Training Log: Entry 2690

AM WORKOUT (0335 natural wake up)

**SUPER SQUATS** Workout 15

Axle clean and strict press away/pull aparts

1x7x181
2x8x181/50 total

Axle rows
2x15x231

Breathing Safety Squat Bar Squats/Pull overs
20x335/20x20lbs

Axle SLDLs
1x15x281

20 standing ab wheels
155x20lb flat DB bench
25 pushdowns
25 band curls

**POST WORKOUT SHAKE**

**CONDITIONING**

3 minutes of burpee/axle deadlifts: hold onto the axle, get into push up position, push up onto the axle, jump feet back to start, stand up into a deadlift.  Got something like 22 reps done.  Decent challenge.  I had 103lbs total: can definitely go heavier in the future.

Notes:

* I am definitely reaching my limit.  First time coming into the gym feeling weak.  My body felt refreshed and free of pain, but reaching for the axle for the cleans I had no pop in me.  These weren’t full on continentals, but I caught the clean low on my chest and had to limbo under the bar, which took away some energy for the press.  Also dealt with some minor headspins.  I’m just leaning into it for now.  3 workouts left and I’ll make the most of them.  But I can definitely see where not having the gallon of milk a day is impacting me here.  Trying to keep up with the demands of recovery absent that tool puts me in a situation where I simply don’t have the time to support the intake of food, and it’s getting rough of my guts to process all of this.  But I’m leaning a ton of great lessons as a result, and have something to carry forward from here.   In that regard….

* The SSB was the right call and I hate that it was.  My extremities feel great, and my knee doesn’t hurt, and the workout CLEARLY pushed me…but it ultimately was a leg workout rather than a whole body experience.  I felt like puking on the concentric of every rep after 12, and it was incredibly taxing and exhausting, but I had ALL the time in the world at the top of each rep to re-gather myself, because the SSB allows for that, whereas the barbell is brutal and unforgiving when trying to recover.  I also needed less weight to achieve this training effect, but, in turn, that means I had less weight on my body.  I feel like there’s some goodness to be had from all of this, and I’m cooking up a plan for another run of Super Squats using a HLM approach.  Open the week with the barbell for 20 reps, middle of the week is the barbell for 30+ reps, end the week with the SSB for 20.  In fact, thinking about it now, simple way would be to start day 1 with a weight for 20, then use that same weight for day 2 and go for 1 more rep, and then keep THAT weight consistent for the middle workout for the rest of the training cycle and just go for more reps each week.  Mon and Fri would have weight increases.   I like the idea of ending the week with the SSB, because it means I go from Thurs to Mon NOT barbell squatting, and really, I go from Tues to Mon not HEAVY barbell squatting, which should allow my elbows to recover.  I think the trick would be to use 10lb increases weekly for the weight increases to mitigate the lack of frequency.  And, of course, if I can get my tricep/lat to play nice, there’s always some room for the trap bar to come in.  I like the guts behind this idea, if nothing else.

* Good to see progress on the rows and SLDLs.  The healing is finally happening. And I like that DB bench burn out I’m doing.

* Conditioning was good enough for 3 minutes of work.  I am excited about taking back conditioning for my next training cycle.

* I’ve got Tang Soo Do tonight and then my typical “hair on fire” weekends ahead.  I’ve been sleep seeking quite a bit, so this will be good for me.

PM workout was 27 burpee chins in 2.5 minutes.