The short bus....

[The Crawdaddy]

8/28

Travel twice, lots of yard work (cutting trees, digging and moving big plants etc) and the resulting exhaustion and lower back devastation (still sore) made the last few weeks a big miss (less a few non-recorded sessions of no great import). So, back to it (I hope).

Yesterday:
Walk dog
20 minutes of yoga/roast coffee

Today:
Walk doofus dog.
DL: skipped per above. Probably going to switch back to chins until the yard is done and just do LBBS for now.
BP: 135x14/13/12
BBCurl/BBRow (65/95): 15-13/14-13/13-12
BBCalf Raise: 225x15/15/15

[The Crawdaddy]

9/30

Walk dog
SP: 105x13/11/10
BS: 175x13/10/10
HLR x3x15

[The Crawdaddy]

9/1

Chin: BWx10/7/8
BP: 145x12/11/8
BS: 185x10/9/9
SP: 115x9
CR: 245x12x2
BBCurl: 75x10

Paint closet and work in the yard rest of day. Freakin' tired.

[The Crawdaddy]

9/4

Yard work all weekend. Pulled pork yesterday as a reward. Yum.

Chin (BW): 6/7/5/5 - say what?
BP (135): 15/13/8/8 - the sudden drop off of tri endurance is intredasting.
BBCurl: (65): 15/15/13/11
CR (245): 15/14/15/14

Out....

[The Crawdaddy]

9/5

Walk/jog with dog ~20 minutes. Felt ok.
YRG


9/6
SP@105: 13/13/12/10
BBTri Ext@55: 14/14/13/13
BS@165: 13/13/13/12
HLR: 13/11/10/10

[The Crawdaddy]

9/7

Walk/jog with dog. ~20 min.
YRG, 20 min

9/8

Walk dog
BP: 145x12/12/10/9
Chin: BWx10/7/6/5
Moved rocks and started building a retaining wall for next 6 hours. Back and legs wiped.

9/9

Ouch. Everything hurts. Getting old methinks.
Finished wall. Freaking rocks suck.

9/10

Walk dog.
YRG 30 minutes. Lot's of "can opener." My left hip continues to nag.

[The Crawdaddy]

9/12

Tried for two sessions today but only got the am. FAIL...

Chin: 10/9/9/7/7/6/6/5/5
Calf raise: 225x12/245x12/12/12/12/11/12

My entire scheme is broken. Crap.

[The Crawdaddy]

9/13

BP: 145x12/12/10 135x10/10/8/8/7/6
BBCurl: 75x12/12/12/11/10 65x12/11/11/10

[The Crawdaddy]

I got thrown (or threw myself) under the bus this summer. All of the yard work (I moved a metric ton of dirt, cut down and hauled about 20 trees, and moved damn near every plant in the yard (most of which are 20+yo) ) with the new work hours was more than I could handle on top of the regular routine. So it was hit or miss (mostly miss) all summer long. Things appear to be settling down some, although travel this fall should make life interesting. I'm trying to work in a little running with the dog to minimize PRT pain later this month, and working smarter and lighter in a BBB-like program (although it is stretched out from what's in the book a bit).

Monday 9/24

Fartlek (run-walk) with dog, about 15 minutes
20 min YRG

Tuesday 9/25
BP: 135x15/13/13
RDL: 135x15/15/14
CalfRaise: 225x15/15/14

9/26
Run with dog, 20 min

9/27
Box squat, 115x15/15/14

9/28
off

9/29
run with dog
YRG, 20 min

9/30
Box squat, 135x12/12/10
BP, 145x12/11/10
RDL 155x12/12/10
Work in garden until 4pm (tired)
Yeungling time baby

[The Crawdaddy]

Amaaaaazing this shit only fell to page three. Took a really long break as I was pretty broken physically and mentally. Discovered that I wasn't fixing the mental shit and started back. My days are split about 50/50 weights and cardio. I did a little LP, and then jumped back into 123x3 ladders for weights. The last week looked like:

Sa: BS 255x123/123/122, SP 145x123/122/122, DL 285x122
Su: off
M: run 30' @ 1 degree incline. 2.70 miles, Pullups (min sets to 25)
T: skipped due to travel
W: skipped due to travel
Th: BS 255x123x3, BP 205x123x3, PC 145x3x5
Fri: Row 7x 0:40/1:20 intervals. Suuuuuuuckkkkk. First time doing this since back at it. Managed 195m last interval though., 9/6 Pullups (wasn't feeling it.
Sa: BS 265x123x3, SP 145x123x3, DL 285x123

Time to go chop some wood. I'm flabby.

[The Crawdaddy]

Pre-muster workout at the WNYD gym:
A: Dreadmill, 1 degree up. Run 30', 2.72mi
B: Chins, BW 8/6/5/4/2

[The Crawdaddy]

Ah, the holidays - when my workouts get interrupted by excessive booze and food. This keeps up imma gonna weigh in around 300...

12/24: BS 275x123x3 (pleasant surprise), BP: 215x122/122/1-- , PC 150x3x5
- reminder of why I BP in the power rack. Third ladder got sloppy on the 2nd rung and pushed more back into the catch and damn near dropped the bar. Thank god for safety pins.

12/25: Food Food Food Food Food

12/26: Got home late. Pansied out.

12/27: HIIT-ite morning. Rower: 7x 0:30/1:30. Gag. Pull-ups: 9/8/7/5 (BW). Muster. Go home.

[The Crawdaddy]

12/28

BS: 285x123/122/12- ; felt like a bit of a pansy here. I''m gonna have to record too, I think I'm coming in a bit high on these.
SP: 155x122/121/122
DL: 295x123 (strapped)
HLR: 10/8

Gotta move and chop some more wood today. Felt rode hard and put up wet last week doing that.

[The Crawdaddy]

12/29: Sunday rest day

12/30: A little run before muster: 30' @ 1 deg up, 2.79mi.; dead-hang chins 5/4/3/3/2 (much harder if you really make an effort to use zero momentum. And I'm a fat bastard now at 220...

[The Crawdaddy]

12/31

BS: 285x123/123/1--. Just lacking motivation mostly methinks. Getting a niggle in the right knee as well, but it's not impacting the lift at all (weird)
BP: 215x123/122/122. Maybe some added volume here to get through the sticking point.

I've eliminated PC. May add RDL at volume or some such mid-week to help the deadzzzz. Any suggestions from the peanut gallery (don't say PC....)

[The Crawdaddy]

1/2

Morning at the yard gym:

BS (reset for depth) 255x123/123/123
SP: 155x12/12/12/11
DL: 295x123 (felt pretty crisp, 305 next time)

Pushed up DL since I am going to be unable to lift this weekend. Went well. BS felt super solid although the right knee niggle is still there.

[The Crawdaddy]

1/3: Nothing. In a freakin' car all day. Ugh.

1/4: Walk dog. 30 min of gerbil-time on hotel dreadmill. 2.78 miles @ 5.6 mph. Max hr 164. No pull-up bar, so no chins.
- On a positive note they at least have DB up to 50# and a bench. Will do some minor weight work tomorrow I guess.

[The Crawdaddy]

Cheesed out the rest of my vacay... shit, that's what it's for.

1/8: BS: 265x123/123/123; BP: 215x123/123/123 (about time!); RDL 135x2x5, 165x2x5

1/9: Row: 7x:20/1:40 (108m/109m/108m/109m/108m/107m/107m); strict chins: 6/4/4/3/2

[The Crawdaddy]

1/9: ever since that day i was runding! Run Forrest Run! 2.79mi/30min on the dreadmill. Wore my racing flats (NB205s) today for first time in a loooonggg time. Already feeling it in my feet tonight. Probably should've only done 20'. Oh well!

[The Crawdaddy]

1/11:

weighed in at 220 even. May need to adjust macros/calories. Gonna give it two weeks here at 185/185/75.

BS @ 275x123/122/1-- (just felt a little off here)
SP @ 155x123x3
DL @ 305x123 (Hard, but smooth)

[The Crawdaddy]

1/12: Walk dog, hang waiscotting. That kinda sucked.

1/13: skipped due to medical appt.

1/14-1/15. Travel. Nada

1/16:

BS: 275x 1, FAIL. WTF! started the first rep of the double and went to one knee with the bar on the pins. No pain other than the smashed hand meat between the safety and the upright. No idea what happened, but was mentally shaken. Dropped to 225 after I recovered enough mentally to get back in there and did a decent 5x5. Weirdness.

BP: 205x3x5, 185x7
BBCurl: 50x5, 60x8x3

Fucking hand hurts.

[The Crawdaddy]

1/17: Legs like orange jello (without the orange). Ran for 15' @ 5.8mph/1.6 mi. Ugh. Strict pull-ups 4/4/4/4/4

1/18: Legs still shaky from volume. Funny that.... not. Have to consider some volume-oriented training for next quarter.

BS: 205x5x2
SP: 160x123/123/123 - went to 5# jumps on pressing. Went well today. Getting close to prev. 3rm of 170.
DL: 315x123 - 3-wheels againz. Go me. Treat will be Five Guys.

[The Crawdaddy]

1/19: Chopped about a 1/4 cord for my elderly neighbor and stacked it.

1/20: 218#

BS: 275x123/122/121 - much more solid today, but tough. Diet might be having some impact here. Odd that DL hasn't been an issue.
BP: 215x123/123/123. Onward and upward.
RDL: 175x8x3

Holiday will be consumed with laying tile in the mudroom.

The good news is the girlfriend asked for pulled pork for B'day dinner, and it's been on the egg since about 7pm. Yum. Protein.

[The Crawdaddy]

1/21: Missed due to duty

1/22: Fucking weather. Took forever to get to work and missed my workout window

1/23: Holy crap I suck. At base gym.
BS: 275x123/122/12-. Jeebus. Been stalled here FOREVER. Last rep of the last double was so close to another train wreck that I called the ball. Been here 2 week. Don't want to reset again, but this is getting effin' ridonkulous.
SP: 165x11-; 160x123/122. Maybe the weights are heavier there?!@#@$@#!!@#$!@#$
BBCurl: 70x8x3
HLR: x10x3

[The Crawdaddy]

1/24:

Run 15' @ 5.8 and 1 up. Walk 15 @4.0 5 up.
Chins 6/5/5/4/5

Rest day today and tomorrow. Some new programming on Monday.