CA PullPush - Aug 16

Meant to catch up on Squat day, but here is the Bucks by Gina group doing their bosu ball brainlessness. Shifted on the fly to what was open, which is to say, the pull up bar and dipping station. I'm seriously done with even this version of Globo.

4 rounds, on .30 in 1.1.5
17 hyperflexions
max rep deadhang chins (7's)
11 mins.

5 rounds, same timer, assist at 0/10#/35#///
bar dips (12's)
Neutral grip pulls (10's)
12 mins.

4x6 power cleans @ 115#
5 mins.

Back is really tight from moving and cutting wood for the breakfast nook I'm building (note the day off yesterday). So the power cleans hurt at the bottom.

5 hours - 2330/0430. 48 hours. 29 minutes total, PE: 8.

Squats n' STR - Aug 14

After two AR days, still felt flat.

AM
in .30 on 1.15
4x max reps assisted pistols
4x10 Squat w/ cable resistance

PM
Stretching.

8 bad hours - 2330/0730. 48 hours. 10 minutes total, PE: 8.

Surrey + Chelsea - Aug 11

AM Pedalmashing a four-wheeled surrey with Kdawg around Ventura. 30 mins-ish.   PM 20 mins of Chelsea on the Carp bar. Still love that thing, although it ate up my hands this day. 10 rounds before failing one, failed after 3 more, then after 4. 17 rounds out of twenty, s'ok with me. Wanted to do more pulls, but after two tabata rounds, I ripped my callouses under both ring fingers. That's all folks. 21 mins.   8 hours - 2300/0730. 12 hours. 52 minutes total, PE: 9+.

Hinge + Ca - Aug 10

AM
Deadlift in .30 on 1.30
10x 150//170//190//5x 230
10 mins.

4 rounds in 30. on 1.15
KB swings x12 @ 1.5 pood
FtB x10-8
10 mins.

PM
6 rounds in .30 on 1.15
Cable chin pull downs x11 @ladder 100-160
Recline DB presses x10 @ 50's (hotel max)
...one more chin.
17 mins.

I'm a big monkey. More frequency is better.

8 hours, 2230-0630. 37 mins total, PE: 7.

M Bike RMR - Aug 9

Round Mt CW trying to hang with Dew today. Felt flat early, hollow-legged. Spun up the climb at about 90% effort. Dropped my chain before the last hump, but even with that, did the northside climb 17 secs faster than last attempt two weeks ago. Progress.
40 mi, 169 mins.

7 hours, 2300-0600. 169 mins total, PE: 8.

Ca PullPush Pyramid - Aug 8

AM
5 rounds in .30 on 1.15
Pulls

4 rounds, same timer
Ring dips x10
Ring rows x10

3 rounds, same timer
Ring push up x10-12
Bent over rows x6-8 @ 150
24 mins.

16 tabata rounds of bag work.
8 mins.

PM
Simple stretching.

8 hours, 2330-0730. 33 mins total, PE: 8.

MTB Hills - Aug 7

AM
MTB up AH hill, two repeats. Felt wonky coming out of the gate, but the second repeat was stronger than the first.
17 mi, 79 mins.

PM
Stretching.

8 + 1 hours, 2330-0730. 79 mins total, PE: 8.

Cl + Ellipse - Aug 6

AM
4 rounds, one min RI:
hyperflexions x16
extensions x10 @ 145/160/175/190
hamstring curl x10 @ 110
FtB x10
14 mins.

Squat
3x10 Overhead @ bar/65/85
5x10 in .30 on 1.30 @ 185
10 mins.

PM
45 mins on the LifeFitness elliptical, level 10. HR hovering around 114.

6 + 1.5 hours, 2330-0530. 70 mins total, PE: 8.

Pull - Aug 5

AM
Pull 13 rounds max reps in .30 on 1.15
4 chins (6-3)
4 pull (8-4)
4 Ring row (10-7)
1 face pull
17 mins.

PM
3 and 3, Ab wheel rollouts and Power wheel pikes.
Stretching.

9 hours, 2330-0830. 27 mins total, PE: 6.

Hinge - Aug 4

5 rounds in .30 on 1.15
Deadlift x10 @ 170
KtB x10
KB swings x12
and
3 rounds KB left/right/double
22 mins.

Tabata bag work
punching, mostly.
28 rounds.

9 + 2 hours, 2330-0830. 36 mins total, PE: 8. Deliberately refusing to weigh in or log calories for a bit.

Bike + Ca - Aug 3

AM
Bike to Hageman for Ca day, 32 there, 34 back.
17 mi.

Ca
6 rounds in .30 on 1.15 (mixed because the place was full of yo-yo's doing the Body by Gina timewaste)
DB recline x10 @ 50's (all 6)
chins x10 with 40# assist (2) - horz pulls x10 (4)
and
chins x10-8 with 40/55/70 assist
18 mins.

8.5 hours, 2330-0800. 80 mins total, PE: 7.

Cl - Aug 2

AM
CL
3 rounds, 1 min RI
Extensions x11 @ 145/160/175
Prone curl x10 @ 110
Hyperflexions x15
KtB x10

Squat x7/8/9/10/11 @ 135/185/205/205/185
1.30 RI

PM
Decent stretching while viewing Gerard Butler as a Christian I can identify with in Machine Gun Preacher.

9.5 hours, 2230-0730. 25 mins total, PE: 8.

M Bike - Aug 1

AM
Enos tempo on the dinosaur with panniers.
31 mi, 113 mins.

PM
Built the crossfit bar rack during the hottest part of the day, then went swimming.
Stretching at night.

MTB + PullPush - July 31

AM
One Alfred Harrell repeat on the MTB. Out/back via bike path. Next time two rpts.
14.5 mi, 62 mins.

PM
6x max rep chins (5's)
1 min RI

4 rounds in .30 on 1.15
Ring row x10
Ring dip x10
16 mins.

Hinge - July 30

AM
6 rounds in .30 on 1.15
KtE x10
Deadlift x10 @ 100//170///

4 rounds in .30 on 1.30
KB swings @ 1.5 pood x12/13/14/15

7 + 2 hours, 030-0730. 22 mins total, PE: 7.

MBike - July 29

Noon, like a Foo
Bike to the Shaws' via Comanche, 98 degrees hot with the panniers on.
65 mins, 16.5 mi.

PM
Simple stretching while watching the homogenized NBC coverage of the gymnastics and swimming at the London Olympics.

8 hours, 2330-0730. PE: 8.

Ca + Stairs - July 28

AM
6 rounds in .30 on 1.15
Chins (4's)
Bent over rows @ 95 x10

6 rounds x10's
Ring dips
Ring rows
24 mins.

PM
Stairmaster @ 3, 53 mins. HR 110. See if I can't add a level each time I do the tumbling-spectator thing.

7 hours, 2330-0630. 77 mins total, PE: 7.

M Bike - July 27

AM
Round Mt Clockwise solo on the Dinosaur. The most discomfort I experienced on the ride was in my impinged shoulders. Legs don't have much endurance or wattage in them. Gonna have to train that up.
38 miles.

7 hours, 2330-0630. 168 mins total, PE: 9.

Hinge - July 26

AM
6 and 6 rounds, in .30 on 1.15
KB swings x13 @ 1.5 pood
Squat cleans @95 x4ish

PM
Light Stretching after a review of the Redford version of Gatsby, and a realization that Coppola really dicked up a perfect story by adding unnecessary dialog and character glimpses.

7 hours, 0200-0900. 12 mins total, PE: 8. 224/12.

Goblet Squats - July 24

AM
6 rounds, in .40 on 1.15
x13 @10/20/30/40/50//

PM
Hoof it around Disneyland.

Ca Hypertrophy n' Recovery - July 23

AM
Couplets with 1 min RI:
Bench x10 @ 135/185/205/x7 @ 205
Underbar Horz pulls x10

then 3 rounds:
Bench x7 @185//
Underbar Horz pulls
30 sec RI
Assisted dips x10 @ +55
Assisted neutral pulls x10 @+55
1 min RI

...and one more couplet of the dips/pulls FGM.

PM
Drive to Disneyland.

7 hours, 2330-0630. 22 mins total, PE: 8. 226/13.

Bike - July 22

AM
Easy TT-type ride out to Darrel's and back, 20 mins each way on the Dinosaur.

PM
Some muscle sleep with Kdawg and then beers with Walker. Training starts next month! heh.

7.5 hours, 2330-0700. 40 mins total, PE: 8.

AR - July 21

Just the way the day worked out. Going into a two-a-day schedule for August, easing into the notion, and the logging, right now.

AM
Easy biking with the Kdawg to John's and Farmer's Market, and the pet store. I didn't miss a training ride one bit.

PM
6x10 Overhead squat @ 45/65/75/85/95//
Nice and deep. These felt great.

9 - 2 hours, 000-0900. 12 mins total, PE: 6.

Hypertrophycircuit - July 20

5 rounds in .30 on 1.15:
1.5 pood KB swings x13
Ring dips x7-10
Power clean @ 100# x10
Ring row x10-7

7.5 hours, 2330-0700. 25 mins total, PE: 8.

Off - July 19

Taking a day to visit the fish hatchery and Kern River Brewing with Dew.

Easy AR of stretching and 3x max reps front lateral raises @ 45.

Cl + Stairs - July 18

AM
Overhead Squat and warm up
10x bar/65/75
8 mins.

Cl cycles
Squat 6x10 @ 185
Extensions x11 @ 145/160/175
Hamstring curl x10 @125
Because ppl were working in on the knee machines, these got shuffled around.
14 mins.

PM
Stairmaster @ level 2, 47 mins.

8 hours, 2330-0730. 69 mins total, PE: 7. 220/14.

Ca - July 17

Bench warmup x10 on the two minutes: 135/185/195
6 mins.

4 rounds in .30 on 1.15
Bench Press @ 195#//185, x8//5
Assisted Bar Dips @ 55# x10s
Bent over Rows @ 135# x10s
Assisted neutral grip Pulls @ +55# x10/8
20 mins.

Testing the shoulder today. No pain in the overhead pulls or dips. Right shoulder felt loose in the
bench, but that might just be psychosomatic. Who's to say? Not me. I can't judge these things for myself.
I did notice that I was getting a little gassed - during a hypertrophy circuit. Unacceptable.

8 hours, 2330-0730. 26 mins total, PE: 8. 222/15.

Fire Road Geo MTB - July 14

Checking on Catalina Stables cache (muggled) and a couple others (DNFs) on a spitting mist morning on the island.
6.8 miles, 53 mins.

M Bike - July 10

Ada/Chimes tower figure 8 on the MTB. Really in a world of hurt on the climbs in granny gear ... took a blow on the stage road before topping out.
6 miles, 46 mins.

Ca - Jul 7

AM
7 rounds of max rep ring dips
in .30 on 1.15

222/12.

Bike - Jul 6

Today, I'm a commuter. Getting the parts for the AC unit on the specialized.
30 mins.

S Run - Jul 5

Tenths on/off to the train grade - three repeats there.
13 to, 11 repeats, 15 back. 39 mins.

This did some damage to my left achilles, right at the heel insertion. Limping for three days.

20 tabata rounds on the bag upon the return.
10 mins.

41 mins total, 226/11.

Wahteves - Jul 3

AM
Walk, 20 mins.

PM
6 x10 Power cleans @100
7 mins.
It's 100 degrees outside, and I missed the sweet spot for doing something good at the air conditioned gym today due to poor planning. FML.

Wl - Squats, Yeah - Jul 2

Cycling the rounds, lost count, pretty much. This one wasn't science, it was art. The medium was squats.
...in .30 on 1.15 throughout:

4x
Overhead Squat x10 @bar/65/75//
Hamstring x11 @ 110
9 mins.

5x
Back Squat x8 @185/ x10 @165////
Extensions x10 @ 145
12 mins.

21 mins total, 219/14.

Ca Circuit - Jul 1

AM
5x max reps SDHP @ 100#
in .30 on 1.15
6 mins total.

BTW, not a good move on the right shoulder. It's not ready for this yet.

PM
5 rounds in .30 on 1.15
Bench x 10-7 @ 135#/185///
Bar dips x10 @70 assist/50/40/25/
Horz pulls x10
18 mins.

4 x15 A-frame @ 2/3/4//
5 mins.
Testing the achilles.

30 mins total, 219/14.

Wl - Squatting, Mostly - Jun 27

Squats x8's
Overhead @ bar/65/95
Back Squats @ 135/185///

3 Rounds:
Squat x8 @ 185#
Prone curl x10 @110

20 mins total, 220/15.

Ca Circuit - Jun 25

4 rounds (still nothing overhead) with one min RI:
Bar dip x11 - 40# assist
Horz pulls x10
hyperflexions x10
10 mins.

5x10 Cable rows @ 100# with one min RI
10 mins.

15 mins of stretching - achilles are still tight. It's weerd, I know.

35 mins total.

Easy Bike n Ca Circuit - Jun 22

MTB to the Train grade to run repeats there. Achilles were too sore to stride though. Ended up just making a hyacinth run for the pond out of it.
15 mins.

PM: (still nothing overhead)
Bench press @185# x8
Bar dip @ 55# assist x10
Horz pulls x10
15 mins.

30 mins total today.

S Run - Jun 20

Tenth on, tenth off to the Train grade, with two hill repeats there. Pretty darn hot for the run today.

35 mins.

Squat Day - June 19

Not for weight day. Just getting in and getting restarted. Testing the shoulder under the bar.

Squats x8's
@ bar/95/135/185/235
10 mins.

Circuit in .30 on 1.15
Squat x8 @ 185#
A-frame x12 @ 4
Seated calf x12 @60
Prone curl x12 @110
15 mins.

26 mins total, 219/13.

S run - June 18

Tenth on, tenth off to the Train grade, with one hill repeat there. Felt weak and woozy with the heat - but the shoulder behaved.

S run - June 13

To Yokuts, tenth on, tenth off. Was up for neutral pulls there, but I couldn't do one with the shoulder. Off to see the PT today.
One long block with Maylow to end it.s
2.8 mi, 35 mins.

S Run, redux - June 11

Trying to shake off this bad shoulder. Can't press at all.

6 sets of max rep ring rows,
one round of front squats,
then onto the road.

Same run as yesterday, with LBH. Tenth on, tenth off, alternating the off walks forward and backward.
2.5 mi, 25 mins.

Easy Run - June 10

Tenth on, tenth off to the train grade and back.
2.5 mi, 25 mins.

RyePA

With a reddish-golden hue and a good balance of firm body and lingering bitterness, this brew is a showcase of both hops and grain. The fruity/floral notes of Palisade hops are a perfect complement to the spicy flavor of rye malt.

Steep:
.5 lbs. Oats
.5 lbs. Briess Caramel 80

9.15 lbs Rye malt extract (70% two-row, 20% rye, 10% caramel 40)

Hops
17.6% alpha, 5.4% beta Summit pellets 1 oz. (60 mins)
7.8% alpha, 7.43% beta Palisade pellets 1 oz and 1 oz (15 and 0 mins)
8.9 alpha, 6 beta 1 oz Cascade leaf (.5 @ 30 mins, .5 @ 0 mins)

Started the water in the evening in anticipation of the UPS truck coming with the ingredients - just couldn't wait to get this goin. Beefed up the recipe with the oats (as an afterthought) and the Cascade (just because). Also, I messed up and was supposed to add only half the second Palisade at 0 mins, and dry hop with the second half oz, but I just put it all in. I'll either neglect to dry hop, or just get more.

Not much head space. Pitched Safale 05. Again, I don't have an OG reading, dropped and broke my hydrometer, and didn't remember to order a refractometer with this kit. It's nice to know the OG/FG, but it kinda doesn't matter, yah?

Cheered on by the end of a Sequoia Big Horn Red IPA growler and Hop Ottin's.

Day 5: Stopped the tailed off fermentation.

Day 7: Racked out and back off the yeast and hop dust.

1 Month: Taste test says it's still tight. A few more weeks of conditioning, at least.

Pulls - June 2

Just resetting the right shoulder, which has a pretty bad stinger goin' on. Sometimes, it's debilitating.

4x max reps pulls, no timer.

Spin - June 1

Spin class with Dew - 1 hour

3x 10-12
Hamsting curl @ 110

3x 10-12
A-frame @ 5
seated calf @45/55

70 mins total, PE: 9.

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).

Wl - May 30

Deload through the end of the month.

Squats
10x bar, 10x 135, 7x 185, 7x 225///
15 mins.

BBB circuit
4 rounds in .30 on 1.15
Hamstring curl @110 x12
A-frame @5 x12
Seated calf @70 x12
Squat @ 185 x10
20 mins.

7.5 hours, 2330-0700. 36 mins total, PE: 9. 223/14.
25/48/26%, 179 C- 97 P. 1713 cal (1331 net).

Pushpull - May 29

Easy day, busy day.

6x max reps in .30 on 1.15
pulls (7's)
ring dips (6's)
15 mins.

8.5 hours, 2230-0700. 15 mins total, PE: 7. 224/14.
45/25/31%, 139 C- 170 P. 2197 cal (1963 net).

R - Easy Sprints - May 26

10 reps in 1.00 on 2.30:
Rush 100, 10 air squats, stride 100.

8 hours, 2230-0630. 25 mins total, PE: 8.
31/48/20%, 245 C- 102 P. 2324 cal (1750 net).

Hypertrophycon 7's - May 25

No 531 today.

5 rounds of the quad in .30 on 1.15 - shooting for sevens, but willing to do more, y'know.
Pulls x7+ (10's)
Reclining DB presses @ 55# (8's)
Press @ 115#/105#/95#// (7's)
Hang Power Clean x7 135# (bent bar)/145#///

Right shoulder is still a little funny. First set I couldn't turn over the DB on the clean.

5 hours, 0130-0630. 25 mins total, PE: 9. 220/13.
47/28/26%, 222 C- 205 P. 3733 cal (3427 net).

Amgen Pull-Swing Bonus Day - May 17

Short timed sets before heading out to do nothing but drink beer and eat and watch other guys hurt.

Pulls
6x max reps in .30 on 1.15 (5's deadhang + a few kips)

KB swings
5x 15/14/15/14/15 in .30 on 1.15

9 hours, 2200-0700. 15 mins total, PE: 7.
40/31/29%, 165C-158P. 2829 cal (2596 net).

531 3c - Squat Day - May 16

I'm afraid I got it wrong last log, but no, I did the third cycle last week. Dang, I'm proud of myself. When it doubt, it's freaking Squat Day. It hurts, it sucks, but I'm not shirking it.

531 Squat
Rx: 5/3/1 @ 196/222/248
Actual:
10x bar/135 x10/195 x5/225 x3/245 x3
11 mins.

BBB
60% = 174
5 rounds x10 in .30 on 1.15
Squat @ 185#
Hamstring curl @ 110
Squats didn't feel heavy. Nice to go up with a little more on the bar this week.
13 mins.

3 sets x12
Seated calf @ 70
A-frame @ 5
1 min RI
8 mins.

8 hours, 2330-0730. 32 mins total, PE: 9.
33/32/35%, 174C-189P. 2204 cal (1941 net).

531 3c - Bench day - May 15

531 Bench 3 wave c
Rx: 5/3/1 @ 219/249/278
Actual:
8x 185/5x 215/3x 245/2x 275
11 mins.

BBB
60%=195
5x10 in .30 on 1.15
Bench @ 195# (10/10/9/8/5)
Underbar horz pulls (10-7)
Right shoulder has been hinky, and today I was careful to leave one in the tank each set on the press. My suspicion is that neglecting pulls has been the culprit, but it could just be overuse with real-world physical labor. Gotta work on the ambidexterity. And pulls.
13 mins.

Cash out
3x Max reps pulls in .30 on 1.15
neutral/chin/overhand - all 7's
3 mins.

7.5 hours, 2330-0700. 28 mins total, PE: 8. 220/14.
33/35/32%, 222C-202P. 2502 cal (2283 net).

531 3c - Press Day - May 10

Buy in:
Death by Hang Power Cleans
8 rounds @ 135#
10 mins.

531 Press
Rx: 5/3/1 @ 118/134/150
Actual: 5 @ 120/4 @ 135/DNF @ 150
7 mins.

BBB
5 x 10 in .30 on 1.15
Press @ 105 (60% - 8's and 7 after 3rd)
Neutral grip assisted pulls (40#)
14 mins.

8 hours, 2300-0700. 32 mins total, PE: 8. 219/14.
38/21/42%, 86C-175P. 1815 cal (1551 net).

531 3c - Squat Day - May 8

Okay, so a fail day when we last 531'ed - 3x3 deadlifted - after a very lethargic week (allergies? Are they shaking the almond trees or defoliating the cotton?) that we'll call the deload week for this cycle, we're into the 531 C wave.

531 Squat
Rx: 5/3/1 @ 196/222/248
Actual:
10x bar/135 x8/195 x5/225 x3/250 x4
11 mins.

BBB
60% = 174
5 rounds x10 in .30 on 1.15
Squat @ 175#
FtB
12 mins.

4 sets x12
Seated calf @ 80 (a little heavy)
A-frame @ 5.35
1 min RI
10 mins.

8 + 2 hours, 2200-0600. 34 mins total, PE: 8. 221/14.
39/29/33%, 184C-211P. 3190 cal (2926 net).

Bonus Day - PullPull - May 7

Insane compression pain in my right shoulder the past few days. I'm saying it's overuse of power tools and underuse of power cleans. And the absence of overhand pulls. We'll see if this makes everything better, or everything worser.

4 rounds in .30 in 1.15
pull ups (9-7's)
then
ring rows (10-8's)
10 mins.

10 hours, 2100-0700. 10 mins total, PE: 6. 221/14.
44/31/25%, 224C-177P. 2870 cal (2749 net).

Bonus Day - PushPull - May 4

Another busy day - best to just shoehorn in the bonus work. I think I'm just calling this a deload week.

6/5 rounds in .30 on 1.15
Max rep press @ 100 (1st)/120 (5)
Chins (5's)

Still logging eats, sleeps and minutes worked. Just not here, heh.

MTB - May 2

Easy hour out and back through the Jewetta keyhole on the MTB. Lots of headwind on the way out, felt good on the way back.

This was a ride to the gym and back for some heavy 531, but it just wasn't going to get squozen in today. It's been today all week long.

100 with 100 - Apr 30

Didn't have time to do much today, but I wanted to do something out of the ordinary.

10 x10 Ov Squats with 100# in .30 on 1.15

Bonus Day - Push - Apr 29

Death by Push Press @ 120#
8 rounds and 5 reps.
Gotta set a schedule for testing these benchmarks again.
9 mins.

4 rounds of the couplet in .30 on 1.15:
Pull ups (8's)
Ring dips (8's - 6's)
...one more pull.
11 mins.

6.5 + 2 hours, 030-0700. 21 mins total, PE: 7. 222/14.

531 3b - Dead Day - Apr 26

Failed on the deads today. First time the 531 didn't feel easy. In fact, it wasn't doable at all. Maybe I'm not there mentally, but I'm not feeling there physically as well. Deads expose weakness.

Buy in
3x15 hyperflexions
3x11 KtE
6 mins.

531 Deads
Rx: 3x3 @ 198/227/255
Actual:
5x 135/3x 205/3x 230/1x 255 - 1x 255 -
15 mins.

BBB
60% = 189
I was set to do SDHP today, but I needed the remediation. Failed here today too - sets of 8 instead of 10.
5x8 Deads @ 190
5x10-12 Seated calves @ 70
12 mins.

8.5 hours, 2200-0630. 35 mins total, PE: 10. 220/14.
39/20/41%, 117C-239P. 2707 cal (2399 net).

AR - Apr 25

First real AR day in a while, huh? Ultimate frisbee and some indoor baseball with the HS group. I'd forgotten how fun ultimate could be.

Maybe I'm favoring my left leg to protect the right toes, but my left achilles is not in a good way - same pain as doing explosive speed work.

44/31/24%, 218C-170P. 2979 cal (2398 net).

531 3b - Squat Day - Apr 24

Buy in
Overhead Squat 3x10 @ 65#
6 mins.

531 Squat 3 wave b
Rx: 3x3 @ 183/209/235
Actual:
10x 135/3x 185/3x 210/5x 235
9 mins.

BBB
60%=174
5x10 in .30 on 1.15
Squat @ 175#
FtB
Why are feet to bar so hard? Why did my 4th set of squats feel great, and all the others were funky? We may never know.
13 mins.

3x 10 and 12
Seated calves @ 70#
A-frame @ 5
6 mins.

7.5 hours, 2330-0700. 35 mins total, PE: 8. 223/14.
43/11/46%, 48C-208P. 1797 cal (1489 net). Good day.

531 3b - Bench day - Apr 23

531 Bench 3 wave b
Rx: 3x3 @ 205/234/263
Actual:
10x 135/3x 205/3x 235/5x 265
8 mins.

BBB
60%=195
5x10 in .30 on 1.15
Bench @ 195#
Underbar horz pulls
These all felt really easy today.
12 mins.

9.5 hours, 2130-0700. 33 mins total, PE: 7. 223/14.
33/43/24%, 293C-159P. 3268 cal (3057 net).

Hotel Thrusters n' DBs - Apr 20

This is the go-to pairing of exercises on the road.

DB Thrusters @ 45# x8,9,10,11,12,13
w/ one min RI

5x10 Recline DB presses @45
w/ one min RI

Two days later, my elbows and shoulders are feeling the extension on these. 45 is a good weight at the bottom of the squat, but too light at the top of the presses for a DE-type snap on the end of the rep.

9.5 - 2 hours, 2130-0700. 20 mins total, PE: 7.

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.

531 3a - Deads - Apr 18

This is still wave a, in its second week. Today was hard work. Day two, my ass is experiencing some deep soreness.

531 Deads
Rx: 3x5 @ 184/213/241
Actual:
135# x8/185 x5/215 x5/245 x5
8 mins.

BBB
5 rounds x10 in .30 on 1.15
60% = 189
Deads @ 185
FtB
Last round, I couldn't hold onto the bar anymore, only got 9.
13 mins.

4 rounds, one min RI
Seated calf @ 60# per side x10
A-frame @ 5 x12
7 mins.

6.5 hours, 030-0700. 33 mins total, PE: 8. 218/14.
32/48/20%, 218C-93P. 1831 cal (1518 net).

Rounds - Apr 17

On a job site today, it's circuit in the morning or nothing.

5 max rep rounds in .30 on 1.15
Front squat @120# (9-8)
Ring dips (10's)
Ring rows (10-8's)
... one more go at the squats.
20 mins,

6 hours, 030-0645. 20 mins total, PE: 8.
32/23/44%, 129C-244P. 2425 cal (2180 net).

Bonus day, Kinda - Apr 15

I say Bonus Day today because I had a fucked up week and didn't get to bag my deadlift or press day. Like any Sunday, just trying to get some more presses under the belt. Should be doing some pull ups too, but.

Most days, I just want to die. Still, here we are, pressing on.

7x max reps in .30 on 1.15 (11-3's) @ 120#

7 hours, 000-0700. 6 mins total, PE: 5. 220/14.
45/31/24%, 169C-134P. 2498 cal (2410 net).

531 3.a - Bench Day - Apr 13

Buy in
3x10 Overhead Sqts @ 65#
7 mins.

531 Bench
Rx: 3x5 @ 190/219/249
Actual:
10x 135/5x 195/5x 225/6x 255
7 mins.

BBB
60%=195
5x10 in .30 on 1.15
Bench @ 195
Underbar horz pulls
14 mins.

9.5 hours, 2100-0645. 28 mins total, PE: 8. 219/15.
54/14/33%, 76C-184P. 2438 cal (2221 net).

531 3.a - Squat Day - Apr 12

Feels good to be back. Got low today, at the expense of some other technical details, I'm sure. But if I'm going to look bad, I'll look bad under the radar.

Buy in:
3x15 hyperflexions
3 mins.

531 Squats 3, wave A
Rx: 3x5 @ 170/196/222
Actual:
135 x10/175 x5/195 x5/225 x6
9 mins.

BBB
5x10 in .30 on 1.15
60%=174
Squat @175
Prone hamstring curls @110
13 mins.

Cash out:
4x A-frame x12 @ 5.25
3x Feet to Bar x10
8 mins.

6.5 hours, 000-0630. 34 mins total, PE: 8. 221/13.
47/14/38%, 102C-275P. 3256 cal (2940 net).

Easter Sunday Pushes - Apr 8

I'm not logging nutrition, as you can see. Deload week, everything goes. I'm logging, but not showing it here.

7x max rep Presses @ 120# (12-7's)
Moving the grip in and out by thumbnails. Does that matter? Just repping out after going to bed late and getting up for sunrise service.

Ab wheel rollouts and pikes, too.

Impromptu Squats - Apr 6

It's deload week.

5x max reps back squats @ 120#.

In jeans. Levi's doesn't make 560's anymore, so the denim squat is a dying art as well.

Death by Thrusters - Apr 3

It's 15 mins of working on good form. 30# DBs in the hotel gym. 14 rounds + nearly 15 reps. Who could count?

Carp Beach Circuit - Apr 2

Still LOVE this pull up station.

6 rounds in .30 on 1.05 - 30 RI with a 5 sec grip up
Pulls (10s-7)
Horz under bar pulls (10s)
Air squats (25s)
Push ups (25s-20s)
... one more round of pulls, just for you know, good measure on deload week.

9 bad hotel bed hours, 2200-0700/48 hours. 27 mins total, PE: 8.
34/50/16%, 229C-71P. 2126 cal (1823 net).

Bonus Day - Fun in the Sun - Mar 30

3 rounds in .30 on 1.15
Max reps Push press @ 120# (10-7)
Max reps KB swing @ 1.5 pood (14-15)
3 rounds, same timer
Max reps Ring row (10's)
Max reps SDHP @ 100# (8's)

... 3 mins RI
Tabata punching, 6 rounds-ish.

9 hours, 2200-0700/24 hours. 18 mins total, PE: 7. 218/14.
45/27/29%, 111C-121P. 1874 cal (1640 net).

531 - Bench and Bike - Mar 29

MTB to Hageman via Mohawk - 40 mins.

531 Bench 2.c
Rx: 5/3/1 @ 213/241/269
Actual:
10x 185/5x 215/3x 245/3x 275
11 mins.

BBB couplet
60%=189
5 rounds in .3o on 1.15
Underbar Horz pulls x10
Bench 10x 190
13 mins.

Bike home in 37.

9 - 3 hours, 2300-0800/48 hours. 77 + 24 mins total, PE: 7.
39/21/40%, 82C-160P. 1609 cal (-60 net).

531 - Squat Day 2.c - Mar 27

531 Squat wave c
Rx: 5/3/1 @ 189/214/239
Actual:
135 x10/190 x5/215 x3/240 x5
8 mins.

BBB
60% = 168
5 rounds x10 in .30 on 1.15
Squat @ 170#
Hamstring curl @ 110/115
13 mins.

9 - 1 hours, 2200-0700/24 hours. 21 mins total, PE: 7. 220/13.
36/32/32%, 178C-178P. 2415 cal (2240 net).

531 - Press n' Push 2.c - Mar 26

531 Press
Rx: 5/3/1 @ 111/126/141
Actual: 6x 115/6x 125/5x 145
7 mins.

BBB
60%=99
5 rounds 10x in .30 on 1.15
Press @ 100#
Bench @ 185#
Neutral grip pulls
20 mins.

5.5 hours, 0030-0600/72 hours. 27 mins total, PE: 7. 221/17.
39/28/33%, 131C-151P. 1863 cal (1642 net).

531 - Bench day 2.b - Mar 23

531 Bench wave b
Rx: 3x3 @ 198/227/255
Actual:
10x 135/3x 205/3x 230/6x 255
8 mins.

BBB triplet
60%=189
5 rounds in .30 on 1.15
10x 190 Bench
10x Underbar horz pulls
10x Chins
19 mins.

8 hours, 2300-0700/24 hours. 27 mins total, PE: 7. 222/14.
47/19/34%, 89C-159P. 1988 cal (1766 net).

531 - Dead Day 2.b - Mar 22

531 Deads
Rx: 3x3 @ 186/212/239
Actual:
135# x10/185 x3/215 x3/240 x5
8 mins.

BBB single
60% = 177
5x10 @ 180 in .30 on 1.15
8 mins.

Cash out, same timer
4x12 A-frame @4+25 /
3x10 SDHP @ 105#
13 mins.

8 hours, 2300-0700/24 hours. 30 mins total, PE: 8. 220/14.
37/34/28%, 204C-168P. 2714 cal (2415 net).

531 - Press Day 2.b - Mar 21

531 Press 2.b
Rx: 3x3 @ 104/119/134
Actual:
105 x5/120 x5/ 135 x6
5 mins.

BBB
60% = 99
5 rounds in .30 on 1.15
Chins
Press @ 100# (7 and 7 on the last two sets).
12 mins.

9 hours, 2200-0700/24 hours. 18 mins total, PE: 6. 220/15.
34/26/40%, 117C-178P. 1783 cal (1608 net).

531 - Ugly Squat Day - Mar 20

531 Squat 2.b
Rx: 3x3 @ 176/202/227
Actual:
Bar x10/135 x8/175 x3/205 x3/225 x5
11 mins.

BBB stuff
50% = 140, 60% = 168
I'm sticking with 60% from here on out.
5x10 in .30 on 1.15
Squat @165#
FtB
14 mins.
Final set, thought I'd take a look with the video cam and see if I was getting low. I only make myself sad. Where to start? Need more depth, butt's winking, chest ain't out, head's down and I'm inchworming.



Cash out
4x12 with 1 min RI
A-Frame @ 4/Seated calf @ 50#
Flip the order each set, stretch a single calf during the RI.
9 mins.

6 hours, 0100-0700/24 hours. 35 mins total, PE: 8.
36/27/37%, 105C-142P. 1694 cal (1385 net).

531 - Bench day - Mar 19

531 2.a Bench day
Rx: 5x5 @ 184/213/241
Actual:
5x 185/5x 215/6x 245
7 mins.

BBB couplet
5 rounds in .30 on 1.15
60% = 189
Bench x10 @ 185#
Chins, x10-8; 3 sets with light assist
12 mins.

Cash out
3 rounds, same timer
Underbar horz pulls x10/9/8
Curl @ 100/90/80 x5//x8
8 mins.

8 + 1 hours, 2300-0700/72 hours. 28 mins total, PE: 7. 220/15.
45/27/28%, 121C-124P. 1768 cal (1548 net).

531 - Dead day - Mar 16

531 Deads 2.a
Rx: 3x5 @ 173/199/226
Actual:
5x 135/5x 185/5x 205/7x 225
8 mins.

BBB
50% = 147/60% = 177
5 rounds in .30 on 1.15
Deads @ 155#
FtB
14 mins.

Cash out
4x A-frame x12 @ 4
3x 10 SDHP @ 95#
8 mins.

8 hours, 2200-0600/24 hours. 31 mins total, PE: 8. 220/14.
34/26/39%, 131C-196P. 2442 cal (2180 net).

531 - Self-Loathing & Presses - Mar 15

531 Press day 2.a
Rx: 3x5 @ 97/111/126
Actual:
5x95#/5x115/7x125/1x165
165# is the working max for this 531 round, I just added to last period’s max without testing. It might be higher, but.
8 mins.

BBB
A tripletplus today. I dunno, I was feeling a little down. Needed to prove something to myself, maybe.
Press: 50% is 82#, 60% is 99#. Used 95# and it felt light.
4 rounds of the quad in .30 on 1.15:
Max rep chins (10’s, some 8’s)
Recline DB presses @ 65# (8’s)
Chins
Ov Press @ 95#
That felt like a lot of chins. 20 mins.

8.5 -1 hours, 2200-0630/24 hours. 29 mins total, PE: 8. 218/15.
40/19/41%, 93C-196P. 2086 cal (1870 net).

531 - No Shitter Squat Day - Mar 14

MTB to Hageman Anytime for squat day via Mohawk/Fruitvale/Hageman. Did 4 bazillion full squats yesterday laying shingle in place, but today, it's with weight.
34 mins to get there.

531 Squat week 2.a
Rx: 3x5 at 164/189/214
Actual:
barx10/135x5/165x5/195x5/215x6
11 mins.

BBB
5 rounds x10 each in .30 on 1.15
Squat @ 140 (50%)
FtB
This was good work.
13 mins.

3x12 of the couplet, 1 min RI between rounds
A-frame @4/seated calves @ 45
6 mins.
31 mins.

Cycle home via Calloway - 45 mins. Round trip: 18.3 miles, 79 mins.

8.5 hours, 2230-0700/48 hours. 110 mins total, PE: 8. 220/15.
49/26/23%, 160C-145P. 3073 cal (1367 net).

Filler - Mar 12

No time to bag the 531 scheduled for today - and probably won't be able to tomorrow, either. Still, we soldier on.

4 rounds in .30 on 1.15
Ring dips x10 / Pull ups x8ishes
10 mins.

PM
We roofed a house. Ain't that enough?

8.5 -1 hours, 2230-0700/24 hours. 10 mins total, PE: 6. 222/14.
51/27/22%, 194C-162P. 3111 cal (2877 net).

Bonus Day - Mar 11

6 rounds in .30 on 1.15:
10 ring rows
6 squat cleans @ 103#
14 Kb swings @ 1.5 pood
Had the most difficulty doing the rows, if you can believe it. Powering the cleans out of the hole was both a joy and a hardship ... which is, of course, the sweet spot of training.
22 mins.
After: Ab Wheel rollouts.
5 mins.

8.5 -1 + 1 hours, 2230-0700/48 hours. 27 mins total, PE: 7. 222/16.
44/36/20%, 259C-141P. 3290 cal (3023 net). Taco Bell and Rogue Hazelnut, a lethal combo.

531 - Ov Press 4.d - Mar 9

Final deload day, and final day of this 531 cycle. Generally speaking, it's been easy - too light, with not enough grind to follow the BBB section without adding weight. I'll bump up the base weights by 10 or 20 lbs. and see what happens. This cycle was
Bench 305
DL 285
Press 155
Squat 270

Next round with:
Bench 315
DL 295
Press 165
Squat 280
... and I'll use the 60% BBB calculation for the volume reps.

Overhead Press
Rx: 3x5 @ 56/70/84
Actual: 65x5/85x5/105x11
Yeah, eleven reps.
5 mins.

I opted to swap out the the vert press for the horz press during this section today. I'll do vert press on the pendlay, and ring dips with ring rows and Kb swings on bonus day.
50% is 152. 60% is 183 for bench.
5x10 in .30 on 1.15
Bench @ 185#
Chins (degraded to 9's and 8's)
12 mins.

Threw in a set of push press at 105#
1 min.

9.5 - 1.5 hours, 2230-0700/24 hours. 25 mins total, PE: 6. 220/16.
44/26/30%, 181C-207P. 3105 cal (2912 net).

531 - Deads 4.d - Mar 7

531 Deadlift Week 4 deload
Rx: 3x5 @ 103/128/154
Actual:
115 x10/135 x5/155 x10
5 mins.

BBB
50% is 142, 60% = 171
5 rounds x10 in .30 on 1.15
Deads @ 155#
FtB
13 mins.
Grip went south, especially on the bar hangs.

Cash out assistance:
3x12, same timer.
A-frame @ 4
Hamstring curl @ 120#
9 mins.

9 hours, 2200-0700/24 hours. 28 mins total, PE: 7. 221.
45/13/41%, 46C-142P. 1495 cal (1274 net).

531 - Bench yaya 4.d - Mar 6

531 Bench 4.deload
Rx: 3x5 @ 110/137/165
Actual:
135 x10/185 x6/205 x10
Even in deload mode I can't bench 165. That's just silliness.
8 mins.

BBB Overhead
50% = 77# - 60% = 93
5x10 in .30 on 1.15
Overhead press @ 95#, so yeah, even on deload week, I wasn't doing 50% this cycle.
Underbar horz pulls
13 mins.

8 - 5.5 hours, 2230-0630/24 hours. 21 mins total, PE: 7. 220/15.
44/33/23%, 231C-161P. 3078 cal (2857 net).

531 - Squats 4.d - Mar 5

Had a weerd day. Skipped lunch, felt unraveled within as I was laid off this morning. Nothing like packing your office into boxes to bring forth despair, hope, sorrow, regret ... and, for those of us who walk the iron way, a desire to bend the bar a bit as a reservoir for grief. Lift on the best of days, lift on the worst of days.

531 Squats 4.deload
Rx: 3x5 @ 97/122/146
Actual:
Bar x10/95 x5/125 x5/145 x9
7 mins.

BBB
50% = 135#
5x10 in .30 on 1.15
Squats/FtB
12 mins.

3x12
A-Frame @4/
Seated calf @45s#
6 mins.

7 hours, 2330-0630/48 hours. 26 mins total, PE: 7. 222/13.
34/21/45%, 65C-140P. 1529 cal (1308 net).

Chinook IPA

Taking a shot at all-grain with Dew. His new mash tun had a hard time with the Oatmeal Stout we brewed up in January (not logged, in fact, we poured out 5 gallons of it tonight to make room for the 5 gallons of this). With improved tubing, the tun drained really well. We were a little gun shy and steeped the Sacch rest in a pillow slip (heh) but did the mashout out of the bag. Worked great both times.

Mash:
10 lbs Rahr 2-row Pale
.75 lbs. Belgian Caramel Pils
.25 lbs. Briess Caramel 120

Hops
11.8% alpha, 3% beta Chinook 1 oz. (60 mins)
.5 oz (20 and 5 mins)
Another ounce waiting in the wings for dry hopping.

Sacch rest for an hour at 160. 10 minute mashout. Added a 6 ounces of honey and skimmed when the aroma hops went into the boil.
Started with 5 gallons of water, had 2.5 to cool. Pitched Safale 05 and just filled up the rest with good ol' Bako tap.
Don't have an OG reading, dropped and broke my hydrometer. Hope this all turns out well - we were drinking Sierra Nevadas and Double Barrel Ales from bottles. Poor nutrition for brewing.

Day 7: Racked off the yeast and dry hopped. 1010 final gravity, right on the money. Taste test showed a bit of yeast flavor (that should step back into the shadows), a heavy hop bite (which should step forward into the light with knuckles bared), and a bit of the honey sweetness hovering overhead (which should take the other two by the scruffs and collide their skulls together). High hopes for this batch.
In other news, the leaky fermenter I used for the transfer tonight smelled like ass when opened. Cleaned it out pretty well, but it needs a heavy dose of BLC.

Day 14:
Racked off the dry hops. Out into a leaker corney, and back into the Doc's Cellar fermenter. Taste and aroma are both good. Some sharp hop overtone, which we hope will subside with conditioning. Color and body are all good. Should be a winner in a month.

Final Notes:
The consensus was that this was a winner - we hit the mark we were aiming at with a light body (I would say "watery," but I was feeling more like nutritious beer all month) and good spicy hop punch. We finished off all of it at the Amgen in Hart Park, perfect for a sunny biker day.

What I'd change? The simple grains and single hop was a bit too simple for me. I'll mix it up a bit (and have, with the RyePA we just brewed) by adding some other hops for complexity.

Ov Squats and Dice - Mar 3

Doing some yardwork today, just mowing and some raking. Man, did my lower back seize up.

Overhead Squats.
6x max reps (6-7) in .30 on 1.15 @ 100#
Really tight lower back, took 3 sets just to get low.
8 mins.

10 rounds with the die, loaded with KB swings x2, Power clean x2, Front squats, and Ring rows.
Same timer, did 6 sets of swings (x12's), 2 front squats, one row, one cleans.
12 mins.

8.5 hours, 2230-0700/24 hours. 37 mins total, PE: 7. 220/16.
38/37/25%, 150C-101P. 1886 cal (1608 net). 3 beers, yahyah.

531 - Seated Press and Circuit - Mar 2

AM
3x max reps
Ab wheel rollouts
Power wheel pikes
10 mins.

PM
531 Overhead press (seated, there's no room in that maxrack and no free bars at Globo)
Rx: 5/3/1 @ 105/119/133
Actual:
10x 95#/5x 105/3x 120/7x 135
Obviously, too easy on the ME push weight.
8 mins.

BBB triplet
5x10 in .30 on 1.15
Underbar horz pulls
Reclining DB press @ 65#///60's
Bar dips
19 mins.

7.5 hours, 2230-0600/24 hours. 37 mins total, PE: 7. 220/16.
36/34/30%, 277C-242P. 3692 cal (3379 net). 4 beers, yah.

531 - Deads and More - Mar 1

AM
3x10 ab wheel rollouts.
5 mins, and the abs are sore.

PM
531 Dead 3.C
Rx: 5/3/1 @ 192/218/244
Actual:
10x 135#/5x 195/3x 225/2x 245
8 mins.

BBB work
5x10 in .30 on 1.15
SDHP @ 115#
FtB (8's)
9 + 5 mins.

Cash out (aka Insult to injury)
3x max rep Power cleans @ 135#//115# (6, 7, 9)

9 hours, 2200-0700/48 hours. 35 mins total, PE: 7. 221/15.
39/20/41%, 136C-277P. 2800 cal (2513 net).

531 - Ain't That a Shame - Feb 28

AM:
3x10 ab wheel rollouts
5 mins.

531 Wave 3 Bench
Rx 5/3/1 @ 206/233/261
Actual:
10x 185/ 205 x5/ 235 x3/265 x5
No spotter, still one in the chamber. Just feelin' too easy. Lax enough to be called a union day.
8 mins.

BBB
This wave calls for 50% max on the volume sets - did 60% today, and it felt like DE work. Left me wondering if I shouldn't use chains on these.
5x10 in .30 on 1.15
Bench @ 175#
Underbar horz pull
12 mins.

8.5 hours, 2200-0630/24 hours. 26 mins total, PE: 6. 224/14.
38/18/44%, 121C-298P. 2749 cal (2552 net). Good day.

531 - Squat 3.C - Feb 27

531 Squat
Rx: 5/3/1 @ 182/207/231
Actual:
115# x10/ 135 x8/185 x5/205 x3/235 x3
11 mins.

BBB
5 rounds in .30 on 1.15
Squat 135# x10/145#///
Hamstring curl @115# x10
13 mins.

Cash out, same timer.
3x
14 A-frame @ 4/5//
15 hyperflexions
7 mins.

8 hours, 2300-0700/24 hours. 32 mins total, PE: 7. 220/15.
49/12/40%, 53C-181P. 1844 cal (1581 net). A midmorning protein shake away from a win.

Bonus day - Pulls - Feb 26

Just still in deloadmode, doing a few pulls to entertain the Joses at Beach park on a Sunday bike with CC and Kdawg.

AM
3x max rep ab wheel rollouts.
5 mins.

7 max rep sets in .30 on 1.15
3x neutral, 2 + 2 overhand.
10 mins.

8 + 1.5 hours, 000-0800/24 hours. 15 mins total, PE: 6. 221/15.
36/44/19%, 301C-129P. 3206 cal (3064 net). 6 beers.

Shmotel - Feb 25

Um, a line of cardio mills, a balance-scale, some spare towels and a rack of weight balls. So I did the default: Squat!

8 lb ball, held out front. 20! starting at 10.

7 hours, 000-0700/48 hours. 20 mins total, PE: 8.
45/25/30%, 112C-132P. 2037 cal (1330 net). Not bad for Disneyland.

531 - PP 2.A - Feb 23

Buy in
3x10 Ab wheel rollouts
5 mins.

531 Press
Rx: 3x3 @ 98/112/126
Actual:
5x 100/3x 120/10x 120
4 mins.
So cold on the backyard bar I had to get on the MTB gloves.

BBB couplet
5x10 in .30 on 1.15
Press (no real pushes) @ 120/100////
Pull up (down to 8's on the last two)
13 mins.

6.5 hours, 2330-0500/24 hours. 22 mins total, PE: 8. 221/17.
32/38/30%, 253C-197P. 3010 cal (2511 net).

531 - Dead 2.B - Feb 22

531 Deads
Rx: 3x3 @ 180/205/231
Actual:
10x 135#/7x 185/3x 205/6x 235
Way too flippin' easy.
9 mins.

Couplet
5 rounds x10 in .30 on 1.15:
FTB
SDHP @105#
13 mins.

7.5 - .5 hours, 2230-0600/24 hours. 22 mins total, PE: 8. 218/18.
31/28/41%, 202C-295P. 2813 cal (2605 net).

531 - Bench 2.B - Feb 21

AM
3x10 Ab wheel rollouts
5 mins.

PM
531 Bench
Rx: 3x3 @ 192/220/247
Actual:
11x135/3x190/3x225/8x245
That final 3+ set shows that I have pretty good muscle memory for repping with some poundage, but grinding out a max effort is going to be news to my CNS.
10 mins.

BBB circuit:
5 rounds in .30 on 1.15
Dips (3 free, last two rounds with 65# assist)
Bench @ 205#/185#//
Underbar BW row
19 mins.

Cash out, probably shouldn't have, but felt like it:
4x10 Power clean @ 95#
3x max reps curl @ 100#
8 mins.

7.5 hours, 2330-0600/24 hours. 43 mins total, PE: 8. 219/17.
29/15/56%, 71C-273P. 1911 cal (1586 net). Portions were winning, proportions were weak.

531 - Squat 2.B - Feb 20

531 Wave two Squat day
Rx: 3x3 @ 170/194/219#
Actual:
10x bar/8x 135/3x 175/3x 195/3x 225
12 mins.
Took a little to warm up today. 175 felt like it was gonna fold me. 195 felt like a truck on my back. 225 was easy.

BBB stuff
5 x10 (7 on set 3)
Front squat @ 145#///Back Squat @ same/
12 mins.

Cash out:
3 rounds in .30 on 1.15
A-frame x15 @ 4
Hamstring curl x10 @ 105#
8 mins.

7.5 hours, 2330-0700/24 hours. 33 mins total, PE: 7. 221/16.
23/31/46%, 141C-209P. 1849 cal (1590 net).

M Bike - Feb 19

On the dinosaur with panniers to Allen bridge and back. Checking the toes in those Carnac road shoes. Not optimal, some friction going on there where a toenail should have been.
32 there, 31 back.

9.5 hours, 2130-0700/24 hours. 64 mins total, PE: 7.
51/20/29%, 100C-150P. 2314 cal (1155 net).

Bonus Day - Feb 18

Overhead Squats
8x6 @ 100# in .30 on 1.15
Dumped on #5 during #5.
10 mins.

PM
Some stretching on the floor.

10.5 hours, 2030-0700/24 hours. 10 mins total, PE: 6.
54/17/28%, 122C-203P. 2854 cal (2698 net).

Ca - Dammit Bench 531 1.A Vaporbar - Feb 17

Okay, so you show up at the gym that you sub-let with so many others for a dollar a day and you hope that you can find your way clear to the - one free barbell - nope, the one one free max-rack "barbell" - nope. Nope. Sorry, the guy with no job and a ponytail is monopolizing it on his big bench day.
I thought it was my bench day.

Rx:
3x5 @ 178/206/238
Actual:
No bench at all.

I just did the bullshit hypertrophy assistance work.
5x10 rounds in .30 on 1.15
Dips @ 55# assist
Neutral grip pulls @ same
Recline DB presses @ 65# (10 - 8)

Nice pump, but dammit, get off my bar. See you on leg day for some squats you dipshit pogue. And yes, you guessed it, he was wearing a tank top and sweats. Nice arms ... fag. Let's see you on leg day. Whenever the hell you schedule that.

10 hours, 2100-0700/24 hours. 19 mins total, PE: 7. 219/16.
32/31/37%, 160C-189P. 2709 cal (2527 net). Lengthwise.

531 - Dead 1.A - Feb 16

Buy in:
3 rounds x15 each
hyperflexions/A-Frame @ 4.5
5 mins.

531 Dead
Rx: 3x5 @ 167/192/218
Actual:
135#x10/165x5/195x5/225x8
Felt easy today.
11 mins.

BBB stuff
5x10 in .30 on 1.15
Feet to Bar/Deads @ 155#
12 mins.

8.5 - .5 hours, 2230-0700/24 hours. 30 mins total, PE: 7. 217/19.
34/30/36%, 190C-227P. 2712 cal (2453 net). Pizza, damn you Pizza.

531 - PP 1.A - Feb 15

Right to it.

Push press
Rx: 3x5 @ 95#/105/119
Actual:
95#x5/105x5/120x7
4 mins.

Couplet:
5x10 (down to 8's last two sets)
Push Press @95#/Chins @ 25, then 45#, assist
.30 RI between modes.
11 mins.

9.5 hours, 2230-0700/24 hours. 16 mins total, PE: 8.
34/15/51%, 91C-302P. 2559 cal (2428 net). Win.

531 - Squat 1.A - Feb 14

I'm going to add a time element to all this, along with the weight percentage, RI is very important to me. Shure, I can lift heavier if I sit around and text for 5 minutes between sets, but I have another life to live.
Rx: 3x5 @ 158/182/207#
Actual:
barx10, 135x5, 155x5, 185x5, 205x6 in 60 on 2.15
Setting the bar correctly was a issue today. Arms were feeling cramped up back there.
10 mins.

Hypertrophy assistance "work":
4 rounds in .30 on 1.15
Extensions x12 @ 180
Calves on the A-frame @ 4 x12
Hyperflexions x12
Prone Hamstring curl @ 105# x12
15 mins.

7.5 hours, 2230-0600/48 hours. 26 mins total, PE: 8.
44/16/40%, 82C-200P. 2248 cal (1979 net). Win.

Bonus Day - Pulls - Feb 12

Easy biking with Kdawg to Yokuts.
6x max rep pulls/chins in .30 on 1.15
7 mins.

Easy bike to Beach.
4x max rep neutral pulls, same timing.
5 mins.

9 +.75 hours, 2100-0600/48 hours. 12 mins total, PE: 6.
43/15/42%, 86C-248P. 2465 cal (2343 net). Win.

MTB + PP - Feb 10

Beautiful day. Really gorgeous. Jumped on the MTB and rode to Shafter. Opted against the Sequoia since I've not tried out the road shoes on the busted up toes, and the front tire is looking a little decrepit. Good call, as I spent a good load of the ride out in the orchards dodging drones from the bee boxes and cruising home on dirt as I let myself get a little lost cutting through the roads south of Santa Fe.

Bike to Hageman Anytime
44 mins.

Push press
115#x6/125x6/135x4/x3/125x5
8 mins.
Didn't have the numbers in my head to test 531. Guess I should have gone for a max. But hey, now I know that 135 is my 4 rep max.

6 rounds of the couplet in .30 on 1.15
Max rep chins (6 dead, another 2 or 3 kipping)/
DB recline @ 65's (8's)
15 mins.

MTB to Shafter
68 mins, 24 miles.

PM:
MTB from Shafter to Lengthwise.
69 mins, 16 miles.

9 hours, 2200-0700/24 hours. 207 mins total, PE: 9. 218/17.
47/26/27%, 184C-190P. 3360 cal (906 net).

Wl - Dead Test Big but Boring - Feb 9

Testing the 5/3/1 Deadlift. It seemed easy today, but my toe did that burning sensation thing later in the day. Oh well, it better suck it up.

531 Deads, on the max rack, which offers an inch of air under the bar
x10 bar only/x10 @135/x6 165/x6 195/x7 205
12 mins.

6 rounds in .30 on 1.15 of the couplet
SDHP @ 95 x10
Feet to Bar x10 (last couple x8 - these could use some scrutiny)
15 mins.

8 hours, 2300-0700/24 hours. 27 mins total, PE: 7. 219/17.
39/27/34%, 131C-166P. 2068 cal.

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.

Cl - Damn January in February - Feb 7

So, I'm in to test my foot with Deads this week. It's deload week, right. It's also still January, with clueless resolutionzombies wandering the weightroom. A month late. Today, it's the guy in the max rack doing pullovers. Sigh.
It's not all his fault. I'm stuck at a gym that for the last year had one barbell. And now, it doesn't even have that.

4 rounds of the circuit in .30 on 1.15
extensions x12 @ 180/200//
prone curl x10 @ 115#
Pistols with smith rack assist - one round per leg - x10
20 mins.

Pistols are definitely getting better. Not easier, but better.

8 hours, 2300-0700/24 hours. 20 mins total, PE: 7. 219/17.
34/37/29%, 176C-138P. 1907 cal.

Not Deads, Chins - Feb 6

It's deload week, or I'd be twisted up. Went to Hageman just so I could deadlift out of the rack, and found it occupied by shmoes. Plan B ensued. Hell of it is, after I gave up, changed and was leaving, the place was empty. New Year's resolutioners.

10 rounds max reps chins in .30 on 1.15 (10's - 6's)
12 mins.

Cash out
3x max reps hyperflexions
4 mins.

8.5 hours, 2230-0700/24 hours. 19 mins total, PE: 7.
35/35/31%, 222C-195P. 2881 cal.

Bonus Day - Push Press - Feb 5

10 rounds of max rep push press @ 120# (12 down to 4's by the 4th set, then a recovery to 8's)
12 mins.

9.5 - 1 hours, 2200-0730/24 hours. 12 mins total, PE: 6.
36/28/35%, 133C-167P. 2221 cal.

MTB - Jewetta Keyhole - Feb 4

AM: couple sets of ab wheel rollouts.

PM: Crisp and sunny, late in the day with some breeziness. Out to the green bridge in 25, 30 coming back across it, but another 35 home battling the wind. Still, first out for the year, and not too much achy pain in the toes in the MTB shoe.
15 miles.

8 - 2 hours, 000-0800/24 hours. 71 mins total, PE: 7. 219/17.
57/15/28%, 107C-206P. 3309 cal. Win.

Wl - Squat and Leave - Feb 3

So, two days ago I said there were 11 days to go. I lied.

I also crossed the line separating Hardass from Dumbass. My toes and instep feel like they're doing a slow burn. Kept the weight well back throughout, but. But what? I was doing 5's, full. Stupid!

But hey, stupid in excess is better than caution in moderation. ...

Not running the timer today, just the clock. Mostly just pointedly taking note to keep all the weight on the heels and get a good posterior hip break.
531 Squat (test) Wave A - in the max rack
Bar x10/135 x5/155 x5/185 x5/205 x6
10 mins.

Straightaway into
5x10 @ 135#
7 mins.

10 - 3 hours, 2100-0700/24 hours. 17 mins total, PE: 6. 220/16.
34/8/58%, 33C-251P. 2186 cal. No LW, win.

Ca - Quick PushPullPush Triplet - Feb 2

5 rounds:
Assisted dips @ 75#/60/45/60/75 x10
Assisted neutral grip pulls @ same x10's
Reclining DB presses @ 60's x10-8
40 secs RI between rounds.
15 mins.

PM:
6 rounds max rep pullups/chins (8's-3's)
7 mins.

9 - 1 hours, 2200-0700/24 hours. 22 mins total, PE: 7. 219/16.
Troubled by sleeplessness mid-night. Just laying there with the wheels turning. Sucks to get old, with all those skeletons in the closet, rattling their bones against the door in the dark.
35/42/23%, 221C-119P. 2354 cal. Bah.

Cl - 11 Days to Go - Feb 1

Pistols, assisted in the Smith rack. Tried standing on an old aerobics step - worked great. Still making a superior effort to keep any weight off the toes. Only 11 days until I test it.
x10/11/12/10
11 mins.

Antagonists
prone hamstring @ 120# x10's
extensions x12 @180/200/220
...one more hammy slammy.
9 mins.

8.5 hours, 2200-0645/24 hours. 20 mins total, PE: 7. 220/16.
38/27/35%, 155C-199P. 2279 cal. An Okay day.

Ca - Vert PushPull - Jan 31

Buy in
2 rounds
Hyperflexions/PUPP
3 mins.

5 rounds in .30 on 1.15
Vert press (seated)@ 115# x10/11/10/9/8
Pull ups x10/9/8/7/6
12 mins.

9.5 hours, 2200-0730/24 hours. 16 mins total, PE: 6. 222/16.
37/33/30%, 226C-203P. 2727 cal.

Cl - Really - Jan 30

This is the Maybe It Was Better Than Nothing Dept.

Felt like crappé at lunch so went by the gym ... at 5:00 ... on a Monday ... in January. Amid a sea of New Year's Resolution Clueless, I attempted to find a good spot to do my assisted Pistols.

Someday, I'll be able to do them without a Smith rack to grab onto.

Buy in
4 rounds
max rep hyperflexions (16's) / max rep feet to bar (10's)
5 mins.

Antagonists
5 rounds in .30 on 1.15
extensions x12 @ 160/180/200/220//
prone hamstrings x10-11 @ 110#
13 mins.

Finally
3 crappy sets of pistols, hanging onto the glute iso machine as it slid around the fucking floor because dipshits were using the Smith machine as a coffee bar.
6 mins.

9.5 - 3.5 hours, 2200-0730/48 hours. 24 mins total, PE: 6. 221/12.
30/46/23%, 216C-108P. 2044 cal.

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.

Cl - Moar Squatz - Jan 27

Didn't we just do this?

Buy in:
3 rounds
hyperflexions x15 / KTchest x12
6 mins.

4 rounds in .30 on 1.15
prone hamstring curls @ 110# x10
extensions x12 @ 160/180/200/220#
11 mins.

3x8 assisted pistols (hands high - which is to say, easier)
7 mins.

8 hours, 2300-0700/72 hours. 24 mins total, PE: 6.
42/30/28%, 145C-138P. 2480 cal.

Cl - Pistol Day - Jan 24

Let's get right to it today. So I did.

5x max reps assisted pistols - 8/8/9/8/7's
14 mins.

3 rounds x12's
Prone hamstring curl @ 105#
Extensions @160/180//
Glute iso kickbacks @ 75# (2 rounds here)
10 mins.

6.5 hours, 2300-0530/24 hours. 24 mins total, PE: 7. 220/14.
30/41/29%, 248C-177P. 2717 cal.

Ca - Easy Antagonists - Jan 23

First day back in a normal shoe. My lifting flats got soaked and thrown out with the rotten blood - and I fear my right orthotic as well. Sigh. 2.5 more weeks of easy hypertrophy and recovery for the toes, then we'll start to ramp up frequency and volume.

Buy in:
4x
10 feet to bar / 15 hyperflexions
7 mins.

5 rounds in .30 on 1.15
Max rep seated press in the max rack @ warm up, 95#/115#///
Max rep neutral grip pulls with assist @ 90#/75/60///
13 mins.

8 - 1 hours, 2230-0730/72 hours. 21 mins total, PE: 6. 219/14.
39/32/29%, 201C-180P. 2479 cal.

Cl - Accessorizing - Jan 20

See, it's day 5 in a row and I'm feeling flat. Should take it off, but I have tunnel vision. Instead, deloading a bit.

Buy in
3x 12 hyperflexions/prone hamstring #105
7 mins.

4x
extensions x12 @ 160#, then 180# for the next three
glute iso kickbacks @ 75# x12
12 mins.

9 hours, 2130-0630/24 hours. 19 mins total, PE: 6. 217.
44/22/34%, 127C-199P. 2783 cal.

Ca - Simple Cycle - Jan 19

No buy in today.

6 rounds in .30 on 1.15:
Horz pulls (12-8's)
DB reclining presses 12-10's @ 65#
Assisted pulls w/ 80# x10's

Horz pulls gave out first. I meant to use the DB 70's, but I couldn't clean them into pressing position with my foot in this boot.

8 hours, 2230-0630/24 hours. 24 mins total, PE: 7. 219.
37/8/55%, 37C-258P. 2255 cal.
I ate a whole freaking rotisserie chicken for lunch, and drank a whole Chateau du Cacheflo with dinner. Still, huge win.

Cl - Leg Circuit - Jan 18

Entering the pistol zone. 8's+ today, first try last week was 5's, Monday was 7's, next Monday will be sets of 9's+. LP on the new skill.

4 rounds in .30 on 1.15:
hyperflexions (15's-12's)
Pistols with smith rack assist 8/8/10/8
Extensions x12 @ 160#
Prone curl x12 @ 105# - these felt easy today, making some progress.

8.5 hours, 2200-0630/24 hours. 22 mins total, PE: 8. 219.
38/28/34%, 175C-217P. 2611 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.

Cl - 4 Way Circle - Jan 16

Working on the pistols, as the Toes heal. Still in the boot.

4x the circuit, no timer (5 mins per round, approx):
Max rep hyperflexions
Pistols with assist off the handles in the back of the Smith machine (7's)
Extensions x12 @ 160#
Prone curl x12 @ 105#

Exited shaky legged. Pistols are the Ka-blam.

8.5 hours, 2200-0630/18 hours. 21 mins total, PE: 8. 216.
39/17/44%, 94C-239P. 2228 cal. Damn, a W-in.

Ca - PullPullPush - Jan 15

Just a bonus day to round out the week into a 3 and 3 split.

Buy in:
in .30 on 1.15
3x max reps (10's) KtE
3x 15 hyperflexions
... and one more KtE.
9 mins.

Same count, 3 rounds:
Strict Pull up with 60# assist (8's-6)
Bar dip with same (12's)
Horz pull x max reps (12-10)
... one more pull @ 75# assist.
12 mins.

Was really tired Saturday night, went to bed at 2000.

10.5 hours, 2030-0700/48 hours. 21 mins total, PE: 7.
51/28/21%, 167C-123P. 2470 cal.

Cl - Pistol Grips - Jan 13

4 rounds:
Max rep Pistols, with grip assist (7's)
Prone hamstring curls x11 @ 105#
Extensions x12 @ 140/160/180/200#
Took great care to keep the weight back on the pistols, and feeling how the deep drop feels for the first time. The pistols took more out of me than one might have imagined. Imagine it. Then go do four sets and experience what I was feeling.

9 - 2 hours, 2200-0700/48 hours. 19 mins total, PE: 6. 216.
42/29/29%, 171C-175P. 3142 cal. Tommy Castro Beer Lose.

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.

Cl - Accessorizing - Jan 10

Buy in
4 rounds in .30 on 1.15
Hyperflexions x13-15
Hanging KtE x10
10 mins.

4 rounds in same
extensions x12 @ 160
prone hamstring curls x10 @ 105
10 mins.

6.5 hours, 2330-0600/24 hours. 20 mins total, PE: 6. 218. Won't be any BF% readings for a bit, since I still have gauze around my foot.
47/4/48%, 14C-157P. 1507 cal. A bit light, but win.

Ca - PushPushPull - Jan 9

After 5 days of sedentary living that would make the Super Size Me douchébag proud, got in with Wic and Ryan for 5 rounds of push/push/pull hypertrophy. It's gonna be semi-lame for a few weeks, but after a week lying completely flat, anything.

5 rounds in .30 on 1.20
DB recline press @ 55# x12-10
Bar dips - assisted @ 75# x12
Cable row @ 180/195# x12-10 with the box handle (T-handle was in use by retards. I hate January.)

8.5 hours, 2030-0700/5 days. 18 mins total, PE: 7. 219.
42/32/25%, 131C-103P. 2135 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.

Just DE Deads - Jan 2

Home over the break, so nothing heavy happening today. Doing yard work and getting a tight back from raking and cutting up mulberry branches. Seemed like some posterior chain work is in order.

Death by DE Deadlifts
14 rounds @ 120#, could have done more but was just focusing on perfect form and high bar speed. When form was beginning to break down, and was feeling a little strain out back, I peeled off.
14 mins.

Cash out
3x max reps power wheel rollouts

8 hours, 2330-0800/24 hours. 17 mins total, PE: 7. 221/16.
43/38/19%, 219C-107P. 2265 cal.

Just Pulls - Jan 1

Buy in
3x 20 pumps

9 rounds max rep pulls in .30 on 1.15
alternating neutral grip and overhand friction grip on a playground pipe (6's, mostly)
11 mins.

8 hours, 0030-0800/24 hours. 15 mins total, PE: 6.
30/33/37%, 132C-145P. 1995 cal.

Bonus Day - Dec 31

Let's end the year the way we should: squatting. Was supposed to take today as off, but. What's 10 mins going to hurt? Just greasing the groove.

Buy in
Power Wheel pumps

7x max reps in 30 on 1.15 @ 120# (11's-10's)
Ass in the grass. It's not a lot of weight, but just rep count, a little kick to the CV system, and a pretty good quad pump when all was said and done.
9 mins.

5.5 + 2 hours, 2330-0500/24 hours. 14 mins total, PE: 8.
39/22/39%, 141C-248P. 2659 cal.

2011 - Year in Review

Thinking back now, I'm remembering this year as one in which I had hopes for a lot of good things to happen - and many did - but as I take a little stock, many of the good changes I had hoped for didn't materialize. Much of it because I didn't make change occur. Some few changes weren't because others didn't, but I don't have control over that - only over my own ability to inspire - and I don't see that I was living inspirationally this year, even to myself.

In my own little circle of influence, I took two steps forward and one step back. Certainly this was true in my PFT.
This year I woke up to the world of nutrition, finally journaling via the LoseIt! app on the iPhone. There, I realized that my breakdown on the big three was inverted - I was eating twice the carbs and half the protein I'd been imagining I was consuming.
I had a goal to pare down from 221 to 204, and did.
I did a high frequency period in June that expanded my vision for what I can do. 9 sessions a week with one full day off, and I think I can do more. It was a tight, focused time.

I learned a bit about working with just myself, a bar, and mean ol' Mr. Gravity while the Anytime Fitness in Shafter ramped up. The free weights area was an open area with one bar and 245# of oly plates. Re-learning the basics of press, squat, deadlift, pull up, clean, overhead squat ... at first I joked about the lack of equipment set up there, but only after the standard equipment arrived, really realized what a blessing that bar-only time was.
I did a short period of linear progression in the Fall followed by hypertrophy (in circuits) and completely dropped any running after the summer, and metcons, and finished the year stronger - and back up to 223#.
We did Volkslauf and Lighthouse, and both felt great. I PR'ed a few WoDs, but I'll have to check on which they were. My mile time was stanky, at 7:30, then down to 7:38 when I'd lost 20#. Go figure.
I did take time off the left achilles, as running always made it feel like some bone in my ankle was sawing through the tendon. I will bike more, and run less, in 2012.

At church, there was hope for change as one associate pastor left, and another arrived. A good change. Working with the staff is strange waters for me still though. I feel very out of place in a place that was once more my home than home for me. I'm apathetic now, and where I felt a determination to help be a catalyst for change there at the beginning of this year is now a feeling that I am not going to see a difference until the staff changes - and that myself or my family will not really learn, change or grow there. Could be just me, I'm sour on playing church. I'm sour on sermons as a construct. I'm sour on my own expectation for growth to come from outside rather than from my own gut.
Like a good gym, a good church makes growth easier. If I re-learned that a bar-only can be a blessing in the gym and all the motivation comes from within, I re-learned that one can move forward without a lot of external energy. But it's uphill. I'd do better in a Crossfit box with a supportive crew who are as motivated than I am (and more), and I'd do better in a church where the norm is to follow Jesus.
To that end, I'll see if I can find both a better gym, and a better church, in 2012.

I reawakened to the import of investing in a few this year. I have children who will only ever have one father. Not only do I enjoy them, I feel the weight of their expectation for my interest. I'm not interested in wasting time with people who will only ever be acquaintances. I'm penciling in some pointed time with those who I know will count this year.

Other random events this year: We went to Disneyland a few times, Catalina and Carpinteria, Setzer in December, helped Bennetts move.
In 2012, I want to evaluate these traditional trips, and keep only the ones that matter,
Gonna revise the family budget.
Gonna test benchmark WoDs, Maxes, and yes, even body composition this year. I forsee 9 40-day periods, starting with a 5/3/1 and hypertrophy.
Going to make regular time to play music with Haley and CC, guys' days with Kon, date nights with L. Going to solve the garage clutter and CF area in the backyard.
I'll do a bit more geocaching (placing), some homebrewing (less tasting), and stick with the UFC watching.
I did the burpee challenge two years ago. This year, I'll see how many consecutive days I can log a work out. I'll be careful to deload, but no nothing days. Gonna stay anabolic.

That's all for now.

Ca - PullPushHinge - Dec 30

5 rounds in .30 on 1.15:
Max rep chins (deadhang, 6's mostly)
Push press @ 120# - 8's+
KB swings - 15's

Plus 3 more rounds of overhand pulls, just because it's a pull-focus day.

9.5 - 1 hours, 2300-0830/24 hours. 21 mins total, PE: 8.
38/36/27%, 226C-167P. 2984 cal. Lose.

Wl - Back to Back - Dec 29

Not the volume of Monday, but pretty much the same hammer falling.

Back Squat
10xbar/ 10x 135#/ 8x 225#/ 8x 225/ 8x 205/ 8x 185/
16 mins.

Circuit - 4 rounds
Calves on the A-Frame @3 singles/doubles 8/15 - then @4 5/12's x2, then @3
Prone hamstring @90 x12/ @100 x10 x3
Extensions x12 @ 160 - warming up to this new machine
14 mins.

...one final set of lunges in the rack with 95# just for practice.

9 hours, 2230-0730/24 hours. 31 mins total, PE: 8. 222/13.

9 - 3 hours, 2230-0730/24 hours. 50 mins total, PE: 8. 223/15.
38/27/35%, 176C-226P. 2594 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.

Wl - MaxRack Testing - Dec 27

On a nutritional note, this is two pounds over the bloat that started me on the LoseIt! journaling trek. Am I bigger and stronger now than then? Um, bigger is a numerical certainty - without measurements, who could know much about composition? The scale BF% readings are basically the same.
Time to quantify everything.

Buy in:
3 rounds:
hyperflexions x13 /
prone hamstring x12 @ 90# /
extensions x12 @ 140# (new machine) /
calves on the rails press x15 up to 275# /
seated calves x12 @ 50#
12 mins.

Back Squats in the new MaxRack. Yeah, it was strange. Just trying to drop them deep, but machine feels like it's shoving you back over on your ass. Besides the lateral support (which I hate), I can get used to it. At the least, if I'm going it alone, I won't mind the safeties. I'm looking at the bright side - at least they didn't just drop in a shitty smith machine and call it a power rack. They did take out our old barbell. Going to miss him. It was a spartan 6 months, and I learned a few back to the basics things along the way.
Warm up @ bar, then 1x10 @ 135#, 3x8/1x10 with 185#
18 mins.

Cash out with two more of the circuit.
8 mins.

8 hours, 2330-0730/48 hours. 39 mins total, PE: 8. 223/15.
32/38/30%, 211C-166P. 2561 cal. Lose.

Pull/Swing n Pull - Dec 25

Another one of these Holiday-Filler workouts. If yesterday was push/hinge, today's pull/hinge. You see what I'm thinking. That means that tomorrow's gonna be some ass in the grass pain.

6 rounds, in .30 on 1.15
max reps pulls (10's down to 6's)
then
3 rounds, same count
Single arm KB swings - left/right (15's)
ring rows (12's)

6 + 2 hours, 0100-0700/24 hours. 21 mins total, PE: 7. 222/14
30/34/35%, 189C-197P. 2753 cal. Lose.

PC n Press - Dec 24

Just tired of feeling like a bloated log and doing nothing but eating until it hurts this week. Didn't squeeze in anything on Wednesday, as the gym was closed, and Thursday was devoted to the Japanese cold-unfiltered-demons of inebriation and Basque gods of gluttony. I have never thought or said it before, but I'm saying it this season: I've been eating too much, and can't wait for the holidays to end so I can live hard once again.

3 rounds in .30 on 1.15:
max reps Push Press @ 120# (9's)
then
6 rounds, same count, same bar
max reps Power clean and press (8's)

8 + 2 hours, 0000-0800/3 days. 10 mins total, PE: 7. 222/14.
51/32/18%, 151C-84P. 1999 cal.

Death by Thrusters - Dec 21

Supposed to be a Wl day, but my workout time was located at the intersection of Chronic Cough and Gym Is Still Setting Up New Equipment. Pair of dumbells and 10 mins was enough.

Death by DB Thrusters
@55's - 9.7 rounds.
Did 9 rounds unbroken, no problem. Round 10, I got 5, then hung the DBs at my waist and couldn't get them to go back up. It's unnatural how quickly the wheels fall off under this format.

9 - 1 hours, 2200-0700/72 hours. 10 mins total, PE: 9. 220/14.
25/47/28%, 238C-140P. 2283 cal.

Read (and Read and Read) the Label.

MuscleTech Smart Protein™ Bar. It's got muscle and protein in the name.

In the wrapper, though, it's more sugar than protein. While the callout screams 20g Protein! The bar has more grams of carbs than 20... but that's not being advertised.
The 30 grams-of-protein bar has 38 grams of carbohydrate. There's a reason it tastes like Triple Chocolate Chips.

Ingredients: Protein Isolate Blend (Whey Protein Isolate, Milk Protein Isolate), Soy Protein Isolate...

How's this possible? Reading the ingredients list on the label shows the first and second ingredients as Protein - if you read the parens, it's one, two, three, four - Protein, Protein, Protein, Protein. Awesome.

How's it even possible to have more carbs then?

Let's read on.

Ingredients: Protein Isolate Blend (Whey Protein Isolate, Milk Protein Isolate), Soy Protein Isolate, Chocolate Coating (Maltitol, Palm Kernel Oil, Whey Protein, Sugar, Cocoa Powder, Soy Lecithin, Vanillin), Chocolate Cookie Pieces (Wheat Flour, Sugar, Partially Hydrogenated Soybean and/or Cottonseed Oil, Cocoa (Processed with Alkali), Salt, and Sodium Bicarbonate), Glycerine, Polydextrose, Corn Syrup, Water, Hydrolyzed Gelatin, Fractionated Palm Kernel Oil, Sugar, Rice Flour, Cocoa (Processed with Alkali), Fructose, Natural and Artificial Flavors, Chocolate Liquor, Non Fat Dry Milk, Salt, Soy Lecithin, Rice Starch, Sucralose, Evaporated Cane Juice, Peanut Flour, Wheat Starch, Almond Flour, Pecans, Walnuts, Cashews, Hazelnuts.

Combine all those sugars and starches and flours and shites and the grand total is more than the proteins. It's simple math, just with the numbers hidden from view.

A reminder that the bottom line - total protein vs. total carb - is the way to weigh your protein bar, if you must eat one. The manufacturer's ingredients breakdown is usually deliberately misleading. Smart Marketing, but not Smart Protein.

Ca - PushPullaton - Dec 18

6 rounds in .30 on 1.15
Recline DB press @ 50s x12-13
Lifefitness vert pull machine x12's
15 mins.
The DBs were too too light, but that's all we had to work with in the hotel gym. Good posterior delt work on that machine.

Cash out
5 tabata rounds:
4 way planks/DB thrusters x10 @ 40's
10 mins.
These sucked.

8 - 2 hours, 0100-0900/48 hours. 27 mins total, PE: 9.
45/38/17%, 294C-129P. 3114 cal. Major Lose.

Cl - Overhead Squat - Dec 16

Minimum day.
4 rounds.
Overhead Squats 65#x10/75x11/85x12/95x13/105x14
Simplicity calf x15 @ 14/15/16/17

After the first set, squats were real deal deep. Pretty stiff on that first set these days though.

9 hours, 2200-0700/24 hours. 13 mins total, PE: 8. 216/15.
40/34/26%, 199C-148P. 2638 cal.

Ca - Hypertrophy Pulls - Dec 15

Death by pull downs, kinda.
6 doubled rounds, on the Simplicity, @ 13 just to get things going.
6 mins.

Main set:
4 rounds x10 in .30 on 1.15
Simplicity bench @11
Bent over rows @ 115#
Press @ 115#
Simplicity pulls @ 13
20 mins.

Cash out
3x
10 oly curl @65#/75/75
20 pumps
8 mins.

9 - 3 hours, 2200-0700/24 hours. 34 mins total, PE: 8. 217/13.
44/22/34%, 158C-248P. 2935 cal.

Cl - Dead Rounds - Dec 14

Wow, woke up a touch sore from the power cleans yesterday. I never would have predicted that, especially with the double count rounds - was keeping the volume low in the hopes of keeping the bar speed high. Win.

Buy in:
5 tabata rounds of the quad:
Squat/plank/side plank/side plank/boat
12 mins.

Main set:
3 rounds:
Deads @ 215# x8/10/10
Seated curl x11 @ 130/145/160
Extensions x11 @ 160/175/190
Simplicity calf x15 @15/16/17
16 mins.

9 hours, 2200-0700/24 hours. 28 mins total, PE: 8. 217/13.
32/32/36%, 182C-208P. 2274 cal.

Ca - Death by Power Cleans - Dec 13

Death by Power Cleans - 5 double rounds + 11 reps @ 115#
Took a blow during what was round 6, but waited too long to get the last rep in.
7 mins.

4 rounds of the circuit in .30 on 1.15, shooting for 12 reps per round:
Simplicity pulls @ 13/13/13/12
Simplicity bench @ 12/12/12/11
Bent over row @ 115#
Simplicity press @ 11/11/10/drop set,11-8
21 mins.

cash out:
3x 65# oly curls / downward dog stretch
5 mins.

10 hours, 2100-0700/24 hours. 34 mins total, PE: 9. 216/14.
46/12/42%, 50C-175P. 1876 cal. Should have taken some protein in the afternoon, but, Win.

Wl - Front Squat - Dec 12

Front Squat. Good form throughout.
10x bar, 10x 95#, 8x 145#, x7, x6, x6, x6
12 mins.

3 rounds of the Circuit:
Simplicity calves @ 14/15/16/(17) x15
11x extension @ 160/175/190
RDL @ 145# x8/x10/x10
11 mins.
One more calf there, as you see.

9 hours, 2200-0700/48 hours. 24 mins total, PE: 8. 219/14.
36/11/53%, 38C-191P. 1487 cal. Win.

Ca - Bonus - Dec 10

Was supposed to take today off, but I'm feeling like it, and, knowing that I'll be drinking beers and watching UFC tonight and won't be doing anything tomorrow but drinking beer and watching cyclocross.

5 rounds in .30 on 1.15
max rep pulls (10's to 8's, pretty much)
max rep press @ 120# (same)
... one more dose of pulls.

11.5 - 2 hours, 2100-0830/24 hours. 11 mins total, PE: 8. 220/15.
27/33/41%, 194C-240P. 3015 cal.

Wl - 4-3/4-4 - Dec 9

No timer today. Just feelin' it.

Circuit:
3 rounds:
x10 Ov squat @ 55#. Rock bottom.
x11 extensions @ 160/175/190
x11 seated curl @130/145/160
...and one more go at the squats.

then
4 rounds:
Simplicity Calf x15 @ 14/15/16/17 -- Deads x10 @ 185/195/215/215

10 hours, 2100-0700/24 hours. PE: 8. 217/16.
31/29/41%, 181C-257P. 3076 cal.

Ca - Death by Bent Rows - Dec 8

Death by Bent over Rows - 8.10 double rounds @115#
10 mins.

Simplicity Bench, Press, Pull circuit
11's @12-10-14, for the most part, in .30 on 1.15
16 mins.
It's hypertrophy, who gives a crap about specifics?

3 rounds
Oly bar curls x10s @ 65#
4 mins.

8.5 hours, 2200-0630/24 hours. 31 mins total, PE: 8. 220/15.
29/14/57%, 69C-282P. 2351 cal. Win.

All in the Numbers.

You need to do two things to get stronger: add weight and do more reps. The answer has never been: lift light weights for high reps, or lift heavy weights for few reps. The answer remains: Lift heavy weights for high reps. - Dan John

Wl - Death by Squats - Dec 7

A little death.

Buy in:
Tabata 3-way planks and banana boats - I dunno, 6 rounds? Spent a goodly amount of time messing with the timer.
14 mins.

Death by Squats - double count @ 115#
6 rounds.
7 mins.

4 sets of calves on the Simplicity @ 14/15/16/15 x15
6 mins.

... one more squat x20 as a final FU.

7.5 hours, 2330-0700/24 hours. 30 mins total, PE: 9. 218/15.
32/32/37%, 133C-153P. 1808 cal.

Ca - Thrusters n' Such - Dec 6

Buy in:
4x
Thrusters @ bar/@95#
Pumps x20
11 mins.

4 rounds, Antagnonists in .30 on 1.115:
Simplicity Bench @ 11 x11 / Simplicity pull @13 x11
13 mins.

...one set of bent over rows, what was going to be a 3 round cash out, but I thought better of it after 5 reps.

8 hours, 2000-0700/24 hours. 26 mins total, PE: 8. 219/15.
37/34/28%, 219C-181P. 2779 cal.

Wl - Death by Double Deads - Dec 5

Death by Deadlift - double count.
7 rounds @ 155#
Not much to say here, just ran out of gas on the last round. Breathing is difficult. Sore on day two.
7 mins.

3 rounds:
Extension x11/ Seated curl x11/ Simplicity calves x15
11 mins.

9.5 hours, 2200-0730/72 hours. 18 mins total, PE: 9. 219/14.
40/27/33%, 129C-156P. 2098 cal.

Ca - Death by SDHP - Nov 30

Death by Sumo pulls @ 115#. Can't believe I've not done this (at least, not logged the effort). So, a new PR today.
11 rounds plus 7 reps. Felt great through 10, then just had some real difficulty with 11, ending the round as 12 started.
12 mins.

3 rounds in .30 on 1.15:
Simplicity bench x12 @ 11
Simplicity pulls x12-10-9 @ 13-13-12
Bent over rows @ 115# x12-12-10. Feel the friggin' burn.
13 mins.

I dunno, right now I don't feel great, so I'm downshifted into hypertrophy mode. I have high hopes for the annual plan starting in Jan.

11.5 - 1 hours, 2000-0730/24 hours. 25 mins total, PE: 9. 216/14.
40/16/44%, 94C-259P. 2736 cal.

Wl - Deeper - Nov 29

3 sets of each, alternating in 1.00 on 2.00
Back squat x10 / Front squat x10 @ 115#, 125, 135
11 mins.

Simplicty Calf x15 @ 13, 14, 15, 16
RDL @ 135# x10 (three rounds only)
10 mins.

9 hours, 2200-0700/24 hours. 22 mins total, PE: 8. 216/12 (wet).
33/25/42%, 114C-192P. 1954 cal.

Ca - PushPull Antagonists - Nov 28

Lazy, and I don't feel so good. In general, not just pre- or post-.

Buy in:
3 rounds Pumps x20 / Overhead Sqt @ 45#, 65, 95 x10
One min rest between rounds.
10 mins.

Antagonists - 4 rounds in .30 on 1.15
Simplicity Bench @ 12 x10
Bent Over row @ 115# x11
Press @ 115# x10
Pull down @ 13 x10
...one more bench @ 11 for good measure today.
17 mins.

Cash out:
3x10 barbell curl @ 65#
3 mins.

9 hours, 2200-0700/3 days. 30 mins total, PE: 8. 218/14.
34/13/53%, 57C-241P. 1785 cal.

Cl - Stability & Squat - Nov 25

Power wheel, 4 rounds of each in .30 on 1.15:
Back stability holds
Pumps
Rollouts
16 mins.

5 rounds, Squats with 120# on the same timer.
6 mins.

9 + 2 hours, 2300-0800/3 days. 22 mins total, PE: 7. 218.
34/29/37%, 167C-211P. 2867 cal.

Ca - Quad Circuit - Nov 24

4 Rounds in .30 on 1.15:
Pull ups / KB swings 1.5 / Press @ 120# / Ring Push ups
22 mins.

7.5 hours, 2330-0700/3 days. 22 mins total, PE: 7. 218.
35/38/27%, 186C-135P. 2549 cal.

Ca - Hotel PushPull - Nov 21

Simple, on the way into Disneyland.

7x10 pulls / 6x11 reclining DB presses @ 50's

8 - 1 hours, 2300-0700/3 days. 15 mins total, PE: 7.
45/30/25%, 174C-147P. 4220 cal.

Death by Thrusters - Nov 17

Death by Thrusters @ 95#
12.8 rounds. It all felt pretty good, could've used a little more rest at the end there - just to keep from coughing.
14 mins.

Cash out:
Simplicity calf xMax reps @ 13,14,15,15,14,13
8 mins.

10 - 4 hours, 2100-0300/48 hours. 22 mins total, PE: 9. 217/14.
39/14/47%, 59C-201P. 1704 cal.

Ca - PC + PushPull - Nov 15

Today called for a test on Sweet Humble Pie, but I'm not up to any metcon yet. Just doing cleans on a regular min on, min off timer sent me into coughing fits today. I'm about 85% and ticking upward.

Buy in:
Power cleans x10 @ 95#, 105, 115, 125, 135
in 1.00 on 2.00
9 mins.

Push/Pull circuit
4 rounds x11 in .30 on 1.15
Bent over row @105#
Press @105
Simplicity Pulls @ 14, 13, 12
Simplicity Bench (duos) @ 10, 11, 11
15 mins.

9 hours, 2130-0700/24 hours. 25 mins total, PE: 7. 218/12.
40/26/35%, 138C-186P. 2410 cal.

Cl - Front Squats n' Circuit - Nov 14

Buy in:
4x10 overhead squats @ 55#
7 mins.

4x
RDL @ 95# x11
extensions @ 160# x11
Simplicity calf x15 @14-15
Front squat (knees out, hips out, ass in the grass) x11 @ 95#
20 mins.

One more extension, calf and squat because I wasn't up to it today. Don't ask.

9 hours, 2130-0700/3 days. 27 mins total, PE: 8. 218/14.
32/47/21%, 320C-143P. 3487 cal.

Moose Drool Ale - Spit n' Image

It's brown, it's named after a large North American ungulate, and its name suggests oral incontinence. Ah, we market product with our minds, but we drink beer with our mouths! Which is why this American brown ale is your new favorite session beer. Dense layers of malt, caramel, baking chocolate, and a hint of light-roast coffee give way to reveal a hop character you'll be surprised to find if you're used to drinking English brown ale. The finish is complex but balanced, and the gravity is not so high as to keep you from having another.

Sunday.
MattT and I at Walker's place. Another remote brewing on Walker's new turkey burner that seemed to flame out every 15 mins. Used a pair of Northern Brewer Caribou Slobber knockoff kits, but swapped out the Windsor for dry Nottingham (one packet did 10 gallons marvelously well), and added a honey bear to the second 5 gallons just to see what can happen.

Steep Grains - 45 mins up to 170 degrees, in two bags
.5 lbs Briess Caramel 80L
.5 lbs Fawcett Pale Chocolate
.25 lbs Black Malt

Fermentables
12 lbs Amber malt syrup
2 lbs Amber dry malt extract
1 lb Honey late addition (5 min boil)

Hops
2 oz US Goldings (60 min)
2 oz Liberty (45 min)
2 oz Willamette (15 min)

Not too much to report on brew day. All went easily and well. OG: 1050 without the honey, 1064 with - shooting for an OG of 1052..

Fermentation took right off, and the weather was just right for keeping the corneys in the garage at 60 degrees overnight, up to 72ish in the afternoon. In fact, with the locks open, we got a good puddle going and I belatedly moved them into the pantry washbasin. Should have put them there from the get go. Wow, still learning something every time.

Shut down fermentation on Thursday morning. Gave the tanks a shot of 20# Co2 and chilled them at 45 degrees. Sunday night, one week after the boil, we racked both corneys out and back into their original tanks. FG for both: 1012. Right on the mark.

See you after a month of conditioning.

One Month Mark:
Saturday, I watched UFC at Firehouse and sipped Moose Drools all night.
Sunday, Walker got a taste of the brew and said, "That's great." I tasted and said, "Ugh." Dry, bitter, no mouth feel. So, Walker leaves and leaves half a beer behind, and, half an hour later, I take a sip before dumping it down the sink.
Cha-ching.
Once the stuff had a chance to warm up and the chill haze to melt down, sure enough, we had a spot on Moose Drool - tasted, looked, had all the mouthfeel and stuff of the Firehouse draughts.
Now to waste a couple gallons on MattT.

Ca - PushPull - Nov 10

4 rounds in .30 on 1.15
Vert Presses @105# x11-8
Bent over Row @105# x11
Simplicity Pulls @14-12 x9-11
Iso Bench @10 x8 (singles + 1 double)
20 mins.

3 rounds
Oly bar curl x11 @55#
Simplicity Calf x15 @14
6 mins.

10 - 2 hours, 2100-0700/3 days. 27 mins total, PE: 7. 213/14.
45/25/31%, 111C-139P. 1870 cal.

Cl - In the Swing - Nov 7

Still pretty sick, but sicker of doing nothing. A little exercise can only make me better, or sicker, and I've been sicker already. Not afraid of it.

3 rounds:
55# Overhead squat x10
160# Extensions x10
115# Seated curl x11
Simplicity calf x15 @15

One more squat round, and out.
13 mins.

And, yes, in hindsight, doing this was a mistake.

9 - 2 hours, 2200-0700/8 days. 13 mins total, PE: 8.
36/33/31%, 159C-151P. 2327 cal.