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.