Training Log: Entry 3625

AM WORKOUT (0510 wake up via Valkyrie’s alarm)

TACTICAL BARBELL MASS PROTOCOL SPECIFICITY BRAVO

Operation MILO Cycle 3, Week 3, Workout 2

“ROWER RESET 20s”

5 rounds on the rower of

• 20 seconds max effort

• 2 minutes rest

8 minute recovery row

Notes:

• Final one of these for the cycle. Output was solid and recovery was on point in the 2 minutes. Used up the remainder of the time for a recovery row to meet the objective of “no more than 20 minutes of training”.

• This still felt restorative on my body, despite being a hard effort. My right knee, in particular, is feeling much better than yesterday. I’m having a “good knee day”. Ultimately, I believe I have some form of quadricep tendinosis based off some self-diagnosis. My annual physical is coming up soon and I’m hoping to get some imaging done.

• Keg carry was 245lbs yesterday. It’s definitely getting heavy. I’m glad I’m wearing the SHD knee sleeves, as I can feel this is beating up my knees a bit.

• Tang Soo Do tonight, and it’s sparring. Always a treat.

• This is the final week of gaining, and then I’ll go into 4 weeks of leaning out before back on the cycle. This has probably been my most successful concentrated gaining block ever, as far as body composition goes. I’ve gained 7lbs in 9 weeks, and though my abs have filled out, I haven’t gained the love handles I typically get nor the lower belly paunch. My weight belt still fits well, and pretty much all my typical indicators of getting “overfat” haven’t triggered like they typically would around this point. I feel like I’ve stumbled across something solid turning the maximum definition diet into a gaining diet. As far as training goes, with Wed Squat day I’ll be squatting 325 with a SSB for sets of 8, whereas when I started Tactical Barbell a year ago I was squatting 275 with a buffalo bar for the same reps, so that’s a 50lb gain with a harder bar. Helps put things in perspective. Sure, I haven’t actually hit the squat yet, but it’s there waiting for me. And even without that, I got 305 with 1 minute rests vs 275 with 2 minute rests, so STILL some solid growth.