8/4: W12D4
A
Front Squat: wu, 155x8x3
Pull-ups: bw x7x4, x6x4

B
RDLs: 165x8x4
Facepulls: 4x15

C
Incline Bench: wu, 155x7x2, 155x5,f
Decline Crunch: bw x8x3
Back Extension: bw x8x3

D
Seated DB Press: 50s x8x2, 50s x7
Chest Supported DB Row: 55s x11x3

E
Overhead Cable Tri: 2x12, 1x10
Pallofs: 3x10

F
DB Hammer Curl: 30s x10x3
HLRs: 3x8

Pretty tough; was nice to get 8 across on FS, but I failed an incline rep. Felt like the bench here is a bit more inclined than what I use at home, or at least that's what I'm telling myself.

8/5: W11D5
A
OHP (paused): wu, 115x8x3
Facepulls: 6x15

B
DB Bench: 85s x7x3
Decline Crunch: bw x8x3

C
Skullcrushers: 80x11x3
HLRs: bw x8x3

D
DB Incline Curl: 30s x11x3
Pallofs: 3x12

E
Lu Raises: 3x10
Cable Lateral Raise: 3x10

Squeezed in this week of training since we're driving back tomorrow; made a bit of progress compared to Sunday, so k enough.

8/7: W12D7
C2 Row
45:00 (UT2) - 10549 m/2:07.9/15.9 spm/165 HR/177 MHR
5:00 - 1164 m/2:08.8/16 spm/146 HR
10:00 - 1167 m/2:08.5/16 spm/159 HR
15:00 - 1168 m/2:08.4/16 spm/161 HR
20:00 - 1170 m/2:08.2/16 spm/162 HR
25:00 - 1172 m/2:07.9/16 spm/167 HR
30:00 - 1173 m/2:07.8/16 spm/171 HR
35:00 - 1176 m/2:07.5/16 spm/171 HR
40:00 - 1177 m/2:07.4/16 spm/174 HR
45:00 - 1182 m/2:06.9/16 spm/175 HR

Drove 13 hours back home yesterday; had a glass of wine or three and didn't sleep well, so given that I'm encouraged by the HR. Even though this "felt" like UT2 is supposed to so I'm not overly concerned with the number, topping out at 160-165 again for an hour of UT2 is going to be a nice medium term goal. I'll probably stick with UT2 3x/wk and 15-20 minute UT3 cooldowns 2x/wk and see how it goes.

W13D1: 8/8
A
Squat: wu, 205x8x3
Pullups: bw x7x5; bw x6x3

B
RFESS: 30s x9, 30s x8x2
Decline Crunch: bw x9x3

C
Single Leg Press: 150x12x3
Cable High Row: 120x10x3

D
HLRs: bw x8x3
Pallofs: 3x10

E
Push-ups: bw x15x10

Chugging along.

8/2: W13D2
A
Bench (paused): wu, 195x6x3, lsRPE 9-9.5
Facepulls: 15x6
Decline Crunch: bw x9x3

B
Incline DB Bench: wu, 65s x9x2, x8
DB Pullovers: 70x12x3
HLRs: bw x8x3

C
Dips: bw x16, bw x14, bw x12
EZ Curl: 75x8x3
Pallof Press: 3x10

D
Cable Lateral Raise: 3x10
Lu Raise: 3x11

E
C2 Row (UT3): 20'

K enough; moving up to 195 was challenging, so I'll probably slow down the progression and just add a rep per week or something. Small gains elsewhere as well.

Apart from a two day conference in September, travel is over for a while, so I'm going to try to actually lose this last little bit of last winter's weight. Woke up today at 194; hopefully 188 by the end of September.

8/10: W13D3
C2 Row
45:00 (UT2) - 10580 m/2:07.5/16.0 spm/172 HR/185 MHR
5:00 - 1166 m/2:08.6/16 spm/ 149 HR
10:00 - 1170 m/2:08.2/16 spm/160 HR
15:00 - 1173 m/2:07.8/16 spm/166 HR
20:00 - 1175 m/2:07.6/16 spm/172 HR
25:00 - 1176 m/2:07.5/16 spm/175 HR
30:00 - 1178 m/2:07.3/16 spm/179 HR
35:00 - 1179 m/2:07.2/16 spm/181 HR
40:00 - 1181 m/2:07.0/16 spm/183 HR
45:00 - 1183 m/2:06.7/16 spm/185 HR

Pushups: bw x15x10

HR confirmed what I was feeling (that I was definitely too fast today); I was shooting for a 2:08 average pace, but went out too fast. I'll probably try to decrease pace by a split or so on Friday and see how that feels.

8/11: W13D4
A
Front Squat: wu, 165x6x3
Pull-ups: bw x7x5, x6x3

B
RDLs: 165x8x4
Facepulls: 4x15

C
Incline Bench: wu, 155x7x2, 155x6
Decline Crunch: bw x10x3
Back Extension: bw x10x3

D
Seated DB Press: 50s x9, 50s x8x2
Chest Supported DB Row: 55s x12x3

E
DB Hammer Curl: 30s x11x3
Pallofs: 3x12

F
Overhead Cable Tri: 3x12
HLRs: 3x8

Increased weight on FS and it was k. Probably had another grindy rep on the last incline set, but given I failed my sixth rep last week, I figured I'd save 7 across for next week.

8/12: W13D5
C2 Row
45:00 (UT2) - 105430 m/2:09.4/15.7 spm/166 HR/180 MHR
5:00 - 1166 m/2:09.8/16 spm/ 141 HR
10:00 - 1170 m/2:09.7/16 spm/153 HR
15:00 - 1173 m/2:09.6/15 spm/162 HR
20:00 - 1175 m/2:09.5/15 spm/166 HR
25:00 - 1176 m/2:09.4/16 spm/169 HR
30:00 - 1178 m/2:09.3/16 spm/172 HR
35:00 - 1179 m/2:09.3/16 spm/176 HR
40:00 - 1181 m/2:09.0/16 spm/176 HR
45:00 - 1183 m/2:08.9/16 spm/179 HR

Pushups: bw x15x10

Slowed it down and felt a bit better; legs were heavy going into today anyway. Forgot to tape off the HR reading on the PM5, so I may have whitecoated it a bit higher than it "should" have been. More likely that I'm just really out of shape.

8/13: W13D6
A
Sumo DL: wu, 225x5x2

B
OHP (paused): wu, 125x6x3
Facepulls: 6x15
Decline Crunch: bw x10x3

C
DB Bench: 85s x8, x7x2
HLRs: bw x9x3

D
Skullcrushers: 85x10x3
Pallofs: 3x12

E
DB Incline Curl: 25s x10x3
Lu Raises: 3x11

F
Cable Lateral Raise: 3x10

G
C2 Row (UT3) - 20'

Decided to add very light DLing back in, as my hip has pretty steadily improved as I've ramped up squatting and rowing intensity; I'll give sumo a try for a few months and see if it feels any better. OHP and DB bench were appropriately difficult.

8/14: W13D7
C2 Row
45:00 (UT2) - 10386 m/2:09.9/15.3 spm/161 HR/178 MHR
5:00 - 1154 m/2:09.9/15 spm/139 HR
10:00 - 1154 m/2:09.9/15 spm/149 HR
15:00 - 1154 m/2:09.9/15 spm/152 HR
20:00 - 1154 m/2:09.9/15 spm/160 HR
25:00 - 1154 m/2:09.9/15 spm/166 HR
30:00 - 1154 m/2:09.9/15 spm/165 HR
35:00 - 1157 m/2:09.6/15 spm/169 HR
40:00 - 1154 m/2:09.9/16 spm/174 HR
45:00 - 1151 m/2:10.3/16 spm/177 HR

Got wrecked last night, so went slow and held off until the afternoon. Meh.

you still got it done though

Not sure how long ago it was from but the pic showing next to your thread on Tapatalk is my puppy!

feelers,

Yes, there is that. Still feeling out UT2 intensity given lifting, but I just need to get over it and realize a bit too slow is probably better than a bit too fast.

Weird about the puppy pic; as it happens, one of the kittens is in my lap right now.

W14D1: 8/15
A
Squat: wu, 215x6x3
NG Pullups: bw+25 x4x5
Cable High Row: 120x11; 120x10x2

B
RFESS: 30s x9x2, 30s x8
Decline Crunch: bw+10 x8x3

C
Single Leg Press: 170x9x3
HLRs: bw x8x3

D
Pallofs: 3x10

Up 10 lbs on squats, and they were hard but not terrible. Added weight to pullups and crunches, with no issue; lsRPE for pullups was maybe 6-7, but we'll see how the elbows feel over the next few days.

8/16: W14D2
A
Bench (paused): wu, 195x7, 195x6x2, lsRPE 9-9.5
Facepulls: 6x15
Decline Crunch: bw+10 x8x3

B
Incline DB Bench: wu, 65s x10, 65s x9x2
DB Pullovers: 75x10x3
HLRs: bw x10x3

C
Dips: bw+25 x8x3
EZ Curl: 75x9, 75x8x2
Pallof Press: 3x10

D
Cable Lateral Raise: 3x11
Lu Raise: 3x11

E
C2 Row (UT3): 20'

K.

8/17: W14D3
C2 Row
6:00 (UT1) - 1586 m/1:58.6/24 spm
r6968m (15' wu + 15' cd)

Decided to dip back in to a bit higher intensity work; my quads were starting to get tired on the warmup when ramping up to 22 spm, so I figured I'd just go until they tired, which was sooner than I expected. I guess I'll just go for 8'-10' next Wednesday and ramp up to 20' slowly. Maybe mix in some AT work if I'm feeling spicy.

8/18: W14D4
A
Incline Bench: wu, 155x7x3
Pull-ups: bw x7x6, x6x2

B
Front Squat: wu, 165x7x2, 165x6
Facepulls: 4x15

C
RDLs: 175x8x4
Decline Crunch: bw x10x3
Back Extension: bw x10x3

D
Seated DB Press: 50s x9x2, 50s x8
Chest Supported DB Row: 60s x10x3

E
DB Hammer Curl: 30s x12x3
HLRs: 3x10

F
Overhead Cable Tri: 2x12, x9
Pallofs: 3x12

Bit of progress everywhere; racks were taken when I arrived, which meant I pressed first, but other than that, same 'ol.

8/19: W14D5
C2 Row
50:00 (UT2) - 11563 m/2:09.7/16.0 spm/164 HR/180 MHR
05:00 - 1155 m/2:09.8/16 spm/138 HR
10:00 - 1156 m/2:09.7/16 spm/154 HR
15:00 - 1156 m/2:09.7/16 spm/156 HR
20:00 - 1156 m/2:09.7/16 spm/161 HR
25:00 - 1157 m/2:09.6/16 spm/165 HR
30:00 - 1156 m/2:09.7/16 spm/169 HR
35:00 - 1156 m/2:09.7/16 spm/174 HR
40:00 - 1157 m/2:09.6/16 spm/174 HR
45:00 - 1157 m/2:09.6/16 spm/176 HR
50:00 - 1158 m/2:09.5/16 spm/177 HR

Stretched this out a bit; legs are tired from yesterday.

8/20: W14D6
A
Sumo DL: wu, 225x5x3

B
OHP (paused): wu, 125x7, x6x2
Facepulls: 6x15
Decline Crunch: bw+10 x8x3

C
DB Bench: 85s x8x2, x7
HLRs: bw x10x3

D
Skullcrushers: 85x11, x10x2
Pallofs: 3x10

E
DB Incline Curl: 25s x10x2, x8
Lu Raises: 3x12

F
Cable Lateral Raise: 3x11

DL obviously still really easy; not sure there's any point to sumo because I'm not really any more upright, but I'll keep it up for a few months and see how it goes. Still making incremental progress (adding a rep) in the upper compounds, though the last OHP set was an RPE 9+ grind.

Heading to pitch and putt with the minis today, so given that and my overall leg fatigue, I cut the C2 cooldown.

8/21: W14D7
C2 Row
50:00 (UT2) - 11553 m/2:09.8/15.5 spm/157 HR/171 MHR
05:00 - 1155 m/2:09.8/15 spm/140 HR
10:00 - 1155 m/2:09.8/15 spm/147 HR
15:00 - 1156 m/2:09.7/15 spm/153 HR
20:00 - 1154 m/2:09.9/16 spm/155 HR
25:00 - 1156 m/2:09.7/16 spm/157 HR
30:00 - 1155 m/2:09.8/16 spm/160 HR
35:00 - 1154 m/2:09.9/16 spm/162 HR
40:00 - 1155 m/2:09.8/16 spm/167 HR
45:00 - 1157 m/2:09.6/15 spm/167 HR
50:00 - 1157 m/2:09.6/16 spm/168 HR

Better HR today for some reason; I guess the secret is bourbon, wine, and 1+ lb of smoked meat the night before.

I do hope it was wine before bourbon? Not sure I can imagine the transition the other way?

Nice to be getting up to 50 mins.

feelers,

We went in what probably was the worst order: bourbon->meat->wine. Rough morning Sunday, though I did drink a decent amount of water.

50' at this pace is feeling pretty sustainable; hopefully 60' isn't too far away.

W15D1: 8/22
A
Squat: wu, 215x7x2, x6
NG Pullups: bw+25 x5x5
Cable High Row: 120x11x2; 120x10

B
RFESS: 30s x10, x9, x8
Decline Crunch: bw+10 x9x3

C
Single Leg Press: 170x10x2, x9
HLRs: bw x10x3

D
Pallofs: 3x11

Incremental progress.

oof re the ingestion order. can't imagine that

yep - 60 does feel appreciably longer on the limbs than 50 or 45.

Not my preferred order of operations either, but you gotta roll with the punches sometimes.

8/23: W15D2
A
Bench (paused): wu, 195x7x2, 195x6, lsRPE 9.5
Facepulls: 6x15
Decline Crunch: bw+10 x9x3

B
Incline DB Bench: wu, 65s x10x3
DB Pullovers: 75x11x3
HLRs: bw x10x3

C
Dips: bw+25 x9x3
EZ Curl: 75x9x2, 75x8
Pallof Press: 3x12

D
Cable Lateral Raise: 3x12
Lu Raise: 3x12

E
C2 Row (UT3): 20'

Small gains.

feels like your bench is the strongest it's been in a long while?

Getting there - I checked back in my log, and back just before I tweaked my SI squatting (literally the day before my 40th birthday), I benched 205x5x5 at fairly low RPE (lsRPE 7.5-8). Can't imagine I'm that far off of 205x5x3 right now, though I don't imagine it would be that easy; I'm just going to try to add a rep every workout until 3x8 and then bump the weight. Hopefully 225x8x3 will eventually be in the cards (long term, obviously).

8/24: W15D3
C2 Row
15:00 (UT1) - 3786 m/1:58.8/23.5 spm/169 HR/182 MHR
r6933m (15' wu + 15' cd)

Set this up as an 3x15' interval so I would be less likely to call it before I at least got through 15' UT1; ended up being more of an issue of leg fatigue than cardio fatigue, and I'm pretty happy with how my HR looked. Kept the pace a bit higher by being "tappier", which was helpful.