Training Log: Entry 2360

BBB BEEFCAKE Week 3, Workout 1

AM WORKOUT (0640) Post 12 hour night shift

CIRCUITS (chin-dead-neck) plate change rest between sets, 2 minute rest before final pull

Chins (various grips)(
25
15
14
16
2x15

Texas Deadlift Bar TnG Deadlifts
5x135
5x225
5x315
5x390
5x445
5x495

Neck harness 55
5 sets

SUPERSETS (dead-pull) 2:00 rest between sets

TDB TnG Deadlifts 390
5x10

Band face pulls
5x20

Axle rows against bands (putting away plates between sets)
4x8

Axle rows against bands
1x54

Kroc rows 115
1x10

Notes: Definitely survived this workout rather than crushed it.  Setting a 100 rep burpee PR before a 12 hour night shift was probably not the smartest move.  This was an excellent wake up call: I need to get the calories up more.  That said, I had enough in me to hit all the reps, keep the rest periods light, and still go stupid on the assistance work: just had to sort out the dips.

Someone brought Buffalo Wild Wings to work.  I had some wings.  I'm honestly pretty happy with myself about that.  I'm getting better about food.

LUNCHTIME WORKOUT

5 mile run with the Mrs.

Notes: This felt a million times better than my last 3 miler: seems I'm finding my running shape again.  Mrs commented on how ridiculous my body is that I can go from working 12 hours to no sleep to lifting weights to running at lunch.  I informed her that, if I stop moving, I die.  

 Training Log: Entry 2359

AM WORKOUT (0500 wake up via dog)

FASTED

30 GHRs

4 round circuit of

14 chins, 3x12 chins

5 standing ab wheel

14 dips, 3x12 dips

10 reverse hypers

25 pushdowns

50 pull aparts

50-ish minute 80lb weighted vest walk with dogs

Notes: Just getting stuff in on Sunday morning with the early dog wake up.  I'm working a 12 this evening, so will grab a nap at some point and hammer out the burpees.

 Training Log: Entry 2358

AM WORKOUT (0400 wake up via dog)

BBB BEEFCAKE Week 2, Workout 4

30 GHRS

CIRCUITS (chin-bench) plate change rest between sets

Chins (underhand)
100 reps total

Axle bench press
5xAxle
5x136
5x186
5x216
5x246

SUPERSETS (bench-row)

Axle pause bench 186
5x10

DB row 90
5x10

Incline DB bench mechanical advantage dropset w/rest pause (12 deep breaths between sets)
(Upright) 5x90lbs
(5) 3x90
(4) 4x90
(3) 5x90
(2) 6x90
(1) 4x90
11 dips
25 band pushdowns
7 dips

32 more dips

Poundstone curls
153xAxle

POST WORKOUT SHAKE

35 minute 80lb weighted vest walk with dogs

Notes: Dog is getting to be a handful, but it means I get more time to train in the morning.  Doing my best to make the 5s week tough.  On the first 2 sets of the BBB work I only paused the first 3 reps, but after that I paused them all: good additional challenge.  DB pressing was solid.  Really focused on "crunching" the back on the rows.  

Something in my left lat is locked up now for some reason.  Can't quite fully extend.  Not sure what's going on there.  

May get in some outdoor conditioning later.  We got some good weather and I'm trying to make the most of it.

PM WORKOUT (1330)

High handle prowler pushes, loaded w/180lbs

11 rounds w/1 minute rest

Notes: First time taking the prowler out in years.  My kid's school's blacktop ended up being a great spot for it.  Went the distance that the basketball court was marked off, which I have no idea how far that is, but it doesn't really matter.  By the 11th round I was breathing hard and quietly saying the f-word to myself, which is typically my metric.  I didn't want to absolutely destroy myself my first day back, especially with my heaviest deadlift day of the cycle right around the corner.  If this weather keeps up, I can keep this going.

My warm-up was administering first aid to some kid that scrapped up his knees falling off a scooter.  He'll live, but he's probably gonna need a colotomy bag.

In very exciting news, my kid is willing to try out the Tang So Do place nearby us.  Trial class is next week.  Fingers crossed.  I enjoyed my time training my kid, but it got to the point where it was straining our relationship.  Be good to have outside instruction.

 Training Log: Entry 2357

AM WORKOUT (0430 wake up via dog)

FASTED

30 GHRs

5 round circuit of
10 chins
4 standing ab wheel
10 dips
8 reverse hypers

25 pushdowns
50 pull aparts

BREAKFAST

AM WORKOUT PART II (0645)

BBB BEEFCAKE Week 2, Day 3

CIRCUIT (squat-row) plate change rest between sets

Buffalo bar squat
5xBar
5x140
5x210
5x285
5x330
5x375

T-bar rows 150
5x10

SUPERSETS (squat-hyper) 90 seconds rest between sets

Buffalo bar squat 285
5x10

Reverse hyper 410
1x11
4x10

Belt squat stripset (no rest between sets)
32x150
5x125
4x100
4x75
4x50
4x25
5xAxle

Notes: Flew through this workout.  Very strict on the 90 second rests: timer goes off and it's time to squat.  No fiddling around with the belt or sleeves.  Woke up this morning feeling pretty beat, and it's my first day off in a while, so I went with the daily work to get my body back online rather than going straight into squats.  Added the keto waffle to breakfast for some extra calories, and tested out some piedmontese steak tips cooked in the instant pot.  Going for a short run with the Mrs later today, and plan to get in some sort of short conditioning workout.

PM WORKOUT PART I (1400)

Stone of steel to shoulder
30 reps in 7:33

PM WORKOUT PART II (1500)

5k run with the Mrs

Notes: The stone was on the slow side, but got the job done of getting some blood flowing to my lower body post squat.  Run wasn't fun, but my CV system is doing just fine: just all the little muscles involved in running that sucked.  Gotta get back in running shape.

 Training Log: Entry 2356

BBB BEEFCAKE Week 2, Workout 2

AM WORKOUT

CIRCUITS (chin-press) plate change rest

Weighted chins (various grips) 55

5x10

Axle strict press (clean first rep)

5xAxle

5x66

5x126

5x146

5x166

Axle clean and strict press (clean each rep): 90 seconds rest

5x10x126

(3)High incline DB bench 90lbs no rest between sets

1x12

1x3 w/reactive slingshot

1x3 w/metal catapult

(Flat) 1x4

1x8 BW dips

1x25 band pushdowns

1x4 BW dips

38 more dips

CIRCUIT (raise-pull) no rest between sets

Plate lateral raise

4x10x10lbs

1x10x5lbs

Band pull aparts

5x10

20 Standing ab wheel

Notes: Another workout without a blackout.  Getting bold by cleaning the reps now.  Technically it was supposed to be rows superset with presses for the BBB work, but I felt cleaning each rep met the intent of that.  Definitely added a new element of challenge and taxed the conditioning.  I did the cleans "touch and go" with a controlled eccentric, which really hammered my back and traps.

Garage is warming up enough that I'm actually starting to perspire in my training.  Had me realize that the dumbbell handles I have don't have much for knurling.  

Plans to hit Grace later today.  Need to get some distance running in at some point too: got a 10 mile race in a month.

Ya know, this is worth mentioning, but leading up to my cheat meal last week my physique was looking flat and my abs had gotten blurrier.  Since then, things are sharp again.  It's definitely a data point worth acknowledging.  I used to do a scheduled weekly cheat meal and have since fallen away from it.  I don't really feel the "need" to cheat like I did before, as I find my current diet really sustainable, but if nothing else this means that, should the situation arise, I can anticipate significantly more positives than negatives.

PM WORKOUT (1500)

Axle Grace 

2:57 (33 second PR/lifetime PR)

Notes: No idea where that came from.  Another one of those workouts where I didn't wanna do it.  My conditioning has never been this good, and pairing it with some better technique is allowing me to match/beat some Ogre-PRs I had from before.

Going to make an effort to add some more cals in.  Program will be getting harder soon.

 Training Log: Entry 2355

BBB BEEFCAKE: Week 2, Day 1

AM WORKOUT (0315 wake up via alarm)

CIRCUITS (chin-dead-neck) plate change rest

Chins (various grips)

5x20

Axle deadlifts 

5x136

5x226

5x296

5x346

5x391

5x446

Neck harness 55

5 sets

SUPERSETS (dead-dip) 90 second rests

Axle deadlifts 346

5x10

Weighted dips 55

5x10

Kroc rows 115

1x15

POST WORKOUT MEAL

Swiss bar shrugs against bands

1x52

Notes: Shaved off some stuff to be able to get it all done before work.  Still pretty action packed.  The time limit forced me to keep rests short, which was a nice challenge.  The axle remains a brutal implement.  I actually rounded up 5lbs on the BBB sets so I could use 1 more set of bumpers to keep noise down while I trained.  Plan to get in the daily work and a run later today.

Yet again, I seem to be "coming alive" after the second set of BBB work.  Noticed that all through the past week.  Just an interesting observation.

PM WORKOUT (1500)

Just going to narrate this one.

I have an incline right by my house, so what I did was sprint up in, run into my garage, and I did a round of the following 5 times

8 reverse hypers
4 standing ab wheel
5 band pushdowns
20 face pulls

After 5 rounds of that, I did another 8 rounds of the sprint followed by some sort of kettlebell workout.  It went

10 2 arm swings
10 alternating arm snatches
10 alternating arm snatches
10 alternating arm swings where I caught the bell in midair to alternate
10 alternating snatches
10 alternating swings with the catches
10 snatches
A grab bag of snatches of and alternating arm swings

By that point, I had to get inside and start making dinner.  I like the skeleton of this workout, and I think there's something I can do with this, especially as the weather has gotten better.

 Training Log: Entry 2354

AM WORKOUT (0310 natural wake up)

CIRCUITS (chin-bench) plate change rests

Chins (underhand)

1x22

3x13

1x14

1x15

1x10

Axle bench press

5xAxle

5x136

5x201

5x231

5x261

SUPERSETS (bench-row) 90 seconds rest

Axle bench press 201

5x10 (pause rep on last rep of last set)

DB row 90

5x10

DB bench dropset 90lbs (no rest between sets)

(Upright) 1x4

(5) 1x2

(4) 1x3

(3) 1x3

(2) 1x4

(1) 1x4

Dips 1x12

Band pressdowns 25

38 more dips

Poundstone curls

152xAxle

POST WORKOUT SHAKE

20 standing ab wheel

50 band pull aparts

40 BW reverse hypers

Notes: Back on earlies.  I honestly prefer this shift, as it's minimal disruption to my nutrition and lifestyle.  I'm slightly weaker training very first thing in the morning, but whatever.

Main and supplemental work were pretty straight forward.  With next week being the 5s week, I think I'm gonna steal a page from Paul Kelso and pause the first 2-3 reps of the set and then gun out the rest.  

152 reps on the Poundstones, at 1 rep added per week, marks a full year of progressing on it.  I genuinely think this movement is one of the best things I've ever done for my physique, as it truly is a full torso workout when it's all said and done.  It's also now taking up WAY more time than it should, so I might throw on some 2.5s and start back at 100 next go round.  

Got in the majority of the daily work while I was there.  No conditioning, but got some time later for something quick.  Hamstrings feel like piano wire: I'm actually sore from the BBB squats.  Kinda cool.

PM WORKOUT (1500)

Tabata high handle trap bar pulls 135

Notes: Just wanted to get some blood flowing so the legs would feel fresh for tomorrow.