Training Log: Entry 2620

AM WORKOUT (0340 wake up via alarm)

**SUPER SQUATS** Workout 14

(3) Incline DB bench/weighted chin superset (1 min rest)

2x12x100s/2x15x22.5 (12 unbroken in first set)

1x11x100s

BtN Press/band pull apart superset

3x10x125/50 total

Breathing squats/pullovers

26x315/20x20lbs

Attempt to reinvent numbering system, as I forgot all human forms of it around rep 22

Kroc rows

21x115

Axle shrugs against strong short bands

1x30

Reverse hypers

54x180

**POST WORKOUT SHAKE**

**ASSISTANCE/CONDITIONING**

Ran a small circuit where I’d do 20 KB swings w/40kg bell and then some daily work.   Spent 8 minutes doing it, got something like 6 sets of swings done in that time.  

30 GHRs

Notes:

* Squats were MUCH smoother than they’ve been.  Hamstring is really feeling solid, and I could move much faster without feeling any buckling or warning signs.  Still some slight pain, so I’m keeping it smart with the knee wraps, but even then I’m wearing them looser than before.  I have to not get stupid and let these good signs result in me pushing WAY too hard too soon, but I’m enjoying the benefits it’s bringing.

* Hey Super Squatters: imagine getting to rep 13 and thinking “ok: halfway there”.  That happened today.  What a terrible thing to think.  That said, it was really a race against my hands going numb for the most part, but that does add an element of excitement.  Once again: in between the second to last rep and the final rep a whole lifetime passes.  It’s crazy how hard the fatigue hits there.

* Always cool to be moving triple digits on DB benching.  Just seeing all sorts of growth.

* My left shoulder is still buggy.  It’s good for pressing but not chinning.  I got it done today, but it’s tough to move now.  I imagine holding the bar in the squat position for so long doesn’t help.

* My abs are finally starting to vanish after a very dedicated campaign to kill them.  It took a while, and growth is still pretty evenly spread.   

 Training Log: Entry 2619

AM WORKOUT (0438 natural wake up) FASTED

* 5 minutes of ABCs w/24 kg bells (19 total)
* TABEARTA (think it went 3-2-2-1-3-2-3)
* 5 minutes of EMOM ABCs (3 per round)
* TABEARTA (think it went 2-2-1-3-1-2-1-3)
* 5 minutes of EMOM ABCs (3 per round)
* 10 bears in 2 minutes

Notes:

* Ok, I’m thinking of calling this “Teddy Grahams” 

* Seriously: ABCs and Bears: what else could it be?  And Teddy Grahams probably go great with PBJs and a glass of milk.  

* In general, this has been a solid “go to” workout when I’m not feeling creative.  I’m finding where I can push to really get the most out of it.  That first run of ABCs was rough coming in fasted first thing upon waking, but it got me where I needed to go.  My hamstring is right at about 95%.  Still annoying pain here and there, but I’m very functional.

* I have a late night scheduled for work, so this might have to count toward my daily ABCs and bears as well.  I’m at peace with that.

 Training Log: Entry 2618

AM WORKOUT (0333 natural wake up)

**SUPER SQUATS** Workout 13

Axle clean and press press away/band pull apart superset  (1 min rest)
3x10x161/50 total reps

Weighted dips/axle rows superset (1 min rest)
3x12x90/2x15x218

Breathing Squats/Pull overs
25x315/20x20lbs

For those watching at home, yes, I literally headbutted the bar after the 25th rep.  No, it was NOT on purpose.

Axle SLDLs
15x273

Poundstone curls
160xAxle

25 pushdowns

**POST WORKOUT SHAKE**
**ASSISTANCE/CONDITIONING**

30 GHRs
20 standing ab wheels
40x90 reverse hyper

30 DKB clean each rep and strict press w/24kg bells
Time: 3:19

Notes:

* Hamstring is at the point where it’s only in pain while I’m moving, and even then it’s typically at the bottom range of a squat.  Definitely moving in a great direction, but I still have to be careful.  I was getting speedy on some of those squat reps, and I could feel it starting to twinge and loosen up a little.  The temptation to move fast is, of course, there, because I want to be DONE with those goddamn squats.  Still double wrapping, but getting looser and looser with it.

* I still am not prepared for the wild “exponential fatigue” effect of these squats.  Between rep 24 and 25 I aged 100 years.  I felt fine on rep 24, went for 25 and it was like getting hit with a bomb.  I actually good morning’d the squat out of nowhere.  We’re really finding the bottom here.  

* The squat set itself is interesting.  Unlike the first time I ran the program, there’s no fear or anxiety.  There’s not really anger either.  I honestly feel like it’s more like resignation, but that term has a bit too much negativity to it.  I feel like someone who is accepting their fate of execution with dignity: denying the blindfold, no last words: this is the fate I earned.  I feel like a part of that is how much my lungs aren’t what hold me back here: it’s my body.  And not even my muscles but just my connective tissue.  It’s just a game to make sure it all stays in place for the set.

* Still a big fan of how all the other movements continue to get stronger through out.

PM WORKOUT

22 ABCs in 5 minutes w/24kg bells

I notice, after a Super Squats workout…I am absolutely nuked and these suck.

 Training Log: Entry 2617

Slept off and on until about 0540, hit a fasted workout of tabata burpee chins w/bear complex between rounds.  

Crazy day, got home, before dinner did

5 minutes of ABCs (24 total)

TABEARTA (3 per round for all but round 6, which was 1)

When you go full send on that workout, 1 round will do you in.

 Training Log: Entry 2616

Slept until 0700, got up and got in 30 GHRs and 25 burpees over bar fasted.  

Had a busy day and did this again

3 rounds of:

* 5 minutes of ABCs (24 in first round, 3 EMOM in second, 2-3-2-4-2 in final)
* TABEARTA (3-2-3-1-3-2-3 first 2 rounds, 8x2 final round)

Notes:

* My hamstring is really doing well now.  Still some pain, still some tightness, but I was moving fluid through this.  Meant I could push harder.  Looking at 52 ABCs and 50 Bears, so 102 complexes in under 30 minutes.  That's pretty damn awesome.  And now I'm wondering if that means I can do 100 ABCs in around that time...

* The difference between having the gallon of milk a day vs not when running Super Squats is, with the latter, I constantly feel like I've been hit by a bomb.  It's survivable, sure, but the milk definitely makes things more viable. 

 Training Log: Entry 2615

AM WORKOUT (0340 wake up via alarm)

**SUPER SQUATS** Workout 12

(3)Incline Bench press/weighted chin superset (1 min rest)
3x12x95s/2x15x22.5 (10 unbroken in first set)

BtN Press/Band pull apart superset
3x10x120/50 total reps

Breathing Squats/DB pull overs
24x315/20x20lbs

Pause to allow brain to attempt to reinvent language: all that comes out is agony

Kroc rows
20x115

Axle shrugs against strong short bands
1x30

**POST WORKOUT SHAKE**
**ASSISTANCE/CONDITIONING**

30 GHRs
52x180 Reverse hypers (holy cow that was AWFUL, I need to do it more)
20 standing ab wheels
25 pushdowns
20 band curls

100 KB swings w/40kg, 5 push ups every time I set the bell down
Total time: 3:05

Notes:

* I started this morning feeling really strong and solid, and I’ve learned enough from this program that those are my most DANGEROUS days.  I caught myself in the middle of that squat set getting cute, and the hamstring was sending me little warning signs.  I didn’t wrap things as tight as I’ve been doing, which is part of my healing process, but it also means I need to be VERY intentional with every rep I do.  I approached today with a plan for 25, but 24 is progression, and it is abundantly clear from how exhausted I am at the end that this was max effort.  I DO imagine I could have gotten a 25th rep, but not with the kind of technique I needed to keep my hamstring safe.  

* I am such a fan of how this run of Super Squats has turned out, because I have learned SO much.  Dipping past the 20 reps, I’ve learned that fatigue within a set of breathing squats is EXPONENTIAL rather than linear.  I was honestly feeling pretty good until about rep 18, and then each rep after that was like having to do the previous 18+ reps all over again.  Between rep 23 and 24 I aged about 100 years.  Along with this, it’s an interesting balancing act at the start, because you want to get set up well so you’re strong for all 20+ reps, but you don’t want to waste a second more than necessary ON the set-up because you want that goddamn bar off your back.

* All the other lifts continue to improve.  The Mrs has commented on how much my chest has grown, as she uses it as a pillow.  And given I haven’t flat benched in a few months now, that’s pretty dandy.

* Mobility is up and pain is down in the hamstring.  Still not 100%, but very workable.  Guts are a mess from RSV, but seem to be trending in the right way.  

* Tang Soo Do tonight, with some stupid conditioning to follow I’m sure.  My left shoulder is jacked up from a drill we did the other night, such that getting it into position to shampoo my hair is tricky, to say nothing of squatting and pressing.

PM WORKOUT

23 ABCs in 5 minute w/24 kg bells

Notes:

* Got that 23rd one in right at the very end.  Hamstring is still slowing me down a touch but I was feeling strong and able through this.  Got 16 unbroken before setting the bells down.  Tang Soo Do was a pretty light workout, but got me moving.  Left shoulder still bugs me moving at certain angles.

 Training Log: Entry 2614

AM WORKOUT (0437 natural wake up) FASTED

7 rounds in 20 minutes of

* 25 KB swings w/40kg bell
* 3 ABCs w/24kg bells
* 3 burpee chins

50 pull aparts
20 standing ab wheel
25 pushdowns
20 band curls
20 chins

Notes: 

* I may just start calling these Ennui workouts, because it’s really how it goes.  Something I’ve noticed about Super Squats: I get so keyed in on the lifting that nothing else really matters.  “Blast and Dust” ala Dave Tate.  But I feel like that’s been what has made this so successful.  I accumulated a TON of volume and, with it, fatigue, leading up to this.  Now I’m “softening up” ala John McCallum, and it’s been letting me grow almost unrestricted, and that’s WITH all these stupid injuries and illnesses.

* Swings just sounded right.  I most likely need more hip hinging with this program.  I apparently jacked up something in my left shoulder at Tang Soo Do last night, as I went for that first burpee chin and snagged something.  Just a weird sensation.

* This did the trick of getting the metabolism firing in the morning and getting me on point.  Still wanna grab something like TABEARTA later.  Glad to get in some of that daily work as well.  

PM WORKOUT

Got in TABEARTA when I got home, alongside 30 GHRs.  Hamstring still hurts, but I'm gaining degrees of movement each day.

It dawned on me that I tore my hamstring on the 20th rep of my Super Squat set and still completed the rep and racked the bar, and I realize that's probably a pretty good example of the necessary degree of intensity that needs to be brought into the program.  People constantly wonder "what should I do if I fail" and I keep saying "Don't fail" and THAT Is what I mean.