Training Log: Entry 2417

AM WORKOUT (0320 natural wake up)

(6) Texas Deadlift Bar Mat Pull (touch and go)

3x135+chains

1x225+chains

1x315+chains

1x405+chains

8+3+3x475+chains (12 deep breath rest pause)

EMOM: odd sets deficit deadlift, even sets SSB squats

(3) Deficit Deadlift

8x315

7x315

6x315

5x315

4x315

3x315

8x315

SSB squat

8x315

7x315

6x315

5x315

4x315

3x315

8x315

Axle shrug against strong short bands superset w/ 24kg KB kelso shrugs

1x50/15

Reverse hyper/standing ab wheel superset

40x360/1x20

Kroc rows

17x115

50 Band pull aparts

POST WORKOUT SHAKE

CONDITIONING:

5 burpee chins-3 double KB snatches w/24kg-5 BC-5 double KB swings-5BC, repeat until 50 burpee chins accomplished

Total time: 13:06

50 dips

Notes: Back to real training after my deload. Where I was had high elevation and no humidity with high heat: coming home, it’s about 10-20 degrees WARMER with high humidity. I also transitioned from a climate controlled gym back to my garage. I was dying. Pouring sweat through the workout, and that conditioning session took out some parts of me.

Speaking of losing parts: very first rep of the workset for mat pulls had me open up a wound on my left shin which just gushed blood. Served as a bit of a distraction on those sets, as I was trying to move the bar around my knee to keep from getting too much blood on it and making the surface too slick. After the set was done, I had crazy glued my shin back together so I could finish up the workout. I’ll have to remember to do that BEFORE the deadlifts next time.

Big part of this week will be re-learning intensity. I expect to see performance improvements over the next week or two as I adjust.

My conditioning shined through on that EMOM workout. First time I did that last cycle, it absolutely floored me. This time, I held back because it was the smart call coming back, but I had a lot more in me. It’s why I threw in that extra set of 8 at the end. Good to see that there.

Conditioning workout was just some variety. Wanted to get in some more hip hinging, but also digging those double snatches. It’s like a standing Devil’s Press.

Weighed myself post workout/shower and I was 187.0. I have to be 185 for weigh in on 25 Jun…so yeah, I’m clearly going to make weight. I’m too good at losing weight.

PM WORKOUT

Got 21 ABCs in 5 minutes w/24kg bells.  Have to re-adjust to my own bells after using the Rogue ones.  Then got in a Tang Soo Do class.  It's only been like 3 classes away, but it's amazing how quickly you can detrain those skills.  I could do the moves, but my body felt pretty broken when it was done.