Training Log: Entry 2610

BUILDING THE MONOLITH Week 3, Workout 1

AM WORKOUT (0305 natural wake up)

Chins
100 total

Box jumps
3x3

Buffalo Bar Squat
5xBar
5x140
5x230
5x350
5x390
5x5x435

Axle clean and strict press away
5x151
5x171
5x191
11+4+5x151 (rest pause)

Band pull aparts
5x20

Dips
200 total

Lateral raises
80x5lbs

40 reverse hypers w/50lbs
20 standing ab wheels
25 pushdowns

POST WORKOUT SHAKE

CONDITIONING
Tabata bear complexes w/95lbs

Notes: All over the place with this workout.  I wanted to take my time since it was the heaviest day, so I got the first 40 chins out of the way before even getting on the shoes.  Then I set up the box and got in some jumps and chins before finally getting around to setting up the axle for cleans.  At that point, I ran giant sets of jump-squat-chin-press until I needed to use the plates I set up on the box, so then it was squat-chin-press until I did all the presses, then squat-chin until squat worksets.  For chins, I was doing alternating sets of 12 and 13 to get to numbers ending in 5, and finished up with a set of 15 to get my 100.  

On the set of squats before the worksets started, I pulled something in my right hamstring.  I know exactly what I did wrong; took the eccentrics too fast.  I was trying to move quicker on the set to convince my body that the weight was light, but I should know by now that quick eccentrics always hurt my hamstrings.  It made the 5x5 after that very interesting, as I had to take the first rep VERY slow to ensure things loaded properly.  Extra time under tension is awesome.

After I racked the bar for the final set of squats, I paced around the gym saying the f-word a lot.  My right forearm was in agony.  Took a while for it to play nice again.  200 dips seemed to help.

On the presses, I was able get the weight off the floor without much issue for the heaviest set, but the weight went forward on me around rep 3 and fighting to regroove it forced me to have to rack between reps 4 and 5.  On the plus side, taking the axle out of the rack demonstrated to me that I can get a much stronger position coming out of the rack compared to off the floor, which explains discrepancies in numbers beyond simple fatigue.

Went with bear complexes for conditioning because I wanted to force the hamstring through ROM.  One of the things I've learned over time: if you baby it, it becomes a baby.  I have to keep it from shortening up.

All this to say, I will get up at 0300, eat a keto waffle with some sunbutter, break myself on my warm-up sets and still crush my squats, do 200 dips, and run through a conditioning circuit, because f**k everything.

Full day of activity ahead, to include sparring night at Tang Soo Do.

Took a photo of the bar loaded up for squats, because it's awesome

 

PM WORKOUT (1500)

Keg Grace

2:20 (15 second PR)

Notes: I don't even have words for how crazy this is getting.  

Still got Tang Soo Do later tonight.  Hamstring is buggy but clearly functional.