STRHT A1.2 - 20160130

Ignition
Death by GtO, 113#
6 rounds
7 mins.

- 1 min -

4 rounds, HT timer
Pendlay row 7/8/10/10 @ 113#
Dynamic push up @ 5+
9 mins.

- 2 mins - 

4 rounds, in .30 on 1.30
OH Press 5,5,5+ - 100, 115, 130
Actual: 5x 105#/5x 115/5x 135, lsf 105# x8
DB curl @ 33# x9ish
11 mins.

Make up day. Posterior chain is so sore from squatting, GtO was uncomfortable.

11.5 hours - 2000/0730. 32 minutes total. PE: 7.

Off Schedule - Presses - 20160102

Off Schedule, just pressing as I pass through the backyard today.

OHP
3x 5-6 @ 133#
3x 5-6 @ 115#

Lots going on with family and staying up late and eating like garbage and basically just enjoying Christmas the way it should be enjoyed.

SB - Press 5x5 or Thereabouts - Oct 3

Supposed to press 5x5 @ 152.5 but don't have the slivers to create that number. Went with 155, and came up a little short.

Buy in

4 rounds, HT timer

KB singles @ 1.5 pood x14ish

Ab wheel rollouts

10 mins.

5 rounds, HT timer

Press 5@ 135#/155 x5/5/4/4

Kips x8-10

Ez-in curl @ 93# x9

20 mins.

9 hours - 2100/0600. 30 minutes total. PE: 7. 

SB - Perfect Storm of Squat reps & Press 5x5 - Sept 22

These sessions have been long lately. I had yesterday off though. Hot today, but I was up for it. Some real pain in both knees squatting today (real, as in existing in the physical realm, rather than in only the mental). 

Not sure if squatting through it was the best move, but if your only tool is a hammer, every sub-patellar ligament is a nail.

SB timer, in .45 on 2.45

10+@65/10@135/10@185/////

17 mins.

HT timer, 4 rounds

RDLs @ 135 x8's

Easy calf raises

10 mins.

- 2 mins -

HT timer, 5 rounds

Press 5@135#/5's @ 150///

Kips x8's+

Ez-out x8-10 @ 93#

19 mins.

... 3x12 ab wheel rollouts.

8 hours - 2130/0600. 51 minutes total. PE: 8.

Cals recap: 37 cals under for the week, at 2196/day. Didn't really eat enough over the weekend to keep up.
Average macros: F 98g 38%, C 169g 29%, P 195g 33%. Macros are good! Nearly 200g Protein/day without really trying or tracking.

SB - Press n' Pull - Sept 11

150# seemed daunting on paper. Owned it. Feeling it.

5 rounds, HT timer
Press 5x5 @150#
Max rep Pull ups
Hammer curl @ 30#s
... one more press @ 115 x8. 
21 mins.

3x5 pairs of dynamic push ups, mostly to measure for a couple of platforms to replace the bumpers.
4 mins.

8.5 hours - 2130/0500. 26 minutes total. PE: 7.

SB - Press, mostly - Aug 28

5 rounds, HT timer
Press 115x10/125x8/ 5x5-4 @ 145
Chin ups x3-4's
Inside ez curl x10-8 @ 88
... one more press at 125.
 
7.5 hours - 2130/0500. 20 minutes total. PE: 7. 227/13.

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.

CFFB - Front Squat n' Press, Mostly - Sept 25

I'm doing Collegiate, Off season, remember; backed up a week. Need to establish my new baseline 1/3/5 RMs.

Swod
Front Squat 5×3 @ 90% of 5 RM
Floor Press 5 RM

Squatted 135x5/145x3/155x3/165x3/////
12 mins.
Press 135x5/145x5/150x5/155x3
7 mins.

Used the new soft weight belt and I like it for front squats/press, at least. I like that I can push out against it from within. Front squats felt solid, deep and flexible today. All a function of using just the right weight, I'm sure. 90% of 5RM is a sweet spot. Woulda coulda done the whole Dwod at home but I don't have a rower and couldn't think of a good sub there (bent over rows?). As it was, there's no 2 pood KB at BodyX, and I didn't use the rower anyway.

Complete 7 rounds:
Each round lasts 1 minute:
2 pood Russian KB Swings – 15 reps
Assault Bike or Row – max distance
Rest 1 minute between rounds.
You have one minute to knock out 15 reps of KB swings and the rest of the minute to ride or row for max distance.

KB singles x15 @40#, then 10 Standing calf @ 315# ... 1 min RI
10 mins.

8 hours - 2200/0600. 29 minutes total. PE: 7. 48 hours.

5x5 Press - If you're not now, you never were - May 13

No way I'm meeting the 531 3b numbers today. Opting to downshift for mid-range strength work.

531 Press
Rx: 3x3 @ 140/160/180
5x135/5x140/4x145//4x140/5x135 ... (130=65%)
10 mins.

3 rounds, in .30 on 1.15
Neutral grip pulls (x5's)
Open wide grip cable pull downs x10 @ 185
8 mins.

4 rounds, same timer
Tri push downs, v bar x12 @ 185
Cable curl, v bar x10 @ 75
10 mins.

7 hours - 2300/0600. 28 minutes total. PE: 6. 72 hours. 221/13.
P270g/C114/F236 : 29/12/58%, 3660 total cal, 3440 net - Three Trader Joe's Jo-Jo's = 25g carb, all refined sugar. WTF, where's your focus?

531 2d Press, Swim, Measure and Assess - Apr 1

Came out of yesterday's squat day feeling really sore (today), hungry (both today and yesterday) and sleepy (today). Some of this is outside-the-gym stuff (Bad sleep from recent haunting stressors). Some of it is definitely because I'm overreached, and underfed. Added carbs yesterday, feeling like I want to do the same today. And, declaring this week a refeed week. See below.

Buy in
4 rounds of Y-pulls and FtB, no timer.
6 mins.

Press
3x max reps @ 80/95/115
95//115
7 mins.

Keeping bar speed snappy, but there wasn't any grinding out of any final reps. All sets ended with the door slamming shut. Have I been insinuating that I feel overreached? Just making sure.

BBB
4 rounds in .30 on 1.13
Press @ 95 (50%) 10-7
Neutral grip pulls (strict 6's)
10 mins.

Cash out
3x10 Bar-only power snatch
5 mins.
These felt great. They're coming off the back burner, for sure. I need to buy in with these on cleans day, for instance.

Nice to walk out of the gym feeling a pump, instead of just feeling sweaty and run over. See if I'm sore from the increased rep count tomorrow, and this week's focus on bar speed. Deload's not necessarily easier, it's just different. Different's good, and different feels easier, but it's still sore-making work.

PM
Boogie talked me into a lap swim. Started to work our way through an intermediate card, but the warm up destroyed us. Blew off a main set of 2x400 and just did stoke/freestyle up and backs.
26 mins.

Okay, 6-week assessment. Besides feeling flat, I've ticked up on my main lifts - with the exception: I missed my press this cycle, which should be a gimme lift. 
Compositionally speaking, I've taken a step back. Lost 5 pounds, and the BF% dipped into the 11's before coming back up to 13. So, lost 2.5 lbs fat and lost 2.5 lbs muscle.

Will having beers three nights in a row put an inch back on your waist? I did add back sometime this last month. When Sheridan said he lost three weeks of Muay Thai training by drinking three beers, that sounded like hyperbole. Now I'm feeling the truth of it.

Some other slight changes, the only other that's noteworthy is an inch lost on upper arm. No, I'm not going to start doing tricep push downs. I do think I'll focus on refeeding and bumping up the carbs every other week to keep from stalling.
I'm thinking that these numbers are a little suspect because of the week I had last week, but they're not the numbers I anticipated. I fully expected to see a 37 for waist instead of 39. Again, this is all secondary to improvement in my performance (note to self). At the same time, I would like to see continued movement here (recognizes that I'm still vain enough to care about being a fat old embarassment).

I think I'll be sure to schedule assessment during the same focal time of each cycle (deload week, say) so I'm not having how I feel influence how I plan the upcoming cycle, and to make sure that my body's in the same state of rubble/recovery as when I've previously written (I was halfway through a two-week A week last cycle). So, assess every 8 weeks.

7.5 hours - 2230/0600. 57 minutes total. PE: 6. 24 hours. 222/13.
P418g/C101/F182 : 38/18/44%, 3740 total cal, 3154 net

531 2c (unim)Press - Mar 18

Buy in
4x max reps (12's-ish) Y-pulls
5 mins.

531
Rx: 5/3/1 @ 145/165/185
7x135/5x145/3x165/0x185
9 mins.

BBB
current HT timer, in .30 on 1.13 
4x10-6 Neutral grip pulls
3x7-6 Press @ 135 (70%)
8 mins.

Funny, in a disappointingly unfunny way, how if I'm going to red light on a lift, it seems like this is the one, when I truly enjoy this one so much. I need to bear down if I'm going to see a BW press somewhere in my future.

9 hours - 2130/0630. 24 minutes total, PE: 6. 24 hours. 226/11.
P266g/C87/F148 : 39/13/49%, 2732 total cal, 2473 net

531 2b Press - Mar 3

Today's calendar reminded me that today marks two years since my ouster from my former place of employment. I won't look down my nose at anyone who takes note on the anniversary of a breakup, or death or tragedy. When the date presents itself, and you're not trying to remember, the memory's not something you're controlling.
That first year was a resetting rollercoaster full of hope that God had something new and shiny for me, then disappointment when what was new wasn't shiny, then humility as I settled into a new grind with some simple joy found in simple exposure with walk-in folk all day. 
Who knows. Two years out and one thing is for certain: some few of my physicality habits have changed for the better. I'm stronger than I was, for sure. Mentally stronger, spiritually stronger? Again, who knows.

No buy in today. Feeling funky from allergies and from last night's late session.

531 Press
Rx: 3x3 @ 125/155/175
10x115/8x125/3x155/3x175 - a 4th would have required a push press
10 mins.

BBB
5 and 4 rounds, in .30 on 1.13
5x Chins x5's
4x Press @ 125 x7's (125=65%)
14 mins.

8.5 hours - 2200/0630. 25 minutes total, PE: 7. 18 hours. 223/14.
P262g/C73/F82 : 50/14/36%, 2098 total cal, 1823 net - win, but didn't eat enough.

Last week's average:
P235g/C129/F158 : 33/18/49%
Still a touch high on the carbs. That's where I've been this whole cycle. I'm seeing the results I want to see, however, and I'm not in a hurry or in a need to see everything move faster. Just observing.

531 2a Press - Feb 18

Felt rock solid today. And hungry all day.

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

531 Press 
Rx: 3x5 @ 125/145/165
As Rx'ed.
6 mins.

BBB sets
5 rounds, in .30 on 1.13
Press x7-6 @ 125# (115 = 60%)
Neutral grip pulls x4-5's
11 mins.

9 - 1 hours - 2130/0630. 23 minutes total, PE: 7. 24 hours. 229/13.
P277g/C72/F65 : 56/14/29%, 1984 total cal, 1801 net - win 

531 1b Press - Jan 17

Out of every one hundred men, ten shouldn't even be there, eighty are just targets, nine are the real fighters, and we are lucky to have them, for they make the battle. Ah, but the one, one is a warrior, and he will bring the others back. ― Heraclitus

Going through Supple Leopard, trying to consciously focus on creating stability in the shoulder on the press today. Internal rotation, internal rotation. Elbows together on the chins. Armpits forward on the press.

PM 
Buy in (no bars available)
4x6 chins w/ 25# assist
5 mins.

531 Press
Rx: 3x3 @ 130/150/170
10x 95#/3x 135/3x 155/3x 170
8 mins.

BBB
5 rounds, in .30 on 1.13
Chins x6 @ 25# assist
Press x10-7 @ 125# (65%)
12 mins.

8 - 1 hours - 2130/0630. 26 minutes total, PE: 7. 30 hours. 231/13.
P179g/C150/F108 : 31/26/43%, 1992 total cal, 1763 net - not paying attention to protein intake, lunch out instead of lunch at the gym...

531 1a Press - Jan 6

Buy in
Y-pulls 2x12 
Jimmy Buffets

531
Rx: 3x5 @ 125/140/160
Actual 115x10 (60%)/125x5/140x5/160x4

BBB
4 rounds
Neutral grip pulls x max reps (5-4's)
115x max reps (10-8)
... in .30 on 1.13

9 - 1 hours - 2130/0630. 20 minutes total, PE: 6. 24 hours. 231/13.
P264g/C191/F145 : 34/24/42%, 3798 total cal, 3614 net

531 11d Press - Dec 10

Buy in
3x15 Y-pulls
6 mins.

Main set
4 rounds, HT timer in .30 on 1.14
Press @ 95# x12/10/8/8
Ring Row x10
Bench Press @ 225 x10/8/8/7 - triceps got smoked.
... one more set of presses for funs.
16 mins. 

No IF today. Woke up and L put some apple and Black forest ham into my face, so I went for the John's burgers Ham burrito next.

9 hours - 2130/0630. 23 minutes total, PE: 8. 24 hours.
P224g/C144/F129 : 34/22/44%, 2602 total cal, 2370 net

531 11c Press - Dec 2

Buy in
4x max reps (13's) Y-pull
Front leaning rest planks during (30 secs) rest
6 mins.

531 Press
Rx 5/3/1+ @ 130/160/180
130x5/160x3/180x2
9 mins.

BBB
4 rounds, in .30 on 1.14
Press @ 130 (70%) x10/8/5/7 ... strange comeback there in the 4th quarter
Ring rows x10's ish
11 mins.

7.5 hours - 2300/0630. 26 minutes total, PE: 6. 24 hours. 234/16.
P221g/C46/F132 : 39/8/53%, 2667 total cal, 2435 net

531 11b Press + Chins - Nov 26

531 Press
Rx: 3x3 @ 130/150/170
3x 135/3x 155/2x 175 - yeah, bad move going a touch heavy today, after a double session yesterday, and incline presses in the AM
6 mins.

5 rounds, on the HT in .30 on 1.14
Press @ 125 (65%) x10-6
Bar Dips x7's, mostly
13 mins. 

PM
5x max reps Chins (7-5)

9 hours - 2130/0630. 20 minutes total, PE: 6. 18 hours.
P180g/C182/F77 : 34/34/32%, 2093 total cal, 1845 net

531 11a Press + Chins - IF Start - Nov 12

Buy in
3x12+ Y-Pulls
5 mins.

531 Press
Rx: 3x5 @ 125/140/160
125x5/145x5/165x4
6 mins.

DB recline presses
5 rounds, in .30 on 1.14
max reps @ 70's (10-7's)
7 mins.

PM 
5x max reps (5-4's) Chins
No pulls today, til the PM gtg sets - already knowing this is tendonitis, but unwilling to back off all the way. 

Easy stretching pre-bedtime.

9 hours - 2130/0630. 19 minutes total, PE: 8. 24 hours. 235/16.
P137g/C109/F59 : 36/29/35%, 1503 total cal, which sounds super low, but with the IF out, I was feeling full during the feeding hours.

Today's my first day of IF. Itermittent fast til' 10:45, where I hit a protein shake before lifting at 11. I burped it all the way through, so I grabbed some BCAAs on the way back - froot punch flavor. I better not burp that tomorrow, or I'll most likely puke. Feed for 8 hours til 7PM, then it's water, and coffee in the morning. I'll maybe take two loads of BCAAs in the AM. I'll try one 10g pre-workout tomorrow.

I'll count calories this cycle, along with the IF. 

531 9d Press - a VPush production - Oct 17

Buy in
4x max reps Chins (4's-5's) - 1 min RI
6 mins.

4 rounds, in .30 on 1.14
Press @ 115 (95=50%, which would have been a good move, since today is all about bar speed and deloading, that being the "D" in the "d" week, but what the eff, I'm going to just arbitrarily load the bar a bit because I didn't check my ego at the door, although I'm bound to learn this lesson someday, today being the effing day) x10/8/6/5/5
Ring dips x10/8/5/6ish
Chins (4's)
... note the 5th round of pressing.
19 mins.

8.5 hours - 2130/0600. 25 minutes total, PE: 7. 24 hours.