Squat n' Assistance - 20160514

Really no timer at all today.

5/4 rounds, no timer
RDL x10+ @ 133
Hip Thruster x15+ @ 2 strong bands
21 mins.

- 3 mins -

5/4 rounds, open timer
Oly Squat @ 135 x8/185 x6+////
4x12+ Standing Calf DB singles @ 43
28 mins.

8.5 bad hours, 000/0830. 53 leisurely minutes total. PE: 6.

Squat Reps & Assistance & Assessment - 20160419

4 rounds, no timer
Hip Thruster x10-15 @ 2 strong bands
RDL x10 @ 133/163///
16 mins.

Oly Squat @ 185 x6/7/8/10/10
4x12+ Standing Calf DB singles @ 43
...no timer.
17 mins.

Honestly, who needs a squat warm up set when you're not anywhere near maximal limit, and you've done activation work? Treating this like press day from now on: Jump right in, if you can't hang, you shouldn't be here.

7 hours, 2130/0530 - just so languid this AM, fought getting up. 34 minutes total. PE: 7.

Here's assessment from the 17th. Surprised by these numbers - better than a year ago, when I was training much harder, eating much better, and not sitting in a truck for 6+ hours/day and getting less than 6 hours sleep/day. Still, I'll take these numbers over 6/15. I'd do a performance metric but I don't have a training block to comp - just catching as catch can. Can't blame my training and dedication ... it's God's grace and inner renewal walking me forward.

Off Schedule - Squat reps n' Press - 20160416

I'm overdue to measure and assess. Got fitted for the Monte's wedding tux today, numbers were very different than what I might have expected. I'll have to do my own.

6 rounds, in .30 on 2.00:
Squat x10 @ 135/x8-5 @ 185/205/225///

Press x10ish @ 115//////

6 hours - 2230/0430. 22 minutes total. PE: 6.

Off Schedule Squat Reps - 20160411

6 rounds in .30 on 2.00
10x 135#, 8-10x 185////

Just an easy day, trying to keep momentum - at first blush. Realized afterward, that 4 years ago at this time I was doing horrid form @ 155#. So. Let the good times roll.

7 hours - 2130/0430. 16 minutes total. PE: 6.

Off Schedule - Squat Reps - 20160401

7/5 rounds, HT timer
Oly squat x10 @ 135#/@ 205 x6/7/8/9/8/7/6

RDL x10 @ 163#

No comment.

5.5 hours - 2230/0400. 15 minutes total. PE: 7.

Squat Reps n' RDL - 20160326

PM

6 rounds, HT timer
Oly squat x6's @ 135#/205////
RDL x10 @ 163#
13 mins.

5.5 hours - 2200/0330. 13 minutes total. PE: 8.

Off Schedule - Squat Reps n' Presses - 20130322

6/5 rounds, HT timer
Oly squat x7-8 @ 135#/185/////
OH press x8ish @ 88/113////

15 mins.

Who knows? Hungry, tired, dehydrated, thin, wind's blowing the dust and pollen around - but when was my last session? Just trying to arrest a free fall here.

6 hours - 2130/0330. 15 minutes total. PE: 7.

Off Schedule - Squat reps - 20160301

5/4 rounds, HT timer
Oly Squat
10x 135#/8-6x @ 205////
RDL x10 @ 163#
11 mins.

205# is the new normal. I'm not settling for less on sets across anymore. 225# is next.

6.5 hours - 2200/0430. 11 minutes total. PE: 7.

SB - Squat Reps - Oct 13

Warm afternoon. Squats felt great. All the assistance work took me downtown though.

Squat for reps and depths, SB timer

10x95/10x135/10x185/x11/x12/x13/x14/x15

21 mins.

4 rounds, HT timer

Hip Thruster x10 @ strong band

Rollouts x9

10 mins.

4 rounds, HT timer

RDL x8+ @ 145

Standing calf singles/doubles x13 @ 35# DB

11 mins.

7.5 - 1 hours - 2230/0600. 45 minutes total. PE: 8. 231/17 (dehydrated).

SB - Squat Reps - Oct 2

Oly Squat for reps, SB timer

95# x10/135 x11/185 x12/13/14/13/12

20 mins.

The bar felt light, all felt right. 

4 rounds, loose timer

RDL 8@135/8+@ 165#////

Standing calf single x12/double x12 @ 33# DB

18 mins.

9 hours - 2100/0600. 40 minutes total. PE: 8. 230/14.

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 - Perfect Storm Squat Reps n' Pendlay - Sept 13

I feel stronger, but this one nearly did me in. I woke up thinking there was only a push/pull on the schedule. Wasn't mentally ready, and not really physically prepped. Dehydrated from sweating in the sun building a hip thruster sled to use ... which ended up being today. Stood up from the first set of Pendlay rows and almost blacked out.

Squat reps, SB timer
10x95/x135/x185 x11/x12/x (no count)/x10 - tried to pyramid 10-14 but lost focus.
18 mins.

HT timer
4x8ish RDLs @ 155///135
Hip Thrusters x max reps @ same
10 mins.

4 rounds, HT timer
Pendlay row @ 165 x4's (5 rounds)
Ring Push ups x12+
Ez-in curl @ 88ish x10
16 mins.

10 hours - 2200/0800. 53 minutes total. PE: 9. 229/14.

Cals recap: 137 cals under for the week, at 2189/day. I'm happy that Protein is staying at 30%, and above Carbs - without really focusing.
Average macros: F 113g 42%, C 174g 29%, P 181g 30%.  

SB - Squat Reps - Sept 4

Squat reps
Shooting for 10's today throughout - some sets I didn't make 10.
SB timer
bar/135/185/190/////
23 mins.

- 1 min -

5 rounds, HT timer
 RDL x5+ @ 135/157.5////
FtB x max reps (10-8s)
... one more RDL @ 135#
16 mins.

7.5 hours - 2230/0600. 40 minutes total. PE: 9.

SB - Squat reps, Weighted Vpull - Aug 25

Oly Squat - reps
10x bar/11x 95/12x 145/ 5x10-11 @ 185
AtG. In .45 on 2.45.
22 mins.

Last squat day didn't go well at all. Today made up for it.

- 1 min - 

Vpull Couplet
5 rounds, HT timer
Pull up +5#, 3's and squeezes
OH press @ 115 x10/10/8, @ 105 x10/9
... one more unweighted kips.
14 mins.

PM
...extensive stretching session.

7.5 hours - 2130/0500. 40 hours. 38 minutes total. PE: 8. 227/13.

Cals recap: 440 cals under for the week, at 2186/day. Not enough volume, but macros look better.
Average macros: F 115g 46%, C 139g 25%, P 164g 29%. 

SB - AM/PM Pull ups and Squat reps - Aug 18

AM

HT timer, in .30 on 1.15

3x max reps deadhang pulls

3x max reps chins

7 mins.

PM

Squat reps

8 sets in .45 on 2.30 - I like this timer better for more reps; .30 isn't enough time to get them all in sometimes.

x10 @ 115/@ 135/@ 185/////@ 135

18 mins.

Still sore from the 5x5 on Saturday, but this easy day should help. Really hot outside during the squat session.

7.5 hours - 2130/0500. 25 minutes total. PE: 7. 226/14.

HT Comp - Pull up & Squat Reps - July 28

Death by pull ups
8 rounds, lots of futzing with the timer (couldn't get the sequencing and alerts to my liking).
I hesitate to call it Death by, since I stopped when it got difficult. But that was the protocol, so.

Easy Squat for reps
in .30 on 2.00
135 x7/8/9/10/11/12
12 mins.

7.5 hours - 2130/0500. 27 minutes total. PE: 7.

Monday's recap: 1094 cals under for the week, at 2180/day. 
Average macros: F 79g 35%, C 166g 32%, P 171g 33%. Pretty even across the board - didn't eat much this week, but didn't work with frequency either.

HT Comp - Oly Squat - July 16

Once again, it's good I'm on a cutting cycle, so I don't get disgusted or discouraged at the want for work. Life, you're getting in the way of my meat castles in the clouds. Stop it.

Oly Squat, no count sets, HT timer on 1.15
2 for depth @ 135
5x reps for depth @ 185
13 mins.

8.5 hours - 2130/0600. 13 minutes total. PE: 6. 

HT Comp - Squat Reps n' PushPull - Assessment - June 29

What? 102 degrees and muggy today. Up too early to get 'er done, so it's get under the hot bar or nothing at all.

Oly Squat, deeps, in .30 on 2:00
@ 135#
x10/11/12/13/14/15
12 mins.

- 3 mins -

5 rounds, HT timer
Pull up x Max reps
Press @ 135# x6/7/8/6/6
... one more Pull up round
14 mins.

7 hours - 2100/0400. 30 minutes total. PE: 8. 224/14.
Week Ave: P 125g/22%, C 197g/35%, F 108g/43%. 127 cal over the weekly budget (2161/day).

One month on this HT Comp cutting cycle, numbers are pretty good. Best numbers in a long while, actually. Weight hasn't really changed so to speak, but 1.5" off the midsection means that the calorie restriction is burning fat. I'm not working hard, most weeks are 1 on, 1 off because of my work schedule. 

HT Comp Squat n' Leave - June 15

Squat (reps, taking it easy)

.30 on, 1.30 off

10x 115#/8x 145#/8-7x 185#/////

14 mins.

Probably should have shot for 10-12's each set, but I almost stayed in bed this morning as it was. Not optimal, but a win for baby steps.

8.5 hours - 2200/0630. 14 mins total. PE: 6. 225/13.

BF% showed at 10% on Sunday, thought the scale just needed a new battery. 13% solid for today and on Saturday means that I actually have seen some movement on Comp.

Week Ave: P 138g/32%, C 116g/27%, F 78g/41%. 3710 cal under the weekly budget (2164/day). 

HT Comp 2.3 Squat Reps - June 4

Easy squats just trying to limber up. Just started some new meds yesterday, kinda jittery and nauseous, but just getting the groove greased. Not much to say about today, just doing something because it's better than doing nothing.

Oly Squat
2x10 @115/5x10 @135

7.5 hours - 2300/0630. 13 minutes total. PE: 6.