Training Log: Entry 3297

AM WORKOUT (0410 wake up via alarm)

**PHYREXIAN DREADNOUGHT** Phase 3, Week 1, Workout 2

30 minutes EMOM

Round 1: 3x226 axle zercher squat from floor

Round 2: 2x185 axle dead incline bench

Round 3: 7xBW chins (various grips)

Repeat

17x405 low handle trap bar pull

ASSISTANCE

3x10 standing ab wheel

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

50 band pull aparts

2 minutes lockout and hold 225lb trap bar

BREAKFAST

Moderate walk w/dog

Notes:

* I’ve come to appreciate this day because of how predictable it is.  It’s nice to have something that I know what to expect.  I also appreciate how my strength is coming along well on these zerchers.  I’m up 25lbs from where I started.  My pressing strength is still falling apart, but my pulling strength is going up, so there is some balance there.

* Kept the chins at submax.  Just trying to build them back.  And due to logistics, I’m not able to load them on this particular workout.

* The inclines were very much set-up dependent.  When everything was set right, the bar would fly up, but if I had any sort of misgroove, I suffered it.

* Finally got a good grip on the trap bar, but just barely squeaked out a 1 rep PR.  Things are getting tough there.  Biggest variable seems to be holding in chow.  I get close to vomiting at the end.

* I’ve definitely achieved leanness again.  It’s become incredibly easy to accomplish with my way of eating.  The one major change I did was to reduce my dairy intake, which is to say my cheese intake.  The other thing was to eat to satiety rather than to fullness/pleasure.  Similar to the Velocity Diet, learning how much food I actually need to continue to train and progress is pretty key.  Mark Bell has talked about this a bit: we all tend to overestimate how much food we actually need, and the same can be said about protein as well.  Of course, I say that as someone that makes pretty extensive use of Metabolic Drive...BUUUT that’s also under the approach of a protein sparing modified fast in particular, which at least coincides with the “not needing that much food” portion of the thought process.

* In theory, I’ll be doing 2 Tang Soo Do classes tonight, but we’ll see what the home project gods have in store for me.  That said, my kiddo got their third stripe last night, so the whole family will be testing for new belts in early August, and after that we’ll all be moving on to the advanced class in our Dojang, so that’s pretty cool.