Training Log: Entry 2552

AM WORKOUT (0320 natural wake up)

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

**MAIN WORK**

Box jumps
2x4
1x2

Buffalo Bar Squat
5xBar
5x195
5x295
5x345
15x390

**ASSISTANCE**

14 rounds at 90 seconds per round

* Rounds 1-6: 7 t-bar rows w/125lbs, 7 DKB clean each rep and press w/55lbs

* Rounds 7-9: 5 t-bar rows, 5 DKB clean each rep and press

* Rounds 10-13: 6s

* Round 14: 7

Total time: 21:00

50 pull aparts

**SUPPLEMENTAL/ASSISTANCE**

Buffalo bar squat
31x290

Straight into

Belt squat stripset (no rest/lockout)
15x200
Sets of 4 for: 175, 150, 125, 100, 75, 50, 25, Axle

2x20x360 reverse hyper
30 standing ab wheel
30 GHRs

**POST WORKOUT SHAKE**

**CONDITIONING**

Tabata protocol burpee chins, putting plates away during the 10 second rests

4s for the first 8 rounds, 3s for the next 12 for a total of 10 minutes

25 pushdowns

Notes: 

* FINALLY found that other gear in my squatting.  I set out for 15 reps on the topset today, got to 8 and thought there was no way, and then just kept breathing, setting up, squatting down and coming back up.  I’m remembering that it’s just plain NOT going to feel good, and that’s ok.  This was an amazing workout happening after travel of all things.  Belt was loose and hydration was poor and I still crushed it.

* That assistance circuit was exhausting, but on the plus side the tendon in my forearm didn’t get too pissed off.  Slowly healing…although I pulled something my left serratus yesterday.  “Wandering pain”.

* Very pleased with that widowmaker squat after blowing myself out so much on this workout.  25 was the goal and then came by way too quick.  I could have gotten more than that 31st if I really wanted it, but that was sufficient enough for me.

* I was absolutely done come conditioning time.

PM WORKOUT

TABEARTA upon getting home from work