Training Log: Entry 2369

BBB BEEFCAKE Week 4, Day 3

AM WORKOUT (0640, 0430 natural wake up)

CIRCUITS (row-squat) plate change rests, 2 min between heaviest set

T-bar row 150

3x15

Buffalo Bar Squat

5xBar

5x140

5x245

5x315

5x365

5x405

SUPERSETS (squat-hyper) 90 seconds rest between sets

Buffalo Bar Squats 315

5x10

Reverse hyper 360

5x12

Belt squats stripset (no lockout)

35x150

5x125

4x100

4x75

4x50

5x25

5xAxle

Notes: Got some daily work in before this.  Flew through this workout, which is awesome.  Squats are typically my weakpoint, but the script has gotten flipped and now deads are what kill me on this program.  Ride it out while I can.  Really working on sinking them deep on the BBB sets.  Dropped the weight on the hypers so I can focus on rep quality, and it made a huge difference: significantly better lower back pump.  Belt squat was murder.  Haven't been logging that it's "no lockout" for the past few sessions, but I've been keeping it that way and it really seems to do the trick.

Plans to hit Fran later, and possibly do some weighted vest walks.

AM WORKOUT II (1030)

Fran+ (95lb thrusters, strict chins)

21

15

9 (4:32)

5 (5:20)

Notes: No PRs, but damn close.  Arm pain pretty much gone.