Thank you, appreciate the support. The suggestion came from you, not sure if I should be grateful for that part or not, I mean that in the best way!
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Wednesday
Run/Conditioning
400m warm up
3 x 400m - 1:52, 1:48, 1:48
Burpees - 6, 5, 4, 3, 2, 1, a few breaths between
Feeling the vaction diet this morning. Heart Rate was up to 200bpm on the last 400m. Effort was there, speed will come. I didn’t know my HR could go that high.
Weekend report:
Made it to Austin at 4am Sunday morning. We were supposed to be there 11pm Saturday night.
Later Sunday,
Verstappen won. He is annoyingly fast when you are not his fan. Hamilton had him for a few laps close to the end of the race, but no cigar. Either way. It was so fun to go to an F1 race in person. Those race engines sound amazing.
Monday,
This coffee shop had a goat. Ah, Texas.
The goat got into a lady’s purse and ate cash.
Last but not least, BBQ. We thought we had ordered enough for there to be leftovers… There was not. And we had a milkshake after.
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Getting thoughts/training plans down:
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The rest of this week will be a deload. Random WODs and whatever I feel like is the “plan”
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I have another 3-week cycle of Gym Jones Summa to run before Thanksgiving, it ends with heavy singles/max testing which will give me updated TMs to use for plans next year
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I decided to do a fairly aggressive cut between now and the end of the year. Shooting for 1.5lbs/week. I am not liking the way I look right now, and plan is to gain again at the start of 2023, so I want some extra runway. Going opposite, losing during holidays, gaining at the New Year.
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That brings me to an awkward 4 weeks between Thanksgiving weekend and Christmas (each holiday will be longer backcountry trips). Thoughts are to do a 3 week cycle of something 531, or Summa, or a bunch of conditioning, or I am open to suggestions.
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Sounds like a good weekend and yes there is nothing like the sound of a F1 car at full chat. Good to see you showing off the super squat gainz too, looking good.
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So nice. I wish I could have gone to a V10 era race, but hybrids are cool too.
The leg portion of my shorts is less baggy now. Thank you!
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10k swing challenge
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I had a feeling that would come up. It is pretty high on the list. Seems like it would go well with leaning out.
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I wnat more bbq pics 
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I want more leg pics… wait a minute that just sounded weird… play on.
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Thick thighs save lives!
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@anna_5588 I only took the one picture! I am a food photo slacker.
@simo74 Ha whoa there! Nice save.
@tlgains I heard that phrase for the first time this weekend, almost fell on the ground laughing.
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Wednesday
PM - Conditioning
60lb sandbag
Clean and press
20-18-16-14-12-10 *swapped to 25lb bag for reps 8, 6, 4, 2
Bear hug lunge (between sets of cleans)
12 reps
This made for a lot of sweating. 60lbs was way too much for that much ground to over head work. Switched to the 25lb bag after the reps started getting really sloppy.
Thursday AM
Run
2.25 miles, 28 minutes
Winter has decided to start here. Got our first snow in the mountains. It was 37 this morning. Another month or so and I will have to move this running to indoors. Ew.
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Thursday PM
Conditioning
This:
Done in 16:35. Used 145lbs on the trap bar and 24in box. This is a doozy, I like it. Had to set the bar down and take some breaths/grip breaks on rounds 15 and 21. Other than that, stayed moving, albeit sometimes slowly. I think this one is a keeper.
Friday
Run
3.5 Miles, 45 mins
28 today. Had to add a long sleeve under the hoodie and a beanie.
I think I need to go to the desert again. One of our favorite coffee shops is closing for the season Sunday, so we must go visit. Also, the Jeep may or may not have bigger tires on it now. Would be a shame not to try out her new shoes. The overnight low where we are planning on going is 24. I am bringing my parka.
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Monday
Gym Jones Summa C3W1D1
Pullups - 6, 5, 4, 3, 2, 1
Box Jumps - 1 x 10
Squat
5 x 155
5 x 165
5 x 175
5 x 195
5 x 210
Bench
5 x 95
5 x 105
2 x 5 x 115
5 x 125
Step ups
3 x 10 x 25DBs
SS
RDL
3 x 10 x 155
Prowler
3 x 300ft
Push down (50ft)
Drag back
90lbs + Sled
Can I be frank and say how ecstatic I am to only be doing sets of 5 squats? That said, everything still felt crazy heavy. Barely made it through the top set. My ribs still ache from SS.
Tuesday
Run
400m warm up
6 hill sprints
800m cool down
Hill sprints sounded better than 400m repeats today.
Came across this guy:
If a black cat crosses your path, but then they run up to get pet, does it turn into good luck?
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Wednesday
Gym Jones Summa C3W1D2
Pull ups - 6, 5, 4, 3, 2, 1
Jump Squats - 1x10
Assualt Bike Intervals
10 rounds
1 min hard/1 minute easy
20lb DB:
50 Pushups to Renegade Row
50 Renegade Row
50 KBS, 35lb
Short day. 1 minute intervals felt long on the bike. Day 2 on this program always leaves me feeling like I should have done more.
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If that happens, I know my eyes are gonna swell up and I will be sneezing for at least 3 hours soooooo…… imma call that bad luck still
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This happened to me too, i called it super squats flu. It is like the body Is rebelling against us for doing squats
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@atlas13 Sounds miserable! I imagine all shades of cats are unlucky for you.
That seems spot on. My body is probably disagreeing with any squats, even lower reps!
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I effectively had some mild PTSD after Super Squats. Getting under the bar, my heart would start beating super fast, because my mind though “f**k, we’re doing Super Squats again!” Took a while to get it back on track. You may be experiencing something similar.
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That is good to know, esspecially from you and Simo. Nice that folks tougher than me struggled under the weight after!
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