Training Log: Entry 3214

AM WORKOUT (0418 wake up via alarm)

**DOGGCRAPP** Week 3, Workout A2 (1 day earlier than usual due to schedule)

DB flat bench

20x20lb

20x45

12x70

16+5+4x90

90 second weighted dip stretch w/105lbs

Behind the neck barbell press

10xbar

10x65

10+4+4x115

90 second shoulder stretch

Close grip axle bench lockouts

10xAxle

10x136

3x186

7+3+3x206

90 second weighted tricep stretch w/105lbs

NG chins

5xBodyweght

5x1 chain

7+4+3x2 chains

90 second hanging lat stretch w/105lbs

(3) Axle Mat Pulls

3x176+chains

1x176+chains

8+4+4x406+chains

30 second DB lat stretch w/115lbs

1x20 standing ab wheel w/10 second plank on final rep

BREAKFAST

Short walk w/dog

Notes:

* This day ran pretty long, and I attribute some of that to how long I fumbled around with loading the DBs. I need to get a little quicker there. The DB benching itself was pretty solid, and I saw progress in all movements (the chins just barely).

* Tweaked something in my left trap on the second set of BtN pressing when I went to put it over my head at the end. Went with a walk-in rerack after that.

* Very pleased with my performance on those axle mat pulls. I was making a point to put the weight down very gently, as my wife was still sleeping, and that meant a very strong eccentric load. Straps were perfectly set up for today. My grip was a bit too narrow on the first set. This is a great way to integrate the ROM progression with DoggCrapp.

* Ran late enough that I got a little creative with the ab wheel.

* Tang Soo Do later tonight, assuming my schedule doesn’t explode, then I got a 3 day weekend.