Training Log: Entry 2397

AM WORKOUT (0330 Wakeup)

Chins (various grips)

30+7+7+6

Barbell strict press

5xBar

5x95

5x150

3x170

5+1+1x190

11x150

GHR w/rest pause

25+8+5

PAUL CARTER’S 500 REP SHOULDER WORKOUT

100 reps of Behind the Neck Barbell presses w/1 minute rest between sets (11 sets)

25-15-10 rep lateral raise (go up on weight each set), 3 minute rest, 10-15-25 (same weights as before)

100 full ROM plate raises w/10lb plate (1 set, resting as needing, no letting go of set)

100 reps of band pull aparts (1 big set, no letting go of band)

5x20 leaning back cable face/high pulls (90 seconds rest between sets)

CONDITIONING

Tabata battle ropes

Notes: 90 seconds between top sets of strict pressing.  Still owe some ab work for the day: will try to get that in later.  Did things differently than at home, since I don’t have the same set-up.  I was looking forward to that Paul Carter workout, but the truth is that I’m a bit underwhelmed.  It felt less effective/pumpy than what I do at home with the giant sets, while still taking a long time.  I ended up shaving off some daily stuff to make room for it all.  Now, using it as a supplemental program to 5/3/1 is definitely not complying with the program, and I shortened rest times on the final exercise, which meant I was going lighter than would be the case, but still, I think my plan of making it a 6 week supplemental program has been put on hold.  Glad I had this to test it out.  I’ll see how my shoulders feel over the next few days.

Was feeling a bit dead coming into the workout.  Workday was long yesterday, co-workers wanted to go out for dinner afterwards, thought we’d be going somewhere big, but it ended up being a bit yuppy, so small portions.  Doing my best to keep cals up: I’m thinking I’m going to include post workout carbs everytime I lift at this point, since I don’t get nearly as many meals as I do at home.

PM WORKOUT

PM WORKOUT

Fran WOD 

21 thrusters /95lbs

21 pull ups (strict)

15 thrusters

15 pull ups (strict)

9 thrusters

9 pull ups (strict)

Time: 6:04

GHR sit ups with rest pause

10+5+5

Notes: Fran seemed like a good way to make up a little lost volume and get in some conditioning.  Improved time substantially with better proficiency in the thruster.  Going to try to get in a long run tomorrow, then deads on Saturday, which will have me back on my traditional schedule for what it's worth.

Appetite has been voracious.  Been nice to feel that way again.  I'm snacking a lot on the things I packed for the trip: regular meals are a bit tough to come by.  Caffeine is crazy as well.