Training Log: Entry 3615

AM WORKOUT (0352 wake up via alarm, snooze until 0400)

TACTICAL BARBELL MASS PROTOCOL SPECIFICITY BRAVO

Operation MILO Cycle 3, Week 1, Workout 3

MAIN WORK

(6) Texas Deadlift bar Mat Pulls
11+5+5x455

DB rows
5x12x100

Axle curls
5x12x60

GHRs
5x12x20.4

ASSISTANCE

GHR sit ups
3x10

Reverse hyper/band pull apart superset circuit (no rest, just back and forth)
3x12x340/3x50

Chins throughout workout

Notes:

• 1 minute rest between all movements.

• Went with 5 sets here, since I’m doing 1 fewer movement than my push day. Timed out about the same, so that works well.

• Those mat pulls had a tough start, but not a painful one, which is a big difference. The follow-up pulls on the sets of 5 felt stronger. The weight feels heavy in general, but a part of that is that I’m not taking a deload between cycles. Instead, my bridge week will hit at the end of this cycle of Specificity, so right in the middle of the cycle.

• Pinched a nerve in my upper back on my left side at some point. Felt it during the rows. Minorly annoying. I’m dealing with sprained fingers on that same side, so I’ve got some nerve dysfunction going on in general.

• Didn’t get footage of the reverse hypers, just because I was dealing with some technical issues.

• Tang Soo Do had us learning new material last night, which was fun. We’ll reinforce tonight.

• Keg carry yesterday was 228.5lbs.