Training Log: Entry 3391

AM WORKOUT (0400 wake up via alarm)

**OPERATION CONAN** Occupation Phase

*Tactical Barbell Mass Protocol* Grey Man-Cycle 3, Week 1, Workout 1

WARM UP 

Roll out on a LAX ball

50x180 reverse hypers

Sets of 175, 225 and 315 on low handle trap bar lift

MAIN WORK

Low handle trap bar pull

4x8x405

SUPERSET

Axle bench press

4x8x196

SUPPLEMENTAL CLUSTER giant set

Lever belt squat

4x8x190 loaded

Weighted dips

4x8x25lb

Axle curls

4x8x58lb

ASSISTANCE

Standing ab wheels

3x10

Lateral raises

65x5lb

TOTAL TRAINING TIME: 56 minutes

BREAKFAST

Long walk w/dogs

Notes:

* Came into this feeling very pain free.  Recovery is going well.  Right knee is still buggy, but that’s just a forever thing, and all the jump kicks and similar stuff from Tang Soo Do last night wasn’t too helpful there, but through out the hard and heavy lifting of today I felt fantastic.

* Kept rest periods closer to 1 minute where possible

* Moved slow on the initial pull of 405, and after that focused on trying to move quicker on the following sets.  Also focused on getting my hips under me on the initial pull, which seemed to go a long way.  Was running into an issue where keeping chow down on the latter reps seemed challenging.

* Based on math, my bench didn’t move up on this workout, but it was still challenging enough.  

* Ab wheel didn’t explode my hips, so I feel like it still has some room for post deadlift workout.  

* Forgot my fit tracker for my walk with the dogs, so won’t get an accurate step count today, but we’ll be trick-or-treating tonight, so I’ll get in even more activity.

 Training Log: Entry 3390

AM WORKOUT (0350 natural wakeup, snooze until 0400)

Roll out on LAX ball

90x320 reverse hypers

3.5 mile/60 minute treadmill walk at 4.0 incline

2:20 hang from bar (pull up every 30 seconds)

BREAKFAST

Short walk w/dogs

Notes:

* Finding the rhythm of having a legit recovery day after the squats, vs a day where I “push” the conditioning with a little harder of a walk.  Keeping the pace and incline reasonable and just letting myself bounce back and feel strong.

* Tang Soo Do was a little intense on the hips last night, so focused on rolling them out well this morning.  I’m hoping that my discovery on the ab wheel will provide a way forward.  Got more Tang Soo Do tonight, but only 2 nights this week in general, due to Halloween.

* Chaos is the plan: my intent was to get in the 3rd workout this Saturday, since I took Monday off, but found out my kiddo has an obligation that day.  Workout may not happen, or if I do it, it’s only going to be the squats and presses.  Either situation is fine.

 Training Log: Entry 3389

AM WORKOUT (0355 natural wake up)

**OPERATION CONAN** Occupation Phase

*Tactical Barbell Mass Protocol* Grey Man-Cycle 2, Week 3, Workout 3

WARM UP

Roll out on LAX ball

Speed bodyweight squats holding onto barbell

50x180 reverse hypers

Sets of squats w/bar, 85, 175, 225 and overwarm walkout w/335

MAIN WORK

Buffalo bar Squats

4x8x280

Superset (30 second hang from bar between sets)

Axle strict press

4x8x123

SUPPLEMENTAL CLUSTER giant set

(3)Incline DB bench

2x12x60

2x12x55

NG chins

4x12 (last 2 sets stopped at 9 to regroup)

Standing ab wheel

3x10

SUPPLEMENTAL WORK

GHRs

4x27

TOTAL TRAINING TIME: 51.5 minutes

BREAKFAST

No walk w/dogs (schedule)

Notes:

* Before I get any further, I want to log that I think the ab wheels may be the sneaky culprit to my hip pain.  I got through this workout fairly unscathed, but once I started doing them, my hips started screaming, and I reflected and realized that, whereas these used to help open up my hips after compression, they seem to be having the opposite effect these days.  Going forward, I’m planning on doing hanging leg raises on squat days and ab wheel on deadlift days.  I feel like the ab wheel still helps me unlock after pulls, but after squats I think hanging will do me some good.

* Getting that out of the way, the extra day of rest I took yesterday paid off, as I came into this feeling pretty awesome, and minus a bit of nerve pain right now, I’m feeling solid.  I really tried to focus on moving quickly through the squats, because I’m fairly certain that taking them slow is a big contributor to many of my issues.  I move slow because of my knees, which, if I can get them to cooperate, will spare the hips.  Lots of links in the chain to deal with.  

* I’m loving how my press is coming back.  Slowly but surely, and that’s how I built it the first time too.

* I only upped the squat max by 5lbs vs 10 for this cycle.  Slow and steady again, but it’s progression.

* Kept very close to 1 min rest per set on everything.

* The NG chins aren’t moving much, but with bodyweight increasing, there is progression.  On that note, didn’t weigh myself yesterday, but this week is pretty wild with the celebrating and eating out so much. This will give me some time to re-establish a baseline.

* Which, on that note, I’m going to continue on my one-meal-a-day approach for the foreseeable future.  I’m really digging how it works out.  It seems I’ve abandoned feast and famine for now and am just staying on Apex Predator, but I’ll leave some room for a famine as needed.  May have to do one before my grappling competition on 8 Dec.  There’s finally another dude in my weight class.   He’s 10 years younger than me, but those are the cards I’m dealt.

* I got in 29.5k steps yesterday.  That’s pretty awesome.  I got Tang Soo Do tonight, so more activity on the horizon.

* Got in my carb up last night too with my birthday “cake”.  Had some very generous servings topped with some of that honey from Costa Maya.  And I feel awesome.   It’s amazing what quality ingredients can do.

 Training Log: Entry 3388

No food porn, but still an awesome day.  Slept off an on until about 0745, Valkyrie made me another fantastic breakfast after my 50 squats and push ups, took the dogs for a long walk, back was still bothering me, so I did my 50x180 reverse hypers and then decided to try some burpee chins to loosen it up

55 in 5 minutes.  I haven't done this in FOREVER and my PR Is 56, so I'd say conditioning is holding up pretty damn good, especially while hurt.

After that, the whole family went to a rage room and we smashed all sort of stuff for 35 minutes.  That was a blast.  Super cathartic.  Came home, took the puppy for a 20 minute walk, turned around and got to Texas De Brazil.

I found out they have a file on me there.  I showed up, was taken to my seat and found a slip of paper for our server that had my name, my most requested item (beef rib) and most requested dessert, and no joke, as SOON as we sat down we got swarmed by 8 servers.  We got picana, top sirloin, filet mignon, lamb sirloin, leg of lamb, flank steak, parmesan pork and chicken, and apparently my kiddo got some bacon wrapped filet before all that, because they sat down while the Valkyrie and I were still at the salad bar.  And soon after that came my beloved beef ribs.  I have a tendency to spend 90 minutes at Texas De Brazil when I'm there, and often the manager will come out and ask me what it is I'm wanting to have, thinking I'm holding out for something specific, when I'm simply enjoying myself.  This time, they just kept a steady firehose on me and I ended up tapping out at about the 45 minute mark.  Well played Texas de Brazil.  I even ended up leaving some rib on my plate: I was at the point where just thinking about eating them was making me nauseous, which is the carnivore cue to stop.

No food porn, but this is the menu there, for an idea of what I was putting away

Of that list, the only things I didn't consume were the BBQ pork ribs, garlic/spicy sirloin, and the sausage.  And I'm pleased I didn't eat any of those things.  I usually end up indulging and I regret it.

Came home, walked the puppy again, and then the Mrs and I went out for a walk as well.  It's 1900 and I've got 23,204 steps logged.  About to settle in and watch the Cowboys game.  Helluva celebratory week.

 Training Log: Entry 3387

PM WORKOUT (1440)

**OPERATION CONAN** Initial Shocktrooper Assault

*Tactical Barbell Mass Protocol* Grey Man-Cycle 2, Week 3, Workout 3

WARM UP
Roll out on LAX ball
50x180 reverse hypers
Sets of 135, 225, 335 low handle trap bar lift

MAIN WORK

Low handle trap bar lift
5x3x450

SUPERSET

Axle bench press
5x3x221

SUPPLEMENTAL WORK CLUSTER giant set

Lever belt squat
4x8x230

Weighted dips
4x8x57.5

Axle curls
4x8x71

ASSISTANCE

3x10 standing ab wheel

Notes:

* After sleeping in due to the knee pain, I managed to squeeze this in cutting out of work early before I had to pick up the kiddo.  In turn, I blitzed through it.  1 minute rests through out.  My right hip got achy on the first set of the pulls, and it was hurting pretty bad from a nerve perspective at the end, but it's been a few hours now, and I'm feeling pretty solid.  Compared to where I was 2 days ago, it's a huge victory, but I imagine I'm going to forego mat pulls this week.

* Just pleased I got all the way through this cycle.  I'm seeing the results.  Loving this protocol.

* Got some walking at the zoo in my future.

From the "Operation Conan" side of the house, we ordered out tonight.  

I got 2 sidekicks of ribs at Texas Roadhouse, cashing in a birthday voucher for 1 free sidekick, and using some creative strategy in ordering to get the second one at a discount, which was cool.  Alongside it are the usual suspects of cracklin, grassfed cottage cheese and scrambled eggs, and I topped the ribs with some grassfed ghee and sour cream as I ate them.

 Training Log: Entry 3386

AM WORKOUT (0400 wake up via alarm)

Roll out on LAX ball

85x320 reverse hyper

3.5 mile/60 minute treadmill walk at 4.0 incline

2:30 timed hold w/pull up every 30 seconds (12 second PR, realized I logged previous PR incorrectly)

BREAKFAST

Short walk w/dogs

Notes:

* My back is feeling a lot better.  Still not 100%, but a very significant return.  I imagine I merely strained it yesterday vs re-triggered my nerve issue.  Rolling it out and reverse hypers go a long way toward restoring it, and moving around last night in Tang Soo Do was good as well.  Movement is the medicine.  However, on that note, I wasn’t as mobile as yesterday, so I couldn’t pull off my Andy Hug axe kicks during sparring.  I managed to still beat one of the black belts in a close match wherein they fouled out due to kicking me in the back during a spin kick after we went into overtime, but on my second round I lost by points against one of the other black belts in another close match.  Got one more class tonight, and a bonus class on Saturday.

* My instinct to push the conditioning harder earlier in the week so I could use today as a recovery day was well founded.  Keeping this easy was exactly what I needed, and I could feel myself unlocking as time went on.

* Realized I’d misreported my previous PR on the time holds: it was 2:18 vs 2:48.  Today was the first time I crossed into the 2:30 realm, which is still awesome.  

* Work schedule should finally lighten up after today, which can mean a bit more time to walk the dogs after breakfast.

 Training Log: Entry 3385

AM WORKOUT (0400 wake up via alarm)

**OPERATION CONAN**: Initial Shocktrooper Assault

*Tactical Barbell Mass Protocol*: Grey Man-Cycle 2, Week 3, Day 1

WARMUP

Roll out on LAX ball

50x180 reverse hyper

Sets of Bar, 85, 155, 225 and overwarm walkout of 335 for buffalo bar squat

MAINWORK

Buffalo bar squat

5x3x315

SUPERSET

Axle strict press

5x3x138

SUPPLEMENTAL CLUSTER giant set

(3) Incline DB Bench

4x8x65

Weighted NG chin

4x8x17.5

Standing ab wheel

3x10

SUPPLEMENTAL WORK

GHRs

4x30

TOTAL TRAINING TIME: 50 minutes.

BREAKFAST

Stupidly short walk w/dogs

Notes:

* My hips/glutes were on fire with today’s squats.  Lost a lot of the goodwill I’d built up prior to this point: just very stiff and painful ROM, very “like old times” feeling.  However, it’s a lot more muscular than nerve.  I do wonder if sparring the night before played a role: I was focusing much more on being light on my feet and bouncy, and getting in a lot more flowing kicks.  Still made it through the workout, and my strategies of squatting out of the bar on the rack and hanging between rounds is paying off well.  The GHRs are the end actually did an outstanding job of “unlocking” my hips as well, which makes me wonder if they should be part of my warm-up.  

* Speaking of GHRs, doing 120 of them is pretty bonkers, but I can’t argue with the results.  I MAY add some weight to them next cycle, but the high reps are playing pretty nice for now.

* Kept rests close to 1 minute throughout the workout

* DB press was very strong today, and chins had a good showing as well.  I think I’m recapturing some lost strength finally.  Big part of that is eating well enough to support it, I’m sure, but this progression model has been pretty logical and sustainable for me.

* I dig how I’m set up for the future so far on this.  I like that I only have to squat once this week, and next cycle, when I DO have to squat twice on the heaviest week, it will be for 4 sets per workout vs 5, which seems more tolerable.  

* I shamelessly cashed in my free birthday wings as Buffalo Wild Wings for pickup later today, and will include that in my Operation Conan meal, which will be another leftover’s night repeat.  More sparring on the radar tonight.  I made it into the second round of our tournament last night, wherein I got to spar the Valkyrie again.  She got in a bodykick for 1 point and rode that out until the end of match time.  Was a good opportunity for me to try out some sneaky footwork stuff.

 Training Log: Entry 3384

AM WORKOUT (0400 wake up via alarm)

Roll out on LAX ball

85x320 reverse hyper

3.5 mile/60 minute walk on treadmill at 5.5 incline

2:48 hang from bar, pull up every 30 seconds (18 second PR)

Notes:

* No walk with dogs: schedule is still compressed this week.

* Hips were a little stiff this morning, but the hypers and walk seemed to sort it out.  

* Upped the incline on the walk.  Still trying to not become a walking champion here, but I feel like the incline actually helps the hips.  On that note, I decided that, while I still have pain, I’m not going to try to pursue weighted walking.  This is ultimately going to be a recover operation vs increase my conditioning.  Funny enough, I actually have Tang Soo Do to accomplish the latter these days.  Which, on that note, it’s sparring week, so I’m pretty amped.  We have that on top of physical testing requirements, and we’re actually going to go 4 days this week, because we’re doing a special Halloween class on Saturday.  I’ll be dressed up as Scorpion from Mortal Kombat.

* That hang from bar PR was unexpected and awesome.  Hands were sweaty to start, so I was in a good way.  I really wonder if those little 30 second holds on my squat day are actually contributing to this.

* Oh my goodness the gods of gaining have smiled upon me: I was just notified that I won a free steak dinner a month for a year at my local Texas Roadhouse from a contest I entered earlier in the month.

It's a good birth month for me.

 Training Log: Entry 3383

AM WORKOUT (0353 natural wake up, snooze until 0400)

**OPERATION CONAN**: Initial Shocktrooper Assault

*Tactical Barbell Mass Protocol*: Grey Man-Cycle 2, Week 3, Day 1

WARM UP

Roll out on LAX ball

50x180 reverse hyper

Sets of 175, 265 and 355 low handle trap bar lift

MAINWORK

Low handle trap bar pull

5x3x450

SUPERSET

Axle bench press

5x3x221

SUPPLEMENTAL CLUSTER giant set

Lever belt squat

4x8x235 loaded

Weighted dip

4x8x57.5

Axle curls

4x8x71

ASSISTANCE

Standing ab wheel

3x10

Total training time: 51.5 minutes

BREAKFAST

Stupidly short walk w/dogs

Notes:

* This is absolutely my favorite week of the program.  Despite it being the heaviest, triples after weeks of 8s and 6s are a breeze.  It’s a little gift from K Black: from a logic perspective, you’d assume we’d be doing sets of 4 to go with the pattern of go up 5% and drop reps by 2, so to drop by 3 is honestly recharging.  

* I screwed up hand placement on the first 2 sets of pulls, but was able to hold on and get the rep in.  Bar was tipping forward.  On the 4th set, I noticed a significant reduction in speed on the initial pull, and the 5th set was similar.  Most likely playing cautious with my hip, which felt awesome during the workout and currently feels good.  I think a weekend away from doing stupid stuff helped.

* Kept rests as close to a minute as I could as applicable.  Very much still digging what I have for my supplemental cluster here.  Lotta value added with those belt squats.

* Weighed in at 81.9kg (180lbs).  This is a post workout weigh in.  That’s a good jump, but once again, not quite apples to apples, since my carb up meal was last night whereas this is typically my MOST depleted weigh in.  But still, seeing a positive trend there.  

* On the discussion of post carb: last night was 2 moderate servings of spaghetti with bison meat sauce, 2 breadsticks, 3 fried eggs, and then 3.5 large servings of my wife’s oatmeal pumpkin bars topped with some honey from Costa Maya.  This was actually a preview of my birthday cake this year: she’s going to make a brownie pan of this recipe, we’re going to put some candles in it, blow it out, and cut it up like a cake to eat.  I’m incredibly excited about that development.  Might even employ some honey icing.

* And discussing future Operation Conan meal developments, kiddo and I are on my own tonight, so I’ll be doing surf and turf, ala some Piedmontese grassfed New York Strips and some sardines.  Also planning on eggs, cottage cheese and craklin’ of course: can’t beat the classics.  I also have a lot of birthday goodies to cash in, since I’m signed up for some many food services, to include some free wings at BWW and some free ribs at Texas Roadhouse.  It’s a good time to be gaining.

 Training Log: Entry 3382

AM WORKOUT (0400 wake up via alarm)

**OPERATION CONAN**: Initial Shocktrooper Assault

*Tactical Barbell Mass Protocol*: Grey Man-Cycle 2, Week 2, Day 3

WARM UP

Roll out on LAX ball

50x180 reverse hyper

30 second hold at bottom of squat

Sets of bar (30 second hold at bottom), 135, 225 and overwarm of 335 on squat

MAIN WORK

Buffalo bar Squats

5x6x295

Superset

Axle strict press

5x6x128 axle

SUPPLEMENTAL CLUSTER giant set

(3) Incline DB bench

4x10x60

NG chins

4x10x10

GHRs

4x27 (off camera)

ASSISTANCE

Standing ab wheel

3X10

TOTAL TRAINING TIME: 53 minutes

BREAKFAST

No walk today (schedule)

Notes:

* Was very pleased with this morning’s performance. This was a repeat of Monday’s workout, but given that this was first thing in the morning, the context changes, and I handled everything well. Weights were manageable and I felt strong, and started and ended without pain.

* Kept rests close to a minute for the main and supplemental work.

* Upped the weight appropriately on the DB bench, and only had to rest for 1 set of the chins. Things seem to be improving there.

* 30 second hanging from bar during the rests on the main work. Seems to be helping with spinal decompression and getting in some sneaky grip work.

* Work schedule is going to be busy for the next few days, to include the weekend. It was honestly a good time to try this experiment of one meal a day, because it means I can just rely on Metabolic Drive while at work.

* Tang Soo Do was intense again last night. Lots of running and bodyweight exercises.

 Training Log: Entry 3381

AM WORKOUT (0350 wake up via dog, snoozed until 0400)

Roll out on LAX ball

80x320 reverse hypers

3.5 mile/60 minute treadmill walk at 4.0 pace

2:30 hang from bar, pull up every 30 seconds

BREAKFAST

Long walk w/dogs

12+k steps before 0730

Notes:

* Tang Soo Do last night was a legit challenging workout.  We’re a month out from belt testing, and though  my family isn’t eligible, we still participate in the testing prep, which includes a physical testing portion comprised of jumping jacks, sit ups and push ups.  I do my best to use a strict style on all of these, and when combined with the jumping jacks, sit ups and push ups we did as part of the warm up as well, my abs were cramping really fiercly on the sit ups.  Then, it was “wildcard cardio” week, and the entire class was comprised of working combinations on the bag and various bodyweight exercises, so after an hour we were smoked.  I bring all this up to highlight that there are more recovery demands being placed on me than originally intended and, in turn, I made this workout very much focused on recovery vs pushing hard.  Kept incline and pace at a comfortable level.  We have 1 more TSD class tonight, which most likely won’t be as active, but still recovery demands, and tomorrow is my squat day, which tends to tax me pretty well.

* This worked it’s usual magic: I came out of it feeling better than how I started.  My knees were pretty shot from a lot of jumping during Tang Soo Do, and I’m feeling better now.  Also happy to repeat that 2:30 hang.  I’m thinking those short 30 second hangs I’ve been doing between sets on the squat day may be paying off there.

* I forgot that I’ll be working this weekend, which means I’ll actually be extending my fasting/OMAD approach for a few additional days.  So far, I’m enjoying this experiment from a lifestyle perspective.  I really dig being able to just go to town on my one meal at the end of the night.  Being in a gaining state really makes this work well, because there’s really no wrong choice to make once it’s time to eat, I just have to make sure it’s a lot of food.  The real telling point will be to check the scale and the workouts after this.  It’s technically deviating from Apex Predator, as I’m in the leanness category that WOULD call for a few midday meals and some calorie cycling, but this isn’t a forever thing.

 Training Log: Entry 3380

AM WORKOUT (0357 natural wake up, snooze until 0400)

**OPERATION CONAN**: Initial Shocktrooper Assault

*Tactical Barbell Mass Protocol*: Grey Man-Cycle 2, Week 2, Day 1

WARM UP

Roll out on LAX ball

50x180 reverse hypers

Sets of 135, 225 and 315 on trap bar pull

MAIN WORK

Low handle trap bar lift 

5x6x425 

SUPERSET 

Axle bench press 

5x6x206 

SUPPLEMENTAL CLUSTER 

Belt squat (Fringe Sport Mammoth belt squat) 

4x10x200 

loaded Dips 

4x10x40lb 

Axle curls 

4x10x53

ASSISTANCE

Standing ab wheel

3x10

Lateral raise dropset (35x10lb, 35x5, 35x2.5, 35xEmpty Hands)

20 band pull aparts

Total training time: 58 minutes

BREAKFAST

Short walk with dogs

Notes:

* That first set on the trap bar pulls was stupidly hard, to the point that I kept re-running the plate math in my head to make sure I had it right.  My right hip was on fire the entire time too.  After that, everything felt awesome and I felt strong again, so perhaps just a fluke.  I imagine part of it was I approached it gingerly, as my left hip flexor has been a little funky and, in turn, I didn’t really have my hips under me at the start of the pull.  But when it was over everything felt awesome, and a few hours later I’m pain free, so the victories keep rolling in.

* This was a slower workout in general.  It’s the heavier of the two days, so it tracks.

* I still hit the uprights/j-hooks on my right side when benching.  I imagine it’s because that’s the shoulder with the torn labrum/multiple dislocations, so it doesn’t track the same as the left side.  

* I do think I may be coming into this underfed.  Since I’m only doing 1 meal a day this week, I gotta make sure it’s a BIG meal.

* Tang Soo Do was a pretty solid workout yesterday.  I think I’ve figured out what the hell they’ve been meaning about needing to “relax” during the hyungs: I’ve always performed with my shoulders hunched.  It’s a habit from fighting as a crouch fighter.  Focusing on relaxing them.  Also noticed I was able to get in some solid height on my kicks: my hips opening back up has been helpful.  We’re back to 3 nights a week of training, so Tues/Wed/Thurs will be the schedule.  

* I tried my morning green tea with a little bit of beef bone broth and salt this morning rather than my normal flavored electrolyte mixture and I’m a big fan of it.  Going to make that switch.  The broth and salt will contain a good amount of electrolytes.  That all said, my bicep was cramping up pretty bad at TSD last night, and it’s the one I HAVEN’T torn, so I’m going to do my best to keep my eye on that.

* Got to see the carb magic this morning: abs were STUPIDLY deep cut post workout.  A 2 week gap on refeed followed by a pretty dramatic refeed is a good combo there.

 Training Log: Entry 3379

AM WORKOUT (0350 natural wake up/snooze until 0400)

Roll out on LAX ball

80x320 reverse hyper

3.5 mile/60 minute treadmill walk at 5 incline

2:30 hang from bar, pull up every 30 seconds (15 second PR)

BREAKFAST

Short walk w/dogs

Notes:

* I’m back on schedule after travel and, in turn, really want to focus on recovery because things are going to get hard and heavy, so kept the speed consistent and just upped the incline from last time.  Feels good on my hips.  My left hip flexor is a little angry right now, which is an improvement from the pain on the right side, but still something I need to keep aware of.  

* I still look forward to these training days.  Really just dig this plan.

* That PR on the hang from bar was pretty awesome.  I definitely want to keep this regularly programmed into the training.  Very low effort and high effect.

* Already seeing/feeling the carb magic.  It’d been 2 weeks since my last carb-up, so I imagine this will be even more dramatic than last time.  Once again, it’s awesome how I actually experience satiety from the meal and don’t feel a compulsion to binge.  I enjoy the food, eat my fill, and then walk away ready to get “back on the program”. 

* Which, on THAT note, this is going to be a week of fasting focus/Velocity Diet.  And not because of the above meal, but because my Valkyrie is teleworking this week, so I have no one to eat lunch with.  It’s much simpler to pack Metabolic Drive than make a meal for myself, and without someone to eat with I have no real incentive for a “real meal” for lunch, so I’m just going to PSMF up until my end of day meal Tues-Fri, and then eat a BIG end of day meal.  I’m excited for this: it’s how I’d prefer to eat, if given the choice.  I’d rather feast WHEN I eat than have small meals.  Kinda why the warrior diet always appealed to me.

Training Log: Entry 3378

AM WORKOUT (1100, day off work, trained around lunch)

 OPERATION CONAN: Initial Shocktrooper Assault

*Tactical Barbell Mass Protocol*: Grey Man-Cycle 2, Week 2, Day 1

https://www.youtube.com/watch?v=crw-NybxEcw

WARM UP 

Roll out on LAX ball
50x180 reverse hypers
30 second squat stretch
Sets of Bar (w/30 second stretch), 85, 195, 245 and overwarm walkout with 335

MAIN WORK 

5x6x295 squats 

Superset

5x6x128  axle strict press

(Hang from bar for 30 seconds between press and squats)

SUPPLEMENTAL CLUSTER 

3x10x55/1x14x55 incline db bench

4x10x10lb NG chins

4x27 GHRs (off camera)

ASSISTANCE 

3X10 standing ab wheels

TOTAL TRAINING TIME: 48 minutes

Notes: 

* Keeping this brief for now, but got this in after breakfast before lunch.  Day off due to federal holiday.  Kept rests short and really crushed this workout.  Hip was feeling great and I could move fast.  Really just strong in general.

* Forgot to advance the incline DB bench weight, realized it toward the end, so went for max reps on the final set to compensate.

* I'd say based on the youtube thumbnail Operation Conan is a success so far.  I weighed in today at 80.6 kg, which is a dropoff from 81.4 2 weeks ago, but between travel and that weigh in being artificially high, I'm trending in a positive direction.

* Got in a LOT of leisure walking today.  About 6+ miles total, all outside in the sun.  Walked the dog 3 times and went on a family walk.

* Today was the carb up meal: 2 generous servings of a rigatoni casserole with Italian sausage, 2.5 pieces of garlic bread, and 4 of my wife's wonderful pumpkin snickerdoodles with some honey (the local stuff and the stuff from Cozumel) and fairlife skim milk.  We went out for breakfast, which was at First Watch, where I got a bacon and jack cheese omelet with butter and sour cream, 2 sunny side up eggs, a pork sausage and some bacon, and for lunch I had 5 patties from Culver's with butter, and the majority of my kid's leftover triple cheddar burger (I ordered a double, they put on an extra patty, never correct your enemy when they are making a mistake).

 Training Log: Entry 3377

No food porn photos today, but still an awesome day.  We got up early-ish so we could spend more time with my in-laws before they took off.  Got in my 50 squats and push ups, Valkyrie made me my typical weekend breakfast, we saw off the in-laws, and I fasted through lunch.  I was still pretty satiated from dinner the night before, and breakfast had me in a good way.  Took the family through the Culver's drivethrough on our way to the Back to the Future musical though, so I got what was leftover of my kiddo's double cheddar burger.

Went to our favorite local Hawaiin BBQ place for dinner, and I got a loco moco (very light on the gravy, like 1 forkful), along with kalbi ribs and some bbq chicken.  Very clutch.  In general, I underate today for Operation Conan, but it's setting me up for a BIG meal tomorrow, as I'm breaking in my smoker with a LOT of ribs.

I also got in a fair amount of walking, and I got to do my mat pulls today, feeling about 95% back to normal now.

13+6+3x405 off of 6 mats.  I MIGHT have had a 14th rep on that first pull, but this was still a big victory for me.

Started looking to the future.  I have a cruise that leaves on 28 Dec.  This means, sticking with Tactical Barbell, I can get in five 3 week cycles total (counting the one I've already done) before that cruise, which I can consider a bridge week.  K Black recommends 4 3 week cycles of General Mass, followed by a bridge week and then 2 3 week cycles of Specificity.  I'm intending on deviating from that, and doing the five cycles of General Mass, bridge week on the cruise, come back to specificity.  

Once again: I am so excited to see this through.  I love feeling this way.

 Training Log: Entry 3376

AM WORKOUT (0400 wake up via alarm)

Roll out on LAX ball
75x320 reverse hyper
60 minute walk on treadmill at 3.5mph pace and 4.0 incline

BREAKFAST

Short walk w/dogs

Notes:

* Day off work today and I had some physical chores to knock out (taking the leftover wood from our deck project, loading it in the pick up and dropping it off at the dump) and was feeling pretty sore from this week, so I made this a legit recovery walk and just kept it light and easy.  The reverse hypers still worked their magic.  My hips ache, but not to an unreasonable amount.

* May try to get in another walk today.  Weather is good and sun is out.

 Training Log: Entry 3375

AM WORKOUT (0400 wake up via alarm)

OPERATION CONAN: Initial Shocktrooper Assault

*Tactical Barbell Mass Protocol*: Grey Man-Cycle 2, Week 1, Day 2

Low handle trap bar lift 

5x8x395 

SUPERSET 

Axle bench press 

5x8x196 

SUPPLEMENTAL CLUSTER 

Belt squat (Fringe Sport Mammoth belt squat) 

4x12x180 

loaded Dips 

4x12x20lb 

Axle curls 4x12x48

ASSISTANCE

Standing ab wheel

3x10

33x10lb lateral raise

Total training time: 54 minutes

BREAKFAST

Moderate walk w/dogs

Notes:

* Each and every workout is the best one I’ve had. Perhaps that’s the silver lining when you start the program really beat up.  The first time I ran this week, I basically self-destructed each time I put the weight down with the trap bar, and I’d have the world’s slowest initial rep to mitigate pain and prevent re-triggering the issue.  Today, I felt very confident in breaking the weight off the floor, to the point that I was able to regrip on the 4th set when the weight tipped too far forward and get in another rep off the floor.  No twinges or feedback from my back on this, and, in turn, I tore through this workout and felt strong. 

* Bench weight was perfect.  I miscalculated the first time I did this.  Got some room to grow.  With the dips, I was going too light, and this was still fairly easy, but more challenging than bodyweight.

* Still playing it fast and loose on the belt squat.  I’m really happy I can include this movement though.  Great to get in more squatting.

* I’ve been a very good boy as far as program compliance goes.  Those lateral raises are the only deviation.  It’s honestly nice to have something so structured that I can shut off my brain and just get done.

* Tang Soo Do wasn’t too terribly active last night, but enjoyable.  We got to make up our own one-step self defense protocols.  At one point, the Valkyrie stopped defending and just wanted to try to stump me when it came to escaping from grabs, which was a blast.  Broke out a lot of Bas Rutten self-defense style stuff.

* Schedule is still a little screwy with travel: this is the final lifting workout of the week, despite only being 2 workouts.  I’ll get in a mat pull on Saturday, and get in walking on Friday.  I have the day off on Monday as well, but I’m going to see if I can finagle getting in a lifting workout in the afternoon on that day.

* On the Operation Conan homefront for meals, last night we went Bavarian…esque.  

For the Valkyrie and the Kiddo, we had some soft pretzels to go along with some sausages (which I’m going to offend my Bavarian/German/Austrian audience when I admit that, for the kiddo, it was a Hebrew national hotdog).  Valkyrie is using “Factor” meal prep, and with that got some bison, pork, cheddar jalapeno sausages as a protein add on, so I grilled those up, and also threw in some Teton Waters grassfed beef polish sausages and some of those organic grassfed hot dogs I like, all 3 of which are on my plate, alongside some pastured sunny side up eggs, grassfed cottage cheese and pork cracklin’.  I ended up having 1 more hot dog after this.  I REALLY think that the cottage cheese is a fantastic lever for mass gain.  It’s cheese, yes, which makes it hyperpalatable to me, but it’s so jacked up in protein compared to conventional cheeses that I feel it alters ratios in a beneficial way.  I’m still trying not to overconsume it, but adding it to every meal seems to be working well.  

* Which, on the topic of working well, caught myself post-pump and I’m filling back out again.  Spending the summer getting lean was a positive move for sure, and definitely set me up to gain, but I was very stringy at the end.  It’s good to look more like how I feel.

 Training Log: Entry 3374

AM WORKOUT (0352 natural wake up, snooze until 0400)

Roll out on LAX ball

75x320 reverse hyper

60 minute treadmill walk at 4.0 incline

First half mile was at 3.5 pace, then each half mile went up by .1 until the 3 mile mark, then did .25 miles at 4.1, then the remainder of time at 3.5 to get in 3.73 miles in 60 minutes.

BREAKFAST

Short walk w/dogs

Notes:

* This continues to be one of my favorite parts of the program: it’s always just what I need when I need it.  I woke up quite sore from yesterday’s training, specifically in my glutes, hamstrings and quads.  Rolling out helped, and then movement was the medicine.  Once again, said I was going to take it easy, which is why I started at 3.5, but I saw a portal and jumped through it, ala Jon Andersen.  By the time it was done, I felt restored.

* Outside the scope of this workout, but I also really appreciate the simplicity of execution on this.  I set up the gym the day before the workout, to speed up my mornings, and it’s awesome only needing to get 2 bars set up.   

* Reverse hypers continue to be very restorative.  

* Tang Soo Do tonight.  We signed back up for 3x a week, which will start next week.  Valkyrie has her fire lit up on getting after more rank, and my kiddo wants to be able to defend their crown.  I think I might actually try to conquer this whole “loosen up” thing I keep getting told to do during my hyungs.

 Training Log: Entry 3373

AM WORKOUT (0359 natural wake up)

**OPERATION CONAN: Initial Shocktrooper Assault**

*Tactical Barbell Mass Protocol*: Grey Man-Cycle 2, Week 1, Day 1

WARM UP

Roll out on LAX ball

50x180 reverse hyper

30 seconds at the bottom of a squat

30 seconds at bottom of squat w/bar on back

Sets of Bar, 85, 175, and 225 for warm up, overwarm walkout w/335

MAINWORK

Buffalo Bar Squat

5x8x275

Superset

Axle strict press

5x8x118

SUPPLEMENTAL CLUSTER giant set

(3) Incline DB bench

2x12x55

2x12x50

NG Chins

4x12 (first 2 sets no break up, then stop at 10 and stop at 9 for next 2 sets)

Standing ab wheel

3x10

SUPPLEMENTAL EXERCISE

GHR

4x24

Assistance

50 band pull aparts

Total training time: Approx 50 minutes

BREAKFAST

Short walk w/dogs

Notes:

* Best I have felt in a LONG time. No pain, and as such, I learned how pain begets pain and the opposite as well. Because my hips ached so much, I was moving really slow on the squats, which was putting a lot of stress on my knees, which caused my knees to ache. Since I could move faster through the eccentric today, my knees felt better. I’m still going to keep up the rehab, as it will now be prehab. But last cycle, this workout crippled me and I seriously wondered if I’d have to scrap the program, so this was a great sign.

* Kept rests close to 1 minute on the main work until the final set, which was more around 90 seconds for the squats. Kept it close to 1 minute for the supplemental work as well.

* The DBs were a bit too heavy for all 4 sets, but this is still progress to do 2 sets at a heavier weight. I can try to Hepfield this and just keep using heavier weight on more sets until I eventually get it on all 4. Similar progression for the chins.

* I realize that hip flexor pain I was feeling on my left side might actually be from the GHRs instead of the squats, as I triggered it during that movement. I need to ensure I remain diligent through the execution of it.

* My dog is enrolled in daycare now, so I’m not getting as much walking in the morning. Something to factor in.

* Tang Soo Do tonight. 1-step week, so it tends to be a little less physically intense.

Training Log: Entry 3372

Final travel day.  Good chance I lost a little weight on the trip.

But also: can you imagine getting to eat like I ate on this trip and your biggest issue is being too lean when you get home? This is living.

Which, on the topic of eating, I got in a can of sardines at 0600 for breakfast

5 patties from Wendy's for lunch. $1.29 per patty: what a deal!

Texas Roadhouse to go for dinner. 2 sidekicks of ribs, with grassfed cottage cheese and pork cracklin

Operation Conan is a success.  The Recon and Scouting phase is over: tomorrow is the Initial Shocktrooper Assault

Also, still managed 50 squats, 50 push ups, and over 11k steps today.

And forgot to mention it before, but on Saturday I did a 2 minute hang from bar challenge, just because I could

 Training Log: Entry 3371

Quick recap of where I've been.  Left on Friday to drive to Wisconsin Dells for a Tang Soo Do tournament on Saturday.  We stayed the day on Sunday, and we're driving home tomorrow.  Friday, Sat and Sun I woke up and started each day with 150 prisoner squats and 100 push ups by doing 10 rounds of 15-10.  Beyond that, the only activity was walking and what I did at the tournament.

Tournament went poorly.  I took last in Weapons, Forms and sparring, and I withdrew from breaking because they changed the rules DURING the rules meeting and said we had to include a foot technique in our creativity break, which was not going to work with the bread I had put together, and I was just pretty pissed off with the organization at that point.  But I got to participate in a "team sparring" event, which was a blast.  We were on teams of 3, a member of each team would face off against another in 1 on 1 sparring for a single 90 second round, goal was to score as many points as possible in the time limit, and contact was permitted, not still not hand strikes to the head.  

Contact was PERMITTED, but it was still in a quasi-state where "excess" contact was frowned on.  I don't do great under those rules, but I went up against a 2nd degree black belt that had tooled an equal ranked black belt from another team with the same technique: spin hook kick to the back of the head.  I came in with 2 goals: shut him down and score A point.  And I did exactly that.  Everything he'd spin, I'd either move off angle, close the distance, or flat out kick his leg back down, and eventually he had to put away his favorite toy and fight me on my own stupid terms instead, which he wasn't as comfortable in.  I scored at least one point with a body punch, and possibly some more, but I came in 5 ranks below this person sparring in a style that is still alien to me: I walked out smiling.  I even ate a kick to the face and felt so goddamn alive from that.  I really miss for real sparring, and the grappling I do sorta scratches that itch, but it would be nice to bang again.  Also, our team on Bronze, so that was cool.  I was part of a team of patched together dudes who didn't have enough folks from their school to form a team, and one of those members included a random Second degree black belt who asked if it was ok if he joined my team, and it totally felt like that scene from "Sidekicks" where Chuck Norris joins the team with River Phoenix.

The feedback I got for the forms is what I always get: I'm too stiff and I need to flow more.  Years of lifting, where being stiff is a boon (outside of the ballistics) is hard to overcome, and I'll have to decide if I care enough to do it.  In sparring, my head wasn't right.  My family had a medical emergency in between my open hand form finishing and sparring starting, which everything is fine now, but I really just wanted to be done at that point.  I also got kicked in the groin and the other dude was given a POINT for doing that vs losing a point.  I probably should have sold it, but again: I just wanted to be done at that point.

It was still an awesome tournament though, because my kid actually won the championship cup.  They placed the top in the age category amongst the ENTIRE competition: not just in their own individual division.  They came home with 2 gold medals, 1 silver (silver in sparring), and the Cup.  They're absolutely over the moon and I couldn't be prouder.

I get back on Monday, and will lift on Tuesday.  I am legit excited about training.  I can't wait to get back to it.  Been a LONG time since I've felt that way.  Really, my headspace is in a great spot.

I'm also excited because my Ninja Woodfire XL came in the day before we left, so I have that at home waiting for me.    

Diet was awesome for the trip.  Didn't skip a beat.  Only issue was some slight undereating: I fasted through lunch for quite a few days, but when I could eat, I'd eat big.  Highlights include a truckstop that served dry rub only ribs and a REALLY awesome breakfast buffet at the place we were staying at.  Some photos below.

The Ribs

Brisket and half a chicken for dinner

A standard breakfast at the buffet (rounds 1 and 2 pictured)

Dinner on saturday: double cheddar burger with brisket

Dinner on Sunday: Double cheddar burger with a fried egg, pulled pork and bacon

I was in Wisconsin: had to have cheese. 

 Training Log: Entry 3370

AM WORKOUT (0400 wake up via alarm)

**OPERATION CONAN** Recon and Scouting

Roll out on LAX ball

70x320 reverse hyper

3.7 mile/60 minute treadmill walk, first 1.5 miles at 4 incline, second 1.5 at 4.5, final .7 at 5

2:15 hang from bar with pull up every 30 seconds (new PR)

BREAKFAST

Longer walk w/dogs

14232 steps before 0740

Notes:

* This should conclude the Recon and Scouting phase, with next week being the initial assault wave/shock troop phase.  I’m only getting in 2 lifting workouts this week, but that technically falls within the scope of “Fighter”, so I did one TB workout instead of another, which still works.  2 decision points driving this.  My left hip is still a little achy from the squats, which, in and of itself, isn’t too concerning, but given I have a Tang Soo Do tournament on Saturday and a clinic on Sunday, I’d prefer my hip to be in a more functional state so I can kick above my waist, and trying to cram in a workout beforehand is going to make the 7ish hour drive miserable, put me in a compromised state of recovery, and reduce my effectiveness.  What would I gain from the workout?  Some sort of muscular stimulus.  With no lifting competition on the horizon, the decision is easy, but I’m also pretty proud of myself for making it, because not long ago I would have unquestionably fit this in somehow.  And, upon my return from the tournament, it will be another 2 days of lifting that week vs 3, since I get back on a Monday, but I’ll use that to break in to the next phase, where I’ll be using 5 work sets.

* These walk workouts can’t be skipped.  They’re doing awesome things for my recovery between workouts.  I’m also noticing that, typical me, I keep progressing these workouts.  I told myself this morning I was just going to take it easy, and instead I used a higher incline than last time.  The goal is NOT to become a champion walker, but I’m at least making it a point to breathe through my nose the entire time, which is autoregulating me.  Meanwhile, walking fast on an incline does seem to be helping with aches and pains.  I remember Dan John said walking backwards uphill was good for knees too: I’ll have to give that a try.

* The PR on the hang was pretty cool.  It’s such an easy way to build/maintain grip strength.

* We skipped Tang Soo Do last night: kiddo seemed like they were coming down with a bug, and we wanted them to be rested and recovered for the tournament.

 Training Log: Entry 3369

AM WORKOUT (0410 wake up via alarm, late night last night, slept in)

**OPERATION CONAN** Recon and Scouting

*TACTICAL BARBELL MASS PROTOCOL* Grey Man-Week 3, Workout 2

WARM UP

Roll out on LAX ball

50x180 reverse hypers

Sets of 135, 225 and 315 on trap bar

MAIN WORK

Low handle trap bar pull

4x3x450

SUPERSET

Axle bench press

4x3x221

SUPPLEMENTAL CLUSTER giant set

Lever belt squat

4x8x205 loaded

Dips

4x8x50lb

Axle curls

4x8x66

ASSISTANCE

Standing ab wheel

3x10

Band pull aparts

1x50

Lateral raise dropset

35x10, 35x5, 35x2.5, 35xEmpty hands

TOTAL TRAINING TIME: 52 minutes

BREAKFAST

Short walk w/dogs

Notes:

* Best training day I’ve had all cycle.  No pain at all in the right side, and no feeling like I was going to self-destruct upon setting the weight down.  I was able to hold my brace for the entire set on all the trap bar lifting.  My left hip is a little buggy, and I honestly think it’s a bit of overuse from all the reverse hypers I’ve been doing to heal the right, but I’m willing to take that.  Felt strong today, and, in turn, could move VERY fast through the training.  If I capped it after the pull aparts (which is to say, without deviation), I’d have finished in 45 minutes.  I honestly did not anticipate the heaviest week being the week I enjoyed the most, but the shorter rep sets really are nice.

* Kept it close to 1 minute rests for all the main work and the supplemental giant set.  

* Breaking the weight off the floor was SLOOOOW, but part of that is confidence and part of that is training first thing in the morning.

* My warm-up isn’t as diligent was it’s been, but still effective.  Trying to find a balance there.

* Looking forward, I have a travel day on Friday, and I’m not sure if I’m going to get up early to get in the final workout of this cycle or not.  I have a few different COAs, and one is to do just that, the other is to wait until I get back from our tournament and hit the workout on Tues/Weds, and the other is to just skip the final workout and start the next cycle upon my return.  If I take THAT COA, I’ll then be in a situation where I could only get in 2 workouts on THAT calendar week, assuming a schedule of lifting every other day.  And I may just do that and then get back to the schedule on the next week.  Joy of the Recon and Scouting phase: I can screw around.

* Also on that topic, my progression plan is to spend the next cycle with the same weights for the main work, but to move from 4 work sets to 5.  For the supplemental work, I’ll up the weights, since there’s no such range to work with.  Then, once THIS cycle is done, I’ll up the weights and go back to 4 sets, then repeat.  I like how that will really allow me to stretch out progression.  Somewhere in there will be bridge weeks, specialization, and maybe even implementation of Tactical Barbell 1 style work to focus on strength.  In general, I am REALLY digging Tactical Barbell for what I want these days: 30-50 minutes of lifting 3x a week with time to focus on other stuff, a logical and sustainable progression style, and the ability to improvise as needed.  I don’t know if anything shiny is going to get in the way of this.

* Got another Tang Soo Do class tonight.  My puppy is finally able to get enrolled in doggie day care, so I may get in fewer steps during the day due to less walking, but we’ll see.

* Still seeing the weekly carb magic: 2 days post meal and I’m looking lean and full.

 Training Log: Entry 3368

AM WORKOUT (0400 wake up via alarm)

**OPERATION CONAN** Recon and Scouting

Rolled out on LAX ball

70x320 reverse hyper

3.7 mile treadmill walk at 3.7mph and 4 incline (60 minutes total walking)

BREAKFAST

Longer walk w/dogs

Over 14k steps before 0730

Notes:

* Woke up completely pain free in the troubled hip.  It’s been so long that I kinda forgot what it felt like to feel healthy, which is really the summary of my training life.  My LEFT hip is a little painful these days, but I feel like this is more the outcome of pushing hard in yesterday’s training vs an indication of a new injury.  And, in turn, this workout was awesome for that recovery as well.  I dig how the pieces all fit together on this, and my compliance with it has been helpful as well.  Outside of my once a week one set of deadlifts and walking a bit more than RX, I’ve been a good TB soldier, and even the walking is more leisure activity than actual focused walking like these workouts. No going berserk with WODs yet.

* I always tell myself that I’ll make this walk easier, but I always HAVE to find some way to progress when push comes to shove.  Went .1 mph faster than last time.  I’m still breathing through my nose for the whole thing, so I’m not pushing the intensity particularly hard, but these aren’t leisure walks.  And the reverse hypers are continuing to work their magic.  

* I’ve got Tang Soo Do tonight.  It’s the week of our tournament, so I imagine the focus is going to be more on polish than anything too intense.

* In a very bizarre scenario, I ended up being the one making farmer’s casserole last night.  Valkyrie had a schedule change and the kiddo was looking forward to this meal, so armed with only clear instructions and a cursory knowledge of how to boil water for pasta, I put together a meal that the kiddo said tasted almost as good as when mom makes it.  Honestly, it was a psychological win, because making carbs for myself is still a really weird thought, but knowing my kiddo was excited for it and my Valkyrie would eat it when she got home went a long way, and this will also serve for leftover night.  Thankfully, the cookies were already made, so along with 2 generous portions of casserole and some scrambled eggs, I had 4 pumpkin snickerdoodles with some raw honey (I actually DID bring back the cinnamon honey, but kept the dosage low enough to not suffer, and then used that honey from Costa Maya) and some fairlife skim.  The most unique part about this experience was that I actually achieved satiety with this meal.  Up until this very meal, whenever I’d do these meals, I’d “cut myself off”.  I’d be snacking on the food as I was putting it away, stealing a noodle here and there, sweeping up cookie crumbs, having a little taste before I finally walked away.  This time, I went to engage in those behaviors, and found myself completely not desiring any of the food once I had finished off my final cookie.  It wasn’t martyrdom: I had no more interest in food.  I wonder if I’ve achieved the “metabolic flexibility” I’ve heard about, wherein my body has the ability to switch between carbs and fats as a fuel source without difficulty.  Much like greasing the groove, I’ve heard the analogy that it’s like a switch/lever, wherein, if you don’t pull the lever often, it can get stuck in one position, but the more often the lever moves, the smoother the transition.  Be a curious thought.