Training Log: Entry 2669

AM WORKOUT (0330 natural wake up)

**SUPER SQUATS** Workout 5

Axle clean and strict press away/band pull apart superset

10x176

9x176

8x176

50 pull aparts

Weighted dip/axle row superset

3x12x105/2x15x193

Breathing Squats/Pull overs

20x360/20x20

Strict high bar good mornings

15x162

25 pushdowns

20 standing ab wheel

30 GHR

**POST WORKOUT SHAKE**
**CONDITIONING**

5 minutes, AMRAP of

* 1 burpee chin
* 1 axle clean and press w/123lbs

19 rounds accomplished

Notes:

* Tweaked something in my upper right glute/lower back yesterday during the swings, which made unracking the bar uncomfortable and had me moving like the Tin man on the very first rep, but after that things seemed to click into place on the set.  When I hit rep 10, I knew I had victory.  For you readers at home, no joke, if you wanna take away some of the anxiety of Super Squats, do a run where you work up to 30 reps: it makes 20 feel so mundane.  And it’s so weird how I rack the weight, feel somewhat ok, and then promptly die as soon as the pull overs start.  It reminds me of the Cro Cop/Bob Sapp fight where Cro Cop lands the punch, it hits Bob, Bob registers it, but as time goes on he just starts dying harder and harder

* Hitting the first pause on the press, and it’s in an awesome spot: full 5lbs heavier than last run, and right about the area where the clean could start limiting me.  Gives me a chance to get stronger in all regards.

* Deadlifting is still seeming like a bad idea.  Tear is taking a long time to fully recover.  But the good mornings are absolutely brutal.  Really focusing on stretching the hamstring.

* Burpees is the plan for later, and it’s supposed to be sparring night for Tang Soo Do tonight, which is usually pretty decent cardio.

* Totally unrelated but awesome: we made bison Italian sloppy joes last night.  1.5 cups of pasta sauce, 1 tablespoon of Worcestershire sauce, 1 tablespoon of onion powder (my family won’t eat onions, otherwise you would chop up 1 medium onion) and 1.25lbs of ground bison.  I used low carb hamburger buns, Mrs used homemade sourdough.  Find me something more anabolic.

PM WORKOUT

40 burpees over bar