Training Log: Entry 2531

AM WORKOUT (0430 natural wake up, slept in on day off) SEMI-FASTED: half serving of Surge before training, rest during.

**5/3/1 FOR HARDGAINERS** Week 2, Workout 1

**MAINWORK**

Box jumps

2x4

1x2

Buffalo bar Squat

5xBar

5x195

5x290

5x335

11x380

2x25 pull aparts 

**ASSISTANCE COMPLEX**

14 rounds, 90 seconds per round of

* 7 t-bar rows w/100lbs
* 7 24kg Kettlebell clean each rep and strict press

- Got through 7 for the first 10 rounds, dropped to 6 for remainder, finished in 20:30

**SUPPLEMENTAL**

Buffalo Bar Squat widowmaker
26x290

Straight into 

Belt squat stripset
15x200, reps of 175,150,125,100,75,50,25,axle

40x360 reverse hyper

30 GHRs
25 pushdowns
20 standing ab wheels

**POST WORKOUT SHAKE**

**CONDITIONING**

Tabata burpee chins, during the 10 seconds of rest, put away weight plates

24 total rounds.  4 BCs per round for the first 8, 3 per round for remainder

Notes:

* Squats are improving, but still not firing at 100%, and definitely a downturn from where I was at the end of Beefcake.  On the plus side, my TM is absolutely perfect, and can be used for many cycles from here on out.  Been a while since I had it squared away.

* Ya'll get the bonus video on the squat of me effectively twerking right afterwards on the belt squat, but take it from the dude that was there: it absolutely murdered my quads.

* Had an issue with chow wanting to come back up at the end of the widowmaker.  Probably the biggest limiting factor.

* That assistance complex still hits hard.  Made it further this time, but still got room to grow.

* That conditioning choice was a good way to get things put away and some hard effort training.  Fun to get creative like that.

* Walked around a pumpkin patch with the family for the morning.  Got in 8k steps according to the Mrs.  Good general activity.