Training Log: Entry 2547

AM WORKOUT (0320 Natural Wake Up) SEMI FASTED: Half serving of Surge before training, half serving during

**5/3/1 FOR HARDGAINERS** Week 4, Workout 4 (schedule messed up)

**MAIN WORK**

Low handle trap bar pull

5x175

5x265

5x355

5x405

11x450

5x10 pull aparts done between sets

**SUPPLEMENTAL/ASSISTANCE**

5 rounds of

* 5x351 axle deadlifts

* 5 chins

* 20 dips

* 5 chins

Time: 12:30

25 pushdowns

40x360 reverse hypers

30 standing ab wheels

30 GHRs

**POST WORKOUT SHAKE**

**ASSISTNACE/CONDITIONING**

100 burpee KB swings w/40kg bell, EMOM do 5 chins until 50 total accomplished, then finish out with burpee swings

Finished inside 15 rounds

30 axle shrugs against strong short bands

Notes:

* Another workout where I didn’t implode: the mark of success these days.  That’s significant improvement on 3s week pulling compared to the start of the program, so that’s awesome to see.  The low handle pull definitely creates an interesting demand on my body.  I simultaneously feel like I’ve got another rep in me AND that I’m going to lose all my innards at once.  I could feel the left arm start to pull just a little toward the end there, so I shut it down before I did something really stupid, but that was a solid top effort.

* I like what I came up with on the supplemental circuit to make it move faster: breaking the chin set in half and peppering it throughout.  I’m better at getting 5 chins in twice vs 10 once.  And coming into those pulls straight from chins is really awful.

* That burpee swing/chin combo was much better than anything else I’ve done so far.  I kept it at 50 chins total to still “play by the rules” of hardgainers and get my 100 chins total.  Were I to do it again, I’d consider triples vs 5s to make things move a little quicker.

* Tang Soo Do was a solid workout last night.  We just drilled the hell out of forms in prep for the tournament this weekend.

* Mrs surprised me by saying she wanted to get in a workout before our road trip tomorrow, so game on.  I’ve got a nasty idea I’m gonna dub “Sabin” ala Sabin Figaro for his famous quote of “Can’t Wage War on an Empty Stomach”.  Start off with a PBJ, then use that same weight for Monument to Non-Existence.