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.

GtG 2.2 - Front Squat n' PullPush - 151211

Buy in

2 Rounds, loose timer

2x15 Adductor, medium band

2x20+ Hip Thruster, strong band

7 mins.

Main set

4 rounds in .30 on 2.00

Front Squat @ no count/8/10/9 @ 135#

8 mins.

Antagonists

3 rounds, HT timer

Chins x5-3's

OH press x10-8 @115#

… one more Chin.

9 mins.

6 hours - 2130/0330. 25 mins total, PE 7. 24 hours.

Off Schedule - PullPush - Nov 24

4 rounds, HT timer
Press @ 115# x10
Strict pulls x5+
10 mins.
- straight into

3 rounds, HT timer
Pulls/Kips x maxreps
DB Hammer doubles @ 35#
7 mins.

Wanted to get a squat mvmt in, but no time tonight.

7 hours - 2200/0500. 18 minutes total. 4 days, PE: 6.

SB - Front Squat and PullPush - Aug 4

Front squat
3x8 @ 135, 3x3/4/5 @ 185
... in .30 on 2.00
12 mins.

- 1 min -

HT timer
5 rounds, Chins x max reps (5-4's)
4 rounds, OH press @ 115 (10-8's)
11 mins.

7.5 hours - 2130/0515. 25 minutes total. PE: 7.

Cals recap: 210 cals under for the week, at 2180/day. 
Average macros: F 99g 43%, C 171g 33%, P 126g 24%. 

HT Comp - Squat and PullPush - June 19

Oly squat

10x 135/no count for reps in .30 @ 185/////

16 mins.

Pull/Push/Pull

4 rounds, HT timer

Chins

Ring Dip x10+

Ring Row x max reps

16 mins.

9 hours - 2130/0630. 28 mins total. PE: 6. 226/13.

Shoulder Girdle Grinding Power Clean Antagonists - May 26

Power Clean Couplet, HT timer

5 rounds

Power clean 5+ @135# (10-7's, mostly)

FtB (7's, maybe)

12 mins.

- 1 min -

PullPush Couplet, HT timer

5 rounds

Pendlay Row 6+ @135

Ring Pushup 12+

11 mins.

8 hours - 2200/0600. 25 minutes total, PE: 7. 24 hours. 232/14.

Somebody Stop Me - Squat/Clean, PushPull - May 21

5 rounds, HT timer
Squat 10@135# AtG
Power Clean 5x135#
12 mins.

- 1 min -

4 rounds, HT timer
Pull up, max rep kips in .30
Press 6x135#
... one more Pull ups
12 mins.

- 1 min -

.15 on, .15 off Bag work
...only a few minutes before I had to book it to CC's awards night. I didn't think I was going to get an exercise in today at all, but when I got started, I didn't want to end.
3 mins.

6 - 1 hours - 000/0600. 28 minutes total, PE: 8. 24 hours. 
227/14.

Motivated to Squat - May 14

Motivation is bullshit. Getting better should be something you’re already about. Not something you need to be goaded into. I’m not saying some things don’t light a bigger fire under your ass than others, but if you have to seek out reasons to get better, you’re losing. Meaning, If it requires some outside force to resonate with something inside of you, you aren’t in possession of what it takes to get better all on your own.
How will you CONSISTENTLY get better if it requires the dangling carrot to do make you do so?
At some point you have to decide that getting better is just a part of what you are. What makes you, you. When that happens you won’t need “devices” in order to get better. It will just be something you do. If you were isolated in a room with your weights for 10 years, would you get better without the influence of external forces? I hope you can say yes to that. If not, figure out how to say yes to that. 

- Paul Carter

I feel like a tank right now. I'm a little dinged up, but I can feel the training response this week - tight and huge. Not putting up crazy numbers, just feeling the HT kicking in. I'm going to feather the gas pedal some, but I'm going to stay on this HT run for another cycle.

Squat, in .30 on 2:00

8@135/5@185/5@205/5x5@225

... 5's were pretty much the extent of what I was able to do in .30 today. Felt heavy, went up pretty well. Dropped all of them into the bottom of the hole, that's a win.

15 mins.

- 2 mins -

HT couplet, 5 rounds

Fat bar deadhang pulls x5-4

Press @ 135 x7-5

12 mins.

7.5 hours - 2230/0600. 29 minutes total. 24 hours. PE: 7. 229/15.

Pull/Push/Swings - Feb 20

I think I've thrown 531 out the window. At least, for the now, until I feel like a semblance of my self. 
I'll do HT with swings, then submaximal 5x5's with swings, alternating, and run through the Dan John big 5. Just through the weekend, where I plan on doing some Cindy on my favoritest bar in the world. After that, I think I must plumb the depths of this thing called CFFB/Field Strong and decode it.

HT timer
5 rounds Chins x6-4
5 rounds Ring dips x8-5
4 rounds Kb swings @ 1.5 pood x15-13

8 hours - 2230/0630. 17 minutes total. PE: 8. 18 hours. 223/15.

HPullPush - Oct 29

Buy in
6 x max reps (10-8)
Under/Overhand Bent over Row @ 135#
8 mins.

Main set
6x  Bench press @ 230 x10/9///7/6
5x Ring Row x11ish
14 mins.

9 hours - 2130/0630. 22 minutes total, PE: 7. 24 hours.

Saturday Morning Super Heroes - Bonus Oct 12

5 rounds, in .30 on 1.14
Chins (4-3's)
Ring dips (10-7's)

PM
Stretch

9.5 - 1 hours - 2200/0730. 12 minutes total, PE: 7. 24 hours.

Palmer House PullPush - Sept 30

5 rounds, in .30 on 1.14
Max reps bar dips
Max reps neutral grip pulls
...adding assistance each round.

4 wide grip pulls for max reps, same timer
... still adding assist.

6.5 hours - 030/0700. 17 minutes total, PE: 6. 48 hours.

PullPush - Sept 20

Buy in 
Chins 3x6
4 mins.

Main set
5 rounds, in .30 on 1.15
DB recline @ 75 (x10-8)
Croc rows @ 90 (x7-5)
16 mins.

8 hours - 2200/0600. 20 minutes total, PE: 8. 24 hours.

EXP 21 Pull CA - Apr 14

Light and easy, not trying to blow up here.

4 rounds, on the HT timer
Ring rows x10
Ring dips xmax reps (10's)
Chins (5's)
15 mins.

8 hours - 2230/0630. 15 minutes total, PE: 7. 24 hours.

531 5b Dead + PullPush - Mar 6

AM
Buy in
4x11
Extensions @ 195/210/225/240
Hamstring curl @ 125
6mins.

531 Dead
Rx: 3x3 @ 215/245/275
Actual: 10x 205/3x 215/3x245/4x275
Feeling solid.
9 mins.

BBB
4 rounds
10x 205 (65%=200)
Calf on the A-frame @ 6x 15/14/13
10 mins.

Cash out
3x10
Seated calf @ 70
4 mins.

PM
5x 10 in .30 on 1.15 w/ assist @ 25///40//
Assisted Chins
Assisted Dip
13 mins.

9 hours - 2100/0600. 43 minutes total, PE: 7. 24 hours. 229/15.

531 4b Dead + PullPush - Feb 7

AM
531 Dead
Rx: 3x3 @ 210/240/270
Actual: 10x135/5x225/3x240/6x270
9 mins.

BBB
5 rounds
10x205 (65% was 195 - just felt on today)
Calves on the A-frame @ 5 x17-15
in .30 on 1.15
14 mins.

PM
Death by pull ups
10 rounds +6

6 rounds
Recline DB bench presses x10 (to 7) @ 70#
one min RI

3x10
Single arm cable pull downs @ 90//85

5x10
Pulls/dips on the gravitron with 70# assist (pulls) and 40# (dips)
... dips were just a whole lot stronger with what was left today.

9.5 - 1 hours - 2030/0600. 24 + oh, about an hour minutes total, PE: 8.

PullPush - Dec 26

Easy in/out. 4 rounds, in .30 on 1.15
Neutral grip pulls (6's)
Ring dips (11-10's)

5 hours - 0100/0600. 24 hours. 10 minutes total, PE: 6.

Death by PullPush - Oct 30

Death by Pull ups
10 rounds.
11 mins
Took it pretty easy, didn't go for record - hit my head on the stupidass ring of fire at Douchexchange, so did reps with an emphasis on a backward lean.

Easy antagonists, 4 rounds
Underbar horz pulls x10
DB recline press x10 @ 60#
10 mins

8 hours - 2200/0600. 24 hours. 22 minutes total, PE: 7.

PullPush - Oct 25

Really not feeling much like anything, but knowing I'm needing some anything, took myself and the creeping crud in my upper respiratory system into the gym after a sucky day on the plane. So, either blow it out of my system, which I planned to do tonight on the C2, or go easy at lunch. I did go easy, but never got to the rower.

4x Power clean and press in .30 on 1.15 @ 115#
x I dunno, 8/7/6/5?
6 mins.

4x Wide grip chins in .30 on 1.30
x10/8/7/5
6 mins.

2 rounds on 1.30
neutral grip pulls/press @ 95#
... one more pull.
4 mins.

1.5 hours - 0030/0800. 72 hours. 17 minutes total, PE: 6.

Shmotelpeabody - Oct 20

PullPush in the surprisingly well-apportioned Peabody, Orlando.

Mixed grip pulls in .30 on 1.15 - everything same timer today - overhand, narrow v-chin, wide v-neutral
6 rounds.

4x Incline DB presses @ 65# x10
3x mixed pulls, continued

3x 10-12 Cybex pulls
Bar dips with 10# assist x8-10

5.5 hours - 2300/0430. 24 hours. 26 minutes total, PE: 8.