Training Log: Entry 2686

LUNCHTIME WORKOUT

DARKHORSE-esque

MAX EFFORT GIANT SETS (chin-press-wheel-boxing)

Close grip NG chins
3xBodyweight
3x30
3x55
3x80
3x105
3x130

Trap bar strict press
3xBar
3x98
3x135
3x185
3x225
3x225

Ab wheel from knees
6x6

Boxing slip-line drill and shadowbox
6x30 seconds

STRENGTH GIANT SETS (row-press-wheel-boxing)

DB rows off bench 105
3x10

Axle strict press 181
3x8

Ab wheel off knees
3x8

Boxing slipline and shadowboxing
3x60 seconds

15 minute unbroken assistance circuit
Dips-lateral raises-band pull aparts-band pushdowns-band pull aparts-lateral raises-dips repeat

10 minutes boxing on the BAS with 16oz gloves
20 seconds on/10 seconds off


Notes: Still 90 seconds rest between giant sets.  It's not enjoyable, but not absolutely soul crushing.  The assistance hits the spot with zero rest.  I managed to get in 6 sets of dips today with that approach. 

Today went better than I'd have expected.  Standing ab wheel was still no go.  The injury has mostly migrated north, and is less abductor and more groin.  Abductor still tender to the touch, but otherwise ok.  Groin is very much in pain, and trying to balance on my toes for the ab wheel was too much.  On knees, I was able to slowly stretch out to where I needed to be.

As far as pressing went, I couldn't give it my absolute all or do any of my ultra-death leanback presses, but BECAUSE I had to press slower and more controlled than usual, it made the sets very challenging.  Definitely got something out of it.  Had to use more of a split stance for the axle strict pressing, and I ended up rest pausing the last 2 reps of the final sets due to stability issues, but the reps were all strong.  And I pride myself on the fact that I can press more when I'm hurt than most people can when they're healthy.  On that whole topic about "being dangerous", it's a good goal to have.

I took the topset on trap bar presses twice just because the first set was a total crapshow. That's the second week in a row that's happened, so I'm starting to think the jump from 185 to 225 is too dramatic for pressing.  I might aim for a set of 205 in the middle.

The BAS work wasn't technical or sharp at all, but it was good "final round" work.  Just giving someone Hell until the bell rings.

Weighed in today post energy drink and protein bar at 197.0.  I am never this lean at this bodyweight, so things are really boding well.  I may have added a legit 3-5lbs of muscle this year, which is pretty nuts given how long I've been at this.