Training Log: Entry 2611

AM WORKOUT (0339 natural wake up)

**SUPER SQUATS** Workout 10

(3) Incline DB bench/weighted chins SUPERSET
2x12x95s, 1x10x95s/2x15x20 (13 on first set before re-setting)

BtN Press/Band pull apart superset
3x10x115/50 reps total

Breathing Squats/Pull-overs
21x315/20x20lbs

Contemplate donating body to science fiction

Kroc rows
18x115

Reverse hypers
50x180

**POST WORKOUT SHAKE**
**ASSISTANCE/CONDITIONING**

30 GHRs
20 standing ab wheels
50 dips
25 pushdowns
20 band curls

30 double kettle bell clean each rep and strict press w/24kg
Time: 3:49

Notes:

* Hamstring was feeling pretty solid waking up this morning.  Pain is reduced, mobility is improved.  Given it’s been a week since the tear, that checks.  Still playing it smart-ish and went with double wrapping it and keeping the weight at 315.  I could actually feel the moments when I was letting my technique deviate due to fatigue and could focus on course correcting it this time.  Benefits of a few decades under the bar: some decent body awareness.  In turn, 21 reps, though short of where I wanted to be, was the right stopping point, as I could tell I was in the “danger zone” there, and that’s a 5 rep improvement from last time.  AND, based on the stagger at the end there, I still hit the intended goal of pushing as hard as I could.

* Once again, it’s outstanding seeing all my other lifts progressing on this program.  Testament to eating big and shaving down the volume.  DB and BtN press are moving along well, and those chins are moving well.  I JUST realized I forgot to do shrugs, so I’ll have to knock those out later.

* That conditioning workout at the end was very solid.  Like a mini-Grace.  I wanted to get in a little more hinging, but traditional swings still have me running into my own hamstring, so this was the choice and it went well.  

PM WORKOUT

22 ABCs in 5 minutes w/24kg bells

Hamstring is getting better at playing nice.  Thinking tomorrow morning is just going to be alternating ABCs and TABEARTAs, because I'm not caring to be creative at this point.