Training Log: Entry 2692

DEEP WATER Week 1, Workout 3

AM WORKOUT (0305 wake up via alarm)

Axle push press superset w/10 band pull aparts

10x10x161lbs

Go straight from final set into

Lateral raises (no rest between sets)

20x20lbs

20x10

20x5

20x2.5

20xEmpty hands

Poundstone curls

128xAxle w/5lbs

SUPERSET CIRCUIT (no rest between movements) hyper-abs

Reverse hyper 270

3x20

Standing ab wheel

3x10

CONDITIONING

7 rounds of 5 burpee chins/5 dips in 5:45

25 pushdowns

Notes: 3:45 between sets of push press, with some neck work thrown in between sets as well. Really glad I kept some push pressing in my intensification block, as the proficiency showed through today. Had some solid leg drive and was feeling quick. Left shoulder slipped a little on the 8th set and made things a touch challenging from there. Weight is just about perfect for what I need, as the final rep of the final set had me struggle for lockout. Had to rush a little at the end to get to work on time. A good enough workout, but not great. My legs are sore, but not crippled like they were when I first ran this. Really figured out how to get ahead of the soreness.

PM WORKOUT

Got in my hour of Tang Soo Do and then did 9 rounds of 9 reps of 45lb KB front squats at tabata timing as soon as I got home.  Still a total gasser.  Also went for a 10ish minute walk up and down the stairs at work at one point because I was going out of my mind.  I REALLY liked that.  I've heard Stan Efferding talk about the benefits of a 10 minute walk.  I think I'll make this a regular feature.

Benching tomorrow.  Another 12.  Food is packed and ready.  We got this.