Training Log: Entry 2677

AM WORKOUT (0348 natural wake up)

**SUPER SQUATS** Workout 9

Axle clean and strict press away/pull aparts
3x10x176/50 total reps

Weighted dips/axle rows
1x12x115
1x10x115
1x9x115/2x15x208

Breathing squats/pull overs
20x380/20x20lbs

Axle SLDLs
1x15x208 w/pause/hold on final rep

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

20 standing ab wheel
25 pushdowns
25 curls

2 minute duck under drill while holding KB (stretched a resistance band across the rack, hold 45lb KB in goblet squat position, duck laterally under band and return for the full 2 minutes)

Notes:

* Definitely hitting challenging levels of squatting here.  I can feel muscular fatigue being a factor.  Good to dig this deep: time to eat.

* Very happy with that axle press.  This program is blowing up my upper body.

* On that note though, I may need to retire the dips for the second half of the program.  I pretty much undid all the healing of this week with those 3 sets.  Weighted bodyweight exercises always tear up my connective tissues, and this is no exception.  As awesome as weighted dips are, there's a reason they don't feature heavily into my programming.   I might consider floor presses, or TRX push ups.  There's no shortage of solutions.

* Good to be deadlifting in some manner again.  I'm still feeling the pain of the injury, but I think I just need to push my body to heal.  The weight is a touch light, so I think the next way forward is paused SLDLs

* Went back to my boxing days for the conditioning, just to do SOMETHING with the short time.  Had the day off work, slept in a little, but was running short on time.

* Plan to get in a little more intense conditioning than usual since I have the time, and Tang Soo Do later.