Training Log: Entry 3685

PM WORKOUT (1400)

TACTICAL BARBELL SPECIFICITY BRAVO Week 3, Workout 3

SSB Squat
4x8x335

Lever belt squat
4x8x240

Axle strict press
5x161
2x6x161
5x161

(3) DB incline bench
2x8x85s
7x85
7+2x85

Dips
3x20
1x16+4

Notes:

• Small break from logging as part of the holidays. I actually got in a Reset 20s rower workout on Christmas eve as well.

• On the night of the 23rd, I did something in my sleep that resulted in me pulling a muscle in my right oblique. Getting old is fun. But for this workout, on the final warm-up set of the squat, I tweaked the holy bejesus out of it walking the weight out. I made a deal with myself that I would try out the first workset of squats, and if it hurt, I’d shut down the workout. It turns out I only experience pain in transitory movements. Like putting ON the belt hurts, loading the weight plates hurts, bending over to put on shoes hurts, but the actually lifting feels fine. So I made it through the whole workout, which was awesome, because those squats were a big victory for me.

• Rested 90-105-120 seconds on the squats, 1 minute on the lever belt, sub 2s on the press, 90-120-120 on the incline, and 60-90-120 on the dips.

• On the axle strict press, I avoided pushing myself too hard, as those movements were a little wonky on the oblique, due to the stabilization required.

• My one man war on my gallbladder Monday and Tuesday went about as expected, and I got pretty burnt out on eating big. I’ve enjoyed myself over the holidays, and had some of the Valkyrie’s wonderful peppermint cheesecake on Christmas eve, along with prodigious amounts of ham and some deviled eggs, but quantity is not nearly as it’s been these past 8 weeks. Also haven’t been able to get in morning weigh ins. Cruise is next week, and then we get to Operator and become a strongman again.

• I MAY be stupid and try to get in the final workout tomorrow, but realistically I’m thinking of just doing a jillion chin ups and calling it good.

• Valkyrie completed ABF. Got in the 30 ABCs on Monday and the 100 clean and presses today. Super proud of her, especially since the first question out of her mouth when it was done was “What do we do next?”

 Training Log: Entry 3684

AM WORKOUT 1 (0510 wake up via Valkyrie’s Alarm)

TACTICAL BARBELL SPECIFICITY BRAVO Week 3, Workout 2

(4) Texas Deadlift Bar Mat Pulls
16+5+5x425

Reverse hypers
3x15x360

AM WORKOUT 2 (1030)

DB rows
4x8x150

Axle curls
4x8x83

GHRs
4x8x65

ASSISTANCE

GHR sit ups
3x10

Notes:

• Only had to come in for a few hours today, so slept in, got up at the Valkyrie’s alarm, got in the hardest part of the workout and chased it with the easiest part. Got the kiddo ready, fasted through breakfast, threw a rib on the smoker and got to work. Came back home and finished up the rest of the workout while the rest of the meal cooked. Ate it and went on a 90 minute weighted vest walk: excellent training day.

• Slight reduction in capability on the mat pulls, but I’m technically 6 days rested instead of 7. Small ache in my left glute during warm-ups, so I’m not 100%, but I felt plenty strong. I’m also getting large enough that my belt is fitting quite snugly, which could actually be impacting my positioning. I’m also pulling at the rep range now where small issues in the start of the set have exponential impacts.

• DB rows felt amazing. The heavy weight and lower reps really allowed me to hammer the parts of the back I wanted.

• I purchased a Rouge 150lb sandbag, to be delivered. I have a 150lb sandbag in my upcoming competition as part of a medley. I own an Ironmind sandbag already, it’s in my garage, and I contemplated carrying it down into my basement so I could train it in the early morning without waking up the neighborhood, and then decided to just treat myself to another sandbag. I can build this one IN the basement and have it live there. And the newer style sandbags are quite nice compared to the old style Ironmind bags. New training avenues to follow.

 Training Log: Entry 3683

AM WORKOUT 1 (0510 wake up via Valkyrie’s alarm)

TACTICAL BARBELL SPECIFICITY BRAVO Week 3, Workout 1

SSB Squats
4x8x315

Lever belt squats
4x8x225

AM WORKOUT 2 (0800)

Axle strict press
3x8x151
1x7+1x151

(3) DB incline bench
4x8x80s

Dips
4x19

ASSISTANCE

Standing ab wheel
3x10

Lateral raise dropset
35x10, 35x5, 35x2.5, 35xEmpty Hands

Notes:

• We’re in a “minimum manning” state at work, so I took today off. Slept in, got the first part of the workout done while Valkyrie took her shower/got ready, then paused, got the kiddo ready for kid’s club, dropped the dog off at day care, and resumed the rest of the workout. Also put ribs on the smoker for a post workout brunch.

• I was really on the clock for the first block of the workout due to the above circumstances, which is for the best, because left to my own devices I would have spent more time feeling sorry for myself. This was absolutely brutal. As is usually the case on the third week of Bravo with the SSB, it’s my back that is the limiting factor rather than my legs. 335 MAY be in the cards for the final workout, but it’s going to be a Herculean effort.

• 1 minute rest on all squats, 60-90-120 on the press, 1 minute rest for the incline and dips.

• Pec is feeling in a good way. Still not 100%, but strong and stable. Next week is my cruise/bridge week, and then I’ll run at least 1 Operator phase where there will be no flat benching for 6 weeks, which should mean even more time to heal.

• Weighed in at 86.2kg. Highest of the gaining block so far. Context was a LITTLE different, as there was no carb up meal last night and this was after the second workout, but I was still completely fasted with minimal fluids. And with the cruise coming up, I’m excited about being a big boy when this is all done. That said, with the new year upon my return, I’m contemplating 12 weeks of Operator to get me leaner and meaner before the next phase. I need to get in a little more running as well, as we have our 10 mile run in April, and it’ll be interesting to see how my knee does. I need to treat myself to some new running shoes as well.

• I noticed during Grace on Saturday that my lockouts were really clean, behind my head and strong. My cleans were also very snappy. I had a few reasons to attribute to this, but realized what it really was. I’ve been working out alongside the Valkyrie while she does the ABF, specifically the clean and press workouts, so that it’s “I go-you go” as far as rest times go. What this has done for me is give me a recovery workout and an opportunity to drill technique without accumulating fatigue. I noticed how sharp my lockouts were on the KB press, and realized it was EXACTLY how it felt on Grace. Really cool side benefit.

 Training Log: Entry 3682

PM WORKOUT (1400)

TACTICAL BARBELL SPECIFICITY BRAVO Week 2, Workout 6

Axle Grace

Notes:

• For those not in the know, 30 reps of floor to overhead (supposed to be a jerk technically) with 135lbs. It’s 136 with the axle.

• Time was 4:25. Used to be able to get this in sub 3. Used to also be over 200lbs. “The ghost of what I was/keeps getting in the way”

• Truthfully, I’m ecstatic about the outcome here. Last time I tried this, the cleans were a trainwreck (hence why I’m wearing my tacky shirt) and I had no pressing strength to speak of. This time, didn’t miss a single clean, and because my knee is still buggy I strict pressed a lot of the reps, which was awesome.

• Also, this definitely isn’t one of the recommended workouts for Specificity conditioning, but I wanted to do this, and that’s a pretty good sign for me. Also got that cool copper taste in my mouth, which I’ve had explained to me is something about blood oxygenation creating the taste of blood in the mouth during periods of intense training…I’m a political scientist, what the hell do I know.

• Walked away without new injuries, which is always a plus. I was like a stuffed sausage wearing a shirt underneath the grip shirt with the soft belt under the hard belt. Definitely growing outward. Leaning into this growth phase well. I honestly love gaining because of how simple it is. Train hard, feed the machine, repeat. It’s so purposeful.

• We were woke up at about 0500 this morning, but the pup went back to sleep and I got about another 90 minutes of sleep. That was pretty awesome. Fasted through breakfast and had lunch out with the family. Will log nutrition later.

 Training Log: Entry 3681

AM WORKOUT (0400 wake up via alarm)

TACTICAL BARBELL SPECIFICITY BRAVO Week 2, Workout 5

Chins (various grips)
5x12

DB rows
4x10x140

Axle curls
2x10x81
2x8+2x81

GHRs
4x10x60

ASSISTANCE

GHR sit ups
3x10

Reverse hyper/band pull aparts superset circuit
3x15x360/50

Notes:

• This workout continues to be a good idea. I’ve got 3 absolutely brutal workouts in Specificity, and then this one is a little more true to intent. The chins get me a solid pump and help reinforce movement patterns on the row, and ultimately I feel more restored. It’s also MUCH easier to talk myself into doing this.

• Rested 1 minute between chins, and as long as I needed to get the total reps. 1 minute on rows, 60-90-90 on curls, 1 minute on GHRs and sit ups.

• Tang Soo Do was a good workout last night, and we did some board breaks as well. There was a lot of short stopping on runs, which put my right knee in a bad way, especially after the squat workout. I’ve used motrin twice this week, and my guts are a little torn up. My doc suggested that I may have a CYP2C9 polymorphism, which would honestly explain quite a bit. Also would be why I am a very poor responder to general anesthesia.

• Weighed in at 85.2kg this morning. This is the first week I’ve stayed above 85kg the whole week. The gaining has been successful, despite no tracking, counting, and only eating carbs for 1 meal a week, along with only 2 meals a day in general. There’s honestly too many ways to succeed.

 Training Log: Entry 3680

PM WORKOUT (1515)

TACTICAL BARBELL SPECIFICITY BRAVO Week 2, Workout 4

SSB Squat
4x10x295

Lever belt squat
4x10x215

Axle strict press
2x10x138
8x138
7+4+1x138

(3) DB incline bench
4x10x75s

Dips
4x17

Notes:

• This time I COULD find a way to train in the afternoon. We had crazy windstorms last night, which the Valkyrie isn’t a fan of, and I decided to stay in bed with her vs get up and train. My schedule had the flexibility to allow me to train in the afternoon, and with this ball buster of a workout, it was a great call to do so. Coming in well fed with some coffee in my blood had me attacking the weights.

• Rested 1 minute between sets on the squats, which is always terrible, and then 60-90-120 on the press, 90-90-120 on the incline, and 1 minute on the dips.

• Knee felt outstanding. Felt like I was just squatting: not squatting hurt. Was able to move much faster and smoother in turn.

• Still had to keep tight on schedule here, and it kept me honest.

• Weighed in at 85.3kg this morning. Got in a 1:20 hold yesterday. Tang Soo Do was another 12 days of Christmas style workout. Final class for the year tonight.

Training Log: Entry 3679

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AM WORKOUT (0400 wake up via alarm)

TACTICAL BARBELL SPECIFICITY BRAVO Week 2, Workout 3

(5) Texas Deadlift Bar Mat Pulls
18+5+5x425

DB rows
4x10x130

Axle curls
4x10x78

GHRs
4x10x55

ASSISTANCE

GHR sit ups
3x10

Reverse hyper/band pull apart superset circuit
3x15x360/3x10

Notes:

• Kiddo knocked on the door at 0310 with the puppy. Prior to that, I had gotten some REALLY decent sleep, but once the alarm went off my motivation was pretty shot. Tried to figure out a way to skip training and couldn’t Tetris the schedule to make it happen, so got up and trained. Even thought about hanging it up before the first pull of the workset on the mat pulls. Ultimately glad I got in the training, but Specificity is definitely a short run program. It’s just hard to show up 4 days a week and have no margin for error as far as scheduling goes, but this makes me better for doing.

• Speaking of better, WTF at 18 reps. You can hear my soul trying to escape once the bar is down. Managed 8 reps in the first breath, and blew out a blood vessel under my left eye for my efforts. Hip actually feels better compared to last time I did this. The initial pull is STILL much harder than it should be, and this put some pressure on the right knee, which leads me to wonder if, upon getting the knee in a better place, my ability to break the weight off the floor might improve.

• Rest of the workout felt more like “hanging on” than training, but I got through it with a solid effort. Pulls occupy a very unique space in that regard. With pretty much any other lift I do, the goal is to execute the lift and train the muscle involved. When I do pulls, it really is “endure as much pain as you can until it’s over”. Like, I don’t even feel like I’m actually training anything: I’m just bracing and suffering for time. I don’t write this to be a martyr, but more just to document how unique this one particular movement is, and part of me wonders if it’s because I’m so naturally built for the exercise that I don’t need to think about anything else BUT enduring the suffering while I do it. Whereas the squat is so alien to my body that I have to think about a LOT of things.

• Tang Soo Do was a decent workout last night. I pitched to my kiddo a “12 days of fitness” workout idea, which they pitched to the head instructor, which we gave a try. Got through the 8th exercise before we ran out of time.

• Weighed in at 85.3 kg, and got in a 1 minute hang last night. Also, there is at least one other person in the masters category for my upcoming competition in Feb, so it’ll be nice to have someone to compete against.