AM
6 rounds, HT timer
Chins, x maxreps (8-3)
7 mins.

PM
5/4/4 rounds, HT timer
Press/Push Press x5+ @ 133#
Ez out curl x10
Ring Dip x7+
16 mins.

6 hours - 2200/0400. 23 minutes total. PE: 6.

Chins/Push Ups in the Park - 20160425

6/5 rounds, HT timer
Chins x7-3+
Push ups x16
13 mins.

6.5 hours, 2130/0400. 13 minutes total. PE: 6.

BW at the Park - 20160420

AM
6 rounds, HT timer
Chins x5+
Push ups x15
15 mins.

6 + 1 - 1 hours, 2130/0430. 15 minutes total. PE: 6.

Off Schedule - AMPM A - 20160405

AM
7 rounds, HT timer

Max reps Chins - 6-5's

8 mins.

PM

5/4 rounds, HT timer
OH press x10-5 @ 113#
KB swings x13 @ 2 pood
11 mins.

5/4 rounds, HT timer
EZ-out curl x10-8 @ 88#?
Ring dip x7ish
11 mins.

Just glad to be back home in time to get something in. OH press has lost a lot of ground.

7.5 hours - 2130/0400. 30 minutes total. PE: 6.

Off Schedule - Chins n' Hpush - 20160317

4 rounds, HT timer
Chins x max reps ... call 'em 7's

Push ups @ 22/18/14/10
11 mins.

I say this twice a week: just another off day; just dropping by the park during break time.

Off Schedule - Chins - 20160302

Chins, HT timer
7 rounds, pyramid up, 2 rounds down. 
11 mins.

This is becoming a theme, every other day. It is what it is: it's the best I can do while giving what sliver of evening I have over to what's really for the best.

Off Schedule - AMPM Chins & Triplet - 20160218

AM
Chins pyramid, 1/2/3/4/5/6/6/6/5/4///, HT timer
Rep count: 51
13 mins.

PM
4 rounds, HT timer
Meadows rows x12's @ +43, alternating
BtN press x12 @ 88#
KB swings x12 @ 53#
12 mins.

7 hours - 2130/0430. 25 minutes total. PE: 7. 24 hours.

Off Schedule - Chins - 20160215

Chins, HT timer
x7/6/5/4/3/3/3
9 mins.

Just whatever.

Off Schedule - Chins Pyramid - 20160209

Chins pyramid - 7 rounds - 3
pyramid up/down from 7, HT timer - rep count: 46
8 + 9 mins.

Just what I can squeeze in today.

Off Schedule - Chins - 20160126

5 rounds, max reps, 1 min RI in .30 on 1.30
5x chins
7 mins.

#catchascatchcan while commuting to Burbank

6.5 hours - 2130/0400. 7 minutes total. PE: 5.

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.