Training Log: Entry 3332

AM WORKOUT (0410 wake up via alarm)

**PHRYEXIAN DREADNOUGHT** Phase 4, Week 3, Workout 3

Axle push press out of rack

4x176

3x3x176

ZENO SQUATS (12 deep breaths between sets)

9x315

5x315

3x315

2x315

1x315

9x275

5x275

3x275

2x275

1x275

10x225

ASSISTANCE

3x10 standing ab wheel

50 pull aparts

32 GHRs

20,7,7 dips

1 minute hang from bar, chin every 30 seconds

Band overhead tricep extensions

Band curls

BREAKFAST

Short walk w/both dogs

Notes:

* As I’m getting closer to the competition, I want to get better at pressing and used to handling heavier loads.  I’m going to allow Fridays to be some pressing from the rack, and really try to intensify on it.  This also spares my back from the continental, allowing me to put more of it into the Zenos.  With Grace and mat pulls on the weekend, alongside heavy sandbag work, my back is getting slammed pretty good as it is.  This is also why I wore the strongman belt through the Zenos, which I think I’m going to continue until the competition day.  It doesn’t provide me any additional bracing capability, but it keeps my lower back warm and reduces pain, which seems to be allowing me to squat deeper, so that’s a win.

* Pressing felt pretty solid.  Missed the lockout on the final triple, but wasn’t worth fighting for.  Feeling confident in my leg drive.

* Really got to see the cascade effect on today’s Zenos.  By adding just 1 rep to the topset, I ended up doing 10 more reps total per series, which was 20 reps more for the first 2 series.  In turn, 10 reps was more than sufficient for the final set, as I went from doing 50 reps of total squats last week to 60 this week.

* Today was unique in that I was not excited to do the Zenos as I’ve been before, and even had the image of failure in my mind, but the set of 9 was FAR easier than the set of 8 last week, with depth I was much happier with.  I’ll pat myself on the back here, but this protocol really is just magical with how it makes you stronger.  Just 1 more rep than last week is so easy psychologically, but the volume sneaks up on you.  I’m up 5 reps from where I started on the topset, but that’s resulted in 36 total reps more.  And I’m mastering 315 in turn: it feels less and less heavy each week.

* Assistance went pretty well.  The GHRs are taxing.  I recognize that I’ve dropped Kroc Rows, but with all the strongman stuff I’m doing, my upperback is getting hammered enough.

* Tang Soo Do last night was more heavily focused on self defense vs cardio, which was a nice change.