Training Log: Entry 2652

PM workout I came up with while doing chores today and it was so awful I had to try it

Axle Grace (2:15 time, LIFETIME PR with a torn lat get f**ked Earth)

Into 21 thrusters w/95lbs

Another "round" of Grace

15 thrusters

Yet another Grace

9 Thrusters

Arrive at Valhalla

Tell them to hold my place at the table: I've got more to do

Notes:

* That PR came out of nowhere.  I gave myself 1 test clean to see if the lat would hold out, and told myself to just take it smooth.  Well, slow is smooth and smooth is fast it seems.  From there, it was a lot of dying, coming back from the dead, just to die again.  I need to be smart and treat my connective tissue a little better, but whatever: this was awesome.

 Training Log: Entry 2651

AM WORKOUT (0340 natural wake up)

**CHAOS IS THE PLAN** Week 3, Workout 5 (final workout)

11 rounds in 30 minutes of:

* 2x260lb keg lap and triple extension

* 2x296lb axle bench press

**POST WORKOUT SHAKE**

**ASSISTANCE/CONDITIONING**

I set the tabata round timer and did various bits of daily work during the 20 seconds on and stripped/put away plates for the 10 seconds off for a total of 12 rounds.  That took care of 50 dips, 20 standing ab wheels, 50 pull aparts, 25 pushdowns and 25 curls

Then 3 min AMRAP of burpee over bar (38 total)

Notes:

* Deadlifting still not a great idea with the lat (which, btw, the bruising has spread in such an amazingly disgusting way that it looks like half of my body has gangrene), but I noticed yesterday that the log was manageable, so the keg was the next logical progression.  Being able to rest the majority of the weight against my body vs holding it into my lat seemed to be key.  That said, this tore the everloving f**k out of my shins and absolutely brutalized my body.  One of those movements that causes “soul fatigue”.  No one particular muscle is really aching, but I was just plain ol’ “done” when it was over.  This definitely didn’t tickle the lat, but it held out well enough.  Operating on that razor’s edge to get it to come back quick.  It’s only been a week since I tore it, so I’ll take this.

* I am so pleased with how the bench went.  I technically did 12 rounds: I did 1 round of bench and keg where the keg was only loaded to 155lbs and realized the latter was too light to have any sort of impact, so I loaded it and reset.  My bench and pressing was floundering for so long and it’s coming back so much stronger now.  And to be able to hit those reps AFTER the buttkicking that came from the keg really bodes well.

* I had nothing left in me when it came time for conditioning.  Couldn’t clean the kells.  Whole body just nuked.  Burpees fit the bill for unloaded and awful.

* With this, I’m gonna wrap up “Chaos it the Plan” as a 3 week intensification block.  Minus the injury, this was what I needed post Super Squats: just something to get me back to heavy poundages and short rest times.  It was very taxing, a deload is necessary, and I’m ready to start eating big again.  

PM WORKOUT

24 ABCs in 5 minutes w/24kg bells

Tang Soo Do was solid.  An hour of forms work.

 Training Log: Entry 2650

AM WORKOUT (0338 natural wake up)

**CHAOS IS THE PLAN** Week 3, Workout 4

10 rounds in 30 minutes of:

* 2x435 Buffalo bar squat
* 2x200lb log clean each rep and strict press

**ASSISTANCE**

4 rounds of max dips into max lateral raise into max pull aparts

20 standing ab wheels

50 pull aparts

25 pushdowns

25 band curls

**POST WORKOUT SHAKE**

**ASSISTANCE/CONDITIONING**

30 GHRs

70x180 reverse hypers straight into tabata DKB work (holding onto the bells, go into a burpee, come up into a double KB clean, repeat)

Notes:

* I’m really happy with how this turned out.  Last time I did the heavy squat workout was in an afternoon session, so being able to come at it 10lbs heavier in the morning is a great sign.  Scrapped the keg and went with the log for the sake of my lat.  It’s healing and getting more stable, but the keg is a LOT of chaos to throw at it.  The log allows a lot more control, and I was able to slow down where I needed to shift weight off the lat as needed.  It was certainly heavy pressing work, which was a pleasant surprise.  The squats moved very well, but re-racking it tends to cause a good amount of pain.  It’s a LOT of rapid decompression.

* I was absolutely nuked when it was all said and done, and scrambling coming up with fitting conditioning.  The KB work was decent.  I had done enough pressing, so just stuck with cleans, which made it move faster.

* Tang Soo Do was a decent enough workout last night.  Got some kudos on my kicks.  Head height is becoming very frequently achievable now.

 Training Log: Entry 2649

WEDNESDAY

AM WORKOUT (0435 natural wake up) FASTED

**CHAOS IS THE PLAN** Week 3, Day 3

30 minute EMOM with the following approach:

* Top of the minute, do 1 thruster out of the rack w/95lbs

* Remainder of minute fill with burpee into a double KB clean and press w/24kg bells

Add a thruster each minute until you get beat by the clock, then start over.  

I managed to get through 3 rounds of 8 thrusters, then worked my way through a round with 5 thrusters before time ran out

* 20 standing ab wheels

* 50 pull aparts

* 30 GHRs

Notes:

* Came up with this last night and pretty pleased with how it turned out.  Lat is currently not in a good state for swings or chins, and I didn’t want to completely murder my legs with front squats, so this did the trick.  Still a good amount of magic in the burpee into DKB C&P, and thrusters are always a miserable time.  Taking it from the rack spared the lat a touch as well.  Beyond that, no real expectations, so getting to 8 three times was pretty clutch.  I was definitely hurting and sucking wind, and the time passed decently quick with the challenge of adding a thruster each round.  In general, EMOM workouts drive me crazy, so having to find little ways to distract myself go far.

* I’m in that post flat and fat phase of reduced calories and, in term, feeling like I’m “lean enough” from here.  Way forward may be a 1 week deload to try to get the lat to heal and then back to gaining.

* Tang Soo Do later tonight, with heavy squats tomorrow.

 Training Log: Entry 2648

AM WORKOUT (0340 natural wake up)

**CHAOS IS THE PLAN** Week 3, Workout 2

**MAIN WORK**

10 rounds in 30 mins of:

* 10x155 SSB Good mornings from pins

* 10x80lb weighted dips

**ASSISTANCE**

33 Axle shrugs against strong shorts bands INTO

67x180 reverse hypers INTO

20 standing ab wheels INTO

50 pull aparts INTO

25 pushdowns

25 band curls

**CONDITIONING**

22 rounds in 10 minutes of:

* Burpee, jump to KBs, Double KB clean and press, jump back to burpee, SSB squat

Notes:

* Bruising is finally showing on the lat, and, in turn, it wasn’t ready to play with deadlifts. Pulled a few reps of 155 on the axle and could tell it just wasn’t going to be a good idea to go heavy today. So pivoted, went with GMs from straps and pushed the reps on the high side to keep it lighter. Decent enough workout for main work, and pushed the conditioning to compensate.

* I’m really finding something with that conditioning. Going from the floor into a full ROM movement really has some magic to it.

* Gonna be time to start thinking about the way forward from here. No real plans to speak of…aside from Chaos of course.

 Training Log: Entry 2647

AM WORKOUT (0338 natural wake up)

**CHAOS IS THE PLAN** Week 3, Day 1

**MAIN WORK**

11 rounds in 30 minutes of

* 5x235 Front Squat

* 5x141 axle clean each rep and strict press

**ASSISTANCE WORK**

Set timer for 8 minutes and got in 

* 4 rounds of Max Dips-Max Laterals-Max pull aparts
* 20 standing ab wheels
* 25 pushdowns

Poundstone curls
142xAxle

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

30 GHRs

62x180 reverse hypers, immediately into 7 minutes of burpee into DKB clean and press AMRAP (19 total rounds accomplished)

Notes: 

* Very happy I could get through this today.  I was curious how cleans were gonna go with the muscle tear, but as long as I pulled slow on the initial break off the floor and got set things were good.  Which, honestly, is actually how you’re “supposed” to clean, vs my typical spazzy jerk from the floor, so that’s good.  

* Went light on the weight advances due to circumstances, but still seeing progress.  I allowed 40 seconds between ending the round and levering my belt in prep for the next round.  Was definitely huffing and puffing at the end.

* I like what I came up with combining the reverse hypers and conditioning.  These high rep hypers are conditioning on their own, and from there I had the bells set-ups and just immediately ran up and hit my first burpee.  I’d jump from the burpee to the bells, hit the clean and press, then ride the bells down to the floor, bear crawl backwards a step or two and start and process over.  Actually had a few rounds where I had to pause on my hands and knees: definitely gassed.

 Training Log: Entry 2646

Slept until 0730, got in 40 fasted burpees over bar, did a bunch of meal prep, going to tackle my day. Had the original Spike flavor yesterday and it was fantastic as well, so I’m gonna say I’m a fan of all the Spike flavors. Great product.

PM WORKOUT

3 rounds of "Armor Bearer"

I got 26 ABCs in the first go, with 18 unbroken, tying my record...and then doing ANYTHING after that was absolutely miserable.

And I feel a need to re-iterate: my lat/armpit is STILL torn.  I am not 100%.  So that's pretty amazing.  

Going for front squats and axle clean and press tomorrow.  See how it shakes out.