Training Log: Entry 3554

AM WORKOUT (0400 wake up via alarm)

*Tactical Barbell Operator* Cycle 2, Week 2, Workout 1

MAIN WORK

SSB Squat

5x5x325

ALTERNATE w/

Axle Strict press from rack

5x5x166+1 push press rep per set

6 chins between sets

ASSISTANCE WORK

6 round circuit (90 seconds rest between rounds) of

* Press (98lb trap bar, 95lb BtN, 93lb axle) sets of 10 first rotation, 5s for second

* Dips to failure

* 15x10lb lateral raise

* 15 pull aparts

Standing ab wheel

3x10

Notes:

* This was a challenging workout.  I’m glad it fell the morning after I had the carby meal.  The squats actually felt the best on set 4 of all things.  I’m trying not to let my body fishing pole on these, but at this point it’s just a matter of getting the reps in.  SSB makes me stronger in general, while other squats make my legs strong.  This is why I’ll rotate the implements.

* I did sets of 10 for chins during the warm ups, so I managed 100 total reps when the workout was done.

* Got in the 6 rounds for assistance, but cut the reps short on the second run through.  I’ll attempt to build up to a full 10 per.  Controlling what I can for my upcoming competition, I can show up with the strongest shoulders possible and really blow away the press event if I prioritize this.

* Weighed in at 82.3kg this morning, post workout, which is dead on the exact weight I need to be for the competition.  That bodes well.  I’m still going to try to drop a little weight to give myself a buffer, especially with holidays and family visits coming up, as I want to be able to enjoy myself during that time.  But it’s good to see the system working here.  I got a little lighter than I needed before the cruise so I could come back right about where I needed to be.