Training Log: Entry 3508

AM WORKOUT (0400 wake up via alarm)

**PREP WEEK**

MAIN WORK

Buffalo bar squat (low bar)

2x5x275

1x8x275

ALTERNATE w/

Axle strict press

3x5x143

3 chins performed between all sets

20 minute EMOM circuit of chins, dips, ab wheel and pull pull apart

Buffalo Bar Squat

1x20

Rower

90 seconds on max intensity, 60 seconds rest, 90 seconds on max intensity

PM (1620)

1 hour walk

Notes:

* It's a travel day today: after that workout, I got in a car and drove for 7 hours into Cheyenne Wyoming, which has an even higher elevation than Denver, so that's going to be fun for conditioning.  But along with that, I won't be able to follow anything specific, so I'm using this week to test out some ideas and get some feelers.

* This was my first time squatting with a bar on my back in over 12 weeks, AND it was my first time squatting low bar in probably 2 years.  I've proven whatever point I had with my high bar squat, and I've gotten the benefits: I am sinking these squats stupidly deep now, with much better mobility.  I also don't have the bar quite as low as I used to.  I'm going to do my best to blend the two styles into something useful.  My right knee feels awesome, which is a sure sign I'm doing something right to it.

* The weight for the squat was just some kentucky windage.  I think that's a good 70% weight for a future training cycle.  Went for not-max reps on the final set, but enough to get in a struggle, and then went with 20 reps just to remember how that feels.  I'm back to wearing a belt as well, because again: I've proven my point.

* This future training block is going to be inspired by the Paul Kelso quote of "build a back from the planet Mongo".  Pull volume is going to be high.  For this workout in particular, I stole the assistance work from Building the Monolith, as I realized that was easier than coming up with it on my own.  I got 40 chins done during the main work, and 60 done during the 20 minute EMOM by doing 3 per round.  I got in 140 dips, 100 pull aparts doing 5 per round, and was alternating between 1 and 2 reps on the ab wheel.  Will make it a goal to get in more dips total, and get the reps per set on the chins higher.  I'm thinking another day with the curls and rows in it per day 2 of BtM makes sense, and even a lot of the stuff from day 3 can work.  I also still have that plan to do Crossfit Cindy to prep for Murph on one of the training days.  It's all slotting in pretty nicely.

* That little bit with the rower at the end was a solid gasser.  I want to make it that I cap off sessions with some manner of conditioning, even if it's not straight from TBII, and ideally the rower.  Really just want to bring my back...back.