Training Log: Entry 2481

AM WORKOUT (0320 natural wake up) Semi-Fasted: Surge Workout Fuel Only

BBB BEEFCAKE Week 2, Workout 2

**MAIN WORK**

Jump-Squat-Row

Box squats

4x3

Buffalo Bar Squat

5xBar

5x195

5x285

5x340

5x395

2x450

T-bar rows

15x100

12x125

2x10x150

**SUPPLEMENTAL WORK**

MALCOLM X FSL SQUATS

50 reps of 340 in 8:55

transition immediately into assistance work

**ASSISTANCE WORK**

Hyper-abs-dips-pushdown-pull

Reverse hyper

40x360

30 standing ab wheels

50 dips

25 pushdowns

50 pull aparts

Belt squat stripset (no lockout/no rest between sets)

38x200 (WTF)

Reps of 175,150,125,100,75,50,25,Axle

50 chins as I put away weight plates

Neck work

30 GHRs

**POST WOROUT SHAKE**

**CONDITIONING**

20 ABCs in 5 minutes w/24kg bells

6 75 second rounds of swings

* Rotate between the 24kg, 20kg and 40kg bell per round

* Buy in each round with 1 ABC w/24kg bells

Total of 170 swings accomplished

Notes:

* Warm ups felt smooth today, but they got heavy quick. Food needs to go up.

* Continuing to trust the process and focus on the supplemental while letting the main just be heavy.  No longer worried about 5s pro, minimum reps, etc.  Just maintaining balance between main and supplemental.  I have a goal: finish the program with 5x10x405 squats.  This is how I will get there.

* Used the Zeno strategy to get through the Malcolm X sets.  Familiar suffering to bridge new suffering.  Effective enough.  Getting 19 on the first go vs 20 was a heartbreaker, but it was a tactical decision at that point.

* That belt squat topset was nutty, and another instance where I think I’m seeing the Surge shine through.  Similar to Poundstone curls: it seems to show on the more bodybuilder-ish higher rep pump work.  But I’m also not performing substandard on the strength work despite only have Surge in my gut, so that’s something too.  I’m thinking it might benefit me to have a full serving before the workout even starts, vs half before the start and the other half during.

* My schedule is going to be crazy today, so I “cheated” and got my ABCs in as part of my conditioning.  After 50 barbell squats and a whole mess of belt squats, when you try for some KB front squats in the ABCs, your body says “WTF no”.  I actually hit 7 so fast and smooth in the first round I contemplated going for an 8th, but after that it was total struggle bus.

* Throwing in an ABC for buy in on the swing conditioning was baller.  Gotta remember that.

PM WORKOUT

My schedule unexploded so I actually got in another…

25 ABCs in 5 minutes w/24kg bells

7-6-6-6. Incredible given the Hell I put my legs through this morning.