Training Log: Entry 3558

AM WORKOUT (0358 natural wake up)

*Tactical Barbell Operator* Cycle 2, Week 2, Workout 5

MAIN WORK

SSB Squat

5x5x325

ALTERNATE w/

Axle strict press from rack

5x5x166+1 push press rep per set

ASSISTANCE/CONDITIONING

Crossfit Cindy WOD

20 rounds of

* 5 chins

* 10 push ups

* 15 squats

w/20.4lb vest

23 minutes flat (same as last time)

Notes:

* In the middle of the night, I contemplated sleeping in and doing this workout later.  I woke up 2 minutes before my alarm and strongly considered shutting it off and getting more sleep.  I did some calculations on how I could possibly squeeze this workout in on the weekend sometime instead, then eventually bit the bullet and got out of bed.  Heading downstairs, I told myself I could just do 3 sets instead of 5 and that would be fine.  During the workout itself, I told myself I’d just go by feel.  And then, I hated how each set of squats felt better than the previous one, and each time I said “I’ll see how this one feels and shut it down if it’s time”, I knew I could do another set.  And suddenly 5 sets were over, the workout was done, and it was the best one of the week.  It’s funny how that happens.  Ultimately, I think the heat/humidity is what has been crushing me, alongside 3 nights of sparring, which has gone well, but is always exhausting in some way.  And then my food intake is a bit lower than it’s been, which I’m sure is a factor.  Ultimately, it’s awesome I’m still crushing my performance, but it’s clearly beating me down.

* Focusing on trying to move the squats as fast as I can, which is still slow, but not artificially slowed down.  The faster I move, the better I feel.

* Cindy’s time was the same as last week, but set under significantly higher state of fatigue, as this was 5x5 with 40lbs more on the squat, alongside the heat/humidity and sparring fatigue.  I’ll take that as a PR.

* Sparring last night was the best so far.  Didn’t have to go up against any family members, which meant an opportunity to really go for it.  Went 3-0 against a senior student, and then 2-3 against our senior black belt, losing in overtime on a close decision.  Got in some free rounds as well: just a good workout overall.  This was on top of over 24k steps that day: lots of activity.

 Training Log: Entry 3557

AM WORKOUT (0355 wake up via alarm)

*Tactical Barbell Operator* Cycle 2, Week 2, Workout 4

"GO RUCK YOURSELF"

Treadmill walk w/45lb vest

Incline: 5.0

Speed: 3.5mph

Distance: 5.25 miles

Time: 90 minutes

Notes:

* This continues to be the biggest favor I do myself each week.  Woke up stiff and sore, finished off feeling good.  Breathed through my nose the entire time and kept the intensity at the right spot.  Still humid as hell, so lots of sweating.

* I've pretty much eliminated the daily chins from Operation Planet Mongo, just getting in the work on my lifting days.  Been keeping the daily sandbag carries though, as they're playing toward my strongman competition.  Balancing act continues to go well, keeping my body held together.  

* Didn't try to set the world on fire with this workout.  I haven't walked an incline since Mount Vesuvius, and that was more challenging than this, so it's good I've stayed in shape.  Next week is the easy week, and I can evaluate from there.  The fascia in my left foot finally healed from my 10 mile run, but I could feel it getting agitated from this workout, so I know to be smart here.

* Weighed in at 80.3kg post workout: a 2 kilo drop from Monday, and right back to where I was pre-cruise.  This gives me a good buffer for the upcoming 4th of July holiday, with my parents coming to visit, so I intend to do some eating and celebrating.  

* Another night of sparring tonight.  Last night was a bit more active.  Valkyrie and I were paired together in the first round, so that's as far as I went, but the class was small, the tournament ended quickly, and I got in some extra rounds afterwards.

 Training Log: Entry 3556

AM WORKOUT (0400 wake up via alarm)

*Tactical Barbell Operator* Cycle 2, Week 2, Workout 3

MAIN WORK

SSB squat

3x5x325

ALTERNATE w/

Axle strict press from rack

3x5x166+1 push press rep per set

6 chins between sets

(5) Texas Deadlift Bar mat pulls

13+4+4x425

ASSISTANCE

3 round circuit of

* 10x80 db row

* 20x270 reverse hyper

* 10x53 axle curl

* 6 hanging leg raise

Notes:

* My hips were really sore yesterday, which I attribute to DOMS from the heavy SSB squats.  I’m learning that, when things get heavy, I shift weight to my hips, which explains why they tend to be in agony during my heavier training cycles.  They’re most likely where I hold most of my strength, but I can overload them in turn, so it’s something I need to watch out for.  In addition, my Valkyrie kicked me square in the knee last night during sparring and completely dropped me.  It’s the knee with the torn meniscus, and she got me in the most sensitive part of it.  I applauded her for being able to drop a grown man with combat sports experience with one light kick: a testament to the effectiveness of what we’ve been studying, but it also became a psychological factor during the training session today.  Once I warmed up, I was fine, but I still wanted to baby the knee a little.  Previous lessons learned still apply: the slower I squat, the more my hips hurt, so I did my best to move the reps as quick as I could in spite of the heavy weight.

* I think I forgot to do the push press on the second set of presses, but I’m pleased with my ability to own the weight.

* Did sets of 10 chins during the warm up, getting me 76 chins total for today.

* The mat pulls didn’t move as well as they did last week, but last week as an afternoon training session, with this being my first AM session with these weights.  Biggest x-factor is that the bar kept snagging on my knee sleeve.  I’m wearing the sweats to try to prevent that, but I think next time I’m just going to roll them down like I used to and reduce drag.  Still got in some awesome effort.

* More sparring on the docket tonight.  Last night I went up against a junior student and then the Valkyrie before I was eliminated from the tournament.  Tonight tends to be a smaller class, but it may mean more reps once our tournament is done.

 Training Log: Entry 3555

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

*Tactical Barbell Operator* Cycle 2, Week 2, Workout 2

“CHARON’S TRINITY”

* 1 minute of rowing

* 1 minute 24kg KB swings

* 1 minute burpees

* 1 minute rest

5 rounds total

Notes:

* This is originally “Devil’s Trinity”, but I replaced the heavybag rounds with the rowing, hence the name change.  It was a good change.  It’s a little easier for me to dog the heavybag than it is the rower, since the rower has the immediate feedback on screen for my performance level.  I was definitely feeling this when it was over, and the swings, rowing and burpees were a solid full body workout.  Definitely want to keep this in the rotation.

* Left hip is a little pissy from yesterday’s workout.  Can’t let that compound over time.  Deadlifitng tomorrow.

* Tang Soo Do sparring tonight.  Tends to be a solid workout.

 Training Log: Entry 3554

AM WORKOUT (0400 wake up via alarm)

*Tactical Barbell Operator* Cycle 2, Week 2, Workout 1

MAIN WORK

SSB Squat

5x5x325

ALTERNATE w/

Axle Strict press from rack

5x5x166+1 push press rep per set

6 chins between sets

ASSISTANCE WORK

6 round circuit (90 seconds rest between rounds) of

* Press (98lb trap bar, 95lb BtN, 93lb axle) sets of 10 first rotation, 5s for second

* Dips to failure

* 15x10lb lateral raise

* 15 pull aparts

Standing ab wheel

3x10

Notes:

* This was a challenging workout.  I’m glad it fell the morning after I had the carby meal.  The squats actually felt the best on set 4 of all things.  I’m trying not to let my body fishing pole on these, but at this point it’s just a matter of getting the reps in.  SSB makes me stronger in general, while other squats make my legs strong.  This is why I’ll rotate the implements.

* I did sets of 10 for chins during the warm ups, so I managed 100 total reps when the workout was done.

* Got in the 6 rounds for assistance, but cut the reps short on the second run through.  I’ll attempt to build up to a full 10 per.  Controlling what I can for my upcoming competition, I can show up with the strongest shoulders possible and really blow away the press event if I prioritize this.

* Weighed in at 82.3kg this morning, post workout, which is dead on the exact weight I need to be for the competition.  That bodes well.  I’m still going to try to drop a little weight to give myself a buffer, especially with holidays and family visits coming up, as I want to be able to enjoy myself during that time.  But it’s good to see the system working here.  I got a little lighter than I needed before the cruise so I could come back right about where I needed to be.

 Training Log: Entry 3553

AM WORKOUT (0400 wake up via alarm)

*Tactical Barbell Operator* Cycle 2, Week 1, Workout 4

MAIN WORK

SSB Squat

5x5x285

ALTERNATE w/

Axle strict press

5x5x143+1 push press rep per set

ASSISTANCE/CONDITIONING

Crossfit “Cindy” WOD

20 rounds of

* 5 chins

* 10 push ups

* 15 squats

w/20.4lb vest

Time: 23 minutes flat

Notes:

* Cut out any additional assistance work, as the Valkyrie was heading to work early and I wanted to see her before she left.  Truthfully, I was wiped out after Cindy anyway, and all I was really going to manage was some band pull aparts.

* Heat was a big factor.  We’re starting up a heat wave today, and it was beating me down in the garage.  I FLEW through the first 8 or 9 rounds, but started hitting a slump after that.

* Upper back was quite sore, and lower back was a little stiff.  I’m sure that’s a result of deadlifting for the first time in 3 weeks.  This entire week has been a re-introduction back into training after the hiatus.  “Softening up”, ala John McCallum.

* I could tell my SSB squat was becoming very “Conan approved” ala Jim Wendler.  Which is to say, I’m relying more on my back to carry me through vs my legs.  Given this is my strongman prep cycle, that works totally fine for me, but also cements my idea that I should rotate between SSB front squats, buffalo bar and SSB squats as I rotate through cycles of Tactical Barbell.  I really dig the idea of that approach.  I’m far less married to particular movements these days, and I’m realizing the benefits of the different movements AND the benefits of not staying with one movement for too long.  My last cycle with the buffalo bar demonstrated to me that I still “got” that low bar when I want to use it, and coming back to it every few cycles will help maintain that.

* On a similar note of rotating approaches, this week I’ve gone pure lean meat for breakfast (minus yesterday, where I fasted through breakfast), relying primarily on turkey breasts, with 1 day of canned salmon.  This was primarily in an effort to “dry out” after 2 weeks of travel eating, but I’ll say I’ve enjoyed the experiment.  I definitely don’t have the “dog with kibble” effect as I do when eating fattier meat at breakfast, but I am certainly still satiated.  Possibly even moreso, because you can only eat so much dry turkey breast before you decide “I don’t really want to eat any more of this”.   Walking away from the high fat meal, I was full and happy, whereas walking away from the lean meal I’m full but still “on”: alert and “lighter”.  And I know, from an energy intake perspective, I’m taking in less with the leaner meal vs the fattier, even if portion sizes are equated.  I’m considering re-introducing the “Feast, Famine and Ferocity” approach to coincide with Tactical Barbell’s “OMS” (Operator-Mass-Specialization) model, in that I’d have higher fat breakfasts during Mass and Specialization phases of training and leaner breakfasts during Operator blocks.  And, of course, this is combining with the “Maximum Definition Diet” as well, because I tend to just blend everything together, which would mean 1-2 carb meals a week as well, and I’d include higher fat meals at dinner time so that I’m not running fats stupidly low.  I really just enjoy the constant tinkering and experimenting: it’s fun to discover this stuff.

* Tang Soo Do last night was a decent workout.  Lotta bodyweight works, running and forms/kata/hyungs.

* Got one of the photos from my trip, of me standing on the arena floor of the Roman Colosseum.  Since it was a Disney trip, I actually wore nothing but Hercules shirts the entire time.   It was a BIG hit with the locals: Italy and Greece both loved it, and it was funny who they both “claim” him.  But I’m also posting because I’m flat out happy with how I looked.  This trip was celebrating the year I’m turning 40 (my actual birthday is in October), and I remember how my dad looked at this age and it was NOT like this.  And that I can look this way while eating the way I want to eat and living the way I want to live is ultimately hitting the hat trick of life. 

...especially given that this is a photo of my TORN bicep, haha.

 Training Log: Entry 3552

PM WORKOUT (1230)

*Tactical Barbell Operator* Cycle 2, Week 1, Workout 3

MAINWORK

SSB squat
3x5x285

ALTERNATE W/

Axle strict press from rack
3x5x143+1 push press rep per set

(6) Texas Deadlift Bar mat pulls
15+5+5x425

ASSISTANCE

Circuit superset (no rest) of

Axle curls
3x10x53
1x8x53

HLR
2x10
2x8

Band pull aparts
1x70

Notes:

* My 15 year old pug passed (Yoshi) away last night, peacefully in her sleep.  Work was awesome and gave me the day to grieve and get her affairs sorted, but in turn we didn't sleep much after we confirmed she has passed at around 0155, so rather than train at 0400 I slept in and got this done around lunch time.  Kept it to the bare essentials, since the Valkyrie is still home and I want to be near her.  This is pretty much how this day will run in the future anyway, I just intend to include more assistance work, and to perform chins in between sets of main work.  

* I DID get in 40 reps of chins during the warm ups.

* Despite the circumstances, this was actually an awesome feeling workout, most likely because I got to train later in the day when I was more limber.

* Those mat pulls feel better and better each week.  Specifically how I'm starting the pull with a leg press and finishing with a hinge, compared to my old injurious method of hinging from the start.  As much as I hated pulling with the trap bar, I'm certain that helped regroove that pattern.

* Tang Soo Do last night was a decent workout, but we'll be skipping tonight.

* Rest in Peace girl

Pictured with steak and eggs, which I made for her 15th birthday