Training Log: Entry 3027

AM WORKOUT (0406 wake up via alarm) FASTED

**MESS (Mass Easy/Strength Simple** Workout 22: Mass Made Simple Workout 12

*EASY STRENGTH WORK*

Axle continental and press away/weighted chin

3x3x166

3x3x40

(3) Axle deficit double overhand deadlift

3x3x246+chains

Standing ab wheel

1x10

Reverse hyper

75x240

*MASS MADE SIMPLE WORK*

Complex A (row-clean-front squat-press-squat-good morning)
3x3x145 (1 min rest)

Buffalo bar Squat
10x102
5x142
*55x192* (5 rep PR)

9 mins of assistance work (conan curls, lateral raises, pull aparts and pressdowns)

Breakfast

2 mile walk w/dog

Notes: 

* 

* I wasn’t feeling the strongest this morning, so I kept things on the lighter side for the Easy Strength work, which is pretty awesome when I think of how my “lighter side” work these days is so much heavier than what I started with.  In particular, I focused on really getting that continental moving quickly and without drama.  In general, this program has been absolutely stellar for my pressing, and it might be something I steal in the future irrespective of whatever else I do.  “To press a lot, you must press a lot”.  It still holds true.

* Last night’s carb up meal was rigatoni casserole and some absolutely baller chocolate cookies with mint chips.  The former is a family recipe that my mom passed on to my wife, and that was just awesome, because it filled up my body and my soul.  

* That was just the fuel I needed for that squat set too.  I’m still working up a weight class per the book’s RX.  This WOULD have been 135lbs, but I’ve already met the goal for my weight class if hitting bodyweight (and then some) for 50, so I went with the RX for the next class, which was this weight “to 50”, and I went beyond.  Once again, felt like quitting at rep 10.  It doesn’t get better: I just get better at dealing with the suck.

* The complexes were perfectly dialed in for weight and rest.  

* Glad I got in that assistance work.  I keep forgetting to do it.  

* Going off appetite cues today with a protein sparring modified fast.  Not really hungry.  I reached satiety pretty early in last night’s meal as well.  I am dealing with a minor annoying illness which seems to be causing some fatigue, but no real other symptoms.  It’s been pretty awesome to be able to listen to my body.

PM WORKOUT

5 mile run with the Mrs