Training Log: Entry 2409

DAILY TRAINING (0410 Wake Up, 20 minutes more sleep than usual)

Conditioning workout (untimed)

10 chins

1 swing

1 chin

10 swings

9 chins

2 swings

2 chins

9 swings

8 chins

3 swings

3 chins

8 swings

etc until meeting in the middle at 6s and 5s, various grips on the chins

35 band pull aparts

25 band pushdowns

20 standing ab wheels

Breakfast

50ish minute weighted vest walk w/45lb vest

30 GHRs

AM WORKOUT (0700ish)

(4) Incline DB bench 105s

1x8

1x7

1x6

(2) Close grip incline pause bench 165

3x10

Axle bench press 210+chains

1x10

1x8

REST PAUSE

1x7+3+4(no chains)

+4x135 on close grip incline bench

Chins (underhand) between sets of benching

1x11

12x10

Dips

57+rest pause to 200 total

Poundstone curls

128xAxle

CONDITIONING

Stone of Steel to Shoulder

15 reps in 4 minutes

Notes: 2:30 between sets of benching.  Morning routine a little broken up with my pugs being a bit rascally.  Decided to make the lifting workout a total bicep slaughterfest by sticking with underhand grip chins, then the curls, then stone to shoulder.  My hips are feeling really beat up today: I think the failed squat is the culprit.  Meeting all my previous reps on the DB press with shorter rest periods is great progress, especially since the very first set the bells went EVERYWHERE on reps 4 and 6 and needed some recovery love.  I've found a better way to set my feet on the bench, which I used for the next 2 sets.  Should make the next workouts real solid.  Getting the bells in place is a bit of a struggle now.  

I'm working middle shifts this week, so got to bed a bit later than usual yesterday but was still very much awake before bed and rose well rested in the morning.