Base Build Diary: Squat 230, Bench Miss at 185, Rows to Seven
HYROX Phoenix Base Build day at 7,000 ft: near-mile run in 8:08, then Strength A — squat 230 5x5, bench that opened at 205 and missed lockout on set 5 at 185, rows that closed with a seven at 135. Full session and highlight Short embedded.
Base Build — Strength A + near-mile run
Barbell · garage gym · ~7,000 ft Eldorado
Squat 5x5 @ 225 · Bench 5x5 @ 185 · Row 3x5 @ 135
Squat 230 5x5 · Bench 205/185 (S5: 4) · Row 135 5/5/7 · Run 0.94 mi in 8:08
Monday, September 14 — Base Build week for InBody HYROX Phoenix (Men's Open 50–54, sub-1:20). Home gym at about 7,000 ft in Eldorado. Body check: 202 lb · 18% BF. RPE on the strength session: 7. Supplements and mobility done. No meals logged this day.
Afternoon — near-mile run
Logged a Mile Run for time in Gird. Result: 8:08 for 0.94 mi — about 100 m short of a full mile. First half felt fine. The hill on the way home got ugly; I walked the last stretch. Honest engine work, not a PR chase.
That run is not in the video cuts below. The camera work is the evening strength session.
Evening — Strength A (Squat / Bench / Row)
Window was roughly 7–8 pm MDT, about an hour. Every working set is in the long cut with rests trimmed and gym audio kept.
What the numbers say
- Squat: target 5×5 @ 225 — did 5×5 @ 230. Hard the whole time; depth was limited by discomfort, so I stayed honest instead of chasing depth for the camera.
- Bench: opened at 205 for two sets of 5, then dropped to 185. Sets 3–4 completed; set 5 went 4 @ 185 — missed the lockout. That miss is the honest part of the day.
- Barbell row: prescribed 3×5 @ 135. Actual work: 2×5 + 1×7 @ 135. The app capped at five; set three was seven once the groove showed up.
Highlight Short
Same session compressed to 38 seconds at real time — squat grind, 205 opener, the missed lockout, then the row that finished at seven.
Nutrition
Nothing logged in Gird for September 14. No meal section to invent — just the gap.
Why it matters for Phoenix
Base Build is not pretty. It is a near-mile that stops short on a hill, a squat day that refuses deep reps when the back complains, and a bench set that fails in public. The north star is still sub-1:20 at InBody HYROX Phoenix. Logging in Gird keeps the ego from rewriting the set.
Full long-form: YouTube · Short: YouTube Shorts · Channel: @aidadryness
I track all my interval paces, kettlebell loads, and HYROX prep sessions inside Gird. If you want structured programming with adaptive macro balancing: