531 11d Deadlift, 11d Clean + Row - Dec 11

Buy in
1x12 hyperextensions w/ 45#
4x10 RDL on the platform @ 135#
8 mins.

531
Rx: Dead @ 130/165/195
185# x10/11/12/13
8 mins.

3x12-10
Standing calf @ 270#
6 mins.

PM
531 Cleans
Rx: 75/90/110
No timer, not really counting - just went as many until form degraded
85/95/115
7 mins.
 

BBB
1.30 RI
4x6/7/8/9 @ 115 (50%)
6 mins.

Row - 1.40 on, .20 off (pulled easy during the 5th 2.00 round) - 3970m. Again, just trying to bag 400m each interval.
20 mins.

9 hours - 2130/0630. 23 + 34 minutes total, PE: 7 + 8. 24 hours. 234/13.
P181g/C98/F147 : 30/16/54%, 2445 total cal, 1665 net - simply didn't eat enough today.

531 11c Pull + Row - Dec 6

Buy in
6x however many (10's) Overhead squat @bar
... just to open up the shoulders, mostly, but sitting in the hole felt good after a few rounds.
No timer. 9 mins.

Pulls
Rx: 5/3/1 @ 25/30/30
Actual: 1x25/abandoned the ME because of pain in my right brachi/biceps.
5x Neutral grip pulls @10# x max reps
9 mins.

Antagonists
5 rounds, in .30 on 1.14
Assisted dips x12-10 w/ 20#

Assisted neutral grip/chins (3 each) x10ish w/ same
15 mins.

10 minute row test: 2357m. 85% effort.
10 mins.

9 - 1 hours - 2130/0630. 44 minutes total, PE: 8. 24 hours. 232/17.
P291g/C65/F109 : 48/11/41%, 2413 total cal, 1933 net

531 11c Bench + Row Intervals - Dec 4

Buy in
Bent over row - underhand
3x10 @ 135#
3 mins.

Bench
Rx: 5/3/1+ @ 230/265/295
5x245/3x265/5x295
7 mins

BBB
4 rounds, in .30 on 1.14 
Underbar Horz pulls x10
Bench 10/9/8/7 @ 225 (70%=220)
10 mins.

PM
Row intervals
4x 1.40 with .20 RI
2.00 rest
4x again
3854m for the 8, just squeaking 400m for most of the intervals... First time I've done this session on the C2, been a while since I've rowed too. Gonna have to do this more often, along with 3k steady states. I like it. I hate it. 
20 mins.

9 hours - 2130/0630. 41 minutes total, PE: 7+8. 24 hours. 232/16.
P266g/C68/F73 : 53/14/33%, 1995 total cal, 1082 net

EXP 16 Pull ME + EXP 19 Dead ME - Apr 10

Main set
5x5 Pulls w/ 25# x5/5/4/4/3
8 mins.

Push Pull
4 rounds, 1 min RI
DB recline press @ 75# x10
DB croc row @ 105# x5's
10 mins.

Cash out
3x 10 Y-pulls
4 mins.

PM
Dead ME 5x5, 1 min RI
Rx: 225/240/255/270/285
Actual: 225/245/255/275/285/295 (3)
16 mins.

Row 3k
PR at 12.27.

8 hours - 2200/0600. 25 + 29 minutes, PE: 9. 24 hours. 228/14.

531 5c Deadlift - Mar 14

531 Dead
Rx: 531 @ 230/260/290
Actual: 10x155/10x215/5x235/3x265/2x295/0@ 315
I simply have no top end. 295 felt light, add a pair of tens and it won't go up.
12 mins.

BBB pulls
4x10 @ 215 (70%)
(no antagonist - too crowded)
12 mins.

Row 2k
8:04. I'm going to break 8 mins next time on this.

7 hours - 2300/0600. 32 minutes total, PE: 7. 24 hours. 229/14.

531 5b Bench day + Row/PC - Mar 7

AM
Buy in
3x max reps (grip is the limiter) FtB on the hypertrophy timer
4 mins.

531 Bench
Rx: 3x3 @ 225/255/285
Actual: 10x205/3x225/3x255/5x275 (misread the table)
7 mins.

BBB
5 rounds, in .30 on 1.15
10///8// @ 205 (65%=205)
Ring Rows x10
12 mins.

Walked out feeling pumped but not like some kind of mush-headed squat day mess. That's with an extra BBB round. Squats need work, deads need work, bench can give a plate or two over to the important lifts.

CF games start today, with a burpee/snatch AMRAP. I want to work on power snatch/snatches.

PM
Row 3k
12:48. This is a PR, and I did it without going to the wall.

Power clean
5x135/145/155/4x165/2x175
Shooting for 5 each round, but ... it got heavy?
8 mins.

8.5 hours - 2100/0530. 55 minutes total, PE: 7. 17 hours. 228/14.

531 1d Dead for Max + Cardio - Nov 28

AM
Dead for Max
5x135/3x225/1x275/0x315/1x295/1x315/0x325
23 mins.

So, during December's 531, we're working off of a 315 max instead of a 290.

3 rounds x 12, no timer.
Extensions @ 195/210/225
Hamstring curl @ 125//110
Seated calf @ 75
7 mins.

PM
Rower x 3K - 12.45
Treadmill @ 3.3 mph inclined from 2 - 12 and back down on the minute - 24
37 mins.

Beat 13 minutes on the rower for 3K tonight without really trying. Things are looking up.

8 hours - 2200/0600. 24 hours. 67 minutes total, PE: 7.

531 1b Deadlift + Row/Hill - Nov 14

AM
Buy in
3x12
Extensions @ 195/210/225
Hamstring curl @ 110/125//
4 mins.

531 Deadlift
3x3 Rx'ed @ 183/209/235
Actual: x10 @175/x3 185/x3 215/x4 235
10 mins.

BBB work
4x 10 @ 175 (174 is 60% - and the 5th set was 531 warmup - will do this on Dead days from here on out) 
Seated calf x10-12 @ 70
A-frame x12 @ 5.25
11 mins.

Serious doubts about being able to continue 531 as Rx'ed. Not the weight, which seems too light to take seriously, but the press/press work. I'm unable to reach into the wallet pocket. This is from yesterday's work. I will not jack my rotator cuff again.
Either I'll tweak the BBB work or just remove the Bench pressing altogether.

PM
Row 3k - 14 mins
Treadmill incline walk 2.0 degrees to 10.0 and back down @ 3.3mph - 20 min
Row 3k - 13 mins - (12.54)
There's a big difference between 14 mins and 13 mins on that row. Put forth an effort to break 13 and felt a little woozy afterward.

7.5 - 1 hours - 2230/0600. 24 hours. 26 + 47 minutes total, PE: 7.

Front Squat + Cardio - Oct 26

AM
Overhead Squat
3x10 @ 65#
4 mins.

Front squat
4x10 @ 95/115/135//
6 mins.

4x12
Seated calf @ 70#
Donkey raises @ 215#
45 sec RI
9 mins

PM
Row 3k - 13 mins
Stairmaster, L5 15 mins
Row 3k - 14 mins

7.5 hours - 2230/0600. 24 hours. 21 + 43 minutes total, PE: 7.

Row - Bonus Day - Oct 21

3x
hyperflexions x15
ab wheel rollouts x10
6 mins.

Row 3k
14 mins.

8 hours - 0030/0830. 24 hours. 22 minutes total, PE: 6.

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.