Training Log: Entry 2588

BBB BEEFCAKE Week 6, Workout 3 (schedule messed up)

AM WORKOUT (0315 natural wake up)

SUPERSETS (bench-chins)

Axle bench press

5xAxle

5x136

3x226

3x256

3x286

Chins

1x22

3x12

50 band pull aparts

SUPERSETS (bench-rows) 90 seconds rest between sets/20:50 total time

Axle bench press 226

5x10

Swiss bar rows (various grips) 155

3x10

20 standing ab wheels

(3) Incline DB bench press w/95lb DBs (rest pause between sets)

10+3+3+3 w.metal catapult

15x50lbs

Transition immediately to 50 dips+25 pushdowns

Transition immediately lateral raise stripset w/no rest

20x20lbs

20x10

20x5

20.2.5

20xEmpty Hands

2:35 empty hand crucifix hold

40 unloaded reverse hypers

25 leg curls

Neck harness

Neck curls

CONDITIONING

20 rounds of Dan John's "Armor" complex w/45lb KBs

SECOND BREAKFAST

2 mile 80lb weighted vest walk with dog

Notes: This went better than I expected.  My right forearm is still pissed, and it made gripping for all pressing tricky, but I was able to lock in hard enough to be able to get through everything.  Bench is otherwise pretty unfullfilling, but acts as a restorative day before deads.

That armor complex was a bit of a wildcard.  Gave the arm a few test tries and it was game, so went to it.  I definitely see this being one of my "to 100" workouts in the future.

 We're getting through this final week, then a deload while traveling, and then Building the Monolith again.  Going to have to be smart with my TMs.  Going to need to eat.

PM WORKOUT

Did 6x3 on the Captains of Crush gripper #2 and went on a 2+ mile walk with the Mrs