Training Log: Entry 2546

AM WORKOUT (0320 natural wake up)

**5/3/1 FOR HARDGAINERS** Week 4, Workout 3

**MAIN WORK**

Axle bench press

5xAxle

5x196

5x226

5x5x256

Superset main work w/10 band pull aparts

25 pushdowns

No rest between sets: just run a circuit of bench-pull-bench-repeat, took 10 minutes total

**PROWLER**

* 1 length w/low handles, come back w/high handles w/50lbs loaded

* 1 length w/low handles, come back w/high handles w/90lbs loaded

* 1 length w/harness, come back w/backwards drag w/140lbs loaded

Time: 19:30

**POST WORKOUT SHAKE**

**UPPER ASSISTANCE/CONDITIONING**

100 burpee chins w/40lb vest

Time: 22:00

Lateral raise dropset (no rest)

20x20lbs

20x10

20x5

20x2.5

20xEmpty hands

Notes:

* I am pleased with what I’ve done to make this day something worthwhile. Making the main work a challenge of shortest rest times possible keeps things interesting and gives me more time to play on that assistance work…the latter, of which, completely flies in the face of the values of 5/3/1, but given that this program is aimed toward weight gaining, I think I’ve got the right priorities there.

* Once again, coming in just a touch short on the prowler work, but meeting my own intent, and I’m gassed and dying.  I can also track my improvements as time goes on.  This program has really gotten me in great general shape.

* Those burpee chins are their own special kind of Hell.  The vest forces me to slow down a little, which helps me appreciate all the individual parts of a burpee.  I’m also trying my best not to jump into the top of the chin and actually get some pulling in.  On that note, I felt a twinge in my left bicep and actually was happy to experience that.  I think I lucked out and either severely sprained the ligament/muscle there or only partially tore the bicep.  The muscle appears shorter compared to it’s brother, but I’m still experiencing “signs of life” by having it feel that way, vs if it was fully detached and simply no longer playing.  In turn, I was able to slow down a touch and really focus on rep quality.  This still tore up my lungs and soul very well.

* Tang Soo Do later tonight, and I’m thinking swings instead of TABEARTA, but we’ll see.  This is my last class before my tournament this weekend.