Triple Triplet - 20160630

Death by pullups

7 rounds, just not up to it today.

3 rounds, HT timerRing Row x max reps

Press @ 135 x6s
KB swings @ 2 pood x12ish
11 mins.

4 way planking, tabata timer

3 rounds, 6 mins.

Seared my hands on the press bar today. Bakersfield in the summertime, outside WoDs make a man of you.

8 hours, 2130/0530. 24 minutes total. PE: 7.

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.

Unconsciousness by Pull Ups - May 27

Death by Pull up

9.5 rounds.

Deadhangs through 7, then stopped when I lost full contraction. This protocol needs a different name if I'm not going to sell out on it.

2 mins - 

5x10, in .30 on 2:00

45/65/75/85/95#

...man, the shoulders are tight. Getting down into the bucket was really funky today too.

8 - 1 hours - 2230/0630. 22 minutes total, PE: 8. 24 hours. 230/13.

Squat easy, Pull harder - May 10

Front squat 6 x 7-8 @ 135#
11 mins.

Death by Pull up
10.3 rounds
12 mins.

Walked to/from Hingepoint today.

7.5 hours - 2230/0600. 23 + 50 minutes total. 48 hours. PE: 9.

Death by Pulls n' Ca - May 2

Whatever today. The magic was in the pull ups. Dang, but my butt is sore from squatting this week.

Death by pull ups
11.7 on the slippery cable crossover handles

6x10-8 DB recline press @ 65///60

4x Triplet
Cable iso pull down @ 90 x10-7
Hammer rope cable curl @ 70
Tricep push down flat handle @ 165

8.5 hours - 2130/0600. 36 minutes total. PE: 8. 48 hours. 224/12.
P317g/C78/F197 : 38/9/53%, 3371 total cal, 3060 net - win

Death by PU n' Diane - Feb 12

Stepping into a high-octane day with an empty fuel tank. First time doing Diane. I was looking forward to the pull ups, but they sucked plenty.

Death by (neutral grip) Pull ups
9.5 rounds.
Used some old wraps, singled on the ring finger, which I should really double over the bird finger too, now. Didn't fix them straight at the outset, and they really were bugging me by coming off my callouses. Today's motto: Missing the 10 round minimum is better than tearing.
11 mins.

3 mins rest, then

Diane 
...scaled - since I'm not ready for 45 HSPUs, yet. Subbed in push presses @ 135#. Used mixed grip on the deadlifts. After yesterday's squats, I felt every rep deep within each link of my posterior chain. 
And yes, I spent more time looking at the bar than moving the bar.
21 - 5.26
15 - 4.54
9 - 3.30
total: 13.54

8.5 hours - 2200/0630. 28 minutes total, PE: 10. 24 hours.
P187g/C40/F66 : 38/17/45%, 1508 total cal, 1339 net

Death by Pull Ups - Aug 12

Death by Pullups
11.6 rounds. If I could just grit my teeth and dig in, I could do more. But I'm weary, and beat up, and sad, and old with very little to fight for anymore. So my performance is just the tip of the rotten ice iceberg.
13 mins.

Cash out
Power clean @ 115 x7/8/9/10
1 min RI
6 mins.

8.5 hours - 2130/0600. 20 minutes total, PE: 9. 24 hours.

531 6d Press Deload + SRun - May 29

Buy in
Death by Pullup 8.6 rounds
9 mins.

531 Press
Rx: 70/90/105
Actual: 10x85/95/115
7 mins.
BBB
5x10 on the HT timer
Press @ 95 (90=50%)
Cable medium grip pulldowns @ 180/195///185
13 mins.

PM
Brighthouse hill run ups on 1.45 x10
First couple felt bad on the right knee, and they all felt blocky. Afterward, the lateral collateral ligament was screaming at me for this. Gotta rehab smarter.
17 mins.

8 hours - 2230/0630. 47 minutes total, PE: 8. 24 hours.

531 4b Press Day - Feb 4

Too Super-Bowled to squat today. Almost went to McD's for lunch and a chance to just stare at the linoleum, but talked myself into pull ups. Then into doing Press day, at least.

Buy in
Death by pull ups
10 rounds.
11 mins.

531 Press 4b
Rx: 3x3 @ 125/140/160
Actual: 10x115/3x125/3x145/3x160
8 mins.

BBB
4x10/9/7/7 Press @ 115 (65%)
4xmax reps neutral grip pulls
in .30 on 1.15
11 mins.

7.5 - 1 hours - 2230/0600. 72 hours. 26 minutes total, PE: 8. 230/11.

Ca Bonus - Dec 7

Buy in
Death by (neutral grip) pull ups
9.8 rounds, 85%.
10 mins.

Main set
5 rounds, in .30 on 1.15
Assisted pulls/dips x10
Dips were +25#, and pulls went up a plate each round 25#-85#. The death by kinda took it out of me?
13 mins.

Cash out
Same timer, 4 and 3 rounds
Press @ 120# x9-7
Narrow Curl x10
9 mins.

7.5 hours - 2230/0600. 24 hours. 26 minutes total, PE: 8.

531 1b Bench - Nov 15

Buy in
Death by Pullups - by 2's
6 rounds; to 11
7 mins.

531 Bench
Rx: 3x3 @ 205/235/263
Actual 3x 205/235/x6 265
Probably should have warmed up better, but the pull ups were enough, I guess. I hope.
5 mins.

BBB stuff, in .30 on 1.15
5x10 DB recline presses @ 65's
Underbar horz pulls
13 mins.

Cash out
3x rotator cuff work
7 mins.

7.5 hours - 2230/0600. 24 hours. 33 minutes total, PE: 8.

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.

Death by Pulls + Cardio - Sept 17

AM
Death by Pull ups, 10.7 rounds.
11 mins.
Tried with the ring-finger loops to protect against tearing the callouses. Didn't do enough pulls to become statistically significant this trial, however.

Ground to overhead, in .30 on 1.30
95#x8/105#x7/ then 5x5 @115#
11 mins.

PM
15 mins C2 rower, 3.35K.
30 mins Stairmaster @ level 7. 102 stories/144-148 HR.

7 hours - 2300/0620. 48 hours. 68 minutes total, PE: 9.

Pull, Pull & Push - Apr 19

Death by pull ups
9 rounds, 9 minutes.

Main set
5 rounds in .30 on 1.15
max rep press @ 120# (11-8)
chins (5's and 4's, mostly)
11 mins.

6.5 hours, 030-0700. 20 mins total, PE: 7.

Ca - Death by Pullups - May 26

Buy in:
3x20 hyperflexions/pumps

Death by Pullups
12.9 rounds
Straight pulls. I got 4 hours sleep and an overdose of stress, and didn't expect much. And, I had the number 12 in my mind, which probably self-fulfilled the prophecy. I know - dammit, I know - I can do better.

Push Press 5x5 @ 135#

4 hours/forever hours. 32 minutes total, PE: 8.

Ca - Death by Pullups - Jan 7

The minimum. Today didn't feel like I had that much in me … even after two days off, or because of two days off … now off-schedule with lack of sleep/bad sleep, dehydration and cortisol.
Used the mixed grip rack, which I considered because I want to avoid any tendonitis flares. Maybe mixing it up delays the onset of muscle failure. PR'ed at 12.8 rounds. Nice little CNS response with the pump afterward. Some days, the minimum is a goodly amount.

9.5 - 2.5 hours/2 days. 13 minutes total, PE: 8. 208/13-209/13.

AR - Death by Pullups - Dec 25

Not much going on today but a sugar-induced sleep. Break out of it with the built-in warm up in the Death by Pullups. Only 9 rounds and 1, that fat tape on the backyard bar is hard to hold onto.. I'll strip it and retape it, I think. Anyway, 46 reps total is good enough for AR.

Couple rounds of single-hand KB swings with the 35#. Back to Christmas.

5 + 2 hours/24 hours. 9 minutes total, PE: 6. 214/11.

C - Jambalaya - Mar 10

Death by Pullups to start off. Granted, I'm slow, and someday, I'm gonna work on my butterfly. Today, I was working on a brand-new bar on the half-cage at Anytime Fitness, and the pistol grip was so fresh and sharp, it felt like a cheese grater. So the pain on my hands was distracting. But I'm still feeling that the grip gives out before the lats and arms do. Anyway, 9 rounds +5. Lame.

6x 400 on the treadmill at 2 percent grade and 6.0/6.2/6.4/6.6/6.8/7.0 mph
offset with
5x14 burpees

9.5 hours/24 hours. PE: 8.
oGWICn: Day 69, 70 burpees.

Ca - Death by Pullups - Dec 16

My rear is sore from deadlifts. My arms are still sore from Monday's push presses. Three weeks of sick with a prelude week of bozo workouts in DC. I'm still paying for that month off. The upside: back in the saddle again; Base for 2 weeks. Then into a revision of the system for '10.

Today, buy in with 4x12 Ov Sqt at 65/75/85/95. Then got going with the Pull ups. I had dreams of 20 rounds or something white puffy clouds and rainbows like that, but the reality was 11 rounds and 8/12s on that slick bar at BodyX. Not really the bar's fault. I just haven't made any real gains since June. This is where an expletive exits my mouth.

Okay, so it's a "Death by" challenge. Shouldn't the PE be friggin' 10? Shouldn't it be an all-out effort? That line couldn't be crossed. The death wasn't a mind-death, it was a matter-death. The hands won't grip. The arms won't pull. I wasn't gassed, or tired or burnt. I simply wasn't able to pull ... up ... anymore.

18 hours / 8.5 hours. PE: 7.