Training Log: Entry 3623

AM WORKOUT (0400 wake up via alarm)

TACTICAL BARBELL MASS PROTOCOL SPECIFICITY BRAVO

Operation MILO Cycle 3, Week 2, Workout 5

MAIN WORK

Chins (various grips)
5x13 (rest pause as needed)

DB rows
5x10x130

Axle curls
5x10x76

GHRs
5x10x50

ASSISTANCE

GHR sit ups
3x10

Reverse hyper/band pull apart superset circuit (no rest)
3x15x340/3x50

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

Notes:

• 1 minute rest for all except curls, which were 90 seconds.

• For chins, I got through the first 2 sets without rest pause, then got to rep 7 of all other sets before needing to rest pause. 5 total reps over previous week.

• This workout really works well for the overall programming structure. By this point of the week, I’m pretty beat up, and a day without any heavy spinal or knee loading is refreshing, while still being challenging enough and getting me a solid pump through the posterior chain. Especially felt my lats lit up after the chins before moving to the rows.

• Tang Soo Do was another solid workout last night, and 3 nights of that in a row added up.

• Keg carry yesterday was 240lbs. It was raining, so I had to move slower than I would like to.