Training Log: Entry 3287

AM WORKOUT (0410 Wake up via alarm)

**PHRYREXIAN DREADNOUGHT** Phase 2: Week 1, Workout 2

30 minutes, EMOM

Round 1: 3x215 axle zercher squat from floor

Round 2: 190lb axle dead incline bench (2x3, then 3x2, then 5x1)

Round 3: 5 BW Chins

Repeat

Finish with 13x405 trap bar lift

https://youtu.be/gjAW7W_pAZc

ASSISTANCE

3x10 standing ab wheel

50 axle curls (didn’t have 100 in me today)

50 band pushdowns

Lateral Raise dropset (35x10, 35x5, 35x2.5, 35xEmpty hands)

50 band pull aparts

BREAKFAST

Short walk w/dog

Notes:

* Felt pretty ready coming into this today.  It’s not super exciting, but I know it’s good for me.  I’m keeping this day as is for this second phase of the training, because the EMOM work is keeping me well conditioned, and the zercher work should pay off well for the carry.

* My press strength seems to be falling off, while my pulling strength is improving, which most likely speaks to getting leaner and leverages changing.  My bodyweight really doesn’t seem to be moving in any real direction, which leads me to believe I’m experiencing some manner of recomposistion which, given I am looking more muscular and leaner and that the vast majority of my nutrition is protein, is a believable outcome.  All that said, the incline presses were murder, whereas the only reason I stopped at 13 reps on the trap bar was that the handles had tilted too far forward and I wasn’t in a position to pull another rep.

* On the topic of the trap bar, handles got too far forward because my brain doesn’t work too good at 0400.  Last week, I ran into the same issue, so this week I made SURE to grab the handles a little more behind where I thought to pull, in order to compensate…not realizing that would have the opposite of intended effect.  I need to grab further forward: not further back.

* The zercher squat was feeling pretty solid today. Had slight positioning issues, which was a product of the addition of the sleeves, but I prefer having those because my elbows don’t get as scraped up.  The opened wounds infect too easily.

* Weighed in at 82.0 kg post shower, which was after a LOT of sweating, but it bodes well for comp day.  If need be, I can sweat it out.  That said, over the 4th of Jul weekend we’re going to rebuild our deck in the backyard, so that should be sweaty work too.

* I was crowned my Dojang’s Sparring Champion of the week last night, finally dethrowning one of our blackbelts that has held the title for 5 consecutive months. 

* My instructor complimented me on my ability to merge boxing with Tang Soo Do to creative an effective offense and defense.  It’s cool that he’s cool with me bringing some stuff from my background…although I still haven’t disclosed everything to him.  We did a LOT of staff work that night as well, and my shoulders felt like they were going to fall off.  We will be doing that these next 2 nights, as that’s the missing piece we need to get our stripes and test next month.