Training Log: Entry 2576

BBB BEEFCAKE Week 4, Workout 3

AM WORKOUT (0307 natural wake up)

SUPERSETS (chin-bench) plate change rest

Chins (underhand)

1x22

5x10

Axle bench press

5xAxle

5x136

3x211

3x241

3x271

SUPERSET (bench-row) total time: 16:16, 90 seconds between sets

Axle bench 216 (pause fist 3 reps)

5x10

Swiss bar rows (strict, head on reverse hyper the whole rep, different grip width per set) 125

5x10

20 standing ab wheels

40 unloaded reverse hypers

25 reverse hyper leg curls

Incline bench w/rest pause 95lbs

11+4+3+3w/slingshot+4w/metal catapult

Transition immediately to 50 dips and 25 pushdowns

Transition immediately to lateral raise stripset

20x20lbs

20x10lbs

20x5

20x2.5

20xEmpty Hands

Empty hand crucifix hold for 2:25

50 band pull aparts

Neck curls

Neck harness

CONDITIONING

KB CIRCUIT (45lb clusters-45lb cleans-45lb alternate snatch-40kg swings)

5-4-3-2-1 (total time: 6:56)

Tabata rounds on the BAS, straights for the 20 seconds on/burpees for the 10 seconds off

SECOND BREAKFAST

2 mile 80lb weighted vest walk with the dog.

Notes: Bench continues to be my “easy day” on this program. Was strong on the pausing, hit a 3 rep PR on the DBs. I like the set up I’m using for that swiss bar row: it’s the same I’m doing for the kelso shrugs on my back workout. Allows me to use VERY strict form on the rows.

That conditioning circuit was pretty slick. Had me huffing quick. Do 5 reps of each movement, then 4, etc, until down to 1. I’ll push the starting reps higher next time: but this was a good proof of concept.

Nice to get some time in on the BAS again. Used the MMA gloves, so I could transition to burpees easier.

Tang Soo Do class was solid last night. Instructor was cutting me far less slack on my stances, which is what I need. Trying to hit a deep front stance after that day of Tower of Babel and log work was agony.

Want to hit the prowler again tomorrow. Weather is getting really crisp: feels invigorating to be outside and training.