10/13/17 Slept 7.0 hours, a little restless. Wt 195.2, Napped 20 min. Busy day of errands and closing up boat. Missed protein goals.

Oct-13 *mod carb

Dynamic Upper Body Prep 

-5min Scap Prep (quadruped CAR's / shoulder CAR's / serratus wall-slides / seated wall-slides / face down pvc pass-throughs) 

-5min spine prep (bird-dogs / cobra presses / thoracic rotations / cat-camel)

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A1. BB Close Grip Bench Press @21x1 - 5 x 5; rest 60sec (build)

125, 135,145,150 5x5, 150 3x5  could only make 3 reps on final set at 150

A2. Wtd. Prone Grip Pull-up @21x1 - 5 x 2.2.2; rest 60sec (moderate across)

Ugh-  

Started with 10 lbs but too heavy. Switched to 5 lbs. I'm sorry but could not remember or figure out how long to rest  between each of the 2.2.2. I did review TTT info I received when I started. Does this mean 60 sec or is 60 sec between sets? I rested about 30 sec between each of the 2.2.2. The first 3 sets went just ok. Last 2 sets were unweighted. I could not use a dumbbell. 

My pull up bar hangs from the rafters in the basement so I can never"hang" vertically. I usually flex my hips and bring my knees up. (knees toward elbows). I use this method with the DB weighted reps. When I couldn't use the DB  I focused on flexing my knees and putting my feet behind me. This position  way more difficult! Granted, I was fatigued but it was really hard to initiate the movement. Once I had pulled up 2-3 inches I felt strong but that initial 0-2 inches were rough. Perhaps with hips flexed I can use a little momentum and they are a little easier. Inadvertently I may have been fudging my form on PU this summer. 

PU are a nemesis! Lots of opportunity for growth! F*&^k

B1. BB Pendlay Row @21x1 - 5 x 5; rest 60sec (build)

85,95,105,115,125 5x5

B2. Tall-kneeling DB 2-arm Shoulder Press - 5 x 6; rest 60sec (moderate across, squeeze glutes)

35# DBs 5 x 6

C1. Split Stance Landmine Press - 3 x 8 ea arm; rest 60sec

70 lbs- 3 x 8 each arm. L more challenging than right

C2. Split Stance Elbowing Landmine Meadows Row - 3 x 8 ea arm; rest 60sec

50 lbs- 3 x 8 each arm- I like these.

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Hinshaw Warm-up - 1 cycle

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20-30min Running @ self-selected intensities

(this is meant to be support work not hard developmental)

I ran out of time and daylight so will work on this tomorrow.

Carbs 180g Fat 73g, Protein 126g