Training Log: Entry 3512

AM WORKOUT (0525 Wake up via Valkryie's alarm)

**PREP WEEK**

Buffalo bar low bar squat

3x5x275

Alternate w/

Axle strict press from rack

3x5x143+1 push press rep per set

ASSISTANCE CIRCUIT 

5 rounds of

5 standing ab wheel

3 chins 

20 pull aparts

CONDITIONING 

3 rounds of 1 min on/1 min off on rower

Notes:

* Actually did something smart: felt that all too familiar ache in my left hamstring and decided to shut down the heavy work after the 3 sets of squats. Original plan was to take 225 for a max rep ride at the end, but realized this was prep week, and it would do me no good to get hurt before the real training starts. I imagine this pain is a result of the 300 squats, which lets me know putting Cindy on Fridays is the right call: more time to heal.

* Outside of the ache, squats felt strong and natural. As I get back into squat shape things should really come along.

* Brought back that push press at the end of the set idea. I think that will have value going forward.

* I did sets of 5 chins between my warm ups and after my work sets, getting 65 total before that assistance circuit, for 80 total in the workout. Chins are already starting to feel easier. Be good to recapture that.

* That little bit of rower work at the end was an excellent use of 5 minutes. On the third round I could feel myself peter out. This also felt restorative on my hamstring.