Training Log: Entry 2560

BBB BEEFCAKE Week 2, Workout 2

AM WORKOUT (0330 natural wake up.  Better sleep than previous night).

GIANT SETS (jump-squat-row): plate change rest

Box jump (high)

3x4

Buffalo Bar Squat

5xBar

5x140

5x220

5x310

5x360

5x405

Meadows row 150

1x5

1x4

1x3

1x2

1x1

SUPERSETS (squats-dips) 90 seconds rest, total time 15:00

Buffalo bar squats 310

5x10

Dips

5x10

GIANT SET CIRCUIT (no rest between rounds) hyper-abs-squat

Reverse hyper 360

4x11

Standing ab wheel

3x5

1x6

Belt squat 200

3x13

STRIPSET

15x200

reps of 175,150,125,100,75,50,25,Axle

50 band pull aparts

25 band pushdowns

25 reverse hyper leg curls

17 neck curls w/25lb plate

25 neck harness w/30lbs

CONDITIONING: 10 rounds

3 Bear Complexes w/95lbs

5 strict chins (various grips)

Time: 9:45

1 hour later

2+ mile/50 minute 80lb vest walk w/dog

Notes: Really doing my best to squeeze in what used to be full days of training into these morning sessions.  I’m not setting an alarm and just kinda relying on my insomnia.  I just got in my Biotest shipment of Elitepro minerals and took those the night before this, and it may have helped.  My sleep quantity is garbage, but I feel like my sleep quality is good.  The sleep I do get these days is DEEP.  

Happy I put the meadows rows here.  Allows me to bring in the t-bar on bench day, which should speed things up.  I went WAY heavier than usual, since I was effectively loaded up for the belt squat, but it gave me a good stretch.

The short rest times on the squats are awesome.  Really pushes the pace and makes things challenging.  I like chasing them with those belt squats, and then I came up with that conditioning workout to just absolutely and completely nuke them.  I would like to get lunges in there somewhere too, but weightroom logistics are a factor.  405 felt much heavier than it had any right to, but that’s typically how 3/5/1 goes.  

Weighted vest walk went well.  It was cool enough that the dog could really move.  I should be able to get in a run with the Mrs today too, assuming she’s in good repair.  She ran a half marathon on Sunday, and then dropped something heavy on her foot yesterday, so she’s not moving as quick.

Need to watch the undereating with all of this.