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.