Training Log: Entry 3612

AM WORKOUT (0400 wake up via alarm)

TACTICAL BARBELL MASS PROTOCOL GREY MAN (FINAL LIFTING WORKOUT)

Operation MILO Cycle 2, Week 3, Workout 5

MAIN CLUSTER

Buffalo bar squat (low bar)
5x3x340

Axle strict press from rack
5x3x163

SUPPLEMENTAL CLUSTER

(3) DB incline bench
4x8x70s

DB row
4x8x125

GHRs
4x8x50s

ASSISTANCE

GHR sit ups
3x10

Lateral raise
50x10lb

Chins throughout workout

Notes:

• Was dragging this morning. Felt some allergies before bed, popped Benadryl and was still feeling it in the morning. Valkyrie also reminded me that we did lunges in Tang Soo Do on Wed, and they really had my knees wrecked (I appreciate Dan John’s sentiment that those who can do lunges don’t need to do lunges, and those who can’t shouldn’t), so I was just beat. Knowing that this was the final workout gave me some consolation, and once I started things felt better.

• Went up to the full 5 sets for the squat and the press. The squats were slow, but form was solid, and press was strong.

• Didn’t have the bandwidth for my full on lateral raise work, but getting in some work felt good.

• Keg carry last night was 222.5lbs. Tang Soo Do was a moderate workout.

• Valkyrie and I are going out tonight for that whole hog live fire dinner. May not post any photos for Operation MILO, but I’ll be eating well between pulled pork, open fire grilled chicken, and possibly some off menu items as well.

 Training Log: Entry 3611

AM WORKOUT (0356 natural wake up)

TACTICAL BARBELL MASS PROTOCOL GREY MAN

Operation MILO Cycle 2, Week 3, Workout 4

“GO RUCK YOURSELF”

Treadmill walk w/20.4lb tac carrier

Speed: 3.5 mphIncline: 4.0Distance: 5 milesTime: 1hr 25min 45sec

Notes:

Woke up feeling really stiff. Combination of heavy deadlifts and a solid Tang Soo Do class last night. When I first joined, the demands of the martial art were pretty light, but as we’re getting more advanced more is being demanded of us. 3 nights in a row has me pretty stiff by the end of the week. The walk, in turn, tends to be pretty tonic.

Digestion seems to finally be in a better place. Was rough the past few days.

Weighed in at 81.1 post workout, which is pretty low. This week has been a bit unique in terms of food, so I’m not going to be too concerned about it, but something to keep an eye on. Plan is 3 more weeks of gaining with specificity, then 4 weeks of leaning out with a combination of bridge week and Operator, then back to gaining.

Keg carry was 221lbs yesterday.

 Training Log: Entry 3610

AM WORKOUT (0400 wake up via alarm)

TACTICAL BARBELL MASS PROTOCOL GREY MAN

Operation MILO Cycle 2, Week 3, Workout 3

MAIN CLUSTER

Axle bench press
5x3x246

Texas Deadlift Bar Deadlifts
10x440/200kg

SUPPLEMENTAL CLUSTER

Lever belt squat
4x8x230

Dip/axle curl superset
4x8x70/76

ASSISTANCE

Reverse hyper/standing ab wheel superset
3x15x320/3x10

Chins throughout workout

Notes:

• I was excited for this training session, which is a great sign. This is my first early morning session since Thursday of last week: I’ve had a lot of opportunities to sleep in. Despite 0400 coming earlier than I remember, I was feeling strong and able, and it shone through on the deadlifts, which were the highlight of the workout.

• I set a goal of 10 and achieved it, and shut it down at that point. I am pretty confident I could have fought for another rep, and 12 would have matched what I’ve been pulling all cycle, but this one particular workout wasn’t going to make me stronger: it was all the work leading up to it that mattered. This was more the realization of that effort, and it’s a 15lb PR from last cycle, so that’s just outstanding. To move more weight easier is exactly the goal.

• I moved my body closer to the lever belt, and it helped take some pressure off my knee.

• Keg carry yesterday was 220lbs.

• Tang Soo Do wasn’t too stressful last night, but we got all the way through our new hyung, which impressed our instructor. He talked about how our whole family is timing out to test for black belt at the same time, and he’s never had that before. I’m happy for him that we can do that.

• Digestion has been off these past few days. Wondering if Texas Roadhouse is to blame.

• Weighed 83.3kg this morning. Wednesday is an atypical weigh in day for me, but schedule is different this week, and tonight we’re doing a ham for dinner, so sodium load is going to be higher than usual for tomorrow’s weigh in. Getting data points where I can.

 Training Log: Entry 3609

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

TACTICAL BARBELL MASS PROTOCOL GREY MAN

Operation MILO Cycle 2, Week, 3, Workout 2

“ROW ROW ROW YOUR BLOAT”

21 minute recovery row

Notes:

• Had a rough time sleeping last night. Was overheating and felt like I had some heart burn. Curious if all the pork is reacting poorly. I suppose this week will be an experiment in that.

• My joints feel awesome though. Inflammation is reduced, and this recovery row really hit the spot.

• We’ve been doing a little extra Tang Soo Do practice at home these past few nights, learning our new hyungs. We have a tournament in mid-October we want to be prepared for. We’ll have a legit class tonight.

• Keg carry yesterday was 218.5lbs.

 Training Log: Entry 3608

AM WORKOUT (1000)

TACTICAL BARBELL MASS PROTOCOL GREY MAN

Operation MILO Cycle 2, Week 3, Workout 1

MAIN CLUSTER

Buffalo Bar Squat (higher bar)
4x3x340

Axle strict press from rack
4x3x163

SUPPLEMENTAL CLUSTER

(3) Incline DB bench
4x8x70s

DB rows
4x8x125

GHRs
4x8x50lb vest

ASSISTANCE

GHR sit up
3x10

Chins throughout workout

Notes:

• Have the day off for Labor day, so slept in with the Valkyrie, fasted through breakfast while we went for a donut run, and got this done when I got home. It was nice to have a few more hours to let my hips and knees warm up.

• Triples week is always nice. Goes by fast and I feel strong. I had the bar really high up on the squats and still felt solid. Elbows appreciated it.

• Didn’t do the chins between warm ups sets, to make the workout go faster, so I could get back with the family.

• Yesterday’s keg carry was 217.5. It’s been raining a ton, so I’ll see what carry conditions are like later today.

 Training Log: Entry 3607

PM WORKOUT (1400)

TACTICAL BARBELL MASS PROTOCOL GREY MAN

Operation MILO Cycle 2, Week 2, Workout 6

EMOM Stone of Steel over Bar

• 160+lb stone, 50” bar

• Pattern was 2x4, 1x3, repeat

Notes:

• Honestly wasn’t feeling this today, but after mowing the lawn and doing some other yardwork for 2 hours, I felt warmed up enough.

• This was a solid conditioning effort. Once again, more reps is getting me better technique. Along with getting my hands over the top of the stone, I did a better job popping up on my toes and getting decent extension on the stone. Felt it actually clearing the bar, vs rolling over it.

• Lower back was a little stiff coming into this. I’m sore in general. Trying to keep the nutrition going, but Mass Protocol definitely hits different.

• Already did my keg carry. Yesterday was 215, today was 216

 Training Log: Entry 3606

AM WORKOUT (0500 wake up via Valkyrie’s alarm)

TACTICAL BARBELL MASS PROTOCOL GREY MAN

Operation MILO Cycle 2, Week 2, Workout 5

MAIN CLUSTER

Buffalo Bar Squat (low bar)
5x6x320

Axle strict press from rack
5x6x153

SUPPLEMENTAL CLUSTER

(3) Incline DB bench
4x10x65s

DB rows
4x10x120

GHRs
4x10x40lb vest

ASSISTANCE

GHR sit ups
3x10

Chins throughout workout

Notes:

• Got the day off work, so slept in until the Valkyrie’s alarm and got this knocked out before getting the kiddo up and taking them out for breakfast. Got those beef short ribs on the smoker for a post training meal. Going to be a good day.

• I cut out the chins during the warm up to meet my timeline. Honestly wasn’t feeling super strong coming into this workout, but performed well enough. Learning the new stuff in Tang Soo Do is most likely beating me up a little.

• Put the bar lower on my back today. Been a good habit of higher bar for the first workout and lower for the second. Also got the 5 sets on squats and press done.

• Keg carry weight was 213.5lbs yesterday.