Training Log: Entry 2771

AM WORKOUT (0345 natural wake up) FASTED

**PLAGUE OF STRENGTH’S “FAMINE” ROUTINE: “RAGNAROK IS HERE” VARIANT** Week 1, Workout 4 (Rows and Squats)

GIANT SET: Row-squat-abs-row (40 second rest between rounds)

Explosive Trap bar rows

8x275
7x275
6x275
5x275

SSB pause squat to straps
6x4x348

Hanging leg raises
5xAMRAP

Seated band rows
4x20xLight band
4x20xlight band w/triple dropset using monster mini/mini bands

20 minutes of chins w/tabata intervals
150 total

SSB Calf raise stripset (no rest)
25x225
25x135
25x98
25x65 (empty bar)
25xBW

END OF PROGRAM REQS

15 round EMOM of

* 20 squats
* 20 push ups
* 10 KB swings w/24kg bell

BREAKFAST: 2 scoops of Metabolic Drive w/2 egg whites, 2 small pieces of beef liver

2 mile brisk walk

Notes:

* Took video but had some upload issues: will have to post later.

* Another middle of the night bad idea to run this all as a circuit, similar to day 1.   It made it move MUCH faster, which was a plus, because this day can be a slog otherwise.  Figuring out to use the bands for the rows was pretty big: really opened things up logistically.  I’m using my yoke upright to brace the bands and have my feet against the plates.  Creates a good deal of ROM and tension.  

* The trap bar rows are fantastic for explosive rows.  Really allows me to just open up, go to town, and not worry about form.  I’ll push the weight heavier next time, but this really felt “right” today.

* SSB can stand to be a little higher in weight and longer in ROM next time as well.  Original intent was to use the buffalo bar for this, but with how beat up my knee has felt from dropping the log on it and with an intent to run a fast circuit, I went with the SSB to quick execution.  Ideally, I’ll get some Zenos in tomorrow during Dealer’s Choice to get some reps in with the bar on my back.

* Definitely seeing improvement with the chins using Tabata protocol.  I’m sure rep quality wasn’t great, since it was a lot of “first reps”, which tend to mean allowing a jump to the top of the rep, but I was dog-tired by the time those 20 minutes were done, so there was SOME training effect happening.  And then I just sped through the calf raises to be done with them.

* That little 3 move circuit is just clutch.

* Weighed in at 181.0 this morning.  Officially 20lbs done from the end of Super Squats/start of the transformation.  No intention of dropping that much weight, but it’s been a wild ride to get so lean while being strong and eating until I’m satisfied.

For the PM, I got in a 1.5 mile walk wearing a 50lb weighted vest with the dog

But who wore it better?