Training Log: Entry 2699

DEEP WATER BEGINNER Week 2, Workout 4

AM WORKOUT (0255 natural wake up)

Axle bench press

2x10x241lbs

1x9x241

Close grip axle bench

3x10x211

(3) Incline DB bench

2x10x80

1x9x80 (failed on 10th rep)

Transition immediately to 1 set of dips to failure, then 2 more sets of dips to failure, transition from final set of dips to a set of push ups to failure

Push ups

1xF

1XF+1xF w/reactive slingshot+1xF w/slingshot+1xF w/metal catapult+25 pushdowns

SUPERSET CIRCUIT (no rest between movements) hyper-abs

Reverse hyper

3x20x270

Standing ab wheel

3x10

POST WORKOUT SHAKE

CONDITIONING

5 rounds of

10 alternating KB snatches (5 per arm) w/50lb bell

10 chins

Time: 5:50

30 GHRs

Notes: 90 seconds between sets of benching/dips/push ups. Got in 10 band pull aparts between the first 5 sets, then got my neck work done. Was feeling strong on bench today. Set up was tight. I’m thinking the strict pressing beat me up less than the push pressing did. This is still a really lackluster day, but that’s by design. Can’t run into the red the whole program. Conditioning was short to get to work on time, but it was effective enough. Beat the hell out of my left forearm on those snatches: need to be a little more precise.

Second week is just about done. Real training starts soon. Will need to keep ramping up the food and make the most of this.

Got Tang Soo Do tonight. It’s sparring week, so it should be a decent workout. Still plan to get in my KB front squats. I really think I’m onto something by throwing that in on the daily. I feel like it’s had a significant impact on my physique.

PM WORKOUT

1 hour of Tang Soo Do (sparring night, bag work and a round of sparring with the senior student, may post more details when time permits)

Tabata KB front squats w/50lb bells (8 reps per round for 7 rounds, 10 reps on final round)