Training Log: Entry 2502

AM WORKOUT (0322 natural wake up, slightly rocky sleep due to thunderstorms) SEMI-FASTED: 1 serving of Surge workout fuel before training, 1 serving during

BBB BEEFCAKE Week 5, Workout 1

**MAIN WORK**

Jump-squat-row

Box Jumps

3x3

Buffalo Bar Squat

5xBar

5x195

5x285

3x355

1x405

1x455

T-bar row

10x100

10x125

10x150

**SUPPLEMENTAL WORK**

Buffalo Bar Squat

50 reps of 350lbs in 8:30

Transition immediately to assistance work

**ASSISTANCE WORK**

Abs-hyper-GHR-bands

30 standing ab wheel

40x360 reverse hyper

30 GHRs

50 pull aparts

25 pushdowns

Belt squat stripset (no lockout/rest between sets)

51x200 (giant PR)

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

50 dips and 44 chins while I put away plates

**POST WORKOUT SHAKE**

**CONDITIONING**

5 minutes of ABCs w/24kg bells (20 total) straight into 5 minutes of log viper presses w/100lbs (23 total)

Notes:

* I, no joke, woke up like the Terminator this morning.  And I don’t say that mean “I woke up ready to destroy whatever was in my path”, but more that I woke up and immediately went into “Battle Damage Assessment”.  “Ok, my left knee is still swollen like a grapefruit from the humidity, my left elbow is recovering from Saturday, for some reason my shoulder is locked into place”.  I expected this to be a rough workout.  For it to turn out as awesome as it did is a blessing.

* This whole training cycle has been fantastic for my mentality.  I’m so focused on getting that goal of 5x10x405 on squats at the end that my top end strength being absolute garbage isn’t even phasing me.  I DO feel I’m at a point in my 5/3/1 “career” that I need a TM for main work and a TM for supplemental work, because I am all things reps and I am no things max weight.  But I’m taking Jim’s words VERY close to the heart here regarding balancing main and supplemental work.

* The opening salvo on the Malcolm X squats is a 10lb and 1 rep PR from last cycle.  You want a sign of progress, there it is.  

* Glad I could get the belt squats on video at a decent angle just to showcase the intensity of them.  I love landmine movements because you can just send it and not worry too much about technique.

* That conditioning workout was killer!  The only real x-factor to contend with there is that, by the time I get to the log, my legs are so slick with sweat that I can’t get it to stick for a decent clean.  But ABCs AFTER all those squats is murder, and vipers after ABCs even moreso.

* Most likely get in some prisoner squats or burpees at some point today just to get in a training effect, but otherwise this was “enough” training.

* On the physique front, I’m seeing my abs fade and my body broaden out.  That’s a worthwhile trade. 

PM WORKOUT (1600)

Finished the day up with a simple Tabata prisoner squat with push ups during rest. My left knee was swollen to the point of near immobility, so this was helpful.

Really vascular and abs came out of hiding for some reason. Need to eat more. Roger that.