Training Log: Entry 2423

0500 WORKOUT

Touch and Go Deadlifts

5x135

5x225

3x315

JUAREZ VALLEY 10 ala Josh Bryant (12 Deep Breaths between sets)

10x405

1x405

9x405

2x405

8x405

3x405

7x405

4x405

6x405

5x405

Cable rows

3x10 1 minute rest between sets

Chins (various grips)

Rest pause to 50

DB row run the rack (no rest between sets)

10x125

10x105

10x85

10x65

10x45

21x30

Shrug machine w/1 plate per side

1x50

10 chin ups

6.5 hours sleep

Immediately upon waking

Tabata 6 count burpees

50 band pull aparts

40 pushdowns

60 push ups (no lockout, focus on pec/pump)

40 straight arm band pulldowns (lats)

30 band good mornings

6 minute plank

Notes: I REALLY dug that Juarez valley protocol.  I've done similar stuff with the Blackjack workout, but doing it with just 1 movement was pretty unique.  Gets 55 reps in vs when I use the Xeno approach.  My deadlifts at this location tend to be a struggle in general, so this was a good change of pace.  Also, my hips actually felt pretty awesome during this, which is a first in a few weeks.  Toward the very end I felt a slight twinge, and it correlated with the bar drifting away from my body.  Reps were otherwise very controlled/slow, focused on pulling into the body.

I had a bunch of toys to play with for back work, but I stuck with what I knew worked for today, since time was short.  Shrug machine was already loaded while I was walking out of the gym, so I hopped on it, since those things are cool.

First thing in the morning fasted protocol is still pretty nifty.   6 minute plank was a challenge.  Not sure how much further I intend to push it.  This is my last 12 hour shift on this trip, so I can let things get a bit more normal from here.