Training Log: Entry 2396

AM WORKOUT (0330 Wakeup)

SUPERSETS (Front squat followed immediately by Rogue butcher [prowler] loaded w/45lbs sprint on rubber floor, distance unknown, then slow push back to start]

2xBar (hamstring twing)/sprint

8xBar (changed to cross grip, seemed to be better on hamstring)/sprint

8x95/sprint

8x135/sprint

8x155/sprint

8x175/sprint

8x185/sprint

8x195/sprint

8x205/sprint

8x215/sprint

3x8x185/sprint

16x135/sprint

Chins (various grips with rest pause)

50 reps

GHR w/rest pause

20+8+5

GHR sit ups w/rest pause

12+8+6

Band pull aparts

1x30

CONDITIONING

Rogue assault bike tabata intervals

Notes: 90 second rest between sets of Litvinov inspired workout sets.  Left hamstring is real tight, and very first warm-up I used a clean grip and it snagged on me.  Using cross grip seemed to put me in a better position, so I just did that.  It's still tight, but I've walked this road before.  Great to cross this workout off the bucket list.  The original prescription was 3 sets, so after working up to a topset, I went back down to what was a decent workset.  The sprint at the end is definitely where the magic happens, and I was moving slow at the end there, but it was working it's magic.

Rogue bike was theraputic to the hamstring.  I might use it for the rest of my trip to work things out.

Think I'll keep those ab exercises in on the daily as well, so I can cut it out of my shoulder workout tomorrow.

I was talking about wanting to include an extra day of squatting on the programming, and I think this may work well.  1 day for buffalo bar, 1 day for SSB/Front squats, and 1 day for deadlifts for lower body work, and then just rotate the bench and press every other workout. 

Deads might not happen on this trip.  My belt fits pretty awkwardly, and about the only real alternative I can make happen is deficits deads for max effort.  I think I might just do a traditional back day and call it a deload.  Time will tell.

Nutrition isn't skipping a beat. Got some cheap protein powder, greek yogurt, PB fit, etc, all ready to go. I'm really liking the Finibas the more I eat them.  Acquired taste, but kinda nice to not have something overly sweet.  I'm definitely training hard off of them, so they support it well enough.