Training Log: Entry 2597

AM WORKOUT (0344 natural wake up)

**SUPER SQUATS** Workout 4

(3)Incline bench/weighted chin superset
2x12x85s/2x15x12.5
1x11x85s

Behind the neck press/band pull aparts superset
3x10x100/50 reps total

Squats/DB pull overs
20x330lbs/20x20lbs

Max reps existential nihilism for 1 minute

Kroc rows
16x115

Axle shrugs against strong short bands
1x31

**POST WORKOUT SHAKE**

**CONDITIONING/ASSISTANCE**

Reverse hypers
40x360

Tabata burpee chins with double clean+press 24kg KBs between rounds

Notes:

* Slept until 1 minutes before the alarm going off, which was an awesome sign.  I am not 100%, but I’m at 100% of 80%, and that’s pretty good.  Coughing fits are far less dramatic.  The hamstring is still iffy, which is why I’m squatting very slowly.  One of the benefits of having trained so long is the amount of body awareness/control I have such that I can feel the muscle buckling under load wanting to strain again and can slow down enough to shift the load in order to get through the rep.  That, in turn, made this an extremely challenging set of 20 reps, but still not as brutal as the Good Mornings.  I may honestly consider an approach here where, after so many squat workouts, I swap one out with a good morning as a means to give the legs a break while still keeping the sheer brutality of the program in tact.  It seems to fit.

* BtN press might be a little on the light side, but everything else is exactly dialed in as needed.

* Kept the sweats on to keep the hamstring warm throughout the workout. Always a good trick.

* I was absolutely wasted after those squats, and hurting on that conditioning.   I’ll probably work something else in later.

PM WORKOUT

Got TABEARTA done when I got home.  First time in a while I could complete the workout.  My cardio is returning.  Hamstring is mad at what I did to it this morning but it's still cooperating, and my right oblique is a little achy: most likely was leaning into it to compensate during the squats.

Thinking a Dan John-esque hard workout-weighted vest walk-hard workout tomorrow morning.  First time I've actually been able to get this program on track since I started by having it be Lift-no lift-lift.  I'll have to actually figure out a plan.  Part of me thinks I need to start including heavier deadlifts into the conditioning circuits so I can keep the movement grooved.

 Training Log: Entry 2596

Slept off and on until 0730, got up and hit 25 burpees over bar fasted.  Just something quick and awful.

After lunch I did a repeat of yesterday

5 minutes of ABCs (22 total)

TABEARTA

Tabata burpee chins w/bear between rounds

Still hurting as far as illness goes, but improving.  Hamstring is feeling just about good enough.  We'll see how it wants to play tomorrow.

Took the dog for a 1.5 mile walk.  It was 36 before the windchill kicked in, and she's a 12.5 year old pug, so she gets to get spoiled with a shorter walk.

 Training Log: Entry 2595

Slept off and on until 0730 and got in a fasted workout of tabata burpees over bar with prisoner squats during the 10 second breaks. Something light as I recover from illness and the pulled hamstring. Mrs is legit making me a practice thanksgiving turkey to help me heal. I married UP, no question.

PM WORKOUT

5 minutes of 24kbg ABCs (23 total) 

Into

TABEARTA

Into

Tabata burpee chins w/bear complex between rounds

Notes:

* This was inevitable, and I can't wait to see what I can do with it when I'm healthy, but borked hamstring and death's door on Wed has me putting up this insanity.  The power of fake thanksgiving at work.  I did have to move a little slower on the ABCs to take the hamstring gentle, but in turn the cleans felt REALLY slick.  I think those good mornings yesterday were the right call to get me healing.

 Training Log: Entry 2594

FRIDAY

AM WORKOUT (0405 natural wake up)

SUPER SQUATS Workout 3

Axle clean and strict press away
3x10x141

Band pull aparts
1x10
2x20

Weight dips/axle row superset
3x12x60/2x15x188

Breathing Squats
15x325 (pulled my right hamstring on the 15th rep and shut it down)

Notes:

I slept decently given how sick I am, and woke up feeling groggy and fluish, but it was Super Squats day. I took the workout slow, and strength was there whenever I went for it, recovery was just compromised. However, I’m now pretty certain I am dehydrated, which is a byproduct of being sick and the drugs I’m taking to clear the mucus from my system. I was absolutely SMASHING those squats when the time came, and 20 was well within reach, which is why pulling my hamstring on the 15th rep really pissed me off. Zero warning or indications, just a freak crunch on the eccentric and a re-crunch on the way up. It took all my power NOT to keep going, but it was the smart call.

PM WORKOUT (1800)

**SUPER...GOOD MORNINGS?**

Breathing Good Mornings/pull overs
20x325/20x20lbs

Poundstone curls
155xAxle

Notes:

* At times we must ask "What would Bruce Randall do?" I could ask for no greater role model. I kept the weight the same as the squats and ended up doing one of the hardest physical feats of my life. You wanna talk being more trouble than you are worth? Life says "you pulled your hamstring" and I say "f**k you I'll just do good mornings"

 Training Log: Entry 2593

Travel day. Got up at 0430 and did a fasted workout of 5 minutes of 50lb DB ABCs followed immediately by Tabata burpee chins with alternating DB snatch on the 10 seconds. My cardio is shot, but a big part of being more trouble than I am worth is that, even when I am sick, I can put out more effort than those who are healthy.

Been mainlining food. Best time possible for a gaining phase. Everything I own has a thin veneer of nuts n more on it at this point since its constantly on my fingers.

Against my better judgement, I decided to forego more training for the day in order to put me in a better position to nail Super Squats tomorrow.  Still got a fever that comes and goes and a nasty cough, but I should be solid enough for one hard workout tomorrow.

 Training Log: Entry 2592

I went to bed around 2000 but just felt miserable for hours. Real bad phlegmy raking cough. Around midnight, my fever broke and I could sleep off and on until about 0700.

Woke up and meandered for a bit before I did a fasted workout from Brian Alrsuhe.

AM WORKOUT II

Do 1 push up, stand up, then do 2, stand up, 3 all the way to 10 and back down to 1. Got it done in 4:48. Was breathing hard at the end. Going to just ease through the day and see what I can manage. Super Squats resumes on Friday: gotta be ready.

I’ve gotten in 27 burpee chins in 5 minutes and 50 burpees in 4:48 currently. Just doing little chunks throughout the day. The cough is the big limiter: once a fit hits me I’m out for a bit.

PM WORKOUT

Ok, most likely the final bit of training for today.  Did a Tabata burpee chin with a 50lb devil press between rounds followed by a 30 minute walk.  Good to get some fresh air.  Also some light band work.

Having a nasty cough has been great ab work, and eating a bunch of carbs from Halloween candy yesterday just to get in SOME calories has my whole body all swollen up, so I am rocking this "sick physique".

 Training Log: Entry 2591

AM WORKOUT (0620 natural wake up) FASTED

5 minutes of 50lb DB devil presses straight into tabata alternating 50lb DB snatches

30-ish minute walk

Tabata burpee chins w/prisoner squats between rounds

Notes:

* Cough is getting worse while I'm feeling better. When a fit hits me, it tears me up.  Dealing with a few of those during these workouts, so couldn't push the pace as hard but still hit the overall objective.   Heart rate up, go for walk, bring heart rate back up on return.  The fitness center here is pretty darn adequate, especially for a short trip.  Nutrition is solid.

Breakfast of Champions: get f**ked Wheaties

PM 

Notes:

Got hit HARD with some flu symptoms after being out all day.  Came back to my room and just kept eating for an hour get on top of it.  Feeling better.  Going to try to sleep for 11 hours and see if that helps.