531 6d Dead Deload + Ca - May 30

Buy in
4-way Plank, Tabata timer, 4 rounds
8 mins.

531 Dead
Rx: 130/160/195
Actual: 10x 135/175/205
7 mins.
BBB
5 rounds, no timer
Dead x10 @ 175 (160=50%)
Seated calf x11 @ 70
A-Frame x12-10 @ 5
12 mins.

Cash out
Hamstring curl 3x10 @ 110
3 mins.

PM
Buy in
4x12 Y-Pulls
5 mins.

Antagonists, 5 rounds on the HT timer
DB recline press x10-8 @ 75
Croc row x6-5 @ 105//100///
14 mins.

Single arm cable pulls
x5 @ 105//x10-8 @ 90///
10 mins.
... one set of pulls.

8 hours - 2130/0530. 31 + 31 minutes total, PE: 8. 18 hours.

531 6d Press Deload + SRun - May 29

Buy in
Death by Pullup 8.6 rounds
9 mins.

531 Press
Rx: 70/90/105
Actual: 10x85/95/115
7 mins.
BBB
5x10 on the HT timer
Press @ 95 (90=50%)
Cable medium grip pulldowns @ 180/195///185
13 mins.

PM
Brighthouse hill run ups on 1.45 x10
First couple felt bad on the right knee, and they all felt blocky. Afterward, the lateral collateral ligament was screaming at me for this. Gotta rehab smarter.
17 mins.

8 hours - 2230/0630. 47 minutes total, PE: 8. 24 hours.

531 6d Squat Deload - May 28

This is supposed to be easy day. Rough.

Buy in:
3x6ish FtB
3 mins.

531 Squat
Rx: 95/115/140
Actual: 10xbar/95/115/145
11 mins.

BBB
5 rounds, HT timer
Squat @ 135 x8 (115=50%)
Standing calf @ 240 x11
12 mins.

7 hours - 2230/0530. 26 minutes total, PE: 8. 96 hours. 229/15.

531 6c Dead day - May 24

Buy in
4x10 Hamstring curl @ 110
5 mins.

531 Dead
Rx: 5/3/1 @ 240/275/305+
Actual: 10x225/5x245/3x275/5x 305
Who woulda thunk it, on this week, I'd do the dead.
10 mins.

BBB
4x10
Dead @ 225 (70%)
Standing Calf @ 240
10 mins.

7 hours - 2230/0530. 26 minutes total, PE: 7. 24 hours.

531 6c Press day - May 23

Well, puke day turned into the 36 hour flu. Was just going in to coach Monte today. The good news: made my 531 numbers for the day.

531 Press - no buy in, dumb.
Rx: 5/3/1 @ 135/150/170
Actual: 10x95/8x115/5x135/3x155/2x170
13 mins.

BBB 5 rounds, shooting for 10's on the HT timer - didn't get near on most of these, which is weerd, since if I'm going to fail, it's going to be on the max effort stuff, not on the reps stuff. Just no stamina today.
10x125#/x8/x7/115#x8/x6 (125#=70%)
Neutral grip pulls x10/8/7/6- Single arm cable pulls (lost the pull up bar on the power rack, working this alone, can't hold a circuit against all the wanderers at DoucheX).
12 mins.

8 hours - 2130/0530. 26 minutes total, PE: 6. 72 hours.

531 6c Squat 'til you feel like puke Day - May 20

Felt like puking this morning. Wasn't going to go, but Monte talked me into it. Completed the WoD, will count that as a win.

Buy in
3x10 RDL @ 135#
6 min.

531 Squat
5/3/1 @ 175/200/220
Actual: 8xbar/7x135/5x175/3x205/3x225
14 mins.

BBB
5 rounds, on the HT timer
x10//6/10/6 @ 165#
Standing calf x11 @ 225#
13 mins.

6.5 hours - 2330/0600. 33 minutes total, PE: 9. 48 hours.

Bike + Srun Brighthouse Hill - May 18

Bike to Brighthouse - 27 mins there, 24 back. 13.6 mi, 15.2 ave. Knee rehab.

10 Hill repeats on 1.45, varying the line up. Felt a bit blobby today, but otherwise good. Good wind, knee not too painful or sketchy. 17 mins.

7.5 + 1.5 hours - 2330/0700. 68 minutes total, PE: 6. 24 hours. 231/15.

Squat Cleans - May 17

Buy in
FtB 3x8
3 mins.

Squat Cleans - test
5 @ 95/115/135/155/175x3/185x2
14 mins.

8 hours - 2130/0530. 19 minutes total, PE: 6. 24 hours. 231/15.

531 6b Bench Day - May 16

 No buy in. Stoopid, I know. We did this one in denim at the doucheX, so, it's just like that today.

531 Bench
3x3 @ 225/255/285
Actual: 3x225/255/5x285
6 mins.

BBB
5x10 @ 205 (65%)
Underbar Horz Pulls x2/Ring rows x3
12 mins.

7.5 + 1 hours - 2130/0500. 19 minutes total, PE: 6. 18 hours. 

531 6b Dead Day - May 15

Buy in
3x12 Hamstring curl @ 110
2 tries at extensions, but too painful in the right knee - funny, but a few weeks ago, it was the curls that hurt and the extensions felt fine.
4 mins.

4-way planking, tabata timer
2 rounds, 5 mins.

531 Dead
Rx: 3x3 @ 225/260/290+
Actual: 225x3/265x3/295x4
7 mins.

BBB
5 rounds on the HT timer
Deads 225x10 (210=65%)
Standing Calves x12 @ 225////240
13 mins.

PM
6 rounds, Assisted chins on the HT timer
Add one plate per round, 0 to 55#
7 mins.

Cable pull down singles 5x5
1 min RI, 5# easier each round, 105 - 75#
8 mins.

7.5 hours - 2200/0530. 29 + 16 minutes total, PE: 7. 24 hours. 

531 6b Press day - May 14

We divide our training into what we call primal movements. For the lower body, we squat, hinge, lunge and step. For upper body, vertical push & vertical pull and a horizontal push & horizontal pull.

Buy in
Y-pulls 3x10+
5 mins.

531 Press 6b
Rx: 3x3 @ 125/140/160
as Rx'ed
5 mins.

BBB
4 rounds, on the HT timer
Bar Dip x10/10/8/8
Ring row x12-10
Press @ 115# (65%) x10//8//
15 mins.

8 hours - 2130/0530. 25 minutes total, PE: 8. 24 hours. 

531 6b Squat day - May 13

Buy in
RDL x10 @ 135/155//
4 mins.

531 Oly Squat
Rx: 3x3 @ 165/185/210
Actual: 8x135/3x165/3x185/3x210 (didn't try for the +)
--
BBB
5x10 Full squat @ 155 (65%=150)
5x12 Standing calf @ 225
22 mins.

7 hours - 2230/0530. 26 minutes total, PE: 9. 72 hours.

531 6a Bench Day - Can't Get Anything Done Around Here + SRun - May 9

Buy in
Neutral grip pulls - 4x max reps
8 mins - including some waiting around for a bar to open up

531 Bench
Rx: 3x5 @ 205/240/275+
As Rx'ed
5 mins.

BBB
5x10 @ 190 (60%)
1 Underbar Horz pulls, then 1 pull up, then 3 Ring rows (told you, can't get anything done at DoucheX)
12 mins.

PM
10x Form sprints on Brighthouse Hill in 1.40
... Right knee feels a bit tricky, and after the dig/drive, the float felt clunky up on the top flat.
17 mins.

8.5 hours - 2100/0530. 44 minutes total, PE: 7. 24 hours.

Finding Fitness.

Serious question, do you ever get tired of helping people? Or rather… trying to help people?  I feel like I’m constantly leading horses to water. Family and friends come to me complaining that they can’t lose fat, can’t gain muscle, and can’t overcome ailments like celiac and IBS…. They ask for advice. I tell them to stop eating processed foods, fast food, pasta, etc, and they almost always freak out and tell me how wrong I am. It’s like people just absolutely refuse to accept that their “beliefs” are wrong. So they continue on believing that eating meat is bad, eating bread and pasta with every meal is good, and running marathons is a sign of health and fitness.

Every time I’m at a dinner party, bbq, anything….someone always begs for the secret to health. I used to try and be their guiding light. Now, I just say “Lift heavy weights, do some sprints, sleep 8 hours and cut out gluten entirely. No, don’t cut out carbs completely. Gluten isn’t a carb. Here’s my business card.”
The reply is “I can’t do that.”
My reply is “You can, you just won’t.”

People don't get it. Either they're ignorant because they've never truly been in-shape, or never intellectually become a student of the iron game, or they follow the common knowledge on nutrition and exercise posted in newspapers and Men's Health, or they've been indoctinated into the current mirror-gazing fitness culture where appearance trumps performance. Where people want to look good but are weak, and don't care about their real-world capability. People go to the gym but don't ever make gains. Bro, do you even lift? Everyone wants to be fit, but no one wants to do the hard work.

I won't go further into a description of this straw man. I only raise the physical fitness issue because it's the same failing that the church has with spiritual fitness.

A lot of American christians are embarassments because they lack fitness: never really a student of the Bible or the Christ-like game, basing their worldview on common knowledge from the media, entertainment industry or that Comparative Religion 101 course they took during their liberal indoctrination at university, or mainstreamed into the mirror-gazing culture where appearance trumps performance. People go to church but never really evolve from who they were B.C. Everyone wants to be considered godly, but no one's doing the hard work.

Now, I understand that who I am in Christ is only a God-made reality – that I can't make any merit on my best day's effort. That said, who I am on the sidewalk, today, in the physical world, is a result of the dovetailled-overlap between What I've done to become/What God's graced me to be. The first I do have a hand in, by doing what is uncomfortable. And doing it on a daily basis.

I am pretty tired of people who want to be in spiritual shape but don't do any training. Sure, you can hope that God will strike you with spiritual lightning to ignite your soul, or survive on others' prayers for you, or nourish yourself on sermons and commentary like some baby bird eating predigested food from its mother's crop, but at some point you have to grow up and do your own chewing. You have to do some Bible reading for yourself. You have to pray when no one's holding your hand. You have to do something with your money besides make yourself happy. You have to do what everyone is capable of doing, but just won't. You have to deny yourself. Pick up your freaking cross and hike.

Which brings me to the song running through my head this week: Find Me by Margaret Becker. ... the live version is here. At the time, Elliston place was the skid row district of Nashville (since has undergone urban renewal and is now an upscale apartment and retail community) where Becker moved into a flat, put all of her furniture out on the sidewalk under "free - take me" signs, and waited for the Lord to meet her there in a new way.

I'm gonna move on down to Elliston
Let my hair grow wild and free
Rent a second story studio
Find the other side of me
I'm gonna sit out on the edge of the fire escape
Feel a little destitute
Search for the feelings that will help me remember
The love that I had for You

Find me, find me
I'll wait for You

I'm gonna give away my stereo
Give away my T.V.
I'm going back to essentials, a chair and a lamp
And the Book that You wrote to me
You see, I'm looking for the You that used to speak so clear
I'm looking for the me that had a heart to hear
And I'm looking for the passion that held me here
On the edge

You see, I'm looking for the me that I used to know
I'm looking for the love that was out of control
'Cause I feel a little cold here in the afterglow

I love the duality in the song. I want to find me - find that best me that is zealous for the things that make God's heart beat - and I want God to find me here in my needy moment… Just a crossroad where doing something drastic in the hopes that the doing will help God take you seriously and meet you halfway. I think I need to fast a bit this week and see if God finds me in a new way.

531 6a Deads - May 8

People sometimes think that you have to help everyone for it to count. I know it is a worn out cliche, but think about what can happen if just one person gets it. Sometimes we forget really how amazing it is to help a single other person find their way to awesomeness. It helps to keep in mind that the next person is going to be the one that gets it, or the next time I tell them is the time it’s going to click. - Rossco

Buy in
RDL x10 @ 135/155/185
5 mins.

531 Deads
Rx: 3x5 @ 205/240/275
Actual: 5x225/245/3x275+3
8 mins.

BBB
4 rounds, no timer
Deads @ 225 x5/5/6/6
Seated calf x12 @ 70
6 mins.

7.5 hours - 2230/0600. 20 minutes total, PE: 7. 24 hours.

531 6a Press - May 7

531 Press
Rx: 3x5 @ 115/135/150
As Rx'ed
6 mins.

BBB
5 rounds, HT timer
Press x10 @ 105# (60%)
Pulls x max reps (6's)
12 mins.

Cash out
Y-pulls, 4 rounds x10
5 mins.

8.5 - 1 hours - 2130/0600. 25 minutes total, PE: 7. 24 hours.

531 6a Oly Squat - May 6

Restarting 531 with last cycle's numbers, save for a reset on bench, which we tested last Wednesday. High bar back squats will use the 5-rep numbers from my pre-knee-shiteness.

Buy in
1x5 Overhead squat @ 45
2x10 Oly squat @ 45
Waiting for the rack to open up ... because a trainer had a couple women ... get this ... leaning on the open rack doing DB hamstring curls. BodyExchange, f*cking joke.

531 Squat
Testing the right knee, which feels unnaturally thick within the mechanism. No real pain today though. Very careful to keep the weight over the heels throughout. Dropping all the way to the bottom of the hole on all these.
Rx: 3x5 @ 150/170/200
Actual: 3x5 @ 155/175/205
14 mins.

BBB
Rx: 5x10, in .30 on 1.15
Squat @ 145 (140=60%) 10//8/10//
Standing Calf x12 @ 225#
15 mins.

7.5 - 1 hours - 2230/0600. 29 minutes total, PE: 9. 48 hours.

Bonus day Hinge - May 4

5 rounds, on the HT timer
KB swings 10+ @ 2 pood
GtO x max reps @ 120#

7 hours - 030/0730. 13 minutes total, PE: 8. 36 hours.

Cleans - May 2

Just kinda whatever today. Can't squat yet.

Death by Power Clean
@ 135# - 8.6 ounds
10 mins.

Calves 4 rounds x10, 1 min RI
Seated @ 70#
Standing @ 225#
9 mins.

7.5 hours - 2230/0600. 19 minutes total, PE: 8. 18 hours. 230/15.

EXP: It Looked Great On Paper

Well, after getting sick with the broken-glass throat virus/creeping crud from the fall valley air, I'm here to admit that the EXP system was a failed test. And, yeah, it did make perfect sense on paper in excel. I have a few takeaways, one of which is a good spreadsheet full of predicted max/predicted 3RM tables.

I'd not done that much volume - or attempted that much volume - since I'd been logging workouts. I shot high a couple years ago in June with 9x/week. Last year wasn't nearly as frequent, but sessions were longer - but not as intense in terms of resistance.
Juggling the sessions was the first indicator that things were amiss, either in my daily schedule or with my ability to meet the schedule on its terms. Feeling tired, overreached and beat up was second. The nagging knee pain was third. Getting sick and laying around for 5 days was the final.

The comeback trail will traverse the old mountainside of 531 with BBB, but adding in a Pull day, a second (front) Squat day, an every-5th-day-off clause (which was omitted from EXP, but I've known for long years is a hard/fast real-world law), and adding in the Monday/Thursday PM metcons as sprint/row work. Gonna make sure that this cycle incorporates Y-Pulls, Croc rows, and heavy pulls with the dipping belt.

Laissez les bons temps rouler.

DL + HPress - May 1

Deads, going through the motions to see where I'm at today.
135x10/225x8/245x5/265x2/3/4/5
13 mins.

Calve out
4x12
Standing calf @ 210
Seated calf @ 70
7 mins.

PM
Buy in
4 way tabata plank
8 mins.

Bench test
5x225/5x275/4x295
10 mins.

5 rounds, 1 min RI
DB recline press x10 @70//65///
Croc rows x5 @ 100#
16 mins.

7.5 hours - 2230/0600. 21 + 34 minutes total, PE: 6.24 hours.

Press - Apr 30

Warming back up to everything after 5 days off with the valley crud. Still a little wheezy and dizzy. Press day - easiest day of the week though.

Press
10x85/90/115

5 rounds, no timer
10x 85#
10x Y-pulls

7.5 hours - 2230/0600. 15 minutes total, PE: 6. 230/15.

Ca - Apr 24

Buy in
Hang power clean 4x10 @ 95/115/135/155
13 mins.

Main set
5x10 on the HT timer
Assisted chins @ +25#
Press @ 115////105
13 mins.

Cash out
Row 1k
4.30

7 hours - 2300/0600. 30 minutes total, PE: 7. 52 hours.

Off Schedule - Deads - Apr 22

Buy in
4x max reps FtB, .45 RI
4 mins.

Deadlift
10x RDL @135
225#x5/275x3/x4/x5/225x7
10 mins.

Used cross grip for the 2nd and 3rd sets at 275. Hands felt weak.

4 rounds, 1 min RI, stretching
Seated Calf x12 @ 70
Standing Calf x max reps @ 210.

Feels like there's a tear deep in my right interior gastroc. Maybe it's still the knee issue yanking on stuff down in there. No pain in the MDL from the deads today ... yet. Cross your fingers, and legs, people.

7.5 hours - 2230/0600. 21 minutes total, PE: 6. 30 hours.

Bonus Day - Apr 21

Pull, the minimum

6 rounds, on the HT timer
Max rep chins
--
4 rounds, same timer
Max rep wide grip curl @ 100#

7 hours - 2300/0600. 13 minutes total, PE: 6. 48 hours.

EXP 24 Pull ME Everything Changes - Apr 19

Supposed to be a Bench for max reps at light weight day, but without a spotter, I'm just working at bBW. And, with all the pulling, it's more of a Pull ME day

5 rounds, max reps, HT timer


4x25#//4x20#//3x20#
6 mins.

Bench
5x max reps @ 225, HT timer
7/8/9/5/4
7 mins.

Single arm cable pull downs
4 rounds, 1 min RI
7x90/4x120/7x90/11x75
7 mins.

7.5 hours - 2230/0600. 21 minutes total, PE: 7. 48 hours. 231/15.

EXP 23 Press - Apr 17

Today's an approximation of an ME GtO, as I can't really move my right knee.

No buy in (FtB)

Press
Rx: GtO @ 150/165/175/185/200
Actual: 6 rounds, on the HT timer
7x max reps Y-Pulls
6x max reps Press @ 135/145/155 (4's)//145/135

8.5 - 1 hours - 2230/0700. 16 minutes total, PE: 7. 48 hours.

EXP 22 Pay the TaxMan in Squats - Apr 15

Buy in
3x10
Extensions @ 200
Leg curl @ 110
5 mins.

...leg curls still feel like the knife behind the right knee.

Squat
Rx: 5x5 or 3x5 at
230/250/270/285/305
Actual: barx10/135x10/185x7/225x5/245x5/275x5 (form broke down here)/225x5
16 mins.

Back squat just doesn't feel right at all. I hindu stretched easily between sets, but put any weight on my back and everything just locks up. Anyway, opted for form rather than going with the posted loads and doing idiot reps.

PS. This note from the day after. Woke up and hobbled about, my vastus medialis was locked up, not from overwork from the light-low volume extensions, but from straining to keep my ACL in position(?). I'm thinking of hi-bar squats and front squats only for the duration of this EXP cycle. I believe in the back squat, but low bar is not agreeing with me.

Cash out
Standing Calf x10 @ 225/240/255
4 mins.

8 hours - 2200/0600. 26 minutes total, PE: 7. 30 hours.

EXP 21 Pull CA - Apr 14

Light and easy, not trying to blow up here.

4 rounds, on the HT timer
Ring rows x10
Ring dips xmax reps (10's)
Chins (5's)
15 mins.

8 hours - 2230/0630. 15 minutes total, PE: 7. 24 hours.

Bacon Weave al Monte

For better photography and a simpler recipe, visit this link. For the Truth, read on.

Start with your bacon weave. There's no good way to form this. Just bend the crossmembers back and lay the next row down. This is a 6x5 weave, we later added an additional 7th column. I highly recommend as many strips as you can force into the rectangle.

Dust with garlic salt and a spicy rub, here, anything you pull from the spice rack will work.

Lay down your blob o' sausage. In retrospect, I think two layers with the same amount of meat divided into two blankets would be better, sandwiching in an (not pictured) coating of sweet and zesty BBQ sauce. Also, we used spicy Italian sausage for this, but regular sausage might have been a better option.
LBH says to mix in an egg to this sausage layer to act as a binder. I say, why not? More protein is a good thing.

Goo a layer of grilled bacon and onions fresh from the sautee pan, with copious amounts of Brand X BBQ sauce. Maybe A-1 would finally find its place in the world here.

Also, you see why sandwiching this goodness between a pair of layers of sausage would be a phenomenal feat of baconary artistry. So, make double dose of this goo and do that 'nother layer thing. This layer contained about 7 strips of bacon and a whole onion.

Cheese happened. Me, I will omit this lactose-paste in the future. Monte, on the other hand, said he wants more cheese on his next go-around. A matter of taste. I found the cheese a distraction, rather than a bonus addition. If you must have cheese, melt some atop the completely cooked BaconLog at the very end, I say. Otherwise, what's next? Greens? Seafoods? Don't muddy the meaty waters.

Roll 'er up. See the ends? This is where you really want your bacon weave to be at its most expansive.
You want your weave as long as it can be as well as wide. Heck, it wouldn't hurt to do a second weave as an extension so you can have empty weave rolling over into itself at both ends, for a mind-boggling pinwheel effect.
 Ask for 24 inch slices of bacon from your local butcher who harvests hogs near the Springfield nuclear plant.

Insert into the smoker. I think foil-wrap might have served us well in the oven, but what do I know?
Also, keep a wooden spoon handy to spank the hell out of anyone's wrist if they want to open the door to take a look. Bacon is cooking here! Back off, newbs! Damn. If all else fails, wrapping the thing in foil will suppress passer-bys interest in peeking and letting out all the heat. Move along, nothing to see here but foil, people.

Approximately 5 UFC fights later, the pre-heat is complete. You can test the internal temp with a stick-thermometer if you like. No matter what it reads, you'll still move on to the grill anyway, so why bother? Just get moving and stop posturing like you know what you're doing.

Cat Zingano and Meisha Tate were fighting in the octagon, so we missed the BBQ sauce spraydown and trip over the coals. But it did happen, covered with foil to lock in all the juicinesses, and to keep the weave from sticking to the grill and unraveling everything.
After a quick 10 mins off the heat, stick a knife into it.
Spill toothpicks all over the floor and serve.

EXP (15) Hinge - Apr 13

4 rounds, on the HT timer
Hang power clean @120# x10///8
KB swing x10 @ 2 pood
Curl @ 80# - narrow 2x10, wide 2x7
19 mins.

Tabata bag work
20 rounds, 14 punching/6 kicking.
10 mins.

8 sessions this week, most of them were hi-intensity. A hard week, but a good one.

9.5 hours - 2200/0630. 29 minutes total, PE: 8. 18 hours.

EXP (24?) - Bench ME - Apr 12

Buy in
Y-pulls, 3 rounds
3 mins.

5x5 Bench
Rx@ 225/240/260/275/290
Actual: 225/245/265/275/295
12 mins.
Wasn't feeling great coming in, tired and overextended - didn't think I'd get the 290x5. 295x5 wasn't really a stretch. Should have known I'd rise to the challenge.

And, It's Official: I can bench more than I can deadlift. I'm fucked.

4 rounds, on the HT timer, in .30 on 1.15
Pulls
Underbar horz pulls
10 mins.

Scottish Games Injury Watch Update: Getting up this morning, felt my right ACL ginch up, and with the twinge associated with that lock up, almost found myself going down to the ground. Torn and flapping in the wind? Massively inflamed so it catches down there in all the machinery? An MRI would tell.

9.5 hours - 2130/0600. 26 minutes total, PE: 6. 18 hours.

EXP Ground to Overhead test, CL + S Run - Apr 11

Heck, I don't even know what EXP day this is anymore, working off the old chart. I need to make a deck and just work through the cards - whatever's on the top of the deck is the current session.

Death by GtO
8.5 rounds at 115#
9 mins.

4 rounds, on 2:00
RDL x10 @ 135/140///
Seated calf x11 @ 70#
8 mins.

Feeling overextended, which I now realize in a Biblical sense, is the point of a 40-day high frequency program. Just had to remind myself that this wasn't a workout, it was a session. Just get through this session.

PM
Brighthouse Hill run up/walk downs
12 on 1.40
20 mins.

Katsup, since I rowed last night, and missed these on Monday PM.

8 hours - 2200/0600. 18 + 20 minutes, PE: 9. 18 hours.

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

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

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

Cash out
3x 10 Y-pulls
4 mins.

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

Row 3k
PR at 12.27.

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

EXP 17 Squat DE - Apr 9

Hi Bar Squat 5x5, for form
Rx: 160/170/180/195/205
Actual: 165/175/185/205/215
In .30, on 2.00 - Ass to the grass.
11 mins.

3x10 antagonists
Leg curl @ 110
Extensions @ 195
5 mins.

8 - 1 hours - 2200/0600. 17 minutes total, PE: 7. 24 hours.

EXP (18) Worl's Easiest Squat Day - Apr 8

What do you do on Squat day when there's no squat bar available? You let Deppen talk you into doing Press day early.

Buy in
FtB - 3 rounds
10/10/8
4 min.

Press 5x5, 1 min RI
125/135/145/155/165 (3)
then
4 rounds, in .30 on 1.15
Neutral grip pulls
Ring dips
7's, plus or minus
22 mins.

BeatDown UpDate: The Scottish Games knee issue has moved from inside of my knee (with some residual clicking and tightness) to the back of the knee (where it fed by tightening up my lateral collateral ligament like a guitarstring) to my interior gastroc. No running for me tonight.

6 hours - 000/0600. 26 minutes total, PE: 7. 54 hours.

"Saturday" kinda off EXP - Apr 6

I don't even know what to call this day. Shuffling the EXP sessions continually to catch up or stay on schedule is making me revise my view of what's most important. Maybe lining out what you can realistically do is preferable to planning the optimal schedule.

Anyway, it's Saturday morning, before the doucheX is open, and after DL day. Pull, push, hinge ... you see the prescription. No bag work - no time, no desire to inhale more of the allergens than necessary.

3 rounds, in .30 on 1.15
Chins
Ring dips
Ring rows
11 mins.

3 rounds, same timer.
Power Cleans @ 120#
KB swings @ 2 pood
narrow grip curl @ 90ish
11 mins.

8 hours - 2200/0600. 22 minutes total, PE: 7. 12 hours.

EXP 11 CL/Deads ME - Apr 5

Still one session behind on the EXP schedule, but Sunday's an off day, so I'll be back on track for next week. I blurred through day 10 last night, and just need to log a heavy squat day over the weekend.
By the way, I also kinda hurt all over, and the knee pain has moved and housed itself in my right calf.

Cl
4 rounds x10-12, on the .30 in 1.15 timer:
leg curl @ 90/105///
extensions @ 195
--
(3 rounds)
Seated calf @ 70
A-frame @ 5
17 mins.

Deads
5x5 Rx @ 205/225/240/255/270
Actual: 205/225/245/255/275/ 10x 225
11 mins.

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

EXP 9 Squat DE/CL + Press ME - Apr 4

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

Front Squat
5x5 @ 140/150/160/170/180+ (7)
9 mins.

CL quad
4 rounds x10-12
Seated Calf @ 70
Standing calf @ 210/225/240/225
Extensions 195#
Leg curl 110#
11 mins.

PM
Buy in
3x max reps Y-pulls
1 round of rotator cuff stuff
4 mins.

4x5 Cable pulldown singles
@ 90/105/120 (3)/115
6 mins.

Press ME
Rx: 115/125/130/140/150
5x115/5x135/10x140/5x155/2x155
140 seemed easy, so I just kept going.
10 mins.

8 hours - 2200/0600. 49 minutes total, PE: 7. 18 hours.

EXP 8 Doing Wahteva H Push ME + S Run - Apr 3

Fast forwarded past the CL PM workout from yesterday, to blowing off the Day 6 Pull Metcon (Helen) completely, to considering my Saturday bonus quad a sub for the Day 7 Hinge day, to jumping into this Push ME day - which was supposed to happen yesterday. Nothing like missing a couple days in a high-frequency cycle to create a juggling act.

Changed the buy in today from tabata planking to a short Death by pulls - 6 rounds.
6 mins.

Bench 5x5
Rx: 210/225/240/260/275
Actual: 210/225/245/265/275
8 mins.

DB Croc row
5x5 @ 100#
8 mins.

On the way out the door, I counted the cardio machines at DoucheX. 68. And one power rack. That's a bullshit to real shit ratio of 68:1.

PM
8 220's on the potholed soccer field at Yokuts - in just under .50 on 3.00. First one really hurt my right knee. Ran them pretty gingerly and tried to short-stride.
24 mins.

8 + 2 hours - 2200/0600. 46 minutes total, PE: 6. 24 hours.

EXP 5 Squat ME - Apr 2

Tired after a long weekend and bad sleep, allergies.

Buy in
Overhead Squat 3x10 @
45/65/95
8 mins.

5x5 Squat @
230/250/270/285/305
17 mins.

This video shows me trying to get down into the hole at 305.

Left wrist felt like murder during the overheads. Some really ugly, barely-parallel back squats today. One of those sessions you just say you were glad that you tried, and didn't cheese on.

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

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).