Training Log: Entry 2566

AM WORKOUT (0400 natural wake up, much better sleep again)

BBB BEEFCAKE Week 3, Workout 1

SUPERSET (press-chin)

Axle clean and strict press away

5xAxle

5x161

5x181

2+2x201 out of rack (kept hitting the garage door motor, threw off the set)

Weighted chins (various grips) 35lbs

1x10

5x8

SUPERSET (press-rows) (21:46 total time, started with 2:00 between sets, kept adding rest until 2:45 between sets)

Axle clean and strict press away 161

5x10

Axle rows 161

5x10

20 standing ab wheels

MEGA DROPSET

Incline DB bench w/95s w/rest pause between sets

(3)1x10

(2)1x5

(1)1x5

(Flat)1x6

(Flat w/slingshot) 1x5

(Flat w/catapult) 1x5

Immediately transition to 50 dips

Immediately transition to 25 pushdowns

Immediately transition to 50 pull aparts

40 reverse hypers

25 reverse hyper leg curls

Neck curls

Neck harness

Poundstone Curls

182xAxle

CONDITIONING

Thieves Guild Initiate w/22.5lb KB handle

Notes: So notes from the workout, I knew I was in a bad way on the set of 181.  Moved WAY too slow, although the clean was awesome.  Decided to take the topset out of the rack to save some energy, but it'd been so long since I'd done that I forgot about the garage door motor in the bar path.  Hit it twice and just got thrown way off.  3 days "off" had me undereating and it showed.  The BBB sets went better than expected, but I whiffed on the final rep of the final set and had to re-clean it to press it, and we busted time, but this was a workout where I was just aiming to survive.

Wake up call received: eat more dummy.  It's a short gain phase this time.  

Keg grace on the schedule for later, and maybe a run with the Mrs.  Already got in the 2 mile dog walk.  My right hip was achy coming into the training this morning, and I imagine hitting that evening workout didn't help.  I don't care to train in the evenings, but gotta be adaptable.

Sleep has improved over the past few days.

PM WORKOUT

4 mile run+2 mile walk, followed immediately by

KEG GRACE (150lb keg)

Time: 4:17

Notes: Not a PR on Grace, but hitting it after the run I did better than expected.  Felt pretty fried.  Also got in a 2 mile walk with the dog earlier.  Lots of activity.  Going to take in a lot of dark meat turkey to balance it.