Training Log: Entry 2488

AM WORKOUT (0335 Wake up via alarm) SEMI-FASTED: Surge Workout Fuel Only

BBB BEEFCAKE Week 3, Workout 1 (gonna restart the week)

**MAIN WORK**

Buffalo Bar Squats

5xBar

5x195

1x285

1x395

1x450

SUPERSET w/ 4x3 Box squats

**SUPPLEMENTAL WORK**

Buffalo Bar Squats

5x10x395 (F**k yeah!)

Done in 18:45.  2 min rest on set 1, 2:15 set 2, 2:30 for remaining sets

Transition immediately to assistance work

**ASSISTANCE WORK**

Hyper into abs into GHR

40x360 Reverse hyper

30 Standing ab wheel

30 GHRs

50 dips

50 pulll aparts

25 pushdowns

Belt squat stripset (no rest/lockout)

40x200

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

**POST WORKOUT SHAKE**

**CONDITIONING**

Gonna narrate this one.  None of my plates were unloaded from the session.  I set a 30 second timer, and when it went off I started with 1 KB cluster w/24kg bells, then put away as many plates as I could until it went off again.  Second round, I did 2 clusters.  I did this until I got to 4 clusters, then restarted at 1.  Worked up to 4 clusters again.  After that, I got to 3 clusters before I fell off.  From there, I bounced between 1 and 2 until 15 minutes had passed and the gym was cleaned up.  Belt squat day is a good day for this one, since so many plates end up on the floor, and the clusters really drive the heart rate up the whole time.

Notes:

* I came in with a goal: squat 395 for 5x10 in under 20 minutes.  I did what it took to make it happen.  I cut rows out of the warm-up because my left shoulder is still being junky.  I cut the main set work at 450 because it was heavy enough and I knew 500 was going to compromise my body.  I am so absolutely over the moon and euphoric for getting this done.  In 3 weeks, we go for 405.

* I actually lost the groove on the 10th rep of the 4th set and ended up dumping the bar forward onto the straps.  It was good to see the system held up, but I paused the timer at that point, rapidly unloaded and reloaded the bar, and resumed.  To compensate, after the final rep of the final set, I racked the bar, looked at it, got pissed off, unracked it and got my rep back.  I wasn’t going to let the bar win today.

* Left shoulder was ok with the squatting.  Right shoulder a little clicky, and the elbow doesn’t care much for these shenanigans, but nothing beyond normal pain.

* I left a good amount of my soul in that belt squat.   Haven’t ever pushed that hard into it.  When it was done, I took the axle out of the landmine and used it to prop me upright for a good long while.  Was legit concerned about free falling without it.  

* Adding the ladders into the conditioning was a nice touch.  Clusters are always a recipe from high heart rates.

* Only obligation at this point is my ABCs.

PM WORKOUT

24 ABCs in 5 minutes w/24kg bells. Feeling beat to hell from this morning.

One minor nutriton update; switched egg whites in my post lifting shake. The company I was using before has become prohibitively expensive due to the egg shortage, so I am just using traditional egg whites. Did that today. Its a little thicker, but that’s about it.