Training Log: Entry 3203

AM WORKOUT 1 (0520 wake up via spouse alarm)

**DOGGCRAPP** Week 1, Workout A2

DB flat bench
20x20lbs
20x40
10x70
13+4+5 (failed 6th)x90

90 second dip stretch 105lb

Behind the neck barbell press
10xBar
8x55
15+5+4x98

90 second shoulder stretch

Close grip axle bench lockouts
10xAxle
10x135
1x245 (ego)
5+3+3 (failed 4th)x205

BREAKFAST

AM WORKOUT 2 (0730)

NG chins
10xBW
5x1 set of chains
7+4+3 (failed 4th)x2 sets of chins

90 second 55lb hanging lat stretch

(6) Axle mat pulls
3x175+chans
1x315+chains
10+4+4x405+chains

60 second per side 115lb DB lat stretch

END OF REQUIRED WORK

3x10 standing ab wheel
50 band pull aparts

Notes:

* Again, weird schedule, but that's why this is a pilot week.  I went lighter on the dumbbell bench than I wanted, but it turned out to be the right call.  Forgot that most of my plates were still in my vest, so couldn't go up to 100, but 90s hit just right with the ramp up.  Still like the dip stretch for easy set up and safety.

* Behind the neck press is always a crowd pleaser.  Just old school.

* I liked getting in those heavy lockouts.  Really trying to balance each training session.  Since the dumbbells are light pressing, this allowed me to get in heavy pressing but still keep the focus on the focus.  Also nice to be able to go to failure without worry.  On future workouts, I'm going to make it a goal to hit failure on each section of the rest pause, but for now I'm endeavoring to at least hit it on the final.

* Broke things up after all the pressing, came back and finished the pulling.  The chains allow for a different loading pattern, which is a nice variant if I'm going to be doing primarily chinning for my vertical pulls.

* Worked my ROM progression into this workout, and I think that may be a way forward: on weeks where A workouts end on Fridays, I can include this.  Other weeks, hit it up on Saturday.  Sure to make me grow.  

* Wimped out on the final stretch for my left lat.  Only 40 seconds.  These workouts are still running a little longer than I care for, but there's room to pick up some slack.

* Travel day.  Gonna try to get in a walk at some point.  

* On those mat pulls, I switched to my traditional ironmind straps and they worked SO much better than either of my dedicated axle straps.  Really feel like a chump for not just doing that sooner.  They're not long enough to do my typical strap set up, but they're just high enough quality it doesn't matter.  This is really going to open up a lot of doors with axle pulls for the future.

On that note, my plan for mat pull progression is to really play the long game now.  I did 405 with the axle, then 405 with the deadlift bar, and now I'm doing 405+chains with the axle, and will then do the same with the deadlift bar, and THEN I'll up the bar weight finally and do something like 425 without chains.  I feel like, in the past, I rushed this.  The axle is brutal and paves the way for me to REALLY stretch my legs with the deadlift bar.