Bonus Day Circuit - Mar 30

EXP says that I should be Squatting/CL, but as I missed a day this week, the perfect Friday slot for that evaporated. So, just staying loose. Front squats loosened up in the third round - it's an AM session.

4 rounds x10, on the .30/1.15 timer:
Front squat @ 115
KB Swing @ 2 pood
Ring dip
Chin (x5's)
Wide grip Curl (x7)
25 mins.

9 hours - 2100/0600. 25 minutes total, PE: 7. 18 hours. 229/15.

EXP 4 Bench ME + The Chief - Mar 29

5x5 Bench
Rx@ 195/210/225/240/260
Actual: 195/210/225/245/265 x6
11 mins.

The Chief - 4 rounds
Would have been nice to try for a PR here, but 4 rounds was plenty today. Squats were the most painful of the three, go figure and blame DLs yesterday.
16 mins.

OH, and the manager of DoucheXchange came over to tell us not to drop the weights. Was catching the bar and dropping from knee level. Should have full on dismissed the bar from the rack position. Man, this gym is an embarassment - and it has a rep here as one of the most hardcore gyms in town.
And I have a membership. FML.

9 hours - 2100/0600. 27 minutes total, PE: 9. 24 hours.

EXP 3 DL + Pull ME - Mar 28

5 hours sleep yesterday, and not great sleep at that.  Did the ASSE show and didn't have the right kind of blood to do this last night. Behind a day.

Pull ME - test
1x5 BW pull/3x20#/2x25/3x20/5xBW
Trying for 5 reps at 20#. Not there yet.
6 mins.

DL - ME
Rx: 5x5 @190/205/225/240/255
As rx'ed, 1 min RI. All too easy.
13 mins.

Cash out
Seated calves @70/A-Frame @5 x10
7 mins.

9 hours - 210/0600. 26 minutes total, PE: 6. 48 hours. 231/12.

EXP 2 Press ME - Mar 26

Knee's a mess today. Running, well, it seemed like a good idea at the time.

Buy in
Y-pulls on the .30 in 1.15 timer
4 rounds, 4 mins.

Press
5x5 @ 100/105/115/120/130
These weights are 65%-85% from my new chart, but they were way to low and easy - because f*cking Excel changed the formulas. Real weights wouldashoulda been 125/130/140/150/160... which would have been a stretch. But hey, It's ME Day biatches.
First cycle in this period should run 60-80% in the future.
10 mins.

4 rounds in .30 on 1.15
DB rows x6 @ 95/
DB recline presses x12 @ 60
14 mins.

8 hours - 2200/0600. 30 minutes total, PE: 8. 18 hours.

EXP 1 Squat DE + S Run - Mar 25

Okay, new 40 day cycle, focusing as best I can on explosive work with super-high frequency (10.5 sessions per 7 days, but we're on a trek of 4 ten-day weeks). Lots of variety compared to 531. Let's see how the homebrew tastes.

Buy in
Overhead Squat x10 @ 45/65/85
Wrists really needed the stretch.
8 mins.

Front Squat
95x7/115x5/135x5/155x5/175x5
Just establishing a 5 rep weight here. We'll start off at 115 next time and see how a top at 195 feels.
10 mins.

Cash out
3x12
Extensions @ 195
Leg curls @ 125/110//
6 mins.

Pretty beat up after Highland Games. The knee's very tight, and I pretty much hurt all over my right side. Was worried I wouldn't be able to squat today, but nothing hurt as much as that first set of prone leg curls. That felt like a knife to the back of my leg.

PM
10 Run up/Walk downs at Brighthouse Hill on 1.45. Knee felt great, sprints felt smooth, never really had a hard time breathing - even on a beautiful spring evening with the air chokingly thick with pollens.
16 mins.

5 hours - 2230/0330. 41 minutes total, PE: 7. 48 hours.

Scottish Heavy Athletics - Mar 23

Been a long while since I'd done any throwing. I sure hadn't done any of these throws. Got into the competition late from Todd Short's funeral, only just in time to get off one Weight for Distance. Only did a single spin, and it still felt awkward. Weight on a chain is not like a solid discus. 19 feet.

Light hammer was the most fun. My third try flew  straightaway with decent height - 52'. The first couple I hung onto too long and went left.

Weight over the bar would be my best event, I would have said, prior to the games. I've been using the kettlebell, right? Again, weight on a chain isn't like solid weight. I was extending hips before the weight was coming out from between my legs (as in the picture) and throwing with all arm. Arc'ed into the bar on all three tries at 9'. Afterward, I felt like I'd broken a bone between my 4th and 5th fingers in my right hand. Hopefully, it's just a pinched nerve or something.

Caber. I only got three tries. First time touching one, I only lifted it and lost balance while trying to shift the hands under the end. Got better the second try and got a throw off, nowhere near turning it though. Final try was nearly a turn, if I had less to think about I would have focused on three steps and fire, follow through with head back and hands overhead. Left me wishing for just one more try at that thing.

Next morning, I'm feeling some water-on-the-knee tightness in my right leg, some inner-shoulder strain in my right, and that weerd thing in my hand. Oh, and my right clavicle feels like someone hit on it with a brick.
Glad that this comes a day before starting a new 120 day cycle. I'm definitely working in more posterior chain hip-drive work, and single-arm snatching.

531 5d Bench - Mar 22

Buy in
4x max rep pulls, 4 way grip (7's)
5 mins.

Bench
Rx: 130/160/190
Actual: 15x135/10x165/10x205
4 mins.

BBB 4 rounds in .30 on 1.15
Bench x10 @ 175 (50%=160)
Ring rows x11-10
10 mins.

9 hours - 2100/0600. 20 minutes total, PE: 7. 48 hours.

Rest Day n' BTW Grippers - Mar 21

Taking a rest day today. It's deload week, but I feel like doing something everyday, if only to stay anabolic. Anyway, moot point with too much busy-ness and no time and bad sleep last night. So.

So a note here instead - got the Captains of Crush grippers and have been using them once or twice a day in the car. I was doing 80 reps with the cheap plastic-handled sport grippers (4x20 flipping the gripper 4 ways). With the gripper trainer, I can do 10 to warm up, then 5 reps with the #1, then back to 10 more with the trainer flipped. Already feeling the grip is improved when doing Deads and FtB. Dunno when or if I'll move up to the #2 and beyond, but that's what's what right now. I'll stay with this and see if grip improves.

7.5 - 2  hours - 2230/0600.

531 5d Dead - Mar 20

Buy in
3 rounds
Hamstring curl x12 @ 125/x6 @ 140/x11 @ 125
Extensions x11 @ 195/210/225
4 mins.

531 Dead Deload
Rx: 125/155/185
Actual: 12x135/12x155/12x185
8 mins.

BBB
4 rounds, in .30 on 1.15
Dead x12 @ 165 (50%=155)
A-frame x13 @ 6 into
Standing Calf max reps (9's) @ 225//210
10 mins.

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

531 5d Press - Mar 19

Should buy in on these days, if only to warm up the shoulder girdle. We'll write that in next cycle.

531 Press
Rx: 70/90/105
Actual: 15x75/10x95/10x105
8 mins.

BBB
5 rounds, in .30 on 1.15
Press x10 @ 95 (50%=90)
Neutral grip pulls
11 mins.

Left the box pumped as all get out. It's a bar speed thing. Writing in some DE work to the next cycle as well.

8 hours - 2200/0600. 20 minutes total, PE: 7. 24 hours.

531 5d Squat - Mar 18

531 Squat deload
Rx: 135/165/200
Actual: 8xbar/10x135/10x165/10x205
10 mins.

BBB
4 rounds, in .30 on 1.15
165 = 50% x7/7/8
FtB x10/9/8/9
9 mins.

Seated calf
3x10 @ 80
4 mins.

8 hours - 2200/0600. 24 minutes total, PE: 7. 72 hours. 230/14.

531 5c Bench - Mar 15

Buy in
3x Power Clean
10x135/8x155/5x175
6 mins.

Bench
Rx: 531 @ 240/270/300
Actual: 10x225/5x245/3x275/2x300
I'm benching what I'm deadlifting. Something is askance.
BBB 5 rounds in .30 on 1.15
Bench x10////9@ 225
Ring rows x11-10
22 mins.

7 hours - 2300/0600. 29 minutes total, PE: 7. 24 hours. 228/15.

531 5c Deadlift - Mar 14

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

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

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

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

531 5c Press day - Mar 13

531 Press
Rx: 5/3/1 @ 135/150/170
Actual: 10x125/5x135/3x150/2x170
8 mins.

BBB
4 rounds, on the .30 in 1.15 timer
125 x10/7/7/6
Pull ups x7
10 mins.

3 rounds
Neutral grip pulls
Rotator cuff work
7 mins.

7 + 1 hours - 2300/0600. 25 minutes total, PE: 7. 24 hours.

531 5c Squat - Mar 12

Sometimes you get what you hoped for, sometimes you get what you feared. Today, I got what I expected. Long weekend, bad food, little water, poor sleep, 72 hours off and catabolic. Dreaded going heavy today.

Buy in
3x 9 FtB on the timer
4 mins.

531 Squat
Rx: 5/3/1 @ 250/285/315
Actual: 135x5/235x5/250x5/285x3/315 x2 uglies
13 mins.

BBB work
235x5/6/7/8
A-frame @ 5 x12
10 mins.

8.5 hours - 2130/0600. 28 minutes total, PE: 8. 72 hours.

Cl Bonus day - Mar 8

5 rounds x11, in .30 on 1.15
Extensions @ 195/210/225/240/255
Hamstring curl @ 105/110/115/120/125

4 rounds, 1 min RI
Seated calf x10 @ 90

8.5 hours - 2130/0600. 17 minutes total, PE: 6. 30 hours.

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

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

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

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

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

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

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

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

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

531 5b Dead + PullPush - Mar 6

AM
Buy in
4x11
Extensions @ 195/210/225/240
Hamstring curl @ 125
6mins.

531 Dead
Rx: 3x3 @ 215/245/275
Actual: 10x 205/3x 215/3x245/4x275
Feeling solid.
9 mins.

BBB
4 rounds
10x 205 (65%=200)
Calf on the A-frame @ 6x 15/14/13
10 mins.

Cash out
3x10
Seated calf @ 70
4 mins.

PM
5x 10 in .30 on 1.15 w/ assist @ 25///40//
Assisted Chins
Assisted Dip
13 mins.

9 hours - 2100/0600. 43 minutes total, PE: 7. 24 hours. 229/15.

531 5b Press - Mar 5

Buy in
Power Clean x10 @ 95/115/135
6 mins.

531 Press
Rx: 3x3 @ 125/140/160
Actual: 10x 115/3x 125/3x 140/3x 160
6 mins.

BBB
5 rounds in .30 on 1.15
Press x10//7/7 @ 115# (65%... last @ 105)
Single arm pull downs x10 @ 75/80/85///
12 mins.

8.5 hours - 2100/0530. 25 minutes, PE: 7. 24 hours.

531 5b Squat day - Mar 3

I fear squat day.

531 5b
RX 3x3 @ 235/265/300
Actual: 10x 135/5x215/3x235/3x265/3x300 (wide, low bar on this one)
12 mins.

BBB
4 rounds in .30 on 1.15
215 x10/10/8/10
FtB x10/8/6//
11 mins.

7 - 1 hours - 2300/0600. 23 minutes, PE: 9. 48 hours. 229/13.

PPH Bonus Day - Morning After Pill - Mar 2

Up early after Bit o' Germany last night. Gonna need to do this triplet more often. Might have added in some bag work, but was trying to keep it quiet outside.

4 rounds, in .30 on 1.15
Pull ups (8's)
Ring dips (7-8's)
KB swings @ 1.5 pood (12-15)

6.5 hours - 2330/0600. 15 minutes, PE: 6. 24 hours.

531 5a Dead - Mar 1

Buy in
3x11
Extensions @ 195/210/225
Hamstring curl @ 125
4 mins.

531 Dead
Rx: 3x5 @ 195/225/255
Actual: 5x 205/5x225/5x285
Feeling good today, sore from the running all day, but good under the bar.
9 mins.

BBB
5 rounds
10x 185 (60%=180)
Seated calf @ 70 (3 rounds with standing calf as well @ 240)
17 mins.

After this workout, added 5 lbs to the Deadlift chart ... I really think I can go heavier - and to Bench, where I know I can go heavier, and did with the BBB stuff this week - Squat will stay the same in the interest of full reps, and Press, well, I failed on the 3rd 5 yesterday, so.

8 hours - 2200/0600. 31 minutes, PE: 7. 24 hours.

531 5a Press + S run - Feb 28

Buy in
3x10/8/6 Hang Power Cleans @ 115/135/155
7 mins.

531 Press
Rx: 3x5 @ 115/135/150
Actual: 5x115/5x135/(4x150)
First miss in five cycles. I never would have predicted it would have happened on a Press day. I've been neglecting the bonus day pressing, ring dips and pulls. Pulling work has gone out the window and it really shows, see below.
5 mins.

BBB
5 rounds, in .30 on 1.15
Press x10///8/8 @ 105#
Chins, deadhang to kips (6's mostly)
14 mins.

PM
12 run up/walk down repeats on Brighthouse hill on 1.45.
Felt a little clunky and tight, just focusing on arm drive and missing the chuckholes.
21 mins.

7.5 hours - 2100/0530. 47 minutes total, PE: 8. 24 hours.

531 5a Squat - Feb 27

I was standing at the top of my 9th rep in the 4th round of the BBB work, staring down at number 10, and the thought that went through my mind was, "About 3 o'clock this afternoon, this is really going to suck." Delay the pain.

Reset my stance over the last week to a narrower, less powerlifty width. Still knees out and weight back, but standing more erect and high bar, focusing on really breaking through parallel.

BTW, working maxes for this round are
Squat - 365
Press - 193
Deadlift - 330
Bench - 340
...with BBB weights set at 60/65/70/50% of the 90% 4-rep each week for A/B/C/D.

531 Squat
Rx: 3x5 @ 215/250/285
Actual: 10x135/10x215/5x250/5x285
10 mins.

BBB
4 rounds, on the .30 in 1.15 timer
10@205 (60%=200)
Standing calf 13@240#
11 mins.

8 hours - 2200/0600. 22 minutes total, PE: 10. 24 hours.

531 5a Bench - Feb 26

For the first time in years, I got up this morning, shut off the alarm clock, and curled back up in bed. Just more tired out than I should be. What's the deal? Anyway, normally we start the week off with Squat day (see yesterday's balk and Cl day). This seemed like a good solution today, and, as Deppen loves the bench and wants to work on it but hasn't had a chance to do anything for a week, a good way to just get the week underway and delay the pain. Wednesday-Friday will be Squat/Press/Dead though, which might fit nicely into a new structure if I'm doubling down on Thursday nights. Press this week would mesh with rowing and striking. A dead day would twin up next week with Cl assistance work.

Death by pull ups
9.6 rounds, switching between fat/skinny bars
9 mins.

531 Bench
Working off the old table from cycle 4, but not following it. Paradox.
Rx: 3x5 @ 205/235/265
Actual: 10x225/5x235/5x265
9 mins.

BBB
5 rounds, in .30 on 1.15
10/9/8/8/6 @ 205 (60%=190)
Ring Rows x10
12 mins.

8.5 - 1 hours - 2130/0600. 31 minutes total, PE: 9. 24 hours.

Cl - Parking Lot Reversal - Feb 25

Tired from working on a treehouse all weekend, with not enough to eat or drink. Just got focused and skipped lunches and didn't stop for water. Today, staring at 531 Squat day, I sat in the car for 5 mins before getting up and going into the gym.
All for naught. All the squat bars were taken. Douches to the rescue.

4 rounds, .30 RI
Extensions x11 @ 195/210/225/240
Hamstring curl x11 @ 135
8 mins.

5 rounds, 1 min RI
Seated calf x10 @ 70
Standing calf x10 @ 225///210/
10 mins.

9 hours - 2100/0600. 19 minutes total, PE: 7. 96 hours.

531 4d Squat + Cl - Feb 21

AM
531 Squat
Rx: @ 135/165/200
Actual: 10x45/10x135/10x165/10x 205
8 mins.

BBB
4 rounds in .3o on 1.15
10/8/9/7 Full Squat @ 165
max reps FtB
11 mins.

Going deep on these, with a high bar position to stay upright. Really focused on getting down in the hole and trying to keep the knees out on the way up. I'm just glad this was deload day, just no gas in the tank.

PM
4x11-10
Hamstring curl @ 110/125///
Extensions @ 195/210/225//
1 min RI
6 mins.

5x10
Seated Calf @ 70
Standing Calf @ 240//225/210
11 mins.

Power clean x10
@ 95/135///
1 min RI
7 mins.

8 hours - 2200/0600. 19 + 24 minutes total, PE: 8. 48 hours. 229/14.

531 4d Press - Feb 19

Another easy day on easy week. I'm not worried about the workload at all - I feel overreached.

5 rounds, in .30 on 1.15
Press x10 @ 105#
Pulls, deadhang to kips
...531 Rx: 5x70/90/105 (50%=90) Which just sounded silly easy. I didn't want to hurt my shoulder with bar speed. I'll have to chain up for this sort of DE day.
12 mins.

Single arm cable vert pulls
x8-6 @ 95/90/85
1 min RI
5 mins.

8 hours - 2200/0600. 17 minutes total, PE: 6. 24 hours.

531 4d Would-be Squat day - Feb 18

It's a president's birthday, so only douches get the day off. Then they wake up late as hell and clog up the gym when working men try to hammer out some reps at lunchtime. Bitches.

531 Squat Day

531 Deadlift
Rx: 5x120/x150/x180 (50%=150)
Actual: 10x135/10x225///
8 mins-ish.

Incline Bench
10x135/10x175/10x195/10x135
8 mins.

4 hours - 0200/0600. 16 minutes total, PE: 6. 72 hours. 228/14.

All in the Wrist Bonus Day - Feb 15

Overhead Squats
x10 @ 45/65/85/105 3@125
Wrists hurt more than anything. 125 just made me turn into Gumby, with no ability to control anything. 

8.5 hours - 2130/0600. 11 minutes total, PE: 7.

531 4c Dead + Cl - Feb 14

AM
Buy in
3x max reps FtB
3 mins.

531 Dead
Rx: 531 @ 225/255/285
Actual: 10x135/10x185/5x235/3x255/2x285
...might have had 3 or 4 at 285 at least, but touch and go with those handled plates at doucheX - touched on the point and the wheel spun away from me, so I just dumped on the way up on 3.
14 mins.

BBB
4 rounds
10x210 (70%)
Seated calf @ 70
8 mins.

PM
Row 3k
13 mins.

4x10
RDL @ 135/155///
Standing Calf @ 225///240

4x10
Extensions @ 195/205/220/240

8.5 hours - 2130/0600. 26 + 28 minutes, PE: 8.

531 4c Bench Day - Feb 13

Buy in
3x max reps chins/bar dips
in .30 on 1.15
7 mins.

531 Bench 4c
Rx: 5/3/1+ @ 235/265/295
Actual: 5x235/3x265/3x290 - misread the schedule by 5 lbs
Felt light, just didn't have a spotter or would've been 4 or 5 on the + set.
9 mins

BBB
5x10 in .30 on 1.15
Bench @ 220 (70%) x10/8/7/8/5 - ran out of gas but kept the weight on ... this is Big Kahuna week, after all
Ring Rows x11-10
12 mins.

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

531 4c Squat day - Feb 12

No buy in, we know how this goes, especially on week c. Narrowed my stance for the lighter stuff and pointed my knees out and got low. Really tried to get butt down during the BBB work sets, when I did, I couldn't get the full 10.

531 Squat
Rx: 5/3/1 @ 250/285/315
Actual: 10x135/10x185/10x 235/5x250/3x285/2 and a no rep x 315
16 mins.

BBB - no antagonist today
4x10/10/8/9
Squat @ 235
9 mins.

8.5 hours - 2130/0600. 24 hours. 25 minutes total, PE: 9. 228/15.

531 4c Press Day - Feb 11

Buy in
3x 10/5/7 FtB
4 mins.

531 Press 4c
Rx: 3x5/3/1 @ 135/150/170
Actual: 10x95/10/125/5x135/3x150/1x170
12 mins.

BBB
4x9 Press @ 125 (70%)
4x max reps recline ring rows
in .30 on 1.15
8 mins.

7.5 hours - 2230/0600. 72 hours. 25 minutes total, PE: 8. 231/14.

I'm a Crossfitterquitter.

This is the kind of post I would have wanted to make at the turn of the year, but never made time for the introspection. Besides, I needed another month of lesson learning. This all started at the end of December.

After a good year of getting completely back to the basics at an Anytime Fitness with only an open floor and one barbell and a lunch-window timeframe in which to get the job done, to a wide open schedule over the summer doing two-a-days in the box/backyard and on the bike, to a Fall of working through maxes and 531 to build strength in a max-effort mode I've ignored for over two decades, I was always feeling that, while Crossfit was the spark that changed my worldview about training in a revolutionary way, and, after re-thinking nearly all I was doing and implementing nearly all the basic tenets of CF, that I'd not truly experienced what CF has to offer – not having been involved with a box and the community members who call one home.

So imagine my glee when CFBako opened up their new doors literally 200 feet from my workplace. They moved in on a Monday, on Tuesday I hooked them up with a couple housewarming gifts (first aid kit and fire extinguisher) and paid for a few months, to start on the 1st of the new year. A new year with a whole new hope for training renewal.

Coming in, I was feeling that my training was short in a few areas. I'd been wondering if doing synthesized CF solo, or trying to cycle circuit work with the same functional movements at the gyms has been, say, sub-optimal over this last year. I was expecting a boost from:
1. Comaraderie
2. Coaching
3. Challenge

Anyway, I'm going to make a long story short. As I'm trying to lay my mental list down here, I'm amazed at how many ways the CF box didn't work for me. I did not expect this at all. Even after laughing at this, and knowing all this, I would never have predicted that I'd not renew after the first month. But here I am, walking away after the first month, and really, after only attending for 3 weeks.

There was some comaraderie, but not the fellowship I had anticipated. I kinda wished to be in with a group of people who were friendly, humble, in-this-all-together. Friendly in the at least as friendly as me, who might remember my name after I introduced myself to them way. The classes were clogged with mid-20's who wouldn't make eye contact let alone say hi.
Granted, there are a few more mature, friendly people there. But no more than any other gym where the great majority of people are just doing their own thing. It's human nature, I understand. I was hoping for a little less of the same ol' same ol'. I can get that at DoucheXchange for $30 a month.

Now that I'm gone, I'm still wondering if the box ownership will call asking what's up with me and am I going to continue? As of 2 weeks after my membership lapsed, and 2 and a half weeks without doing a WoD, I've not heard anything or gotten a call or text. This isn't a prerequisite for my gym membership, because I've never been to a gym where the people cared if you were there or not (after the box at high school), but wouldn't it be nice?

I had hoped for Steve, the principal and gifted trainer there, to take a good look at my form, take stock of my weaknesses and give me some fresh direction. He wasn't there… no explanations. When I thought of the coaching aspect of joining, he was the personality that comprised the mental image I had been hoping for. Where was the coaching I was looking for going to come from?
I got some pointers on my deadlift form at one late night WoD, but not the overall assessment I desired. I know, my form is good enough that I don't need basic coaching - but hey, I want to be Forging Elite Fitness, yah?

I wanted to work on my skills: muscle up, rope climb, double under, handstanding/handwalking, snatch - but I realized right off that I'd be working on those - if I was working on those – pre-class. On my own. Because, once the WoD started, it was all about just finding a place to get your bar set up, getting out of everyone else's way and getting going. Rope climb, for instance, was spec'ed into a WoD, but I had to scale out of it because I couldn't do it.

This segues over into the challenge category here. Generally, I didn't trust the WoDs. I don't want to do randomized, arbitrary exercises. I was getting my strength work in doing 531 at lunch, which is good, because the CF strength work was usually a 5x5 or 5x1 of a basic movement … to be repeated at an unnamed future date. Can't build a strength base on that.

In the same breath, I don't want to overwork myself and burn out, or worse, get injured, doing whatever. And the WoDs, while work, were a lot of whatever work. This is one of my beefs with CF in general: Who does the scheduling? Is there ever a plan for gains? There's some strength work (not focused) and a lot of metcon work (asking for burnout). My first session, I stepped back and out of the Cash out because I knew that I'd done enough for the day. If I've learned one thing in the last two years, it's that smaller sessions of high intensity that one can recover from are better than large, less frequent doses of prolonged work. Besides, this is how the Froenigs of the CF world train.

And does anyone ever do individual assessments followed by individual goal setting/cycle prescription? Besides those pros, I mean. There's an entire ground-breaking business venture just in that.

Finally, sometimes I just couldn't go. Being a dad, an employee, a homeowner and a friend, there were lots of evenings and Saturday mornings (hmmm, I didn't make a single Saturday morning) when I had other commitments. I don't want to pay extra for a gym I can only attend when there's a group session. The flip side of the coin is that I can't/don't want to bend my schedule to fit the posted WoD schedule at the box. There was some talk about open gym, but it never happened. I can do a WoD in my backyard in the drive time to the box and back on a Saturday – and that's what I found myself doing on those Saturdays.

Maybe the Helen PR I pulled down during a CF wod was the final red flag. I bested my Helen time by two minutes in the first week at the box - without metconning, and really, without doing the CF schedule. The improvement was because I had built a strength base over the fall, following my own prescription, getting stronger and working on a timed cycle. I was doing really no running. Not a direct relationship to the demands of the Helen WoD, but the conditioning carried over with good result.

Lesson learned: I've learned my lessons. The next step is to assemble my own equipment package so I don't need to go anywhere or pay anyone monthly dues to train. I probably should have prioritized Gym Independence years ago – amortized over a lifetime, I'd have been saving money. But this is more of a quality of training issue than a monetary one, and more of a I'll do better with no one in my way than a convenience one.

Stay Loose, My Friends Bonus Day Cl - Feb 8

5 rounds
Hamstring curl @ 120 x10
Extensions @ 195/210/225/240// x 10
Seated calf @ 80
A-frame @ 4.35
20 mins.

Overhead Squat
10 @ 45/55///
Going low, working on stance and hanging out in the hole.
7 mins.

8 hours - 2200/0600. 24 hours. 28 minutes total, PE: 7.

531 4b Dead + PullPush - Feb 7

AM
531 Dead
Rx: 3x3 @ 210/240/270
Actual: 10x135/5x225/3x240/6x270
9 mins.

BBB
5 rounds
10x205 (65% was 195 - just felt on today)
Calves on the A-frame @ 5 x17-15
in .30 on 1.15
14 mins.

PM
Death by pull ups
10 rounds +6

6 rounds
Recline DB bench presses x10 (to 7) @ 70#
one min RI

3x10
Single arm cable pull downs @ 90//85

5x10
Pulls/dips on the gravitron with 70# assist (pulls) and 40# (dips)
... dips were just a whole lot stronger with what was left today.

9.5 - 1 hours - 2030/0600. 24 + oh, about an hour minutes total, PE: 8.

531 4b Bench - Feb 6

Buy in
3x10 Hang Power Clean @ 95/115/135
5 mins.

531 Bench 4b
Rx: 3x5 @ 220/250/280
Actual: 10x205/3x225/3x250/4x280
8 mins

BBB
5x10 in .30 on 1.15
Underbar Horz pulls
Bench @ 205 (65%=205)
11 mins.

7 hours - 2200/0600. 25 minutes total, PE: 7.

531 4b Squat day - Feb 5

Buy in
3x10 Hamstring curl @ 125#
3x11 Extensions @ 195/210/225
30 sec RI - 4 mins

531 Squat
Rx: 3x3 @ 235/260/300
Actual: 10xbar/10x135/10x 215/3x235/3x 260/4x 300
19 mins.

BBB
4x10
Squat @ 215
Seated calf @ 70
10 mins.

7 hours - 2245/0545. 24 hours. 33 minutes total, PE: 9.

Oatmeal Super Bowl Blackout Stout

Steep Grains
1 lb flaked oats
- additional 2.5 lbs Quaker oats
1 lb Black Malt
1 lb English Dark Crystal
5 lb Maris Otter

Boil - 60 mins
6.3 lb Dark malt syrup
2 lb Briess Dark dry extract
4 oz US Fuggle (all)

Yeasts:
5 gal each - Safale 04 and Wyeast 945 NeoBrittania

We'll see which ale yeast wins in this brewing battle between the dry and the liquid - made better via lubrication as we downed the batch of Urca Vanilla Porter - which, by the way, kicked serious vanilla bootae - from last go around.

We had an OG of .1054 but added some water in after pitching, approx 1.25 gallons each corney. Didn't take a gravity reading after that, so we may have a not-too-stout stout.

Day 5: Fermentation more than complete. Both the corneys showed a FG of 1020. The Safale had flocculated completely and was dark and clear. The Wyeast had floating clumps and was cloudy and tan. No implications here, just observation.

Day 12: Racking out of the leakers and into the good dispensers. All seems well.

9 Weeks: Win. Both corneys were ready and good, a lighter-bodied black stout with a hint of the oatmeal maltiness over the top. Think Lobotomy or Stockyard.
Put 20# pressure of the C02 on them overnight, then drank them up at Monte's for UFC. The verdict: Dry yeast was the winner. The liquid batch had a bitter aftertaste - not so much it wasn't drinkable, but enough to make you want to drink out of the Safale corney all night.
I might stir in a couple teaspoons of honey to see if that will balance out the bite, still have 3 gallons in the Wyeast corney.

Seven weeks later: at the 4-month mark, we drank up the last of the Wyeast version while brewing a White House Honey Ale. Yes, two teaspoons of honey and a bit of time for the sweetness to saturate was all that was needed to cancel out any bitter bite.

531 4b Press Day - Feb 4

Too Super-Bowled to squat today. Almost went to McD's for lunch and a chance to just stare at the linoleum, but talked myself into pull ups. Then into doing Press day, at least.

Buy in
Death by pull ups
10 rounds.
11 mins.

531 Press 4b
Rx: 3x3 @ 125/140/160
Actual: 10x115/3x125/3x145/3x160
8 mins.

BBB
4x10/9/7/7 Press @ 115 (65%)
4xmax reps neutral grip pulls
in .30 on 1.15
11 mins.

7.5 - 1 hours - 2230/0600. 72 hours. 26 minutes total, PE: 8. 230/11.

531 4a Bench - Feb 1

Buy in
3x10 Hang Power Clean @ 95/115/135
7 mins.

531 Bench 4a
Rx: 3x5 @ 205/235/265
Actual: 6x205/5x235/6x265

BBB
5x10 in .30 on 1.15
Underbar Horz pulls
Bench @ 195 (60%=190)
19 mins.

7 hours - 2230/0530. 26 minutes total, PE: 8.

531 4a Deads + Pull/Row - Jan 31

AM
Buy in
3x 7 FtB
4 mins.

531 4a Deads
Rx: 3x5 @ 195/225/255
Actual: 5x200/5x225/7x255
9 mins.
BBB stuff
4x10 deads @ 185 (180=60%)
Seated calves @ 70
8 mins.

PM
5x10ish Pulls on the gravitron w/ 25/40/55/70/85# assist
9 mins.

One arm cable pull downs
4x9 @ 90/75/85/85
8 mins.

Row 3k
14ish mins.

8 hours - 2030/0430. 22 + 31 minutes total, PE: 8.

531 4a Press Day - Jan 29

531 Press 4a
Rx: 3x5 @ 115/135/150
Actual: same
8 mins.

BBB split
5x10 @ 115 10/10/10/7/6
(60%=105, and that would have been the right working number, but I was using 60% of the max, rather than the 4-rep max - the schedule has been amended)
5x max reps Neutral grip pulls (10/10/8/8/7)
in .30 on 1.15
12 mins.

8.5 - 1.5 hours - 2130/0600. 20 minutes total, PE: 8.

531 4a Squat - Jan 28

3 rounds, one min RI:
Hamstring curl @ 125 x10
Extensions @ 195/210/225 x11

3 rounds, one min RI:
Seated calf @ 70 x10
Standing calf @ 225 x10

531 Squat 4a
Rx: 3x5 @ 215/250/285
Actual: 10x 135/10x 185/5x 225/5x 250/6x 285

BBB sets, somewhat
2x10 @ 225 (60%=220)

8.5 hours - 2130/0600. 25 minutes, PE: 8. 227/12.

531 3d Bench & Dead for max, Not - Jan 25

Missed a couple this (deload) week, just putting two together to try for a max. Wanted to dead first, but all bars in use. Bench didn't feel good in the shoulders at all today - poor warm up all around. That. and I'm just tired for whatever reason this week. Near miss with the flu? Maybe. Deads just felt ... dead. No try for a new max today on it.

Bench
8x225/3x275/0x315
6 mins.

Dead
10x135/8x225/1x295/1x315/10x225
10 mins.

7.5 hours - 2230/0600. 20 + 21 minutes, PE: 7.

531 3d Press for max + Cl - Jan 22

AM
Buy in
3x8 FtB

531 3d Press for max
Old 5% working max was 185, just wanted to beat that today.
5xbar/10x95/5x155/1x175/0x195/1x185/0x195/1x190

PM
Easy squat
10x135/10x185/10x225 (bad, shallow reps)/10x185///
13 mins

Calves on the A-frame
5x11 @ 5.35
... one seat of seated for giggles - not really, one set because some douche wanted to share.
7 mins.

7.5 hours - 2230/0600. 20 + 21 minutes, PE: 7.

531 3d Squat for max - Jan 21

Crappy partial Squats for max
8x95/8x185/5x225/5x275/3x315/1x265//
Would've gotten a red light on the max reps today. Feel tight, but mostly just not moving the weight. 365 was my working max with 5% boost this 531 cycle - I'm going to recycle at this weight for the next period. Need to settle in at this weight and GET LOW.

7.5 hours - 2230/0600. 18 minutes, PE: 7. 228/13.

Bonus Day Cl - Jan 18

4x 12
Seated calf @ 80
Standing calf @ 225
(2x10 - some dork took the bar) RDL @ 145
12 mins.

4x12
Extensions @ 195/210/225/240
Hamstring curl @ 125/130
8 mins.

3x10 Overhead Squat @ 65
5 mins.

7.5 - 1 hours - 2230/0600. 26 minutes, PE: 6. 225/15.

531 3c Bench - Business as Usual, and Then Some - Jan 17

AM
Buy in
3x10 HPC @ 95/115/145
1 min RI
6 mins.

531 3c Bench
Rx: 5/3/1 @ 230/260/291
Actual: 10x205/5x235/3x265/1x295
Probably another in the tank, but no spotter, and caution won out.
8 mins.

BBB
5x10 in .30 on 1.15
Underbar horz pulls
Bench @ 205
... one more set of pulls  #DamnTheTorps
14 mins.

PM
Row 3K
13 mins. Not really going all out, but this was a PR

6 rounds, in .30 on 1.15
Max reps Pulls (10-8)
Max reps Ring dips (11-6)
17 mins.

4x Max reps Single arm cable pull downs
@ 120 x5
@90 x6/6/6
1 min RI, 6 mins.

7.5 hours - 2230/0600. 29 + 38 minutes, PE: 9.

531 3c Deads - Jan 16

531 Deads
Rx 3c: 5/3/1 @ 223/252/282
Actual: 135x10 RDL /225x5/255x3/285x2
14 mins.

BBB stuff
4x10 @ 205
Seated calf @ 70/A-frame @ 5
9 mins.

8.5 -1 hours - 2130/0600. 24 minutes, PE: 8.

531 3c Press - Jan 15

I was just squawking about how I got 150x5 when 10 months ago I couldn't get 150# once. Today was 160#x5.

Buy in
3xmax reps in .30 on 1.15
Neutral grip pulls
4 mins.

531 Press
Rx: 5/3/1 @ 125/142/158
Actual: 5x125/3x145/5x160

BBB split
in .30 on 1.15
2x10 press @ 110 (60%=111)
2x Pulls x10
3x DB recline press @ 65's
3x Pulls x10 (5th set: 8)
21 mins.

8.5 hours - 2130/0600. 26 minutes, PE: 7.

531 3c Squat and Leave - Jan 14

531 Squat
Week 3c Rx: 5/3/1 @ 246/279/312
Actual: 10x bar/10x 135/10x 225/5x 245/3x 280/3x 315
11 mins.

BBB sets
5x10 @ 225 (60% = 219)
9 mins.

A little bandy legged on the way out the door, but a good day in the open rack.

8.5 hours - 2130/0600. 22 minutes, PE: 8.

Bonus Day Press Pull - Jan 13

Roofing yesterday at Warren's, we'll call that exercise.

Today, just 4 easy rounds, in .30 on 1.15
Press @ 120#
Chins

...and three more rounds of pulls, for fun.

8.5 hours - 2130/0600. 13 minutes, PE: 6.

Bonus day Cl - Jan 11

Antagonists 3x10-12
Hamstring curl @ 125
Extensions @ 190/205/220/240
7 mins.

Front squat, 1 min RI
5x10 @ 135
10 mins.

3 Rounds, 1 min RI
Seated Calf @ 70/
Standing Calf @ 225/
A-Frame @ 5
7 mins.

8.5 hours - 2130/0600. 27 minutes, PE: 6.

531 3b Bench + CF - Jan 10

AM
Buy in:
3x8 Power Clean @ 135, 1 min RI
5 mins.

531 Bench
Rx: 3x3 @ 214/245/275
Actual: 10x185/3x215/3x245/5x275
8 mins.

BBB stuff
5x10 @ 205
Bench / Underbar Horz pulls
60% = 204
12 mins.

Just felt strong today, even though I know I was a bit dehydrated from Imbibe last night.

PM
CF (at the 5:30 group, dropping CC by tumbling)
Opted for the S2 Deads.
10x135/8x205/5x295/(315)

Metcon:
Power snatched @ 75
assisted Pistols by holding onto the rig
9.50

7.5 - 1 hours - 2230/0600. 26 + 40ish minutes, PE: 8.

531 3b Deads - Jan 9

Buy in
3x max reps FtB (10-7-9) in .30 on 1.15
4 mins

531 Deads
Rx: 3x3 @ 208/238/267
Actual: 165x10/210x3/240x3/270x3
10 mins.

BBB sets
4x10 @ 195 (198=60%)
3x10 Standing calf @ 225#/A-frame @ 4
11 mins.

9.5 - 1 hours - 2030/0600. 27 minutes total, PE: 8.

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.