Training Log: Entry 2670

AM WORKOUT (0330 wake up via alarm)

GIANT SETS (jump-squat-row)

Box squats (4 45lb plates, 2 25s and a bunch of pavers, highest yet)

5x3

Buffalo Bar Squat

5xBar

5x140

3x230

1x320

1x370

T-bar rows

15x100

12x125

3x10x150

ZENO SQUATS (12 deep breaths between sets)

10x410

5x410

3x410

2x410

1x410

10x370

5x370

3x370

2x370

1x370

16x320

SUPERSET CIRCUIT (hyper-abs, just back and forth, no rest until all 4 sets complete)

Reverse hyper 360

4x15

Standing ab wheel

4x5

50 band pull aparts

Belt squat stripset (no rest between sets)

40x200 (PR of some variety)

Reps with 175,150,125,100,75,50,25,Axle

Neck work

POST WORKOUT SHAKE

CONDITIONING (burpee chins to dips)

21-15-9-5: done in 8:58, then burpee chins until 10 minutes total

Notes: Wore the wrong shirt for today: things were a little slick and made it tough to get stable. Extra challenge, which makes victory sweeter. On the very first box jump, I clipped my elbow on the dip bars on the way up and skinned my shin pretty good. I thankfully have no feeling in them, but it got me a little gunshy. Focused on committing myself to the jump for later rounds and it paid off. It’s been awesome to see how strong this has become, and I immediately see the benefits in the follow up squat sets.

Last week taught me that I really only need 1 big set for the belt squats, so I cut them out of the supplemental superset. Right call: it’s a helluva stripset when I can put my all into it.

The conditioning work answered the mail. The dips are sneaky: they’re not terribly difficult, but doing the next round of burpees afterwards is gnarly because the pushing muscles get no rest.

Wife is getting a new treadmill today and has offered to let me use it. Running/walking may feature more regularly. I was avoiding it before because her current one makes a LOT of noise. Same reason I got rid of my airdyne: early AM training doesn’t lend well to it.

PM WORKOUT (1800)

Tabata KB front squats w/45lb bells

Notes: Another "get it done while taking out the trash" workout.  This is just magic.  My right knee was bothering me during the burpees this morning and has been a bit unstable all day, but can still perform as evidenced here.  I'm using Dan John's rule of "at least 8 reps in 20 seconds", and it's a solid standard to abide by.

Got the prowler loaded up for tomorrow.  Supposed to be single digits, but thankfully no wind or snow/rain.