Training Log: Entry 2385

AM WORKOUT (post night shift)

MAX EFFORT LOWER

High Handle Trap Bar Pulls

5x135

5x225

3x315

1x405

1x495

1x585

1x675 (ultra mega grind)

2x1x635 (somehow even more grindy)

GIANT SETS (pull-row-chin-neck-shrug)

Touch and go trap bar lifts 455

3x10

T-bar rows 3 plates

3x12

NG chins (various grips)

1x9

2x8

Neck harness 55

2x12

1x10

Dip shrugs

2x12

1x15

T-bar row dropset w/rest pause final set

12x3 plates

12x2 plates

12+9x1 plate

CONDITIONING

Stone of Steel to shoulder

10 reps in 3:11

Notes: The warm-ups moved fast, but I got to 675 and it was like it was welded to the floor.  Somehow, I eeked it out inch by inch and got the rep.  I DID come into this workout feeling pretty bloated, as my work eating schedule got a bit jacked up, but I imagine it was more just a product of being very fatigued with low bodyweight.  I was VERY pleased with the effort though, which is why I like the max effort method: the weight moved is just part of it.  I don't think I could have done a higher RPE.  Wish I got it on camera.

The shrug dips are interesting.  Very little ROM, but blew up my traps.  I'm thinking of rotating in a bunch of traps.

Went with touch and go for supplemental work.  Time under tension: it's a thing.  Should help me grow.  Now I have it on both deadlift workouts.

I like combining the dropset with the rest pause at the end.  I think next time I'll take it to even stupider lengths, but right now I'm just getting a feel for things.

REALLY liked the stone to shoulder, but can also see how it can tear up biceps, so I'll be cautious about it.

Post workout, I had 1 fig, 2 plumbs, a tablespoon of raisins and a tablespoon of raw honey.  All fruit was dried.  I then had a protein shake with 3/4 cup skim milk, 80 calories of greek yogurt, a scoop of protein and amazing grass supplement.  Trying to keep the fat really low and carbs and protein higher.