Training Log: Entry 3562

AM WORKOUT (0400 wake up via alarm)

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

MAIN WORK

SSB Squat

3x2x365

ALTERNATE w/

Axle strict press from rack

3x2x186+1 push press rep per set

6 chins between sets

(4) Texas Deadlift Bar Mat Pulls (12 deep breaths between sets)

13+5+4x425

ASSISTANCE

4 round circuit of

* 10x80lb DB row

* 20x270 reverse hyper (skipped 4th round)

* 10x53 axle curl

* 6 hanging leg raise

Notes:

* Another morning where training just didn’t sound like an awesome idea, and it was just the notion of breakfast and not being able to fit this in anywhere else today that got me out of bed.  The prospect of deadlifting excited me, and knowing it was the day of the week where I do only 3 sets made it a bit easier to negotiate.  Was just feeling beat and blah though, and actually ended up figuring out a way to get MORE chin ups in during the warm ups BECAUSE I didn’t want to do them: instead of just a set of 10 before squats, I did a set of 5 before squats, a set of 5 AFTER squats and a set of 5 after chins, getting in 15 reps per warm-up round vs 10.  Still cut it at 50 before the main work started, but this can help me accumulate some more reps in the future.  Total of 80 for the workout.

* Trying to focus more on sitting back in the squat.  I see myself on the video reverting to old habits of just sitting straight down and not loading the hamstrings.  I’m doing this because my back is sore from the SSB squat, but in doing so I’m putting more pressure on my hips and knees.  This, once again, speaks to the value of rotating the bar between cycles.

* The mat pulls moved incredibly well.  I slid my knee sleeves down over my shins, and it made a significant difference in not snagging the bar on the concentric portion.  Things just moved smooth, and none of the sets were taken to my absolute limit.  Hip is feeling awesome on these as well: figuring out the starting position and pull has really gone a long way for my longevity.

*  I cut that final round of reverse hypers on the circuit, primarily for the interest of time.  I figured my lower back had seen enough work for the day.

* Another Tang Soo Do class tonight, and then we’re done for the week.  My parents come into town tomorrow to celebrate the holiday, so schedule will be a little off.  Also, we got our essay assignments for our belt test in August: “What is mental discipline, describe a time in your life when you have exercised it, and describe a time in your life where you failed to employ it and what you learned.”  I am bummed we only have 1 page to cover the topic.

* 25 years ago today I made the decision to "turn the ship around".  I was 14 years old, and had been a fat kid my whole life.  Years later, I learned I was set up for failure, having been born at a low birth weight, resulting in my bottle formula augmented with cereal to bring my weight up, but I was also a product of poor decisions, like having Koolaid as my primary hydration choice and a lifestyle of processed/fast food.  But on 2 Jul of 2000, I decided I didn't want to be that way any more, and set out only with effort and some stories from my dad as my North Star.  I cut my food intake to a third of what it used to be, switched to water and diet coke, and used the money I had saved up to buy a standard weight bench with a preacher curl/leg extension/leg curl station and 2 spinlock dumbbells with 130lbs of weights and set about changing myself.  I lost 20lbs that summer and came back to school radically transformed and learned that my physical fat was within my control, which was one of the most valuable lessons I ever learned.

 Training Log: Entry 3561

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

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

“CHARON’S TRINITY” (basic)

3 rounds of

* 1 minute rower

* 1 minute KB swings w/24kg bell

* 1 minute burpees

* 1 minute rest

Notes:

* Hard week of lifting means basic week of conditioning.  For the trinity, it means 3 rounds vs 5, but it certainly doesn’t mean that those 3 rounds don’t absolutely suck.  Coming into this post carb up meal, I was definitely itching to go full throttle, and I was gassed at the end of that third round.

* I remain a fan of this modification to the original Devil’s Trinity as I feel like the rower helps answer a lot of the questions left from the swings and the burpees.  This is very full body, and the order of the exercises also lends itself well to the rhythm of the conditioning.  

* Tang Soo Do is on the schedule for tonight.  It’s basics/forms week, which tends to be a pretty good workout.

* I’ll post my meals later, but I’m keeping up on those venison burgers for breakfast, and it’s honestly amazing how simple it is to make them.  Take a pound of ground venison, break it in half, smash it flat into patties, cover with salt, put in the air fryer at 450 for 9 minutes, flip at halfway point.  No real meal prep needed.  I can see myself making use of this strategy for the future.

 Training Log: Entry 3560

AM WORKOUT (0400 natural wake up…3 seconds before the alarm)

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

MAIN WORK

SSB squat

4x2x365

ALTERANTE w/

Axle strict press from rack

4x2x186+1 push press rep per set

6 chins between sets

ASSISTANCE

6 round circuit (90 seconds rest between circuit) of

* Press (98lb trap bar, 95lb BtN, 93lb Axle), 3x10, 3x6

* Dips to failure

* 16x10lb lateral raise

* 16 band pull aparts

3x10 standing ab wheel

Notes:

* I had a really good weekend, but it was really busy and, in turn, when I got up this morning, I tried to come up with a plan to be able to sleep in.  It’s awesome I’ve become sleep seeking, but ultimately I let my breakfast and tonight’s dinner (we’re doing our family meal tonight, new recipe, carbonara style casserole and, of course, some cookies with honey) motivate me to get up and train.

* I got in 100 total chins, because I had 1 extra warmup set to get in a set of 10s, and then I threw in 2 extra chins at the end of my work sets to make it an even 100.

* My warm-up set of 315 on the squat was actually more challenging than the work sets.  My back is getting beat to hell from the SSB squats, which I felt yesterday during the sandbag as well.  It dawned on me that the last time I prepped for a strongman comp I used the front squat because it would reduce loading on my back to allow for more energy to be put into the event work.  That was probably a smarter move.  But here my thought was that the SSB would make me statically stronger for strongman in general, so I suppose we’ll test that theory.  But either way, these workouts are getting heavy.

* Press moved very well.  Felt strong there.

* The shoulder assistance circuit continues to totally blow up my shoulder girdle.  I’m glad I brought this back.  Great lesson I learned nearly 5 years ago.  Made slow growth by adding a rep to the end 3 rounds, and to the raises and pull aparts.

 Training Log: Entry 3559

AM WORKOUT (0900)

*Tactical Barbell Operator* Cycle 2, Week 2, Workout 6

Sandbag over bar EMOM

10 minutes, doubles when I could, singles otherwise, 200lb bar, 50" bar

Notes:

* This was rough today.  I was a day off schedule, and just felt beat to hell over the hard training week last week.  Got in what I could.  Re-discovered that I'm training with a bag that's 50lbs heavier than what I'll be using in competition, so that bodes well.

* Also got in 6 miles of walking today, 3 of it with a 20.4lb vest.  

 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

 Training Log: Entry 3551

AM WORKOUT (0515 wake up via Valkyrie’s alarm)

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

“FOBBIT INTERVALS”

Set 20 minute timer

Row for 2 minutes

20 KB swings w/24kg bell

Row for 2 minutes

10 burpees

Continue until 20 minutes ends

Notes:

* Woke up quite sore from yesterday, so settled on Fobbits again. The lower intensity rowing was good for getting some bloodflow, and the workout in general still got my heart rate up, sweat going, and breathing heavy.  Mission accomplished.

* Went with burpees in place of the snatches, as the latter just beat me up pretty fierce.  Burpees answered the mail completely.  Getting up and down from the ground is always a solid choice.

* Tang Soo Do tonight. First class in 2 weeks, and it’s “Wildcard Cardio” week, so I’m sure to get in a good workout.

* Keeping my protocol of sleeping in on Tuesday to go with these shorter HIC workouts.  I have the day off on Thursday for Juneteenth, so I’ll be skipping my ruck this week, but will most likely still get in a good walk.

 Training Log: Entry 3550

AM WORKOUT (0400 wake up via alarm)

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

MAIN WORK

SSB squats

5x5x285

ALTERNATE w/

Axle strict press from rack

5x5x143+1 push press rep per set

6 chins between sets (92 total for the workout)

ASSISTANCE

3 round circuit of

* 10 reps of press (98lb trap bar/95lb btn barbell/103lb axle)

* Dips to failure

* 20lb lateral raise (1x10, 2x8)

* Band pull aparts

4x6 standing ab wheel

CONDITIONING

5 rounds of 30 seconds on/60 seconds off rower (max intensity)

2 minute cooldown

Notes:

* I woke up in Rome at 0515 on Sunday, flew for a total of about 11 hours, arrived home on Sunday at 1730 (because of timezone changes) and got to sleep around 2130, which was about 23 hours of being awake, and then got up and did this workout.  Honestly, I slept really well and felt pretty normal, which is awesome.  I think years of shift work gave me this super power.  I DID have my first cup of coffee in about a year on one of those flights: it just sounded good.  I ended up having more: 2 decafs and one full strength.

* After 2 weeks away from training, I still felt strong coming back.  I was specifically curious how the SSB squats would feel, since I haven’t trained that particular movement in quite a while and they tend to eat my lunch, but they actually felt VERY strong today.  I upped my training max from last cycle, despite being a different movement, and it’s feeling solid.  Depth was awesome as well, which once again points to bar placement having such an impact on that.

* It was very hot in the garage, and my headbands were all in the laundry from travel, so that sucked.

* This is no longer Planet Mongo, so the back is not the priority.  I’m still keeping parts of it that were awesome (like chins during my warm ups and between work sets), but I’m shifting focus toward competition prep for 26 Jul.  I brought back my “ultimate shoulder circuit”, because my press got stupidly strong when I did that.  I only went through 3 rounds of it, because it was feeling tough at that point and having come back from 2 weeks off I didn’t want to push too stupidly hard.  I need to drop the weight on the lateral raises next time.

* Rower afterwards is still a good way to get the whole body tuned up and get in some more back work.  On my vacation, I really saw how the prioritization paid off, because I’m looking much wider than I was when I was at the same bodyweight. Filled out well.

* Got in a good walk during my lunch break as well.  Still prioritizing activity.

* Going to give myself a week to bounce back from travel before I weigh myself.  Don’t want to make stupid decisions based off bad data.

 Training Log: Entry 3549

**OPERATION PLANET MONGO**

AM WORKOUT (0400 wake up via alarm)

*Tactical Barbell Operator* Cycle 1, Week 6, Workout 5 [Final lifting workout]

MAIN WORK

Buffalo Bar squat

3x2x375

Alternate w/

Axle Strict Press from rack

3x2x183+1 push press rep per set

Sets of 6 chins between sets (86 total)

Buffalo bar squat

32+8+10x225 (12 deep breath rest pause)

ASSISTANCE

Standing ab wheel/BPA supetset circuit

3x10/33

Alternating arm KB curls

35x22.5

CONDITIONING

5 minutes LISS rower

Notes:

* Got in sets of 10 chins during the warm ups, getting 50 before the main work.

* Last lifting workout of the cycle, so I played around, as I’ve already achieved all my goals. That said, I REALLY wanted 50 in one shot on that set of 225, but equipment issues plagued me. Bar was sliding down my back a bunch on the main sets alone, and the longer the workout went, the more I sweat, so the more slippery the bar got. 

* I actually almost fell forward on the very first rep, as I tried putting the bar a little higher to prevent the slippage, but then it just slid right down. It made the first 20 reps REAL easy, having the bar so low on my back, but then I wasted a lot of energy trying to hise shrug the bar back into place between breaks. It did create a pretty interesting training effect, as it was effectively one squat set with a variety of different squats, ranging from high to low bar. And it was certainly exhausting.

* This is making me think that, for the next training cycle, I should implement SSB squats. They have a good carryover into strongman, the bar will stay in place, and my elbows will really be spared, meaning I can invest more energy into my pressing and sandbag work.  

* My right knee was feeling kinda crummy leading into this, so the really low bar squatting was actually pretty nice on that. Everything else selected was just light work but also stuff I won’t have access to for the next few weeks. 

* I leave for my cruise tomorrow. I’m going to get in a conditioning workout in the morning, and I’m actually intending on getting in some training time over this vacation, just because it’s 2 weeks away vs 1 and I have a competition coming up.

* Weighed in at 81.1 kg, which will be the final weigh in for this cycle.

 Training Log: Entry 3548

**OPERATION PLANET MONGO**

AM WORKOUT (1000)

*Tactical Barbell Operator* Cycle 1, Week 6, Workout 5

EMOM Sandbag over bar

200+lb sandbag, 50" bar, 10 minute EMOM

Notes:

* Got through 7 rounds of doubles, then 2 singles, then a round of 4.  Best performance yet.  Setting up a little further away from the bar gave me more room to get the bag over: good to know.  Body was feeling solid and strong as well.

 Training Log: Entry 3547

**OPERATION PLANET MONGO**

AM WORKOUT (0400 wake up via alarm)

*Tactical Barbell Operator* Cycle 1, Week 6, Workout 4

MAIN WORK

Buffalo Bar Squat (low bar)

3x2x375

ALTERNATE w/

Axle strict press from rack

3x2x183+1 push press rep per set

ASSISTANCE/CONDITIONING

Crossfit Cindy WOD w/20.4lb tac carrier

20 rounds of

* 5 chins

* 10 push ups

* 15 squats

Time: 21:18 (34 second AND 5lb PR from previous)

4x25 band pull aparts

CONDITIONING/COOLDOWN

10 minutes LISS on rower

Notes:

* Took the squats as low as I possibly could, because whenever I review them on the video, they seem like they’re high, but I gotta accept the reality that, as long as my knees travel forward, my hips are going to appear high.  Since I’m not powerlifting, depth doesn’t matter, just ROM, and I’m getting that intended effect here.

* That PR on Cindy was unexpected.  I know I accomplished Murph last week using the same vest, so this wasn’t uncharted territory, but I didn’t have a time to compare against.  I enjoyed a slice of my kid’s birthday ice cream cake last night, so maybe some of that extra energy came to show for the workout.

* As is usual, once Cindy was done, so was I, so just slapped on the pull aparts and rowing to get in a little more back volume.  Planet Mongo is almost done, and my goals have been achieved with it:  my back is feeling much stronger now, and my chins are back in a good place.  I don’t want to lose this moving forward, but maintaining will be easier than growing.  Next phase will focus on getting ready for my comp, but I would like to spend some time bringing my arms up as well.

* My in-laws come into town today to help house sit while we leave on our trip on Tuesday.  Schedule will be slightly disrupted, but that’s not a bad thing.

 Training Log: Entry 3546

**OPERATION PLANET MONGO**

AM WORKOUT (0355 wake up via alarm)

*Tactical Barbell Operator* Cycle 1, Week 6, Workout 3

“GO RUCK YOURSELF”

90 minute treadmill walk w/20.4lb tac vest

Speed: 3.5mph

Incline: 4.0

Distance: 5.25 miles

8 wide grip overhand chins

Notes:

* It’s the easy week, but rather than go completely vestless, I went with a lighter one and a slightly lower incline.  Felt like a totally weightless walk just didn’t have as much value.  This still felt light and restorative.

* Tang Soo Do last night was brutal.  Back to back classes, and with it being basics week, it was a lot of drilling and bodyweight exercises.  Which most likely explains why I got my weigh in this morning at 79.2kg.  I’m right at the same bodyweight I was when I started the Mass Protocol last year, and significantly stronger and more muscular in appearance, so ultimately my time with Tactical Barbell has proven to be a huge success.  Also some props to Gironda there as well.  

* We’re celebrating my kid’s birthday today, so I’ve got Texas Roadhouse coming up for dinner, and then actually getting in my 2 carb meals this week by having a slice of some Coldstone ice cream cake later tonight.

 Training Log: Entry 3545

**OPERATION PLANET MONGO**

AM WORKOUT (0400 wake up via alarm)

*Tactical Barbell Operator* Cycle 1, Week 6, Workout 2

MAIN WORK

Buffalo bar squat

3x2x375

ALTERNATE w/

Axle strict press from rack

3x2x183+1 push press rep per set

6 chins between sets (total of 70 before moving on to assistance)

ASSISTANCE

20 round EMOM of

* 10 dips

* 4 chins

* 2 HLR

* 10 Band pull aparts

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

CONDITIONING

Rowing

* 4 rounds of 30 seconds max intensity/60 seconds rest

* 6 minutes of low intensity

Notes:

* Back on schedule.  The holiday weekend got me a little out of the groove.  The extra rest was beneficial though, as I came in feeling ready.

* Squats and presses were challenging but not insurmountable.  It’s what I continue to appreciate about the TB programs: I’m always set up for success.  Just a matter of getting through the workout.  The press weight is comp weight as well, so the fact I can strict press it at 0400 after some heavy squats bodes well.  I do think I’m going to keep the weight the same on the press next cycle, since I’ll be upping the sets.

* I did sets of 8 chins between my warm-ups, which got me to 40 total before moving on to the actual work sets.  Between that and the assistance, I finished the day with 200 dips and 150 chins: great spot to be in.

* In keeping with the “light conditioning” aspect of this week, I cut the high intensity stuff at the end in half.  In truth, I was fading at that point any way, so it timed out well.

* I’ve got back to back Tang Soo Do classes tonight.  We got our 4th stripe last night after passing our weapons evaluation, so the whole family is set to test for new belts in August.   The Valkyrie was also crowned Dojang sparring champion for the month, with the kiddo coming in second place, so it was a good night for us all.

* Daily sandbag continues to get better by the day.  Really getting a good feel for the bearhug carry.

* On the nutrition front, I think I may be done drinking green tea.  Just haven’t been feeling it.  Once I stopped mixing in the stevia enhanced electrolytes, it lost the appeal, which leads me to believe I was just using it as a vehicle to drink stevia.  This will mean I’ve cut caffeine completely out of my life, which is pretty nutty when I consider I was consuming over a gram of it a day about a year ago between 2-3 energy drinks a day and 10 cups of coffee.

* Weighed 81.1 this morning.  Seems to be where I've settled.  Between this and 80.8.

 Training Log: Entry 3544

**OPERATION PLANET MONGO**

AM WORKOUT (0530 wake up via Valkyrie’s alarm)

*Tactical Barbell Operator* Cycle 1, Week 6, Workout 1

“FOBBIT INTERVALS” (light)

* Set timer for 15 minutes, row for 2 minutes, 20 KB swings (24kg bell), row for 2 minutes, 10 snatches per arm, repeat until 15 minutes is up

Notes:

* It’s the heavy week of training, so the light week of conditioning.  I continue to really appreciate Fobbit Intervals for allowing me an opportunity to do swings, snatches and rowing all in one workout, and it even has a solid conditioning hit, but it lacks the sprint/high intensity of some of the other work. I have to do my best to not always fall back on this one, but regular rotation of it has been awesome.

* Sticking with doing the snatches all with 1 arm and then moving to the other.  I need to stop death gripping the bell.

* My elbows/forearms have been feeling awesome. KB work tends to beat them up, but so far I think I’ve found a really good balance with all the demands I’ve placed on them.  Being able to low bar squat, get in lots of chins, train the sandbag and get in the KB work while preserving my arms really is the golden ticket here.  I’ve never been able to do that before.

* I forgot to weigh myself in yesterday, since it was a holiday weekend, and I came in at 82.2kg this morning, which is a jump from last week, but the circumstances for the weigh in are so different it’s really a non-data point.

* I’ve got Tang Soo Do tonight, then a double class tomorrow.

 Training Log: Entry 3543

**OPERATION PLANET MONGO**

AM WORKOUT (1100)

Deadlift
15+3+4x405

Notes:

* Had the realization that, with the way my schedule breaks down and my extra training day on next week Monday, I can roll the final week of Tactical Barbell one workout to the right and finish it on Monday, so I made today purely a day to get in this deadlift set, which also worked out since it's Memorial Day and we all had the day off.  Didn't want to spend it lifting. 

* Being able to perform this set in isolation from everything else was awesome.  Total focus and dedication.  And it felt AWESOME.  Typically, once I get to the floor, I lose some reps, but I kept all 15.  Yeah, the final one was a grinder, but it was there, and I actually got 8 reps before I needed another breath, which was big for this training cycle.

* Focusing on getting my hips under my shoulders at the start has really paid off: zero hip pain.  Last time I attempted this, I got in 12 reps, and I hurt from it.  

* I MAY have been able to get in some more reps on those follow on sets, but juice wasn't worth the squeeze.  The first pull was the goal.

* Before all this, I did a bunch of mowing and weed whacking while wearing my 20.4lb Tac Vest, so got in some decent general activity for the day as well.

 Training Log: Entry 3542

**OPERATION PLANET MONGO**

AM WORKOUT (0700 wake up, 0900 workout)

EMOM sandbag over bar for 10 minutes

Notes:

* 200+lb bag, 50" bar, doubles until I couldn't, and then finished up with 4 at minute 10.  Still holding some fatigue from Murph.

* Also did a day of sparring at Tang Soo Do.  Got to go against an adult in the first round, that I went 3-0 on with a combination of head kicks and body punches.  Squared off against the kiddo in the second round, and gave them some openings to capitalize on.  It resulted in them making it to the finals and winning, so that made my day.

* Got in my 10k steps, push ups and squats in the morning, and chins through out the day.  

Training Log: Entry 3541

**OPERATION PLANET MONGO**

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

*Tactical Barbell Operator* Cycle 1, Week 5, Workout 5

Buffalo Bar Squat

3x5x335

ALTERNATE w/

Axle strict press from rack
4x173
2x5x173
+1 push press on the first 2 sets

MURPH Hero WOD

1 mile run
100 chins
200 push ups
300 squats
1 mile run

w/20.4lb vest

Time: 46:08

Took footage of the bodyweight exercises, but paused it during the run.

Notes;

* I've got the day off work and it's my kid's last day of school, so I slept until the Valkyrie got up and was able to cram all this into one session, which worked out great for the schedule.

* Wasn't feeling particularly bad this morning, but not all that strong either.  Finished our 4th sparring class for the week yesterday, and I ended up walking 28k steps, 8.25 miles of which were with some manner of weighted vest (I tested out my tac plate carrier walking the dog last evening for 3 miles).  So I most likely am carrying some fatigue.

* On the final set of squats, I felt something shift in my right patella, which is the one that gives me trouble.  I was dainty for those squats, and felt it a little during the first mile of Murph.  Thankfully didn't present during the squats.  Right now, it's a little tender, but nothing terrible.

* Press continues to fluctuate day to day.  Small changes in bodyweight and fatigue play a role.

* I typically prefer to do Murph unpartitioned (do 100 chins, THEN 200 push ups and THEN 300 squats), in order to make it more miserable for the sake of a memorial workout, but my schedule couldn't permit it.  However, performing the workout immediately after a Tactical Barbell lifting session helped increase the misery and difficulty, so I'm happy with that.

* First time running since my fitness test last month, which was the first time running since the 10 mile race.  Been trying to let my foot heal.  Thankfully, didn't present any pain today.

* I'm fasting through breakfast, since my kid has a half day and we're going out for lunch to celebrate.  I'm getting a breakfast burrito with carne asada: go steak and eggs.

* The Fringe Sport tactical plate carrier gets my seal of approval.  It jostles a little, but I can adjust it to be a little tighter if I need to.  It allows more maneuverability on the bodyweight work compared to my Ironmaster vest, and when I do push ups with this vest my face hits the floor before the vest does, so that's a win.

 Training Log: Entry 3540

**OPERATION PLANET MONGO**

AM Workout (0355 wake up via alarm)

*Tactical Barbell Operator* Cycle 1, Week 5, Workout 4

"GO RUCK YOURSELF"

Treadmill walk w/45lb vest

* Time: 90 minutes

* Distance: 5.25 miles

* Incline: 5 for first 2.5 miles, 6 for remainder

Notes:

* I pinched a nerve in my back on something in yesterday's workout, and was concerned it would make sleep difficult, but aside from waking up a little stiff, I felt good enough for this.  The walk the day after deadlifts continues to be very tonic.

* We had a great night of Tang Soo Do yesterday.  We had back to back classes, and on the second one, only our family showed up, so we just did a sparring clinic.  Full hour of various matches with various conditions set (kicks only, non-dominant side only, etc).  We eventually did a hands only match and I went up against the senior black belt and just HAD to go back to my boxing days, put up the peek a boo guard and just bobbed and weaved right through their offense into 3 consecutive body blows.

* My new tactical plate carrier arrived yesterday, and I think I'll give it a go with Murph tomorrow.  

* Wasn't able to get in my daily sandbag yesterday: schedule was just too crazy.

* Weighed in at 80.4kg this morning, which is an increase from last week, but continues a downward trend over the past 4 weeks of Thursday weigh ins.

 Training Log: Entry 3539

**OPERATION PLANET MONGO**

AM WORKOUT (0400 wake up via alarm)

*Tactical Barbell Operator* Cycle 1, Week 5, Workout 3

MAIN WORK

Buffalo Bar Squat (low bar)

3x5x335

ALTERNATE w/

Axle strict press from rack

3x5x173+1 push press rep per set

Sets of 6 chins between sets (65 total before moving on to mat pulls)

(2) Texas Deadlift Bar Mat Pulls

15+6+5x405 (12 deep breaths between attempts)

ASSISTANCE

4 rounds of

* 11x80lb db rows

* 11x270 reverse hyper

* 6 standing ab wheels

* 20x38lb axle rows

Notes:

* Once again, the days I don’t want to train are the days I train the best.  I have a double Tang Soo Do class tonight, so there was no possible way to delay this training day, despite me waking up wondering if it was possible.  Had a rough night of sleep with the dog getting up at 0130 to poop.  I moved slow through the warm-ups, but once it was time for the work sets, I felt incredibly strong.  The squats didn’t feel heavy on my back, I crushed all the pressing sets (redeeming myself from Monday), and those mat pulls moved the best they’ve moved in a long time.  Just really firing on all cylinders.

* Elbows continue to feel awesome.  I’m thinking switching to a bearhug carry on my daily sandbag is paying off there for preservation sake, because I’m squatting stupid low bar again without issues.  

* About the only issue I have with the mat pulls is I still struggle to hold my breath past the 7th rep, and get a reflux like feeling.  But it’s not slowing me down.  Focusing on getting my hips under my shoulders at the start and leg pressing the weight rather than hinging it to break off the floor is really paying off.  I save a lot of strength for the remainder of the set, and my hips feel SO much better.

* Kept the assistance at 4 rounds.  I upped the reps on rows and hyper, and upped the weight on curls.  I can try for 5 rounds next week.  I COULD have squeezed in that 5th round if I rushed, but it wasn’t worth it.

* Miscalculated my schedule, but for the better.  I won’t have an extra week after the final week of this cycle, but just an extra day or 2.  We depart on Tuesday, rather than Friday.  I’m contemplating doing something really stupid and challenging on Monday to cap off the program and kickstart my 2 weeks of rest.  

* Sparring last night went pretty well.  I completely shut out one of our black belts during the opening match, going 3-0 without running into the time limit.  First point was a sneaky hook kick to the head, and last 2 points were body punches, with the final one involving moving off angle and sending it straight through an open guard.  From there, the Valkyrie and I got to spar, and I used that same punch with the same effect to score my initial point, and managed another body punch for a second, before we went into overtime and she managed to come in with a body punch to secure the W and move on to the finals against our Senior black belt.  Great seeing her get more reps.

* Also still got in my daily sandbag, and a 3 mile walk with a 20lb vest with the puppy last night.  Lot of general activity.

 Training Log: Entry 3538

**OPERATION PLANET MONGO**

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

*Tactical Barbell Operator* Cycle 1, Week 5, Workout 2

“OXYGEN DEBT 101” on rower

4 rounds of

25 seconds max effort

30 seconds rest

x3

With 3 minutes rest between rounds

10 chins

Notes:

* Wasn’t feeling KB snatches this morning, and this is sparring week so I should get a decent workout in Tang Soo Do, so went with the classic of Oxygen Debt.  That said, with the rower, it’s less my oxygen that gives way and more my body, so it’s a bit of a different hit.  I think I’ll keep Fobbits as more of a primary, but this was a good diversion.

* The 10 chins as the end were effortless.  Planet Mongo is paying off.

* Daily sandbag yesterday was another winner.  The bearhug style is suiting me, and sparing my elbows.  

* Didn’t have much appetite yesterday after those McDonald’s patties, but it came back this morning, so that’s good.  Was worried I may have gotten a food bug.

 Training Log: Entry 3537

**OPERATION PLANET MONGO**

AM WORKOUT (0400 wake up via alarm, rough night of sleep due to storms, was awake at 0315 and just dozed)

*Tactical Barbell Operator* Cycle 1, Week 5, Workout 1

MAIN WORK

Buffalo bar squat (low bar)

3x5x335

ALTERNATE w/

Axle strict press from rack

4x173

5x173

4x173

+1 push press per set

Sets of 6 chins between sets (total of 65 reps before moving on to EMOM)

ASSISTANCE

20 minute EMOM

* 10/9 dips (10s on odd sets, 9s on evens)

* 4 chins

* 2 Hanging leg raise

* 10 band pull aparts

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

CONDITIONING

Rower intervals (30 seconds max intensity/60 seconds rest)

7 rounds

2 minute cooldown

Notes:

* With the squats being a 50lb jump from last week, I set the bar silly low on my back.  Elbows felt fantastic though, so that’s a positive.  I was doing sets of 7 chins during my warm-ups to get 35 before moving on to main work.  And the squats themselves felt find.  Heavy, sure, but not world ending, and my right knee was very game to play.

* Presses were too damn heavy.  I’ve been playing with fire by upping the max while my bodyweight continues to slowly drops, and bodyweight tends to be the biggest driver for success with my pressing.  That second set getting all 5 reps in leads to believe I’ve got this in me to finish the cycle though.  May just need to increase rest periods a touch.

* The assistance continues to get better.  190 dips total, and zero issues getting through the chins this time, which got me 145 total for the workout.

* I cut off the rower intervals once I started slowing down.  Feel that’s been a good metric on when to shut it off.  

* Yesterday I had the best daily sandbag workout ever.  Bearhug carried it 4 lengths with no stop/rest/reset.  And that was on top of walking over 26k steps between a 5 mile walk with the dog, 3 mile walk with the family, and general physical activity.

* I weighed in at 80.8kg this morning, and that’s post carb up weigh in.  We did a tuna casserole last night, and I had a biscuit alongside that and then 5 of the Valkyrie’s cookies (3 were oatmeal peanutbutter chocolate chip butterscotch, 2 were chocolate chip with caramel chips) with some raw honey from Catalina island and a mug of fairlife skim.

* I looked over my data, and since starting the Maximum Definition Diet, I’ve lost 1.2kg in 5 weeks, which is a rate of .528lbs per week.  And since starting Operator in general, I’ve lost 5.6kg over 18 weeks, a rate of .685 lbs per week.  Once again: all of this without counting, measuring, or tracking calories or macros, aside from occasional bouts of interest.  I’m right at the rate that many folks suggest to be ideal for weight loss while maintaining strength/size, and I’m definitely experiencing that in my training.  Prior to the Maximum Definition Diet, I was effectively employing the Velocity Diet with a carnivore meal for my daily healty solid meal, and then weekends of just carnivore eating.  Shows the viability of these approaches.

* I've cut Stevia out of my diet.  Currently using only non-flavored electrolytes.

* I’m fasting through breakfast this morning, because my kid’s school is putting on a picnic event I can attend.  

 Training Log: Entry 3536

**OPERATION PLANET MONGO**

AM WORKOUT (0830)

*Tactical Barbell Operator* Cycle 1, Week 4, Workout 6

EMOM sandbag over bar

Notes:

* 200lb+ sandbag, 50" bar, doubles until I couldn't do it, which was about round 6.  Finished with a triple.  Really felt good on this one: much better job getting my hands in position to take stress off the elbows.  Conditioning held out strong.

 Training Log: Entry 3535

**OPERATION PLANET MONGO**

AM WORKOUT (0400 wake up via alarm)

*Tactical Barbell Operator* Cycle 1, Week 4, Workout 5

MAIN WORK

Buffalo Bar Squat (low bar)

3x5x295

ALTERNATE w/

Axle strict press from rack

3x5x153+1 push press rep per set

ASSISTANCE/CONDITIONING

Crossfit “CINDY” WOD

20 rounds of

* 5 chins

* 10 push ups

* 15 squats

w/15lb vest

Time: 21:52

5x20 band pull aparts

8 minutes of low intensity rowing

Notes:

* I am quite sore.  I think all the Tang Soo Do “Wildcard Cardio Classes” compounded with the regular training I’m doing and the reduced food intake is starting to show itself.  My ability to perform isn’t compromised, but my ability to bounce back appears to be.

* I set the bar low on my back again today.  With 300 squats waiting for me after the squat workout, I decided it was the right call for sparing my knee.  I went a little higher up on my back for the final set.

* I was FLYING through Cindy at the start.  Almost a full round ahead of the EMOM pace.  I added about 10 seconds compared to last week, with a 5lb heavier load.  I’m pleased with that.  Part of me is legit thinking about keeping this even post Murph, because it’s certainly keeping me fit and getting in my volume, but we’ll see.  Definitely wouldn’t want to keep scaling up the weight: hold it at 20lbs.  But we’ll see: ultimately that cycle is going to be about getting ready for the competition.

* Like last week, once Cindy was done, I was done.  All I had in me was some pull aparts and light rower.  Second week where I cut out the ab work, and I’m totally fine with that, as we’re doing a ton of that in Tang Soo Do, plus all the push ups with the vest are essentially weighted planks.

* I got in my daily sandbag today, and actually tried it a little different.  I started with a bear hug carry, rather than the horizontal carry.  I think I might continue to do that, as it spares my elbows, and that position will allow me even longer on the max distance carry.

 Training Log: Entry 3534

**OPERATION PLANET MONGO**

AM WORKOUT (0355 wake up via alarm)

*Tactical Barbell Operator* Cycle 1, Week 4, Workout 5

“GO RUCK YOURSELF”

Treadmill walk w/45lb vest

* Speed: 3.5mph

* Time: 90 minutes

* Distance: 5.25 miles

* Incline: 4.5 for first 2.5 miles, 5.5 for remainder

Notes:

* We’ve experiencing a heat wave right now, and some decent humidity, so this was pretty miserable as far as general suckage goes, but wasn’t taxing to my cardiovascular system or muscles, which is good.  I wake up an extra 5 minutes earlier to get in one more quarter mile and be able to get in exactly 90 minutes of rucking.  It seems like a worthwhile trade.

* I think I’m going to continue my strategy of NOT doing my daily chins on this day to spare myself for tomorrow’s Cindy workout.  I also had to skip the sandbag yesterday due to a very tight timeline, but we got to Tang Soo Do on time and got in 2 full classes.  Neither individual class was as tough as the class on Tuesday, but combined they were exhausting.  I’ve got another single class tonight, and then we’ll be done for the week.

* Weighed in at 79.8kg, which was post walk/shower, meaning there is a water loss element there, but I’m also just seeing a general downward trend, that is thankfully moving gradually.  This is a 1.1kg drop from last week’s Thursday weigh in.  I’m appreciating the twice a week data points.

* On the supplements front, I started using a K2 supplement yesterday.  It was 200mcg, which is 2x the recommended dosage, so I may go with an every other day protocol.  Crazy inexpensive.

 Training Log: Entry 3533

**OPERATION PLANET MONGO**

AM WORKOUT (0400 wake up via alarm)

*Tactical Barbell Operator* Cycle 1, Week 4, Workout 3

MAIN WORK

Buffalo bar squat (low bar)

3x5x295

Axle strict press from rack

3x5x153+1 push press rep per set

5 chins between sets (60 total before mat pulls)

(3) Texas Deadlift Bar mat pulls

15+6+5x405 (rest pause: 12 breaths between pulls)

ASSISTANCE

5 round circuit of

* 10x80lb DB rows

* 10x270 reverse hyper

* 6 standing ab wheels

* 20 axle curls

Notes:

* Put the bar low today.  Thought process was, with mat pulls in this workout, I wanted to stay fresh, and the low bar is more mechanically advantageous for me.  It feels so much better to squat that way, just a matter of taking care of my forearms.  Had the x-factor of sweat making the bar slide down today, so even when I tried to make it NOT stupidly low bar, it ended up there.  The spot on my traps from Monday where I had the bar is pretty tender, which is a sign that area isn’t conditioned for the load yet.  Lots of room to play around, but I kinda like the idea of making Mon and Fri higher bar and Wed lower bar, similar to how I made Wed the lower volume workout on the previous cycle.  As always, when you introduce limitations, you introduce creativity.

* The mat pulls felt amazing today.  I’m really focusing on breaking off the floor by getting my hips underneath me and leg pressing the weight off, and from there transitioning to a hip hinge, whereas before I was just hip hinging the weight right off the floor and ending the set in agony.  The initial break is, of course, slow, but once that’s done it’s a smooth transition between the two and I feel a lot of power.  I feel very in control of the weight, which is great for 405lbs.  I lost a rep here compared to last week on the final rest pause set, but it’s one of those where I know it was there if I wanted to fight for it, but the cost of that fight wouldn’t’ be worth the reward.

* First workout where I got through all 5 rounds of the assistance work.  Debating on if I want to up the weight and go back to 3 rounds or keep trying for 5s.

* I had the time to get in a quick conditioning workout at the end, but decided against it.  We’re doubling up on Tang Soo Do tonight, so I should get plenty of additional activity.  Last night was a solid workout: 60 minutes of non-stop moving, with a LOT of push ups.

* Kept meaning to log this, but I hit a new PR on the weekend: I sat through the full performance of “Hamilton” at our local theater WITHOUT my right knee being in agony the entire time.  This time moving back to low bar with a wider stance has been good for me.  It’s good to know that the damage I did to myself wasn’t irreversible.  

* Got in the sandbag yesterday.  With how the schedule is shaping up today, not too sure if it will happen, but I’m doing it often enough that I can miss a day here and there.  

 Training Log: Entry 3532

**OPERATION PLANET MONGO**

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

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

“FOBBIT INTERVALS”

Set a timer for 20 minutes

* Row for 2 minutes

* 20kb swings w/24kg bell

* Row for 2 minutes

* 10kb snatches per arm w/24kg bell

* Repeat until 20 minutes expires

8 chins

Notes:

* Last week I did the basic version, and this week I did the full.  For the first round of snatches, I tried out single arm clean and press instead, and found it not as effective.  For the second round, I did alternating hands each time.  On the final round, I stuck with the same hand for 10, then switched, and found that ultimately the best way forward for the future.  In total, I got through 3 rounds of swings and 3 rounds of snatches in the 20 minutes time.

* I like this choice because it allows me to get in the rows and the swings, which are both high value.  It has a decent enough conditioning impact, and I like that I’m active for the full 20 minutes.  However, this isn’t a lung breaker like Oxygen debt 101 or Power Intervals, so I need to ensure I don’t ALWAYS pick this one.  That said, I got in some intervals yesterday as well, and I have enough time at the end of other lifting workouts to get in short interval work, so there are lots of avenues for success.

* Elbows held up well enough.  I have to start the snatches with my left arm: my right seems to bear most the brunt of the pain.  That I was able to work in a set of chins afterwards is a great sign.  Razor’s edge still.

* I’m continuing my tradition of sleeping in until my wife’s alarm on Tuesdays.  I pick shorter conditioning workouts and manage to still get my morning done, and this way I get a day of extra sleep and get to wake up next to my wife one extra day a week, which we both appreciate.

* Got in the daily sandbag and some more walking last night.  Tonight we have Tang Soo Do, and it’s “Wildcard Cardio” week, so we may get in a decent workout.  We’ll be doubling up class tomorrow as well, to give us some freedom on Saturday.

 Training Log: Entry 3531

**OPERATION PLANET MONGO**

AM WORKOUT (0400 wake up via alarm)

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

MAIN WORK

Buffalo Bar Squat (higher bar)

3x5x295

ALTERNATE w/

Axle strict press from rack

3x5x153+1 push press rep per set

4 chins between sets (55 total by end)

ASSISTANCE

20 minute EMOM of

* 9 dips

* 4 chins

* 2 Hanging leg raises

* 10 pull aparts

Lateral raise dropset (35x10, 35x5, 35x2.5, 35xEmpty hands)

CONDITIONING

8 rounds on the rower

* 30 seconds max effort

* 60 seconds rest

3 minute cooldown

Notes:

*  I put the bar at practically high bar height today, just to see how it felt.  It was a little tougher than my stupidly low bar height, but still within my abilities, which I think might be a solid way forward on the lightest week of the cycle.  Spares my forearms some pain, gets me stronger, gives me room to grow.   Really focusing on sinking the depth.  The video is unsatisfying, but I know I’m out of ROM at the bottom.

* Went with sets of 6 for chins on the warm-up, which got me to 30 total.  They’re feeling better and better, which is the goal of Planet Mongo.  I went without the chins yesterday, but did get in the sandbag.  I’m feeling better about managing the balancing act here.

* Press felt solid enough.

* My chins felt better on the assistance circuit, but still fell apart a bit at the end.  I used the underhand grip more, which helped.  Meanwhile, dips continue to climb, and this week I got 180 in the 20 minutes, which is 40 more than what I started with.  It dawned on me how this day pretty much is BtM day 1: 3x5 squats, 3x5 press, and all the same assistance work.  Just slightly different percentages.  

* I really liked the interval I came up with on the rower.  1:2 work to rest ratio really seems to be pretty gold as far as power output goes.  Saw my heart rate get into the 130s.  

* Weighed in at 81.1kg.  That’s a 1kg drop from last week.  These continue to be post carb-up weigh ins, for the sake of consistency, and I’ll throw in a Thursday weigh in as well when I’m fairly depleted to keep that standard tracked, but things continue to trend in the leaning out direction with the Maximum Definition Diet.  Last night was spaghetti with 93% lean grassfed piedmontese meat sauce, some breadsticks, and a dessert of 2 cookies and 2 brownies from the Valkyrie with some honey and a mug of fairlife skim.  Upon reflection, this actually was a pretty light weekend for food.  We went out more than we usually do, for the Mother’s Day weekend, and aside from my full rack of ribs on Friday, I was eating lighter portions from a combination of 1: being so goddamn full from those ribs and 2: going out to eat and not wanting to buy 2 entrees worth of food.  We’re pretty good at family style these days, and so I split my rice and mac salad at the Hawaiian BBQ place between the kiddo and the Valkyrie and they gave me some extra helpings of BBQ chicken and kalbi ribs, and at First Watch I gave the Valkyrie and kiddo my fruit and toast in exchange for their breakfast sausage, sunny side up eggs and butter, but even still, it’s lighter fare than usual.  I say it not to complain (I still love how little food I need to be satiated for a LONG time), but more to document in case I see a bump up next week.

* Heck, while I’m talking about food, lemme just say that this week started week 3 of chuck roast for breakfast, and like a dog with kibble, I am SO excited for my breakfast every morning.  It’s legit what motivates me to get out of bed and train: knowing that I have that waiting for me at the end of the workout.  I genuinely don’t know if there’s ever any going back from this Maximum Definition Diet approach.

* I’m thinking VERY far into the future and thinking about my mass gaining phase after my second round of Operator before my competition on 26 Jul.  I came up with the idea of taking Grey Man and making it Building the Monolith-esque.  Instead of A/B/A, B/A/B, just stick with A/B/A on repeat each week.  This would have me squatting twice a week and deadlifting once a week, and that deadlift workout would be a ROM progression mat pull cycle.  I’d pair a press with the squat workout, because I’m prioritizing that lift, and then a bench press with the deadlift workout.  This makes the assistance pretty simple to figure out as well: I’d put GHRs on the squat days and lever squats on the deadlift day, so I’m still training posterior and anterior chain 3x a week.  I’m thinking either incline bench or dips on the press days, and behind the neck press on the bench days.  For that “either incline or dips” discussion, I could legit do 1 on 1 day and 1 on the other, but I’d be straying a bit far from the frequency principle at that point.  I’d want some back work, although there’s a fair chance I’ll keep the chins between sets of everything as that’s been good to bring back.  So perhaps make chins a “free movement” and then have a row on the press days: either DB rows or a landmine row.  What’s left is not programmed assistance: abs, reverse hyper, pull aparts, and possibly some shrugs.  I learned from my last go-round that I don’t want to program weight/loads for those things.  And there’s a fair chance I’ll keep in the daily sandbags, and perhaps be naughty on the weekends and still do some sort of strongman loading work, taking full accountability of the impact it will have on my recovery.  I’ve run the Mass Protocol in earnest at least one time: I get to play around with it now and take full responsibility for my actions.  

* My kid is done with music theater for the season, so we get our Monday nights back.  I’ll still most likely get in some sort of walk today after dinner, but it’ll be good to breathe.

 Training Log: Entry 3530

**OPERATION PLANET MONGO**

AM WORKOUT (0900, 0600 wake up)

*Tactical Barbell Operator* Cycle 1, Week 3, Workout 6

"Sandbag over bar resets"

200lb+ sandbag over 50" bar for 1 min, rest for 2, 5 rounds total

Notes:

* Got triples every round, with a fourth threatened.  I have the bag better set up as far as slack goes, and practicing reps.  Technique is coming along.  Still playing it tender with the forearms.  No issues with cardio.

* Also got in my push ups, squats, and a bunch of walking and yard work today.

 Training Log: Entry 3529

**OPERATION PLANET MONGO**

AM WORKOUT (0445 natural wake up, 45 seconds before alarm, late night, slept in)

*Tactical Barbell Operator* Cycle 1, Week 3, Workout 5

MAIN WORK

Buffalo bar squat (low bar)

3x2x355

ALTERNATE w/

Axle strict press

3x2x183+1 push press rep per set

ASSISTANCE/CONDITIONING

Crossfit “CINDY” WOD

20 rounds of

* 5 chins

* 10 push ups

* 15 squats 

w/10lb vest

Cindy Time: 21:43 (ties last week)

Notes:

* Got to bed late last night, so decided to get in 45 extra minutes of sleep and just really dial in the training today.  Normally, I meander a little bit in the morning, take the warm ups a little slow and ease into things.  Instead, got out of bed right away, booked it downstairs, hit the majority of my warm-up sets but with no rest between and kept VERY strict on the 2 minute rest intervals.  Managed to get in the most important parts of the workout: just cut out the abs, pull aparts, swings and low intensity rower time.  And this is exactly why I settled on Tactical Barbell: it’s adaptable that I can add to it as needed, but when I need to just get the job done, the base is enough.

* Still playing the razor’s edge with my elbows/forearms, and I feel like I’m winning.  I cut out the daily chins yesterday, and today, after the first set of squats, I focused on putting the bar higher on my back.  Pain doesn’t present DURING the squat, but when I rack the bar, most likely as I suddenly shift the weight off my back and directly onto the arms.  Having it higher up on the back limits that, and ultimately makes the squat harder anyway, so that’s a win.  I also think cutting the chins on Thursday makes sense given that on Friday I do Cindy.  That may just be a way forward for the future.  

* I am thinking that for my next training cycle I'll rotate in SSB squats in order to give the arms a break.  It may be a forever way forward with TB: Alternate between SSB front squats, buffalo bar squats and SSB squats with training cycles.

* Press felt very strong today.

* I was crushing Cindy at the start.  My conditioning is very solid there.  Around round 9 I start regretting my life choices, and then I hold on until it’s over.  I tied last week’s performance with 5 more pounds in the vest, so that’s pretty clutch.  I REALLY get toasty doing this workout, as along with the vest I throw on a shirt because the webbing of the vest will chew up my torso during push ups and chins otherwise.  Also worth noting that I do the push ups on patio pavers, because otherwise the vest will run into the floor before I get a full ROM, so I’m doing my best to really get the most out of this.  Consequently, my pecs are always sore after this workout, which is pretty cool.  

* Tang Soo Do was pretty fun last night.  Got to do some improvisation on grab self-defense, and some breakfalls.  Also got in a decent 2+ mile walk after dinner last night, and my daily sandbag.  Ended up with about 22k steps overall.

 Training Log: Entry 3528

**OPERATION PLANET MONGO**

AM WORKOUT (0348 natural wake up, snooze until 0355)

*Tactical Barbell Operator* Cycle 1, Week 3, Workout 4

90 minute treadmill walk

Speed: 3.5 mph

Distance: 5.25 miles

Incline: 6.0 first 2.5 miles, 7.0 for remainder

Notes:

* Every week this remains one of the best favors I do for myself.  The day after deadlifting I’m pretty beat up, and this becomes pretty tonic.  Since it’s the easy week, I went without the vest, but I upped the incline a bit to allow some sort of challenge without pushing the pace any harder.  My feet are finally in a good way after my race, and with my trip to Italy and Greece coming up in 3 weeks, I want to keep it that way.  I intend to do the European thing and do a lot of walking, and I bought a brand new pair of Bearfeet shoes to get me there.

* Took my Thursday weigh in and came in at 81.1, compare to 80.9 last week, so things are pretty consistent.  I don’t really care to be any lighter at this point, but may push just a little harder in these last few weeks to allow for gluttony on my vacation.

* This marks 2 months of gum sobriety: not a single stick or piece.  I’m not opposed to ever having any again, but I’m appreciating not using it right now.   If nothing else, I can say it’s to comply with the Maximum Definition Diet.  Eliminating the artificial sweeteners has most likely done me some good.

* Tang Soo Do was low intensity yesterday, but fun.  Lot of creativity in one steps.  Got another class tonight.  We’re also doing pretty well on our family walks post dinner these days.

 Training Log: Entry 3527

**OPERATION PLANET MONGO**

AM WORKOUT (0400 wake up via alarm)

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

MAIN WORK

Buffalo Bar Squat (low bar)

3x2x355

ALTERNATE W/

Axle strict press from rack

3x2x183+1 push press rep per set

Sets of 5 chins between sets (55 total before moving on)

(4) Texas Deadlift Bar mat pulls

15+6+6x405

ASSISTANCE

4 rounds of

* 10x80 DB rows

* 10x270 reverse hyper

* 6 standing ab wheels

* 20 axle curls

BREAKFAST

40 minute walk while truck got maintenance 

Notes:

* Very interesting mental shift happened yesterday: while I was walking my dog and thinking about my next day of training, I caught myself thinking “I get to deadlift tomorrow” vs “I have to deadlift tomorrow”.  I was pretty delighted with myself for that.  

* Used sets of 5 in the warm up AND the main work for the chins between sets.  I’m getting better at chins, but I find myself gravitating toward the wider grips, avoiding the narrower ones, and I can feel a familiar ache in the elbows.  I’ll keep my eye on things.  I should note that I SAY “elbows” but I really mean more “forearm flexors/extensors”, similar to what I run into from too much aggressive grip work.  I may start eliminating the daily chins, and just focus on volume in the training itself.

* I decided to let the squat bar hang low today on the low bar.  Specifically, I allow myself something of a forward shrug before I unrack the bar, to get it to really settle in the meat of my lower traps/rear delts.  It just feels better to squat that way, and my knee continues to appreciate this change.  I feel like I’m still doing myself a service by taking these squats so much deeper than I ever did in the past.

* I really focused on getting my hips under my shoulders at the start of the mat pulls, and it paid off.  I broke the weight off the mats comically easily and had TONS of energy for the set as a result.  Managed to make it to 8 reps before having to take my first breath, which is a 1 rep PR in that regard, and I’m still not taking any cluster to failure like I used to.  My hips feel much better as a result.  This seems like a solid middle ground to operate off of.

* Ran out of time on the assistance.  Was wanting to get in 5 rounds.  But I still got value out of that.

* I had to take my truck in for regular maintenance, so I used the downtime to get in a short walk.  I managed 3 miles with the pup last night as well.  We’ll be doing Tang Soo Do tonight, but it’s one steps night, so not a whole lot of energy demand.

 Training Log: Entry 3526

**OPERATION PLANET MONGO**

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

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

“FOBBIT INTERVALS” (Basic)

Set timer for 15 minutes

Row for 2 minutes, hop off, 20 KB swings w/24kg bell, row 2 minutes, hope off, 10 snatches per arm, repeat until 15 minutes is up

Notes:

* It’s the heavy week of lifting, which means the light week of conditioning, and Fobbit Intervals looked like exactly what I needed there.  Basic means going from 20 minutes to 15, but I was pretty surprised with how effective of a conditioning hit this workout had.  The rowing is more just to keep the heart rate in a constant elevated state: the money is on the KB work.  It’s basically short burst intensity, 2 minutes active rest, repeat.

* Been a LONG time since I did any sort of KB snatch, but thankfully I was never good at them in the first place, so this felt as awful as before.  They definitely were the start of the show for getting my heart rate up, but they also tend to beat up my elbows, so something to watch out for.  I’m actually thinking this could work by throwing in some ABCs instead.  

* Got in a nice hour long walk last night while my kid was at music theater rehearsals.  Also been getting in my lunchtime walks.  The consistency is paying off, along with he time in the sun, because I’m really leaning out, just in time for the cruise.

* Got some zipties for my sandbag to make it a bit more like what I’d see in competition.  It was a little tricky to handle yesterday as a result, but I’ll have plenty of time to get in more reps.

 Training Log: Entry 3525

**OPERATION PLANET MONGO**

AM WORKOUT (0400 wake up via alarm)

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

MAIN WORK

Buffalo bar squat (low bar)

3x2x355

ALTERNATE w/

Axle strict press

3x2x183+1 push press rep per set

4 chins between sets

ASSISTANCE WORK

20 round EMOM of

* 9 dips on odd rounds, 8 dips on evens

* 4 chins

* 2 Hanging Leg Raise

* 10 band pull aparts

Lateral raise dropset (35x10, 30x5, 30x2.5, 30xEmpty Hands)

CONDITIONING

5 rounds on the rower

* 45 seconds max effort, 1 minute rest

Notes:

* Knees were a little sore this morning.  Wondering if I’m seeing the effect of Cindy as an assistance WOD, along with all the walking around from the weekend.  Cindy will be cut after this cycle, so not the biggest concern, but something to track on.  I’m also a little tender from sun exposure, which made the squat bar slightly uncomfortable, but nothing game changing.

* Had the bar a bit too low on the back for the first set.  Put it up higher for the next 2.  

* Pleased with how the press moved.  Thought it was going to feel heavier.  

* I had 50 reps of chins between warm ups and sets between sets before I started the EMOM, having me end with 130 total reps.  However, the 4th rep of each round was getting sloppy at the end, so I’m going to stick with 4s until it’s clean.  Dips were a pleasant surprise in performance: 170 total, which is 30 reps ahead of where I was in the prep week.

* Those rower intervals were solid at the end.  More recovery time, to allow for stronger intervals.  This is the easy week of conditioning, so that may feature in other workouts.

* Weighed in at 82.1kg this morning, which is a .9kg drop from the previous week.  Once again, these are different, as they’re post carb up weigh ins.  I’ll take a Thursday weigh in as well to track on Deltas, but I’m still seeing trends in the downward direction, and my abs are coming in deeper.

 Training Log: Entry 3524

**OPERATION PLANET MONGO**

*Tactical Barbell Operation* Cycle 1, Week 2, Workout 6

EMOM sandbag over bar for 10 rounds

200+lb sandbag and 50" bar

Notes:

* I realized the technique that works on log works here too.  Don't row the bag into my lap: deadlift it, then grab it.  This will save my elbows.

* I used an extra ziptie on the bag, and it lasted for 4 rounds before breaking.  I'll need to rig that up again, because it really changed things.

* This was much better than my last time.  I'm getting better with the technique.  I'll need to start getting in more reps soon.

* Spent the rest of the day walking around at the Renassance festival.  Got a cool new gym flag that says "Victory or Valhalla", some raw local honey, and other goodies.  Also got my turkey leg

And dinner was 20 smoked chicken wings, so a LOT of white meat/poultry today

Go Gironda.