Training Log: Entry 2569

THURSDAY

BBB BEEFCAKE Week 3, Day 3

AM WORKOUT (0327 natural wake up)

45 chins

SUPERSET (bench-pull)

Axle bench press

5xAxle

5x136

5x226

5x251

4+1x286 (misgrooved 3rd rep)

Band pull aparts

5x10

SUPERSETS (bench-row) 2:00 between rounds, 18:46 total time

Axle bench press 226

5x10

T-bar rows 115

4x10

1x17

20 standing ab wheels

(3) Incline DB bench 95lbs

8+4+3+2 w/slingshot+3 w/catapult

Transition immediately to

50 dips+25 pushdowns

Transition immediately to lateral raise stripset

20x20lbs

20x10

20x5

20x2.5

20xEmpty Hands

2:20 empty hand crucifix hold

Neck curls w/25lb plate

Neck harness

40 unloaded reverse hypers

25 reverse hyper leg curls

CONDITIONING ala Brian Alsruhe

300 unloaded axle bench presses, EMOM do 5 burpees (accomplished inside of 12 rounds)

Notes: The continued week of misses on the 5s pro, but this one didn’t feel like a lack of strength: just whiffed on the technique. Good to crush the BBB work: focused on moving as fast as I could and kept the rest times on the shorter side. Upped the weight on the incline benching. Had enough time to try out that conditioning workout. It’s not bad: the burpees and benching back to back really burn out the upper body pressing muscles.

Tang Soo Do tonight, Mrs and I both got our first stripe on our orange belts. Biggest thing was my instructor complimented my roundhouse and said to keep doing what I’m doing. I’m leaning heavily on my Muay Thai background with it and was wondering if I’d get called out, but apparently they dig the power generation, so full steam ahead on it.