Training Log: Entry 2358

AM WORKOUT (0400 wake up via dog)

BBB BEEFCAKE Week 2, Workout 4

30 GHRS

CIRCUITS (chin-bench) plate change rest between sets

Chins (underhand)
100 reps total

Axle bench press
5xAxle
5x136
5x186
5x216
5x246

SUPERSETS (bench-row)

Axle pause bench 186
5x10

DB row 90
5x10

Incline DB bench mechanical advantage dropset w/rest pause (12 deep breaths between sets)
(Upright) 5x90lbs
(5) 3x90
(4) 4x90
(3) 5x90
(2) 6x90
(1) 4x90
11 dips
25 band pushdowns
7 dips

32 more dips

Poundstone curls
153xAxle

POST WORKOUT SHAKE

35 minute 80lb weighted vest walk with dogs

Notes: Dog is getting to be a handful, but it means I get more time to train in the morning.  Doing my best to make the 5s week tough.  On the first 2 sets of the BBB work I only paused the first 3 reps, but after that I paused them all: good additional challenge.  DB pressing was solid.  Really focused on "crunching" the back on the rows.  

Something in my left lat is locked up now for some reason.  Can't quite fully extend.  Not sure what's going on there.  

May get in some outdoor conditioning later.  We got some good weather and I'm trying to make the most of it.

PM WORKOUT (1330)

High handle prowler pushes, loaded w/180lbs

11 rounds w/1 minute rest

Notes: First time taking the prowler out in years.  My kid's school's blacktop ended up being a great spot for it.  Went the distance that the basketball court was marked off, which I have no idea how far that is, but it doesn't really matter.  By the 11th round I was breathing hard and quietly saying the f-word to myself, which is typically my metric.  I didn't want to absolutely destroy myself my first day back, especially with my heaviest deadlift day of the cycle right around the corner.  If this weather keeps up, I can keep this going.

My warm-up was administering first aid to some kid that scrapped up his knees falling off a scooter.  He'll live, but he's probably gonna need a colotomy bag.

In very exciting news, my kid is willing to try out the Tang So Do place nearby us.  Trial class is next week.  Fingers crossed.  I enjoyed my time training my kid, but it got to the point where it was straining our relationship.  Be good to have outside instruction.