Training Log: Entry 3324

AM WORKOUT (0410 Wake up via alarm)

**PHRYEXIAN DREADNOUGHT** Phase 4, Week 2, Workout 2

JUAREZ VALLEY axle zercher squats from floor w/186lbs

11-1-10-2-9-3-8(dropped on rep 6, had to reset)-4-7-5-6

5x135lb axle dead incline bench between rounds

Time: 26:19

End with 

Low handle trap bar pulls

10x425

https://www.youtube.com/watch?v=llOepCKhaWA&pp=ygUGZW1ldmFz

ASSISTANCE

3x10 standing ab wheel

Lateral raise dropset (35x10lb, 35x5, 35x2.5, 35xEmpty Hands)

1:45 low handle trap bar hold w/225

50 band pull aparts

BREAKFAST

Short walk w/both dogs

Notes:

* I’m feeling pretty good, but I also understand that feeling pretty good and trying to do what I did when I was 100% is not a great idea, so I went back to a classic to allow myself to drop the load while still increasing the challenge.  Juarez Valley squats, but instead of the burpee I threw in the incline bench with some reduced weight so I could get in some more volume.

* I, apparently, have been sleeping on zercher squats for quads.  When doing sets of 3 I didn’t notice it, but on those high rep sets they blew up.  Specifically, I imagine it was the “resting” with the axle on my knees during the later reps, as it was effectively a loaded quad stretch.  That might actually be something I bring into the fold if I get back to DoggCrapp.  But either way, my quads were blown UP on the long sets.

* This hit the heart and lungs pretty good as well.  This and Tower of Babel are always effective for that.  I may actually consider alternating between those workouts and the EMOM for this phase of the program.

* Back and hips felt pretty solid for the trap bar pulls.  That’s 4 reps over what I managed last week.  Biggest thing was keeping my chow in and my head straight, especially with how exhausting the workout beforehand was.

* After those trap bar pulls, I was toast.  Kept the assistance work light.  On the timed hold, the weight started shifting forward on me, which increased the challenge.  I SHOULD actually break out my farmer’s handles at some point for this, since that’s what the competition will evaluate me on.

* Sat out Tang Soo Do last night so I could play nurse for the Valkyrie.  We should be able to attend tonight.