Training Log: Entry 2645
Got some of the best sleep I've had in years until about 0730. Got up and did 40 burpees over bar, fasted. I should note that I'm referring to lateral over bar vs forward.
Later in the afternoon, I did 1 round of Armor Bearer where I got in 23 ABCs. In the evening, another round, with 22 ABCs. Not bad with the torn muscle.
Training Log: Entry 2644
AM WORKOUT (0350 wake up via alarm)
**CHAOS IS THE PLAN** Week 2, Workout 5
**MAIN WORK**
3 rounds of:
* 3x415 low handle trap bar pull
* 3x140 weighted dip
Tear something in right lat on the 3rd rep of the 3rd round of trap bar pulls
Pivot to
10x10x135 SSB good mornings w/30 seconds rest between sets
**ASSISTANCE**
25 axle shrugs against strong short bands
50 pull aparts
50 overhead pull aparts
25 pushdowns
26 band curls
20 standing ab wheels
**POST WORKOUT SHAKE**
**CONDITIONING**
10 minutes of 1 burpee straight into 1 SSB squat w/135lbs
41 rounds completed
Notes:
* Chaos is the plan! And at no better time. I’ve essentially repeated the injury I got during BBB Beefcake, but this time on my right side vs my left. It’s less severe, as there was no subluxation to go alongside it, but I tore along the same region. It’s truthfully IN my armpit, high up, but it limits my pulling and bending over, so I think of it as a lat or teres minor. It happened in the same way too: on the eccentric of the deadlift. The fact it was on a trap bar is pretty funny, given that’s the “safer” bar. Ultimately, it’s frustrating, but recoverable, and thankfully I’ve “been there/done that” with this one, so I know the way forward. Cue good mornings.
* Had to use a unique style on the GMs. Had my forearms horizontal against the handles. My injury presents when I transition from upright to folded over, so keeping the arm elevated helped. This was decently challenging by keeping the rest periods short.
* Shrugs had to be taken pretty slow, which had a great training effect. Everything else was just figuring it out as I go, seeing what I could and could not do. The fact I can still do ab wheel and burpees means this isn’t nearly as bad as the last time, and in that regard I’m blessed.
* The conditioning I came up with was decent. The big goal was going straight from the floor into the squat and back again. Level changes galore.
* Again: no better time to deal with this. Chaos is the plan and will remain so. I feel like I still can continue with the majority of what I was going with here, with a few changes. Heavy weighted chins are going on the backburner.
PM WORKOUT
Went old school with Tabata Double KB front squats with the 24s today, to give the muscle tear a break. These are still awful. Tang Soo Do was pretty standard.
Training Log: Entry 2643
AM WORKOUT (0340 natural wake up)
**CHAOS IS THE PLAN** Week 2, Workout 4
**MAIN WORK**
8 rounds in 30 minutes of:
* 3x415 SSB squat
* 3x190 log clean once and strict press away
* 3x60lb weighted chin
**ASSISTANCE**-Set an 8 minute timer
4 rounds of
* Max dips
* Max lateral raises
* Max pull aparts
20 standing ab wheels
25 pushdowns
62x180 reverse hyper
30 GHRs
**POST WORKOUT SHAKE**
**CONDITIONING**
Tabata timer, do a burpee, jump from the burpee to kettlebells and do a clean and press, jump back into a burpee and repeat process. Spend remaining time unloading plates off the SSB. This floored me, and in 4 minutes I had the bar fully unloaded, so complete win
Notes:
* Those SSB squats felt MUCH heavier than the last time. I noticed it on the warm-ups. 265 had me fold in half. My middle back seems particularly fatigued, which is most likely a product of the deadlifts I pulled 2 days before, and possibly the swings as well. Lots of “fishing rod” squats on this, BUT I got through them all. Outstanding that I can still find that gear in me.
* The presses felt stronger than last week. Redeveloping heavy log proficiency, and greater trust in the bicep. Chins continue to be pretty solid.
* 2 fewer total rounds than last time, which is most likely a product of those squats taking so much out of me. Definitely no shortage of training effect.
* Still appreciating keeping the assistance work on a timer. I do the dips, abs and pushdowns inside of the 8 minutes and the rest for the remainder.
* The conditioning work came out of necessity, but I’m really appreciating the magic of coming off the floor straight into something overhead. Jumping to the bells adds some urgency as well.
* Tang Soo Do last night was pretty decent work on basics and combinations. My kicks continue to get higher, so mobility is improving.
Training Log: Entry 2642
AM WORKOUT (0417 natural wake up): FASTED
**CHAOS IS THE PLAN** Week 2, Workout 3
*Death By Kettlebell Swing*
EMOM: 40kg KB swing and max burpee chins. Start with 1 swing. Add a swing per round until the clock wins.
Got through 25 rounds before I got beat. Then did a simple ladder up to 4 between swings and chins until minute 30, then went for max swings in a minute of 33.
**ASSISTANCE**
20 standing ab wheels
50 pull aparts
50 dips
25 pushdowns
23 band curls
30 GHRs
Notes:
* Got about 74 burpee chins before I got beat by the clock.
* It took a lot of discipline to not turn this into something incredibly ridiculous, but this was exactly what I needed for something that was moderately challenging and trained more of the “neglected” parts of my programming. Basically, I wanted to stay away from a lot of squatting and loading of the body, so no ABCs or TABEARTAs. Swings area always fantastic, and burpee chins are a fantastic compliment to everything. This workout mixes swings with level changes, which is always awesome, and then the “death by” aspect puts in a challenge that keeps me on my toes, as otherwise I have a tendency to meander when it comes to this stuff.
* Added challenge is that both of my shoulders are practically locked into place due to the shots I got yesterday. Flu shot in the left arm and COVID booster in the right. Both hurt differently. Was really feeling it on the burpee chins.
* My pressing muscles are sore, and I realized it may be due to the fact that yesterday was the first day I had done flat bench with a bar in like 3 months. I forgot that I cut it out entirely for Super Squats, and the 3-4 week training block before that I had cut out all benching (going for dips, push ups and burpee chins) and then had deloads and other stuff along the way. Makes the performance I had in it pretty cool. Good to know I don’t HAVE to bench to be able to bench.
* Rest of workout was some daily work filler. I’ve got Tang Soo Do later tonight, and possibly some more conditioning. Tomorrow’s workout would be the start of the next cycle, where I’ll up the weights and see what I can do.
* Still gradually dropping calories, just to give my guts a break before we ramp up again.
Training Log: Entry 2641
AM WORKOUT (0340 natural wake up)
**CHAOS IS THE PLAN** Week 2, Workout 2
**MAIN WORK**
13 rounds in 30 minutes of:
* 2x405 texas deadlift bar deadlit
* 2x286lb axle bench press
**ASSISTANCE**
Kroc rows
20x115
Poundstone Curls
140xAxle
20 standing ab wheels
50 pull aparts
25 pushdowns
**POST WORKOUT SHAKE**
**ASSISTANCE/CONDITIONING**
30 GHRs
FRAN WOD w/strict chins
Time 6:00 flat
Notes:
* Definitely had more on my mind for the deadlifts, and pulled 405 as a warm-up and said to myself “Are you f**king kidding me?” with how heavy it felt, but I had to keep in mind that about 12 hours prior I had squatted 11 sets of 425 for doubles as part of a giant set, so I’m sure some fatigue was carrying there. And really, I imagine those keg presses had really added into it. But in either since, I accomplished the goal of working hard, because once again my face is a warzone of blown out blood vessels.
* Bench weight was just about perfect. May have had another 5lbs or more in me, but it was certainly challenging.
* My pulls were SUPER straight legged, even for me. A product of SLDLs with Super Squats alongside my quads being pretty fatigued from squats. Really had to focus on squeezing the weight off the floor.
* I like how the assistance shook out. And Fran is a great compliment to this day: front squats, overhead and chins.
* Probably some more conditioning on the horizon later today.
PM
Got my COVID booster in one arm and flu shot in the other today. The tech told me to work my arms out to help with the soreness, so of course, I did TABEARTA.
Tomorrow will be fasted conditioning in the AM and Tang Soo Do in the PM.
Training Log: Entry 2640
Slept until 0800 (much better sleep) and got in 40 burpees over bar in 2:38, fasted. Then a great PM workout
11 rounds of:
* 2x425 buffalo bar squat
* 2x180lb keg clean and press (1 per side)
* 2x80lb weighted chin
4 rounds of:
* Max dips
* Max DB laterals
* Max pull aparts
20 standing ab wheels
Band curls
Band pushdowns
Notes:
* Went too heavy on the keg for the first round, but was able to resolve that. This was absolutely killer. Heavy and brutal: just what I was going for. Tomorrow's plan is deads and bench.
Training Log: Entry 2639
Slept off and on until about 0700, got in a fasted 40 burpees over bar in about 2:20. It’s funny: burpees over bar was the OG fasted morning workout, and coming back to it STILL blows me away. I am HURTING when it’s over. Good to keep in a rotation.
Sleep has gotten a little rocky and it coincides with me switching my second energy drink to an iced coffee I found that I enjoy. A coincidence worth examining. I WANT to drink coffee over energy drinks, but I think I’ve demonstrated time and again that I am a mutant and my biology runs backwards, so who knows.
Fantastic PM workout
* Axle Grace (30 clean and presses w/136lbs) in 2:20 for a PR, straight into 18 ABCs in 5 minutes straight into TABEARTA
Had zero intentions of hitting a PR, so the nail that out the gate and then STILL keep getting after it was amazing. Really feeling in top form again. Great way to start 2023.
