Training Log: Entry 2708

DEEP WATER BEGINNER, Week 4, Workout 1 (out of sequence due to schedule)

AM WORKOUT (0325 natural wake up)

Texas Deadlift Bar deadlifts
9x10x380lbs
1x10+5 deadstop rest pause x 380lbs

KB front rack lunges
3x10x55s

CORE SUPERSET CIRCUIT

Reverse hyper
3x20x270

Standing ab wheel
3x10

POST WORKOUT SHAKE

CONDITIONING

Buffalo bar squat 280-chins-dips

15-5-10

Time: 6:01

Notes: 2:50 between sets of deads, 90 seconds on the lunges.  I misloaded the deads.  Came home late last night, got up early amped up to get this knocked out, and used the wrong plate configuration.  Was excited at how I was just crushing sets until I did the calculation on the 5th set.  Got pissed off, decided to just ride it out and throw in that set at the end to make up for it.  It honestly felt like the "right" weight, because I was still hurting at the end.  I started this cycle with 400, did 380 today: I'm thinking 390 on the final week to make it interesting.  Or go full 400.  I can think of this like 3/5/1 in that regard.  But either way, this was still a total ballbuster of a workout, as those lunges kicked me in the nuts and then that conditioning circuit at the very end had me almost losing chow.  I got all of Deep Water done first thing this morning: normally I have to chunk it up.  That's pretty awesome, and it's saved my weekend.

Ironmaster just released a new weight vest

Pulled the trigger on it.  I already have an 80lb vest, but this looks to be a much better fit/quality, and I dig being able to use the plates I already have vs a bunch of bags of sand.  Hoping it works well.

Got one more 1400-2200 shift today, and then a weekend.  Using more weight on the tabata squats now.  I let the start of the Deep Water week determine the increase.  

Got my Tabata KB front squats done with the 55lb bells before heading to work. Holding the rack position is tough after hitting up DW this morning. Love this challenge.