531 3b Press - Jan 8

Yeah, this was 531 in May. I dnf’ed for a single at 150#. Today, I got it 5x.

 Stickin’ with the 531, looks like it’s working. 

AM
531 Press

Rx: 3x3 @ 117/133/150

Actual: 105x10/115x3/135x3/150x5

8 mins.

BBB 

5x10 in .30 on 1.15

Press @ 110 (60%=111)

Neutral grip pulls

13 mins.

PM
CF
Glad I stretched the calves. The buy in run and light work felt good. I opted for the S1 work, since I'd already pressed today. Those push ups were a good pump, and really felt like they opened up my shoulders. V-ups were hard - my core is weak.

Metcon - I scaled down to 115 and did pull ups/ring dips 1 to 1. 11:50.

Cash out
8xmax reps (0-2) handstand push ups on the minute for 8 mins. Mostly, it involved just trying to hold the handstand. Loved this.

8.5 hours - 2130/0600. 22 + 60 minutes total, PE: 9.

531 3b Squat - Jan 7

Squat and leave. Just about half sick today.

531 Squat
Rx: 3x3 @ 230/263/296
Actual: 10x45/10x135/6x185 - 3x215/3x265/4x295

BBB sets - 3x10 @ 215 (60%=219)

5.5 hours - 0030/0600. 20 minutes total, PE: 8.

531 3a Deads - Jan 4

AM
531 Dead
Rx: 5x3 @ 193/223/252
Actual: 175x10/205x5/225x5/255x5
12 mins.

BBB
3x10 @ 195 (60%=198)
Seated calf x10 @ 70
Standing calf x10 @ 225
8 mins.

PM
CF
Buy in:
3 rounds:
5 burpees, bear crawl, 15 squats, butt kickers, 20 push ups, high knees ... was that all? Feeling the air squats after the deads.

S1:
Squat – 2×5, 1×5+
I just did 3x5 @ 135/185/235 ... no need to slam on squats when deadlifts hurt me already today.

MetCon:
Helen. PR'ed with an 11:40. The runs were the toughest. Did the first pulls and KBs unbroken, the second KBs unbroken.

7.5 hours - 2230/0600. 20 + 40 minutes total, PE: 8.

531 3a Bench - Jan 3

Feeling sickish today. There's the creeping crud going around, and I'm fighting it off, but mostly, feeling the fallout from yesterday's double-down on squats and that massive WoD at CF.

 531 Bench, right to it with no warm up.
Rx: 3x5 @ 199/230/260
Actual: 205x5/230x5/260x5

BBB split
2x10 @ 205 (60% = 204 this cycle)
Underbar pulls x10
--
3x10 DB incline press @ 60's
Underbar pulls x10

8.5 hours - 2130/0600. 22 minutes total, PE: 7.

531 3a Squat - Jan 2

Starting a new year and a new round of 531 and 2-a-days. No fresh maxes over the holidays, just a lot of laying around. Adding 5% to all four old maxes and moving right along.

New base weights for this cycle are
Squat: 365/328.5 90%
Press: 185/166.5 90%
Dead: 330/297 90%
Bench: 340/306 90%

Did the squats today off the 2 chart, and did the math in my head... pretty much right on the head for today. Bar felt heavy.

AM
Buy in
Overhead Squat x10 @ 45/65/85/85
7 mins.

3 rounds, x10
Extensions @ 195/210//
Hamstring curl @ 125
Seated calf @ 70
Donkey raises @ 225
9 mins.

531 Squat
Rx: 3x5 @ 214/246/279
135 x8/ 215 x5/ 245 x5/ 280 x5
9 mins.

PM - WoD
S1:
Deadlift – 5+
*5+ means one working set for max reps. You need at least 5 reps. If you cannot pull 5 reps cleanly then you will drop to 90% of that weight and pull a max set
135/225/missed at 315/285

S2:
For time:
Row 800 meters
Then, 2 Rounds
30 Pull-ups
30 Front squat 115#
30 Toes-to-bar
30 Power cleans 115#

30 minute cutoff found me at #12 in the second round of cleans.

7.5 hours - 2230/0600. 26 & 30+ minutes total, PE: 8.

2012 - Year in Review

Before it's 2013, gonna close out the old year. No philosophy or regret-listing. Here’s a chronology… thanks for the memories.

January: Smashed my toes, layed around for a few weeks. Went to Disneyland in a wheelchair.

Feburary:  helped host the Valentine’s dance with the Shaws and went to Valentien’s again with the girls. Turned around and went back to Disneyland with the Rabideaus.

March: Christian Youth Film Fest. The next day, Insect Lore cut me loose. Brewed a Chinook IPA the day after that. Spent the rest of the month enjoying the end of the school year with the kids at the Jr Hi X Games day, Ft. Tejon, and roofing and painting with Todd.

April: Went to Carpinteria to getaway, but scoped out Territory Ahead and (unnamed) insurance company. The family went to the memorial services for Larry and Grandpa Lenick near Tehachapi. Did some fun art projects – hung a gauze cross for Easter services, built the “Love” tagger backdrop for Youth Sunday, painted a Tim Werdel caricature. Went to Matt Mahar/Third Day with the family, to High School “Dude Day” with Kon.

May: Went to the midnight opening of the Avengers, Magic Mountain with Haley. Drank up that Chinook IPA at the Amgen time trial at Hart Park.

June: Crazily, attended the opening day of Cars Land at California Adventure. Won the golf tournament with Bonetti, Matt Thompson, Bob Haenelt and Don Lucas at the 30 year reunion. Had fun that night but cut out a bit early. Hosted the best junior high swim party of the summer with an Avengers theme at the Chesneys’. Brewed a RyePA, which turned out a little barleywine-ish.

July:  Did the annual Catalina trip, didn’t do any diving at all this year. Enjoyed our 21^st anniversary dinner at Valentien’s.

August: Hit the 531 cycle hard with AM/PM workouts, bought the Ridley X-Fire and started really riding it. Spent my birthday at Disneyland with the fam. Visited the Bennetts in Fresno, where I lost sleep all night writing a personal resignation letter from 1^st Pres.

September: The immediate follow-up to this was helping (the Shaws, mostly) with the Fall Kickoff at church – this was pretty much the last straw, as well as my day to swear both to never listen to another Jeff sermon, and to start shopping for a new place to attend, all while beginning to teach the Real Jesus adult class with Sheldon. Began work at DSS, learning a new computer system, talking all day with walk-ins was both tiring and invigorating. Rode the hellaciously hilly Lighthouse with Dew. Gardiners came by for a visit. Did the Blues Fest with the Shaws and kids.

October: Spent a fun day in downtown LA with Haley for her birthday – missed the Volkslauf for the first time since I broke my arm, but it was worth it. Spent a week in Orlando for the Safety expo with the Campbells. Moved Bonnie to Orcutt, and brewed a Bowden Honey Brown ale with Monte and the DSS guys.

November: Watched the cyclocross rather than ride it. Laura came down for a visit. Restarted the 531 cycles with Scott Deppen.

December: Worked on the 1st Pres Christmas float with the Shaws. Went to Konrad’s first BC game, Condors game, 12-12-12 geocaching event. Brewed up a delicious Vanilla Porter. This year, Brian Setzer Orchestra was at the Fox, so we took CC and Haley. Butchered chickens at the Warrens, and spent the end of the month waking up to sustainable living and studying up on prepping concepts.

Learned a bit about friendship this year. Some that I thought were close, life-long friends weren't around when the darkness descended.

531 2d Dead Deload-ish - Dec 28

Buy in
3 rounds, 1 min RI
Hamstring curl x 10 @ 125 
Extensions x11 @ 195/210/225
5 mins.

Mixed calves, 4 rounds, one min RI
Seated @ 70/Donkey @ 225/A-frame @ 4
10 mins.

Deads: RDLs
10x 135/185///
8 mins.

8 - 3 hours - 2200/0600. 24 hours. 24 minutes total, PE: 8.

Deload Press n Bench/Pull n Pull - Dec 27

It's deload week, just mixing it up a bit. No true 531 today.

4 Rounds of 10/max reps in .30 on 1.15:
Pull up/Press @ 115
10 mins.

4 rounds of 10 reps, same timer:
Bench press @ 205/Underbar horz pulls
10 mins.

8.5 hours - 2130/0600. 24 hours. 21minutes total, PE: 7.

PullPush - Dec 26

Easy in/out. 4 rounds, in .30 on 1.15
Neutral grip pulls (6's)
Ring dips (11-10's)

5 hours - 0100/0600. 24 hours. 10 minutes total, PE: 6.

531 2d Press deload - Dec 25

Nothing really near the 3x5 that was supposed to happen today: 65#/79/95 just seems silly.

Cooked brats and did 6x10-7 @ 120# in .30 on 1.15, with 6x10-8 curl @ 85/95 in for good measure.

7.5 + 1.5 hours - 2330/0700. 24 hours. 15 minutes total, PE: 6.

531 2d Squat Day + Cl - Dec 24

531 Squat deload
Rx: 3x5 @ 124/155/186
Actual: 3x10 @ 125/165/185
7 mins.

Cl circuit
5 rounds in .30 on 1.15
Extensions x10-11 @ 210
Hamstring curl x10-11 @ 120
Overhead squat x10 @ 65/75////
Seated calf @ 70
A-frame @ 4
25 mins.

8.5 + 1.5 hours - 2230/0700. 24 hours. 33 minutes total, PE: 7.

531 2c Bench Day - Dec 20

Buy in
3xmax reps pulls
4 mins.

531 Bench
Rx: 5/3/1 @ 219/249/278
Actual: 5x225/3x250/4x280
8 mins.

BBB (no split today, no press bar available-ish)
5x10 @ 195 (60%) /
5x10 underbar Horz pulls
11 mins.

8.5ish hours - 2130/0600. 24 hours. 25 minutes total, PE: 7.

531 2c Dead day - Dec 19

Buy in
4x11-10
Hamstring curl @ 125/
extensions @ 195/210/225/240
6 mins.

531 Deadlift
Rx: 5/3/1 @ 213/241/269
Actual: 5x225/3x245/2x270
11 mins.

BBB split
Dead 2x10 @ 190/
x10 Seated calf @ 70
5 mins.
3x10 squat @ 185
x10 Seated calf (same)
6 mins.

Legs, especially groins, are sore after Monday's squat day. Not a lot of zip there for the squats.

8.5ish hours - 2130/0600. 24 hours. 29 minutes total, PE: 7. 226/13.

531 2c Press day - Dec 18

531 press
Rx:  5/3/1 @ 118/135/150
Actual: 10x 95/5x 120/3x 135/2x 150
9 mins.

BBB Stuff
5x10 pull ups/
5x10 press @ 105# (60%)
12 mins.

Felt good.

8 hours - 2200/0600. 24 hours. 22 minutes total, PE: 8.

531 2c Squat Day - Dec 17

531 2c Squat
Rx: 5/3/1 @ 233/264/295
Misread the grid. Actual: 10xbar/10x135/5x220/3x250/1x315
BBB squat
2x10 @ 225 (60%=207/70%=241)
16 mins.

BBB con't
3x10 @ 225/
Seated calf x10 @ 70
(2x10) donkey raises @ 225
8 mins.

7.5 hours - 2230/0600. 24 hours. 25 minutes total, PE: 9.

Paleo Diet Guidelines and Standards

From the Lurong Challenge.

We define a Paleo Diet as eating meat, nuts, veggies, seeds, some fruit, little starch, no sugar, and no dairy. A Paleo recommended serving consists of 40% carbohydrate, 30% Protein, and 30% Fat. NOTE: These guidelines are established for the purpose of having standards for the Challenge. We are not creating Paleo Doctrine, but we are providing direction to see significant improvements.

Encouraged Foods

• Lean Meats such as Lean beef (trimmed of visible fat), Flank steak, Top Sirloin, Extra-lean hamburger (90/10), Lean pork (trimmed of visible fat), Pork loin, Pork chops, Any other lean cut
• Lean poultry (white meat, skin removed) such as Chicken breast, Turkey breast, Game hen breasts
• Eggs from Chicken (go for the enriched omega 3 variety), Duck, or Goose
• Other meats including organ meats and game meats such as venison, wild boar, or wild turkey
• Fish
• Shellfish
• Fruit
• Vegetables
• Nuts- Tree Nuts. Peanuts are not Nuts and are a no-no
• Seeds

In Moderation (Within the guidelines listed, these are not cheats. In the case of allowable sweeteners, they are not recommended if you want to see the best results)

• Oils such as Olive, avocado, walnut, flaxseed, and canola oils (use in moderation—4 tablespoons or less a day when weight loss is of primary importance)
• Natural Sweeteners- a total of 1/2 tablespoon is allowable per day of the natural sweeteners agave, coconut nectar, and coconut crystals.
• Stevia- 1 Packet (3.5 grams) is allowable per day
• Beverages such as Coffee, Tea
• Paleo Sweets such as Dried fruits and Nuts mixed with dried and fresh fruits- make sure there is no added sugar
• Some lean bacon- make sure it doesn’t have added sugar or nitrates
• Sweet potatoes, yams
• Red Wine- Paleo says that 1 glass of wine (6 oz.) a night is legal. We are pretty sure cave men had vineyards! Anything more than one glass per night is a cheat (-5), and you can't save them up from nights before. Anything over one per night is a cheat.
• Special Allowances: (Exceptions made to meet specific nutritional demands for additional protein)
  • Protein supplementation is allowed and is not considered a cheat under the following conditions: it is limited to one serving per day, has less than 25 carbs per serving, is taken within 30 minutes post workout, and cannot be used as a meal replacement. We will allow whey protein if it is a whey protein isolate. Remember, most protein powders have some sugar (natural or artificial), so if you are looking to slim down, be careful.
    OR a protein bar with whey protein isolate IF the rest of the ingredients match up with the Challenge guidelines.
  • Endurance Athletes: If you are currently training for an endurance race that takes place during the dates of the challenge such as a marathon , ½ marathon, or adventure race (minimum 8 mile race) you are allowed to use one non-paleo product (such as goo) per hour of training. Additionally, you can use whatever products you need during the race itself to help you have success. While we believe there are better options to the highly processed and artificial goo and energy block products, we understand that endurance athletes have a specific nutritional need. Recommendation: substitute a goo product with the following: mix apple butter (non-dairy) with almond butter in a zip-lock baggie and use that for a balanced energy sustenance tool.  

Don't Do It- These are Cheats

• Fatty Meats- such as fast food beef burger patties or low quality fatty bacon.
• Refined Sweeteners – sugar cane, white sugar, brown sugar, refined maple syrup, refined honey, aspartame, sucralose, Nutrasweet, Splenda, and anything else refined or man-made.
• Other Sweets: Candy, Sugar (raw or processed), glucose, syrup, and honey, NOTE: even though honey is a natural sweetener and is generally considered paleo, for the purpose of committing to the challenge and seeing results we are not allowing it.
• Coco power or Cocao powder
• More than 1/2 Tablespoon per day of the natural sweeteners including Raw Agave, coconut nectar, and coconut crystals.
• More than 1 packet per day of Stevia (3.5 grams)
• Baking Soda and baking powder
• Dairy Foods such as Butter, Cheese, Cream, Dairy spreads, Frozen yogurt, Ice cream, and All processed foods made with any dairy products
• Cereal Grains: Barley, Corn, Millet, Oats, Rice, Rye, Sorghum, Wheat, and bread products including bread, rolls, muffins, noodles, crackers, cookies, cake, doughnuts, pancakes, waffles, pasta, spaghetti, lasagna, wheat tortillas, pizza, pita bread, flat bread, and all processed foods made with wheat or wheat flour
• Cereal Grain-like Seeds: Amaranth, Buckwheat, Quinoa
• Legumes: All beans, Black-eyed peas, Chickpeas, Lentils, Peas, Peanut butter, Peanuts, Soybeans and all soybean products, including tofu
• Starchy Vegetables: Starchy tubers, Cassava root, Manioc, Potatoes and all potato products (French fries, potato chips, etc.), Tapioca pudding
• Soft Drinks and Fruit Juices: All sugary soft drinks, Canned, bottled, and freshly squeezed fruit drinks (which lack the fiber of fresh fruit and have a much higher glvcemic index)
• Alcohol - Tequila is the preferred Paleo liquor, but it is technically a cheat (-5). Anything other than 6oz of red wine per night is a cheat (-5).

Hinge + Push/Pull Bonus - Dec 16

4 rounds of the 4, in .30 on 1.15:
Ring Dips 11-10
Pull ups 10-9
Power clean n' Press 6's
Curl 10's

7.5 + 1 hours - 2330/0700. 48 hours. 20 minutes total, PE: 8.

531 2a Bench Day - Dec 14

No buy in, straight to the bench. And, if I can dead my BW with no warm up, I can be confident that I can bench it. Now to dead x10, since benching it is just silly easy. What an inversion.

531
Rx: 3x3 @ 205/234/263
Actual: 10x 225/5x235/5x265
6 mins.

BBB split
2x10 @ 185 (50%=162/60%=195)/
Underbar pulls x10
3x10 Press @ 95/
Underbar pulls x10
13 mins.

3 rounds, max reps, in .30 on 1.15
Bar dip x7's/
Wide pulls x6's
7 mins,

7.5 hours - 2230/0600. 24 hours. 27 minutes total, PE: 7.

531 2b Dead Day - Dec 13

Buy in
3 roundsx10
Hamstring curl @ 125/
Extensions @195/
Seated calf @ 80/
Donkey raises @ 225
8 mins.

531 Deads
Rx: 3x3 @ 198/227/255
Actual: 225x3/275x3/275x3/225x6

8 mins.

3 rounds RDL @ 185 x6/8/8
4 mins.

6.5 hours - 2230/0500. 24 hours. 21 minutes total, PE: 7.

531 2b Press (n' Pulls) Day - Dec 12

Buy in
3x6 Squat Clean and press @ 95/105/115

531 Press
Rx: 3x3 @ 110/126/142
Actual: 3x115/3x125/4x145
Sandwiched pull up 6's between all sets today, in .30 on 1.15

BBB split
2x10 Press @ 85/95 - Overhand pulls
--
DB incline press x7's @ 70's - Neutral grip pulls

Didn't feel too hard at the time, just a nice pump. CNS was juiced a bit all afternoon from it though.

Fun 12-12-12 Geocaching event tonight, btw.

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

531 2b Squat Day - Dec 11

Damn the torpedoes. Feeling woozy going in, feeling really woozy going out with a nice CNS buzz. Deadlift bar was in use today, so didn't do that BBB split. Just squatted and left.

Buy in
3x10-7 FtB with
2x10 Rotator cuff stuff
4 mins.

531 Squat
Rx: 3x3 @ 217/248/279
Actual: 10x bar/10x 135/10x 175/3x 215/3x 250/4x 280
12 mins. Sets on 2 min.

BBB
4x10 @ 175
in .30 ... on 1.15...
6 mins.

7.5 hours - 2230/0600. 24 hours. 24 minutes total, PE: 9.

S run - Dec 10

Can I say for the record? Blogger's new format sucks donkey. Why make it harder to write? Writing is a construct, and so unnatural for those of us seeking to live a real life anyway.

10 run up/walk down repeats on Brighthouse hill in 1.30ish.
Felt fluid, with a tight back near the end of the workout. Focus on short strides and arm swing/drive.
Jog to/from Eureka! ... 15 mins of real form running work at sunset, then the piles of beers I thought I deserved after today at work.

7.5 hours - 2230/0600. 72 hours. 21 minutes total, PE: 8.

Ca Bonus - Dec 7

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

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

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

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

531 2a Squat day - Dec 6

Buy in
3x7 FtB
3 mins.

531 Squat
Rx: 3x5 @ 202/233/264
Actual: 10x 135#/5x 205/5x 235/6x 265
12 mins.

BBB Split
2x10 @ 175 (50%=172.5) - Deep and wide.
sandwiched with 5x10 Seated calf @ 70/Donkey @ 225//210
4 mins.
and
3x10 Deads @ 165
6 mins.

Was pretty out of breath during the BBB work. Sat the squats right on down into the grass. Was straight-legging the deads, pretty much.

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

531 2a Bench Day - Dec 5

Whatever, whatever.

Buy in
3xmax reps pull ups on the idiot handles hanging from carabiners on the Ring of Fire Shit. 
4 mins.

531 2a Bench
Rx: 3x5 @ 190/219/249
Actual: 10x175/5x205/5x225/8x255
10 mins.
__
BBB split - 5 rounds, no timer
Ring rows (flat out) x10, alternated with
Bench 2x10 @ 175 (50%=162.5)
Press 3x10/8/8 @ 115
15 mins.

6.5 hours - 2330/0600. 24 hours. 30 minutes total, PE: 7.

531 2a Dead day - Dec 4

The juggling continues as I had an idea to modify the BBB section of the additional work ... by splitting it between "like" days. Volume is the same, but because of the spread out schedule, one should have two opportunities to work and recover from two moderate sessions, instead of one opportunity to recover from one more major session. In theory, it works great.
Now to experiment.

Buy in
3xmax reps Power Clean @ 135, no timer
9/8/8
6 mins.

531 Deads, no timer, on the platform
Rx:3x5 @ 184/213/241
Actual: 10x 175/5x185/5x225/6x245
--
BBB split
2x10 @ 175
10 mins.
--
BBB split
Squat 3x10 @ 175 (50%=172.5)
Focused on form and dropping deep.
8 mins.

7.5 - 1 hours - 2230/0600. 24 hours. 25 minutes total, PE: 7.

Cl + 531 2a Press Day-ish - Dec 3

Was supposed to be Squat day, but there were no bars available. Plan B took us to what might have been Friday's upcoming assistance workout.
BTW, max numbers for this cycle are Squat 345, Press 175, Dead 315, Bench 325.

AM
Buy in
3x7 FtB
4 mins.

5 rounds
RDL x10 @ 135#
Seated Calf x12 @ 70
Goblet Squat x10/11/12/13/14 @ 50/55/60/65/70
16 mins.

PM
Plan B continues as we opted to move Press day forward one. Still, I had to sub out and switch around as I was forced to go downtown, and it was doucheMonday.

3 rounds, in .30 on 1.15
Cable pull downs @ 165/180/195 x16/10/8
DB recline press @ 70's x10/7/8
8 mins.

531 Press
Rx: 3x5 @ 102/118/134
Actual: 3x5 @ 105/125/135 (tried for 6 on the "as many" set)
6 mins.

Cash out
4 rounds, in .30 on 1.15
assisted Chins x10-8 with 25#/30/35//
Bar dips x10-8 with same assist
10 mins.

8.5 - 1 hours - 2130/0600. 48 hours. 30 minutes total, PE: 6.

Cl Bonus day - Dec 1

4 rounds x12 in .30 on 1.15
Hamstring Curl @ 120
Extensions @ 190/210/225//
Seated Calf @ 60
A-frame @ 5 (only 3 of these)

5x10 OV squat @ 45/65/85/95//

7 - 1 hours - 2330/0630. 24 hours. 30 minutes total, PE: 7.

Urca Dry Dock Vanilla Porter

No Vanilla in it yet, but it's gonna be a good porter before that. Ignored the NB instructions and just did the tea-bag steep with 4 muslin bags - a full hour at 158 to 170 degrees.

1 lbs English Maris Otter
.875 lbs English Medium Crystal
.75 lbs Flaked Barley
.5 lbs Belgian Aromatic Malt
.5 lbs British Chocolate Malt
.5 lbs Belgian Special B
.25 lbs English Black Malt

Threw in the extracts and started a full boil:

3.15 lbs Gold malt syrup
2 lbs Munton's Plain Light dry malt extract

Did a 60 min boil with hop-drops at 45 mins, 30 mins, and 15 mins. Shut off the heat and coasted the last 10 mins - pellet Willamette Alpha 4.7/Beta 3.7 for all three.

Pitched a day-old Wyeast 1056 American smack pack. OG 1070. Predicted: 1062.

Will add 10 vanilla beans during secondary. See you in a few days.

Day 7: Final gravity: .1022, which sounds just a bit high ... But! An initial taste test says Right On. Lots of cocoa/coffee overtones with a smoky buttery maltiness down the pipe.

Will rack it tomorrow and add in the beans. Two weeks from now prepare to cream your jeans.

Day 11: Racked and added in 10 vanilla beans (5 bourbon/5 normal), split, skinned, fractionated and commingled into a tea ball.

Final at the 8 week mark: Super Bowl Sunday 2013, we downed all 5 gallons (minus a growler that went home with Meren). This was spot on, and a serious vanilla ass-kicking. Good round body, with just enough vanilla to know we meant business with the beans, but not so much it was all the beer was about. A good porter foundation with lots of round mouthfeel and mocha.

531 1d Squat for Max - Nov 30

Squat. Dreading this day all week, knowing it was going to be really uncomfortable, and a foray into the unknown. Came away energized, however, knowing that I can both do more and do deeper. I also relearned that this is what my body responds to - moving heavy weight. Mechanically, I'm built for it. Mentally, I always was. I've lost some focus over these lax years. I think with a little work, I should see some new gains and numbers if I challenge myself.

Didn't break parallel at 345, but it didn't feel heavy either.

10x45/10x135/5x225/3x275/1x295/1x315/1x325/1 (ugly one)x345
17 mins.

3x5 @ 225
5 mins.

PM
Death by KB swings
2 pood: 17.11 rounds.
18 mins.

7.5 - 1 hours - 2230/0600. 24 hours. 41 minutes total, PE: 7.

531 1d Press for Max - Nov 29

Press for Max
5x95/3x115/1x135/1x175/0x185/0x180
8 mins.
Was working off of a 160 max number this round of 531, so 175 is an improvement. 185 just felt like the weight of the world on my shoulder ... girdle.

Bench
10x185/10x205/7x255
7 mins.

Antagonists
4 rounds, no timer
Underbar horz pulls x10
DB recline press x10 @ 65
... one more set of pulls.
10 mins.

7.5 hours - 2230/0600. 24 hours. 26 minutes total, PE: 7. 224/13.

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 1d Press - Nov 27

531 Press
Rx @ 58/72/86
Actual: x10  @ 65/75/85
5 mins.

BBB antagonists
5x10 Press @ 95 (60%=96)
5x max reps neutral grip pulls (8-6, pretty much)
13 mins.

2x rotator cuff pulls x10 @ 10
3 mins.

7.5 hours - 2230/0600. 24 hours. 22 minutes total, PE: 7.

531 1d Squat Day - Nov 26

Buy in
3x12
Hamstring Curl @ 125/Extensions @ 195/210/225
6 mins.

531 deload
Rx @ 103/128/154
Actual: x10 - 105/120/145
11 mins.
--
BBB deload stuff
4x10 @ 145 (50% = 142)
Seated Calf @ 60 x12
Donkey raises x10 @ 210
7 mins.

Felt like shite afterwards.

8 hours - 2200/0600. 72 hours. 25 minutes total, PE: 9.

AR - Nov 25

Today it was ice skating, with only one really hard fall onto the hard ice.

Otherwise, it's been par for the course for this long Thanksgiving weekend with too little bad sleep and tootoo much bad food.

531 1c Bench - Nov 23

Buy in
Death by (wide grip) chins
7.9 rounds, yes, you read it right.
8 mins.

Rotator cuff stuff - 2x
4 mins

531 Bench
Rx: 5/3/1 @ 219/249/278
Actual: 10x 135/5x 225/3x 250/5x 275
--
BBB push - 5 rounds
Underbar horz pulls x10
Bar dips - max reps (10-6)
Bench x10 @ 225/195/185///

Last 531, the heavy stuff was harder, and the BBB work at 60% was very doable. This time around, the heavy stuff is laughably easy, and the BBB sets aren't repping out. No speculation or explanation, just an observation.

7 hours - 2300/0600. 24 hours. 47 minutes total, PE: 8.

Turkey Bowl - Nov 22

Call this an S run day. Ran routes late in the game just to get in some work.

7 hours - 2300/0600. 24 hours. 90 minutes total, PE: 7.

531 1c Deadlift - Nov 21

Buy in
Power Cleans in .30 on 1.15
8x 95/6x115/6x 135/6x145
5 mins.

531 Dead
Rx: 5/3/1 @ 196/222/248
Actual: 10x 175/5x 195/3x 225/4x 255
...too easy.
9 mins.

BBB stuff
5x10 @ 175 (60%=174)
Seated Calf x12 @ 70
Donkey raises @ 210
... no seated calf for the last two sets. Welcome to DoucheXchange, where dickweeds pop on their headphones and sit on exercise machines to the chagrin of overly polite lifters.
11 mins.

7 hours - 2300/0600. 24 hours. 26 minutes total, PE: 8.

531 1c Press Day + S Bike - Nov 20

Buy in
Death by (wide grip chins)
9.7 rounds
12 mins.

531 Press
Rx: 5/3/1 @ 108/122/137
Actual: 5x 110/3x 125/5x 135
6 mins.
 ... the single felt easy, so I added weight to the 60%, but then had to back off in round 4:

BBB
5x10 @ 100 (60%=96) 10/10/8/7 @ 95/10
Max reps neutral grip pulls (6's-7's)
12 mins.

Rotator Cuff work - 2 rounds
3 mins.

PM
3x Garces loops repeats
9.3 mi.
37 mins.

8 hours - 2200/0600. 24 hours. 35 + 37 minutes total, PE: 9.

531 1c Squat Day - Nov 19

Buy in
3x10-7 FtB
4 mins.

531 Squat
5/3/1 Rx @ 192/218/244
Actual:  10x bar/5x 195/3x 215/3x 245
9 mins.

BBB - loose timer
5x10 Squat @ 170 (60%=171)
x12 Seated calf @ 55#
x12-10 A-frame @ 5
13 mins.

Easy on the A-frame as my right achilles tendon was talking to me all weekend.

8 hours - 2200/0600. 48 hours. 27 minutes total, PE: 9.

The Last Word on Performance/Perception.

The bulk/cut approach holds that you can either add muscle or lose bodyfat, and that all training should be concerned with one or the other. This assumes that aesthetics is the criterion by which progress is measured, that pictures therefore tell the story, and that picture magazines can be the arbiters of success. This type of thinking completely ignores the performance aspects of training, and performance is much more easily and rapidly influenced. Rapid, quantifiable progress keeps motivation high, much higher than waiting for a six-pack that may or may not show up.
- Mark Rippetoe

Bonus day - Nov 17

4 rounds, in .30 on 1.15
KB swings x12+ @ 2 pood
Pull ups - 8's
Press @ 120 - 8's
15 mins.

9.5 - 3 hours - 2230/0800. 24 hours. 15 minutes total, PE: 7.

Cl - Nov 16

4 Rounds, x10-12
Ab Wheel rollouts
Hamstring Curl @ 125
Extensions @ 190/210/225/240
11 mins.

4 Rounds, x10-12
Goblet Squat @ 35/40/45/50
Donkey Calf x12 @ 210
Seated Calf @ 80///55
11 mins.

6.5 hours - 2330/0600. 24 hours. 23 minutes total, PE: 7.

531 1b Bench - Nov 15

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

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

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

Cash out
3x rotator cuff work
7 mins.

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

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.

531 1b Press - Nov 13

Buy in
3x7 FtB
3 mins.

531 Press 3x3
100 x3/135 x3/x4
Rx @ 101/115/130
8 mins.
Rx just felt way too light - however, feel like I'm sowing some impingement in the left shoulder.

BBB - antagonistic
5x10 press @ 95 (60%)
5x max reps pull ups (8's)
13 mins.

7.5 hours - 2230/0600. 24 hours. 25 minutes total, PE: 7.

531 1b Squat Day - Nov 12

Buy in
4-way planking on Tabata timer
8 mins.

531 Squat
3x3 @ (bar x8/145 x10) 180 x3/205 x3/235 x5
Rx @ 180/205/231
15 mins - spent a lot of time looking around the White lane BodyX for plates.

BBB
4x10 @ 145
(Counted one during the 3x3 warm up)
8  ins.

3 rounds
A-frame @ 4 x14
Seated calves @ 45 x12
6 mins.

Last up
Gentle Yoga session.

7.5 hours - 2230/0600. 24 hours. 38 minutes total, PE: 7.

Bonus Day PP + Hinge - Nov 11

4 rounds, in .30 on 1.15
Max rep pulls, 10's
Max rep ring dips, 10's
KB swings, 2 pood, 12's

8.5 hours - 2230/0700. 24 hours. 16 minutes total, PE: 6.

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.

Squat Cleans Cl - Nov 9

Buy in
3x10 Ab Wheel Rollouts

Antagonists 3x12
Hamstring curl @ 125
Extensions @ 195/210/225

Main Set
Squat Clean 6x115/7x115/8x125/7x125/7x115

7 hours - 2230/0530. 24 hours. No timer today, PE: 8.

531 Bench 1a - Nov 8

Buy in
3x9ish in .30 on 1.14
FtB
4 mins.

531 Bench
3x5 @ 175/205/235 x10
Rx @ 178/206/233
7 mins.

BBB
5x10 @ 165 (50% is 155)
Alternate with
Underbar Horz pulls x10
11 mins.

I think I'm going to try to work at 55% for BBB. But I got the bright idea to just raise the max until the 10 rep sets move up into the 55% current range. Wouldn't hurt to move more weight during the what-are-supposed-to-be-heavier efforts anyway.

New settings:
Squat: 285
Press: 160
Dead: 290
Bench: 325
I hope to max in 3 weeks and reset all these numbers. Damn that squat max anyway.

7.5 hours - 2230/0600. 24 hours. 22 minutes total, PE: 6.

531 Deads 1a + Pulls - Nov 7

AM
Buy in
3x12
Hamstring curl/Extensions @ 180/195/210
Loose timer, 4 mins.

531 Deads
3x5 @ 165/195/215 x6
Rx @ 167/192/218
7 mins.

BBB
5x10 @ 155 (50% is 142)
Alternate with
Seated calf @ 60 x12
Donkey raises x10 @ 210
12 mins.

I think I'm going to try to work at 55% for BBB. The alternative is to work at 50%, but re-max and reset at a higher 90% benchmark. Ten rep sets just come naturally to me, maybe.

PM
4x max reps deadhang mixed grip pulls on the gravitron (6's) in .30 on 1.15
4x max reps with 25# assist (10's+)
10 mins.

8 hours - 2200/0600. 24 hours. 35 minutes total, PE: 8.

531 Press 1a - Nov 6

Buy in
3x7 FtB in .30 on 1.15
4 mins.

531 Press
3x5 @ 95/105/125 x6
Rx @ 91/105/119
4 mins.

BBB Press in .30 on 1.15
5x10-11 @ 75 (50% @ 77)
Alternate with max rep pull ups (6-4's)
13 mins.

8 hours, bad sleep - 2230/0600. 24 hours. 22 minutes, PE: 6.

531 Squat 1a - Nov 5

531 Squat
x10 bar/3x5 @ 155/185/205
Rx:158/182/207
8 mins
and
BBB
5x10 @ 135 (50%)
9 mins.

RDL
3x10 @ 135
5 mins.

8 hours - 2130/0530 (time change). 24 hours. 23 minutes, PE: 7.

S run - Nov 4

4 min warm up/down jogs to the bike path, where...
6 tenth mi sprints/walks in .34-37 on 2:30-2:45
160 meters in half a minute? Doesn't sound very fast. Worried about the achilles tendons, but all was well, as I strided the first halfs.

9 hours - 2300/0700 (time change). 24 hours. 24 minutes, PE: 7.

Bonus Day - Nov 3

4 rounds in .30 on 1.15
2 pood KB swings x10
max rep strict chins, semi narrow grip (x4's, mostly)
10 mins.

Tabata Bag work
7 mins.

Assistance:
...narrow grip curls 4x10... part of this experiment with chins.
4 mins

8 +2 hours - 2330/0730. 24 hours. 22 minutes, PE: 7.

Squat DE day - Nov 2

Buy in
4 rounds, loose timer
Hamstring curl x12-10 @ 125
Extensions x12 @ 180/195/210/225
6 mins.

Main set - 3x10 each
Overhead Squat @ 65/85/95
Front Squat @ 135///
Back Squat @ 185///
20 mins.

8.5 hours - 2130/0600. 24 hours. 27 minutes, PE: 9.

Spin.

It's a tragedy, and sad, and nothing to poke fun at, but someone has to call bullshit. Today, the media's dancing to the tune of Staten Island's plight and the slow response from aid workers there. The sideshow is how a mother had her two sons ripped from her loving arms by the hurricane, never to be seen again:

NEW YORK (AP) — The mother grabbed her two boys and fled their home as it filled with water, hoping to outrun Superstorm Sandy.

But Glenda Moore and her SUV were no match for the epic storm. Moore's Ford Explorer stalled in the rising tide, and the rushing waters snatched 2-year-old Brandon and 4-year-old Connor from her arms as they tried to escape.

Um, what's sad here is that this lady took her boys out of a flood-filled but relatively safe house, into a flood-filled, wind-swept, rushing-rapid-torn street. There's no nobility or prudence in running from a hurricane - that the whole world squawked about for 3 days prior to its arrival - after the water has risen high enough to swamp your car.
Can we at least rephrase the beginning of this piece to unravel a bit of the spin?

NEW YORK (AP) — Although she was warned to evacuate, the absolute dipshit grabbed her two doomed boys and fled their home as it filled with water...

That's better.

Press day - Nov 1

AM
Bench, no timer
135 x10/205 x10/225 x8/x8/x6/x6/ 205 x6
Narrow to wider by fingers
9 mins

4 rounds Press triplet, loose timer in .30 on 1.15
Bar dip x6/7/8/5
Cable pulls @195 x10
Press x8-9-8 @ 135/125/115/115
15 mins

PM
row 3k - 13 mins
Stairmaster @ level 7 - 20 mins, HR 140
row 3k - just under 14 mins
50 mins total.

7.5 hours - 2230/0600. 24 hours. 25 + 50 minutes, PE: 7.

Cleans n' Deads - Oct 31

Squat cleans
x9 @ 95#/8@105/7@115/6@125/5@135
10 mins

4 rounds
Seated calf x12 @ 70
Donkey raises x12-10 @225
Deads x10 @ 135/x10 @ 185/x8 @205/ x5 @225
12 mins

7.5hours - 2230/0600. 24 hours. 22 minutes total, PE: 8.

Death by PullPush - Oct 30

Death by Pull ups
10 rounds.
11 mins
Took it pretty easy, didn't go for record - hit my head on the stupidass ring of fire at Douchexchange, so did reps with an emphasis on a backward lean.

Easy antagonists, 4 rounds
Underbar horz pulls x10
DB recline press x10 @ 60#
10 mins

8 hours - 2200/0600. 24 hours. 22 minutes total, PE: 7.

Squat Day - Oct 29

Buy in
4x10-7 FtB
5 mins

Squat
10x bar/135/185/ x8 225/////
11 mins
 These felt better as I went, going deeper in the later sets. Still, the aftermath made me feel like a wet rag.

A-frame @5.75
Donkey raises @ 210
7 mins

7 hours - 2300/0600. 72 hours. 23 minutes total, PE: 8.

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.

PullPush - Oct 25

Really not feeling much like anything, but knowing I'm needing some anything, took myself and the creeping crud in my upper respiratory system into the gym after a sucky day on the plane. So, either blow it out of my system, which I planned to do tonight on the C2, or go easy at lunch. I did go easy, but never got to the rower.

4x Power clean and press in .30 on 1.15 @ 115#
x I dunno, 8/7/6/5?
6 mins.

4x Wide grip chins in .30 on 1.30
x10/8/7/5
6 mins.

2 rounds on 1.30
neutral grip pulls/press @ 95#
... one more pull.
4 mins.

1.5 hours - 0030/0800. 72 hours. 17 minutes total, PE: 6.

Cl EZ - Oct 22

3x
hyperflexions x16
ab wheel rollouts x10
7 mins.

3x12
extensions
seated curl
iso glute machine
goblet squat @ 70#
seated calf
14 mins.

7.5 hours - 0030/0800. 24 hours. 21 minutes total, PE: 6.

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.

Shmotelpeabody - Oct 20

PullPush in the surprisingly well-apportioned Peabody, Orlando.

Mixed grip pulls in .30 on 1.15 - everything same timer today - overhand, narrow v-chin, wide v-neutral
6 rounds.

4x Incline DB presses @ 65# x10
3x mixed pulls, continued

3x 10-12 Cybex pulls
Bar dips with 10# assist x8-10

5.5 hours - 2300/0430. 24 hours. 26 minutes total, PE: 8.

Wl Squat Day - Oct 19

Squat, in .30 on 1.30, with some pause-fudging
10x 135/8x 185/8x 235/////
11 mins.

3 rounds
Prone hamstring curl/extensions
5 mins.

4 rounds
Seated calf x12 @ 90
A-frame @ 5 x12
1 min RI
9 mins.

7.5 hours - 2230/0600. 24 hours. 27 minutes total, PE: 8.

PushPull - Oct 18

Bench Press
narrow to wide, in .30 on 1.30
10x 135/8x 205/x6/x6/x5
6 mins.

Neutral grip pulls
same timer, max reps, 5 rounds (6's mostly)
7 mins.

3x 10 narrow grip oly bar curls @65/75//
4 mins.

8 hours - 2200/0600. 24 hours. 18 minutes total, PE: 6.

Hinge - Oct 17

Deads, on the deep platform
10x 135
8x 185/205///
10 mins.

3x 10
extensions/prone hamstring
40 sec RI
5 mins.

3x 10
Seated calf @ 55
donkey raises @ 210
6 mins.

Cash out
2x max reps FtB
3 mins.

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

Ca - Pull Quintet - Oct 16

Main set
4 Rounds, 8x all:
wide grip chins/
ring dips
underbar horz pulls
press @115#
pulls
1 min RI between rounds rd 1: 2;24 - 2: 3:27 - 3: 4:05 - 4: 3:59

Cash out
3x max rep cable rows @ 180/165//
5 mins.

6 hours - 000/0600. 24 hours. 22 minutes total, PE: 9.

Squat day - Oct 15

Buy in
Overhead squat x10 @45/65/95///
1 min RI
9 mins.

4 A-frame x15 @ 5
1 min RI
6 mins.

4 Back Squat x8 @ 205
1 min RI
8 mins.

8 - 1 hours - 2200/0600. 48 hours. 23 minutes total, PE: 8.

Shmotel Ca - Oct 13

Stretching
15 mins.

Rotator cuff work
5 mins.

Main set
7 rounds, in .30 on 1.15
Chins (x5's, mostly)
Reclining DB press @ 50's x10-12
19 mins.

3 rounds, same timer x8's
lifefitness press machine
lifefitness pull down machine
7 mins.

PM
Walk around downtown L.A.

7 hours - 2330/0630. 24 hours. 44 minutes total, PE: 7.

Dead Cl - Oct 12

4 rounds x11, .30 RI
Extensions/Hamstring curls
6 mins.

Deads, deep on the platform
135 x10/185 x8///
1 min RI
8 mins.

3 rounds
Seated calf/donkey raises x12
1 min RI
5 mins.

PM
Walk around California Adventure.

6.5 hours - 2330/0600. 24 hours. 20 minutes total, PE: 7.

Brighthouse Hill Grass Drills - Oct 11

Quarter mile warm up jog from the Eureka! parking lot to Brighthouse with Dew.

7 reps with the 11/22/33... die. Roll, then run, then walkdown.
... one more run up for good measure (and to retrieve the die).
18 mins.

9 hours - 2100/0060. 24 hours. 18 minutes total, PE: 8.

Cleans - Oct 10

This is the junk day when you want to squat, but don't have it in you. Should have done deads instead, but that's supposed to happen on its own day.

Buy in
Death Coma by Cleans
8.5 rounds @ 115 with small 25's
9 mins, 90% effort.

4 rounds x12
Seated calves @ 70
A-Frame @ 5
1 min RI
7 mins.

Cash out
4x max reps Feet to Bar in .30 on 1.15
5 mins.

8 hours - 2200/0060. 24 hours. 27 minutes total, PE: 9.

Wa - Easy Wheezy Pull Day - Oct 9

Bad sleep, feeling run down.

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

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

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

Backyard Honey Brown Bowden Ale

Okay, never before have I wondered as I began fermentation, This could really be an awful, or awesome, beer.

Usually, it's all high hope and high fives.

We started with a Northern Brewer Nut Brown kit: which would have an OG of .1040 and only fuggles as a basis. Thinking I could go one better on a proven winner, I added a pound of 40l caramel, a couple doses of Casade leaf hops, and 3 cups of honey.

Please Lord, help me to stop fermentation before everything gets out of hand. OG: 1062.

Steep:
.25 lbs English Chocolate Malt
.25 lbs Belgian Special 8
.25 lbs Belgian Bisquit
.25 lbs Briess Special Roast
1 lb Briess Caramel 40l

Boil:
6 lbs Maris Otter malt syrup
1 oz American Fuggles pellets - alpha 4.2 (60 mins)
60 oz quality Kirkland honey (15 mins)
1 oz Cascade leaf - alpha 8.9 (30 and 10 mins)

Dry Nottingham yeast

Gravity after steep: 1020! Gravity after extract: 1030. Gravity after Monte added too much honey: 1062. heh.

Day 5: Transferred to the fridge. Was super worried that the fermentation was stuck - just no sound or action coming from the corney vent - but took a hydrometer reading and got .1020 ... pretty relieved by that. That seemed high, but a tastetest said that the bitter and sugar are pretty well balanced there. Let it all come together. Will rack in a few days.

Week 4: After 3 weeks of conditioning, there's pretty heavy alcohol and the hops and honey haven't met in the middle ... yet. Fingers crossed.

Week 7: Still a little green. A lot closer than last taste. Good, but not great. Yet! 3 more weeks will tell.

Wl - What Day is It? - Oct 8

What day is it? It's kinda squat day, but not.

Hamstring curls x12 @ 120
Extensions x12 @ 165/180/195/210
30 sec RI
... one more hamstring @ 110.
7 mins.

Squat, high back, in .30 on 1.30
10x 135/6x 185/x7/x9/x8
10 mins.

3 rounds
Seated calf x12 @ 70
Donkey x12 @ 210
1 min RI
6 mins.

7 hours - 2300/0060. 24 hours. 24 minutes total, PE: 6.

Ca - Bonus Day - Oct 7

All in .30 on 1.15 today.

4 rounds, max reps:
Ring dips (12-8)
Pull ups (10-5)
10 mins.

4 rounds, max reps:
Press @ 120# (10-5)
KB swings x12 @ 2 pood
10 mins.

Cash out
4 x10 curl
4 mins.

8.5 hours - 2300/0730. 24 hours. 25 minutes total, PE: 6.

MTB + Brighthouse Hills - Oct 6

Love this workout. Wish the Bakersfield weather/air quality would cooperate to let this happen more often.

Bike to/from Brighthouse hill. 28 mins there, 25 mins home.
13.5 mi, 53 mins, 15.1 average.

Run
10 Walkdowns on the West side of the hill.
12 mins.

7.5 hours - 2300/0630. 24 hours. 65 minutes total, PE: 7.

Ca - PullPush - Oct 5

Today: all on the .30 in 1.15 timer. Feeling flat. And, this one was just dreamt up on the fly. Time to walk in with more than a sketch again.

5 rounds
Wide grip chins
Bar dips
11 mins.

4 rounds?
Recline DB press x10 @ 65
6 mins.

3 rounds, max reps underbar horz pulls.
3 mins.

7.5 hours - 2230/0600. 48 hours. 21 minutes total, PE: 6.

Squat Day - Oct 3

Buy in
Overhead squats x10
bar/65//
1 min RI.
4 mins.

Squat
x10 @ 135/x10 185/x6 225/x7/x8/x9
1.15 RI
11 mins.

Cash out
3 rounds
Seated calf @ 70 x12
A-frame @ 5 x12
1 min RI
7 mins.

Lights were out with a power outage on the block at DouchyX. No one was in there, all scared away. Some few who did brave it to do shrugs on the Smith machine actually left mid-workout saying, "I want to come back later when there's music. It's wierding me out that it's too quiet in here."
Good riddance.

7 + 2 hours - 2230/0530. 24 hours. 23 minutes total, PE: 7.

Ca - Push, Mostly - Oct 2

Buy in
3 rounds, no RI
Rotator cuff pre-hab x10's @ 7.5#
Max reps neutral grip pulls (10-5)
7 mins.

Push
Bench press, 5 rounds, in .30 on 1.30
10 x135/10x 185/225 x6/x6/x4
Kinda narrow grip.
8 mins.

Antagonists
3 rounds, 1 min RI
Max rep ring dips to bar dips
Max rep Underbar Horz pulls
7 mins.

7 + 2 hours - 2230/0530. 24 hours. 23 minutes total, PE: 7.

Cl Hinge + Cardio - Oct 1

AM
3 Rounds
Hamstring curl x12 @ 125
Extensions x12 @ 180/195/210
45 secs RI
5 mins.

4 rounds
Seated calf x12 @70
Donkeys x12 @ 210
1 min RI
8 mins.

Deads on the platform
4 x10 @ 135/155///
1 min RI
6 mins.

21 mins total.

PM
Row 12 mins (2.6k)
Stair 12 mins @ lvl 4
Row 12 mins (2.6)
... one min calorie row @ 80% (16).
37 mins.

7 hours - 2230/0530. 48 hours. 57 minutes total, PE: 7.

M Bike - Lighthouse - Sept 29

So this wasn't the full 100, but it was worse than Lighthouses past. Old Creek Road up out of Cayucos cracked me. Wrong gearing for such a steep section, spent most of the climb up out of the saddle, just muscling over the pedals. Man, that fried my triceps and put my lower back into spasm mode.
Start to the Docati turnaround: 2:07 - 25 mi, 11.8 mph.
... to Main St Grill in Cambria: 3:36 - 47 mi, 13.1 mph.
... to Sebastian's: 4:07 - 55 mi, 13.3 mph.
... final: 5:13 - 77.8 mi, 14.9 mph. Did that last section from Hearst home in 1:06. 22 miles at 20 mph average - kinda nice ending when we were most tired.
77.8 mi, Strava said 7,947 vertical.

8 + 2 hours - 2130/0530. 48 hours. 313 minutes total, PE: 10.

Wa - Weak Push - Sept 27

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

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

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

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

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

CL - Sept 26

This is Monday's deload Squat day, on Wednesday. Taking everything easy this week in light of Saturday's Lighthouse, and because it's been a good cycle. New cycle on the 1st.

3 rounds x12
Extensions @ 150/165/180
Hamstring curl @ 120
45 secs RI
5 mins.

Squat in .30 on 1.15
x10 @45/x10 @135/x6 @205/x7/x8
7 mins.

3 rounds
Seated calf x12 @70
A-frame x12 @5
1 min RI
6 mins.

7.5 hours - 2230/0600. 72 hours. 19 minutes total, PE: 7.

PullPush - Sept 23

Pull/Push couplets, 4 rounds in .30 on 1.15
Pull ups (10/9/8/6)
Press @115# (10/10/8/7)
10 mins.

3 rounds assistance, same timer
Ring row x10
Curl x10
7 mins.

6 hours - 000/0600. 24 hours. 17 minutes total, PE: 6.

Semi-easy tempo out to Enos End and back. 58 mins out, 54 mins back. Rode one on, one off on the return. Looks like the iPhone dropped GPS for some sections - when I ended the ride, Strava said I'd ridden 33 miles, but once uploaded, it said 31. One of life's little mysteries.
31 miles, 112 mins. 16.8 av.

7 + 2 hours - 2330/0630. 24 hours. 112 minutes total, PE: 7.

Death by CnP + Ca - Sept 21

Quick lunchtime smasher with Scotty D.

Death by Power Clean n' Press
8.5 rounds @ 115#
10 mins.

Ca circuit, 4 rounds
Neutral grip pulls x8/8/6/5
Ring dips x12/11/8/5
Single KB swings @ 40# x11's
1 min RI
15 mins.

8 hours - 2200/0600. 24 hours. 25 minutes total, PE: 9.

Deads - Sept 20

Hinge day is the easy day? I'm slacking.

I'm also feeling hollow from the recent overreaching, so I'm not going to beat myself up over it.

Hinge, in .30 on 1.15
Dead (on the rack, so deep like an RDL) x10 @ 135#/x8 185/x7 205/x5 x6/x10 @135
FtB x10
11 mins.

Calves on the A-frame x15 @5 - these were easy
Seated calves x12-10 @70 - these were hard
8 mins.

8 hours - 2200/0600. 24 hours. 19 minutes total, PE: 7. 220/14.

Ca - Whatever Day - Sept 19

Looked forward to a pull-push hybrid day after squatting. Need some good sleep, I reckon.

5 rounds, max reps in .30 on 1.15
Wide grip chins (x8/7/6/5/4)
8 mins.

Bench, in .30 on 1.15
185 x10/225 x7/x6/x5/x5
6 mins.

4 rounds
Underbar Horz pulls x11
Ring dips x11
Single arm KB swings x11 @40#
1 min RI
17 mins.

8 hours - 2200/0600. 24 hours. 32 minutes total, PE: 8. 220/12.

Wl - Sept 18

Here we are, in keeping with a 4-day cycle on Squat days.

5x Hamstring curl x12 @110
3x Extensions x12 @165/180/195
Timing here got all dicked up, in .30 on 1.15 (welcome to DouchyX)
10 mins.

Overhead squat x10 @45/65/95
4 mins.

Squat x10 in .30 on 1.30
@135/185/205/225//
8 mins.

3 rounds
Seated Calf x12@70/Donkey x12@210
1 min RI
6 mins.

7 hours - 2300/0600. 24 hours. 31 minutes total, PE: 7.

Death by Pulls + Cardio - Sept 17

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

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

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

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

M Bike n' RowRun - Sept 15

Garces 5x to Rattlesnake. Fun little exercise while waiting for Dew to show at SMG - up the Garces loop in 20th gear, then down Union to restart at the SMG traffic light. Then up in 19th gear. Then a loop in 18th, 17th... 16th I couldn't spin up, had to stand up and dance. But I hadn't considered that I could do better than the gearing I'd always been using up that hill. I think I found a good short day Hill workout.
Then we just rode out China grade to Jost to Rattlesnake and back.
33.5 mi, 127 mins. 15.8 mph.

PM
RowRun at BodyX
3 rounds on the C2/treadmill, 1K row/.5 mi run (6/6.6/6.6)
36 mins.

7 + 1 hours - 2300/0620. 24 hours. 161 minutes total, PE: 9.

Wl - Sept 14

Back to the BodyX, and immediately, I'm reminded why I left this place. Out of the clueless zombies Anytime pan, back into the equipment hogging douchebag BodyX fire. First clue this place was built for the Men's Health readership: 6 bench press stations (not including DB benches), only 1 (one) squat cage.

Squat
7 rounds, in .30 on 1.15
x10 @ bar/135/x8 @ 185/////

2 rounds, same timer
x12 Extensions @ 140/155 and Hamstring curls @110/120
(this is where the skinny chick with the towel and headphones laid on the hamstring curl machine and played deafdumbblind)
... + one Extension on the Atlantis @ 120. This is now the machine of choice.

2 rounds, same timer, x12
Seated calf @ 55
Standing donkey @210

8.5 hours - 2130/0600. 24 hours. 23 minutes total, PE: 7.

Overhead n' PP - Sept 13

5 rounds
Hang Power clean and press, in .30 on 1.15
Loose reps, @ 85/95/105/115/125
6 mins.

4 rounds, in .30 on 1.15
Bar dip x12 open/assist @ 25#///
Chin open x10 open/assist @ 25#///
10 mins.

8.5 hours - 2130/0600. 48 hours. 17 minutes total, PE: 7.

Light Squat Day - Sept 11

Monday was an unfriendly, cortisol-ruled day of stress. Today was not much better, as I, at long last, signed out of Anytime. While there:

5 rounds, in .30 on 1.15
Overhead squat x10 @ 45/65//95//
Seated calves x10 @ 70
12 mins.

I keep telling myself that this needs to be an easy week, after the last high-frequency rotation. So, one day on, one day off this week.

Tomorrow, I predict, I will run by BodyX and sign up with their bullshit Big Wednesday Super Discount Special Month-to-Month No Enrollment Fee No First Month No Last Month stupidity. Until I own my own indoor plumbing, I'll have to use the public toilets.

Ca PushPull - Sept 9

21 total rounds in .30 on 1.15:
3 rounds
Press x10-8 @115#
Pull up x10
3 rounds
Ring dip x12-10
Pull up x10
3 rounds
Ring push up x12
Pull up x8-7
3 rounds
Ring row x10

8.5 + 1.5 hours - 2330/0800. 24 hours. 26 minutes total, PE: 7.

M Bike - Sept 8

Little hill work today, Round Mt Clockwise and a trip up Alfred Harrell. Strava says PR's on all the segments, but it didn't feel good, and I wasn't keeping up with the crew.
40 miles, 167 mins.

8 + 1.5 hours - 2230/0620. 24 hours. 167 minutes total, PE: 9.

Cl 11's - Sept 7

4x11 Circuit
Overhead squat @ 45
Extensions @ 175/190/205/220
Hamstring curl @ 125
1 min RI
10 min.

3x11
Overhead squat @ 95
Seated Calf @ 75
1.15 RI
9 min.

... one more. Front squat x11 @ 95.

8.5 + 1.5 hours - 2200/0630. 24 hours. 21 minutes total, PE: 7.

Hinge - Sept 6

Pretty explosive today. Might have done better, but for 90 degrees and summer rain humidity, and Walker coming by to make me drink a couple of Black IPAs before the WoD.

Death by KB swings
2 pood bell, 16.8.
As usual, I probably could've done more, if there was life or money on the line.

-- 2 min RI

5 rounds, in .30 on 1.30
Deads @ 170# x9/10/11/12/13
7 mins.

--2 min RI

Tabata Bag work
9 mins.

8.5 hours - 2200/0630. 24 hours. 38 minutes total, PE: 9.

Press Day Double - Sept 5

AM
Bike to Anytime and back, 31 mins there/31 back.
17 mi, 62 mins, 16.5 mph ave.

Bench press - close to wide grip
10x 135/10x 185/5x 235//4x 235/5x 235//
1 min RI
12 mins.

3 rounds, in .30 on 1.15
max rep chins (x5's)
max rep bar dips (x10)
7 mins.

20 mins. Bench felt better wide.

PM
4 rounds, in .30 on 1.15
Press x10 @ 95#
Cable vert pulls x10 @ 90
10 mins.

6 rounds
Run a quarter on treadmill (@ 5.5/6.0/6.5/7.0/7.5/7.0 and 2%)
FtB x10

3x10, in .30 on 1.15
Rotator cuff work
Wide curl @ 90
7 mins.

43 mins. Taking it easy on the presses to strengthen the shoulder but not bust it up.

10 hours - 2130/0730. 24 hours. 125 minutes total, PE: 9.

Squat Day - Sept 4

After a long weekend of late nights, early mornings, basque, cigars and bad naps, it's time. Using more weight today than for a while, still keeping breathing in check and form spot on.

Loose timer circuit, 4 rounds
Overhead squats x10 @ bar/65///
Hamstring curl x11 @ 110/125///
Extensions x11 @ 170/195/205/220
14 mins.

5 rounds, 1 min RI between couplets
Squat x8 @ 185/225////
Seated calf x12-10 @ 70
14 mins.

9 hours - 2130/0700. 24 hours. 28 minutes total, PE: 8.

M Bike - Sept 3

Panorama to Jost to Rattlesnake to Panorama. Spinning pretty easily throughout, after the initial push up Panorama. 24 mi.

6.5 hours - 000/0630. 72 hours. 93 minutes total, PE: 7.

AR Chins - Aug 31

...a full day off yesterday, but a late night and really wrung out today.

6 rounds of max rep chins (8-3's) in .30 on 1.15

Commuted a bit on the MTB and, a NEPA walk first thing today to drop the car off at the shop.

7.5 hours - 000/0730. 48 hours. 8 minutes total, PE: 5.

Hinge 4's - Aug 29

AM
Death by Power clean - loose timer, more like a ladder to 10 @ 115#
17 mins.

4 rounds, in .30 on 1.15
KB swings w/ 2 pood - 10's-12's
Pull ups (8's)
-- no rest
4 rounds, same timer
Deadlifts x7 @ 170#
16 mins.

PM
Sweating in my damned car as it breaks down in the nasty heat.

10 - 1.5 hours - 2100/0700. 24 hours. 33 minutes total, PE: 7.

Bike to Ca PushPull - Aug 28

AM
To and back Hageman Anytime on the Ridley.
17.6 mi, 69 mins.

Buy in
Death by Chins, 10 rounds
10 mins.

Bench, in .30 on 1.30
Close grip x10 @135/185/205/x7 @ 205/wide gripx5 @ 205/close gripx8 @ 185
10 mins.

Circuit
3 rounds, in .30 on 1.15
Underbar horz pulls x10
Bar dips x10-11 with 35# assist//no assist
Cable neutral face pulls x10 @ 80/70//
12 mins.

Rotator cuff work - 2 sets
4 mins.

Bench felt good, then just faded. Took it easy on the dips - just waking up the elbows.
36 mins.

PM
Light stretching.

8 hours - 2300/0700. 24 hours. 36 minutes total, PE: 8.

Wl - Aug 27

AM
Felt like doing a lot more today, but trying to keep myself in check. Keeping the weights at 85%, the reps textbook, and on squat, a couple in the tank.

Buy in:
3 rounds, one min RI between rounds
hyperflexions x15/16/17
FtB x10-8
Overhead squat x10 @ 45/65//
11 mins.

Antagonists
3x12
Extensions @ 160/175/190
Hamstring curl @ 110+5
one min RI between rounds
5 mins.

Main set:
Squat x8 in .30 on 1.30
@ 135/185/205///
8 mins.

Cash Out
3 rounds, 30 secs RI between exercises
Seated calf x17 @ 55
Squat x8 @205
8 mins.

PM
Stretching, during the 1997 version of Bruce Willis and Richard Gere's Jackal.

7 + 1.5 hours - 000/0700. 24 hours. 34 minutes total, PE: 8.

M Bike AT + PushPull - Aug 26

AM
AT up Panorama on the Ridley. Still dialing in the fit, stopped to raise the handlebars a good inch.
12.5 mi, 48 mins, 15.6 ave.

PM
6 rounds in .30 on 1.15
max reps Press @ 95#
8 mins

5 rounds, loose timer
max reps Chins
curl @ 70
12 mins.

7.5 - 1 + 1.5 hours - 2230/0700. 24 hours. 68 minutes total, PE: 8.

Off, sorta + Hinge - Aug 25

Was taking the day off, but got antsy.

AM
250 single KB swings w/ 30# (125 each)

PM
... a few Black IPAs at Sequoia Brewing and some rudimentary stretching.

8.5 - 2 hours - 2230/0800. 24 hours. 10 minutes total, PE: 6.

B2Ca - Aug 24

AM
Round trip Bike to Hageman Anytime on the Ridley.
17 mi, 64 mins - 34 there, better back.

Buy in: Bench
135 x10, 185 x10, 205 x8/x7/x5, 185 x7, 135 x10
205 felt heavy today. Oh how the mighty have fallen.
7 mins.

Main set
4 rounds, in .30 on 1.15
chins x maxreps (10's-4)
Recline DB presses @ 55's x10
Underbar Horz pulls x10
Horz pulls felt easier than ever today. There's hope.
16 mins.

Cash out, same timer
3x Triangle pull down x10 @80/70//
2x Curl @25
7 mins.

PM
Stretching and Poses.

9 hours - 2130/0630. 24 hours. 95 minutes total, PE: 8.

M Bike Tempo - Just One More Mile - Aug 23

Almost-to-Enos on the Sequoiasaur. After squatting yesterday, there wasn't much oomph at all in the cans. Told myself "Just one more mile" at the 7 mi sign, and, sure enough, turned around at the 6 mi marker.
21.9 mi, 83 mins. 15.8 mph ave.

8 hours - 2200/0700. 24 hours. 83 minutes total, PE: 8. 225.

Wl - Aug 22

4 rounds, in .30 on 1.15
Extensions x12 @ 160/175/190/205
Hamstring curl x12 @ 110
Seated Calf x17 @45's
16 mins.

5 rounds in .30 on 1.30
Squat x8 @bar/135/185///
6 mins.

8 hours - 2300/0700. 24 hours. 22 minutes total, PE: 8.

MTB Hills + Ca - Aug 21

AM
MTB 1 repeat on Alfred Harrell. Spun most everything, working on breathing and staying smooth. Kept the forks uncorked and rode soft the whole way.
14 miles, 65 mins.

PM
3 rounds, in .30 on 1.15
Rotator cuff work
FtB (8's)
Hyperflexions w/ 8# ball 15's
Deadhang chins 8/7/6/6
15 mins.

5 rounds, same timer
Recline DB presses x10 @ 60's
Underbar Horz pulls x10-8's

... one try at bar dips, left shoulder and elbow weren't cooperative.
14 mins.

Some stretching to end the day.

7 hours - 2330/0630. 24 hours. 95 minutes total, PE: 7.

Movement - Aug 20

AM
Death by Cleans @ 95#
8.6 rounds. It wasn't the weight, it was the gas tank.
10 mins.

3 rounds in .30 on 1.15
FtB (8's)
KB swings w/ 2 pood (12's)
7 mins.

PM
Stretching.

9 - 1 hours - 2130/0630. 24 hours. 17 minutes total, PE: 9.

Pull - Aug 19

AM
...rounds in .30 on 1.15
4xmax reps (7's) deadhang chins
then
4xmax reps ring rows (10-8's)
10 mins

8 hours - 2230/0630. 24 hours. 10 minutes total, PE: 6.

Cl Circuits - Agu 18

In a hurry today. Should have broken this all up into smaller couplets/triplets, but it's a volume thing - once I got going, I just wanted to add everything in.

4 rounds in .30 on 1.15
10x Overhead squat @ 65#
17x hyperflexions
11x extensions @ 160/175/190/205
10-8 FtB
11x hamstring curl @ 110/125///
25 mins.

3 rounds, same timer
10x Overhead squat @ 65#
17x Seated calf @ 45's
Rotator cuff cable work @20# (2 rounds)
10 mins.

8 hours - 2230/0630. 48 hours. 36 minutes total, PE: 8.

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