Training Log: Entry 3209

AM WORKOUT (0420 wake up via alarm)

**DOGGCRAPP** Week 2, Workout B3

Band curls

15xMiniband

15xMonster miniband

8+5+5x2 minibands

90 Second bicep stretch

Viking landmine Kelso shrug

10x25

10x50

10x75

8+5+5x150

90 Second axle lat stretch w/short average bands

Landmine calf raise

10x75

10x100

11x125

90 Second half stretch w/SBB+light bands

GHRs

10xBodyweight

8+4+3x22.5lb KB behind head

90 second hamstring stretch w/22.5lb bell

SSB Squat

10xLightband

5xDoubled Light Band

5xDLB+25

5xDLB+45

16xDLB+25

90 second squat stretch

END OF REQUIRED WORK

1x10 standing ab wheel w/15 second plank on final rep

Notes:

* Played this one by ear a little, but pleased with how it turned out, and it should move faster next time knowing how I want to execute it.

* On those calf raises, I need a higher elevation to work on. When I was stretching at the bottom, the weight had bottomed out, and though I was getting a decent stretch, it wasn’t under any load higher than my bodyweight. Which, on retrospect, I could actually add an interesting resistance element by doing this while wearing a weighted vest, so I might try that next time ALONG with the landmine.

* On the band curls, I may consider adding chains along with the bands as a way to bridge resistance gaps. Idea is just accommodating resistance as a means to change the resistance curve.

* Pleased with the GHRs. Lots of room to progress by including that KB. The stretch worked well enough: I can employ a heavier load next time.

* Those SSB squats were something else. Upon review, instead of doubling the band, I could have simply choked it, because it was losing all tension at the bottom just as a single loop. But I wasn’t that smart at the time, went with doubling it, and HOLY COW what a change that was. You can see me fly into the rack on the first unload as I learned the movement, and it didn’t take much barweight to really maximize the tension on it. That widowmaker in particular was pretty damn amazing: I was resting in the BOTTOM of the squat because the top was so intense. I may actually include the SLDL on this day and move GHRs to the buffalo bar day, because this didn’t put a lot of tension on my back and instead had it all through the legs due to the curve of the bands.

* With the extra time for the main work, I cut my ab work short, but made it effective enough.

* Mrs. beat me out at sparring again. We always take it to sudden death.