Training Log: Entry 3643

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

TACTICAL BARBELL OPERATOR Week 2, Workout 2

“CHARON’S TRINITY”

5 rounds of

• 1 min rower

• 1 min 24kg kb swings

• 1 min burpees

• 1 min rest

Notes:

• Still a buttkicker of a workout, and makes the 20 minutes go by quick. I wasn’t hurting as much as I was last week: starting to adjust again.

• Weighed in at 84.0kg this morning. Was 84.4 yesterday. Tonight will be the carb up meal, which is off schedule, but the day before deadlifts, so that will most likely be nice.

• Keg carry yesterday was 271lbs. First time I legit thought I wouldn’t be able to complete the carry. Starting getting sideways at one point. Hitting it on the days I lift tends to he bard compared to on non-lifting days.

• Tang Soo Do on the schedule for tonight. This week is most likely going to be a bit lower energy, since we have our tournament on Saturday.

• Moving forward, absent any competitions to prep for, I feel like a good battle rhythm for Tactical Barbell is 3 weeks Operator, 3 weeks Mass Protocol, 3 weeks specificity, 1 bridge week. 9 weeks of training tends to be where I want to take a bridge week, and especially so after the final week of specificity. This also sets up a longer form of “Feast/Famine/Ferocity”, in that I can spend 4 weeks (bridge and Operator) eating leaner and 6 weeks eating bigger. This feels like a good “baseline” approach, from which I can modify as needed. I can extend the Operator cycles longer when it comes time for competition prep, or I can extend Mass Protocol longer if that’s the goal.

• With the above, the other idea/benefit is a core set of lifts that belong uniquely to each phase. Specifically: SSB front squat for the Operator phase, Buffalo Bar for the Mass protocol and SSB for specificity. Similar to conjugate, rotating the movement will keep me from getting too hammered doing the same movement week after week for too long. I’m feeling the benefits of using the SSB front squat as my knee continues to feel awesome and body is getting a break in general. I can do something similar with the pressing as well, using the log and the axle as needed.

• The one other part of this approach I dig is keeping the TMs tied to the protocols. Since Operator is a 6 week protocol, by training it 3 weeks at a time, it would be 20 weeks before I up the TM (2 full 10 week rotations). Allows adequate time to really settle in with the weight and master it.