Training Log: Entry 2710

AM WORKOUT (0510 natural wake up)

**5/3/1 KRYPTEIA PHASE 1** Week 1, Workout 3

Axle bench press
5xAxle
5x156
5x226
5x256
5x286

Close grip axle pause bench
5x5x226

KB goblet squat
5x10x75lbs

DB SLDL w/shrug at top
5x10x95s

Time: 24 minutes

Used remaining 20 minutes to accomplish the following

200 band pull aparts
160 Poundstone curls w/axle
60x180 reverse hypers
25 pushdowns
20 standing ab wheels43 dips
9 chins

Notes:

* Took video but the upload screwed up: will post it later.  But per protocol, assistance was done between all sets of the main and supplemental work.  I flew through this, resting only long enough to change plates or put on straps for the SLDLs.  286 was challenging enough for a topset, but 226 was not for the supplemental work, so I went with close grip and pause to up the difficulty a little.  Slamming the assistance as fast as I could in between helped.

* Digging the goblet squat for teaching me posture.  It’s helping me regroove some motor patterns.

* Ideally, I’ll use that extra time to get a run in on these upper body days.  Still working around family visits and life.  But I was pleased with how chasing after that assistance kept my heart rate up.

* Going on a Metabolic Drive heavy day today, since I’m back to work and won’t have family lunches to work around.

For PM workout, I did axle Fran.  83lbs axle.  Time was like 5:20.  

Gonna try my luck on deads tomorrow.  Haven't pulled heavy since before Super Squats.  We'll see if I'm healed.  Chaos is the plan.