AM Triplet - 20160716

4 rounds, HT timer
Pull up x6ish

BtN press x12 @83#Ez-in Curl x7 @ 94#
15 mins.

Nice pump from the presses, and they felt good at the time, but 20 minutes later, I couldn't reach into my back pocket with my right arm. OH presses in front are bad enough a risk for impingement, attenuation is good here but they're just not worth the potential downside.

7 hours - 2230/0530. 15 minutes total, PE: 6. 6 days.

Off Schedule - Pulls/Squats - 20160128

AM
8 rounds, max reps, 1 min RI in .30 on 1.30
4x chins/4x pull
10 mins.

PM
Squat, in .30 on 2.00
10x 135#/185/6x 205/215/6x 235////
16 mins.

Meant to do fsl @ 185 for reps, but can't remember if I did or not. If I meant to do it, I must have done it. But then, I'm getting senile, and a lot of things I mean to do fall by the meanside. Whether or not, this was a good squat session. I'll take it.

6 hours - 2200/0400. 26 minutes total. PE: 7.

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 and Triplet - July 14

Pull ups, HT timer

7 xmax reps (7-4's)

9 mins.

Triplet, HT timer, 4 rounds

Ring row x max reps

RDL @135 x8-10

Push Press @ 135 x6ish

... one more Press

17 mins.

Pretty hot at 99 degrees, had to move the bar out of the sun because it was hot to the touch. Pull ups need some attention.

8.5 hours - 2130/0600. 26 minutes total. PE: 7. 222/13.

HT Comp 2.2 NEPA - June 3

AM
NEPA walk to Beach, where I did 3x max reps neutral grip pulls on the HT timer.
Walked back with three .1 mi accelerations.

Running felt really tight in my lower back. Would have done this yesterday morning, but my right achilles tendon was painful - maybe from walking around Disneyland in Converse, maybe consequential tightness from RDLs. Felt okay today though, just the back bugging.

PM
No time to do anything at lunch (doctor's appt) or evening (sissy's birthday dinner!).

7 hours - 2330/0630. 30 minutes total. PE: 6. 228/15.

Front Squat & PushPull - May 25

Front Squat, for a heavy triple
135x8/145x8/155x8/165x5/175x3/185x3/195x3/205x3
... in .30 on 2.00
16 mins.

5 rounds
Press 5x135/5x145#////
Pull Ups, kip for max reps
14 mins.

Tabata bag work
... stop kicks and simple 3's
9 mins.

Feeling gassed pretty quickly.

6.5 hours - 030/0700. 43 minutes total, PE: 8. 24 hours. 232/13.

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.

Front Squat / Pulls - March 7

5 rounds, HT counter
Front Squat @ 135 - max reps in .30 (8-10's)
Pulls and holds for .30 (no count)
13 mins

No notes. I've been really lethargic and, where I usually try to do something every day, I've been doing some stretching or pulls - pushes x10, but nothing structured. It's just like that right now. Dark night of the soul. The shadow falls across all aspects of one's life.

531 1b - Press n' squat/pull - Jan 31

No timer today. No reall oomph either.

Squat
10x95/8x135/190x8/9/10 - maybe a set or two more in there, I forget.
14 mins.

531 Press
Rx: 3x3 @ 120/140/155 (115=65%)
Actual: 10x95/8x115/5or6 @ 135/4x155/Some other sets in there for good measure.
15 mins.

4x max reps (6-5) Pull up
7 mins.

7 - 1 hours - 2330/0630. 38 minutes total. PE: 8. 72 hours.

531 1a - Pull - Jan 15

Should have done the weight today, but I was just replicating the Chins day last week - knowing that I wasn't going to be able to do today's as Rx'ed. Should have let the weight lead - how else to get stronger?

531 Pull
Rx: 3x5 @ 20/22.5/25
Actual: 5x3 @ 17.5 DB
8 mins.

Antagonists
3 rounds, HT timer
Max rep Pulls (5-4's)
Max rep bar Dip (9's)
9 mins.

7.5 hours - 1 - 2300/0630. 18 minutes total, PE: 5. 24 hours.

531 1a - Pull up - Jan 2

Weighted pull ups with the BW as the added weight.

Strict Deadhangs, HT timer
4x6-5
5 mins.

Antagonists, 4 rounds, same timer
Kips x7ish
Ring dips x7ish
10 mins.

OH press @ 135#
x5/5/3
4 mins.

Took down the Christmas lights, show's over. Too cold to do much else besides get under an electric blanket on the couch and snorgle.

8 hours + 1 - 2230/0630. 20 minutes total, PE: 7. 2 days. 228/14.

12 Days of MaXmas - Pull Up - Dec 16


13 pulls last year. Trepidation all morning that I'd not meet that number. Kipped for 17 though, before flying off with grip failure. If I could've hung on longer, I could've done a couple more.
Anyway, I weigh what I weighed last year, so here's to a 30% improvement in my V-pulling capacity. Nice to chalk up a win.

8 hours - 2200/0600. 10 minutes total, PE: 9. 24 hours. 


Off Schedule - Pull Ups - Dec 2

4 sets of chins, 4 sets of pulls on the HT timer, on a night when there wasn't time to do anything else, on a day when the inclination to get the scheduled WoD in at lunchtime just wasn't in me.

13 minutes total. PE: 5.

Week average:
P154g/C173/F109 : 27/30/43%

Pull ups - Aug 21

Six sets of max rep kips on the HT timer.

8.5 hours - 2200/0630. 7 minutes total. PE: 5. 24 hours.

Bonus Day - Fill in the Gaps - Apr 20

Up early for Easter at Hillcrest with CC and Kdawg. A little free time in the morning to walk with Johnny and JJ to Beach and back. 

8 rounds of max rep neutral/chin/overhand pulls, 45 sec RI
...the walking felt good. 

Then, futzing around in the back yard
5 rounds, Press for bar speed @ 95 x15-7
4 rounds mixed grip knurled bar curl
... in .30 on 1.15

7 hours - 2200/0500. 20 minutes total. PE: 5. 24 hours.
P231g/C112/F144 : 35/17/49%, 2676 total cal, 2460 net  

Week average:
P274g/C129/F137 : 38/18/43%. What to say? I'm not really turning the screws on myself, am I? Just as your easy days are too hard and your hard days are too easy, my high carb days are too low and my low carb days are too high. Getting plenty of protein, but need to focus better on my carb cycling - under and over 100g/day. Rather than setting the bar at 100/day, I should benchmark 50 or 200, depending on the day and hold to those numbers. The weekly average won't look any different, but my system should feel a difference.

531 2c Bench n' Pulls - Mar 13

Buy in
Bent over row @ 135 4x10-8 
4 mins.

Bench
Rx: 5/3/1 @ 240/270/300
1x8 @225/5x245/3x275/2x302
9 mins.
Easy double - would have been a third, but no spotter, and I'm older and wiser than any former me.

BBB
4 rounds, on the HT timer
Ring rows, feet up x10's
Bench @ 227.5 (offset left) x8's
10 mins.

Cash out
Cable iso H-rows @ 165/180//165
6 mins.

PM
Walked over to Beach Park for
8x max reps mixed grip pulls, on the HT timer
10 mins.

8 hours - 2230/0630. 40 minutes total, PE: 7. 24 hours. 223/14.
P275g/C112/F113 : 43/17/40%, 2607 total cal, 2089 net

Death by GtO + VPush DE - Oct 31

Buy in
4x 15-11 Y-pulls
5 mins.

Death by GtO @ 135#
7 +4.
Beat my last attempt at this by a full round. Push presses felt slick.
10 mins.

4 rounds, in .30 on 1.14
Press @ 115# (10/7/6/4 - fell off in a hurry)
Bar dips (10/7/6/6 - same same)
12 mins.

PM
5x max reps Pull Ups (8's)

8 hours - 2200/0600. 27 minutes total, PE: 9. 24 hours. 

Soccer Sprints n' Pulls - Sept 28

Run 100, 10 air squats, run back
10, in .52ish on 2.45
24 mins.

4x max reps neutral grip pulls
1 min RI
6 mins.

8 - 1 hours - 2300/0700. 30 minutes total, PE: 8. 24 hours.

Pull day - June 9

Just pull stuff on a semi-bonus day - Should have broken out the dip belt, but I'm having a hard enough time getting reps as it is.

12 rounds, 1 min RI on 1.30
4xmax reps chins (5's)
4x max reps pulls (8's)
4x max reps ring row (12-10's)
18 mins.

6.5 hours - 2330/0600. 18 minutes total, PE: 6. 24 hours.

S Run + Pulls - Nov 10

AM
5 x 100/10 air squat/100 in 1.00 on 2.05
10 mins.

PM
4x max reps (6's) neutral grip pulls

7ish hours - 2230/0630. 24 hours. No timer today, PE: 8.