Training Log: Entry 3153

AM WORKOUT (0425 wake up via alarm)

**PESTILENCE** Week 1, Workout 4

GIANT SETS (bench-press-abs)

Axle bench press

3x251

3x2x251

Buffalo bar Behind the neck press (2 second pause at lockout)

6xAMRAPx72lbs

Standing ab wheel

5x6

Dips

280 in 20 minutes, 300 total

Fat grip concentration curl

5x20x10lbs

Continue fasting, shovel snow for 55 minutes, call it my walk for the day

Notes:

* You can hear/see how much I’m coughing during this workout.  I am FEELING better than before but sounding much worse.  Body is trying very hard to purge all this out of me.  Got in the way a bit.

* Haven’t benched in a while, and my abs are absolutely torn to shreds from a combination of re-introducing the ab wheel, all the coughing and the snow shoveling.  In turn, benching REALLY sucked, and I had a hard time getting my whole body tight.  I went lighter than I thought I should and it ended up still being pretty heavy. 

* Buffalo bar BtN pressing is pretty clutch.  Can get in REALLY full ROM but spare the shoulders.  I also dig how thick and solid the Ironmind buffalo bar is in general.  

* Got a great pump from the dips.  Whole upper body is sore from trying to be compliant with the daily push ups, and this was a good reminder.  In that regard, I’m going to count 300 dips as 300 push ups today.  And, of course, I had to break protocol and go beyond 20 minutes to get in that 300 total.

* Really focused on getting a bicep cramp on those concentration curls.  

* We’re supposed to keep getting snow this weekend, so that’s going to be my low intensity physical activity while walking is a no-go.