Training Log: Entry 2510

AM WORKOUT (0320 Natural wake up)

BBB BEEFCAKE Week 6, Workout 2

**MAIN WORK**

Log clean and strict press away

5xLog

5x155

3x175

0x200 (felt a few pops in the left arm on the clean, shut it down)

5x10 band pull aparts between sets

**SUPPLEMENTAL WORK**

Log viper press each rep

5x10x155 in 21:30 w/90 seconds rest between sets

Transition immediately to assistance work

**ASSISTANCE WORK**

Dip-push-raise-hyper-abs-GHR

Weighted dip stripset (no rest)

5x105

5x80

4x55

6x30

30xBW w/rest pause

25 pushdowns

Lateral raise dropset (no rest)

23x20lbs

23x10

23x5

23x2.5

23xEmpty hands

40x90 Reverse hyper

20 standing ab wheels

30 GHRs

Poundstone Curls

215xAxle

**POST WORKOUT SHAKE**

**CONDITIONING**

20 ABCs in 5 minutes w/24kg bells (more pops)

30 Burpee chins in 7 minutes

Notes:

* Left arm keeps healing well enough to perform in the week, then gets bogged down and the process restarts.  Reading the warning signs, the bicep wants to go.  I was feeling real strong for presses today and would have had no issues with 200, but getting it into place proved to be the issue.

* I actually tried to do some axle cleans during conditioning and that was a VERY bad idea, so thankfully I was smart and shut it down there.

* The Poundstone curls had a bit of a tonic effect, but the ABCs undid a lot of the good.  Specifically trying to push into later rounds and letting form slop show up.

* I was moving a little slow on the supplemental work, babying the bicep, but the effort was absolutely there.  I am STARVING as a result of the metabolic hit.

* CHAOS IS THE PLAN.  I’ve realized I’ve spent too much time doing the same thing over and over with those ABCs.  Whatever point I needed to prove, I’ve proven it.  Currently plan going forward is to select a handful of “greatest hits”, assign them a number, and roll a die each day to determine what I’m doing.  I need more chaos to stay sharp AND fresh.  Off the top of my head, it’ll include ABCs, Tabata Front Squats, KB Fran, and 100 Burpees for time.  Goal is something 3-6 minutes in length and INTENSE.  I’m excited for this new way forward.

PM WORKOUT (1850)

Tabata burpee chins w/prisoner squats during the rest periods.

Getting those 4 burpee chins in per round really is a game changer.  Left bicep is still pretty screwy, but it'll heal.  Prowler is loaded up for tomorrow.