Training Log: Entry 3642

AM WORKOUT (0415 wake up via backup alarm)

TACTICAL BARBELL GREY MAN Week 1, Workout 3

MAIN WORK

Axle bench press
5x8x216

(6) Texas Deadlift Bar Mat Pulls
10+4+4x470

SUPPLEMENTAL CLUSTER

Lever belt squats
4x12x180

Dips/axle curl superset
3x12x55, 1x8+3+1x55
2x12x68, 1x9+3x68

Notes:

• Had set my first alarm incorrectly. I need to set my back up alarm earlier, because I ended up shaving off some stuff out of this workout due to time constraints. Still hit the majority of the important stuff, but instead of 5 sets in the supplemental cluster, I went with 4. For a first week break in, I’ll take it.

• Weight is perfectly dialed in on everything.

• Once again, performing miracles with those mat pulls. The warm ups felt stupidly heavy, and I was feeling the DOMS, but when I went for that first pull it broke much easier than I anticipated it would. Kept the reps reasonable for a first week back.

• I had 2 minutes rest on the bench and 1 minute on the squats. Went too short on rests with the dips/curls, just for time.

• The belt squat felt a million times better switching from lifters to flat soled shoes. I also made an effort to avoid lockout at the top and keep tension in the quads. I used to do that all the time with my muscle building work: good to remember that.

• This workout was fueled by 2 slices of the Valkyrie’s pumpkin cheesecake last night. Could not ask for a better birthday cake, or better training fuel. Tang Soo Do was actually pretty low energy, but another class tonight.

• Keg carry yesterday was 201lbs. Weighed 84.0 this morning.