Training Log: Entry 2387

AM WORKOUT (0600 wake up: wife forgot to shut off her alarm.  Actually got 9 hours of sleep)

Daily work circuit (5 rounds)

10 chins (various grips)

4 standing ab wheels

10 reverse hypers

50 pull aparts

25 push downs

30 GHRs

Tabata Body Action System straights to the head

PM WORKOUT (1430)

EMOM workout for 35 rounds: odd minute 4 front squats of 185, even minute 4 SSB squats of 255

SSB squat 185

1x41

Notes: Stayed up for 36 hours yesterday and got some solid sleep as a result.  Alarm went off, dogs went psycho, so took them downstairs to let the Mrs get more sleep.  Did the AM workout fasted.  PM workout was solid.  Amazing the difference with a few meals and later in the day.  Very pleased with that salt the earth set at the end.

 Training Log: Entry 2386

AM WORKOUT (0745) Post Night Shift

ALTERNATING SETS (incline-flat)

Close grip incline bench 210
1x10
1x9
1x7

Axle bench press 236
1x10
1x8
1x7

(2) DB incline bench 105s
1x8

Then the stripset

Then 23x50s

Sets of chins (underhand) between benching
1x13
Sets of 12 for the rest

Rest pause dips to 200 reps

Poundstone Curls
141xAxle

Notes: 2:00 between sets of benching.  Elbows were screaming at me the whole time.  Lots of low bar squatting paired with snow shoveling paired with stone work: it all adds up.  Only really saw the impact on the DB benching.  The curls proved somewhat therapeutic.  That said, more shoveling on the menu today.

 Training Log: Entry 2385

AM WORKOUT (0645) post nightshift

Buffalo Bar Squat
5xBar
5x140
3x230
1x320
1x370

REST PAUSE (12 deep breaths between reps)
7x410
4x410
2x410
1x410
7x370
1x370
6x370
2x370
5x370
3x370
4x370
3x6x320
10x280

SUPERSET (squat-hyper)

Belt squat (no lockout)
20x150
18x150
17x150

STRIPSET
18x150
5x125
6x100
5x75
6x50
5x25

Reverse hyper 410
1x9
3x8

Notes: Still digging how well this is going.  Finding this workout to be the one I look forward to the most, just based on it's progression.  Also why I'm not really to fully pull the trigger on a full on program change: gotta capture this lightning in a bottle.  Bodyweight still low, so I'm hitting huge numbers here for me.

 Training Log: Entry 2384

SATURDAY

PM WORKOUT (1500)

SVR II Deadlift Week 1

High Handle Trap bar Pull

5x415

5x475

14x535

28x415

Supersetted with 4 sets of neck harness 55lbs

10x10 chins (all the grips) resting long enough to put away plates between sets

Axle rows against light bands (1 minute rests between sets)

2x13

2x12

Axle shrugs against light bands

1x52

Kroc rows 115

1x18

Band pull aparts

1x50

PM WORKOUT PART II (2100)

100 six count burpees done in 8:22

Notes: Schedule was compressed and SVR II week 1 sounded like a solid approach for the day.  Think I'm ready to pull the trigger on it for my deadlift for the time being, because nothing is really working well and I may as well do something else.  Using a TM of 85% of 700lbs, and based on reps that might be a bit light, but I'm also just good at pulling high reps vs singles.  These were solid efforts.  Next few weeks will use more super/giant setting to get in all the assistance work, but it was good to be done so quick in my training. 

Had enough time for a little more conditioning this evening, so did the 100 burpees.  Always a good challenge.

 Training Log: Entry 2383

AM WORKOUT fasted (0440)

DELOAD

GIANT SET (axle/dips or BTN/dips-raise-pull apart)

Axle strict press 151/dips

1x10/failure

2x8/failure 

BtN Press 120/dips

3x10/failure

DB lateral raise 20s

2x12

4x11

Band pull aparts

6x15

Dip stripset

4x155

2x130

4x105

5x80

5x55

6x30

4xBW

CONDITIONING

Strongman fran (100lb log, strict chins)

21

15

9

5

Notes: 90 second rests between giant sets.  Good to still see progress here.  Terrible head spins on the weighted dips: most likely a result of early training and being fasted.  Wrenched my left bicep tendon something fierce on the very first set of presses because I misloaded the axle and had it uneven on the unrack.  Pain showed up in the dips.  

Working the night shift tonight, so will probably get in another quick conditioning workout before heading to work.

 Training Log: Entry 2382

AM WORKOUT (0500) Fasted

Let me just narrate this one.  Combination of a Crossfit regional WOD and Juarez Valley.  95lbs for thrusters.  Start with thrusters for 21 reps, then 3 reps of burpees, then 18 thrusters, 6 burpees, etc etc until you end at 3 thrusters and 21 burpees.

Total time was 20:49.

Then knocked out 50 chins, 40 reverse hypers, 50 band pull aparts and 25 band pushdowns via a circuit.

Good chance I'll be shoveling some snow later today for some extra conditioning, and then eating like a king.  Could have done my press deload workout today instead, but this seemed like a better idea.  I'm contemplating switching up the press programming next cycle anyway, so we'll see what happens.

 Training Log: Entry 2381

AM FASTED WORKOUT (0445 wake up via dog) 

EMOM-Odd minute 4 reps of front squat with 185, even minute 4 reps of SSB squats with 255

20 rounds

2 minute rest

SSB Squats 185

1x32

Notes: Wanted to get this done quick before the family got up, so upped the reps per round. Worked out just perfect: last 4 rounds were ball busters.  Went with SSB for the salt the earth set since front squats seem to aggravate that right knee some.  Gonna see how this responds.

 Training Log: Entry 2380

AM WORKOUT PART 1 (0445 fasted)

ALTERNATING SETS

Close grip incline bench 210

1x10

1x8

1x7

Axle bench press 235

1x10

2x8

Sets of chins (underhand) between benching

6x12

1 Hour break/breakfast

(2) Incline DB bench 105s

1x9

DROPSET

7x105

3x105 w/reactive slingshot

3x105 w/Metal Catapult

7x50s

6x50 w/slingshot

5x50 w/catapult

12x25

7 push ups

21x50

Chins between sets of benching

6x12

Dips

52+24+whatever else to get to 175 with rest pauses

Poundstone Curls

140xAxle

CONDITIOING 

Tabata rounds on the BAS with 16oz gloves

Notes: 2:30 between sets of benching.  Dog got me up early this morning, so knocked out half of the workout before breakfast and finished up the rest after dropping the kid off at school.  I no joke fasted before the workout because I wanted to eat my Mickey Mouse keto waffles with my kid at the breakfast table this morning.  Those moments are worth being hungry and having a decline in performance.  The DB benching continues to get strong, and I really dig that close grip incline bench.  Makes me feel like I'm getting stronger.  Elbows came back with some pain: they're off and on.

Will most likely do a weighted walk on the treadmill today, or go for another run before the snow arrives. 

 Training Log: Entry 2379

AM WORKOUT (0645)

Buffalo Bar Squat

5xBar

5x140

3x230

1x320

1x370

REST PAUSE (12 Deep Breaths Between Sets)

6x410 (let's call that a bodyweight PR)

3x410

2x410

1x410

6x370

1x370

5x370

2x370

4x370

3x370

3x6x320

10x280

SUPERSET (squat-hyper)

Belt squats (no lockout)

20x150

18x150

16x150

STRIPSETS

17x150

5x125

5x100

5x75

5x50

5x25

Reverse hyper 410

4x8

Notes: I always like this aspect of how I've set up the programming.  When the weight goes up, the v, especially volume naturally reduces, since all the reps get cut and I end up doing fewer sets.  Something of a waterfall effect.  Raising the weight was the right call too, as I flat out did not want to train today, and this made things move a little faster AND ensured I had no expectations going in.  Just get reps and see what happens.  Feeling strong, especially given that I hit this the day after max effort pulls.

Going to try to get in a run later today with the Mrs.

 Training Log: Entry 2378

PM WORKOUT

MAX EFFORT

(1) Elevated High Handle Trap Bar Pull 

5x135

5x225

3x315

1x405

1x495

1x585

1x635

1x655

1x635

Deficit Deadlifts REST PAUSE (12 deep breaths between reps)

(5) 12x325

(4) 7x325

(3) 6x325

(2) 6x325

(1) 5x325

(Floor) 5x325 (stripsets from here)

7x255

10x165

20x95

Notes: Got in the rest of yesterday's workout, and restraining myself from doing anything else because I'm going to squat tomorrow.  This was a solid effort.  That deficit continues to get silly.  I barely have room to set up my straps at the start.  I'm still pretty much stiff legging it, so it's murdering my hamstrings.  The max effort delivered as needed: I'm exerting myself maximally.  I most likely need to get a little more intelligent with it.  Might go back to that alternating scheme I had before.  I feel healted up enough.  Could be a good excuse to use my gear.  

 Training Log: Entry 2377

THURSDAY

AM WORKOUT (0315 wake up)

SUPERSETS (chin-press)

Weighted angled underhand chin

5x50

3x90

1x140

1x145

1x150

DROPSET

1x140

4x95

6x50

7xBodyweight

Axle strict press

5xAxle

5x66

5x151

3x171

4+1+1x191 (rest pause)

Log clean and strict press away 150

1x11

Weighted dip stripset (no rest between sets)

6x130

4x105

4x80

5x55

5x30

7xBodyweight

Strongman Fran (100lb log, strict chins various angles)

21

15

9

5

Standing ab wheel

1x20

Bodyweight reverse hypers

1x40

Band pull aparts

1x50

Band pushdowns

1x25

Notes: Splitting the workout in half due to time constraints with the 12 hour shifts: will do the rest tomorrow.  On the second rep of the topset of the press I felt that familiar feeling of something snatching in my trap/neck.  Pushed hard, but not enough to murder myself, as I know that I can set myself back a bit whenever that happens.  The follow up rest pause sets were a significant challenge for that.  Have some numbness in my right side at present, so something to watch for.  Realized my elbows are feeling beat up most likely as a result of shoveling snow earlier in the week, which sucks that it happened but it's nice there is a reason.  Pain was present on topset of press and on the dip stripset.  Happy I got the workout done, but also know there is room for improvement.  Digestion is still all outta whack.  I'm sure shift living isn't helping.

FRIDAY

AM WORKOUT (0315 Wake Up)

GIANT SETS (press/dips OR BTN press/dips-raise-pull aparts)

Axle strict press 146/dips

3x10/failure

BTN press 120/dips

2x10/failure

1x9/failure

DB lateral raise 20s

1x12

5x11

Band pull aparts

6x15

CONDITIONING

Juarez Valley Burpees 10 w/5 chins (various grips) between sets (totals 55 burpess and 50 chins)

Notes: I always forget that, if I start a workout of the supplemental work, it takes about 2 rounds before I'm really "warmed up".  First sets were rough, and I forgot to close my belt on the first set of presses, but after that I was firing on all cylinders.  Connective tissue has been real achey lately: I imagine long hours, short sleep and training first thing upon waking is a part of that.  I like the conditioning workout I came up with.  Seemed like a good idea to not have an external load on my body for that one.  Gonna try to break up my deadlift day into a back day in the morning and maybe max effort in the afternoon tomorrow, as I get to go back to 8s for a day, but we'll see how it shakes out.

SATURDAY

AM WORKOUT (0305 wakeup)

CIRCUIT (no rest between sets) of chin-abs-chin-hyper-chin-neck repeat

Chins (all the grips)

10x10

6x5

Standing ab wheel

5x5

Reverse hyper (bodyweight)

5x10

Neck harness 55

5 sets

Axle rows against bands (1 minute rests between sets)

2x10 against short light bands

1x14, 1x12, 1x10 against doubled light bands

Axle shrugs against short light bands

1x51

Kroc rows 115

1x23

Band pull aparts

1x50

Tabata trap bar pulls 135

GHR

1x30

Notes: Final pre-work workout of this series of shifts.  That nerve pinch from the axle pressing a few days ago still has me pretty jacked up, but after a few sets of chins things felt better.  The circuit was more just to get my daily work knocked out and find a way to provide "rests" between sets that are more traditionally afforded to me via swapping out plates.  Worked well enough, and upon writing it out I realize I actually did more reps than needed to hit my daily totals on ab wheel and reverse hyper, so that's cool.

Reduced the band tension after 2 sets of the rows, as it was too much to really get in a good feel for the back work.  It's the right RX for the shrugs though.  Really lit me up.  I also realized how accidentally smart I am, because the only reason I use the axle is because it's smooth and doesn't chew up bands the way a knurled barbell will, but it dawned on me that the larger diameter of the axle is most likely why my elbows aren't pissed off from all the band work.  Funny how things shape up.

Speaking of pissed off, my right knee felt fine this morning going down the stairs, but eventually started to ache during the workout.  Thinking I may have strained the ACL.  It's getting better, but still something I'm keeping my eye on.

I owe some sort of max effort and supplemental work still.  With it being so early, I didn't wanna be doing deadlifts and waking up the house.  May break out the new gateway gear from Spud I got.

Training Log: Entry 2376

TUESDAY

Did a bench workout but it looks like it got ate.  I'll remember my numbers.

WEDNESDAY

AM WORKOUT (0305)

EMOM-Odd minute front squat triple at 190, even minute SSB squat triple at 260

32 rounds total

50 chins

50 band pull aparts

25 band pushdowns

Front squat followed immediately by SSB squat

32x135

8x135

GHR

1x30

Notes: 5lbs more and 2 more rounds than previous workout: can't be upset with progress like that.  I continue to appreciate this workout for what it is.  My right knee ached coming down the stairs this morning: still dealing with the tweak from last week.  Focused on turning that knee out during front squats.  Trying to sink them rock bottom results in that knee wanting to twist to the inside.  The "salt the earth" front squat set at the end keeps being awesome.  I really dig racking the bar in the yoke, stumbling to my rack and then hammering out the SSBs.  Just completely torches me, and makes the workout go straight from simple conditioning and restoration to building.  Got in some daily work in the middle.  Still "owe" the ab wheel, but may just skip it today. I'm working 12s for the next 3 days, starting today, so training may get pushed to the weekend.

Guts have been a bit twitchy.  It seems I've developed an intolerance to peppers.  They were a big part of getting "color" in my diet, so I'll be getting more creative it seems.  I unfortunately seem to best handle a bland diet, and I figure that's not ideal from a nutritional standpoint, but it's always been a balancing act.

Oh yeah, and caffeine is going to be SUPER ridiculous these next few days.

 Training Log: Entry 2375

AM WORKOUT (0645)

Buffalo Bar Squat
5xBar
5x140
3x230
1x320

REST PAUSE (12 Deep breaths between sets)
13x370
4x4x370
2x370
1x370
8x320
1x320
7x320
2x320
6x320
4x320
5x320
3x8x280
14x230

https://www.youtube.com/watch?v=_jl2Tgcbnb8

SUPERSETS (squat-hyper)

Belt squat 150 no lockout
1x20
1x16
1x14

STRIPSET (no rest between sets no lockout)
17x150
125
100
75
50
25

Reverse hyper 360
2x15
2x14

Wide grip pull ups
1x20

Notes: Another awesome squat workout, but also feeling close to the limit.  14 reps tends to be the magic number to move up for me, and I may just make the jump early next week so I can approach it without expectations.  Absolutely annihilated myself and happy to have done it.  

Running with the Mrs is apparently not happening today due to it being single digits outside, so will most likely hit up some sorta evil conditioning workout later.

SECOND AM WORKOUT

KALSU WOD (scaled w/95lbs)

Done in 20 rounds

Notes: Went looking for something evil and found it.  Scaled it to 95lbs, because after this morning's workout, I doubted my ability to do 100 front squats with 135lbs.  Can try it sometime when I'm fresh.  I really dug this.  Very brutal, on the longer side, and can do it in one spot with one barbell.

 Training Log: Entry 2374

AM WORKOUT

1+ hour of fasted snow shoveling

PM WORKOUT (1445)

MAX EFFORT

High handle trap bar pull

5x135

5x225

3x315

1x405

1x495

1x585

1x635

1x650 (15lb PR from last week)

1x635

High handle trap bar STRIPSET (No rest between sets)

4x585

10x495

12x405

14x315

16x225

20x135 (low handle)

Neck harness 55

4 sets

Chins (all the grips) resting long enough to put away plates

10x10

Axle rows against short light bands (1 minute rest)

1x10

1x9

1x8

1x7

Axle shrugs against short light bands

1x50

Kroc rows 115

1x22

Notes: 3:00 between max effort pulls.  I flat out did NOT want to train today.  Last thing on my to do list.  Made the promise to myself to cut out the deficit deadlift set to make things go faster.  The PR was smooth, and I may have had some more in me, but I shut it down to end on a victory.  I think it goes to show that I came into last week fatigued, which makes sense with the 301 rep set.  Got an awesome pump otherwise, possible a result of the carbs and salt from the pizza last night.  Right elbow has been feeling a little junky the past few days.  Left hip a little buggy now.

Got my Spud Inc single ply starter briefs.  Tried them on and I think they'll answer the mail for what I need.  Just some extra hip support.  Not sure when they'll make an appearance, but good to have.

 Training Log: Entry 2373

LUNCHTIME WORKOUT

SUPERSETS (chins-press)

Weighted angled underhand chin

5x50

3x95

3x105

3x115

3x120

DROPSET

3x120

3x95

4x50

5xBodyweight

Axle strict press

5xAxle

5x66

3x141

3x161

7+3+3+2x181 (rest pause)

Log clean and strict press away 

16x140

GIANT SETS (press/dip OR BTN press/dip -raise-pull apart)

Axle strict press 146/dips

1x10/failure

2x9/failure

BtN Press 120

1x10/failure

1x9/failure

1x8/failure

DB lateral raise 20s

6x11

Band pull aparts

6x15

Weighted dips stripset

6x130 (1 rep PR)

3x105

3x80

4x55

5x30

5xBodyweight

Strongman Fran (100lb log push press-strict chins)

21

15

9

Notes: 90 seconds rest between giant sets.  Still feeling solid in these workouts.  Would love to see a bit more growth, but gotta accept the little PRs, especially since bodyweight isn't doing much.  Didn't time Fran: it was a buttkicker as it was and I didn't need the pressure.  That small PR on the dips was a big victory.

Physique "update" in that I look pretty much the same, but that bodes well considering how much more I am eating compared to where I was at "the bottom"

 Training Log: Entry 2372

Started the day off with a 0500 wake up and hitting up Fran.  Didn't take time: just needed to move, because I was moving like I was about a billion years old and needed to get my body moving through space.  Been beating the absolute hell out of myself and it's showing.

Run got put off: Mrs had a work emergency.  Went for a 45 minute weighted vest walk on the treadmill.  Started at a 5 incline and speed 3, and this time I just dorked around with the incline until I was at 7.5 at the end.  Great challenge while keeping things on the lighter side.

Took my heart rate old school style at the end with a stopwatch and my hand on my neck and clocked in 60 beats per minute.  That....doesn't seem right.  I've been doing a LOT of cardio and conditioning, but still.  Going to see if I can get an accurate resting heart rate sometime later.

 Training Log: Entry 2371

AM WORKOUT (0645)

30 minute EMOM squats: odd minute front squats of 185 for triples, even minute SSB squats of 255 for triples

20 standing ab wheels

Front squat

30x135 

Followed immediately by

8x135 SSB squat

Daily work

Notes: Good to get back to this workout.  Legs have been killing me from my squat workout, and this should speed up recovery.  That 30 rep set was killer: been needing to hit that for a while.  Legit staggered straight from the barbell to the SSB in the rack to knock out those other reps.  

 Training Log: Entry 2370

TUESDAY WORKOUT

AM WORKOUT (0645)

ALTERNATING SETS (incline-flat)

Close grip incline bench 205

1x10

1x9

1x8

Axle bench press 230

1x10

1x8

1x7

(1) Low incline DB bench 105

1x11

DROSPET

8x105

3x105 w/slingshot

3x105 w/catapult

7x50

7x50 w/slingshot

6x50 w/catapult

Reps at 25

7 push ups

20x50

Chins (underhand) between sets of benching

7x12

11s for rest

Dips

Rest pause to 200

Poundstone curls

138xAxle

Stone of steel to shoulder

6 reps per side in 3:45

1 hour break

2 mile weighted vest walk on incline treadmill

Notes: 2:00 between sets of benching.  I once again felt fatigued during benching but not completely destroyed like I had in previous weeks.  Pleased with the incline bench: it's becoming much stronger.  Also a PR set on the dumbbells.  Things are just boding well in general.

Wanted to walk on a constant incline today, vs hills and valleys, so got on the treadmill.  Set the initial incline to 4 and a 3mph pace, then kept the pace the same and upped the incline by .5 every half mile until I got to 1.5 miles, then I started upping the speed by .1 every .1 miles.  Whole thing took right around 39 minutes.  Was a solid bit of low intensity training.

Keep meaning to log that my sleep has been very good the past few weeks, to the point that I actually don't want to get out of bed when the alarm goes off.  Aggression continues to be building/returning.  Lots of positives.  Hopefully health markers reflect as well.

 Training Log: Entry 2369

AM WORKOUT (0645)

Buffalo Bar Squats

5xBar

5x140

3x230

1x320

REST PAUSE (12 deep breaths between sets)

12x370

5x370

4x370

3x370

2x370

1x370

9x320

1x320

8x320

2x320

7x320

3x320

6x320

4x320

5x320

3x7x280

1x6x280

13x230

SUPERSETS (squat-hyper), 1 minute between sets

Belt squat (no lockout)

20x150

15x150

14x150

DROPSET 

18x150

125

100

75

50

25

Reverse Hyper 360

1x15

3x14

Notes: Really awesome workout.  The topset of squats came without any real drama.  Bar kept slipping off my back, as I was wearing a warmer shirt than my usual Westside Barbell cut off.  I find myself excited to squat each week, which is a total change of pace for me.  Been great setting little PRs and getting my strength back to old levels while having my bodyweight stay low.  My legs are looking meaty these days, so I'm wondering if I'm seeing a bit of recomp with my bodyweight staying the same despite how much more I'm eating. 

 Training Log: Entry 2368

SUNDAY WORKOUT

AM WORKOUT (0600)

Made up my own WOD

Juarez Valley power cleans of 115 with 3 burpees in between sets

10

1

9

2

8

3

7

4

6

5

Time: 8:58

Got in my daily work too. I liked this. Had me breathing hard. Trying to actually explode on the cleans.

Training Log: Entry 2367

AM WORKOUT (0645)

MAX EFFORT

High Handle Trap Bar Pulls
5x135
5x225
3x315
1x405
1x495
1x585
1x635
3x585

 

Deficit deadlift ROM progression dropset (12 deep breaths between sets of straight weight, no rest between weight strips)

(4)12x325
(3)8x325
(2)7x325
(1)6x325
(Floor)7x325
7x255
10x165
20x95

 

Neck harness 55
4 sets

 

Chins (all the angles, resting long enough between sets to put away plates)
8x10
2x7+3 (rest pause)

 

Axle rows against light bands (1 minute rests)
3x13
1x12

 

Axle shrugs against bands
1x52

 

Kroc rows 115
1x20

 

Band pull aparts
1x50

 

Notes: The max effort performance showed me I’m most likely not fully recovered from the 301 rep set I did 2 days ago.  I crammed in a week’s worth of training in 5 days due to having to work this weekend.  I was pleased with the effort put forth, just not the outcome, but such is life.  Rest of the training was awesome.  Really digging that deficit set, and that’s the furthest deficit I’ve ever pulled from before.  Making them touch and go makes this an insanely long time under tension, which should bode well for growth.

 

Kroc rows are becoming more natural, as are the rows and shrugs against bands.  This is shaping up to be a solid back day.  I wanna try the progressive pulls I read about in “Purposeful Primitive” sometime, but I suppose it will need to wait.

LUNCHTIME WORKOUT

Log Viper Axle Grace (135lbs)

6:00

40 bodyweight reverse hypers

15 stone of steel extensions in 3:30

Notes: Mrs had to cancel the run, so went and did a quick conditioning workout.

 Training Log: Entry 2366

AM WORKOUT (0645)

SUPERSETS (Chin-press)

Angled NG chins

5x50

5x75

5x85

5x95

5x100

DROPSET

5x75

5x50

6xBodyweight

Axle strict press

5xAxle

5x66

5x136

5x156

9+3+2x176 (rest pause, no belt on first set)

Log clean and strict press away 130

1x16

GIANT SETS (press/dip or BTN/dip-raise-pull apart)

Axle strict press 145/dips

1x10/failure

1x9/failure

1x8/failure

BtN Press 120

1x10/failure

1x8/failure

1x9/failure

DB lateral raise 20s

5x11

1x10

Pull aparts

6x15

Weighted dips stripset

5x130

4x105

4x80

4x55

5x30

6xBodyweight

CONDITIONING

Strongman Fran (100lb log push press/strict chins)

21

15

9

Done in 7:05

Notes: 90 seconds rest between giant sets.  That topset of press was a trip.  I was so focused on nailing it I forgot to cinch up my belt.  Noticed it midway through the set, as my core didn't feel tight.  Hit a helluva grinder at the 9th rep and was pleased to look down and see the belt was undone.  Means I got a lot in me. Things seem to be moving well.  Rest of workout was a bit taxed as a result, but I'll take that.

Fran at the end continues to be an amazing ball buster.

Run later today.

 Training Log: Entry 2365

AM WORKOUT (0830)

High handle trap bar pulls 135

1x301

Notes: Think I finally found my limit here.  Was good to just go all out.  Time was tight today: next week I am going to try to make this extra workout longer.

 Training Log: Entry 2364

AM WORKOUT (0645. Woke up at 0520 via alarm)

ALTERNATING SETS (incline-flat)

Close grip incline bench 200

3x10

Axle bench press 230

2x10

1x8

(1) Low incline DB bench

10x105

DROPSET

8x105

3x105 w/slingshot

3x105 w/catapult

50

50 w/slingshot

50 w/catapult

25

Push ups

19x50s

Underhand chins between sets of benching

6x12

11s for the rest

Dips w/rest pause

175 total reps

Poundstone curls

137xAxle

50 pull aparts

25 pushdowns

Notes: 2:30 between sets of benching.  Another bench workout where I came into it feeling totally crushed and was a zombie between sets but had no issues once I got to the bar.  Wonder if this is an effect of training the day after those gnarly squat workouts.  Either way, results have been solid.  Held off on the conditioning as I had nothing left in me: will get some more work in later today.