Training Log: Entry 3664

AM WORKOUT (0357 natural wake up)

TACTICAL BARBELL GREY MAN Cycle 2, Week 2, Workout 3

MAIN CLUSTER

Axle bench press
6x236
5x236 (sprained/pulled my pec)

(2) Texas Deadlift Bar Mat Pulls
1x405

SUPPLEMENTAL CLUSTER

Lever belt squats
5x10x205

Behind the neck barbell press
4x10x95

Axle curls
4x10x76

ASSISTANCE

Reverse hyper/ab wheel superset
3x15x360/3x10

Band pull aparts
100

Handful of chins

Notes:

• On the 5th rep of the second set of benching, I felt that familiar cramp/crunch feeling of a pulled/torn muscle in my right pec. Racked the bar, still managed some chins, and decided to shut down the benching and live to fight another day. For my regular readers, I know your instincts will be to show me sympathy: please don’t. Nietzsche wrote in “Thus Spake Zarathustra” that one of man’s greatest sins is pity, and I fully believe that. I’m not a race horse: no one is going to shoot me. This is just a bump in the road that I’ll deal with. The fact I was able to finish out the rest of the session is proof positive of that, and I’ve already got a bunch of work arounds figured out based on how long recovery will take. I don’t really care about flat benching as it is, and I can still press overhead, which is the lift I actually DO care about. I’ve got plenty of toys in the gym, and a bunch of slingshots as well, so I’m in a good way. Specificity may be super bodybuilder friendly this time around, and that’s just fine with me. Chaos, as always, is the plan.

• That said, the workout continued off the rails on the mat pulls. 405 didn’t feel as heavy as 470, but it still felt much heavier than it should have, and I saw some stars. I’m thinking the CNS may just need a legit rest, and I may wave off next week and start the cycle over again when Grey Man ends and Specificity begins. I am somewhat tempted to shift to trap bar, since I have a max frame pull coming up in competition, but I also know that I specifically went back to ROM progression with a Texas Deadlift Bar because it always works for me. “And in a dream I’m a different me/
  With a perfect you, we fit perfectly/And for once in my life I feel complete/And I still want to ruin it/…Do you know how far this has gone?/Just how damaged have I become?/When I think I can overcome/It runs even deeper”

• Was pleased with the audible on the behind the neck press. Very juicy shoulder pump from that. That was originally the plan before I settled on weighted dips, so I may have just forced my hand on this.

• Lever belt squats continue to feel awesome having switched to flat shoes and bringing myself closer to the lever arm. Far more leg than hip.

• Ab wheel put a little pressure on the pec, but nothing terrible. Reverse hyper was actually more stressful. I’m a few hours post training now and more inclined to believe it to be a sprain/pull vs a tear.

• On the body POSITIVE news, I had my follow up physical therapy appointment yesterday. Knee pain is improving, but still present. Doc was pleased with my progress. Gave me some more stretches. I asked him, from an expectation management perspective, if pain free was a possibility for me, and he seemed pretty positive that, due to my muscle tone, I should be able to resolve the issue. He believes it’s primarily structural rather than musculature, and I just need to loosen up my hips and keep rolling out the IT band. Roger that.

• Carried a 231lb keg, fat gripz hold for 1:05 yesterday.

• Weighed 84.0 this morning. Can’t wait to feast tomorrow.

• Oh yes, I suppose I’ll have to see if I feel grappling ready in a week. Pecs are dumb, I’m just going to channel the spirit of Tra Telligman

• My editor has informed me that Tra Telligman is, in fact, not dead, and attempting to channel his spirit is, at the least, disrespectful.