Training Log: Entry 3636

AM WORKOUT (0350 wake up via alarm)

TACTICAL BARBELL OPERATOR Week 3, Workout 1

MAIN WORK

SSB front squat
4x2x275

ALTERNATE w/

Axle strict press from rack
4x2x188

CONDITIONING

General Conditioning #5

3 rounds of

• 60 sec dip

• 90 sec rest

• 60 seconds push ups

• 90 seconds rest

3 rounds of

• 5 burpees

• 10 chins

Standing ab wheel
1x10 w/10 second plank

Notes:

• I love lots of things about my kid, but one of the best is that, when I ask them “Hey kiddo, what’s the plan?” Their response is “Chaos Dad”. And here we are, I thought this was going to be an unscheduled bridge week due to the norovirus, but my appetite came back last evening and I felt good this morning, so I got back to training. However, I’m still working 12s this week, so I’m going to make this an abridged training week. It already works out that this is the heavy week of Operator, so the volume is low and the conditioning intensity is easy. However, I’m planning on making this more like Fighter than Operator, getting in 2 lifting workouts with squat and press and then 1 workout of just deadlifts, as this should keep workouts very short and focused. Today’s wake up time worked, but I’ll need to get to work even earlier for the next few days, so I’m planning on 0335, which shaves off 25 minutes from my normal sleep time. Not awful. My conditioning days should give me a chance to recover some of that time, as they’ll be short. My step count is going to be low this week, and I’m at peace with that. It’s at least sparring week in Tang Soo Do, so I can get a workout there.

• As for the workout itself, it went really well. My right knee is feeling incredible, probably because I haven’t been carrying a stupidly heavy keg every day. That’s coming back, because “I’m f**king stupid, I don’t get a f–k about jail. That’s my business. That’s what I do” to quote Nicky Santoro. But in the interim, given how much fluid I’ve lost these past few days, I had no issue with headspins and was able to output exactly what I needed. Belt was fitting a little loose, but that’s to be expected.

• Conditioning took a small hit, nothing too awful. I still got GC#5 knocked out the fastest it’s been: 2:50. But part of that is I cut out all the extra chins I normally do, in order to save time.

• Weighed in at 82.9kg this morning. I’m happy to see I didn’t lose much weight form illness.

• I meal prepped for the week. First meal is 11.5oz of beef rib fingers, 3 hardboiled eggs and 5 egg white omelet. Second meal is the same, except 14oz of rib fingers. Since I’ll be eating at work, I won’t be taking photos of individual meals, but I’ll post up the photos I took from the process.