Training Log: Entry 3624

AM WORKOUT (0358 natural wake up)

TACTICAL BARBELL MASS PROTOCOL SPECIFICITY BRAVO

Operation MILO Cycle 3, Week 3, Workout 1

MAIN WORK

SSB squat
4x8x305

Lever belt squat
4x8x255

Axle strict press from rack
4x8x143

(3) DB incline bench
4x8x75s

Dips
2x8x67.5
2x7+1x67.5

ASSISTANCE

Standing Ab Wheel
3x10

Lateral raise dropset
35x10, 10x5, 10x2.5, 10xEmpty Hands

Band pull aparts
30

Chins throughout workout

Notes:

• 1 min rest on all lower body. Went 90-105-120 seconds on the axle, 60-90-105 seconds on the incline bench, and 60-60-90 on the dips.

• Kept the weight the same on the dips as last workout, but got it done in a shorter timeframe, so it’s a density PR.

• Fought HARD to keep those squats at a minute rest. 3 weeks is definitely my limit on the SSB: it’s taking a lot out of me.

• My shoulders were smoked, so I kept the lateral raise reps pretty low today.

• I’m in a weird place where I’m excited at the prospect of training by don’t want to actually DO the training. Growing is awesome, and I love how strong I’m getting through this process since I’m actually eating to gain, but these training days are brutal. I’m looking forward to Operator, slimming down, longer rest and fewer reps.

• Weighed in at 84.8kg this morning: gaining is going real well. This marks a 3.2kg gain from the start of Mass Protocol. Coincides with my family meal yesterday of spaghetti with piedmontese beef meat sauce, some local Italian bread fried in ghee, and 5 of the Valkyrie’s cookies with some raw local honey and some fairlife skim milk.

• Keg carry was 243.5lb yesterday. It moved VERY slow. Part of that was just being late in the evening: was busy and forgot I needed to get this done. I am thinking that it might be time to wrap up the experiment at the very end of the Mass Protocol. That will be 9 weeks in and about 75lbs added from the start. I can reset the weight while I’m doing Operator so that, by the time I cycle back up to Mass Protocol, I can start pushing the weight again.