Training Log: Entry 2380

BBB BEEFCAKE Week 6, Workout 2.

AM WORKOUT (0315 wake up via alarm)

CIRCUIT (chin-press) plate change rest, 90 seconds before final press

Weighted chins (various grips) 30lbs

5x10

Axle clean and strict press away

5xAxle

5x66

5x151

5x171

4+1x191 (technique issue: bar drifted. Had to re-rack and press for final rep)

SUPERSETS (press-row) 2:00 between first 4 sets, 2:30 before final set

Axle clean and strict press away 151

5x10

Axle double overhand rows 151

5x10

50 band pull aparts

90 DB bench stripset (no rest between sets)

(3 incline) 1x10

(3) 1x3 w/reactive slingshot

(3) 1x3 w/Metal Catapult

(Flat) 1x4

(Flat) 1x4 w/Catapult

BW Dips w/10 breath rest pause: 8+9+9+8+10+6

25 band pushdowns

Lateral raises (no rest between sets)

20x10lb plates

20x5

20x2.5

20xUnloaded hands

POST WORKOUT SHAKE

30 GHRS

10 neck bridges each way

20 standing ab wheel

40 Reverse hypers

Notes: Early shift today, so early wake up. Breakfast of 2-ish scrambled eggs (leftover from kid’s breakfast yesterday), 1/3 of an avocado, 2.25 ounces of grassfed beef, keto waffle and a large amount of sunbutter about 5 minutes before the first set.

Something in my left shoulder blade/trap got tweaked at some point yesterday/last night, and it made pressing super not awesome. I took the topset of the main work out of the rack vs off the floor just to set myself up for as much success as possible/not get fatigued before the pressing, but it came with having an “unpracticed” technique and I feel like that shone through. Still got some Conan strength in me to hoist it up, but could have had a better showing with a little better prep. Redeemed myself on the BBB work. Very pleased with that.

Really like what I’ve come up with on those lateral raises. Building the Monolith is next, and I’ll most likely end up less free form with my assistance work, but these might still make a showing.

I’m undereating again. Saw the scale go down on a nightly weigh in. I’ve noticed my dietary habits are pseudo intermittent fasting right now: large breakfast, large pre-bed meal, high fats on both of those, and then the middle meals are rather paltry and low in fats. I’ve been playing around with macro timing, eating high fats before training, then low fat/high protein post training for about 5 hours before “switching” back to fats at around 1330 with a snack of nuts and dark chocolate, but I’m thinking the next smart play is to kick some fats into the noon time meal. I’m also planning on upping my avocado portions from 1/3 to 1/2, resulting in eating a whole avocado a day. May start drinking my cashew milk in the morning as well as the evening too, and I’ve started including pistachios in my nightly meal. Writing this all out, it’s primarily plant based fats I’m looking at, and with that mostly monos, which means to me I need to also consider upping my good saturated fat sources. Got lots of options there; just need to make smart choices.

PM WORKOUT (1600)

Axle Grace

2:46 (12 second PR/LIFETIME PR)

Notes: Holy f**k, I have no idea where that came from.  My left shoulder is still buggy and I felt awful coming into this, telling myself I just needed to get it done, and then when it was over I saw the time and was shocked.  This program has been awesome for my conditioning, which I don't think was ever the intention, but take all the victories you can.