Wa Push - July 30

A true off-schedule float day.

Buy in
4x12 Y-pulls
6 mins.

3 rounds, in .30 on 1.15
Bar dips x10
Max reps neutral grip pulls
6 mins.

Bench for giggles
230 (5# offset for the shitty DoucheX bar) x10/9/7/9
11 mins.

8.5 hours - 2130/0600. 24 minutes total, PE: 6. 24 hours.

Wa - Easy Wheezy Pull Day - Oct 9

Bad sleep, feeling run down.

4x max reps, in .30 on 1.15
Neutral grip pulls
 ...
5x same
Bench @ 205 (x10/10/8/6/4)
12 mins

4x same
Cable pull downs @ too light x13/still too light x13/gettting there x12/just right x8
6 mins.

7 hours - 2300/0060. 24 hours. 19 minutes total, PE: 5.

Wa - Weak Push - Sept 27

Just feeling funky today, drained. Maybe it's because I'm a big monkey and can't stand going catabolic at all. It's deload week, who cares if I'm tearing it up?

Pulls, in .30 on 1.15
2 max rep wide chins (10, 7)
2 max rep neutral grip (6, 4)
5 mins.

Light Bench narrow grip
x10 @ 135/x10 185/x6 225/x5/x6
1 min RI
8 mins.

3x max reps HPC and press in 1.30
@ 95/105//
4 mins.

7.5 hours - 2230/0600. 24 hours. 19 minutes total, PE: 6.

Wa - May 31

Deload, but pressing. And pulling.

Death by chins, sorta.
8 rounds, 8 mins.

4 rounds in .30 on 1.15
Press @ 95# (x7)
Recline DBs @ 55# (x8)
Assisted chins @ +55# (x10)
15 mins.

8 hours, 2300-0700. 23 mins total, PE: 8. 223/14.
35/39/26%, 196 C- 134 P. 2532 cal (2224 net).

Wa - Horz Push n Pullpull - Feb 8

Just when I was whining about the deadwood in the gym, I get the room to myself, practically, today.

Horz Push/Pull antagonists
Bench x12 @135#/x12 185/x11 225#/x6 275/x6/x4/ x10 225
Under bar horz pulls x maxreps (10's - 8's)
Tried to go 1 min on, one RI with the timer, but I'm not used to going that slowly. Kept jumping in 30 secs early.
20 mins.

6x max reps (10's) assisted pull ups in .30 on 1.15
Added assistance each set.
8 mins.

10.5 - 2.5 hours, 2100-0730/24 hours. 29 mins total, PE: 7. 222/15.
37/9/53%, 48C-277P. 2067 cal. First Win in a while.

Wa - Horz Antagonists - Jan 28

9 rounds in .30 on 1.15
Bench on the max rack @ 135#x12/185x10/225#x10/x10/x10/x8/x6/185x10/135x10
Horz pulls under the bar with chin grip x10-x6's
22 mins.

9.5 hours, 2200-0730/24 hours. 22 mins total, PE: 7. 220/12.
37/30/33%, 144C-160P. 2347 cal.

Wa - Bench n' PullPull - Jan 17

Easy bench for hypertrophy in the max rack (which is to say, both easier and harder). 10's, no timer, no spot required.
135#, 225#, 245, 245, 245, 225.
16 mins.

5 rounds:
Horz pulls (10's - 8's)
Neutral grip vert pulls with assist @ 75# (10's - 8's)
13 mins.

8.5 hours, 2200-0630/24 hours. 29 mins total, PE: 7. 218.
36/33/31%, 201C-188P. 2413 cal.

Wa - Charlie Hustle - Jan 11

Quick one just to git 'er done. Ryan on the spot, so I just benched for reps, not weight.

Couplet, no timer, just switching off.
Bench in the maxrack 135x10, 225x10, 235x10,x10,x9,x8 /
Max reps Horz pulls under the smith bar (10's, mostly)
17 mins.

Cash out:
3x max reps (8's) chins with 75# assist.
5 mins.

7 hours, 2300-0600/24 hours. 18 mins total, PE: 7. 219.
32/39/28%, 186C-135P. 2220 cal.

531 - Bench - Jan 3

531 Day one. And done.

Buy in
4x 15 hyperflexions
6 mins.

Pulls - didn't want to start with these, but the bench rack was taken. And taken.
5 rounds of the couplet in .30 on 1.15
Pulls on the gravitron w/ 75# assist / Cable rows @ 185# x10-8
12 mins.

531 Bench -
Called for 5x 175#/x205/x235
Actual: 10x 185#/8x 205/6x 235
6 mins.

Cash out
3 rounds of the couplet in .30 on 1.15
11x bar dips with 75# assist /10x curl @ 80#
8 min.

Replacing the GD curl bar on the gun rack, it slipped off the pins to the left. That side of the bar fell off, and I swept back the left foot. The left weights pounded the floor, but the right side of the bar fulcrummed down like the heavy end of a sledgehammer onto my planted and awaiting punishment right foot.
At first, I just laughed that I'd moved the wrong foot out of the way. There was no pain at all, just dents in my shoe from the impact. Then shock set in. With the foot numb, I figured I might as well finish the cash out, then went into the bathroom to change and surveyed the damage. The foot was no longer numb. Untied the shoe and the rush of blood into the foot was a wake up. The big toe had been shattered and popped open like a tomato. The second toe got fractured in two.
Ended up with 5 stitches to close the big toe, a few more in the nerve center of the nail bed to cinch up the damage after the doctor jimmied off the nail.
Won't be doing anything that involves pushing with the toe for 4 to 6 weeks. ... the shortest 531 cycle in history.
I'd post pictures but honestly, I don't really want to relive those images in my mind, let alone be responsible for passing them along to anyone else.

8.5 hours, 2030-0700/24 hours. 33 mins total, PE: 7. 220/14.
56/15/29%, 74C-139P. 1995 cal.

Wa - Press, Damn You - Dec 28

DE Bench Press
1x10 135# / x10 185/ x10 225/ x7 245/ x5 275/ x4 275/ x7 245
Remember how I was wondering if I was any stronger...? Today it was just like that. Was gonna be a pulling day, but the pressing just owned shit. Sad as heck that I was squatting 8's @ 185# yesterday, and today, this. I'd prefer they were swapped out.

6 rounds in .30 on 1.15 of the circuit:
Wide grip row machine x12-10 from 105 - 185 (next time I just pull the stack)
Recline DB presses w/ 65's (6's)
Assisted pulls 10's with 0 to 75#
Assisted dips - 12-10's with 0 to 75#
This created one massive pump.

9 - 3 hours, 2230-0730/24 hours. 50 mins total, PE: 8. 223/15.
41/22/37%, 135C-233P. 2710 cal. We'll chalk this one up as a small-W win.

Wa - Dead ME + Horz Push Pull - Oct 27

Deads
135# x11, 185x10, 225x7(5+2) , 275x1, x1, x1 225x7 (5+2)
13 mins.

Recline DB presses
8x10 with 60's in .30 on 1.15
11 mins.

Horz rows on cable with neutral strap handles in .30 on 1.15
11@ 70#, 10@ 80, 9 @90, 4 @100, 10 @80
7 mins.

7.5 - 1 hours, 2230-0600/30 hours. 32 mins total, PE: 8.
37/31/33%, 127C-136P. 1629 cal.

Wa - Vert Pull + SDHP - Oct 18

Buy in:
Push Press 95#x10, 145x5, 165x0 (WTF?), 145x5, x4, x4
10 mins.

Main set:
10! SDHP @ 115# / Simplicity Pulls @ 14
I liked it so much, when Wictor arrived late, I turned around and did 10! again, reversed. A little more volume than I planned for today, but. But what are you gonna do? Correct. Hammer.
35 mins.

8.5 hours, 2230-0700 /24 hours. 47 mins total, PE: 8. 212/13.
40/22/38%, 134C-233P. 2615 cal.

Wa - Horz d'Oeuvres - Sept 28

5 rounds in .30 on 2:00
Horz row @ 90 x10, x 10-8 @ 100 / Bench x10@185#, x10 @ 205#, x8 225#, x5 245#, x4 255#, x8 225.
23 mins.

5 rounds in .45 on 1.30
Neutral grip pulls x 10-8 / Chins x8
7 mins

8 hours, 2300-0700 /30 hours. 30 mins total, PE: 7. 214/12.
45/31/24%, 138C-105P. 1844 cal.

Wa - One Toke Over the Line - Sept 22

Feeling pretty darn close to overtrained, eight days straight. Life has gotten in the way of training for so long, now that there's time in the clear (granted, during the lunch hour, and with merely adequate gear) I'm all in. Taking tomorrow off as a road day anyway, tapering for the Lighthouse. Still, couldn't dodge the power cleans today. See how everything feels after the weekend and will re-evaluate the schedule.

Buy in:
4x Power clean & Press
95#x10, 115 x8, x8, 135# x6
9 mins.

Circuit - 4 rounds in 30 on 1.15
Simplicity bench @ 12/11 x11/10 - Simplicity pulls @ 14x10 - Push press @115# x7/6
16 mins.

8.5 - 1 hours, 2200-0630 /24 hours. 25 mins total, PE: 8. 211/16.
40/15/45%, 78C-229P. 2294 cal.

MTB Hills + Wa - Shot in the Dark - Aug 4

I need to start tagging these logs with nutritional information. Adding the bed/wake times is a telling factor. I'd like to mention cals/dehydration/PCF% consumed ... and some other things from Dan John's recovery scale. Just not today.

AM
Two repeats up Alfred Harrell on the MTB. 22 to get there, 6/5.30 to climb the bluff each time. Hammered on the second one, and boogied home down Panorama. Note that when they warm up the horses on the north side of Calvary Bible, it really makes that section at the base of Manor a dusty, nasty mess to breathe.

PM
Buy in:
4x10 Ov Squats @ 45/65/95/115
Left glute still feels a bit torn.

5x8
SDHP @ 95 (1st)/105(4) - Incline DB press @ 70's - Cable row @ 100
30 secs RI between items (not rounds)
This was a good rest interval. I was a bit gassed, but I'm going to grow into it. 70's don't feel heavy, just have trouble cleaning them up off the floor.

Hey, maybe I'll work on cleans.

8.5 hours, 2130-0600 /18 hours. 60 + 31 mins total, PE: 8. 210/13.

Wa - July 25

Nearly drove on by the box today. Part of the workout is mastering the self, on days like these.

6x 7-10 reclining DB press @ 65#s/5x 7 cable rows @ 80#
1 min RI

4x 7 chin ups/3x 5-6 push press @ 123#

8 hours/36 hours. 29 minutes, PE: 7. 209/15.

Wa - Push Pull - July 18

Working on 5 hours sleep. But AR week is over, and it's time.

5x 8/7/7/7/7 Push press (strict) @ 123# (junior bar with 45s#)
1 min RIs

5x 8/7/8/7/7 SDHP with same
1 min RIs

3x 5's dips/dead hang pulls
1 min RIs

5 hours/24 hours. 25 minutes total, PE: 6. 211/11.

S Run + Wa - Velocity Day 23 - July 5

AM
5x Train grade in .50 on 3:00. I didn't make the first two on time. Theme for the day: Overtraining may bring about physiological changes, but it degrades performance ... and, it feels bad. 12.35 there, 12.39 back.

PM
Buy in:
16 tabata plank/side planks/dead bug rounds, 4 each.

6x 10 on 2:00, RI between each
neutral grip pulls/reclining DB presses @ 65s

3x 5 on 2:00, RI between each
Push press/SDHP @ 115#

This was supposed to be a Ca workout, but the RI was so long, there's no way to rationalize it. Needed all of it too, just nothing left.

8 hours/18 hours. 41 + 49 minutes, PE: 9. 212/15.

Double Session - Velocity Day 16 - June 28

AM
Mini-Murph run to Beach. 12 there (long way), 10 back with 4 backwards intervals.
There:
6x max reps (8's) neutral grip pulls in 40 on 40.

PM
Buy in:
4x 10 Hang Power Cleans @ 115#

4x8 reclining DB @ 65#

4x10 cable rows @ 90

Cash out:
5x tabata planks

Looking forward to tomorrow's day off. Feeling empty, but when workout time comes, I'm able to rise to it. But this hi-freq is a test. Hoping to come out the other side with some training effect and better ability to bounce back from hi-volume efforts.

8 hours/12 hours. 33 + 30 minutes, PE: 8. 213/14.

Wa - Velocity Day 2: SRun & 4x5 - June 14

Actually, taking it a bit light, or so I continue to say to myself.

AM:
Walk one tenth, sprint one tenth, turnaround at Train Grade for a total of 8 intervals. All were under 40. 36, 33, best at 30. 35 mins.
Limped around all day after this. Left achilles.

PM:
Deads 10 @ 135#, 4x5 @ 205#, 1 more 10 @ 135#... 1 min RIs.

4x6 Reclining DB presses @ 65#/Chins, 30 sec side planks (2 per side).

I realized something today. It's not that I don't work, it's that I've not been training. I've been using concepts, and working, but really, doing what I feel like, instead of looking at the preformatted piece of paper and saying, "Ah hails nah, not that today." I've not been forcing off days, so I've been taking too many. I've not been keeping my piehole shut; drinking beer for thirst, eating for flavor. I haven't been stretching, I haven't been cautious about bedtime. I've been Lazy, rather than Self-Disciplined. Basically, forgetting to remind myself that one of the adjectives that is supposed to characterize me is Athlete. I'm okay with shelving SuperHuman. But I'd like to dust off and tie knots in the laces of Athlete again for awhile.

No goal for now. Just will test my mile time in a month, and see what happens as a result of body composition changes. No composition goals - this isn't look better nekkid class. 29 days to come up with performance goals.

8.5 hours/12 hours. 64 minutes total, PE: 8. 215/13 (see, told you I was dehydrated yesterday).