Training Log: Entry 2667

AM WORKOUT (0330 natural wake up)

**SUPER SQUATS** Workout 4

(3)Incline DB bench/Chins superset
3x12x100s/2x15

BtN Press/band pull apart superset
3x10x125/50 total reps

Breathing Squats/Pull overs
20x355/20x20lbs

Assistance Work Circuit: rows into shrugs into reverse hypers into GHRs

Gorilla rows

1x40x24kg bells

Axle shrugs against strong short bands

1x30

Reverse hyper

1x54x180

GHRs

1x30

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

10 min AMRAP of:

* 1 burpee chin
* 1 40kg KB swing

Add a swing per round.  Got through 18 full rounds

50 dips
25 pushdowns
25 band curls

Notes:

* Every workout from here on out is uncharted territory.  Unlike last run, I don’t feel like I’m playing with fire with every workout.  Not having RSV or a torn hamstring is pretty amazing that way.  I held the bar the lowest it’s ever been in my life, which is a byproduct of my garage being so cold that my hands were numb approaching the set and I had to effectively slap the bar on top of my back, so it slid quite a bit.  I had no doubt in my body’s ability to get through the set: just needed to make sure I could keep the bar on me.

* Forearms are slightly less pissy, but still letting their feelings be heard.  Pressing was still strong.

* I like what I came up with for the assistance.  Took a little longer to set up, but running a blitz through those movements is a bit closer in spirit to the deadlifts and blew me away.  Also, I was able to get all my chins done unassisted.  There’s still pain in the area, but performance is improving.

* Really like what I came up with for the conditioning.  Swings don’t bug my forearms, and they work that hip hinge that is otherwise lacking, and I was absolutely hurting conditioning-wise in the later rounds.  Burpee chins are always a great choice, but I know I can let myself meander on them, so I kept it to a single just to get in the level change and brutality it brings.

* Appetite is through the roof.  I’m leaning into it.  I’ll do some sort of stupid conditioning later.

PM WORKOUT was 40 burpees over bar.  Digging going bodyweight on my Super Squats days