Training Log: Entry 3628

AM WORKOUT (0400 wake up via alarm)

TACTICAL BARBELL MASS PROTOCOL SPECIFICITY BRAVO

Operation MILO Cycle 3, Week 3, Workout 5 (final lifting workout)

MAIN WORK

Chins (various grips, rest pause as needed)
5x14

DB rows
5x8x150

Axle curls
5x8x88

GHRs
5x8x70

ASSISTANCE

GHR sit ups
3x10

Reverse hyper/band pull aparts superset circuit
3x15x340/3x50

Lateral raise
50x10lb

Notes:

• 1 min rest between chins, rows and GHRs/sit ups, 90 second rest for curls

• I feel like this workout ultimately made lifting 4x a week palatable, since it doesn’t have a big movement in it. Just a chance to get in some bodybuilding and recover from the hard efforts of the week. Meanwhile, it’s the heavier bodybuilding day of the 2, so not having a big movement works, and it means I’m not totally killing myself on the deadlift day.

• DB rows are just stupidly heavy at this weight. Not as good of a mind muscle connection, but sometimes that brute force work is good for me as well.

• Really good pump from the chins.

• Final night of sparring in Tang Soo Do last night. Got in 3 matches, 2 with junior students and one with the Valkyrie. Highlight was my second match, dude had a predictable pattern where, if he was ever down a point, he would charge in first thing the next round to try to score a quick point by surprise. Everyone else always falls for it, and since I knew it was coming, I just shoved out a push kick at the start of the match and he speared himself on it. It ended with my heel crashing right into his knee and completely immobilized him. My instructor also commented on my stance, saying “I know I’m not going to take the boxer out of you, and I don’t think I want to. It works for you, and it has real world application, which I can appreciate”. Was good to hear us on the same wavelength.

• Keg carry last night was 248.5. Today will make 250, which will be 75lbs from the start of the experiment. It’s getting heavy, but I can still make it happen.