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.