Training Log: Entry 3622

AM WORKOUT (0400 wake up via alarm)

TACTICAL BARBELL MASS PROTOCOL SPECIFICITY BRAVO

Operation MILO Cycle 3, Week 2, Workout 4

MAIN WORK

SSB Squat
4x10x283

Lever belt squat
4x10x237.5

Axle strict press from rack
3x10x133
1x8+2x133

(3) DB incline bench
4x10x70s

Dips
10x67.5
2x8x67.5
1x8+2+2+2x67.5

ASSISTANCE

Standing ab wheel
1x10 w/10 second plank on final rep

Chins through workout

Notes:

• 1 min rest on first 3 sets of squats, then 90 seconds. 1 min for all lever belt. 2 minutes on axle. 1:30, 1:45, 1:55 on DB bench. 2 minutes on dips.

• There is certainly a reality where I could have gotten all 4 sets of squats with just 1 minute of rest between sets, but I imagine it would have taken more out of me and compromised the remainder of the workout. It’s what I dig about this protocol: I make the first day as strict as possible so I have room to stretch out on the second day.

• Because of all the slightly longer rest periods, I had to cut the ab work short at the end, so I held a plank on the final rep to make it suck more.

• For the dips, I rest paused to get all the remaining reps. I’m going to keep that weight for next week, since it’s sets of 8, and see if I can do it with shorter rest periods.

• Weighed in at 83.4kg this morning, which is my more traditional weigh in day. That’s a delta of .7kg from Monday.

• Keg carry yesterday was 238.5lbs. It’s definitely feeling heavy on the return trip, although carrying it on deadlift day will typically feel heavy.

• Tang Soo Do was a decent workout last night. Final night of it tonight.