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.