Training Log: Entry 2513

WEDNESDAY

AM WORKOUT (0300 wake up via alarm)

25 Chins

GIANT SET (press-jump-chin-pull apart)

Axle clean and push press away

5xAxle

5x136

5x156

11x176

Axle clean each rep and strict press

22+3+5x136 (DC rest pause)

Box jumps

3x4

Chins (various grips)

4x6

Band pull aparts

4x10

Axle bench press

5xAxle

10x136

11+4+5x246 (DC rest pause)

Transition immediately to

50 dips (rest pause)

Transition immediately to lateral raise stripset

20x20lbs

20x10

20x5

20x2.5

20xEmpty Hands

70 second crucifix hold

Kroc rows 115

1x19

25 pushdowns

20 standing ab wheel

40 unloaded reverse hypers

Notes:Plate change rest on the giant sets. That clean each rep thing got pretty silly. Was turning into strict press Grace. Next time, I’ll enforce a “touch and go clean” to keep me honest, or use straps and do hang cleans. I saw Justin Harris use that approach in “project Super Heavyweight” and it seemed pretty legit. Still, got a crazy metabolic effort and a lot of press volume, so can’t be upset with that.

Bench PR’d by 2 reps. Beating the log book.

Push press is getting a little better. Still rough hitting this workout first thing.

Been meaning to document that my sleep has been real good recently. Feeling more normal.

PM WORKOUT

Axle Grace echo

30 reps: 2:48

15 reps: 1:38

7 reps: 0:35

Notes: It’s amazing how much I hate this workout for how short it is.