Training Log: Entry 2509

AM WORKOUT (0315 natural wake up…I went to bed ready for war and couldn’t sleep any more), SEMI-FASTED: 1 serving of Surge workout fuel before workout, 1 during

BBB BEEFCAKE: WEEK 6, Workout 1

**MAIN WORK**

Jump-squat-row

Box Jumps
3x3

Buffalo Bar Squat
5xBar
5x195
3x285
1x335
1x405
1x455

T-bar rows
12x100
12x125
10x150

**SUPPLEMENTAL WORK**

Buffalo Bar Squat

**5x10x405** in 18:28 (F—K you, I did it!)

Transition immediately to assistance work

**ASSISTANCE WORK**

Hyper to abs to GHR to pull to push

40x360 Reverse Hyper
30 standing ab wheels
30 GHRs
50 pull aparts
25 Pushdowns

Belt squat stripset (no lockout/rest between sets)
54x200 (3 rep PR from previous)
Reps of 175,150,125,100,75,50,25 and axle, absolute murder

50 dips

**POST WORKOUT SHAKE**

**CONDITIONING**

20 ABCs in 5 minutes w/24kg bells
25 burpee chins in 5 minutes immediately afterwards

Notes:

* F**k the world and its inhabitants because I hit that goddamn 5x10x405.  I am the Juggernaut.  I am all that is.  

* I am over the moon hitting that 5x10x405.  I’m going to do a much larger write up on it, but that’s been the goal since starting this round of 5/3/1 BBB Beefcake and I did everything in my power to make it happen, and seeing the executed plan work was an outstanding start to my day and my week.  I listened to Foo Fighters’ “All My Life” on a loop for the entire 18+ minutes.  For rest protocol, I started at 90 seconds, then 120, 150 and ended with 180.  It was a solid strategy.  My conditioning base was strong enough that, when the rest ended, I was ready to go: it was my muscles DURING the sets that were what needed the rest times more.  That’s a GOOD place to be in.  That’s how we make this work.

* Main work was just what I needed it to be for this.  455 felt heavier than it had any right to be, but it woke me up and got me dialed in and ready.

* That belt squat at the end was such the cherry on top.  I was absolutely annihilated. 

* For the ABCs, I came up with a cute idea.  I set a timer for 2 minutes, do as many ABCs as I can, rest for 30 seconds, then use the remaining 2:30 to match or exceed that number.  Worked for today: 10 and 10.  I then promptly died for about the first 40 seconds of Burpee chins before I rediscovered my lungs.

PM WORKOUT (1830)

Tabata burpee chins w/prisoner squats during the rest periods

Made it a point to get in 4 BCs per round, which pushed the pace pretty hard.