Training Log: Entry 3201

AM WORKOUT 1 (0520 wake up via spouse alarm)

**DOGG CRAPP** Week 1, Workout B1

Axle curls
20xAxle
10x43
10x53
14+7+9x63

90 second bicep stretch

Axle shrugs
10xLight band
10xAverage band
3xStrong Band
12+8+5xStrong band

90 second trap stretch w/strong band

BREAKFAST

Short walk w/dog

AM WORKOUT 2 (0730)

Loading pin belt calf raise
10xBW
10x30
10x50lb (done with the 5 second negative/15 second stretch protocol)

90 second calf stretch w/105lb

SSB good mornings
10xBar
10x98lb
8+5+5x135 (failed on 6th)

90 second hamstring stretch w/24kg KBs

SSB front squat
10xBar
8x115
4x135
4x185
9x225
20x185

90 second quad stretch

END OF REQUIRED WORK

3x10 standing ab wheel
50 pull aparts
Neck harness

Notes: 

* Broke the workout up because of my weird schedule.  Got some quick stuff in before my kid woke up, did the rest after they went to school.

* Shrugs are SO the right call for me.  They slot in perfectly here too.  I'm pretty happy with that stretch I came up with too: I can see that paying off well with deads.  Definitely gotta crack open "Kelso's Shrug Book" and find some other ideas to play with.

* Went a little easy on the calves, since I tend to get STUPIDLY sore in them when I train them hard for the first time in a while.  

* The good mornings hit just right.  135 is always special to me, because it's what Bruce Lee broke his back on.  Really made sure to keep the legs straight and get that stretch.

* I could have gone a little harder on the squats.  The broken up training and eating beforehand had me feeling a little off.

* In general, this was a very well put together and solid day.  Still running a bit longer than I'd prefer, but I AM really getting in some volume on those warm-up sets too.