Training Log: Entry 2484

AM WORKOUT (0337 Natural Wake up) SEMI-FASTED: Surge Workout Fuel only

BBB BEEFCAKE Week 2, Workout 4

**MAIN WORK**

Axle bench press

5xAxle

5x191

5x226

5x256

50 chins and 50 pull aparts total accomplished in between sets of main work

**SUPPLEMENTAL WORK**

50 paused reps of 191lbs of axle bench press in 10:29

50 KB rows w/24kbg bells

Straight into assistance work

**ASSISTANCE WORK**

Raise-hyper-abs-lunge-neck

Lateral raise stripset (no rest)

20x20lbs

20x10

20x5

20x2.5

20xEmpty hands

40x90lb Reverse hyper

20 standing ab wheels

10x24kg front rack KB lunges

Neck harness work

**POST WORKOUT SHAKE**

**CONDITIONING**

“BEAR CALVARY”

* 400 bodyweight dips

* EMOM, 2 Bear Complexes w/95lbs

Time: 34:34

Notes: 

* My left knee, and really entire left leg, continues to be incredibly swollen. The bear complexes helped shift some fluid around.  Left elbow is also a little buggy, and the very first set of chins I did today did NOT make it happy, but it seems like I just need to work my body through space to get things going.

* Benching felt decent enough.  Original gameplan was to rest the axle in the down position during the supplemental work, but set up for it was too tricky.  Went rest-pause.  Pause reps really help turn this into something fierce.

* Had extra time, so went for extra reps on that conditioning workout.  A 34 minute “conditioning” workout on top of a full lifting workout is honestly pretty stupid, but it was a good day for being stupid.  Will really need to push the calories to make up for that.

* I actually did front rack lunges on my press day as well but forgot to record it.   I like keeping a little unilateral work in.  It’s been a nice touch.

PM WORKOUT (1630)

26 ABCs in 5 minutes w/24kg bells

Notes:

* Used 3 100 second rounds.  I like how this went psychologically.  "ONLY" 3 rounds.  Got 10 in the first and 2 8s afterwards, with about 6 seconds left.  27 is there.  3 9s will get me there.