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.