Training Log: Entry 3613

AM WORKOUT (0350 natural wake up, snoozed until 0400)

TACTICAL BARBELL SPECIFICITY BRAVO

Operation MILO Cycle 3, Week 1, Workout 1

MAIN WORK

SSB Squat
4x12x215

Lever belt squat
4x12x182.5

Axle strict press from rack
3x12x103
1x10+2x103 (rest pause)

(3) DB incline bench
4x12x55s

Dips
4x12x15

ASSISTANCE

Standing ab wheel
3x10

Lateral raise dropset
35x10, 35x5, 35x2.5, 35xEmpty Hands

Band pull aparts
50

Chins throughout workout

Notes:

• 1 minute rest between sets, except for final set of strict press and incline bench (90 seconds rest)

• I have missed strict 1 minute rest between hard sets of main lifts. It’s a different kind of challenge, and keeps me sharp and honest. The light weights are a good break for my body as well. And it’s why I’m such a big fan of this system in general, because after this cycle I’ll swing into Operator, where it will be heavy with longer rests.

• Went with 4 sets with everything just to see how my time shook out at the end. As you can see with all the assistance work at the end, I had ample time, which means I can do more sets next time and/or take longer rests as things get heavy. My strategy is to take as little rest as possible as early as I can so that I have room to rest longer as things get harder. I’m also figuring on hitting more sets on the lighter workouts so I can do fewer sets on the heavier. Lots of room to maneuver.

• Since I’m already doing 3 kinds of pressing exercises, I cut out flat bench. It makes the most sense from a logistics standpoint, as you can see the set-up I’m working with. I’ve contemplated adding another lower body lift, but Jim Wendler said something recently that has resonated with my own training history, and that is that the lower body just doesn’t seem to need as much assistance as the upper body to grow, and when we slam it with too much, it has the reverse effect.

• Weighed in at 83.5kg this morning. Really enjoyed the family meal yesterday: bacon cheeseburger alfredo casserole, using pancetta, piedmontese 93% lean grassfed beef, drum wheat pasta, grassfed cheddar, and some good quality cream, alongside 2 biscuits with grassfed butter and raw local honey and then 5 of the Valkyrie’s homemade cookies with some more honey and some fairlife skim milk. In terms of “all things health”, I’ve noticed how much I look forward to my Sundays now, where I take a day off of training and enjoy a meal that we all cook together as a family, whereas before I had to really talk myself into these days. It’s a nice place to be in.

• Keg carry was 226lbs yesterday. Felt light.

• My back looks pretty awesome in that thumbnail.