Wod - The Chief - Sept 29

Lost count doing running rounds (gonna pick on Wic and say that I was hoping he'd be counting for me, but he'd just done the WoD and wasn't in the mindset to count to 3) 5 and the pushups on the first round, then I think 4 and the cleans on the second. If the 3rd and 4th were 4 rounds each, and I know I got 4 rounds and the cleans on the 5th, then it was 22 rounds and the cleans this time.

Best prior was 4 rounds each round = 20. But those weren't compiling, just stopping after squats to count the full round. Fewer rounds but more rest.

7.5 hours, 2300-0630 /18 hours. 20 mins total, PE: 9. 213/12.
45/22/34%, 133C-206P. 2430 cal.

Wa - Horz d'Oeuvres - Sept 28

5 rounds in .30 on 2:00
Horz row @ 90 x10, x 10-8 @ 100 / Bench x10@185#, x10 @ 205#, x8 225#, x5 245#, x4 255#, x8 225.
23 mins.

5 rounds in .45 on 1.30
Neutral grip pulls x 10-8 / Chins x8
7 mins

8 hours, 2300-0700 /30 hours. 30 mins total, PE: 7. 214/12.
45/31/24%, 138C-105P. 1844 cal.

Cl - Circuit & Overheads - Sept 27

Another easy day.

4 Circuits:
Extensions x11 @175/195/205/220 - Simplicity Calf x16 @16 - RDL x8 @165#
18 mins.

Cash out:
Overhead Sqt x10 @ 65#, x12 @95#, x10 @ 115#, x8 @ 135#
8 mins.

7.5 hours, 2300-0630 /24 hours. 26 mins total, PE: 8. 211/13.
32/25/43%, 143C-247P. 2733 cal.

Ca - Simplicity Circuit - Sept 26

What to say? 5 rounds with Wic on the Shafter Simplicity trio.
x10's In .30 on 1.15
Pulls @ 14-13, Presses @ 11-10, Bench @ 12-11
One more bench for reps for good measure.

9 hours, 2100-0630 /48 hours. 20 mins total, PE: 7. 213/15.
39/27/34%, 92C-115P. 1395 cal.

MBike - Lighthouse Century - Sept 24

Last time we did this ride, it just felt longer. We rode it faster, and stopped just as much, but I suppose we stopped for shorter breaks. Out at 0700, in at 1500.

Right out the gate I knew I wasn't doing well. Wine tasting and beer drinking on the trip over (Tobin James, Eos, Firestone Walker, Castoro, Jan Kris) with nary a sip of water, then some of the worst sleep I've had in months (didn't set the alarm, just knew that Matty's loud mouth would wake me, but kept turning over thinking is it time? is it time?). Drank my way through the first half of the ride, and didn't really feel myself until the final 15 miles. Didn't have any gas on any of the hills - and the only saving grace is that the skies were overcast, cold and spitting mist all day. Any sun at all and I would have probably gone raisin. The early going was fun though - dripping wet but still warm enough to ride. Didn't feel cold, in fact, until mid-morning. No nasty headwinds north of Cambria. Really nice stop for lunch at Sebastian's in San Simeon, right at Hearst Castle.

6.5 - 4 hours, 2200-0430 /36 hours. 325 mins total, PE: 8.
39/42/19%, 361C-159P. 3945 cal.

Wa - One Toke Over the Line - Sept 22

Feeling pretty darn close to overtrained, eight days straight. Life has gotten in the way of training for so long, now that there's time in the clear (granted, during the lunch hour, and with merely adequate gear) I'm all in. Taking tomorrow off as a road day anyway, tapering for the Lighthouse. Still, couldn't dodge the power cleans today. See how everything feels after the weekend and will re-evaluate the schedule.

Buy in:
4x Power clean & Press
95#x10, 115 x8, x8, 135# x6
9 mins.

Circuit - 4 rounds in 30 on 1.15
Simplicity bench @ 12/11 x11/10 - Simplicity pulls @ 14x10 - Push press @115# x7/6
16 mins.

8.5 - 1 hours, 2200-0630 /24 hours. 25 mins total, PE: 8. 211/16.
40/15/45%, 78C-229P. 2294 cal.

Wl - Lunchtime Legs - Sept 21

Buy in:
Ov Squat 45#x10, 65 x12, 95 x14, 115 x10
9 mins.

Deads:
185# x10, 235 x5, x5, 255 x3
8 mins.

Circuit
3 rounds:
RDL 185 x7/ Extensions 175# x12/ Simplicity calves 16 x16
14 mins.

Cash out:
Back squat 135# x20

7 hours, 2130-0540 /24 hours. 31 mins total, PE: 9. 210/15.
34/13/53%, 70C-287P. 2243 cal.

Ca - Pyramid of 4's - Sept 20

Buy in:
4x10,9,10,9 SDHP @ 115#
in 30 on 1.15, which was the work/rest interval theme for the day.

Antagonists:
4x10
Push press @ 115#/Chin grip pull downs @ 13 on the Simplicity

Main Set(?):
5 rounds on the Simplicities x10
Pulls @ 12/11 - Press @ 10 - Bench @ 10
Did the last two rounds of pressing with the oly bar. It's just better that way.

7.5 hours, 2300-0630 /24 hours. 31 mins total, PE: 8. 209/15.
36/21/43%, 126C-260P. 2453 cal.

Cl - Light, but Lots - Sept 19

AM
Power wheel holds/Power Wheel pumps/ab wheel rollouts
10 mins.

PM
Buy in:
Ov Sqt 45x10, 65x12, 95x10+5 back, 115x10,x10, x10
11 mins

Clean
95#x8, 115#x6 - 5 rounds
13 mins

3x16 Simplicity calves @ 16, then

Circuit 3 rds:
Simplicity calves/extension tops @ 175#x12/RDL @ 185#x5-6
21 mins

8.5 hours, 2200-0630 /30 hours. 56 mins total, PE: 8. 210/15.
40/19/41%, 90C-195P. 2087 cal.

Ca - Death by KB & Pull/Push - Sept 18

Buy in:
Death by KB swings. 10 doubled rounds with the 1.5 pood. 20 was enough, don't think I could have gotten 22 in the next round if I'd tried.

Then, 18 rounds in 30 on 1.15:
5 pulls (8's)/4 ring dips (8's/9's)
5 pulls (still 8's)/4 ring push ups (12's)
80 pull ups, feeling like I needed a rep count above 50.

7.5 + 2 hours, 2300-0630 /24 hours. 33 mins total, PE: 8. 213/14.
46/24/30%, 111C-140P. 2236 Cal.

M Bike - Base Camp - Sept 17

AM
Solo to the base of Round Mt - turnaround at 55 mins, where I bumped into Matt and Walker, who escorted me home. They took it easy on me.
27 miles. 1.45.

PM
Ab wheel/Power wheel rollouts.

9.5 - .5 + 1 hours, 2130-0700 /18 hours. 105 mins total, PE: 8. 214/13.
40/23/37% - 190C-298P. 3750 cals.

Wl - Floor, Bar, Me - Sept 16

Buy in:
Deads
165#x10, 235 x6, 255 x4, x5, x4. It's a grip issue. Those 4's had at least the fifth rep left in the tank, but I was gonna drop the bar. On a side note, Shafter Anytime only has 35's and 25's, and I was pulling 255 thinking it was 235. Sure was light when it was 235 in my mind.
15 mins.

Circuit: 4 rounds
Extensions (top range of motion) @ 220 x11/Simplicity calves @ 16 x16/ RDL @ 165 x7,9,11,9
14 mins.

8.5 hours, 2200-0630 /24 hours. 29 mins total, PE: 8. 214/13.
33/19/48% - 89C-219P. 2243 cals.
I'm up a few pounds and feeling bulky. Not blocky, just like it's all meat and I can move the world.

Ca - Squat n' Circuit - Sept 15

Buy in:
Overhead Squat: 45# x20, 65# x20, 95# x15, x13, x1,7 x15
23 mins.

Main set:
Simplicity circuit, 6 rounds in .30 on 1.15
Pull @ 14/15/14/14/13/12 x8-12 - Iso Press (hold at bottom) @ 12-10 x7-8 - Iso Bench @ 13-10 x7-8
16 mins.

9 hours, 2200-0700 /48 hours. 39 mins total, PE: 8.
41/19/40%, C-159 P-337, 3696 cals. A good day shitcanned by 3 pieces of pizza.

Wl - Rackless - Sept 13

Buy in:
Ov Sqt x13-12's @ 45-65-95-115#
9 mins

Front Squat
115#x10, 165#x6 x7 x6 x6
14 mins
Tried to do 175# on the last set but failed to clean it off the floor. Man, I want bumpers. Doing squats with just the deck and the bar is cool.

Circuit Omissions
2 rounds
Simplicity calves x15, Extensions x10, Seated curl x10, Romanian DL @ 115 (first)/135 (all after)
Dropped the Seated curl, then DLs, then Ext, for 5 sets of Calves.
14 mins

9.5 hours, 2130-0700 /24 hours. 39 mins total, PE: 8.
34/16/50%, C-74 P-226, 2055 cals.

Ca - Pull n' Power Clean - Sept 12

5 sets of 3 Sqt Cleans + 7 Hang Power Cleans
@ 95#/115#/135#//
15 mins,

Then, 8 rounds of 6-8 Simplicity pull downs in 30 on 60ish @ 15 (about 5 sets) and 13 (last 3 sets).
12 mins.

6.5 hours, 030-0700 /30 hours. 27 mins total, PE: 8.
21-36-43% - 156C/186P - 1711 cal.

Goblet Squat Demo - Professional Edition.

Hotel Modicum - Sept 11

7 rounds x 10s of reclining presses with neutral grip/6 of inclining presses with bar grip @ DB 50#'s - in 30 on 1.15 - 16 mins.

11 tabata rounds of bottom-to-bottom goblet squats with 35# - 6 mins

5 rounds of plank-pulls with 35#s (too much), 25#s (still too much), and finally 20#s.

8 hours, 2230-0700 /72 hours. 29 mins total, PE: 7.

M Bike - Sept 8

Sumo pulls yesterday, or just an accumulation of bad rest? Either way, the legs didn't have it today.
Up Panorama, down Rattlesnake, back on the bike path. Climbing feels good, power output on the flats was flat.

8 hours, 2200-0600 /18 hours. 92 mins total, PE: 8.

Ca - Nameless Anon - Sept 7

Terrible sleep.

5 rounds, in .30 on 1.15:
Simplicity pulls x8 @ 15/14
Simplicity bench x7 @ 14
Push press @ 95 x10 /135 x5 /115 x/115/115
...one more pull set for good measure.

Cash out:
SDHP x10 @ 95#/ 3x8 @ 115#
Somethin' like that.

6 hours, 000-0600 /24 hours. 23 mins total, PE: 8.

Cl - Sept 6

Buy in:
Ov Sqt with bar only
3x10
Front Squat @ 95/115/115#

3 rounds:
Extensions x7 /Seated curl x11 /Simplicity calf x15

Cash out:
3x8/10/10 Front Squat @ 135#

7 hours, 2300-0600 /36 hours. 25 mins total, PE: 6.
42/17/41, 31 C-92 P-226, 2299 cals.

M Bike - Sept 5

Out to Enos and back (thankfully, as I don't want to stay out there) on Walker's Kestrel. Quite a few stops to adjust seat height, etc, but lots of steady state work.

72 hours. 124 mins total, PE: 7.
39/27/64, 34 C-212 P, 2972 cals.

Ca - Lunch Circuit - Sept 2

Buy in:
Ov Squat x 10 @ 65# 3 rounds/ Easy calves on the Simplicity x15 @ 14

Main Set:
5x (7's mostly)
Simplicity Pull @ 14/15, Press @ 12/11, Horz Press @12
in 30, on 1.15s

Cash out:
Same as Buy in.

7 hours, 000-0700 /72 hours. 25 mins total, PE: 8. 211/11.

Bike + PullPush - Aug 30

AM
To Darrell's turnaround and back. The new slick on the front wheel makes a difference. Started off with 14 mph average, and just don't have the discipline to ride easy.
10.88 miles, 16 MPH.

PM
Simplicity pulls and press machines, 6 rounds each.
Pull: 15x8,16x7,17x5,17x5,16x8,15x8
Press: 12-13-14-14-13-12 - 6's mostly.

8.5 hours, 2200-0630 /12 hours. 41 + 15 mins total, PE: 7. 212/14.

LP - Aug 29

Squat 135/8 - 185/5 - 225/5 - 245/5x4
RD 135/10 - D 225/5-245/5 - RD 155/7-/8
Free Bench 155/8 - 205/8 - 245/5 - 250/5-/3-/5

Squats didn't feel heavy, it's just mental. Deadlifts need work. And, the irony continues as the bench is still heavier than them both. Only managed three on the second work set only because I wasn't ready. For all that, it's good to be going heavy again. I'm built for it.

Cash out:
4x20 to 12 Seated Calves @ 70

10.5 - 2 hours, 2030-0700 /72 hours. 50 mins total, PE: 7. 210/14.
63/12/64, 31 C-63 P, 1252 cals.

LP - Whatever the Fock - Aug 26

So, two days of cortisol, worry, and appointments. Training can supplant real life, but we're training to blunt the effects of real life's bruises, right?

AM
Couldn't sleep. Got on the MTB, but my legs were so hollow, I shut it down at Yokuts and did pull ups in my bike shoes and helmet.
8 rounds max reps in 30 on 1.15 of chins, neutral grips and some pulls

PM
1x10 press @ #115/5x135 x 4 rounds
1x5 squat cleans @ #115/5x5 @ #135

Anytime Shafter sucks shite so badly, it's just a tortuous hell to get what I got today. There's one bar and nothing else. Afterwards, tried to forget it at Lengthwise.

7.5 hours, 2130-0500 /12 hours. 28 + 13 mins total, PE: 6. 211/14.
28/20/52, 102 C-287 P, 2814 cals.

MTB - Aug 23

What's up with 205# this morning? Today was a 15 year BW low.

AM
Jewetta turnaround this dirty-air morning, in the weeds on the singletracks - taking it easy but pushing circles down on the aerobars when back on the asphalt. Picked up a crawdad trying to crawl across the bike path on the way back and took 'm home.
Used Runkeeper this time, it continues to log when stopped, so the moving average is dicked up.
15.18 miles - 4:28 min/mi.

Three weeks ago I did this on the pavement all the way in 59. Four weeks ago on the pavement in 61. Next time no stops for crayfish, and we'll see if I can't break an hour on the dirt.

PM
8xmax pulls in 30, on 1:30 on the Simplicity machine @ 14x12/15x10/16/17x5/17x5/16/15/14x12. Scap pulls after I couldn't rep out, usually set the grips "down" after 20 secs as the grip went.
12 mins.

8.5 hours, 2130-0600 /12 hours. 67 + 12 mins total, PE: 8. 205/12.
29/30/41, 163 C-227 P, 2178 cals.

LP - Aug 22

Ov Squat 45x10, 65x10, Back Squat 205x5, 225x5, 235x5 for 4

Romanian Dead 135x10, Dead 205x5, 235x5 for 2

Bench (Smith) 135x10, 225x5, 240x5/x5/x6.
37 mins.
Squats felt good, Deads felt bad, Bench felt light.

Cash out:
A-frame singles x8 @3, seated @ 45 x12 for 2
4 mins.

8.5 hours, 2200-0630 /24 hours. 41 mins total, PE: 8. 212/12.
37/18/45, 83C-209P, 1969cals. Today was a good day.

S Run + Pulls - Aug 21

Run to Yokuts - 16.20.

7 sets of strict chins, 30 on, 45 off, falling into the 3 - 8 rep range.

11 rounds of 5 box jumps and hill sprints, in 18, on 53.

Home in 14.10. Grabbed a couple of rocks on the way back.

Side note: running continues to dick up my left achilles. I was hoping that subbing all the biking for the running these last couple of weeks would have made some sort of difference, but it's throbbing as I type this, so. Fock running for a while.

8.5 hours, 2200-0630 /12 hours. 55 mins total, PE: 8. 212/12.

AR - Death by Push Press - Aug 20

Buy in:
4 rounds Ab Wheel rollouts/Power wheel pumps

Death by Push Press
9 rounds @ 123#
Testing the shoulder, felt fine. Strict pushes, mostly. Didn't hammer out max rounds, just easy.

Cash out:
3x20 KB swings @ 1.5 pood

8.5 hours, 2200-0630 /60 hours. 25 mins total, PE: 6. 212/12.

MTB Hills - Aug 18

Cracked 207 today, just when I was wondering if 209 was a set point.

Up Alta Vista to do Alfred Harrell twice, then back the same way, through the Circle. Not much remarkable today, save for the fact that I felt stronger on the second rep than I did on the first.

8 hours, 2200-0600 /36 hours. 65 mins total, PE: 8. 206/14 post work and eats.

Ca - Simplicity LP-ish - Aug 17

Going heavy with the dopey Simplicity machines at Anytime.
5 roundsx5 min: 40 on, 55 off with 5 extra warning.

Pull @ 16, 5 + 5 scap pulls
Press @ 10 round 1, then 13 - Isos in up position
Bench @ 11 round 1, then 14 - Isos same

Turned my right shoulder into hamburger doing the isos. Try 'em low next time. Or, next time, maybe the stupid box will have some free weights.

9 hours, 2200-0700 /20 hours. 26 mins total, PE: 8. 209/11.

LP - Aug 16

Bit of a rush today, skanked a bit on the Bench press, but since I did it on the Smith machine last time, I was approaching this tentatively.

Squat: 45x10, 65x10 (ov) - 185x5, 205x5, 215x5 x3 rds
Dead: 45x10, 135x10, 225x5
Bench (free): 135x10, 205x5, 225x5, 245x3 (fail), 235x5, 245x5 (win)

Says something about my training history that I can walk in pretty cold to the bench after not really having done it for - what? - 10 years and go heavier than both Squat or Dead. Without a spotter. This will change, though. I predict the bench will get stuck very soon, while the Squat and Deads won't until winter. Fingers crossed. Although the squat does feel good. Not light, but good. Especially as it's pushing on my left shoulder when my arm's crimped back.

9 + 2 hours, 2200-0700 /36 hours. 31 mins total, PE: 7. 212/16.

MTB Brick - Aug 15

Steady state on the MTB to River Walk. 27 there, 26 back.
6 repeats up the West side of the ampitheater hill. 8 mins.

6 +2 hours, 030-0615 /18 hours. 67 mins total, PE: 8. 210/11.

Ca - 100 Tabata Pulls - Aug 14

100 pulls on the Carp beach bar. The best bar around, bar none! Tabata count, 5 reps per round, 20 rounds. On pull number 92, the skin on my right hand popped. Gonna lose that callous, but for now it's just sliced and burns.

Last time I did Angie, it took a lot longer to do 1oo. Using a tabata timer, it's a pretty good way to get to 100 in 10 mins.

9 -1 hours, 2230-0730 /24 hours. 10 mins total, PE: 9. 215/9 PM.

AR - Hotel Modicum - Aug 13

Thursday and Friday night's sleep was pretty terrible, tent camping with the JH group at San Simeon. Bad food, just laying around, no stretching... both days were just off days, which I think I needed. I needed this short, high-intensity work too. Seemed just right for the day.

Tabata -
10 rounds, 30# DB thrusters (10-7) each.
9 rounds, back flyes on the pec dec. These burned more than you know.

9 -1 hours, 2130-0630 /48 hours. 10 mins total, PE: 9.

Ca - Where It Don't Hurt - Aug 11

AM
Legs were too wasted to get up and ride hills today. The better part of valor?

Dropped in the gym, since I'm outta town for the next couple, and even though I'm a bit overtrained, I can't just let this go. So, doing in what's not sore.

PM
Buy in:
5x Romanian Deads @ 95x10/x10/115x8/x10/x12
4x10 Seated Calves @ 70
18 mins.

Main set:
10! Hourglassed Chins/Bar dips on 1.20
Did everything unbroken but the final 9 and 10 dips - that last 10 went in twos... when it gave out, the wheels just flat fell off. Best to start with the 10 dips and one pull up, if I remember next time.
13 mins.

9 -1 hours, 2130-0630 /27 hours. 31 mins total, PE: 7. 209/15.

LP - Aug 10

This feels easy, since it's not so dense. Still, kept the pace up with 1.30 RI. Still trying to balance going heavy with going fast. Maybe there will be something to all of this - easy days are too hard and hard days are too easy. Here, the heavy days have been too light, and the metcon days have been too slow.

Squat: 45x10/65x10 (both OV)/135x8/185x5/205x5 four rounds
Press: 135x5/155x3/145x5/x4/x5
Power Clean-Clean: 135x4/x5/x5/x5 (sq clean)

I'm going to do full squat cleans from here on out. There's no reason for me to cheeze on theeze.

7.5 hours, 2200-0530 /18 hours. 41 mins total, PE: 7. 210/13.

M Bike + LP - Aug 9

AM
Dew pulled me to the RR bridge near Enos and back on a gorgeous morning. 17.4 mph average, but I spent most all of it in the pocket, just trying to hang on. Aero bars make a difference though! Gonna get a slick and throw it on the front wheel at least, since I don't have anything but the becoming-a-cross MTB to ride.

PM
Day one of week one as I start LP.
Bench (shitty Smith Machine ... beggars) 135x10/185x10/205x10/225x8/235x6/245x5
Squat 45x10/65x10 Ov/95x10/135x8/155x8/185x5
Dead 135x10/205x5

7.5 hours, 2130-0545 /24 hours. 90 + 35 mins total, PE: 9.

S run - Mile Test - Aug 8

I ran this three months ago in 7.23. Today, 7.30. I've dropped 9 pounds - was at 218 then - but I do remember selling out on that run. Today I was trying to find my stride the whole way, and really giving 85%. Guess that's how I've been training - kinda easy.

Anyway, I was thinking that I'd beat my last time even in cruise mode. I just need to lay down a base, which I will do on the bike here over the next phase of linear progression. Then we'll see about adding speed.

73 degrees today and pretty thick air.

7 hours, 2300-0600 /24 hours. 27 mins total, PE: 9.

WoD - Push, Pull, Tug & Tow - Aug 7

4x10
Press @ 120#/Pull up/KB Swing 1.5 pood
400 m run

rd 1: 5.04; 2: 6.00 (had to wait for the dog); 3: 5.29; 4: 5.08.

Cash out:
4x10 ab wheel rollouts & power wheel pumps.

7 + 2.5 hours, 2300-0600 /24 hours. 21 mins total, PE: 9. 209/13.

MTB - Round Mt - Aug 6

Took an AR day yesterday, two bouts with the ab rollouts and power wheel.

Got up early today and solo'ed Round Mt road. Took it pretty easy - 85% effort on the North side climb - and generally 80% throughout. They're tearing up the road in the Poso area, good day to ride the MTB through there. Felt sorry for the roadies.
56 mins to Ambermill up Chester, 27 to the climb, 24 up, 27 to the old (now defunct) water by Okihi, 43 home. Finished in just under 3 hours. 85 degrees today.

7.5 hours, 2230-0600 /36 hours. 177 mins total, PE: 8. 210/13.

MTB Hills + Wa - Shot in the Dark - Aug 4

I need to start tagging these logs with nutritional information. Adding the bed/wake times is a telling factor. I'd like to mention cals/dehydration/PCF% consumed ... and some other things from Dan John's recovery scale. Just not today.

AM
Two repeats up Alfred Harrell on the MTB. 22 to get there, 6/5.30 to climb the bluff each time. Hammered on the second one, and boogied home down Panorama. Note that when they warm up the horses on the north side of Calvary Bible, it really makes that section at the base of Manor a dusty, nasty mess to breathe.

PM
Buy in:
4x10 Ov Squats @ 45/65/95/115
Left glute still feels a bit torn.

5x8
SDHP @ 95 (1st)/105(4) - Incline DB press @ 70's - Cable row @ 100
30 secs RI between items (not rounds)
This was a good rest interval. I was a bit gassed, but I'm going to grow into it. 70's don't feel heavy, just have trouble cleaning them up off the floor.

Hey, maybe I'll work on cleans.

8.5 hours, 2130-0600 /18 hours. 60 + 31 mins total, PE: 8. 210/13.

Cl - The Minimum - Aug 3

No, it's not a WoD, although I wish it were. Then I'd have something to crow about today.
Instead, I squeezed in what I could during lunch hour between morning and evening meetings.

4x max reps (10's)
Simplicity Lunge with ROM (3/6/8/8)/Ext @ 205/Seated curl @ 130/145/Simplicity calf @ 16
One more lunge just to say F.O. World.

I thought the Anytime Fitness in Shafter was going to be my savior. It just sucks.

7 hours, 2230-0545 /24 hours. 18 mins total, PE: 6. 210.

MTB + Ca - Aug 2

AM:
Steady-state MTB to the Jewetta turnaround. .5 mi/mile one-gear accelerations, but nothing grueling. 59 mins.

Noon:
5x max reps circuit on the Simplicity machines at Shafter Anytime.
lat @ 12/13/14/15/16; shoulder (singles) @ 10/11/12/12/12; bench @ 12/13/13/13/13.
Bench can use a little work, methinks.
45 on, 55 off each. 24 mins.

7.5 hours, 2230-0600 /24 hours. 84 mins total, PE: 7. 209/13-11.

Mixed Run - Aug 1

Easy dog trot over and back to Yokuts. Ankles were crunchy, but they felt better afterward. 15 over, 15 back.

There, 5x max rep chins with scap swings in 45 on 2.00.

8 hours, 2230-0630 /24 hours. 40 mins total, PE: 7.

Enjoyable as Fuck.

One: doesn't look like truth in advertising to me.

Two: if it's true, then you don't really need the shirt to tell everyone, right? They should just know.

Three: you're mixing your metaphors. Can't you be Hard as Nails? Nails are hard, aren't they? Hard as Rock. Hard as Steel. Hard as a Rogue Beater Bar.
Or did you just want to use the F-word? If so, shouldn't you be Sticky as Fuck? Intimate as Fuck. Fertile as Fuck.
I'd say Wet as Fuck, but you're not even sweating.

Crossfit, I love you. But when you let stuff like this go without challenging it, I hate you. Allowing wimps to posture makes all of Crossfit look dumb as fuck.

MTB M Bike - Hart Park Sunday - July 31

A fasted cardio day on the bike with Dew, out to Hart Park and back. No real pushing, just easy and spinning all hills. Sucked Dew's wheel a bit in the sections where you'd really rather be on a road bike. Picked up a couple of caches out that way on the way.

7 hours, 2300-0600 /24 hours. 110 mins total, PE: 6/7. 210/13, post everything.

MTB + Hills - Embankment Bluff Brick - July 30

Last time I did this, 11 months ago:
MTB to the emBankment bluff. 18 mins there, 15.25 back.
5x the half-bluff in 2.00/1.44/1.38/1.32/1.50 on 4.30.

Today:
18 mins there.
5x the half bluff in 1.38/1.36/(?-tapped the timer)/1.34/1.38 on 4:30.
Cruised back, picked up one of MacCapt's No CRAP left behind caches.

Anyway, I remember turning myself inside out to get those times last year - today, I pushed, but not 100%. Just when I was sure I wasn't showing any performance improvements, a ray of sunshine. Had an off day yesterday too, sure that helped. On the other hand, feeling the left-side high-hamstring/glute tear from Badger.

8.5 hours /48 hours. 70 mins total, PE: 9. 210/12.

MTB - Easy Rider - July 28

Half mile accelerations out and back to the Jewetta keyhole, ratcheting up a gear at the mile markers. An hour is pretty much par for the course. Purty morning, testing out the "fasted cardio" theory. Not really pushing, never out of breath or hammering.

Don't tell my downhill forks they're being used for cardio.

7 hours/18 hours. 61 minutes, PE: 7. 211.

You Wouldn't Understand.

AR - What the Hell, Ca is Simple - July 27

Buy in:
4x20 pumps/x13 Simplicity seated calves @ 13

Then:
Simplicity circuit-ish - 40 seconds on, 45 off the trio, in sequence
Simplicity pull downs @ 8/9/10/11/12
Simplicity iso overhead press @ 8/9/10/10/10
Simplicity iso bench press @ 8/9/10/11/10

So, next time you start heavy and go down from there. 35 seconds on, 45 off.

7.5 hours/30 hours. 34 minutes, PE: 7. 210/15.

16 Week Weekly Weight Progression

16 Week Weekly Weight Progression

Week 1: 5x10x60% (5 sets of 10 reps @ 60%)
Week 2: 5x8x65%
Week 3: 5x5x70%
Week 4: 5x3x75%
Week 5: 5x10x60%
Week 6: 5x8x70%
Week 7: 5x5x75%
Week 8: 5x3x80%
Week 9: 5x10x60%
Week 10: 4x8x75%
Week 11: 4x5x80%
Week 12: 4x3x85%
Week 13: 5x10x60%
Week 14: 3x8x80%
Week 15: 3x5x85%
Week 16: 3x3x90%

WoD - Beerless Badger Blackout - July 26

Will there be one left behind?

Nearly drove by yesterday. I felt great at noon today. By the time 5:00 o'clock rolled around, I was feeling less so. Damn Walker messaging pics of LW summerfests in front of my eyes. Damn Badger got me dreading what I was knowing I was going to feel.

At least I did the right thing and hung in and did the WoD, and did all of it.

First set of cleans. Felt like where my left hamstring ties into my glute was torn. Just do them and they'll feel better ... you'll go numb. 5x6 @ 103# - used the junior bar so no one would mess with my bar when I was over on the treadmill. Round two was better, just forced myself to pick up the bar and the body knows what to do - not to mention the fantasies of only doing 2 rounds, 60 reps is enough of a rep count. Round three, my back was pretty tight, and all of it was pretty much gone. Hard to keep count, keep from feeling like passing out after standing up.
Pull ups: 8/7/6/etc. Felt good, just gassed.
Ran the 880's @ 1.5%, 10 minute pace.

Round 1: 16.19
Round 2: 17.54
Round 3: 17.56

52.11. 8# more on the bar than last time, which, now that I check, is more than the 95# Rx'ed. Dumb! But the time was way off the mark. Since the cleans are the heart of this shizzle, next time, I will own.

9 - 1 hours/24 hours. 58 minutes, PE: 10. 211/15 - 210/10 pm.

Wa - July 25

Nearly drove on by the box today. Part of the workout is mastering the self, on days like these.

6x 7-10 reclining DB press @ 65#s/5x 7 cable rows @ 80#
1 min RI

4x 7 chin ups/3x 5-6 push press @ 123#

8 hours/36 hours. 29 minutes, PE: 7. 209/15.

Mixed Run - July 24

Run to Beach -10, 8 home with a sub-3 around the long block with Maylow.

8x max reps pulls at the park.

7.5 + 2 hours/48 hours. 31 minutes, PE: 9. 211/14.

WoD - Woody - July 21

You know, everytime I do this run/work/run WoD, I fully expect to blow apart the workout in the park section - 12 minutes, say - and everytime I end up taking just as long as the runs.

out: 25.13
pulls/dips/kte: 23.10
back: 24.44
I did this back in Feb in 73 minutes too, without any real running back then (25 mins there, 23 mins doing work, 25 mins back) ... I am not getting any faster.

Pullup bars were wet, and then my hands were sweaty, but I really just had a heckuva time trying to hang on. Grip is weak.

7.5 hours/36 hours. 73 minutes, PE: 8. 208/12.

Train Grade and Wl - July 19

AM
13 there, 13 back, with a lot of futzing with the timer on the way. 6 repeats in .50 on 3.00. Recoveries are easier, but my feet aren't any faster. Still tough to make it under the wire in 50.

PM
5x good form max rep deads @ 135#/155/185/185/185 - 10/8/5/6/5
one more drop-set 10 at 135#
1.5 min RI

then
4 rounds of 10s/12s:
extensions @ 205/curl @ 135/A-frame @ 5/seated calf @ 45
1 min RI

7.5 hours/12 hours. 45 + 28 minutes, PE: 8. 209/11.

Wa - Push Pull - July 18

Working on 5 hours sleep. But AR week is over, and it's time.

5x 8/7/7/7/7 Push press (strict) @ 123# (junior bar with 45s#)
1 min RIs

5x 8/7/8/7/7 SDHP with same
1 min RIs

3x 5's dips/dead hang pulls
1 min RIs

5 hours/24 hours. 25 minutes total, PE: 6. 211/11.

MTB and Pulls - July 17

AM
Three reps on the MTB over Ada, Chimes, Ada in an hour, with a little hiking break to bag a cache on the hilltop overlooking Lover's Cove. Spent a lot of it in the granny gear, but it felt great. Love the air here, the views, and the grind. As we've always said, a powerful sensory experience.

PM
6x max rep pulls on .50 rests with neutral grip

AR - Kayak and Snorkel - July 15

Doing a lot of snorkeling this week. At first, had to force myself to think outside of setting aside workout times, but just keeping moving comes naturally on this island, and, I'm really ready to just AR all week. Granted, I've logged three workouts this week, but after double sessions, it feels easy - and easier than I've been on myself here than in years past.

Midnight movie last night for the premiere of the Harry Potter finale, and too much wine. A late start and 3 hour tour on the kayaks to Willow Cove and back. Lots of snorkeling today too, again.

AR - Dive and Pulls - July 14

Hour dive off of Casino point, with some nice highlights. Explored a little cave, saw a moray eel, tooled around until too cold to continue.

PM
10xmax reps chins/KtE .50 on, .50 off
Snorkeling

Hill Run - Fire Road - July 13

Easy uphill to check up on the Catalina Stables cache, then hard to the turnaround at the campground, then hammer up and back. Felt stronger as the run went on. Absolutely light of foot springing up the hill back to the golf course.

PM
Snorkeling. Hey, it's an AR week. But there's nothing that easy about it. Pushing those turbofins leaves my legs feeling hollow the next day.

63 minutes, PE: 8.

WoD - Catalina Cindy - July 11

Last time we ran this WoD, I only got 11 rounds. Same shrimpy playground monkey bars with the neutral grips and no room for kipping, but managed 16 2/3 rounds. Pulls got hard, pushups just slowly accrued, and the squats simply served to gas one out. Used the iPhone and did rounds on the minute/minute and a half. After doing Chelseas, 20 minutes seemed short. Not fun, but short.

PM
Snorkeling.

Off - Velocity Day 28 - July 10

Final day of Velocity, totally blew it up with day one at Catalina and a trip to Luau Larry's and out on the patio at Antonio's. Needed a day off, and needing this AR week, as I'm feeling very overtrained from the hi-freq cycle.

Dice Deals - Velocity Day 27 - July 9

Buy in:
2 sets max reps of
ab wheel rollouts, then power wheel face up, then power wheel pumps, then one more rollout

24 mins on the die, with 120# barbell
Die contained cleans, thrusters, push press, romanian deads, ring dips
dips came up four times, push press a few, deads and cleans a couple ... the overhead sqt and thruster sides only came up once.

7.5 + 1.5 hours/30 hours. 15 + 24 minutes, PE: 7. 212/14.

Common Courtesy is only for the Common.

I live in what, until the recent housing boom and ensuing bust, was small-town America. A mid-sized city that still had a main street USA feel. Go to the store, see three people you know. Go out to eat, there at the table across from you is someone from high school. Get on an airplane, sit next to someone from church or the old neighborhood.

Someone from the big city might find this stifling. How is one supposed to carry on illicit affairs or other dirty deeds under this kind of scrutiny? Only those who have lived with the solitary confinement of walking through a city composed of cold concrete and disinterested strangers, and has capitulated emotionally to that vacuum of anonymous loneliness might think that numerous acquaintances would be an impediment. In any walk of life, knowing people and being known by them should be bedrock-foundational to a fulfilled life. These truths are so self-evident that they sound vapid: People are important. Relationships matter. To have a friend, you must first be one.

One measure of the small town's regard for people is the Friendly Greeting in Passing. The big city counterpart is the Avert the Eyes and Say Nothing. Why the difference? You must not be from around here, because here in the city, the Friendly Greeting on the sidewalk simply isn't done. No one knows why. Too many people to reasonably greet? Self-preservation because you don't know who's a crazy who will take your "Good Day" as a "Stalk Me?" If asked, I'll bet that's the rationale. But only at the conscious level. I think the unwillingness is laziness, or self-centeredness, but mostly an ingrained disdain for people in general. Just as the city is full of people; people everywhere become a hindrance, an impediment, merely many obstacles as I try to get about my more-important-than-theirs business.

The deep psychology of kindness in the city is another post. I don't really need to point out the big city's shortcomings here, except to note that smaller usually is, and should be, kinder.

Enter the jogging trail. In my travels, I've found this to be the measuring stick of the heart of a town of any size: is there still a small-town friendliness to be found in the sub-city? Is there still a small town want in this city for people to connect with other people? Somewhere where even in the largest of the large, people can regard strangers with courtesy? The dance club or bar doesn't work; shoulder past me, dig me or fight me. Even the church or the business club, individuals shield themselves. The runner's road/bike path/jogging trail in each city is the place where a sliver of the population shows up with no real pretense. Here, everyone's looking weary, sweaty, and, noting each passer-by in the same condition, looking each other in the eye with a mutual respect. The premise here is These people are me.

People passing each other here nod, wave, say Hellos, Keep it Ups, or even See You Back Out Here Tomorrows. These tiny gestures are the indicators that here, even in a large and mostly impersonal city, there's hope that people can value one another.

Back to my formerly-friendlier-but-growing-less-so mid-city-sized town. Out for a run on the bike trail, I noticed today that some don't get it. They must not be from around here. The university professor with coke-bottle lenses pedaling the three-wheeler is an import from the big city, the mid-50's man walking in his straw cowboy hat is an import from someplace where the prevailing culture is too macho for men to greet other men, the girl running with her headphones and designer glasses is an import from that disaffected internet-nannied generation where people are pixels – but, for the most part, most do.

The fat guy on the mountain bike nods coming and going. I'm in better shape than him, but he's still me; we're both out here working. The stick-thin and speedy cross country kid does the same. He's in better shape than me, but maybe I'm him in 25 years, still out here working. He acknowledges that with a fist pump. The old lady who walks her dog on the path every day to feed the feral cats under the bridge, she says hello. We're both morning people, we're both interested in the welfare of those cats (granted, at differing levels of involvement).

Here on our bike path, most people still feel connection. Most still show the courtesy. There's hope for my town. Let us continue to feed the hope with sweaty smiles.

Dice Run - Velocity Day 26 - July 8

AM
Apple juice before the run - felt great for the first section. Stack up a couple sets of squats and burpees, and a 66 on the box jumps, and the return trip felt pretty bad. Really hot and muggy today ... that sucked.
26 out to the skatepark, 22 back.

No PM. Fridays are turning out to be a bad day to schedule PMs.

7.5 hours/12 hours. 49 minutes, PE: 9.

Murph + Wl - Velocity Day 25 - July 7

AM
Medi-Murph to Yokuts with 8 backward tenths. 16 there, 17 home.
There, 5x max reps pulls (5+3's) on 1.45.

PM
Buy in:
8 tabata rounds of dead bugs/planks.

3x
10 extensions @ 240/11 seated curls @ 145/12 A-frame @ 6/12 seated calf @ 45

2x 8 front squat @ 115 + one more round of the calves

4x 10 romanian deads @ 115

2x10 front squat @ 115
Everything today with good form.

Stayed right in line on the dietary stuff today.
8.5 hours/36 hours. 41 + 39 minutes, PE: 8. 212/12.

S Run + Wa - Velocity Day 23 - July 5

AM
5x Train grade in .50 on 3:00. I didn't make the first two on time. Theme for the day: Overtraining may bring about physiological changes, but it degrades performance ... and, it feels bad. 12.35 there, 12.39 back.

PM
Buy in:
16 tabata plank/side planks/dead bug rounds, 4 each.

6x 10 on 2:00, RI between each
neutral grip pulls/reclining DB presses @ 65s

3x 5 on 2:00, RI between each
Push press/SDHP @ 115#

This was supposed to be a Ca workout, but the RI was so long, there's no way to rationalize it. Needed all of it too, just nothing left.

8 hours/18 hours. 41 + 49 minutes, PE: 9. 212/15.

Death by (heat) - Velocity Day 22 - July 4

Noon, after the Westchester 4th parade. 106 degrees f.

Death by cleans with 120#. So friggin' hot, that the bar scorched my hands on the first pull. Wrapped it with a towel and make it through 6.6 - was it the heat?

Finished with 1x5, then 4x10 deads on the minute with the same bar.

9 hours/30 hours. 13 minutes, PE: 9. 212/15.

Mixed Run - Velocity Day 21 - July 3

AM
Run to Yokuts - 16 there, 19 back. 80 degrees and muggy. 6x max reps pulls/chins/5x max reps dips. 20 mins.

Finished with 16 rounds of tabata punching.

8 hours/48 hours. 56 + 8 minutes, PE: 9. 212/15.

Dice Run - Velocity Day 19 - July 1

AM
Dice run to the skatepark. 14 rounds, including the recline pulls and box jumps. Liked to have died with 3x mountain climbers on the way there, 66 box jumps on the first round, and 3x burpees on the way back. Hamstrings were wanting to lock up after those romanian deads yesterday.

PM
Was going to have a Ca day, but blew it off for LW. It's Friday, I was feeling thin, and just shot for the fail on today's velocity after a super day yesterday.

8 hours/12 hours. 45 minutes, PE: 9. 217/10 PM.

S Run + Cl - Velocity Day 18 - June 30

AM
10x Tenth mile sprints, one on, one off.

PM
Buy in:
Bar only Snatches.

2x10
Overhead sqts @ 95#/curls @ 145/extensions @ 220#

4x10
Romanian deadlift @ 95#

3x10
Overhead sqts @ 95#/seated calf @ 70#/A-frame @ 5

Cash out:
4 tabata rounds plank/side plank/dead bug/side plank

8 hours/36 hours. 33 + 39 minutes, PE: 8. (215)/13.

Velocity Explained.

Today's more than an AR day, it's completely Off. Good day to catch up on this program reporting.
Check the chart below, last week was my heaviest frequency since my triathlon days. Any day in red is a day I blew up the Velocity-ish program.

Coming in, I logged two weeks on the Lose It! app. Nothing special, just an eye-opener in a couple of grand ways: one, I thought I was eating twice the amount of protein that I actually was eating, and two, I was eating more than twice the carbs I needed to be eat- er, drinking.
Oh yeah, I wasn't exercising worth a crappé either. Here are those control weeks:
Yes, scroll like heck, blogspot is retarded.

Control	Fat	Sat. Fat	Carb	Sugars	Protein	F/C/P%	Calories	Exercise
M30 c1	117	35	88	6	101	58-20-22	1840	-
T31 c2	165	50	226	49	152	50-30-20	3058	1x 30 mins
W1 c3	138	35	159	38	128	52-27-21	2437	-
T2 c4	159	44	144	38	122	57-23-20	2886	-
F3 c5	127	38	210	58	109	47-35-18	2690	-
S4 c6	120	38	88	26	142	54-18-28	2403	1x 31 mins
S5 c7	99	30	336	74	93	34-51-14	2700	-
Week c1	132	39	179	41	121	50-30-20	2573	2x 61
M6 c8	102	32	341	90	108	34-50-16	3086	-
T7 c9	118	28	207	107	80	48-37-15	2149	-
W8 c10	48	17	132	8	64	36-43-21	1345	-
T9 c11	200	88	202	27	154	56-25-19	3264	1x 10 mins
F10 c12	70	20	324	24	121	26-54-20	2601	-
S11 c13	98	26	160	33	127	43-31-25	2216	-
S12 c14	102	29	163	17	99	47-33-20	2399	1x 11 mins
Week c2	105	34	218	44	107	42-39-19	2437	2x 21

Okay, enter my bastardized version of the Velocity program. The basic idea here was to graze (eating 5x/day on three hour intervals), trash myself with nearly daily double sessions, and convert fat to muscle. Yes, I know that this is physiologically impossible.

Nutrition	1 - 700	2 - 1000	3 - 1230	4 - 1530	5 - 1830
2000 cal benchmark, 2200 acceptable	3 eggs, coffee or watered juice with C - 306 cal/20g protein	Pro shake - 280 cal/54g protein	Beer Nuts 425 cal/17g protein & carb, or comparable	Pro evolution shake - 320 cal/68g protein	Meal (up through 700 cal) or Pro Shake

Breakfast is composed of 3 whole eggs and some days some apple juice with the Vitamin C water. A protein shake or two to keep the protein levels above the carbs. Days where the carbs are over limit are marked with a number and a b ... notation regarding the liquid carbs that blew up week two.

I was still using Lose It!, and set the goals there to go from 221 to 204 (which gives a calorie allowance of 2200/day). Velocity is at 2000 per exercise day, and 1700 on non-exercise days. I generally disregarded the Lose It! settings which allow for more caloric intake when exercising, and mentally shot for the 2000 cal/day as a benchmark. I did use Lose It! to journal my nutritional intake and kept these as loose objectives:

- 100 grams of carbs a day, any day over 100 grams of carbohydrate is a fail day

- 33/33/33% for nutrients, preferably 40/20/40% with carbs as the lowest - any day where carbs go over 30% is a fail day

- Per the velocity diet, 2000 calories per day on exercise days, 1700 on non-exercise days, but I'm looser on the caloric intake than on the nutritional percentages

Work involved, for me, super hi-frequency. 10x sessions a week; four AM runs, four PM resistance sessions. Looks like I blew off the Friday PM session, mostly.

Work	Mon	Tues	Weds	Thurs	Fri	Sat	Sun
AM	S Run - 1/1	S Run - Hills/Grades	Off	Murph - Pulls	Dice Run	Cleans/KB	Yokuts Mixed Run - Pull/Dips
PM	Wl - Deads	Ca - Pulls	Off	Cl - Front Sqt	Wa - Push	Off	Off

Maybe I'll post my befores when this is over. But not now. Here's the first two weeks of four:

Velocity	Fat	Sat. Fat	Carb	Sugars	Protein	F/C/P%	Calories	Exercise
M13 1	34	11	29	14	60	47-17-36	1603	1x 32 mins
T14 2	76	24	61	19	172	42-15-42	1666	2x 64 mins
W15 3	94	24	162	21	166	39-30-31	2157	1x 33 mins
T16 4	66	23	110	25	157	36-26-38	2186	1x 51 mins
F17 5	95	31	67	26	196	45-14-41	1891	1x 34 mins
S18 6	163	49	92	19	192	56-14-29	2617	off
S19 7	111	45	55	26	144	56-12-32	1871	1x 59 mins
Week 1	92	30	82	21	155	46-19-35	1998	7x 273
M20 8	129	65	212 4b	19	211	41-30-30	3322	1x 40 mins
T21 9	126	44	68	21	194	52-13-36	2227	1x 33 mins
W22 10	82	27	89	7	142	45-21-34	1731	2x 64 mins
T23 11	52	17	268	61	136	23-51-26	2145	2x 86 mins
F24 12	96	31	163 1b	38	185	38-29-33	2346	1x 20 mins
S25 13	93	24	75	13	196	44-16-41	2060	1x 72 mins
S26 14	91	27	223 4b	43	168	35-37-28	2793	1x 58 mins
Week 2	96	34	157	29	176	39-29-32	2374	9x 373
	Fat	Sat. Fat	Carb	Sugars	Protein	F/C/P%	Calories	Exercise

Week two was a bust for carb intake. Exercised like a maniac during week two. 12 out of 14 fail days during the control weeks, down to 6 fail days out of 14. Now, there are two weeks remaining to pull the entire show together. I can do better.

Sucks to have something to prove to yourself. It's like standing in a hole that you've dug and realizing that you had to work to get so low.

Double Session - Velocity Day 16 - June 28

AM
Mini-Murph run to Beach. 12 there (long way), 10 back with 4 backwards intervals.
There:
6x max reps (8's) neutral grip pulls in 40 on 40.

PM
Buy in:
4x 10 Hang Power Cleans @ 115#

4x8 reclining DB @ 65#

4x10 cable rows @ 90

Cash out:
5x tabata planks

Looking forward to tomorrow's day off. Feeling empty, but when workout time comes, I'm able to rise to it. But this hi-freq is a test. Hoping to come out the other side with some training effect and better ability to bounce back from hi-volume efforts.

8 hours/12 hours. 33 + 30 minutes, PE: 8. 213/14.

Train Grade + Wl - Velocity Day 15 - June 27

AM
Run to the train grade with Maylow: 11. Run back: 12.
4 repeats in .50 on 3:10. First 2 were really hard to top out in time. 13 mins.

Tight and clunky on the way over. Loosened up in time for the hills.

PM
4x11 Overhead Sqt @ 65/85/115/135#

3x11
Extensions @ 240#/curl @ 145#/seated calf @ 45/A-frame @ 5

3x5 Deads @ 205#

8 hours/24 hours. 36 + 35 minutes, PE: 8. 214/14.

Yokuts Run - Velocity Day 14 - June 26

Run to Yokuts: 17; run back: 17.

There:
7xmax reps mixed grip pulls/6x max reps dips (8's) - 20 mins.

One turn around the long block with Maylow to make the damage complete. Really flat and overtrained - this high freq block is killing me. I love it.

PM
Shooting in Keyesville, then to Kern River Brewing Co. in Kernville. Blue cheese burger, waffle fries and 4 awesome beers.

7 hours/24 hours. 58 minutes total, PE: 9.

MTB - Velocity Day 13 - June 25

AM
Actually, there's only supposed to be an AM today. Rode steady-state over to help Russ move stuff out of his garage. Didn't work hard enough there to consider that part of the daily routine. First ride in a while, and I noticed that spinning felt too easy, while the next gear up felt too thick. Could have used a bike pump to get out of that sticking spot, but wanted to make it harder today.
Dunno the distance, do know that there are a lot of shittyass drivers out there on the roads.

After, 5 sets of ab wheel rollouts, and 30 mins of stretching.

9 + 1.5 hours/12 hours. 72 minutes total, PE: 6. 215/13.

Death by Death by - Velocity Day 12 - June 24

AM
I stayed up too late - yes, 10:30 is now late - doing APNC and stoopid church stuff. Too late to get to bed when my body was saying it wanted bed earlier. Getting up to run wasn't happening. Part of training is the mental side, and in saying that, I'm pointing out that the obvious and easy is the mental telling the physical to suffer in that moment of oxygen deficit and lactic burn. The trying aspect of the mental training is the difficulty of saying No and meaning it in weak moments. Saying No to stuff you would normally say Why Not to. Like PM TV, or a slice of pizza, or thinking you'll get the workout done in the afternoon because you want to sleep in.

PM
Death by push press @ 120# - 9.6 rounds
rest 5 mins
Death by KB swings @ 1.5 pood - 9.14 doubled rounds

I did the push press single rounds while Chacho did the KB doubles, and then switched. Kinda fun that way. Doubles on the KB is a good way to keep the rep count from going stratospheric. The push presses felt great ... until round 8, when the ability to push just evaporated.

8.5 hours/24 hours. 20 minutes total, PE: 7/9. 215/13.

Reaquainted with Burpees - Velocity Day 11 - June 23

AM
Dice Run to Yokuts. A couple of 55's on the squats to start, and box jumps ... turnaround at 31 mins. 21 mins home. The weather's finally changed and it felt hot. Couple of everything but push ups - including the first burpees I've done for a year. Guess the burpee challenge cured me.

PM
Front Sqt
1x10 @ 115#
5x8 @ 135#
These did a good job of tightening up my lower back.

4x12/12 of seated calves @ 60#/A-frame @ 5

6 mins of assorted core crappé on the floor with the bosu ball and a set of pallof presses.

9.5 - .5 hours/36 hours. 53 + 33 minutes total, PE: 9/7. 213/11.

Wl - Velocity Day 9 - June 21

Feeling those dumb beers this morning. Didn't get up and run.

Noon:
4 rounds tabata core:
push up plank/side planks/dead bug

4x
5/6/7/5 Deadlift @ 205#/12 extensions @ 220#/12 curl @ 140#/12 seated calf @ 70#/20 A-frame @ 4
+ Dead 1x10 @ 135# just for good measure.

8.5 hours/30 hours. 33 minutes total, PE: 8. 214/15.

S run - Velocity Day 8 - June 20

AM
S run at the Train Grade. 4 repeats in 50 on 3:00. Maylow had a hard time on the way home: 14.36 on the return trip. It's most def feeling like summer now.

PM
Planned a Wl but Walker played the temptertormentor and enticed me to Padre for Union Jack and tacos. I was feeling a little overtrained anyway.

7 hours/24 hours. 40 + minutes total, PE: 8. 215/12 - post run and breakfast.

Mixed Run - Velocity Day 7 - June 19

I didn't do much yesterday - just 5 mins of planking and push ups and air squats to keep moving a little. We had a garage sale, and I Overate. I needed a day off though.

Today, got up and ran one tenth forward, one tenth walking and one tenth backwards to Yokuts and back. 18.29 to, 17:44 return. While there:

6xmax reps chin ups (8's) / bar dips (10's) in 40 with 45 secs RI.
18.20.

Bar dips were stronger than the pulls today. Go figure.

3 x12+ KB swings in 40with 45 secs RI to end it. 5 mins.

6.5 + 2 hours/36 hours. 59 minutes total, PE: 8.

Cl - Velocity Day 5 - June 17

Really felt overtrained and hungry and flat this morning. Could've been a little queasy and hung from Moo Creamery yesterday what with all those Just Outstanding IPAs. Things picked up before the PM session though.

Going to come through here and note daily nutrition as we go. Gotta find time to log all the Velocity hybridizations I'm doing tho.

5x6 Hang Power Clean @ 135#

3x A-frame 5.25/seated 60#/extensions 205#/leg curl 115#
+2 curl/seated

4x10 Ov Sqt @ 95#/Bosu plank leg curls

8 - 1 hours/36 hours. 34 minutes total, PE: 7. 214/15.

Mixed Run - Velocity Day 4 - June 16

AM
Run to Yokuts one min on, one off. 17.27

5xmax reps (5'/6's) dips/6xmax reps 6's+2) mixed grip pulls.

Run home, one on one off. 16.12 - then a turn around the long block with Maylow.

Really feeling the drag already from the anabolic change. Sucks, but Fork yah!

8 hours/12 hours. 51 minutes total, PE: 9. 215/14.

Wl - Velocity Day 3 - June 15

6am meeting with the guys, so no early session.

PM:
6 mins of wacky core: Wall push dead bugs, bosu leg lifts, steering wheels.

4xmax reps (6,8,7,7) SDHP @ 103#

6 more mins repeating that wacky core stuff.

4xmax reps (8's) front squat @ 115#

4x12 seated calves @ 55#

8.5 hours/24 hours. 33 minutes total, PE: 8. 215/17.

Wa - Velocity Day 2: SRun & 4x5 - June 14

Actually, taking it a bit light, or so I continue to say to myself.

AM:
Walk one tenth, sprint one tenth, turnaround at Train Grade for a total of 8 intervals. All were under 40. 36, 33, best at 30. 35 mins.
Limped around all day after this. Left achilles.

PM:
Deads 10 @ 135#, 4x5 @ 205#, 1 more 10 @ 135#... 1 min RIs.

4x6 Reclining DB presses @ 65#/Chins, 30 sec side planks (2 per side).

I realized something today. It's not that I don't work, it's that I've not been training. I've been using concepts, and working, but really, doing what I feel like, instead of looking at the preformatted piece of paper and saying, "Ah hails nah, not that today." I've not been forcing off days, so I've been taking too many. I've not been keeping my piehole shut; drinking beer for thirst, eating for flavor. I haven't been stretching, I haven't been cautious about bedtime. I've been Lazy, rather than Self-Disciplined. Basically, forgetting to remind myself that one of the adjectives that is supposed to characterize me is Athlete. I'm okay with shelving SuperHuman. But I'd like to dust off and tie knots in the laces of Athlete again for awhile.

No goal for now. Just will test my mile time in a month, and see what happens as a result of body composition changes. No composition goals - this isn't look better nekkid class. 29 days to come up with performance goals.

8.5 hours/12 hours. 64 minutes total, PE: 8. 215/13 (see, told you I was dehydrated yesterday).

Velocity - 13s on the 13 - June 13

Kinda a modification on the Dan John stuff with some Velocity ... I'm not certain about a 40 day cycle on this, or what final form it's going to take, but I wanted to start first and get all the answers by doing.
Using the Lose It! app has been a wake up call - not because I believe in calorie-counting, but because I would have believed my intake breakdown would have been like, 50% protein. It's really been 18-20%.

That's changing, and I'm just going to get serious about shocking my system a bit here. Adding in Omega 3s and will be trying to graze all day. Hesitate to use the term Velocity, since I'm not going all supplemental and liquid like Velocity, but will emulate it with real food. But maybe it will be better and sustainable for all that. Did this in Thailand, and it was really uncomfortable. Let the starving begin.

All 30 sec RI today.

5x13 A-frame @ 5, 30 sec RI planking

4x13 Ov Squats @ 95#

6x(max reps, 6's - couldn't manage 13's) neutral-grip pulls

6x6 bar dips, which really bothered my right shoulder

9 - 1 hours/36 hours. 32 minutes total, PE: 8. 218/20 (dehydrated, right).

AR - KB Swings - June 12

5x20 with the 1.5 pood, and one more 10 single-armed for good measure.

7.5 + 2 hours/24 hours. 11 minutes total, PE: 7.

AR - PushPlank - June 11

100 push ups via max reps with planked RIs. Took about 8 sets.

8 hours. 10 minutes total, PE: 6.

Ca - Disneyland Hotel - June 6

6x11
Recline pulls on machine/Recline DB presses @ 50# both in 60 on 2.00

5x7-8 Pull downs / 6x11 DB thrusters @ 45#
in 1.45 with .55 RI

There was also a lot of walking today, does that count?

8 hours. 31 minutes total, PE: 9.

S Run - Beach Pulls - May 31

9:24 to Beach, 9:21 home. Not much to report there, except that the left achilles started to squawk, but then after a quarter mile or so, inexplicably shut up. Using the old NB flats today.

8x max reps on the big green at Beach - 4x neutral grip, 4x chin grip in .40 with .40 RI. 11.31.

Tomorrow, we begin in earnest.

7.5 hours/48 hours. 30 minutes total, PE: 7. 221/13.

Muddie Phat Tyre

Grains
.5 lbs Victory Malt
.5 lbs Briess Caramel 60
1 lb Fawcett Pale Chocolate

Extract
1 lb Pilsen light dry malt extract (60 min)
6 lbs Munich malt syrup late addition (slated for 15 min, gave it 60)

Hops
1 oz Perle 9.4% alpha (60 min)
1 oz Hersbrucker 2.4% (15 min)

Yeast
Safale US-05 Ale Yeast. Started it only an hour early on honey and white sugar. Optimum temp: 59°-75° F

25 minute steep up to 170 with all the grains. Gravity reading after was negligible: still .1000 … .1001 maybe. Everything else went like clockwork, except for throwing down all the extract at the beginning of the boil. Think that was good for a protein break, but also did something special to the sugars in the Munich as we ending with an OG at 1077 instead of a predicted 1052.
Guess we could've added some water as we had a bit of extra head space, but ... hmmm.

Going to boil some now.

Strap yourselves in, it's going to be a bumpy night.

S Run - Intervals - May 29

7 tenths, one on, one off during the trips over and back from Beach. Full walk/jog rests.

Once there, 3x figure 8's around the horseshoe pits and skate park in 2:18-2:14-2:15 with 2:18 rests.

The obligatory Maylow lap once home.

8 hours/48 hours. 39 minutes total, PE: 8. 220/13.

S Run - Train Grade - May 27

5x in .50 on 3.00

Nice cool morning. Was amazed to find my head and hands steaming after the run. In Bako. In May. Are you kidding me?

11.03 there. 14.56 without the final rest. 13.56 on the way back, with a visit to the weir to check on the hyacinth.

Not really any trouble making the time, smooth is fast. Friggin' left achilles didn't like it though. Spent the afternoon limping around.

8 hours/12 hours. 40 minutes total, PE: 8. 217/14.

Ca - Death by Pullups - May 26

Buy in:
3x20 hyperflexions/pumps

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

Push Press 5x5 @ 135#

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

Wl - Squats - May 23

Only stretched yesterday. Yes, still off schedule, but Mondays are traditionally this.

10 reps
Overhead squats @ 45/65/95
Front squats @ 115/135/135/135

12/10 reps
A-frame @ 6/Seated calves @ 45s

Shoulders still start off so tight. Front squatting, I'm not getting my elbows up at all.

8 hours/48 hours. 34 minutes total, PE: 6. 220/14, 222/13 pm.

AR - Bike Ride with the Trooper - May 21

Something more was supposed to happen today, but since I'm off schedule, I settled for a bike ride to Woody's with Kdawg. Did a few rounds of max rep pulls and dips there. Long ride for a guy still on training wheels, and he made up exercises there on the parcourse. Proud of the little man.

S Run - Mixed Run - May 19

Anticipated a different workout altogether today. Eyes snapped open at 5:30 and didn't close, so put on the running shoes and thought I might do some pyramid intervals. Took ten steps and remembered why running after deadlift day is always a harrowing experience.

Thinking along the way that the single-mode endurance workout is a thing of the past. Calling this a "mixed run" means that you get to run your run, but punctuate it with other stuff that makes the running suck. Move the blood to your arms, or quads, or just punish yourself with unrelated activity. Dice run FTW.

Whatever. Part of the game is the person in the driver's seat telling the vehicle WTF to do. Charged over to Beach and did 7 sets of chins in 40 on 40. Started at 6 reps and held it until the last couple.

Running home (and here's where it gets weerd) encountered a Smart and Final cart stolen from the store on F street by some passer-by (read: Shopping Cart Dipshit Thief). Thought I'd do my good deed for the day and return it as best I could, so started pushing it on the bikepath until I ran into the pile of cinderblock that SCDT's have been throwing into the canal. I picked up all the bricks, put them into the cart, and pushed it all home. To my surprise, I found that it was not easy. Not just on the deadlift-softened legs, but the delts were frying as well.

My thinking: maybe I need to buy a prowler. Or build something nasty to push.

Ended with the obligatory burn around the long block racing against the dog.

7.5 hours/16 hours. 33 minutes total, PE: 7.

Wl - Dead Reps - May 18

Back on the standard.

3 rounds
12 Overhead Sqt @ 65 / 10 Extensions @ 205 / 12 Seated curl @ 115
...one more set of the squats, just 'cause. Man, the arms were tight starting off.
12.30

5 rounds
10 deads @ 155 / 12 Calves on the A-frame @ 6 / 8ish Seated calves @ 60

7 hours/52 hours. 30 minutes total, PE: 7. 222/13.

S Run - Mile Time - May 16

Mile for time. Jogged out to the Golden state bridge to start at that mile marker, and finish at the Oak St marker. What a long distance a mile can be. Half mile point to .75 seemed like hell.

Using my iPhone to time, I finish and tap the lap counter. I look down. 10.30. My whole life flashes before my eyes. I sold out and the best I could do is 10+? My life is over.

Look again and see that the 10.30 was my lap time to the starting line. Actual mile was 7.23.

Not great, but with lowered expectations, seemed like a real coup. And, I can stand tall again.

8 hours/13 hours. 26 minutes total, PE: 10. 218/15.

AR - On Demand - May 15

Futzing around with the ExerciseOD channel with Kater and the kids. CC hung in there for all 4 episodes. Lots of core and kicks. Then, just a nice bike ride to get hyacinth for the pond.

9 hours/24 hours. 60 minutes total, PE: 6.

AR - 3x3 - May 14

3x10/11/12
Push Press @ 120#/KB swing singles @ 1.5

7.5 hours/72 hours. 12 minutes total, PE: 7.

S - Run to Yokups - May 10

Easy run over to Yokuts in 13.22, then 6 x max reps chins (7's)/5x max reps dips (10-9-8-7-5) in 40, rest 40. Back home in 15.11, and a block circuit with Maylow for good measure.

8.5 hours/12 hours. 47 minutes total, PE: 7. 218/14.

Wl - OverComing - May 9

In the morning, I felt like it. At noon, I felt like it. At 5:00, I did not feel like it. But I did it, nevertheless.

10 Overhead Sqts @ bar/65#/85/105/125/105/85/65

Calves @ 5 on the A-frame/seated @ 2

Shoulders have been uncharacteristically tight and - uh, arthritic - feeling. Figured this would set 'em straight. A day later, I think so.

M Bike - Double Session - May 8

AM:
6 and 6 rounds
max reps Push press @120# (10's to 6's)
Kb swings 10/11/12/13/14/singles @ 1.5

PM:
MTB to Jewetta and back. Beautiful weather. Not a lot of wattage in the legs.

8 hours/36 hours. 12 + 60 minutes total, PE: 8.

Ca - PullPush Tabata - May 6

The fastest 8 minutes in sports. 8 rounds on the pull up bar (6's, then 5's, then a 4), then 8 DBs on the declining bench @ 55#s (6's, only a 1 on round 7, but 6 again on 8). Quick and mean with a good CNS response.

8 hours/36 hours. 8 minutes total, PE: 9. 217/15.

S Run - Train Grade - May 5

Last time I did this, it was 11.29 to the hill, 5x the train grade in 47-50 on 3.00, then home in 11.57; end with a quick trip around the block with Maylow.

This time it was 12.14 to the hill, 5x the train grade in 54 on 2.45, then home in 11.17; end with a quick trip around the block with Maylow.

Little less RI makes a difference.

6 hours/48 hours. 45 minutes total, PE: 8.

S Run - Tabata - May 1

To Beach and back, 14 tabata rounds running total. 6 rounds of chins there. Really tight on the way out the door, really fell off in the later pulling rounds.

8 hours. 28 minutes total, PE: 7. 221/16.

Cl - All But the Hip - Apr 22

Embarrassed to even do this, but I'm not doing more whatwith time constraints and whatwith the feeling of coming down with something today.

5x12
extensions @ 190/seated curls @ 115#/a-frame @ 6/seated calves @ 2/hyperflexions/toes to bar

Glad to have dodged the Easter week allergycough bullet so far, but it's winged me now, and the posse is onto the spoor trail and ain't far off.


7 hours/48 hours. 20 minutes total, PE: 5.

AR - DB Thrusters - Apr 19

It's the hotel.

7x13 DB Thusters with 30s.

9 hours/24 hours. 15 minutes total, PE: 5.

Ca - Carp Bar - Apr 18

Run to/back the bar set at Carpinteria. While there:

7x
15 push ups on the bar
6/7/8/9/10/11/12 pull ups

Love that pull up bar. LOVE.

9 hours/48 hours. 48 minutes total, PE: 8.

AR - To Da Beach - Apr 16

3x max reps Push Press @ 120#
3x max reps SDHP @ same
1x PP
1x SDHP

Actually empty from the squats yesterday. Feeling that hip element of the high pulls today.

7 hours/18 hours. 16 minutes total, PE: 5.

Wl - Not Very Taxing Day - Apr 15

antagonists:
3x
11 seated curl @ 115#/leg ext @ 190#
x15 A-frame @ 5/x10 seated cav @ 35#
+1 more go on the calves

3x 7+7
front squat/back squat @ 135#

+1 more go on the calves

7 hours. 22 minutes total, PE: 6. 217/16 - 221/12.

S Run - Bike Path Berms - Apr 11

Out and back with a few accelerations to Yokuts. 10 glides-to-hilltops there by the drinking fountain. Easy does it, not going to aggravate the achilles.
On the return, grabbed a couple cinder blocks and Ranger shuffled with them on my shoulders (mostly, they didn't feel good at all, in any position).

8 hours/48 hours. 45 minutes total, PE: 7. 217/14.

Cl - 8x8 - Apr 9

8 rounds x 8 reps
deads @ 165#
chin ups
30 secs on, 5 secs warning, 30 secs RI

Thought gas would be the limiting factor. In fact, I didn't think I was going to be able to do this one as Rx'ed. But I did, and the weak link was grip (second was mental weakness). Had to partition the last two chins, and the last one dead, just because the hands weren't holding. ... Nice having the warning time to grip up. Also serves as a moment to talk to oneself. Go, damn you.

Cash out:
4x
12 a-frame @ 6/8ish seated calves @ 55#

8 hours/72 hours. 25 minutes total, PE: 8. 217/13.

Shmotel - Apr 6

What was this? A bunch of hip drive-like stuffs.

4x10 DB clean and press @ 30's

3x10
DB thrusters @ 40
High pulls on the pulley @ 70#

Cash out:
8 min tabata planks/dead bugs

4.5 hours/36 hours. 20 minutes total, PE: 5.

Wa - Hotel Gym Shenanigans - Apr 5

Really didn't feel like this today after a really early morning, long drive and longer day getting SocialMedia hammered into my head. But the hotel has never won one. And never shall.

7x 13-11 DB reclining presses @ 50's

5 mins speedbag work. And a couple passes of roundhouses and front kicks on the heavy bag, as an afterthought.

4.5 hours/36 hours. 21 minutes total, PE: 5.

S run - Pickwick Hill - Apr 4

5 times up Pickwick in Cambria in 1.25 on 4.00 ... last one was so hard, I simply had to do a 6th. In 1.31, which tells me it might've stayed in the tank. But.

Left achilles is still giving me static.

8 hours/48 hours. 31 minutes total, PE: 9.

Ca - Hourglass Hammer Time - Apr 2

1 to 10! Clean and press @ 100#/
6 Pull Ups/
10! to 1 Ring Dips
All on 35 secs per ... an extra 5 secs for travel time. Wasn't enough. Had to shut off the timer a couple of times to get a blow. Cleans felt light, the presses light. It's always the gas with those things. Knocked out all the dips unbroken (not that big a deal, but easier than the last time I did bar dips on 10!). Still working on the pull ups, 6's are better than 5's.
Next time, maybe it's ten 2 minute rounds.


7 + 1 hours/48 hours. 15 minutes total, PE: 8.

Wl - Squats, Mostly - Mar 31

x10 Ov Sqt @ 95#
x10 Front Squat @ 95#, 115#, x8 @ 135#, 145#, 145#
x10 Ov Sqt @ 95#
x10 Front Sqt @ 95#

Cash out:
4x12 on the A-frame at 6.

Feeling the onset of the springtime allergy malaise. Today was the first day over 70 degrees, and the air is backing up with the high pressure system. Runny nose, lethargy. Left achilles is strained and no better today than yesterday.

8 -2 hours/36 hours. 30 minutes total, PE: 7. 217/13.

S Run - 4x400 - Mar 30

6 mins warm up over to the bike path. Then 4x

.1 out and .1 backs in 1.16 on 2.30

Yeah, the third one sucked. and yeah, my left achilles is giving me the same old shite it gives me when I run repeats. Mutinous piece of shite.



Ran the obligatory quarter with Maylow for the warm-down.

6 hours/12 hours. 22 minutes total, PE: 9. 215/11 - post run.

Ca - Tabata Pull Ups - Mar 29

Threw down the phone and let it run tabata timer ... 20 rounds of 5 each was the goal. Early in the going, I got the brilliant idea to do better than 5's because I'd do worse than 5's later, probably, so I did a few 8's and 7's, but then fell off the wagon and ended up doing 4's for most of the backstretch. Rep count: approx. 90. Next time, just do 5's, willya?

Cash out:
12 tabata rounds 4x each
low push up plank/dead bugs/plank

Then, when the Wictor showed up, did a second round of 12 just because. And, surprisingly and admirably, the second go was easier than the first.

8 hours/36 hours. 31 minutes total, PE: 8. 215/14 - 215/11 PM.

S Run - Mini Murph - Mar 28

Out the door with little time in the AM. Quarter mile warm-up/down to the bike path, then out to Chester bridge doing tenths of backward/easy/interval/easy. Something like six rounds of those .4s. Felt clunky and tight starting out, and the backward running really didn't help out with that at all. Battled quad lock the whole way.

Good one! 3.1 miles.

8 hours/24 hours. 38 minutes total, PE: 8. 216/13.

AR - Presses - Mar 27

Just banged out 6 sets of max rep strict presses @ 120#.

9 + 2 hours/24 hours. 12 minutes total, PE: 6.

S Run - Imbibe in the Dirt - Mar 26

Early georun west along the bike path to find "Embibe." After that, worked in 9 40-second intervals on 4.00s as I came back along the north side of the river.

Felt good today. Loose and stride was in a groove. Who woulda thunk it after leg day yesterday?

PM: 5 sets of deadhang neutral grip pull ups - ranging from 10 down to 5.

8.5 hours/24 hours. 52 minutes total, PE: 8. 215/14.

Wl - Butt Lock - Mar 25

Buy in:
3x
15 hyperflexions w/ 15# ball
10 feet to bar
7.30

1x10 Ov Sqt @ 95#

Antagonists:
4x11 -
extensions @ 205/seated curl @ 130#/A-frame @ 7/seated calves @ 2
16.00

Da shit:
x10,11,12,13
Ov Squat @ 95# & Back Squat
Failed on the final squats at 8 of the 13. That was a good stopping place. Wasn't about the weight.
15.30

8 hours/24 hours. 39 minutes total, PE: 8. 215/14.