Training Log: Entry 2489

AM WORKOUT (0320 Natural Wake up) SEMI-FASTED: Surge Workout Fuel only

BBB BEEFCAKE Week 3, Workout 2

**MAIN WORK**

Log clean and press away

5x100

5x150

3x170

3x190

Superset w/5x10 band pull aparts

**SUPPLEMENTAL**

Log viper press each rep

5x10x150

* 90 Seconds rest between sets

* Total time 17:56

Straight into assistance work

**ASSISATANCE**

Dips into hyper into abs into pushdowns into straight arm pulldown into GHR

Weighted dip stripset (no rest between sets)

7x105

3x80

4x55

6x30

30xBW w/rest pause

40x90 Reverse hyper

30 standing ab wheel

25 pushdowns

25 pulldowns

30 GHRs

Poundstone Curls

212xAxle

**POST WORKOUT SHAKE**

**CONDITIONING**

As Many Rounds As Possible in 10 minutes of

* 5 Log burpee into viper press w/100lb log

* 4 front rack Double KB lunges w/24kg bells

Notes:

* Felt decently strong on presses.  Minimal headspins.  Biggest issue was left shoulder stability.  I felt it get slippery on the 8th rep of the second set and the final rep of the final set of the supplemental work.  That’s a sign the swelling has gone done, which is good, but something I need to watch for in the future.  I’ve thankfully got experience with this with the right side, but having two slippery shoulders is really going to make pressing lame.

* Very pleased with how those weighted dips went immediately post supplemental pressing.  Unexpected.

* Vipers were solid for supplemental.  In general, I like what I’ve come up with here for 1s week of pressing.  Getting the axle into position was more struggle than necessary and put me in a poor position to press heavy.  The log allows for much more.

* Got the Poundstones done without pause again.  Crazy to do that.

* I’d prefer that conditioning to be more of a log devil press, but the ROM on the push-up is pretty much non-existent when my hands are in the cut outs.  This burpee was a decent compromise.

* Tomorrow we celebrate the Mrs’ birthday, so training will be limited and nutrition will be amazing.

Finished the day with 25 ABCs in 5 minutes w/24kg bells

This was, legit, the LAST thing I wanted to do.  I was feeling absolutely bombed out from work and exhausted.  So I treated myself to the plan of no plan and just went for broken.  13 unbroken ABCs in a row and still getting 25 in total.  Really happy with where my conditioning is at this point.