Training Log: Entry 2495

MONDAY

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AM WORKOUT (0315 wake up via dog) SEMI-FASTED: Full serving of Surge Workout Fuel before training, full serving during training

BBB BEEFCAKE Week 4, Workout 1

**MAIN WORK**

Jump-squat-row

Box jumps

4x3

Buffalo Bar Squat

5xBar

5x195

3x285

1x375

1x430

1x485 (Partial squat)

T-bar rows

10x25

10x50

10x75

10x100

**SUPPLEMENTAL WORK**

Buffalo Bar Squat

5x10x375 w/90 seconds rests between sets

Total time: 12:45

Transition immediately into assistance work

**ASSISTANCE WORK**

Hyper into abs into GHR into pulls into push into squat

40x360 reverse hyper

30 standing ab wheels

30 GHRs

50 pull aparts

25 pushdowns

Belt squat stripset (no lockout/rest between sets)

42x200 (2 rep PR)

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

5x10 dips and 10x5 chins while putting plates away (big deal on those chins for healing)

**POST WORKOUT SHAKE**

**CONDITIONING**

* 20 ABCs in 5 minutes w/24kb bells, straight into

CAMUS

* EMOM, 1 ABC, 1 Burpee, Max Stone to Shoulders

Made it through 7 rounds before I got killed by the clock

Notes:

* This was a phenomenal training session.  Really left it all out there.

* My top end strength is tanking and I’m at peace with it, because my reps have gotten insane.  My legs are like pistons and my lungs are like a locomotive.  I absolutely slaughtered the BBB sets today.  90 seconds was TOO MUCH REST.  I was ready to tear into the next sets each and every time.  There was minimal drama within the sets: on the final set I had to rest at the top for the final 3 reps, and even then, it was for 2-4 breaths max.  From there, I jumped straight into the assistance and just kept running through it.  I had a LOT of time leftover when the session was over as a result.

* I am so pleased with those chins.  There is pain doing them, but I can get through them, and it’s awesome to get back to my 50 a day.  On that note: the bruising has finally shown up, which confirms my suspicion that I tore a muscle at some point.  The bruising is in the tricep and pain is near the armpit/teres minor/tricep depending on movements.    

* ABCs may become more of a feature during the morning workouts due to scheduling issues.

* CAMUS.  The stone and Sisyphus reference is obvious.  It’s also an absurd workout.  But each round, Sisyphus is gifted with the armor of absurdity, prostrates himself in gratitude, and then CHOOSES to roll the stone.  And we do this until we die.  And after 5 minutes of ABCs, dying is easy.  No joke: this was a monster of a conditioning workout.  It was the perfect cherry on top.

Tabata burpees over bar, prisoner squats during the rest times

Notes:

* Quick and simple way to absolutely nuke my legs after an intense squat workout. Trying to jump after a bunch of prisoner squats is quite an experience

A shot of the bruise spreading from my muscle tear.  Took a while.  Now it's looking nasty