Training Log: Entry 2723

AM WORKOUT (0435 natural wake up)

**5/3/1 KRYPTEIA PHASE 1** Workout 11

Axle bench press
5xAxle
5x156
5x246
5x276
5x301
5x5x246

Circus dumbbell goblet squat
5x10x100

Dumbbell SLDL w/shrug at top of each rep
5x10x115s

Time: Sub 32 minutes

Lateral raise dropset
13x22.5lb KB handles
10x10 full ROM (touching plates above head)
10x5 full ROM
10x2.5 full ROM
10xEmpty hands

50 pull aparts
50 facepulls
25 pushdowns
25 band curls
10 standing ab wheels

Notes:

* As much as I don’t care about benching, I’m really pleased with how this workout went.  The numbers on the bench gave me some anxiety, and I ended up being much stronger than I expected.  I forgot that it’s been like 4 months since I did any sort of legitimate flat benching, and it’s good to see the strength is still there…because it also means I don’t really need to do flat benching to keep it.  275 will always be special to me, since it was the first number I hit when I went to max my bench after a few years of training it when I was 17 and in college, so anytime I get to use it in a workout I get a bit nostalgic.  I’m also happy with how quickly I bounced back and forth between all the movements here (still following the protocol of assistance in between each set of benching).  Didn’t rely on elbow sleeves of pull aparts to buy me extra time: just kept moving.  In turn, I was breathing hard when it was over.

* Holy cow Circus DB goblet squats are a million IQ play.  THIS is exactly why I take on new programs: they force me to get creative and learn stuff.  I was thinking about how I had exhausted my loadable KB handle and how inconvenient it was to transition between the handle and the DBs in the first place, and I thought about how the issue with most loadable DBs for goblet squatting was the weights not being secure enough on the bottom, and then I remembered I had a circus dumbbell that would perfectly solve this.  What’s really clutch about it is that you have to holder it more like a zercher squat, so it really pulls you forward and requires some core bracing.  Also, the diameter of the DB forces your knees out.  It’s incredibly self correcting.  I can absolutely see this becoming a regular feature in my training, and I think it’ll be amazing from a conditioning standpoint as well.  This would be fantastic for tabata front squats.  I need a new storage solution though, because I’ve been using the DB to hold various odds and ends in my training gear.

* My right hip is still bugging me quite a bit.  Deadlifts tomorrow might be interesting.  Felt it in the SLDLs.

* I am fairly certain my caffeine intake could be measured in grams these days.  None of it related to fatigue: it’s something Jamie recommends to maximize the benefits of his nutritional protocol.  My sleep is actually really awesome.  Bodies be weird.

PM WORKOUT

1.5 mile dog walk and my new tabata workout for PM. Great stuff