Training Log: Entry 2589

BBB BEEFCAKE, Week 6, Workout 4 (final workout)

AM WORKOUT (0545 wake up via alarm, 0700 workout)

Texas Deadlift Bar touch and go deadlifts
5x135
5x225
5x315
3x415
3x475
2x525 (mechanical failure: clips fell off)
5x10x415 (2:00 rests, 20:54 total time)

Transition immediately to 

Reverse hypers 180
1x45

SUPERSET (shrugs-pulls)

Axle shrugs against short average bands
1x55

Face pulls
1x100

Notes: Awesome end to the scramble.  I'm confident in my ability to hit the triple at 525 had the clips not fallen off on the first rep.  Instead, I got to pull the slowest most controlled rep of my life for the second one, which is all sorts of anabolic in and of itself.  And then I absolutely murdered the 5x10 follow-up with the heaviest weight I've ever moved for 5x10 in my life.  This run of BBB Beefcake has been a unique learning experience.  I'm starting to see the "limitations" of 5/3/1 in that I'm absolutely more tuned up for reps than I am for maximal work, but I also see the genius in the system in how modular it is.  5s pro is too heavy?  Do 3s.  Or do minimal reps.  Want to get in more volume?  10s pro.  

Went with some greatest hits stuff after the fact.  Plan to come back, hit the trap bar and a few other bits and pieces.  Took the day off work to get ready for my trip.

I had steak and eggs this morning.  In particular, leftover bison tri tip and an omelet.  I'm honestly digging "the ritual" of eating steak and eggs for these big days.  It's funny the little things that matter.

LUNCHTIME WORKOUT

Walked the dog 2 miles w/80lb vest, immediately came into the garage afterwards and hit an unbroken 110 reps of high handle trap bar pulls and then finished up the daily work with 50 chins, 50 dips, 50 pull aparts, 25 leg curls and 20 standing ab wheels.  Week of conditioning and pump work ahead of me.