Training Log: Entry 3199

AM WORKOUT (0420 wake up via alarm)

**DOGGCRAPP** Week 1, Workout A1

Dips
20xBW
10x30
8x55
3x80
8+4+4x105lbs

90 second stretch w/105lbs at bottom of dip

KB Clean and strict press away
15x22.5lbs
10x32.5lbs
11+6+5(failed on 6th attempt)x24kg

90 second shoulder stretch w/axle in the rack

Ultra close grip swiss bar bench
Some wobbles against bands
10xBar
10x115
3x165
6+3+3(failed on 4th attempt)x175

90 second tricep stretch w/axle in the rack

Weighted chins (underhand)
1xBW
8+4+3(failed on 4th attempt)x10lbs

90 second hanging stretch w/30lbs (up weight next time)

Low Handle Trap bar lift
10x175
5x225
5x315
12x405

45 second per hand 115lb dumbbell stretch

BREAKFAST

Short walk w/dog

2x15 standing ab wheel

Notes:

* It begins.  Per tradition, played "The Downward Spiral", and it carried me through the whole workout, which meant this ran a little longer than I'd like, but part of that was fumbling around on the close grip bench set up.  I can tighten it up a little.  In general though, this was a refreshing change of pace, and I got in a pretty decent pump.  The stretches were really the game changer, which was the thing I was the least enthused about, but hitting them after those top sets got me a ridiculous pump and they were honestly the most difficult part of the workout.

* Dips are always money.  Any time I can include them in a workout, I'm pleased.  The dip stretch worked great too.  KBs hit right on the presses.  Shoulder stretch was adequate.  Close grip swiss bar is a little bit of a circus act, but I think it will be good for me.  I'll stick with chains or reverse bands for accommodating resistance in the future, or the slingshot.  Bands might be viable on a press where I have a stronger starting position.  I was caught off guard with how fatigued I was when chins rolled around: the stretching seemed to really have me blown away.  I need to up the weight on the hanging stretch: straps really change that up for the better.  

* I changed the original plan and went with trap bar lifts for the back thickness, and I honestly might just keep that sort of approach through the program vs employing rows.  I appreciate how it sneakily turns this into a full body workout, and I can get a little strongmanny with it and include a variety of different pulls/implements.  But rows are still an option if needed, and I could even double up and do a set of some sort of pull AND a set of a row.  In retrospect, I should have done 2 sets of trap bar lifts, but time was running short on me, which is always why I cut the weighted stretch in half.  Come to think of it, this sets itself up well for a set of trap bar pulls and then strip weight off and do trap bar rows.

* Got in some ab wheel after the workout.  Direct ab work is good for me.  Ideally I'll get in some isolation finishers like pull aparts and lateral raises too.  Might be worth waking up 5 minutes earlier to get it all done.

* Responding well to the carb up yesterday.  I forgot that I skipped it last week, and it was starting to show: definition was washing away and I was looking flat.  It's so funny how backwards it is: the instinct is to famine HARDER when that stuff happens, but instead it's a sign that I need to have that family feast.  Extending the famine for the remainder of this workweek, with my cruise kicking off on Saturday.

* Start of crazy work schedule today: 1400-2200 shifts.  The plus side is that I'll be able to get in some more walking with my downtime.