Training Log: Entry 3750

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

TACTICAL BARBELL MASS PROTOCOL GREY MAN Week 6, Workout 3

MAIN CLUSTER

Axle Bench Press
4x3x266

Texas Deadlift Bar Deadlifts
12x440

SUPPLEMENTAL CLUSTER

Lever belt squat
4x8x275

Dips
3x8x85
7+1x85

Axle curls
4x8x91

ASSISTANCE CIRCUIT

Reverse hyper/Hanging leg raise
3x15x360/3x10

Notes:

• Sleep was good, so I didn’t wanna get up when the alarm went off, but I’ve been excited about this training day enough that I told myself, if I really wanted to, I could just walk away after the deadlift.

• On that note: I’m quite pleased with the deadlift. I noticed I was low backing it today, which seems to be me trying to save my hips, but even with that, the weight felt SO much lighter than my previous attempt at this weight. I’ve grown significantly stronger, and this was a 2 rep PR. I also saw places where I can chill out on the hips a little during the concentric. 12 reps was my goal and I met it. Grinded out a bit more than I should have, but so far no worse for wear. And the moonwalk afterwards was legit, as was seeing all the blown out blood vessels in my shoulders after my shower. I’m coming back to what I was.

• Benching was ok. Little bit of elbow pain to deal with. Felt it on the dips as well, and really showed itself on the hanging leg raise when I’d get off the bar. Felt more specifically in the bicep, similar to how my left felt before I tore it. Something to keep an eye on.

• Happy with how the belt squat is feeling these days. Far more viable movement when I don’t have knee pain.

• Tang Soo Do last night was a good traditional class of basics and forms. I’m really trying to get my stances deeper, now that my knees play nicer. Tonight is the 90 minute class.

• Weighed in at 82.8kg this morning: a full kilo drop from yesterday, despite eating like an absolute champ. Definitely some water weight shenanigans going on.

• On the topic of weight, this training phase has made me think I’ve got a decent year-round protocol going so far. Gain Oct-Dec, lean out first 6 weeks of new year, Recomp/reverse diet to June, lean out/be active outside for the summer, repeat. I’ve naturally fallen into the pattern and it’s really working well for me.

Training Log: Entry 3749

AM WORKOUT (0500 wake up via Valkyrie’s alarm)

TACTICAL BARBELL MASS PROTOCOL GREY MAN Week 6, Workout 2

“VIKING RAID”

15 minutes

• 100m row

• 150lb sandbag carry

• Add 100m each round

Notes:

• Got all the way through the 6th round before the timer hit. Second best performance of the training cycle. Really tried to make it up in the rowing portion, as I was being a bit ginger on the carries.

• Opened up the workout with 17 chins.

• My hip has turned a corner thankfully in time for a deadlift PR attempt tomorrow. I was on the fence with doing this workout in order to spare the hip for said attempt, but this didn’t seem to bother it too much. Tang Soo Do may be another story. Right elbow/forearm is still a little pissy with this workout in general, but far better than it usually is this deep into Grey Man.

• Yes: I specifically wear my shirt that says “Viking” for this workout.

• Weighed 83.8kg this morning. Highest so far in the training block. With it being a gaining block, that’s not a bad thing, but I’ve also been living off the most sodium laden foods for the past several days, between kalua pig, corned beef and that Hawaiian BBQ spread last night. Consequently, thirst levels have been elevated as well.

 Training Log: Entry 3748

AM WORKOUT (0359 natural wake up)

TACTICAL BARBELL MASS PROTOCOL GREY MAN Week 6, Workout 1

MAIN CLUSTER

Buffalo Bar Squat
4x3x377

Axle strict press from rack
4x3x181

SUPPLEMENTAL CLUSTER

(3) DB incline bench
4x8x80s

DB rows
4x8x145

GHRs
4x8x65

ASSISTANCE

GHR sit up
20, 15

Notes:

• I was already dreading this workout before I went to bed last night, although “dread” is hyperbolic. It was more just plain not wanting to wake up early to go lift weights. But, as the natural wake up shows, my body was ready to go when it was time, and I actually felt much more physically restored. The Valkyrie gave me a massage last night around my SI joint, and that seemed to do the trick. Much more effective than rolling out on the LAX ball. Gives me hope for Wed’s deadlift workout.

• The week of triples suits me well. Still a wannabe-powerlifter. I felt strong on the squats and undeservably strong on the press. Geting into the squat position torqued my forearm a little, but I’m still MUCH healthier come week 6 than I typically am. And the press didn’t bother my hip like it did last workout.

• I’m actually challenging myself on the ab work at the end. Feel a decent cramp.

• Got in a full 7 days of 17-17-16 chins. Going for triple 17s this week.

• Weighed in at 83.3kg. I earned that, because I ate like a champ this weekend, with a capstone last night of 5 slices of sourdough crust pizza (2 slices with that guanciale…it was glorious) and 2 and a quarter large sourdough cookies with some raw local honey. Once again: I am such a fan of how I get to eat.

To give perspective, when I say “large cookies”, the ones in the photo are the “small ones”. The large ones didn’t make it into the shot, but they resembled Mrs. Field’s cookies in terms of thickness and size. Just wonderful.

 Training Log: Entry 3747

AM WORKOUT (0358 natural wakeup)

TACTICAL BARBELL MASS PROTOCOL GREY MAN Week 5, Workout 5

MAIN CLUSTER

Buffalo bar Squat
4x6x352

Axle strict press from rack
3x6x168
5+1x168

SUPPLEMENTAL CLUSTER

(3) Incline DB bench
4x10x75s

DB row
4x10x135

GHRs
4x10x60

GHR sit ups
20
15

Notes:

• I came into this feeling absolutely destroyed. My hips are a wreck from 3 nights of sparring (more on that), but knowing it was Friday and I had breakfast waiting for me compelled me through. Surprisingly, it was the press that was the biggest X-factor, rather than the squats. I DID note that I wasn’t standing fully locked out at the top of the squats, with some forward lean to take some pressure off the hips, but the first set of press sent some electricity down my back/hip, and I lost the second rep forward and had to fight for it as a result. Had to really make a point to keep my glutes locked down. I took a full 3 minutes of rest before the final set to help out there. In general, it was a workout I was happy to come out the other side on.

• I giggled to myself while filming my GHRs realizing that my youtube channel is effectively the world’s slowest snuff film.

• I at least earned my hip pain. I was the Dojang champion last night, sparring through 1 junior student, 1 senior student, and our senior black belt that is always the biggest challenge. In the case of the latter, I threw him off my starting off in the bladed stance that they always tell us to start off in that I refuse to adopt. Much like Inigo Montoya in Princess Bride, it dawned on them that, suddenly “I am not left handed”. But after that, I couldn’t stand to fight like that, so went back to my original stance. It had the intended effect though: suddenly I was unpredictable. This also included sending a rear like side kick to his head, which, for reference, he’s 6’3-6’4 and I am 5’9. It worked because NO ONE expected me to be able to do that. And all it cost me was my hips. A real pyrhric victory: the best kind. Got to watch the Valkyrie take on the entire dojang one after the other in the redemption bracket and work her way back up to me. We had an awesome match, getting into overtime at 2-2, with her scoring a beautiful head crescent kick on me at the end. Good night for the family.

• All THIS said, each sparring week I come out of it pretty wrecked. Even though this is “no-contact” point sparring (or maybe ESPECIALLY because of that), it requires a fair degree of athleticism and agility regularly practiced, and I keep getting older while these kids keep growing more and more into their primes. Our schedules force us to go 3 nights in a row, rather than having a break in between, and by Thurs the Valkyrie and I are totaled. In light of all this, I’m considering pivoting my training and making the sparring week a week where I adopt one of the “Fighter” programs from Tactical Barbell. Basically cut the lifting from 3x week to 2x week. Simplest solution would be cut out the middle day and make it JUST the deadlift workout.

• Weighed in at 82.5kg. Weight continues to remain pretty stable.

• My coffee consumption has increased. I just plain enjoy it, and people at my work are enablers by asking if someone else will have a cup if they make another pot.

 Training Log: Entry 3746

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

TACTICAL BARBELL MASS PROTOCOL GREY MAN Week 5, Workout 4

“ROW ROW ROW YOUR BLOAT”

20 minute recovery row

Notes:

• This was just what the doctor ordered (I suppose that would be Dr. Shawn Baker, as he’s super into rowing). I was exhausted at the end of the day yesterday and just passed out, and woke up “broken, bruised, forgotten, sore”. Immediately post row I felt worse, but after going through the rest of my morning, I feel restored and able.

• This continues to be the most “all-in” this block of Mass Protocol has been as far as priorities go. I’ve picked sleep over rucking, and have used the rower as a recovery tool, and the outcomes continues to demonstrate that this is the right call. I make peace with the reality that, when it comes time to emphasize conditioning, that’s what Operator is for.

• Weighed in at 83.2kg. Between a diet rich in salty corned beef and housing a ton of water and electrolytes before bed, that checks.

• Sparring night wasn’t quite as intense last night, but it was a full 90 minute class. We had a lot more junior students, and I was paired off with my kiddo in the first round, so I only got to spar that one round of our tournament. Post tournament we did some rounds of free sparring, and I couldn’t get any of the junior students to come play with me, so I did matches with my hands behind my back to make it a challenge.

 Training Log: Entry 3745

AM WORKOUT (0359 natural wake up)

TACTICAL BARBELL MASS PROTOCOL GREY MAN Week 5, Workout 3

MAIN CLUSTER

Axle bench press
4x6x246

(2) Texas Deadlift Bar Mat Pulls
14x440

SUPPLEMENTAL CLUSTER

Lever belt squat
4x10x250

Dips
3x10x75
8+2x75 (weight swung too much)

Axle curls
4x10x83

ASSISTANCE (performed in an unbroken circuit)

Reverse hyper
3x15x360

Hanging leg raise
3x10

Notes:

• Was not quite as motivated to tackle this today. Relied on the reality that I simply don’t have an option to delay this workout, since Wed is our busiest day of the week, and I had breakfast waiting for me when I was done.

• Felt very strong on the bench. As I was doing it, thought to myself “I feel like a 300lb bencher again”. It’s been an interesting journey trying to come back to where I was with a healthier approach. For you turbo nerds, this is like Final Fantasy IV, where you start out with Cecil as a dark knight, and he’s powerful, but his attacks take away from his hit points and are ultimately self-destructive, and then you start over as a level 1 paladin, you’re weaker, but you now can heal, and you can eventually grow to surpass your previous self.

• Holy f*ck at those mat pulls. If you’re observant, I missed the grab for the power rack and ended up just falling to the reverse hyper to rest. Definitely blew out some blood vessels, but feeling stronger than I expected. MUCH better than where I was last training cycle at this weight.

• Lever belt squats are really feeling good on the legs. Knee is healthy enough that I can focus on that. Dips were good: final set the weight just got a little too wild on me. Curls are feeling good. I’ve actually noticed my arms have grown, specifically because I normally roll up my sleeves at work, and I noticed I can’t drink my coffee anymore when I do that, because the sleeves compress my arms too much to comfortably raise the mug to my mouth. That’s a real “non-scale victory”

• Which, speaking of the scale, I weighed in at 81.9kg this morning. Part of that was sweating a bunch at Tang Soo Do (more on that in a minute), but I still afforded myself to throw an extra slice of corned beef on my plate as a result. I’m leaning into this recomp/reverse diet phase, since it seems to be working, but, in turn, I’m going to course correct when I see things going a little off kilter. With me eating only 1 meal yesterday, I recognize it was a little on the small side.

• Tang Soo Do sparring night went really well. We had 14 students in attendance, so it was a large bracket. I sparred 3 black belts, with a match with the Valkyrie in between the first and the second one. By all accounts, I won every match, but the final match against our senior black belt went into overtime and I scored a beautiful jump roundhouse to his ribcage…and the judges ruled that he scored a bodypunch on me. We both stared at each other in disbelief, and the black belt even pointed at me and went “Uh, no, he got the point”, but it’s baseball rules. I took satisfaction in us both recognizing it. Our dojang also implemented double elimination that night, so after that was done, I got to spar 3 more matches (2 against senior students, 1 against the Valkyrie), wherein I won the first two and lost a hardfought match the the Valkyrie at the end. It was an excellent test of endurance and I had to stay light on my feet. My matches against the black belts required me to come up with some individual strategies to address their unique tendencies (kinda like playing “Punch Out” back in the day) while I’m still trying to wreck everyone’s game by sparring Tang Soo Do using Bas Rutten’s fighting stance. Knees and hips have been happy enough to be able to pull that off, but we’ll see how tonight goes with 90 minutes of sparring.

 Training Log: Entry 3744

AM WORKOUT (0510 wake up via Valkyrie’s alarm, very good night of sleep)

TACTICAL BARBELL MASS PROTOCOL GREY MAN Week 5, Workout 2

“Viking Raid”

15 minutes

• 100m row

• 150lb sandbag carry

• Add 100m each round

Notes:

• Was in the middle of the carry on the 6th round when the timer went off. Still can’t beat week 1’s performance, which speaks to the impact of systemic fatigue. But I was definitely putting in effort and feeling the conditioning effect here.

• Body felt better than last week. Elbows and hips played nicer, but part of that was I was a bit less ballistic in the pick up to be a little more gentle on the connective tissues. Once again: it feels good to feel good.

• We did 22 rounds of ABCs last night as part of ABF, and it’s still functioning as an awesome tonic workout for me. However, I’ve noticed that my physique seems to have turned a corner and has returned to being a bit more shapely/bulbous, and it dawned on me that I AM doing a supplemental “bodybuliding” program with my family outside of my own training alongside my (now) 50 chins a day. I’m thinking the little bit of additional submaximal work is paying off.

• Woke up at 83.1kg this morning, which seems to be where I waver. Scale keeps weighing me 6kg less on the first attempt, which means it’s time for new batteries, but is a great “oh sh*t” sorta moment.

• When I have a little more bandwidth, I’m going to try to spitball some ideas for training leading up to the next competition. It’s a ways off, but I’m excited about it, and I’m excited that I’m excited about it. I already ordered my kilt yesterday.

With a name like that, I couldn’t pass it up.

 Training Log: Entry 3743

AM WORKOUT (0400 wake up via alarm)

TACTICAL BARBELL MASS PROTOCOL GREY MAN Week 5, Workout 1

MAIN CLUSTER

Buffalo bar Squats
4x6x352

Axle strict press from rack
3x6x168
5+1x168

SUPPLEMENTAL CLUSTER

(3) DB incline bench
4x10x75s

DB row
4x10x135

GHRs
4x10x60

ASSISTANCE

GHR sit up
15, 10

Notes:

• All the pain issues I was dealing with this weekend resolved in time for this workout. I do believe a part of that is having a set rhythm that my body is used to. It knows that, come Monday morning, it’s time to perform. I, once again, felt much stronger than I had any right to this morning, which is a pleasant change from the last cycle, where every workout felt like a miracle.

• I recognized today that all the work I’ve put into making low bar squats viable have paid off, but they are still not enough to make low bar a forever movement. I can still trigger that pain in my forearm just from getting into position: irrespective of if the barbell slips down my back. Ultimately this is a positive thing: I’ve come up with an approach to make this training phase even more viable, but it also means that it’s just that: a training phase. Bar/movement rotation will continue indefinitely.

• Very pleased with pressing performance. The middle week is the most satisfying. Rested 2 minutes for all but the final set of axle: went 2:30. Went 90-90-120 on the incline.

• Got through all 7 days of 16-16-17 chins last week, and opened up with 17 this morning, planning on doing 17-16-17. Kinda Doug Hepburn-esque.

• Weighed in at 82.9kg, and that’s post carb up. We did another sourdough pizza last night. I had 5 slices: 3 from the sheet pan pizza, 2 from the traditional pie pan, alongside 5 sourdough cookies (new recipe) with some raw local honey. The Valkyrie is really getting into the homemade sourdough and I’m absolutely loving it. Being able to fuel up with the cleanest carbs made from home is absolutely incredible, and the results are showing that my body is responding well to it. This has become less a gaining phase and more a reverse diet phase, as I’ve been slowing upping the food and seeing the scale stay the same. As long as the weights in the gym keep going up, I’m good with that.

• Rather than 10 minute walks post meal, yesterday I adopted the strategy of 10 minute hyung/martial arts open hand forms. It was honestly pretty enjoyable. Less anti-social than sulking off for a solo walk or time on the rower, getting to improve my martial arts and work on that hip pain I was dealing with. I may make this a “thing”. I truthfully miss being “all-in” with martial arts.

• Got a big ABC workout tonight with the family for ABF. Also an experiment with beef shanks in the sous vide. We have leftover pizza on standby if it’s a disaster.

 Training Log: Entry 3742

AM WORKOUT (1115)

Tang Soo Do class

Notes:

• This was a semi-decent workout. We did open hand forms/hyungs the whole time, which gave me a moment to have a revelation. I’ve been complaining about my hips hurting all week, and thought I had jacked it up in training somehow. But I realize that this is the new form that we’re learning

• 
  

  
  

• Look, specifically, at his feet. They’re supposed to always be pointing forward, and all movement is done via the hips. When you factor in that we spent 90 minutes of Wednesday just drilling this form, and that we’ve used every spare minute we have training this form so we can memorize it, it makes sense that my hips are a little achy. I’m hoping there will be an adaptation phase, and maybe it will even develop some stronger hips.

• Otherwise, just an active day. Lotta running around and getting stuff done. Because my hips have been so achy, I’ve held off on adding in more intense training. With it being Mass Protocol, this works out well.

 Training Log: Entry 3741

AM WORKOUT (0630 natural wake up, snooze until 0700)

TACTICAL BARBELL MASS PROTOCOL GREY MAN Week 4, Workout …5

MAIN CLUSTER

Buffalo Bar Squat
4x8x330

Axle strict press from rack
8x158
2x5x158
6x158

SUPPLEMENTAL CLUSTER

(3) DB incline bench
4x12x70s

DB row
4x12x125

PM WORKOUT (1500)

GHRs
4x12x55

GHR sit ups
1x25

Notes:

• Day off work, so slept in and got the majority of the workout knocked out while the rest of the family was waking up. Cut out the “out of garage” part for later.

• Felt like the gravity was turned up today. Was just getting beat to hell by the training. Didn’t push the axle too hard, but got a PR on the DB press as a result, so I’ll take it.

• While doing my knee rehab stretches, I felt a small pop in my hamstring. Immediately stopped the stretch, and just feel a little tightness in the hamstring, but otherwise nothing too worrisome. I’ll see how it feels tomorrow.

• Been very active with family in town. Easy way to get in steps. Eating a little more as well, which is good for a gaining phase.\

• Valkyrie and kiddo still chugging away on the ABF, and I’ve been joining them at their weights as well, making it a tonic/recovery workout for myself. I feel like all the time pressing with lighter weights has been great for grooving my technique.

 Training Log: Entry 3740

AM WORKOUT (0400 wake up via alarm)

TACTICAL BARBELL MASS PROTOCOL GREY MAN Week 4, Workout 3

MAIN CLUSTER

Axle bench press
4x8x231

(3) Texas Deadlift Bar Mat Pulls
14x440

SUPPLEMENTAL CLUSTER

Lever belt squat
4x12x230

Dips
3x12x60
9+3x60

Axle curls
2x12x76
9x76
9+6x76

ASSISTANCE

Reverse hypers
3x15x360

Various ab work

Notes:

• Sleep continues to be less than awesome due to minor inconveniences. This was pretty funny though. At night, the kiddo knocks on our door and gives us the pug puppy when he starts acting up (the pup starts off the night in the kids room). I’m usually the one that wakes up to receive the pug. When my kid gave it to me, we didn’t exchange any words, just the dog, and I thought “the nightly pug deal”, and then I laughed to myself “hah! Pug deal. Like drug deal” And that amount of thinking unfortunately shifted my brain into “awake mode” for the next hour or so.

• This training day requires little motivation to get me to do it. I appreciate how little there is to it, yet how much at the same time. Anchoring off that set of deads is awesome. On that note, though I was 1 rep shy compared to last week, it was a moment of discretion being the better part of valor, because I was in no degree of pain but could feel my body giving me some warning shots there. Shut it down, walked away, felt great.

• And then I did a set of ab wheel and immediately triggered that familiar pain in my hips and forearm. So I’m going to just plain stop doing the ab wheel for the rest of this training cycle: juice isn’t worth the squeeze. I don’t feel any pain during my daily chins, minimal during squats, TONS during this movement, and there are like a jillion other ways to train abs.

• Breaking the weight off the mats for the deads was challenging but not miraculous. I think I have at least one more cycle in me.

• Weighed 82.7kg this morning. Despite only 1 meal yesterday, that’s a bump up in weight, but that one meal was a VERY sodium heavy meal of corned beef, so that tracks.

• Tang Soo Do was a moderate workout yesterday. Today is the 90 minute class. And I’m taking the next 2 days off work, so schedule is going to be a little off.

• I signed up for another charity strongman competition. It’s 8 Aug, and I’m currently signed up as a Masters LW of 220-. This event has 2 things I’ve always wanted to do: a caber toss and Dritvik Stones. What I love the most is that I’m excited about this competition. I had fallen out of love with strongman for a while, and these charity comps for fun are really bringing me back. It’s sorta like combat sports, how I’m having fun just showing up to competitions without actually training: I just want a pick up game. I’m already thinking about my training cycle for this, and picking up some new toys (to include a kilt). Details below.

 Training Log: Entry 3739

AM WORKOUT (0529 natural wake up, slept in)

TACTICAL BARBELL MASS PROTOCOL GREY MAN Week 4, Workout 2

“VIKING RAID”

15 minutes

• 100m row

• 150lb sandbag carry

• Add 100m to the row each round

Notes:

• Finished the 600m row when the timer ran out. Finished the carry still. I had some lapping issues on the 3rd round, which ate into my time. Right elbow was being a little pissy, so I was moving slower. In general, my time is getting worse each week, and I imagine it’s navigating around the pain that’s a part of that, as the first week I was able to rip the bag off the floor. But this is why I cycle low bar squats, rather than keep them year round.

• Forgot to hit record. Oops.

• This is still a solid conditioning hit. I was thinking about it on the ride to work as well. I’m doing a solid job of leaning into this mass gaining phase, even if I’m not chasing scale weight. I’m staying conditioned “enough” without going stupidly deep into it, and prioritizing sleep seems to be benefiting my physique and strength. I’m not as fat as I anticipated being at this point in the training block. It’s really been more of a recomp phase at this point.

• Which, on that note, I weighed in at 82.4, which is the lowest I’ve been on a Tuesday/post carb up weigh in for this training cycle. Wild considering I had over 1000 calories in burger patties alone for dinner last night. I think that’s been my favorite part of this experiment: discovering maintenance, and just how much wiggle room it has. Especially as I’m fasting through today on my way to 12lbs of corned beef I have in my sous vide.

• Tang Soo Do tonight. It’s “Wildcard/Cardio” week, and we’ll be attending a Saturday class as well, so lots of activity this week.

 Training Log: Entry 3738

AM WORKOUT (0345 wake up via dog, snoozed until 0400, but honestly a terrible night of sleep with windstorms)

TACTICAL BARBELL MASS PROTOCOL GREY MAN Week 4, Workout 1

MAIN CLUSTER

Buffalo Bar Squat
4x8x330

Axle strict press from rack
2x8x158
7x158
5x158

SUPPLEMENTAL CLUSTER

(3) DB incline bench
2x12x70s
2x10x70s w/4 rep rest pause on final set

DB rows
4x12x125

GHRs
4x12x55

ASSISTANCE

GHR sit up
20

Notes:

• It’s absolutely bonkers weather right now. Wind gusts up to 50mph, tore the fascia off my neighbors house and heard it scrapping all night, made it hard to sleep. Still having really vivid dreams as well, so it’s honestly like a mixed blessing to not be able to sleep much.

• As much as sets of 8 suck, I continue to feel unjustifiably strong on the squat. I think my right knee was just holding me back for longer than I realized. It’s awesome feeling healthy again, and figuring out to use my grip shirt has gone a long way to make the low bar squat more viable. I feel really locked in.

• For rest periods, it was 2 minutes on the squat, 1-2-2 on the incline press, 1s on the rows and GHRs. For the press, I went 2-3-2, seeing if resting 3 minutes would let me get in all 8 reps on the third set. Since it didn’t, didn’t seem worth repeating. Next workout, I’ll rest pause to get all the reps if I need to, similar to what I did with the incline bench. I was running a little short on time due to some morning logistics.

• Elbows are feeling good enough. I have awareness of them, but no agony. I got through all 7 days doing 3x16 chins. I may only go 2x16/1x17 for this week. These past few goes, I’ve been focusing on moving my body by contracting the lats, rather than pulling with my hands, and it seems to help move through pain. I’m also noticing better body awareness on the rows as a result. My hips are doing decent as well.

• Weighed 83.2kg this morning. Teetering between these weights. Wonderful family meal last night: another go with sourdough crust pizza, topped with pancetta, bacon, leftover kalua pork, pineapple and black olives. We had it cafeteria style on a baking sheet. I had something like 5 or 6 slices, and then 5 cookies with some raw honey. It’s awesome to have sourdough in the house: the Valkyrie is experimenting will all sorts of recipes. In turn, I’ve been considering how to work a cyclical or targeting ketogenic diet approach. I also used a 10 minute rower workout post meal ala the 10 minute walk, and that felt pretty nice.

 Training Log: Entry 3737

PM WORKOUT (1400)

TACTICAL BARBELL MASS PROTOCOL GREY MAN Week 3, Workout 6

“Fran” Crossfit WOD w/no-kip chins

Time: 7:35

Notes:

• I had already gotten in 2x16 chins earlier in the day, and figured I’d get in the rest and then some with a classic.

• Been a LONG time since I’ve done this one. Haven’t felt healthy enough for it in a while. My right elbow/forearm is still kinda pissy over it, but I think it will adapt.

• Used to get this done around 4 minutes. Used to weigh 20lbs more as well.

• Along with this, I got in a 3 mile walk with the puppy while I wore the 20.4lb tac carrier earlier in the day. Good day of activity.

 Training Log: Entry 3736

AM WORKOUT (0320 wake up via windstorm, snooze until 0400 alarm)

TACTICAL BARBELL MASS PROTOCOL GREY MAN Week 3, Workout 5

MAIN CLUSTER

Buffalo bar squats
4x3x367

Axle strict press from rack
4x3x176

SUPPLEMENTAL CLUSTER

(3) DB incline bench
4x8x75s

DB rows
4x8x145

GHRs
4x8x55

ASSISTANCE

GHR sit up
2x15

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

Band pull aparts
20

Notes:

• I felt really strong coming into today. Knee came ready to play, weights felt right, no significant sources of pain to contend with. I also skipped TSD last night: do wonder if there is a correlation there. But I’ve also been skipping that Thursday ruck to get in more sleep. I think I’ve just been making a lot of good choices.

• Elbow pain has resolved. I’m using a little more variety in my chin grip selection, which I think is helping. I’ve kept up 3x16 this week without interruption. I’m enjoying it, rather than feeling obligated to do so.

• Changed up the ab work to get the same rep total in fewer sets. Also had enough extra time at the end for a little more assistance work.

• Weighed in at 82.4kg this morning. I believe I have discovered maintenance. This FEELS really sustainable as well.

 Training Log: Entry 3735

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

TACTICAL BARBELL MASS PROTOCOL GREY MAN Week 3, Workout 4

“ROW ROW ROW YOUR BLOAT”

20 minute recovery row

Notes:

• 3rd week in a row I’ve picked this over getting in a ruck, and I think this is just going to be a way forward during Mass Protocol. This makes a lot of sense. Train the muscles hard, do work to help recover from workouts, get in some daily activity, save the rucking for Operator. Before, the ruck was something of a means to control nutrient partitioning and keep control over the intake, but given that I fast on these mornings now, that seems more effective. My physique and gym performance is reflecting as such as well. I think the extra sleep is also giving me more benefits than the ruck would. If I had something more significant to train for, things may be different. I DO have a 10 mile race in a month that is most likely going to hit like a freight train, but I can deal with that.

• My hips are a little achy from deadlifts, but not cripplingly so. The row was definitely just going through the motions and getting some flood flowing.

• Weighed in at 83.0. Housing a bunch of corned beef is probably a great way to up sodium.

• Tang Soo Do was active for 90 minutes but not terribly intense. Breakfalls/rollfalls for the first 45 minutes and 1 step self defense for the rest. New belts are nice, because we get new material. I was also recruited to help test a choke defense the black belts were working on. It was the typical “psycho strangle” choke, where you straddle the person and wrap your hands around their neck. They were effectively supposed to chop my elbows at the joint to break the grab, but noted that my arms were so large that all it did was make the choke tighter around their neck. So, basically, the defense only works if you’re being attacked by someone smaller and weaker than you. Back to the drawing board.

• We’re skipping TSD tonight, as my puppy is getting neutered and we’re going to hang out with him and make sure he’s doing ok.

 Training Log: Entry 3734

AM WORKOUT (0352 natural wake up, snooze until 0400 alarm)

TACTICAL BARBELL MASS PROTOCOL GREY MAN Week 3, Workout 3

MAIN CLUSTER

Axle bench press
4x3x256

(4) Texas Deadlift Bar Mat Pulls
15x440

SUPPLEMENTAL CLUSTER

Lever belt squat
4x8x250

Dips
3x8x80
7+1x80

Axle curl
4x8x88

ASSISTANCE

Reverse hyper
3x15x360

Ab wheel
2x10

Band pull aparts
75

Notes:

• Been having some wild/vivid dreams these past few nights. Jon Heck and I were trying to get out of an escape room. Can’t make that stuff up.

• Was excited to train. This is definitely my favorite lifting day of the program. My right hip was a little buggy in Tang Soo Do last night, but it showed up to play today. Funny enough, it was the ab wheel at the end that gave it a little trouble.

• Pleased to get through the benches without my pec acting up, and I actually had some more reps in me on the mat pulls, but I’ve been appreciating being able to progress week to week WITHOUT being in agony by pushing too far. “Enough”, per Dan John. The break off the mats is getting harder, but it’s not “strength miracle” levels yet like it was last training cycle.

• Belt squats are feeling better each week. Getting my knee in a good way has gone far.

• Weighed in at 82.3kg this morning. Down half a kilo after eating an entire chuck roast. I think I could sell this diet.

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 Training Log: Entry 3733

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

TACTICAL BARBELL MASS PROTOCOL GREY MAN Week 3, Workout 2

“VIKING RAID”

15 minutes

• 100m row

• 150lb sandbag carry

• Add 100m each round, max rounds in 15 minutes

Notes:

• Finished the 6th round this time and was starting the second when time expired. Further than last week, not as far as the first week.

• My elbows are a little achy: a telltale sign I’m pushing the daily chins too hard. I am notoriously stupid for always upping my chin volume at the same time that I reintroduce low bar squats into the equation. It made the bag picks a little more tender than usual.

• I came up with an idea to make this even MORE “viking raid-y”: I could incorporate some heavy bag/Body Action System work into the workout. Row, get off the rower and hit the bag, then do the carry. It would fit the story of rowing to the shore, fighting the locals, and stealing their stuff. I’d have to come up with a specific combo or something like that, since I don’t have a round timer going, but it could be a fun way to work even more variety into this, and I have all this gear in my basement. Another approach would be to include a bag over shoulder first, to simulate throwing an opponent.

• Tang Soo Do is tonight. It’s one-step week, which is low activity, but we should get the results of our belt test back.

• I think Stan Efferding and others have been on point regarding the value of sleeping vs training, as these shorter training days will more sleep seem to be doing me some positives. I also just plain like this training day in general because it includes the coffee fast post workout. This has been one of my better nutritional experiments. The every other day intermittent fasting gives my guts a rest from the food, the mornings that I coffee fast are excellent “high speed/low drag” mornings where I don’t have to do a bunch of dishes before I go to work, whereas the mornings that I DO have breakfast are mornings where I just plain look forward to getting to have breakfast. With it being every other day, I look forward to each day due to the unique reward it brings. On my fasting days I go to bed thinking “Oh good: I get breakfast tomorrow”, and on my fed days I go to bed thinking “Oh good, I have an easy morning tomorrow”.

• On the above, woke up at 82.8kg again this morning. I am thinking to just let this training cycle play out a bit more naturally and see where I fall.

• 
  

Training Log: Entry 3732

AM WORKOUT (0400 wake up via alarm)

TACTICAL BARBELL MASS PROTOCOL GREY MAN Week 3, Workout 1

MAIN CLUSTER

Buffalo Bar Squat
4x3x367

Axle strict press
4x3x176

SUPPLEMENTAL CLUSTER

(3) DB incline bench
4x8x75s

DB rows
4x8x145

GHRs
4x8x55

ASSISTANCE

GHR sit up
3x10

Notes:

• Got a little less sleep than usual, since the in-laws are in town and we stayed up a little later, but it was deeper sleep. Felt energized and ready. My right elbow is a little tender from getting it cranked in belt testing, and my right knuckle is the same from the board break

  

• As it was a backfist, and my instructor’s words were “They’re YOUR knuckles”. I said that, thankfully, I don’t have piano lessons any more.

• Boy I love this week. Triples are such a treat after 8s and 6s. Workouts go faster too. Felt strong, took the squats deep, knee is feeling solid. Managed to tweak something in my right trap putting the plates away overhead, so there’s a reason why you shouldn’t clean up after yourself.

• Incline DB benching felt the best yet.

• Weighed 82.8kg this morning, which means all those squats were over double bodyweight. That’s pretty cool. It’s been difficult for me to calibrate sub 400 to have any sort of significance, but those little reminders help.

• I picked today’s soundtrack because yesterday was the 32nd Anniversary of “The Downward Spiral”…and also the 33rd Anniversary of “Bevis and Butthead”

• Last week, I went all 7 days getting in 3x15 chins. I opened up today with a set of 16. We’ll see where this goes.

 Training Log: Entry 3731

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

TACTICAL BARBELL MASS PROTOCOL GREY MAN Week 2, Workout 5

MAIN CLUSTER

Buffalo bar squat
4x6x342

Axle strict press
4x6x166

SUPPLEMENTAL CLUSTER

(3) Incline DB bench
4x10x70s

DB row
4x10x135

GHRs
4x10x45

ASSISTANCE

GHR sit ups
3x10

Notes:

• Crazy storms last night, woke me out of a sound sleep and woke up drenched in sweat from the high humidity. Less than ideal for training. It’s funny how I have weekly motivators to get me going. On Monday, it’s because it’s our 1 night of the week we get to relax, so I don’t want to put off training there. On Wed, it’s the deadlift day, and there’s no opportunity to slide the training to the evening. On Friday, I know getting this workout in on the morning punches my ticket to start the weekend when I get home. Whatever it takes.

• Progress all around. Got through all the sets of strict press. 2 mins rest on the main cluster, 1 min on DB row and GHRs/sit ups, 60-90-120 on the DB bench.

• Knee continues to be in a good way, to the point that I forget it was hurt. I’m just feeling very “normal” again.

• Weighed 82.7kg this morning. Upped my breakfast intake a little by including some cheese and sour cream, but also just was thinking on my way to work that I’m not really training for anything in particular at the moment. I like where my physique is at, I’m getting stronger, I like fasting through 2 breakfasts per week, and I’m not hungry for more food. I may just let this training phase play out intuitively and see what happens. Room to manuever, if nothing else.

 Training Log: Entry 3730

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

TACTICAL BARBELL MASS PROTOCOL GREY MAN Week 2, Workout 4

“ROW ROW ROW YOUR BLOAT”

20 minute recovery row

Notes:

• This is traditionally my ruck day, but with our Tang Soo Do belt test on Saturday, I know I’m going to have a 2 hour workout ahead of me, and didn’t feel the need to stack up on that. And being in a recovery state from the flu, this seemed prudent as well. I have a 10 mile race coming up next month, so it’d be good to get in some manner of mileage, but I may also just join the Valkyrie for some long runs here and there.

• Body is feeling much better compared to last week.

• Weighed 82.9kg this morning.

• In-laws coming in today for the weekend, so a little more chaos than usual.

• Still keeping up with the daily chins and no elbow pain. Really kicking myself for not figuring out this grip shirt thing earlier.

• After observing a 2.8kg loss over the span of 9 years, I think we can safely rule out the “Vending machine chicken samosa diet”

 Training Log: Entry 3729

AM WORKOUT (0335 natural wake up, snoozed until 0400 alarm)

TACTICAL BARBELL MASS PROTOCOL GREY MAN Week 2, Workout 3

MAIN CLUSTER

Axle bench press
4x6x241 (smashed j-hook on 4th rep of first set)

(5) Texas Deadlift Bar Mat Pulls
15x440

SUPPLEMENTAL CLUSTER

Lever belt squat
4x10x225

Dips
4x10x65

Axle curls
4x10x81

ASSISTANCE circuit

Reverse hyper/standing ab wheel
3x15x360/2x10

Notes:

• Despite the early wake up, I got good sleep last night. We’ve been getting to bed earlier these past few nights, as the family has been recovering from illness, and last night the kiddo came down with what we all had. So still netted about the same amount of total rest, and woke up feeling ready and recharged. I’m also over the flu, from what I can tell.

• Smashed the hell out of the j-hook on the first set, which is indicative of being out of practice with the bench. But also a great sign that the pec has healed, because that kind of chaos would have really torn it up otherwise.

• Those mat pulls were unique. The first rep felt rougher than last week: more a pull than a squeeze off the mats. And as that happened, I thought to myself “ok (tap), this is going to be (tap) a rough set (tap), so I’m just (tap) going to see (tap) how it goes (tap) but the big (tap) thing is that (tap) I need to not hurt my hip (tap) holy crap that’s 9 reps and I haven’t breathed yet (EXHALE tap), wtf is going on?(tap)” And suddenly I was 12 reps deep and matching last week’s 15 came relatively easy. As the set ended, I was at a crossroads, as I DIDN’T blow up my hip and I COULD have gone for another set…but decided discretion was the better part of valor, especially with our belt test at the end of this week.

• The curls continue to prove delightfully challenging. Despite my torn bicep, I may still have some room to grow here.

• We skipped TSD last night and are going to waive off the rest of the week unti lthe test at this point.

• Weighed 82.6kg this morning. I’m the second week in to the mass protocol:

  

  Threw in a tin of sardines onto my planned breakfast this morning.

Training Log: Entry 3728

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

TACTICAL BARBELL MASS PROTOCOL GREY MAN Week 2, Workout 2

“VIKING RAID”

15 minutes

100m row
Carry 150lb sandbag
Add 100m each round

Notes:

• Slower than last week: was carrying the bag after the 600m row when time ran out. Given I’m bouncing back from the flu, I’m ok with that.

• I threw myself a little pity party this morning when I woke up, telling myself I was going to just wait until the evening to do this, then I realized I felt just fine and got to it. Yesterday was ROUGH comparatively. That night, I took a night time Mucinex and, though I slept through the night, I woke up with a bad drug hangover and spent the day feeling sleepy. Last night I went without the meds, didn’t sleep as deep, but woke up feeling restored. But it could also just be that I’m on a healing timeline.

• My back felt much better this week compared to last, most likely because I’m further away from that strongman competition.

• In general, I’m a big fan of this. I like that I’m getting in the rowing and the carrying in a single workout. I may honestly move some more gear down into the basement to add some variety. It’s just nice to include carries as a regular thing, vs something I only do for competition prep.

• Weighed 83.0kg this morning. I’m still in a weird place between illness, but I think I’ll need to start intentionally upping the food intake to match the training demands.

• Tang Soo Do tonight. We’re skipping Thursday, since we’re testing for a new belt on Saturday. We’ll see how much the family can do tonight as it is, as the Valkyrie is still in a bad way with this flu.

 Training Log: Entry 3727

AM WORKOUT (0359 natural wake up)

TACTICAL BARBELL MASS PROTOCOL GREY MAN Week 2, Workout 1

MAIN CLUSTER

Buffalo Bar Squat
4x6x342

Axle strict press from rack
3x6x166
5x6x166 (failed the 6th)

SUPPLEMENTAL CLUSTER

(3) Incline DB bench
4x10x70s

DB row
4x10x135

GHRs
4x10x45

ASSISTANCE

GHR sit up
3x10

Notes:

• As I was doing the squats, I thought to myself “I have no right to feel this strong”. I spent the weekend healing like it was my job, FORCING myself to be inactive as much as possible despite really great weather and a strong desire to get in a walk or some manner of general exercise. It was the right call, for even though I currently sound terrible and am producing a log of phlegm, I’m feeling significantly better. I also took a night time Mucinex product that totally knocked me out, and I got up a minute before the alarm feeling quite refreshed.

• The squats felt strong, the presses didn’t feel bad, but I overextended on the 5th rep of the final set and didn’t put myself in a good position. I spent the weekend with headspins, so didn’t want to push too much harder for that final rep.

• Everything else was solid, especially given the circumstances. I tried calculating my weights for this workout yesterday, and woke up this morning discovering that they were all kinds of jacked up. Don’t mix math and over the counter flu medicine kids. Which, on that note, my guts were a little messed up this weekend for using a medicine that had sorbitol in it as an artificial sweetener, so lesson learned there.

• Weighed 83.2kg this morning, and had a wonderful family dinner last night of spaghetti, a banana bread muffing and 3 of the Valkyrie’s cookies with some raw honey. I’ve also been hammering electrolytes and hot fluids to help my recovery.

 Training Log: Entry 3726

AM WORKOUT (0400 wake up via alarm)

TACTICAL BARBELL MASS PROTOCOL GREY MAN Week 1, Workout 5

Buffalo Bar Squat
4x8x322

Axle strict press from rack
2x8x156
2x5x156

(3) Incline DB bench
3x12x65s
11+1x65

DB rows
4x12x125

GHRs
4x12x35

GHR sit up
10

Notes:

• Yeah, I definitely have the flu. I was exhausted and sore coming into this (you can see how often I put my head on the bar), those presses were too damn heavy, and once I got to work I just immediately turn around and came home. My resting heart rate is also pretty jacked up. I’m going to rest like it’s my job and recover.

• I weighed in at 82.2kg and was the leanest I’ve been in months. Completely not the goal, but that’s usually what happens in the first 2 weeks of reversing course on the diet.

• Got to spar against the senior student and one of our black belts last night. Should have won the final match, but a point was missed by all 3 judges. Kicked the guy in the throat. We both acknowledged that it happened, as we stopped sparring and looked at each other waiting for the point to be called. Then we just shrugged and went back at it.

• I remember having more I wanted to log, but can’t remember what it was. Most likely a sign of fatigue.

 Training Log: Entry 3725

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

TACTICAL BARBELL MASS PROTOCOL GREY MAN Week 1, Workout 4

“ROW ROW ROW YOUR BLOAT”

15 minute recovery row

Notes:

• I feel like I’ve been hit by a truck. Perhaps it’s the jumping back into mass protocol immediately following a strongman competition while also engaging in sparring week, to include yesterday’s 90 minute class, but the Valkyrie has also been dealing with the flu, which the kiddo brought home, so maybe I have a touch of that as well. In either case, this was exactly what I needed: more sleep and a VERY easy workout to just get the blood flowing. I considered the option of NO workout, but figured it would actually be good to get some movement in this morning. And I still have one more night of sparring tonight.

• Yesterday’s class is worth discussing, because I’m going to count it toward conditioning. We did our physical testing requirements after our warm ups, which at my rank is 45 push ups (elbows tucked), 45 sit ups and 45 jumping jacks. I endeavor to actually do them with quality, rather than blitz through them. Prior to that, we did 30 reps of those via 2 sets of 15. At the end of class, we did another 30 reps, to make up for reps missed in the previous week. We also ran 5 laps around the Dojang, and then did sparring drills, sparring rounds, and rounds on the Wavemasters for the duration of the 90 minutes. As for sparring itself, I went up against the kiddo again, so not much opportunity for reps, but it gave them an opportunity to get to the finals again and square off against our senior black belt.

• Weighed 82.5kg this morning. I need to start mentally shifting gears to eat to grow, but it’s a balancing act to keep from jumping into the deep end. No shortage of awesome food though.

• I don’t want to necessarily bring back daily work, but I’m endeavoring to get in 2 sets of 15 chins daily, and have so far succeeded in that.

 Training Log: Entry 3724

TACTICAL BARBELL MASS PROTOCOL GREY MAN Week 1, Workout 3

MAIN CLUSTER

Axle bench press
3x8x226
7+1x226 (hit the j-hooks)

(6) Texas Deadlift Bar Mat Pulls
15x440

SUPPLEMENTAL CLUSTER

Lever belt squat
12x180 (misload)
3x12x205

Dips
3x12x55
10+2x55

Axle curls
4x12x71

ASSISTANCE

Reverse hyper/ab wheel superset
2x15x360/2x10

Notes:

• I am wonderfully fantastically sore. This happens every first week of Grey Man, and I still just can’t fully anticipate it. It also makes me thankful I don’t have to squat on this day.

• 2 minutes rest on the main cluster, 1 minute rest for the supplemental, none on the assistance.

• First time benching since I injured my pec several months back, and it seems to be holding strong, but I did my best to “bodybuilder” the movement and really FEEL the muscle contract vs just move the bar through space.

• Wore my flat shoes on the belt squats, but realized that I wore my weightlifters yesterday for the squats without any issues. Seems my knee has really come a long way. Trick is to not get lazy about that and keep an eye on it.

• In that regard, the deadlifts felt SO much better at this weight than before. I remember how every single workout with 440 felt like some sort of strength miracle, SOMEHOW managing to get the weight off the mats and then crank out the reps. Today, I got that much better “squeeze off the mats” feeling vs “yank off the mats”, and it moved really smooth. That said, my right hip offered up a playful little warning shot at rep 15, so I shut it down there. I know I could have fought for at least a 16th and, quite possibly, more, but I also know I don’t need to push my limits every time to grow.

• I had to get to work a little early today, so I cut the assistance short.

• Weighed 83.2kg this morning.

• Sparring last night was a decent workout. We did a lot of practice rounds before the tournament, and I felt like I was moving well and scoring some good shots. I made it to the second round, where I squared off against the kiddo. I showed them to stop circling in one direction by leading them right into a roundhouse to the skull, and left a few openings for them to capitalize on and advance to the final round. Prior to that, they earned their spot by taking on one of our problem students who decides to sling leather in a “no-contact sparring” sport. My kid respected the rules enough, but eventually gave the dude back as good as they were getting…and he did NOT care for that. Instructor pulled them aside and talked about control, my kid was very respectful and receptive to the information, but as soon as we got to the truck I told them I was proud of them for standing up for themselves and not letting someone bully them. My kid was great: “My one goal tonight was to beat that guy: I’m so glad I did!”

 Training Log: Entry 3723

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

TACTICAL BARBELL MASS PROTOCOL GREY MAN Week 1, Workout 2

“VIKING RAID”

• Row 100m

• Carry 150lb sandbag

• Add 100m to the row each round

• 15 minute time cap

Notes:

• I was about 3/4 done with the 700m row when the timer ran out.

• This is outside the TB framework, and just a refinement of a workout I came up with a few years ago, but it’s very similar to Fobbit intervals. It’s distance based, rather than time, and the row distance increases, rather than being at a fixed interval.

• This had a wonderful training effect. I was certainly getting a conditioning impact from it.

• I was struggling with the bag carry, which I imagine is partly recovering from the competition and the training from yesterday.

• In that regard, I woke up wonderfully sore, which is what always happens the first week of Grey Man, but this was actually quite tonic in that regard. Hit pretty much all the achy muscles and gave them a chance to get in some bloodflow. In general: this is a keeper.

• Weighed in at 83.2kg. Scale FIRST said 82.3, so it’s got dyslexia. Probably need to replace the batteries.

• Tang Soo Do sparring tonight. My favorite week.

• Meant to log this yesterday, but I was in such a deep state of ketosis that the ammonia on my breath was actually giving me a smelling salt reaction during my DB rows. I’ve never noticed it being so strong before.

 Training Log: Entry 3722

AM WORKOUT (0400 wake up via alarm)

TACTICAL BARBELL MASS PROTOCOL GREY MAN Week 1, Workout 1

MAIN CLUSTER

Buffalo bar squat
4x8x322

ALTERNATE w/

Axle Strict Press
3x8x156
7+1x156

SUPPLEMENTAL CLUSTER

(3) DB incline bench
12x70s
2x9x70
8+3x70

DB row
4x12x125

GHRs
4x12x35

Notes:

• 

• That’s exactly how I felt getting under the squat this morning. I started Tactical Barbell in Sep of 2024, and on the very first squat workout I was in so much pain that I thought I was going to have to quit the program after day 1, I immediately lowered my training max by 10lbs, and one of my co-workers who say me walking that day asked if I had herniated a disk. That was using 285lbs. This is 40lbs heavier, and I felt incredibly strong and stable under the load, my knee gave me no issues, hips are good, and the weight moved clean. And this is without having done a back squat in 7-8 weeks. The system really works: Operator into Mass into Specificity.

• The other variable at play, which I’m kicking myself for taking so long to figure out, is wearing my grip shirt so that the bar doesn’t move on the squat. Now, I COULD also just use a bar with decent knurling on it, but this is a far more comprehensive approach, because my entire BACK grabs the bar now, vs just a small portion with the knurling. This means my elbows don’t take on the load, and makes this whole process far more sustainable. Also means I can focus more on the squat itself.

• All that said, still an adaptation period coming into these higher reps, and they absolutely sucked. But that’s the point: change things up and get uncomfortable.

• I most likely could have gotten all the press reps with adequate rest/not unloading plates, but I was in a bit of a time crunch. On that note, rested 2 minutes on the main cluster, 1 minute on the DB rows, 60 sec or less on the GHRs, and 1-2-2 minute on the DB incline.

• Need to re-adjust DB incline maxes. It makes sense. I haven’t done any sort of horizontal pressing in a LONG time. My right pec was still being a little weird during the frame pulls in my competition, but I think it’s going to be alright.

• Which, oh yeah, I guess I DID do a strongman competition on Saturday, so coming into hard training on Monday will probably make things a little dicey too.

• Yeeted the ab work due to time. I can get more done later. Same with chins. I’m thinking about bringing back daily chins to get in volume. Now that I’m using the grip shirt, my elbows should be able to handle that. Also, “yeet” is apparently actually a word based on autocorrect.

• Weighed in at 76.6kg…so I said “that can’t be right”, stepped back on the scale and got 82.9 a few times in a row. That’s pretty nuts for a post carb up weigh in after a comp. Which, on that note, yesterday’s family meal was the most delicious tuna casserole I’ve ever had, because along with all the other quality ingredients we topped it with some raw grassfed cheddar I found. That and 4 of the Valkyrie’s cookies with some raw honey. I’m clearly ready to grow again, but I’m going to ensure I don’t eat like an a-hole to get there. I’m enjoying all these frequent trips into Mass Protocol for opportunities to refine the approach.

• Family made it through ABCs yesterday, and I joined them for a tonic workout, but I think we’re going to raincheck tonight’s training. Valkyrie and kiddo are both not feeling awesome.

 COMPETITION WRITE UP

2026 TRIALS OF HERACLES MEN’S MASTERS OPEN WRITE UP

Summary: Came in 2nd place, which was also last place. But it came down to 5 seconds in the final event, as up until then we were tied with 2 first plans wins. The dude I was against also weighed twice as much as me, so that’s something.

Biggest wins were not getting injured, not blacking out, and having the best showing in my press in a LONG time, going the full minute and not missing a single rep to get 9 in the round. I didn’t zero a single event, which is the first in quite a few recent competitions. In general, feeling like my old self again.

Events were:

Event 1: Frame deadlift

Went 455, 505, 555. Winner won with 605.

• I took 1 warm up with the empty frame, then one with 315 and felt dizzy on the second one. Every single one of these pulls felt heavy, but not insurmountable. I’d dig deep, break it off the floor, and feel it come to lockout. Everyone said they were impressed, probably because I made it look so hard. Felt strong, and I may have had a 600lb pull in me today. We both took 505 for a second, and I took my third at 555, not knowing what his intent was, but judging by the size of him, I wasn’t shocked.

Event 2: 185lb axle clean once and press away

I got 9 reps to beat the other guy’s 4.

• I went first, having no idea what the number would be to beat, so I just sent it. The continental was the strongest I’ve had in a long time, with no real wasted energy. I got myself set and felt pretty solid with each rep. In an ideal world, I would have cycled the bar each rep, but instead I settled in and got myself strong. On the latter reps, I had some good back bend, but I never missed a rep. I didn’t get near as much leg drive as I could have, but my knees felt happy with this.

Event 3: Carry medley (225lb sandbag, an engine block and 150lb iron cross)

Got it done in 55 seconds, to the winner’s 33.

• When I signed up for the comp, the sandbag was 150lbs. At some point, it got changed to 225lbs. I still trained with a 150lb bag the entire training cycle, and since this is a speed event rather than a conditioning one, I made peace that I wasn’t going to win it, and just wanted to get a completion. I have NOT been able to load ANYTHING for my previous few competitions, and getting the sandbag to the platform and having it miss the first time, I felt pretty pissed. I lapped it and got a REAL solid triple extension on it, found a spot on it and approached the engine block. I didn’t bother to practice on it during the warm-ups to figure out the handholds on it, so it was just raw when I got to it. It was less heavy and more awkward, but I got it carried, lapped and loaded. The Iron Cross was the end, and it wobbled my knees a little, but was otherwise just solid.

• Bit of comedy: they said we could request the implements to be set up any way we liked. I said “Yeah, can you turn the handles on the iron cross, get the engine block sideways, and then can you move the sandbag closer to the start?” They were like “Well no, we can’t move the sandbag because…hey waitaminute, you’ve done this before haven’t you!” Always one with a joke

Event 4: 35lb hammer hold

Held for 1:07, to the other guy’s 38 seconds.

• I’ve never lost this event in a competition, and that continued today. It’s just pain tolerance. I was shaking like a leaf, short breaths, tense guts. Pleased to have some thoroughly dominated it.

Event 5: Heracles hold (155lb per hand)

Held on for 1:44, to the other guy’s 1:49

• This was the sold reason I signed up for this event. I’ve ALWAYS wanted to do this. We had 2” thick revolving handles on this, but all my timed holds on Fat Gripz paid off, because I felt REALLY solid on this. Biggest issue was simply not knowing what time I had to beat, as I went first. I do wonder if I could have held on even longer if I had a time to beat. But I felt strong and solid.

First competition in a LONG time where I walked away without regrets. I’m feeling my old self again.

 Training Log: Entry 3721

BRIDGE WEEK

PM WORKOUT (1400)

15 rounds of Armor Building Complexes, EMOM, with 10kg bells

4 mile easy run

Notes:

• It’s the start of the bridge week, and also a holiday, so I slept in, had another weekend style breakfast, and joined in with the family on the ABF. Used the Valkyrie’s bells during her downtime on the EMOMs. It actually felt tonic on my hurt shin/knee, which was nice. Immediately afterwards, joined the better half for a run. Kept it leisurely: definitely passed the talk test. Was a good test of my new shoes and how my knees would hold up. Things seem promising.

• Family meal tonight was spaghetti with piedmontese meat sauce, some buttered sourdough toasted in ghee, and then 2 of the Valkyrie’s cookies and a homemade banana bread muffin, all with some local raw honey.

• I am in a real good mental state, because I’m just one day into the bridge and already excited to get back to training. I REALLY want to get to building again, but I’m thinking that 3 more weeks of Operator pro makes the most sense. It means gaining all the way up to my cruise in May, which I can then continue feasting there and then kick into the summer on another bout of Operator to lean out. I’m thinking, with that one, if I don’t have a competition on the horizon, I’m going to do something I’ve been promising myself for a while and make it a Crossfit/WOD based run of Operator.

• Getting in the daily holds still. Curious how it will pay off for the Heracles hold.

 Training Log: Entry 3720

AM WORKOUT (0900)

TACTIACL BARBELL OPERATOR Week 6, Workout 6 (final workout)

“AXLE GRACE”

136lb axle, floor to overhead 30 times

Notes:

• This is a 3 second PR for the training cycle. Feeling lighter, leaner and lethal (Thanks Donnie!), and setting the mats a little further ahead meant I stopped running into the garage door motor.

• Press returned quick from the top and the cleans were explosive for the most part. Caught a few on the chest vs the rack, but I’m pleased and feel ready for my comp.

• This is the final workout of the training cycle. Bridge week next week, and then I’m deciding between 3 weeks of Operator Pro or going straight into mass protocol. I have 13.5 weeks until my next cruise, so it’s basically 3 weeks of Op Pro, 6 weeks Grey Man , 3 weeks Specificity, or lead with Grey man and finish with Op Pro. Somewhere in April will be a 10 mile race, so that’s something. I am excited at the prospect of growing and eating again, but I also know I already have the momentum going with Red Meat and Black Coffee and might just chase it to it’s logical end.

 Training Log: Entry 3719

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

TACTICAL BARBELL OPERATOR Week 6, Workout 4 part 1

Sandbag medley

3 rounds w/150lb bag

PM WORKOUT (1240)

PART II

SSB front squats
4x2x290

ALTERNATE W/

Axle strict press from rack
3x2x203
1x203

Chins w/1min rest
18,10,8,8,8

Notes:

• Today was a weird day schedule-wise. Since I knew I had a half day, I slept in and got the carries done, because they’re a quick workout. I got home and got the majority of the rest of the workout done while waiting for the treadmill repair guy to show up. He came in right before my final set of presses, so I finished that out after they left. Since I wasn’t warmed up any more, I about blacked out on the first rep, so I called it at that point. Honestly pretty pleased I can press 203 for a strict single cold.

• My right shin still hurts from last week, but those front squat reps were deep. I actually chuckled at “All Time Low” was playing during the set.

• Shaved off the chins between sets to make the workout move faster, so tried to make some up at the end. Also opened up with a set of 18.

• My lower back was STIFF going for the bag this morning (video is out of sequence btw, just for the sake of convention). My schedule is a little nutty, so hitting this workout after a deadlift PR was unique.

• Weighed in at 83.7kg this morning. When I first stepped on the scale, it said 80.9, which was unexpected and led me to step back on and get 83.7 more consistently. Something to track. But bodyweight continues to trend downward, per the goal.

• Tang Soo Do was not very intense last night. We’ll see how tonight goes.

 Training Log: Entry 3718

AM WORKOUT (0400 wake up via alarm)

TACTICAL BARBELL OPERATOR Week 6, Workout 3

MAIN WORK

Deadlift
14x425

Unscripted moonwalk

ASSISTANCE WORK

Circuit of standing ab wheel/reverse hyper/band pull apart
3x10/3x15x360/3x33

Axle curls
53 unbroken

Band push downs
60

5 minutes cooldown pacing

Notes:

• 10 reps was my previous PR with that weight on deads. Came in wanting 15, but being at peace with 12. 14 was a nice compromise. The second rep was a bit too controlled, and I think if I blew that one out of the water it may have had a downstream impact for one more rep, but I am over the moon with how this went. Primarily because I’m not hurt coming out the end of it, and I definitely gave it an effort. It’s been a few years since I hit the etch-e-sketch and started back from ground zero, and I’m feeling like a much healthier version of my old self these days. Still got some hope to grow.

• All that said, I was strategic with this workout, knowing it was going to take a peace of my soul with it, so I made this week a Fighter vs Operator week, with plans to only squat and press twice and have this day be only a deadlift day. I allotted myself to do whatever assistance work I wanted to do afterwards, and it wasn’t much. I was blown away and just getting in a small pump.

• Weighed in at 83.8kg, exact match of last week’s Wed weigh in. Got in a timed hold of some amount yesterday.

• I was naughty in Tang Soo Do. We did a drill at the start where one person was in the middle and 4 attackers stood at all cardinal directions, each assigned a random number. The attacker would engage the person in the middle with any sort of attack, and it was up to the defender to defend. Since most folks there have only trained in Tang Soo Do, those were the attacks they used. I chose wrestling and, predictably, few people had a defense against it. I took down both of our black belts with a combination of thai clinches and single legs, and sprawled/gator rolled the bigger one. And when I was in the middle, after having experienced that, few people wanted to actually get close enough to engage me. At one point, both black belts were teamed up against me, and I managed to take one to the ground while warding off the other. I also ended up in a situation where I was teamed up against by a black belt and a smaller female partner, and I totally spun her around and grabbed her by the shoulders to use as a human shield against the other. 

• We’ll have another class tonight. My knees are a little sore from grappling on a non-grappling mat, but nothing insurmountable.

 Training Log: Entry 3717

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

TACTICAL BARBELL OPERATOR Week 6, Workout 2

“SPEED/ENDURANCE LADDERS” w/rower (easy)

400m row
40 sec rest
300m row
30 sec rest
200m
20 sec
100
10
100
10
200
20
300
30
400

Notes:

• Monday is my favorite night of the week, because I get to sleep in and wake up next to my Valkryie. However, I am finding it harder and harder to find the motivation to to this workout as a result, which is funny given how short it is. In truth, I feel like it’s the lukewarmness of it. It doesn’t blow me out of the water, so I wonder “why bother”, which is, of course, a juvenile mentality, but I like to say that I’m not 40 years old: I’m 19 with 21 years of experience.

• Having said that, this was the best output I’ve had on this particular workout, and I noticed last week that I was moving explosively there too, so things are improving and I’m becoming more of an athlete again. I’m doing the easy variant, since this is the hard week of training, but in turn I was able to put a lot of myself into the workout. My hips also felt alright going on the rower first thing in the morning.

• Weighed 84.7kg this morning, still showing very slight progression in bodyweight loss. Part of me wonders if I’m set up for a “whoosh” at this point. Also got in a timed hold last night, and was able to get 10k steps by pacing while flossing right before bed. None of the steps I get at work ever register, since I don’t wear my watch there, so this becomes an even bigger victory.

• Tang Soo Do tonight. It’s one-step week, so not the most intense of exercise.

• Whole family finished up this week’s rotation of ABF last night getting in 60 presses total. Cool to see the growth happening.

 Training Log: Entry 3716

AM WORKOUT (0359 wake up via dog)

TACTICAL BARBELL OPERATOR Week 6, Workout 1

MAIN WORK

SSB front squats
4x2x295

ALTERNATE w/

Axle strict press from rack
4x2x203+1 push press on last 3 sets

Chins between sets

CONDITIONING

3 rounds of 150lb sandbag medley

ASSISTANCE

GHR sit ups
3x10

5 minutes cooldown pacing

Notes:

• Was contemplating sleeping in a little, since this workout runs shorter with the reduced reps and sets, but my pup climbed on my face at 0359 and that convinced me to get up. Felt a little weak in the warm-ups, but once I got under for the top sets I was feeling sharp.

• This was just a solid effort all around. Pleased with the weights being moved. Glad I could bring back some push presses: had enough juice for them.

• Got in sets of 8 on chins during the workout and opened with 18 and sets of 5 in the warm-up.

• The medley has me more and more exhausted, as I approach it with more and more fatigue. Now that the weights have moved up so much in the competition, I’m less concerned with my performance on it, as I imagine it’s just going to be a slog. But I still like picking stuff up and moving with it.

• Got in a 1:13 hold yesterday.

• Weighed in at 84.8kg this morning. This is, technically, my lightest Monday weight in since starting Red Meat and Black Coffee. Doing it after some Superbowl debauchery is pretty cool.

 Training Log: Entry 3715

AM WORKOUT (0900)

TACTICAL BARBELL OPERATOR Week 5, Workout 6

“AXLE GRACE”

Notes:

• Time was 4:02. This is a regression. Had some factors working against me, biggest being that I kept hitting the garage door motor at the top of the rep. Felt strong, knee is doing ok despite the swelling.

• Got in a 3 mile walk with the 20.4lb vest as well. And a timed hold yesterday of 1:18.

 Training Log: Entry 3714

AM WORKOUT (0400 wake up via alarm)

TACTICAL BARBELL OPERATOR Week 5, Workout 5

MAIN WORK

SSB Front Squat
5x5x265

ALTERNATE w/

Axle strict press from rack
4x5x183
4x183

Chins between sets

CONDITIONING

3 rounds of 150lb sandbag carry medley (3 lengths first 2 rounds, 2 lengths final round)

ASSISTANCE

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

Band pull aparts
35

Notes:

• Yet again: it being Friday motivated me to get up, but also having missed Tang Soo Do last night meant I was better rested. And performance was solid.

• I opened up my warm-ups with a set of 20 chin ups, and that’s the first time in a LONG while that I’ve been able to knock that out, let along so casually. I made it my goal to get back to this point about 1.5 years ago: been a long slow climb. Stuck with sets of 5s during the warm-ups, and 8s and 7s during the worksets.

• My right knee experienced significant swelling yesterday, to the point that when I got on my knee to do PT, I thought I was wearing my knee sleeves because my knee felt “padded”. I took 2 motrin before bed and woke up with reduced swelling, but still there. Not sure the cause. It had a small impact on squats, but nothing too significant: still smooth and strong.

• Presses were a victory. Best showing all week. And with my lighter weigh ins, this is now bodyweight for sets of 5.

• Got in a bit more carries than on Monday. Just a better showing all around.

• 1:26 hold last night.

• Weighed in at 81.0kg this morning. That was quite unexpected, especially given the pork ribs last night, as pork tends to be a bit inflammatory for me, and when you eat out you always take in way more sodium than you could ever get at home, and I know that these are going to have some degree of sugar in them. I weighed 89.1kg on 6 Jan, and now it’s 6 Feb and I’m 81.0. However, I realized I took the motrin last night, and it’s an anti-inflammatory, so there may be some manner of watery shennigans afoot.

 Training Log: Entry 3713

AM WORKOUT (0355 wake up via alarm)

TACTICAL BARBELL OPERATOR Week 5, Workout 4

“RUCKED UP BEYOND ALL RECOGNITION”

Notes:

• Just gonna narrate this. Short story is the treadmill broke after 3.57 miles, at a pace of 3.5mph, incline 4.5, wearing a 45lb vest. The back right bolt dislodged and is currently MIA, so there’s no tension in the belt. It’s still under warranty, so I’m going to call that in and hope for the best. It’s the Valkyrie’s treadmill, so I feel sheepish that I broke it. Got in a decent ruck still, but not as far as I like to on this training day.

• Weighed 82.5kg this morning post ruck, which I’m not able to get a consistent compare to last week due to the deviance here. But still weighing light. I could technically make the 181s at this rate.

• No timed hold last night due to schedule, but the 90 minute TSD class went well.

• I’m not sure where else to post this, but it’s fascinating watching the “rats on a sinking ship” effect with Peter Attia and David Protein, among other online entities.

 Training Log: Entry 3712

AM WORKOUT (0359 natural wake up)

TACTICAL BARBELL OPERATOR Week 5, Workout 3

MAIN WORK

SSB Front Squat
3x5x260

ALTERNATE w/

Axle strict press from rack
2x5x183
4x183

(2) Texas Deadlift Bar Mat Pulls
16x425

ASSISTANCE

Reverse hyper/standing ab wheel/band pull apart circuit
3x15x360/3x10/3x33

Axle curls
66 unbroken

Band pushdowns
66

Notes:

• I continue to legitimately look forward to this training day, primarily because of how low volume it is. It’s like my reward for Monday and Friday. Only having to do 3 sets of the squats and press and 1 big deadlift set is so much more tolerable.

• I came in feeling weak, yet performed very strong. Squats were buttery smooth, and the presses were stronger than Monday, despite biffing on the final set. That was more a technique issue, as the first 2 sets I was able to get through without pause. In general, felt light headed and low energy, but each time I stepped up, I performed well.

• Trend continued with the deadlifts. Had to talk myself through it, but once the bar started moving I found my groove. Shaved off a rep from last week, but this is still an awesome performance. In general, I’m feeling strong again, as 16 reps of 425 doesn’t feel so far away from my effort of 495 for 15 that I pulled YEARS ago at a much higher bodyweight. I’m finding a decent balance between size, strength, and sustainability. And I managed to not blow out my hip again.

• You can see how fried I am after the deadlift set, so some light assistance work to closeout was perfect.

• Weighed in at 83.8 this morning. Down half a kilo from last week, and yesterday’s weigh in was also a half kilo down from last week’s Tuesday weigh in, so the trend is consistent. Gradual, sustainable, and no suffering: I dig this. Also got a 1:18 hold.

• Tang Soo Do was moderate activity last night, but once again my head instructor commented on how my movement is “night and day” different compared to just a few months ago. He’s really excited for how my physical therapy has transferred to improved performance. I’m excited that he’s excited. We have the long class tonight, and then we’re taking a break on Thursday.

 Training Log: Entry 3711

AM WORKOUT (0509 wake up via dog)

TACTICAL BARBELL OPERATOR Week 5, Workout 2

“MEAT EATER II”

10 rounds of 10 swings (24kg bell) and 10 burpees w/1min rest between rounds

Notes:

• Really just wasn’t in the mood for the rower this morning. I think the rower is a great conditioning tool, but I don’t like waking up and then going straight to sitting. Doesn’t feel great on my hips. Meanwhile, this actually felt very restorative.

• Swings always FEEL good and then I watch myself on video and I look like Frankenstein’s monster.

• Now that my knee pain has resolved, I observed that I am MUCH more explosive in the burpee. Specifically the transition from standing to the floor. Instead of setting my hands down and popping my legs into a push up position, I was effectively sprawling to the floor and catching myself. Was cool to be able to bring that intensity back.

• Weighed in at 84.5kg this morning, seeing a continued slight downward trend. Got in a 1:10 hold yesterday. Tang Soo Do on the schedule for tonight.

• Coffee fasting day, and it’s funny how I look forward to both mornings. When I lift, I’m excited about the breakfast that awaits me, whereas on these days I’m excited about how fast/easy of a morning I have where I just have to make a cup of coffee for myself and have much fewer dishes to take care of. “High speed/low drag”. Alternating between the two is good on my sanity, as I always have something to look forward to, vs getting stuck in a rut.

• My kiddo took wonderfully to the ABF yesterday. 10lb KBs were the right call. It’s amazing the things you take for granted physically: I had to teach them how to sit their hips back in a squat because they were just pure knees. It’s also funny how, as soon as you put a KB in their hands in the goblet position, a LOT of problems get solved. I remember working out with my dad when I was a fat little boy trying to lose enough weight to be able to play Pop Warner football (spoilers: it didn’t work), and those are still some cool imprinted memories. Hoping we’re laying down a good foundation.