Training Log: Entry 2370

BBB BEEFCAKE, Week 4, Day 4

AM WORKOUT (0305 Natural Wake Up)

CIRCUITS (chin-bench) Plate change rests between sets, 90 seconds before final set

Chins (underhand)

1x25

1x13

1x12

2x13

1x14

Axle bench press

5xAxle

5x156

5x206

5x236

5x266

SUPERSETS (bench-row) 90 seconds between sets

Axle bench press 206 (pause first rep of each set)

5x10

Swiss bar rows (change grips each set) 105

5x10

90lb DB bench press rest pause (12 deep breaths between sets)

(Upright) 1x6

(5) 1x3

(4) 1x4

(3) 1x5

(2) 1x5

(1) 1x6

BW Dips: 7+10+10+10+10+3

Band pushdowns 25

Poundstone curls

100xAxle+5lbs

POST WORKOUT SHAKE

20 standing ab wheels

50 band pull aparts

Notes: Family came in this week, so I crammed a full week of training into 4 days. Had the early shift today as well. This was an awesome workout in turn. I think I’m seeing the effects of my nutrition, as training is just going awesome. My elbows feel like hell, which means I was squatting stupid yesterday and had the bar low on the back, but the curls tend to be therapeutic. Adding 5lbs was the right RX there: getting 100 was a challenge. Pausing first rep on the BBB sets was solid too.

Went with swiss bar rows just to save time: bi-lateral vs unilateral. Didn’t care too much for it, but did my best to focus on the squeeze and contraction.

That topset on the DB press is a PR, but it’s assistance work, so that’s silly. But still, it’s just been great to see strength showing itself.

Sleep hasn’t been great. I genuinely think I’ve just reached a point in my life where I don’t need more than 6 hours of sleep. My dad was that way, especially at this age.

PM WORKOUT (1900)

Tabata KB swings 45lb switching hands each rep

Notes: In between rounds, I set up the gym for tomorrow's workout.  Good way to rush.