Training Log: Entry 3255

AM WORKOUT (0400 wake up via alarm)

**DOGGCRAPP** Week 10, Workout A3

Incline Axle Bench

20xAxle

10x136

8+3+2x196

90 second weighted dip stretch w/105lb

Trap bar press

10xBar

7x98

9+4+3x135

90 second shoulder stretch

Incline KB tricep extensions

20x20

10x30

19+5+6x37.5

90 second KB tricep stretch w/57.5lb

Angled NG Chins

7xBW

8+3+3+3(+3 BW dropset)xMiniband

60 second wide grip hanging lat stretch w/105lb

Viking Landmine Row

20x25

10x50

10x75

10x100

5x125

4x150

9x160

5x160

60 second per side DB lat stretch w/115lb

3x10 standing ab wheel

Lateral raise dropset (40x10lb, 40x5, 40x2.5, 40xEmpty Hands)

Notes:

* Motivation was on the low side for this one. It’s the least exciting workout of the rotation I’ve developed. But that works from a training standpoint, because this is an intense week with a squat widowmaker, SSB against bands widowmaker, and a ROM progression pull all stacked in. Still makes it tough to get up in the morning to do it, especially having to wake up slightly earlier due to a schedule adjustment.

* Progressed on reps on the incline press, trap bar press, and KB extensions. Added weight to the rows. The chins are technically a regression, but I’ve actually set up the band to create more tension that before. I’ve put the KB very far out in front of me, so the band is pulling down and forward the whole rep. I’m willing to give this a bit more time to see how it shakes out, and I’m adding sets and dropsets just to keep some form of progression in there.

* Really tried to focus on squeezing the back on the rows and getting the most out of it vs just slinging iron.

* Had enough time to get in those lateral raises, which bodes well on a day like this.

* Because of work, had to cut out the walk with the dog. Tang Soo Do last night was a really solid workout though, so that was a plus.