Training Log: Entry 2564

AM WORKOUT (0320 natural wake up)

**CHAOS IS THE PLAN** Week 1, Day 1

3x3 box jumps

Buffalo Bar Squats

5xBar
3x195
1x285
1x375

50 pull aparts

**ZENO SQUATS** (12 deep breaths between sets)

6x425
3x425
2x425
1x425
6x375
3x375
2x375
1x375
13x335

STRAIGHT INTO

**ASSISTANCE**

Belt squat stripset (no rest/lockout)
22x200
Sets of 175,150,125,100,75,50,25,axle

* 40x360 reverse hyper
* 30 GHR
* 20 GHR sit ups

* 50 chins (various grips) and 50 dips done while putting away plates
* 25 pushdowns
* Neck work

* 25x20lb DB curls

**POST WORKOUT SHAKE**

**CONDITIONING**

* Ladders of the following: 1 DKB clean, 1 lunge.  2 cleans, 2 lunges, etc. Using 24kg bells.  In between rounds, do 5 swings w/40kg bell.  Work up to 5 reps in a round, then restart the ladder.  Got through 2 full ladders and halfway through a third in 15 minutes.

Notes:

* Always good to return to a classic like this.  Also solid for my psychology.  I like this break in training because there are zero expectations on day 1: I find out what I can do and then roll with it.  6x425 was challenging, as you can see in the video, but wasn’t world ending.  I have some room to grow.  Given this will only be a 4 week run, I may push harder into the Zenos and go for greater than single rep jumps, but we’ll see how that goes.  Ultimately, I racked the bar today because my right shoulder kept popping and grinding at the end of the set.  I may have a future of SSB squats.

* Belt squat right afterwards remains a classic move.  I may consider bringing the trap bar out for some variety.

* My serratus is healing, but the ab wheel still bugs it quite a bit, so I’m going with the GHR sit ups for ab work.

* I’m so delighted that I can do KB cleans again, so they’re going to feature.  Same reason I have those curls in there too: with what’s left of my left bicep, I’m going to get it as big and strong as possible.

PM WORKOUT

TABEARTA upon returning home.  Still trying to plot what evil will await me tomorrow.  Chaos is the plan.