Training Log: Entry 3250

AM WORKOUT (0400 wake up via alarm, shifting schedule due to after work demands)

**DOGGCRAPP** Week 9, Workout B1

Axle Curls

20xAxle

10x53

5x63

12+8+6x73

90 second bicep stretch

Axle shrugs

20xAxle

10xLight band

10xAverage band

18+6+6xStrong and Miniband

60 second axle lat stretch w/strong and miniband

Belt calf raises

16xBW

10x55

12x90

90 second belt calf stretch w/105lb

SSB Good Mornings

10xBar

10x98

10+5+3x155

90 second hamstring stretch w/40kg

SSB Front Squats

10xBar

8x115

4x135

4x185

8x255

20x205

90 second quad stretch

3x10 standing ab wheel

50 band pull aparts

BREAKFAST

Longer walk w/dog

Notes:

* Felt pretty jazzed about this training today.  I really appreciate the genius of Dante’s set-up.  It’s so much light work leading up to the two big movements (hamstrings and quads) that it seems like an easy day, and then it concludes with hard work.  And the walking in between restores me.  Knees were feeling much better today: lack of storms seemed to help.

* Progressed everywhere.  Upped the weight on the curls, good mornings and calves.  Got in 2 extra reps on the heavy set of squats and 3 reps on the widowmaker.  I had some more in me for that heavy set, but wanted to give my all to the widowmaker.  Once again: understanding intent here.  The heavy set keeps me strong and is a good primer, but it’s not the money maker.  And I honestly had some more in me FOR that widowmaker, but my right bicep cramped up pretty fierce from holding the SSB in the front rack on the final rep.  That bicep has been feeling like it’s going to go for a bit now, so I am playing it safe.  As much as having a torn bicep on each side WOULD create some symmetry, I don’t think that’s the kind I’m looking for.

* Those good mornings are absolutely swallowing my soul, and I felt beat to hell by the time I got to the squats, but it got me thinking about how it’s probably a LOT of different factors right now contributing to how strong I am feeling on my core lifts, and it includes stuff like these good mornings and all the other ways I’m getting stronger with different movements from different angles.  It’s honestly a lesson I keep re-learning: I’m not the kind of lifter that thrives by doing the same lifts indefinitely.  I always seem to get my strongest when I introduce variety.  And again: the structure of DoggCrapp is awesome, as it allows me a longer progression cycle to come back and realize this growth.  But even something as simple as Super Squats, I did better having an A-B workout approach vs keeping lifts the same throughout, and back in undergrad, while running Pavel’s 3-5 I did the same thing as well.  Which, of course, flies in the face of something like Easy Strength, but maybe there’s something there as well, because Dan even talks about swapping the movements at the 2 week mark but keeping the core the same.  

* That was a tangent, but I also just want to celebrate how well the squats went.  I’m keeping those heels together too: just a nutso technique making it as hard as possible.

* Tang Soo Do last night was pretty rewarding.  We were doing 1-step self-defense and encouraged to improv and get creative.  I also found out my Valkyrie revealed to my instructor and one of our seniors that I have a Muay Thai background, primarily because they saw my sparring stance at the tournament and said “It looks more like Muay Thai” and she replied “Well he used to do that, so it makes sense”.  My instructor is thankfully really cool with borrowing stuff from other styles, but I’ve done my best to be respectful to him and try to make Tang Soo Do be Tang Soo Do and not try to make everything “taste like ketchup”.  I’ve got another class tonight, because our schedules are a little nutty this week.

* Mrs hit me with my favorite feedback "You're looking bigger".  I can always tell when the gaining phase is going right when I hear that.