Training Log: Entry 3325

AM WORKOUT (0410 Wake up via alarm)

**PHYREXIAN DREADNOUGHT** Phase 4, Week 2, Workout 3

Axle continental and push press away (max reps in 1 min, 1 min rest between rounds)

3x176

5-6-3-4-3x156

ZENO SQUATS

8x315

4x315

2x315

1x315

8x275

4x275

2x275

1x275

20x275

ASSISTANCE

3x10 standing ab wheel

30 GHRs

2:18 hang from bar w/pull up every 30 seconds

50 band pull aparts

25 band overhead tricep extensions

25 band curls

BREAKFAST

Short walk w/both dogs

Notes:

* I was really pleased with the pop I brought into the push presses today.  I spent a little bit of time drilling the mechanics in the warm-up, and it seemed to pay off.  The continental was a bit of a struggle today, but pressing was strong, and 5-6 for the first 2 sets is a very strong showing.

* I pulled my left groin area slightly last night in Tang Soo Do during a rollfall drill, and it came to play a little during the Zeno squats.  A bigger variable is, since last week, it’s felt like there’s a hole in my right quad.  I most likely pulled something as a result of dehydration.  It meant that today was a really tough set of squats.  I wasn’t terribly satisfied with my depth on the 8th squat of 315, but the effort was high enough for the remainder of the work, and I can celebrate the fact that I’ve now doubled my opening reps since starting this round of Zenos.  This protocol really is something special.  The widowmaker at the end reached its limit: just went with a clean 20 reps vs trying for a rep PR.

* 30 GHRs was solid work.  Cool to see some progression there.  And the hang was a PR.