Training Log: Entry 3596

AM WORKOUT (0400 wake up via alarm)

TACTICAL BARBELL MASS PROTOCOL GREY MAN

Operation MILO Cycle 1, Week 4, Workout 1

MAIN CLUSTER

Buffalo bar squats
4x8x300

Axle strict press from rack
4x8x143

SUPPLEMENTAL CLUSTER

(3) DB incline bench
4x12x60s

DB row
4x12x115

GHR
4x12x20.4

ASSISTANCE

GHR sit up
3x10

Lateral raise
50x10lb

Chins throughout workout

Notes:

• 2 min rest on main cluster, 1 min rest on supplemental, except final set of DB incline was 90 seconds

• Changed up the chins to do sets of 3 between sets of main work, rather than 1 big set at the end. Going to see how I respond. Should be gentler on the elbows to stay so far away from failure.

• Felt very strong for this workout, which is funny because I spent the weekend feeling physically exhausted. Between the heat and the martial arts testing, I was beat. But squats and pressing felt awesome.

• Weighed 82.5kg post workout. Last night was the carby meal: baked spaghetti, and 5 of the Valkyrie’s cookies (3 oatmeal peanut butter butterscotch, 2 vanilla cake with triple chocolate chips) with some raw local honey and a mug of fairlife skim.

• Yesterday’s keg carry was 200lbs.