Training Log: Entry 3565

AM WORKOUT 1 (0510 wake up via Valkyrie's alarm)

*Tactical Barbell Operator* Cycle 2, Week 4, Workout 1

MAIN WORK

Axle strict press from rack
5x5x156+1 push press per set

6 chins between sets

AM WORKOUT 2 (0800)

MAIN WORK

SSB squat
5x5x305

6 chins between sets

ASSISTANCE

6 rounds of

* Press (98lb trap bar/95lb BtN/93lb axle) 3x10, 3x7
* Dips to failure
* 2x17/4x16 10lb lateral raise
* 2x17/4x16 band pull aparts

Standing ab wheel
5x6

CONDITIONING

6 rounds on rower (30 seconds max intensity/1 minute rest)

Notes:

* Got the day off work, so slept in and split my workout.  Got the pressing done before I had to get the kiddo up for summer program, dropped them and the puppy off at doggy day care, came back home and finished out the workout.  Had the garage door open because I was waiting on some landscaping folks to come by and didn't want to miss them in case they showed up. 

* My neck isn't 100%, but it's substantially better than it was on Friday.  Annoying little tweak.

* Back in business in general.  My folks made it back home yesterday and I'm back on the program.  19 days until my competition: I'm feeling good.

* Weighed in at 82.9kg first thing this morning, then 81.6kg post workout/BM.  I've had slow digestion through the holiday weekend, and imagine things will even out over the next few days.

* Cut the conditioning on the rower once my power started to fade.  Doing my best to make all training intentional.  Be strong on the strength workouts, struggle on the hypertrophy workouts, be powerful on the power workouts.

* Fasted through breakfast and treated myself to a fantastic post training lunch of 2 piedmontese grassfed beef chuck bone-in short ribs alongside 3 pastured eggs, 5 whites and some beef liver

* Also finally hung up the flag I got from the renaissance faire.