Training Log: Entry 2363

BBB BEEFCAKE Week 3 workout 3

AM WORKOUT (0645)

Circuit (rows-squats) Plate rest between sets, 2 minutes between final set

T-bar rows 150
3x15

Buffalo Bar Squat
5xBar
5x140
5x210
5x330
5x375
5x420

SUPERSETS (squat-hyper) 2 min between sets

Buffalo bar squat 330
5x10

Reverse hyper 410
2x11
3x10

Belt squat stripset (no rest between sets)
29x150
5x125
5x100
5x75
5x50
5x25
5xAxle

20 standing ab wheel
50 dips

Notes: This was the workout I was dreading the most this cycle, which meant it went real well because I came into it ready.  The topset of squats was smoother than it had any right to be, and everything after that wasn't what I'd call fun, but very manageable.  Belt squats were more of a struggle than usual.  Right hip is a little buggy, but that's about it.  Plan to get in some sort of conditioning workout later, and do a run on Friday.

PM WORKOUT (1530)

Strongman Fran for real (100lb log viper, strict chins)

21

15

9

Time: 8:19

Notes: Was supposed to do a weighted vest walk but some obligations came up.  Came up with this idea while I was driving: viper press is FAR more strongman than log push press, and definitely similar enough to the thruster to warrant the approach.  Dug this quite a bit. It murders the forearms though: I need to drop the log from the rack vs set it down.  This should be a regular feature.

Grilling a 2lb grassfed tri tip right now.  Hope to get some photos.