Training Log: Entry 2506

AM WORKOUT (0325 natural wake up) SEMI-FASTED: 1 serving of Surge workout fuel pre-training, 1 serving during training

BBB BEEFCAKE Week 5, Workout 4

**MAINWORK**

Axle deadlifts

5x176

3x266

1x361

0x426 (felt heavy, didn’t push myself)

**SUPPLEMENTAL WORK**

50 reps of 361lb axle deadlifts by any means necessary in 13:20

Transition immediately to assistance work

**ASSISTANCE WORK**

40x360 reverse hyper

30 standing ab wheels

30 GHRs

50 band pull aparts

25 pushdowns

30 axle shrugs against strong short bands

50 dips

**POST WORKOUT SHAKE**

**CONDITIONING**

20 ABCs in 5 minutes w/24kg bells straight into

10 rounds of

* 2 KB clusters EMOM

* Burpee chins for remainder of minute (30 total completed)

Notes: 

* I am so excited with how this shook out.  Heavy pulling is still not there yet, but I’ve got reps back, and being able to get in a real BBB Beefcake workout is a blessing.

* Left elbow is still a little pissy, and my left knee is currently experiencing a little pain/swelling, but being able to get it through the workout as pretty big.  And considering I chased it with ABCs and clusters, that’s all pretty positive.

* 46th rep of the deads was garbage.  Axle was slipping, even with the straps.  Just not a big fan of the figure 8s in general.

* I was dying on that conditioning.  Burpees post ABCs continue to be just ridiculous.

* Tang Soo Do later tonight.  Thinking about breaking protocol this weekend for Monument and maybe just doing like 15+ solid minutes of keg loads or something similar.   We’ll see.

PM WORKOUT (1700)

Tabata burpee chins w/prisoner squats during the rest periods