Training Log: Entry 2615

MONDAY

BUILDING THE MONOLITH Week 3, Workout 6

AM WORKOUT (0305 wake up via dog)

Weighted chins 87.5lbs

5x5

Buffalo Bar Squats

5xBar

5x140

5x230

5x350

5x390

4x435 (equipment mishap)

Axle clean and strict press away

10x5

Band pull aparts

1x50

2x25

Axle shrugs against bands

70 against short average bands, transition immediately to 30 against light bands

Buffalo Bar Squat Widowmaker

40x255lbs

40 reverse hypers w/50lbs

20 standing ab wheels

50 dips

25 pushdowns

Neck harness

Neck curls

30 GHRs

CONDITIONING

EMOM 5 log viper presses w/100lb log for 10 minutes

Notes: Started off with giant sets of squat-chin-press until I ran out of chins, then squat-pull apart-press, and then I finished out pressing while I unloaded the bar from squats so I could use the axle for shrugs.  My right hamstring acted up on the first ramp up set for squats and didn't get any better after that.  You can see I'm using a different technique in the widowmaker squat to emphasize my lower back to take some weight off the hamstring.  

I came in with a goal for 40 reps, so I'm happy to have met that.  Once again, felt like losing chow on that set.  Pretty awesome to be able to push that hard.

Presses were exactly where I needed them to be difficulty wise.  

I like what I came up with for conditioning.  I normally can't stand EMOM work, but this answered the mail.  I'd love to take this one out until failure.

EDIT: Meant to document, I clearly underate over these past 5 days.  My lifting belt was LOOSE, and I could feel the impact of it.  It's easier to stay on task when I'm working, but when I'm at home, I get pulled away by chores and events.  I need to make a point of getting in calories during those down periods.