Training Log: Entry 2576

AM WORKOUT (0320 natural wake up)

**CHAOS IS THE PLAN** Week 3, Workout 1

Box Squats

1x4

2x3

SUPERSET

Buffalo Bar Squats

5xBar

3x195

1x285

1x375

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

10x425

5x425

3x425

2x425

1x425

10x375

5x375

3x375

2x375

1x375

12x335 

IMMEDIATELY TRANSITION TO squat-hyper-GHR-abs-pull

**ASSISTANCE WORK**

Belt squat (no rest/lockout)

18x200

Reps of 175,150,125,100,75,50,25,Axle

* 40x380 reverse hyper

* 30 GHRs

* 30 standing ab wheels

* 50 band pull aparts

* Neck work

**POST WORKOUT SHAKE**

**CONDITIONING**

10 rounds of

* 10 KB swings w/40kg bell

* Burpee chins (10-9-8…1)

Time: 12:53

* 25 pushdowns

* Curls

Notes:

* This workout really pushed me.  Once again, breaking my own protocol by going up two reps per week on the topset vs 1, and the effect is showing.  Took a LOT of self-talk to get me through the sets.  The very topset of 10x425 was honestly not too awful, but all the work following it is soul-breaking.  Lots of profanity, lots of “I don’t want to be here right now”.  Yet again, for those of you that like training, I don’t get you.

* Stayed diligent about going straight from the Zenos into the belt squats.  That’s really been a gamechanger for me, as is rolling straight into the other work as well.  I came very close to losing chow on the reverse hypers, and having my GHR in the basement means the delight of coming UP the stairs when it’s all done.  Basically, from rep 1 of 425 until rep 30 of the ab wheel I was absolutely smoked.

* That conditioning at the end was pretty baller.  Having the BC number drop means shorter downtime between swings, so the heart rate really gets jacked up at the end.

PM WORKOUT

TABEARTA upon getting home.  I was hurting coming into it.  That squat workout took a lot out of me.  No idea what I'm doing tomorrow.