Training Log: Entry 2391

BUILDING THE MONOLITH Week 1, Workout 5

AM WORKOUT (0303 natural wake up)

Full workout listed, details in notes

Buffalo Bar Squat

5xBar

5x140

5x230

5x310

5x350

5x400

Axle clean and strict press (clean each rep)

10x5x136lbs

Weighted close grip NG chins

5x5x80lbs

Axle shrugs against light bands

2x50

Band pull aparts

1x50

Band face pulls

1x50

Buffalo Bar squat

32x200lbs

End of required work time: 54:45

50 dips

20 standing ab wheels

25 pushdowns

40 reverse hypers

POST WORKOUT SHAKE

30 GHRs

10 neck bridges each way

Notes: Alright, here’s how it shook out. Went with supersets vs giant sets. First was

Squat-press

Once I finished the topset of 400lbs, transitioned to supersets of

Chin-press

Once that was done, transitioned to supersets of

Shrug-pull apart

Shrug-face pull

Then ended the workout with the squat widowmaker. Interesting decision point there. The program calls for 20 reps. I knew I could do more, and at first I thought I’d make those 20 reps challenging by making them breathing squats without a belt, but right before executing that I realized I’d be hitting Deep Water after this program, and that these widowmakers were actually my only opportunity to keep higher rep squats “grooved”. Otherwise, I’d become very dialed in at sets of 5 and then most likely find myself falling off a cliff when it came time to knock out the higher rep stuff, so figure the best call was the play these straight and just go into the red on reps. 32 was challenging, but, in truth, I’ve got some more in me. By the time this program is done, I’ll make sure to bury myself on this.

In all, this workout was far less challenging than it was the very first time I ran it, and I even cleaned every single rep of pressing vs just the first rep. For the record, cleaning each rep is awesome and everyone should do it. Also for the record, I started actually trying to “clean” the reps toward the middle of the sets vs just stand-up reverse curling the weight, because I realized this could ALSO be a chance to set me up for success for Deep Water, so cool there.

I came into this “overprepared”. Had my cheat meal the night before: same keto pizza crust, this time it was a “backyard BBQ pizza”, which had pork burnt ends, pork shoulder, baked beans, coleslaw and BBQ sauce drizzle, with a cream cheese sauce vs pizza sauce. I REALLY dig this place we found. Was honestly torn between this and the awesome burger they sell. Too many options: great problem to have. Also snagged a few curly fries from our appetizer. Feeling good to feel more normal. Taking my kid out for Golden Corral next week, so that’ll be another golden opportunity to fuel up.

Working a 12 hour shift today, then prowler tomorrow, and that will be the first week done.