Training Log: Entry 2615

AM WORKOUT (0340 wake up via alarm)

**SUPER SQUATS** Workout 12

(3)Incline Bench press/weighted chin superset (1 min rest)
3x12x95s/2x15x22.5 (10 unbroken in first set)

BtN Press/Band pull apart superset
3x10x120/50 total reps

Breathing Squats/DB pull overs
24x315/20x20lbs

Pause to allow brain to attempt to reinvent language: all that comes out is agony

Kroc rows
20x115

Axle shrugs against strong short bands
1x30

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

30 GHRs
52x180 Reverse hypers (holy cow that was AWFUL, I need to do it more)
20 standing ab wheels
25 pushdowns
20 band curls

100 KB swings w/40kg, 5 push ups every time I set the bell down
Total time: 3:05

Notes:

* I started this morning feeling really strong and solid, and I’ve learned enough from this program that those are my most DANGEROUS days.  I caught myself in the middle of that squat set getting cute, and the hamstring was sending me little warning signs.  I didn’t wrap things as tight as I’ve been doing, which is part of my healing process, but it also means I need to be VERY intentional with every rep I do.  I approached today with a plan for 25, but 24 is progression, and it is abundantly clear from how exhausted I am at the end that this was max effort.  I DO imagine I could have gotten a 25th rep, but not with the kind of technique I needed to keep my hamstring safe.  

* I am such a fan of how this run of Super Squats has turned out, because I have learned SO much.  Dipping past the 20 reps, I’ve learned that fatigue within a set of breathing squats is EXPONENTIAL rather than linear.  I was honestly feeling pretty good until about rep 18, and then each rep after that was like having to do the previous 18+ reps all over again.  Between rep 23 and 24 I aged about 100 years.  Along with this, it’s an interesting balancing act at the start, because you want to get set up well so you’re strong for all 20+ reps, but you don’t want to waste a second more than necessary ON the set-up because you want that goddamn bar off your back.

* All the other lifts continue to improve.  The Mrs has commented on how much my chest has grown, as she uses it as a pillow.  And given I haven’t flat benched in a few months now, that’s pretty dandy.

* Mobility is up and pain is down in the hamstring.  Still not 100%, but very workable.  Guts are a mess from RSV, but seem to be trending in the right way.  

* Tang Soo Do tonight, with some stupid conditioning to follow I’m sure.  My left shoulder is jacked up from a drill we did the other night, such that getting it into position to shampoo my hair is tricky, to say nothing of squatting and pressing.

PM WORKOUT

23 ABCs in 5 minute w/24 kg bells

Notes:

* Got that 23rd one in right at the very end.  Hamstring is still slowing me down a touch but I was feeling strong and able through this.  Got 16 unbroken before setting the bells down.  Tang Soo Do was a pretty light workout, but got me moving.  Left shoulder still bugs me moving at certain angles.