Training Log: Entry 3672

AM WORKOUT (0400 wake up via alarm, rough night of sleep)

TACTICAL BARBELL SPECIFICITY BRAVO Week 1, Workout 1

SSB Squat
4x12x225

Lever belt squat
4x12x180

Axle strict press from rack
3x12x108
1x11+1x108

(3) Incline DB bench
4x12x60s

Dips
1x8x55, +4BW
3x12xBW

ASSISTANCE

Standing ab wheel
3x10

Lateral raise dropset
35x10, 35x5, 35x2.5, 35xEmpty Hands

Notes:

• Finally back to the program. Hand was healed up enough.

• 1 minute rests on SSB squats for sets of 12 continues to just absolutely suck. Following it up with lever belt squats also sucks. For the press, I took 1 minute rest until the final set, which was 2 minutes. DB incline was 60-90-90 for rest, and dips was 1 minute.

• Knee felt ok. First set of squats sucked, but after that it got with the program.

• I didn’t even think about my pec on the first set of incline bench, and then thought “oh hey, I guess it’s healed”, but the dips showed me that it still isn’t 100%. No pain: just pulling. Playing it safe, but still getting in some solid training. In general, this was a solid workout. Specificity is marketed as pump and fluff, but when you cram it with compound lifts, it’s brutal.

• Weighed in at 85.8 yesterday and 84.8 this morning. Yesterday, it was like my body was shedding all of it’s water all day: weird post competition effect. Also got a 1:28 hang: new PR.

• Tang Soo Do tonight. It’s one steps, so low activity. On that note, my general activity has dropped, since I no longer get in my lunch time walk. I have to get home and let the puppy out during that time, as the Valkyrie is no longer in a WFH situation. Just lends to this being a good time for gaining.