Training Log: Entry 3616

AM WORKOUT (0355 natural wake up)

TACTICAL BARBELL MASS PROTOCOL SPECIFICITY BRAVO

Operation MILO Cycle 3, Week 1, Workout 3

MAIN WORK

SSB squat
4x12x240

Lever belt squat
4x12x200

Axle strict press from rack
3x12x113
1x10+2x113

(3) DB incline bench
4x12x60s

Dips
3x12x30
1x10+2x30

ASSISTANCE

Standing ab wheel
3x10

Chins throughout workout

Notes:

• Phone ran out of memory: full workout not captured. But I got the squats, and those were the most brutal part.

• 1 minute rest for all the lower body work. For the press, went 90 seconds, 1:45 and 2:00 respectively. For the incline, went 60-90-1:45. For the dips, went 90-120-120.

• Strict 1 minute rests between those squats is absolutely brutal. I’m a big fan of what that brings to the table as far as new stimulus goes. For a 3 week wave, this is definitely valuable.

• Kept those rests short on the first workout for this exact situation: was able to push the rests a little longer while still staying within program parameters. The pressing was challenging, but should be beneficial.

• That pinched nerve in my back has resolved thankfully.

• Last night’s Tang Soo Do was light on activity again but high on learning. Another night tonight should round us out.

• Keg carry was 230lbs yesterday. It felt heavy, but that tends to be the case when I do it on the day I do deadlifts.

• Weighed in at 83.6kg this morning. Thursday was typically my lighter weigh in, because it was after 90 minutes of walking, but that’s changed with this program. I’m still including it, because it’s 4 days post carb load and a decent enough data point.