Training Log: Entry 2534

AM WORKOUT (0320 Natural wake up)

**5/3/1 FOR HARDGAINERS** Week 2, Workout 4 (schedule out of order)

**MAIN WORK**

Axle deadlifts
5x176
5x246
5x316
5x366
5x415

50 pull aparts accomplished between sets

**SUPPLEMENTAL/ASSISTANCE**

5 rounds of

* 5x316 axle deadlifts
* 10 chins
* 20 dips

Time: 12:20

**LOWER BODY ASSISTANCE**

100 (per leg) SSB lunges w/20 squat finisher

**POST WORKOUT SHAKE**

30 GHRs
40x360 Reverse hypers
30 standing ab wheels
30 axle shrugs w/strong short bands
25 pushdowns

**CONDITIONING**

3 minutes of putting a 45lb plate away on the rack

Notes: 

* The topset of the mainwork is supposed to be a PR set rather than 5s pro, but this is my first time pulling anything heavier than 360 on a straight bar in about 6 weeks, so I took the small win.  This was the slowest, most controlled set of 5 I’d ever pulled in my life, so definitely a hypertrophy effect to be had there.  I pulled something in my right lat at Tang Soo Do last night, which made all of today extra fun, but it was still a reason to celebrate.

* I got that supplemental circuit knocked out much quicker than last week.  Left bicep continues to be the limiter on blowing through those chins.  But this was good to get it to come out to play.

* Those lunges still aren’t quite hitting the mark.  Ending with the set of squats was a good finisher: remembered that from a Kroc log lunge video

* Conditioning workout is an idea I’ve had for a while that worked out well.  Really just simple and effective.  In an ideal world, I’d take off ALL the plates and rotate through them to get a different weight stimulus, but time was short.

* Taco Bell date night with the Mrs tonight, and catching a comedy show. 

PM WORKOUT

Tabata KB swings w/40kg bell, doing sets of 3 chins during the 10 second rest