Training Log: Entry 2552

AM WORKOUT (0400 natural wake up)

Fasted 2 mile walk with dog

Breakfast

5/3/1 BBB BEEFCAKE Week 1, Workout 1

SUPERSET (press-chins)

Axle clean and strict press away
5xAxle
5x66
5x151
5x171
1x191

Weighted chins 30lbs
1x10
5x8

SUPERSETS (press-rows)

Axle clean and strict press away 151
1x5 cleaning each rep, 5 press away
4x10

Axle rows 151
1x5
4x10

Time for supplemental: 19:31

DB bench mechanical advantage dropset w/rest pause 95lbs
(3)1x7
(2)1x4
(1)1x4
(Flat) 1x4
(Flat w/Metal Catapult)1x5

Transition immediately to 50 dips w/rest pause
Transition immediately to 25 pushdowns
Transition immediately to 50 pull aparts

Poundstone curls
180xAxle

Notes: Oh it's good to be back.  Focused training and eating.  Plate change rests for the main work.  Finding ways to get in more work where I can to make this even more productive.  Insomnia is creeping again, but I'm hoping the weight gain will help.  Making the most of it with the fasted walks at least.  Got overly ambitious with the cleans for the supplemental work: maybe I'll do 2 cleans per set next time and split the difference.  

Working nights today.  Going to get in some gnarly conditioning somewhere, work, come home and crush squats.

LUNCHTIME WORKOUT

Keg Grace (1 motion, 150lb keg)

4:50

Notes: I think this can be a staple.  My lower back was a little pissed off at it, so we'll see, but so far I like it.  Watching the video, it's crazy how vascular my arms have become.