Training Log: Entry 2478

AM WORKOUT (0317 Natural Wake Up) SEMI-FASTED (Surge Workout Fuel only)

BBB BEEFCAKE Week 2, Workout 1

**MAINWORK**

Axle Deadlift

5x176

3x266

3x356

3x411

1x466

**SUPPLEMENTAL WORK**

Axle Deadlift

50 reps of 356lbs in 13:15

Straight into assistance work

**ASSISTANCE WORK**

Hyper into abs

Shrugs into rows into pull aparts into pushdowns

Reverse hyper

40x360

30 standing ab wheels

32 Axle Shrugs against short strong bands

Kroc rows

9x115

50 band pull aparts

25 pushdowns

30 GHRs

20 dips

**POST WORKOUT SHAKE**

**CONDITIONING**

Medium-Light-Heavy swings w/3 burpee chins between

* 15 swings, start with the 24kg bell, then the 20kg bell, then the 40kg bell

* Between each round of swings, do 3 burpee chins

Got through 12 full rounds and the swings of the 13th round in 12 minutes

Finished up with 30 dips and 14 chins to get in my daily work

Notes:

* Been having some GI issues the past few days.  Thought it was a stomach bug, and might still be, but I’ve also once again brought blueberries back into my nutrition, so that may be the culprit.  It impact today’s workout, as it took a while to get my morning started.  

* I had another grinder in me for that topset of 466, but juice wasn’t worth the squeeze, since I was already so behind the 8-ball.  Just wanted to be able to give the supplemental my all.

* Goal achieved for supplemental work: that was incredibly awful, I broke the weight off the floor more than I would have with a straight up 5x10 approach, still made it well under 20 minutes and suffered a bunch.  I do think my TM is a bit too high for deads, but we’ll see if I adjust it or just eat up to it.

* Forgot the kelso’s in my assistance work.  Moving too quick to make up for time.

* My conditioning work got stepped on due to the Mrs wanting to sleep in.  Was supposed to be stones, but didn’t want to risk crashing it and waking her.  “Medium-heavy-light” is still solid though, and I was hurting by the time it was over.   Swings and level changes really answer a lot of questions.

* First workout trying out tjhe approach of empty stomach Surge.  I don’t think I performed any worse that way, and it meant I got to have a bigger post training meal, so that’s cool.  Still 1 serving: half before training starts, the other half through the training.

* On note of “bigger post training meal”

* 2 slices of keto toast w/sunflower butter, 4 stalks of celery w/Nuts n More Spread, mug of cashew milk, mug of fat free greek yogurt mixed w/protein powder, fruit, cinnamon, salt and dark chocolate chips, and then 1 whole pasture raised egg/2 egg whites, 2oz combination of grassfed beef/piedmontese liver chorizo and taco seasoned bison, avocado (60 grams) tomatoes, onions, jalapenos and bell peppers in a low carb wrap with fat free sour cream and some sauces to make a FANTASTIC breakfast burrito.  This is how we eat here in Valhalla.

*ABCs and Tang Soo Do later today

PM WORKOUT (1630)

Got 26 ABCs done in 5 minutes with 24kg bells using a new approach.

4 75 second rounds vs 5 1 minute rounds.

Went 7-6-6-7.  

I'm gonna play with that for a while.  Something I've appreciated about 5 minutes of ABCs vs Tabata front squats is the room for variability.  I was going mad with the front squats because it was ALWAYS 8 rounds.  I got to dread the number 8, it would cause me legit anxiety.  5 minute EMOMs were doing that to me, but prior to that it was my 6 rounds of 40 seconds on/10 seconds off.  As my fitness improves, I can do fewer rounds with more complexes per round.  This was an "easy" 26 total: 27 is definitely there with this approach.  

Still have Tang Soo Do, but wanted to log this while it was still fresh.