Training Log: Entry 2726
LUNCHTIME WORKOUT
GIANT SETS (chin-press-abs)
Close grip NG chins
5x50
5x95
3x120
3x130
3x140
3x150
Axle strict press
5xAxle
5x66
3x136
3x186
3x206
3x211
Standing ab wheel
6x10
GIANT SETS (weighted dips/DB press odd sets, log clean and press away/dips even sets-lateral raise-neck)
Weighted dips 90/DB press 50s
2x12/failure
1x10/failure
Log clean and press away 135/dips
3x10/failure
DB lateral raise 15s
1x12
5x11
Neck harness 45
6x20
Kroc rows w/restpause 105
19+4x105
CONDITIONING
Tabata rounds on BAS (20 seconds on/10 seconds off for 8 rounds) w/16oz gloves
Notes: 90 seconds rest for giant sets. No rest needed for first 4 sets of main work. Satisfied with the output for this workout, and my strength seems to have stabilized. I think I'm going to go back to a 5/3/1 style approach for main work, now that I have a working TM to use. My plan is to alternate main work between axle and trap bar week to week, and then do a FSL widowmaker set after the topset of the mainwork using the log. Supplemental work will be alternating sets of the dips and behind the neck presses. I think getting away from old lifts for supplemental work will give me some room to grow.
I keep coming back to kroc rows trying to make them work. Rest pausing may bridge the gap for me. I did these in the original style of the row, braced on a bench ala the REAL kroc row video
https://www.youtube.com/watch?v=WiH8BAK92Yk
Used straps, because that's the kinda guy I am.
Making today a high fat/low carb day. Haven't had one in a while, due to going out to eat a bunch. Felt the even burn of energy in the workout off 2 pieces of keto bread toast with heaping servings of almond butter. Wonder if I'm on something with a 3 part carb cycle. It's usually "high carb, medium carb, low carb", whereas I'm going "high carb/low fat, high fat/low carb, high protein/low fat/low carb"
Commenting on probably the least interesting component of your session to you probably but you ever take it slow on the ab wheel? It's like another exercise entirely.
ReplyDeleteI ended up scrolling down the comments section in that video to look for people telling Kroc about what proper form should be.
I pretty much HAVE to take it slow on ab wheel, since my shoulder is so junky that attempting to do it quickly puts me in a risk of it popping out, haha. I love just how easy it is to make that exercise suck.
DeleteClassic Kroc videos. It was amazing how much hate Kroc generated just from being a powerlifter. And I remember when people felt "betrayed" because Kroc got sponsored by supplement. Or how the most dramatic transition was from powerlifting to bodybuilding. Simpler times.