Training Log: Entry 3399

PM WORKOUT (1745)

OPERATION CONAN Occupation Phase

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

WARM UP
Roll out on LAX ball
50x180 reverse hypers
Squat sets w/bar, 85, 135, 225, overwarm walkout of 365

MAINWORK

Buffalo bar squat
4x3x320

SUPERSET

Axle strict press
4x3x143

SUPPLEMENTAL CLUSTER giant set

(3) Incline bench press
4x8x70s

NG weighted chin
4x8x20 (rest as long as needed)

Hanging leg raise
3x10

SUPPLEMENTAL WORK

GHRs
4x33

Total Training Time: 38 minutes

Notes:

* Chaos is the plan.  WAS going to wake up early and train, but at 0030 my kiddo woke me up to announce that the dog had pooped everywhere inside their kennel, and the adrenaline of going into triage mode for that made it tough to get back to sleep, and since I had the day off work today, I decided to sleep in and train later.  And once again, training in the evening feels like cheating, because I TORE through this workout.  Proof of concept of the idea that, if you get strong when you are weak, you'll be strong when you are strong.

* Kept rests to a minute or less.  Only difficult part about that was this was following my family/carby meal.  Since I woke up at 81.4 kg, and since I realized my weight class for my grappling comp is 185 and NOT 181, I definitely feasted tonight.  Valkyrie made 4 cheese tortellini, along with itallian sausage, garlic bread, and I had 4 pastured hard boiled eggs along with that, and then topped it off with 5 of her cookies (4 peanut butter oatmeal "monster cookies" with some leftover halloween candy chopped up in it, and 1 snickerdoodle, all with some raw honey from Costa Maya and a mug of fairlife skim).  I still feel awesome after eating this stuff, since the ingredients are quality, but I had a decent bolus in my guts.  The reverse hypers, in particular, were tough, since I was ON my gut for them.

* Hips are still trending in the right direction.  They ache when I stand for too long and I can shift my weight weird onto them and jack them up, but I have more good time than bad with them.  And being able to move quickly through this workout helped there too.  I kinda dig how I got to "test out" this workout today, and then Friday is going to be challenge mode with a PM workout.

* Worth noting that the Valkyrie and I also went out for lunch today.  First Watch.  I got an all meat omelet with jack and cheddar cheese topped with sour cream and butter, 2 sunny side up eggs with butter, and a pork sausage.  Good day for feasting.  Good day in general.