Training Log: Entry 3817

AM WORKOUT (0400 wake up via alarm)

OPERATION TACTICAL SLEIGHBELL

TACTICAL BARBELL MASS PROTOCOL Grey Man, Cycle 3, Week 2, Workout 5

MAIN CLUSTER

Buffalo Bar Squat
4x6x367

Axle strict press from rack
3x6x166
5+1x166

SUPPLEMENTAL CLUSTER

(3) DB incline bench
2x10x75s
8x75
8+2x75

DB row
4x10x155

GHR
4x10x55

Notes:

• No real desire to get this done this morning: it being Friday was about the only thing that got me through this. My hips are a little achy: I assume from Tang Soo Do. Spent a lot of the class getting up off the floor. Took me longer to get to depth on the squat. I'm finding that recurring theme that I'm lacking confidence in my torso strength. If I can bring that up, that will pay dividends.

• Despite all that, my squat performance was stronger than last time, as was my press performance. Saw a decline on the dumbbells, but that's an effect of robbing Peter to pay Paul.

• My deadlift is always better during Grey Man when I'm training DB rows and GHRs heavy. That's worth understanding and appreciating.

• TSD last night was a full walkthrough of all of our one-steps. Good review, and decent activity.

• Really felt like my throws turned a corner last night. I learned how to be loose and whip my body into the throw, whereas before I was stiff and trying to "shove" the bag to the sky.

• Weighed 82.3kg this morning. Bodies be weird. Time to up the dose.

• We're doing something called "Fowling" tonight. Combination of football and bowling. Throwing footballs at bowling pins. I'm terrible at that, and we're testing for our next belts on Sat, so I'm going to try to not get hurt while we do this.

• Had my annual physical yesterday. Blood pressure was 118/78 and RHR 49. None of these truly rested. I did notice my heart rate has been up after that meal of the ribs, which tends to be the fun pattern whenever I eat a big meal.

Training Log: Entry 3816

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

OPERATION TACTICAL SLEIGHBELL

TACTICAL BARBELL MASS PROTOCOL Grey Man, Cycle 3, Week 2, Workout 4

"ROW ROW ROW YOUR BLOAT"

16 chins
20 minute recovery row (4140m covered)
15 chins
15 chins

Notes:

• Valkyrie still recovering from that half, so we slept in and I got in the time on the rower. Was still solid for recovery after yesterday's deadlifts.

• Family got in ABF workout 17 last night: 80 cleans and presses. We're all moving good. I also got in more throws, and they're feeling better. Getting more rotation on the bag.

• Weighed 82.9kg again. Oh so close to 83. I have no idea how I didn't cross that threshold with what I ate yesterday.

• Tang Soo Do tonight. Last class before our belt test.

Training Log: Entry 3815

AM WORKOUT (0400 wake up via alarm)

OPERATION TACTICAL SLEIGHBELL

TACTICAL BARBELL MASS PROTOCOL Grey Man, Cycle 3, Week 2, Workout 3

MAIN CLUSTER

Axle bench press
2x6x258
5x258
4+2x258

(5) Texas Deadlift Bar Mat Pulls
9x455+chains

SUPPLEMENTAL CLUSTER

Lever belt squat
4x10x282.5

Dips
4x10x72.5

Axle Curls
4x10x83

ASSISTANCE

2 rounds of 2x15 reverse hyper and ab triad

Notes:

• Despite having the day off for the federal holiday, kiddo still had to get to school, so I got up at the usual time to get them on their way so the Valkyrie could sleep in and we could go out to breakfast together. But it hits differently when you choose to get up early vs when you have to.

• I'm happy with how the bench is going, even if my TM is too heavy. I'm feeling strongISH again in it.

• Similarly pleased with the mat pulls. Once I break it, I can get in a good fight. I figured out today that it's really my torso strength that is where I'm not feeling confidence. It seems to have some give when I go for that initial pull. It may be time to bring back the heavy reverse hypers, ab wheel and GHR sit ups.

• Curls are dialed in correctly. Was getting in more bicep than elbow today.

• We've got ABF on the docket for tonight. 80 clean and press aways.

• Weighed in at 82.9kg. So very close to 83. It's been a good steady progression.

Training Log: Entry 3814

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

OPERATIONAL TACTICAL SLEIGHBELL

TACTICAL BARBELL MASS PROTOCOL Cycle 3, Week 2, Workout 2

"ROW ROW ROW YOUR BLOAT"

16 chins
20 minute recovery row (4130m covered)
15 chins
15 chins

Notes:

• Every week, this is exactly what I need. Woke up sore, came out feeling better. General rowing ability continues to be pretty solid.

• We skipped ABF last night, and are going to skip out on Tang Soo Do. Valkyrie came down with a bug after running, and we're testing for our next belt on Sat, so recovery is key.

• Got in some throws last night. I'm actually getting some rotation on the bag with the throw, which is a good sign. Also, they announced more details for the Feb comp, and masters get a lower bar to throw under, so I'm glad I picked that an not 181s. We have to carry heavier bags for the medley, but I'm ok with that. I'll start training that in a few weeks.

• Weighed 82.4kg this morning. I had SO much kalua pork. And I have a great feast planned for tomorrow as well.

Training Log: Entry 3813

AM WORKOUT (0400 wake up via alarm)

OPERATION TACTICAL SLEIGHBELL

TACTICAL BARBELL MASS PROTOCOL Grey Man, Cycle 3, Week 2, Workout 1

MAIN CLUSTER

Buffalo Bar Squat
4x6x367

Axle strict press from rack
3x6x166
5+1x166

(3) Incline DB bench
3x10x75
8+2x75

DB rows
4x10x155

GHR
4x10x55

Notes:

• Not the best sleep last night. Valkyrie was feeling the effects of that half and tossing and turning. I was up around 0230 and just kinda dozed on and off. But it mean, when the alarm went off, there wasn't any drama, since I was already up. This week isn't a tough week compared to week 1 as well.

• Squats got deep. I felt myself hit the straps at one point. Felt strong on all the presses. Like I'm properly fueled.

• Right bicep was cramping during my daily chins yesterday, and acting up today on rows. I'm going to keeping my eye on it. It's the one that ISN'T torn, so maybe I should keep it like that.

• Don't know where I lost time, but I had to cut GHR rests short and get rid of assistance. I can feel my conditioning declining a little.

• Got in all my chins for the week, so this week is 2x16/3x15

• Weighed 82.7kg this morning. Seeing the trend slowly moving up.

Training Log: Entry 3812

AM WORKOUT (0400 wake up via alarm)

OPERATION TACTICAL SLEIGHBELL

TACTICAL BARBELL MASS PROTOCOL Grey Man, Cycle 3, Week 1, Workout 5

MAIN CLUSTER

Buffalo Bar Squat
4x8x342

Axle strict press from rack
2x8x153
5x153
6+2x153

SUPPLEMENTAL CLUSTER

(3) DB incline bench
12x70
3x10x70 (+3 rest pause on final set)

DB row
4x12x140

GHR
4x12x50

ASSISTANCE

GHR sit up
15, 10

Notes:

• Eskimos have over 100 words for snow and no word for Hello, whereas there are no words in English to describe how much I didn't want to train this morning. I woke up at 0355 on my own and tried really hard to come up with a strategy to somehow sleep some more and still get my training done today and came up completely short (only to get to work today and find out we're getting dismissed early, so once again chaos remains the plan). Since I wanted my weekend with my family, I got up and told myself it was time to earn Friday.

• And, as is typical, I had one of my best workouts. The squats, which is really what I dreaded, flew compared to Monday, and I had success on all my pressing. I attribute it to fueling properly, despite a bodyweight drop (foreshadowing). Really focused on finding the bottom of the squat. I watch the video and tell myself "that doesn't look like depth", so I have to tell myself WHILE I'm squatting to remember how these squats feel, and that I legit just plain don't have anywhere else to go once I get there. I am finding the bottom.

• The GHRs are at an appropriate weight. Good posterior chain pump.

• Weighed 82.1kg this morning. No idea what sorcery caused that to happen after those carnivore nachos. To paraphrase Fry (minus the ew, because they were delicious)

  

• We did a pure bong(staff) training day in Tang Soo Do last night. Whereas the majority of the class uses a competition bong, which is made of a lightweight fiberglass like material, so that it can whip through the air and make cool noises and be twirled like a baton, mine is made of thick hardwood, because I'm of the thought process that, if I'm going to train how to use a weapon, it should actually carryover to the weapon I intend to use. In turn, my shoulders got an excellent workout channeling my inner Donatello and moving that thing through space for an hour.

Training Log: Entry 3811

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

OPERATION TACTICAL SLEIGHBELL

TACTICAL BARBELL MASS PROTOCOL Grey Man, Cycle 3, Week 1, Workout 4

"ROW ROW ROW YOUR BLOAT"

16 chins
20 minute recovery row (4175m covered)
15 chins
15 chins

Notes:

• Leaning into this mass building phase and keeping the conditioning within specs. With the weather being cooler, I'm also enjoying spending more time sleeping next to the Valkyrie, and she's had a rough time adjusting from daylight savings, so opted for another morning of sleeping in and getting in 20 minutes on the rower. Woke up feeling sore enough that a recovery row was just what the doctor ordered.

• Soreness is predictably from the heavy pulls from yesterday, but I actually think 20 minutes of ABCs EMOM per ABF workout 14 played a role as well. Family is crushing it. Also got in some throws last night. I feel as though I'm getting a little better at it.

• Tang Soo Do on the schedule for tonight. Basics/Hyungs, potential for a decent workout. We're testing next week, so it's a good review. And we've been doing our physical testing requirements each class, so I've been getting in a little extra activity.

• Weighed in at 82.8kg this morning. Double meals working. My guts actually got pretty upset yesterday: I'm thinking the turkey breast I had leftover may have been a touch undercooked. Just employing the Nietzsche approach to fitness.

Training Log: Entry 3810

AM WORKOUT (0400 wake up via alarm)

OPERATION TACTICAL SLEIGHBELL

TACTICAL BARBELL MASS PROTOCOL Grey Man, Cycle 3, Week 1, Workout 3

MAIN CLUSTER

Axle bench press
2x8x241
6x241
5+3x241

(5.5) Texas Deadlift Bar Mat Pulls
9x455+chains

SUPPLEMENTAL CLUSTER

Lever belt squat
4x12x260

Dips
4x12x55

Axle curls
Misload x 6
2x12x78
10+2x78

ASSISTANCE

Reverse hyper 2x15x145 into 2 rounds of ab triad

Notes:

• Sleep last night was weird. We got to bed early, I woke up at 2230 and thought I had slept all night, then got up again at 0335 and thought I'd just end up dozing until the alarm went off, alarm went off while I was in the middle of a dream and some DEEP sleep, and I quite frankly did NOT want to train. I was downstairs in the middle of changing in my workout clothes STILL trying to talk myself out of it. Wanting to have the night with my family and knowing we're doing ABF workout 14 was about the only thing that compelled me to get this done. And then it turned out to actually be a pretty good workout.

• I'm pleased with the bench. Since this is the last cycle of Grey Man, I'm pushing the numbers, and will most likely reset the maxes for the next run to give me some runway. It was heavier than is appropriate, but the kind of weight that will make me grow.

• What I'm really pleased with is the mat pulls. Last time I approached this BAR weight, it was "strength miracles" every workout trying to break it off the mats. Today, I felt surprisingly strong and got after it. I also made it harder for myself, because I discovered that only one side had 6 mats, the other had 5. Next week, I'll make it an even 5. I also stopped the set before pain set in, which has been good for longevity.

• No idea what I was thinking with the initial curl loadout. Not even sure what it was meant to be. But I figured it out for the rest of the workout.

• Tang Soo Do was an ok workout last night. Lots of hyungs and basics.

• Weighed 82.4kg this morning. Brought back midweek breakfast, since I don't have any feasts to account for.

Training Log: Entry 3809

AM WORKOUT (0505 natural wake up)

OPERATION TACTICAL SLEIGHBELL

TACTICAL BARBELL MASS PROTOCOL Grey Man, Cycle 3, Week 1, Workout 2

"ROW ROW ROW YOUR BLOAT"

15 chins
20 minute recovery row (4160m covered)
15 chins
15 chins

Notes:

• That bridge week has resulted in marked improvements on rowing output even during recovery efforts. And, in turn, my body is feeling pretty good despite the blitz that is day 1 of Grey Man from yesterday.

• Guts are a little pissed at me, probably from the wild week I threw at it last week, on top of absolutely gorging myself last night.

• Which makes weighing in at 81.9kg even wilder. Bodies be weird. We did get in ABF workout 13 last night (3 rounds of 2-3-5-10 on presses), but otherwise no significant activity.

• Tang Soo Do tonight. It's basics week, which can be a good workout.

 Training Log: Entry 3808

AM WORKOUT (0400 wake up via alarm)

OPERATION TACTICAL SLEIGHBELL

TACTICAL BARBELL MASS PROTOCOL Grey Man, Cycle 3, Week 1, Workout 1

MAIN CLUSTER

Buffalo Bar Squat
4x8x342

Axle strict press from rack
8x153
7x153
4x153
5x153

SUPPLEMENTAL CLUSTER

(3) DB incline bench
2x12x70
2x8x70

DB row
4x12x140

GHR
4x12x50

Notes:

• Back after the bridge week. The squats went better than I'd expect, but also completely killed me and took the wind out of my sails on the press. BECAUSE I've arranged Grey Man such that I get to repeat Monday's workout on Friday, I decided to not push harder than I needed to for today, with a goal to eclipse this performance on Friday. I'll use rest pause as needed.

• This cycle of Grey Man is especially relevant because it's the real "progress" cycle. I walked my maxes back 1 cycle when I started, so that meant I started 1 cycle behind, I advanced to where I was previously, and THIS cycle is the advance beyond that. Which shows the system working. Slow and steady.

• Cut out ab work due to time. Was taking a little longer on the work sets.

• We've got ABF workout 13 today: cleans and presses. Our favorite day. The Valkyrie has expressed how much she doesn't care for the actual ABCs, and I brought up the idea of my "2 movement" protocol of Viper presses and prowler pushes. I may be able to get my N=1 experiment yet!

• Weighed in at 82.4kg. With this week/weekend of full on feasting, I'm pretty surprised by that number, but it means we get to continue feasting, so that's awesome.

Training Log: Entry 3807

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

OPERATION TACTICAL SLEIGHBELL

TACTICAL BARBELL MASS PROTOCOL Bridge Week, Workout 5

"ROW ROW ROW YOUR BLOAT"

15 chins
20 minute recovery row (4120m covered)
15 chins
15 chins

Notes:

• A week of getting up and hitting the rower first thing in the morning has demonstrated improved technique, fitness and output on the rower. This was a good bridge week, because it also had the secondary effect of having me excited to get back to the hard training again. I've never been healthy enough to string together 3 cycles of Grey Man. These are exciting unprecedented times.

• On that topic of health, knees still feel junked up, but I'm beginning to think it was all the jump spin kicks we did in Tang Soo Do on tues. Valkyrie has remarked similar aches and pains. And we had a big rainstorm roll through this morning, so atmospheric pressure may be at play.

• Weighed 82.4kg this morning. The celebratory week continues, as we're catching "Death Becomes Her" at the theater tonight with, what I assume, will be a good meal out, and tomorrow we officially celebrate the birthday with a midday meal at my favorite Brazilian steakhouse in town (which I love that I live somewhere that I can pick between two of them, and we're getting a third). Gain train keeps a rolling.

Training Log: Entry 3806

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

OPERATION TACTICAL SLEIGHBELL

TACTICAL BARBELL MASS PROTOCOL Bridge Week, Day 4

"ROW ROW ROW YOUR BLOAT"

15 chins
20 minute recovery row (4100m covered)
15 chins
15 chins

Notes:

• I'm writing "recovery row", but I'm doing more mouth breathing than is appropriate. Keep the goal the goal.

• Retweaked my left knee doing SOMETHING yesterday (either those squats or the walk). Clicking and swollen, but not unstable like before. Changes in atmosphere are most likely impacting it as well. Just some reduced ROM and annoyance at the moment.

• Family got in ABF workout 11 yesterday: 65 clean and presses, going 2-3-5-10 for 3 rounds and then 2-3. Rolling along well.

• Weighed 82.2kg this morning, dropping .7kg from yesterday, proving that I've really discovered something with the "Ribs and cheesecake diet". On that note: the Valkyrie's pumpking cheesecake was amazing, I had 2 generous slices for myself, and finished off what the kiddo left behind. Valkyrie experimented per my request with an oatmeal crust, similar to an oatmeal cream pie, and it was an absolute success.

Training Log: Entry 3805

AM WORKOUT PART I (0510 wake up via Valkyrie's alarm)

OPERATION TACTICAL SLEIGHBELL

TACTICAL BARBELL MASS PROTOCOL Bridge Week, Workout 3

"ROW ROW ROW YOUR BLOAT"

15 chins
20 minute recovery row (4100m covered)
15 chins
15 chins

AM WORKOUT PART II

"BIRTHDAY WORKOUT"

41x185 squats into 41x185 deadlifts (Age x Bodyweight)

4+ mile walk w/20.4lb tac vest

Notes:

• My boss gave me the day off, which was awesome. Slept in until the Valkyrie needed to get up, got in a short workout on the rower, dropped one pup off at doggie daycare and the kiddo off at school and got in that second workout.

• It's been a LONG time since I've been excited about a workout. I used to have very much the opposite feeling about this: dread and fear. Headspace is in a great place.

•  Haven't squatted with a straight barbell in quite a while. It honestly feels like a toy compared to the Buffalo Bar: like I'm using one of those cement weight standard sets.

• My only "regret" was not sticking with my gameplan once the bar came off my back. I instinctively took off my belt, which I really needed to focus on just kicking off my shoes and pulling. Sliding the knee sleeves down was cope as well: I was just trying to buy time. It's funny how the rational brain comes up with these plans but then fight or flight takes over.

• I love that I can do this at 41. I remember what my dad was like at 41. It wasn't like this. And yes: I picked "Somewhat Damaged" on a loop for the song, because there's no better summary.

• After it was done, continued the celebration by taking the other dog on a long walk through nature. Fall weather is wonderful right now, and he's got short legs, so we didn't need to walk fast after this effort.

• Tang Soo Do last night was a decent workout. Focus on basics, lots of kicking techniques. Since it's the bridge week, I'm much more mobile and flexible, not coming into class recovering from training.

• Weighed in at 82.9kg, so the weight on the bar was every so slightly over bodyweight. We're doing ABF workout 11 tonight (clean and press), I've got beef ribs on the smoker, and the Valkyrie made me pumpkin cheesecake. It's a wonderful time for gaining.

Training Log: Entry 3804

AM WORKOUT (0400 wake up via alarm)

OPERATION TACTICAL SLEIGHBELL

TACTICAL BARBELL MASS PROTOCOL Bridge Week, Workout 2

"ROW ROW ROW YOUR BLOAT"

15 chins
30 minute recovery row (6070m covered)
15 chins

Notes:

• All this rowing has resulted in me re-discovering better technique and greater output. I'm seeing improvements in performance, even at a recovery level effort.

• Left hip still aches a little after prolonged time on the rower. I actually like fobbits for this, due to the break I can take every 2 minutes.

• Tang Soo Do tonight. Basics/hyungs, which can often be a decent workout. We'll be skipping Thursday's class, and Sat is going to be a Halloween themed fun class, so this will be the only "real" training for the week.

• Weighed 82.8kg this morning. Same as yesterday. That's cool to see.

Training Log: Entry 3803

AM WORKOUT (0400 wake up via alarm)

OPERATION TACTICAL SLEIGHBELL

TACTICAL BARBELL MASS PROTOCOL Bridge Week, Day 1

"ROW ROW ROW YOUR BLOAT"

15 chins
30 minute recovery row (6040m covered)
15 chins

Notes:

• Ever so slightly faster than previous efforts. Was trying to focus on driving with my legs, vs pulling with my arms.

• Left hip is a little buggy. Waking up and transitioning to seated cardio can be a little rough.

• Got in all my chins last week, so this is the week of 5x15. Also got in ABF workout 10 last night (12 ABCs) and then a 2.3 mile ruck with the 20.4lb tac carrier. Staying active.

• Weighed in at 82.8kg this morning. Gain train is still rolling. Also did OMAD all last week, and I will carry that through the work week this week. Last night we did sourdough pizza, topped with leftover kalua pig among other meat toppings. I had 5 slices, and then 6 baked treats from the Valkyrie, ranging from sourdough cookies to apple fritters to oatmeal cream pies, all topped with some raw local honey with honeycomb. I find that, this morning, my desire for coffee is stronger, whereas on previous mornings I was averse to it until about 0830. Unique how it unfolds.

Training Log: Entry 3802

AM WORKOUT (0400 wake up via alarm)

OPERATION TACTICAL SLEIGHBELL

TACTICAL BARBELL MASS PROTOCOL Grey Man, Cycle 2, Week 3, Workout 7

"ROW ROW ROW YOUR BLOAT"

15 chins
30 minute recovery row (6000m covered)
15 chins

Notes:

• Ever so slightly faster than yesterday (took an extra 10 seconds to get 6000m that day). Body is continuing to feel good.

• Still working early shifts, and still sticking with 1 meal as a result. Setting myself up for bigger feasts.

• My in-laws are coming into town tomorrow, so I may try to talk the family into ABF workout 10 tonight so that we aren't trying to do it while they're here.

Training Log: Entry 3801

AM WORKOUT (0400 wake up via alarm)

OPERATION TACTICAL SLEIGHBELL

TACTICAL BARBELL MASS PROTOCOL Grey Man, Cycle 2, Week 3, Workout 6

"ROW ROW ROW YOUR BLOAT"

15 chins
30 minute recovery row (6000m covered)
15 chins

Notes:

• Since I have to come into work early, I got in a rower workout before I left. Typically I use weekends to sleep in/have family time, but I'm making the most of this situation.

• Also means I'm skipping my traditional weekend breakfasts. This is going to be a week of one-meal a day, which has also been a week of consistent gaining, so maybe that's something.

• I was moving slower than last time, but it's also still just a recovery effort.

• Ideally, we should be getting in ABF workout 9 tonight.

Training Log: Entry 3800

AM WORKOUT (0400 wake up via alarm)

OPERATION TACTICAL SLEIGHBELL

TACTICAL BARBELL MASS PROTOCOL Grey Man, Cycle 2, Week 3, Workout 5

15 chins

Buffalo Bar Squats
4x3x385

15 chins

Notes:

• This is what I had time for this morning, before having to leave for work. I get off early, so I'll look to finishing up the rest of the workout later, but if all I get done is the heavy squats, that's still a win. My elbows/forearms feel awesome, which is very atypical after 6 weeks of low bar squatting, so I'm going to hit the bridge week official next week to REALLY make sure I'm in a good way and go for an unprecedented 3rd cycle of Grey Man.

• On the subject of Grey Man and Mass Protocol, been getting a lot of comments on my physique recently, referencing dinner last night, and the Valkyrie came up to me unprompted and remarked "you're looking huge again...like, in a good way", because women always have to navigate that space so delicately. She tends to make those remarks as I get deeper into gaining phases, as I never clue her in on what I'm currently training for and just let it roll, so having her notice it unprompted is a positive sign that things are rolling well.

• Which checks with the fact I weighed in at 83.3kg this morning. I saw consistent growth with every single weigh in this week.

• Valkyrie and I got in ABF workout 8 last night, followed by a 3 mile ruck. Kiddo was in a choreography camp, so not able to attend. This was 15 ABCs EMOM. Valkyrie is crushing it.

PM WORKOUT (1410)

OPERATION TACTICAL SLEIGHBELL

TACTICAL BARBELL MASS PROTOCOL Grey Man, Cycle 2, Week 3, Workout 5 part II

Axle strict press from rack
4x3x178

(3) DB incline bench
4x8x75s

DB row
4x8x160

GHRs
4x8x50

Notes:

• Got the rest done after work before needing to get the kiddo. Sped through the rest periods and cut out the ab work to make for time. Pressing felt very strong.

• So now I'll begin the bridge week in earnest, having actually completed the full training cycle.

Training Log: Entry 3799

AM WORKOUT (0420 natural wake up)

OPERATION TACTICAL SLEIGHBELL

TACTICAL BARBELL MASS PROTOCOL Grey Man, Cycle 2, Week 3, Workout 4

"ROW ROW ROW YOUR BLOAT"

15 chins
20 minutes recovery row (4100m covered)
14 chins

Notes:

• This may actually be the start of my bridge week. I'm fine cutting out the final workout of the cycle, since it's weights/reps I've already accomplished on Monday. My wake up time is weird because I'm working shifts these next few days, so I need to be at work earlier, but I'm also not dropping the kid off at school or the pup off at doggie day care, so kinda a mixed bag. I still like getting in those 20 minutes on the rower when I get up, so it may just be what I get up to this week. I also get off work earlier, so I have an avenue to get in training at that point. I suppose I could even bring do a split workout of the heavy lifts in the AM and the supplemental work in the PM. Chaos is always the plan.

• Tang Soo Do sparring was a decent workout last night, since it was a 90 minute class. I got to be the male division champ again, and actually had a decent enough challenge with our resident Dojang bully, due to his 6'5 Dhalsim like approach contrasting my 5'9. He liked to make use of long limbs to fight from the outside and would always charge in with a leaping roundhouse, so I learned how to move off angle and throw one of my own into his ribs. One of the junior students without a filter approached me after class and said "I was surprised you beat student X because you're much older and he's much younger: I thought you would get tired". I told him that I appreciated his honesty.

• Buddy of mine contacted me and said his freezer is full and he still has 2 more deer tags: wanted to know if I wanted a deer if he took one down. These are good friends to have. This is a good season to gain.

• Weighed 82.9kg this morning. First week with consistent upward movement.

Training Log: Entry 3798

AM WORKOUT (0400 wake up via alarm)

OPERATION TACTICAL SLEIGHBELL

TACTICAL BARBELL MASS PROTOCOL Grey Man, Cycle 2, Week 3, Workout 3

MAIN CLUSTER

Axle bench press
4x3x273

Texas Deadlift Bar deadlift
13x410

SUPPLEMENTAL CLUSTER

Lever belt squat
4x8x300

Dips
3x8x90
7+1x90

Axle curls
2x8x91
6+2x91

ASSISTANCE

Superset of reverse hypers (15x140) and ab triad

Notes:

• Really good night of sleep last night. Actually woke up at 2330 thinking I had slept the whole night.

• The bench was heavy and challenging, but I managed it. The 275 number is always nostalgic to me, because that was my first ever bench "max", set the summer between my senior year of high school and freshman year of college. 23 years later and I weigh about the same and am lifting about the same, which could be stagnation to some, but when I look at the state of my 40 year old peers, this is a lifetime of progress.

• Speaking of sentimental stuff: the deadlift weight was selected to celebrate me turning 41 next week. Picked the age, multiplied by 10, went for max. It was a nice break from the 440+chains. I struggled with technique a little and had a few reps that hit one side and then the other, but the victory was hitting rep 13 and NOT trying for 14, despite knowing I could. For a while, I was making peace with the fact that I was going to blow up my body every time I had a deadlift workout, but I've had a string of healthy workouts lately and this is continuing the trend.

• Cut 1 set of curls out, for the sake of my elbows.

• I won the men's bracket for sparring last night, but "men's" is overselling it. This was the mixed rank class, which meant no black belts and lots of junior belts. I fed them opportunities and let the matches go the distance so that they could get in some reps, and it gave me a chance to move around and get in a little extra work. We're doing the long class tonight, and then I'll be done for the week due to some work obligations. Got in my throws too, and things continue to be trending a bit more positively there.

• Weighed 82.7kg this morning. Trending upward, but I called an audible and skipped breakfast. Going based off hunger signals, and I'm still feeling full. When we make kalua pig, I take on the spirit of that animal, so it's been two consecutive days of feasting...and it's leftovers tonight, so I'm at no shortage of nutrients.

 Training Log: Entry 3797

AM WORKOUT (0520 wake up via Valkyrie's alarm)

OPERATION TACTICAL SLEIGHBELL

TACTICAL BARBELL MASS PROTOCOL Grey Man, Cycle 2, Week 3, Workout 2

"ROW ROW ROW YOUR BLOAT"

15 chins
20 minute recovery row (4150m covered)
10 chins
20 chins

Notes:

• Got a 10 minute later start than usual: Valkyrie had the alarm set to yesterday's schedule to account for needing a little extra sleep after a late night. I managed to hustle through my morning routine, and I think the little extra urgency actually showed up on the rower, because I moved faster than usual. Or maybe it was the 300g of protein I ate late night activating gluconeogenesis and I was actually carbed up. Either way, body is feeling great and this was a good start to the day.

• Definitely the best I've ever felt after feasting at a Brazilian steakhouse: the one meal a day approach to that really seems to be "the secret". Typically I'm feeling lethargic and heavy the next morning, but I'm feeling pretty much like my usual self today. Not at all hungry, but not in a "I don't even want to hear the word 'food'." state.

• In that regard: weighed in at 82.4kg. .1kg gain from yesterday.

• We got in the ABF workout 7 last night: no longer doing both ABC and clean and press, but just one or the other. We landed on clean and press, because our schedules were tight and that one is faster. Tonight is Tang Soo Do sparring, and this week will be a little off, with us doing Tues/Weds/Sat instead of Tues/Thurs/Sat. Kiddo has a choreography camp at school. Means Valkyrie and I get a date night on Thurs.

Training Log: Entry 3796

AM WORKOUT (0355 natural wake up)

OPERATION TACTICAL SLEIGHBELL

TACTICAL BARBELL MASS PROTOCOL Grey Man, Cycle 2, Week 3, Workout 1

MAIN CLUSTER

Buffalo bar Squat
4x3x385

Axle strict press from rack
4x3x178

SUPPLEMENTAL CLUSTER

(3) DB incline bench
4x8x75s

DB rows
4x8x160

GHR
4x8x50

ASSISTANCE

GHR sit up
25, 10

Notes:

• Stayed up late watching the Cowboys lose, and ended up missing the last half of the 4th quarter to try to get as much sleep as I could. 0355 rolled around and I was already awake so I decided to just get to it. Part of that is my guts were upset all day yesterday: something I ate decided it didn't want to be there anymore, so I figured I could use a little extra time getting ready.

• Despite all that, I felt great coming into this session and performed quite strong. I had a busy day yesterday even with the in-laws, as our puppy got up at 0630 and I took him for a 4+ mile walk while I wore my 20.4lb tac carrier, and then the boxer was awake and it was time for THEIR walk, which had me at over 10k steps with the tac carrier before noon, at which point I mowed the lawn. Ended the day with over 22k steps AND it was the family meal day. Valkyrie experimented with sourdough spaghetti noodles and garlic bread, which were fantastic, and I had a dessert flight of various sourdough baked goods topped with raw local honey. So I imagine all of that balanced out.

• My elbows are feeling great, and this heavy session didn't beat them up at all, so it's leading me to think I'm going with COA A and doing one more cycle of Grey Man leading into Specificity Bravo leading into Operator Pro Hypertrophy. But after this particular cycle I'm going to do my bridge week. It'll be my birthday in that week and my work ops tempo is going to be heavy, so it works out well.

• Got in my 3x15/2x14 chins all last week, so this week starts 4x15/1x14.

• Weighed 82.3kg this morning. The Valkyrie is doing a girls night with some co-workers, so I'm taking the kiddo out to Texas De Brazil, since I got a 25% off voucher for it being my birth month and the Valkyrie actually can't eat there due to an oak allergy, so no love lost. Once again: this is a fantastic season for gaining.

• Unrelated to anything, but was listening to a podcast with Lyle McDonald while I was mowing and he talked about how Mike Mentzer's HIT/HD training was what he did during contest prep to SPARE muscle but not what he did to BUILD muscle, and suddenly HIT made all the sense in the world. Very low volume, high intensity, long recovery: perfect for when your calories have been dropped to unsustainable levels.

Training Log: Entry 3795

AM WORKOUT (0400 wake up via alarm)

OPERATION TACTICAL SLEIGHBELL

TACTICAL BARBELL MASS PROTOCOL Grey Man, Cycle 2, Week 2, Workout 5

MAIN CLUSTER

Buffalo Bar Squat
4x6x360

Axle strict press from rack
4x6x163

SUPPLEMENTAL CLUSTER

(3) DB incline bench
4x10x70s

DB rows
4x10x150

GHR
4x10x40

ASSISTANCE

GHR sit up
20, 15

Notes:

• This was absolutely a "low motivation workout". Knowing it was Friday and that this was my ticket to punch to earn the weekend was what got me through. Didn't want this workout to loom over me.

• That said, this was the strongest performance I've had in quite a while, especially given that, this entire block, I've been able to perform this workout later in the morning. I imagine the absence of heat was helpful here, as we finally got out of that heat wave and are experiencing a cold snap which makes things far more tolerable. But beyond that, I'm going to attribute it to all the valuable amiño acids from the nachos.

• Got all the presses without rest pause: that's a first in quite a while. Knee is feeling decent. My right forearm flexor got kicked in class last night, which created the illusion of forearm pain from low bar, but in reality this is the healthiest my forearms/elbows have felt this deep into a cycle of low bar squats. I think I'm going to have another cycle of Grey Man in me.

• In that regard, future planning wise, I may be taking my bridge week in the middle of next week. Work Ops tempo is going to tick up and I'll be on shifts for a week. Chaos, as always, is the plan.

• Tang Soo Do last night wasn't much of a workout, but we got in the physical testing requirements. We were focused on close quarters defense: lotta shuffling and short movements. Also continued to improve my throws last night.

• Weighed in at 82.3kg this morning. This has been the most successful week so far, but I do imagine the sodium bomb from last night is a contributor.

Training Log: Entry 3794

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

OPERATION TACTICAL SLEIGHBELL

TACTICAL BARBELL MASS PROTOCOL Grey Man, Cycle 2, Week 2, Workout 4

"ROW ROW ROW YOUR BLOAT"

15 chins
20 minute recovery row (4010m covered)
14 chins
15 chins

Notes:

• Originally, Valkyrie and I were going to get in a ruck this morning, but the skies opened up at 0400 and never stopped, so we called an audible and got more sleep instead. With this being a mass building phase, that's never the wrong decision. I got in my 20 minutes on the rower while she got in her shower this morning. In general, I really like being able to start the day with 20 minutes on the rower, or some other manner of lower intensity physical activity. A cardio blitz doesn't seem appropriate, bu this is a nice way to get in "something" and get my body humming for the day.

• I DID need to focus to get in the 4000m in 20 minutes: I was meandering. It makes sense: yesterday's lifting was intense, and the Valkyrie and I actually got in a 3 mile ruck after ABF workout 5 after dinner last night, so there's been good activity. I'm also turning a corner on my throws by bypassing the handle and just gripping the bag and throwing. I can impose my will on it a bit easier that way. If nothing else, I feel like this will help improve the mechanics of my throwing while I practice.

• Tang Soo Do on the agenda this evening, and perhaps another walk after dinner. We're a month out from our belt test, so physical testing requirements will be a part of each class: 50 push ups, sit ups and jumping jacks for my rank. More extra activity.

• Weighed in at 81.8kg this morning. Very consistent weigh in these past 3 days: good to see. In general, fasting appears to be the lever I had been missing out on with nutrition. It's really made this simple.

Training Log: Entry 3793

AM WORKOUT (0400 wake up via alarm)

OPERATION TACTICAL SLEIGHBELL

TACTICAL BARBELL MASS PROTOCOL Grey Man, Cycle 2, Week 2, Workout 3

MAIN CLUSTER

Axle bench press
2x6x256
4x256
5+1x256

(2) Texas Deadlift Bar Mat Pulls
9x440+chains

SUPPLEMENTAL CLUSTER

Lever belt squat
4x10x275

Dips
3x10x70
9+1x70

Axle curls
4x8x83

Notes:

• This is exactly why I record all the sessions: I realized that I did sets of 8 on the curls for some reason instead of sets of 10. No idea why, although it was truthfully dialed in right, so maybe my body knew.

• Otherwise, I got some REAL good sleep last night. Woke up a few times in the middle of the night swearing I had gotten a full night's rest, only to find out I had some "bonus sleep" ahead.

• Bench is ever so slightly too heavy. Bigger issue is just lacking skill: kept hitting the j-hooks.

• Continue to be pleased with the mat pull performance. It really is a matter of just getting the weight broken off the floor, and from there I own it. Definitely blew out some blood vessels today.

• Tang Soo Do last night was a decent workout. Lotta focus on basics. Once again: I have to do the opposite of everyone else in class, and focus LESS on power generation so I can flow. On that note, I had better luck throwing the bag by grabbing the sides vs the handle. I'm wondering if my arms are just too damn long that, when combined with the handle, it's just getting goofy trying to throw it. I need to embrace my inner trebuchet.

• Weighed in at 81.9kg. Good to see the weight go up. We have ABF workout 5 tonight, and possibly a walk since the weather is nice.

Training Log: Entry 3792

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

OPERATIONAL TACTICAL SLEIGHBELL

TACTICAL BARBELL MASS PROTOCOL Grey Man, Cycle 2, Week 2, Workout 2

"ROW ROW ROW YOUR BLOAT"

15 chins
20 minute recovery row (4030m covered)
14 chins
15 chins

Notes:

• Last day of sleeping in, although I actually had a rough time sleeping last night. I'm quite frankly not exhausted enough to go sleep after so many days of good sleep.

• The row went well. Wasn't forcing it, and got the distance covered that I needed to. My right knee is a little achy. I really need to get back to the PT for it. I keep writing that and not doing it, so it's clearly not a priority.

• Though it wasn't PT, doing workout 4 of the ABF with the family last night helped the knee in a tonic way. The first ABC ached, but follow on ones felt great.

• Tang Soo Do is on the schedule for tonight. "Wildcard/cardio". Curious if it's going to be more pressure points.

• Weighed in at 81.7kg. Down 1.1kg, which given how much of the day I spent shedding all the water in my body, that about checks. Hoping the cramping will stop as a result.

Training Log: Entry 3791

AM WORKOUT (0700 natural wake up, 1000 workout, holiday)

OPERATION TACTICAL SLEIGHBELL

TACTICAL BARBELL MASS PROTOCOL Grey Man, Cycle 2, Week 2, Workout 1

MAIN CLUSTER

Buffalo Bar Squat
4x6x360

Axle strict press from rack
3x6x163
5+1x163

SUPPLEMENTAL CLUSTER

(3) DB incline bench
4x10x70s

DB row
4x10x150

GHR
4x10x40

ASSISTANCE

GHR sit ups
20

Notes:

• Day off work for Columbus day, so slept in with the Valkyrie, had a black coffee and got this done. We're experiencing a heat wave, and set record high temps for this time of year, so training has been rough. Also, since yesterday, my body has been attempting to shed all of the water it holds, so I've been cramping terribly all day.

• Despite that, very strong performance. Feasting yesterday most likely helped there.

• Got in my 2x15 and 3x14 chins all 7 days last week, so now we're at 3x15 and 2x14.

• Weighed in at 82.8kg. Was good to see that number. We'll see what sticks around.

Training Log: Entry 3790

AM WORKOUT (0700 natural wake up, 0900 workout)

OPERATION TACTICAL SLEIGHBELL

TACTICAL BARBELL MASS PROTOCOL Grey Man, Cycle 2, Week 1, Workout 5

MAIN CLUSTER

Buffalo Bar Squat
4x8x335

Axle strict press from rack
2x8x153
6x153
5+2x153

SUPPLEMENTAL CLUSTER

(3) DB incline bench
2x12x65
11x65
10+3x65

DB row
4x12x140

GHR
4x12x30

ASSISTANCE

GHR sit ups
20

Notes:

• Got the day off work, slept in, had a black coffee and got in the workout. I was feeling more loose and limber, but just didn't have the same pressing strength I had on Monday. Matched the press, but dogged the incline bench. Squats were solid though, and that's the hardest part.

• I can't ignore the fact that, when I do DB rows, I become a better deadlifter. As much as I don't care for DB rows, I can't argue the effectiveness.

• Cut the assistance short for the sake of time. Was able to get back together with the fam.

• Was having those same lockout issues with my left shoulder on the press today. Just not lining up correctly.

• Tang Soo Do last night was very low energy. Focused primarily on pressure points in one step self defense. Lotta just trying to find where they are on the body.

• Weighed in at 81.7kg. Not quite a consistent weigh in, as I typically weigh in naked post workout and this was underwear first thing in the morning, but close enough.

Training Log: Entry 3789

AM WORKOUT (0410 wake up via Valkyrie's alarm)

OPERATION TACTICAL SLEIGHBELL

TACTICAL BARBELL MASS PROTOCOL Grey Man, Cycle 2, Week 1, Workout 4

"GO RUCK YOURSELF"

15 chins

3 mile ruck w/20.4lb tac carrier w/the Valkyrie done in 48:08

25 minutes of Tang Soo Do Hyungs with 5 chins between (60 chins total)

Cooldown walk

Notes:

• We were motoring this morning. Which is funny, because it feels like we're moving slower, which most likely means my fitness is improving and I'm holding myself to higher and higher standards. I found myself with an abundance of time at the end and wanted to keep intensity on the low side to not dig too far into my recovery. Really trying to focus on moving without tension, and the chins between hyungs let me hit my daily total early.

• Tang Soo Do is on the schedule for tonight as well. Still most likely low intensity. Family got in another day of ABF last night. It's nice getting in MWF vs when we had to weekend warrior it. We're also finishing the workout with planks or push ups.

• Weighed in at 81.9kg this morning. Good to see that. Forgot to mention a bit of comedy from last night's meal. I ordered to ribs, then asked for the sidekick of ribs to go with it. Waiter raised his eyebrow and then shrugged and I said "I like what I like". When I ordered the sides, I said "2 side salads, but honestly I just want the eggs and cheese". He says "No problem. Just to clarify, you want the lettuce too right?" I go "No, literally, just the eggs and cheese". He says "Ok, ya know, I was going to ask you about your regimen to look the way that you look, but I think you just answered that"

Training Log: Entry 3788

AM WORKOUT (0400 wake up via alarm)

OPERATION TACTICAL SLEIGHBELL

TACTICAL BARBELL MASS PROTOCOL Grey Man, Cycle 2, Week 1, Workout 3

PRIMARY CLUSTER

Axle bench press
2x8x238
6x238
5+3x238

(3) Texas Deadlift Bar Mat Pulls
9x440+chains

SUPPLEMENTAL CLUSTER

Lever belt squat
4x12x255

Dips
4x12x50

Axle curls
12,9,8x83

ASSISTANCE

Reverse hyper
2x15x140

Ab triad
1 round

Notes:

• No drama coming into this workout: got up and was excited at the prospect of doing it. This is kinda the "reward" workout of the week, because there's no barbell squat, only 1 set of pulls, and the rest of the supplemental work is pretty gentle. Plus I eat breakfast after, so that's cool.

• My TMs are a bit too heavy for these rep ranges, and I'm just plain not eating enough. But the deadlift is moving in a great direction. I was doubting my ability to pull today, based on the soreness I was experiencing Monday and yesterday, but I was feeling strong and I actually shut it down with a few reps left in the tank, which means I also didn't blow up my hips on the lift. Win there.

• Cut the curls 1 set shy. It was heavy, time was short, and this spares my forearms.

• I need to get back to practicing daily throws. Life has gotten in the way a little.

• Tang Soo Do last night was very low energy. Lotta celebrations for tournament outcomes. Did some weapons defense one-steps.

• Weighed 80.5kg this morning. We're going out to eat tonight, to celebrate kiddo's parent teach conference (we're assuming nothing but good news), so that'll be an opportunity to get in a little more energy. Also doing another ABF family workout tonight.

Training Log: Entry 3787

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

OPERATION TACTICAL SLEIGHBELL

TACTICAL BARBELL MASS PROTOCOL Grey Man, Cycle 2, Week 1, Workout 2

"ROW ROW ROW YOUR BLOAT"

15 chins

20 minute recovery row (4000m covered)

14 chins

Notes:

• This was absolutely what I needed this morning, because I went to bed stiff and work up worse. Once again: spending 5 hours driving and then squatting the next day tends to produce a unique soreness. Thankfully, I'm moving better after getting in the row. But, in turn, my output on this one wasn't as strong as yesterday.

• Which, speaking of yesterday, along with that row and lifting workout, I got in a 50 minute walk outside, and then the family did the first day of ABF and then the Valkyrie and I went on a slightly longer than 2 mile ruck, which before that I went to my kid's last XC meet of the year and walked around a bunch too, so I ended up with over 23k steps for the day. Which sounds, cool, but it's working against my goals, because...

• I weighed 80.3kg this morning. And in no way did I restrict on last night's meal. I didn't leave a single rib behind and had a very generous portion of the shaved beef, and cheese, meat and eggs from the charcuterie, along with the meal of salmon and egg whites, along with my nightcap of skyr and Metabolic Drive. This is the mass building phase, and I'm already one cycle deep. There is still plenty of feasting on the horizon (we're doing a Dan John "Practice Thanksgiving" with the Turkey on Sat, and with it being my birthday month I've got a lot of discounted meals to cash in), but I really need to make sure to keep the goal the goal here.

• Tang Soo Do on the radar for tonight. One-step week, which tends to be low activity.

Training Log: Entry 3786

AM WORKOUT 1 (0510 wake up via Valkyrie's alarm)

OPERATION TACTICAL SLEIGHBELL

TACTICAL BARBELL MASS PROTOCOL Grey Man, Cycle 2, Week 1, Workout 1

"ROW ROW ROW YOUR BLOAT"

15 chins

20 minute recovery row (4084m covered)

14 chins

AM WORKOUT 2 (0800)

14 chins

PRIMARY CLUSTER

Buffalo Bar Squat
4x8x335

Axle Strict Press from rack
2x8x153
5x153
4+2x153

SUPPLEMENTAL CLUSTER

(3) DB incline bench
4x12x65s

DB rows
4x12x140

GHRs
4x12x30

ASSISTANCE

GHR sit up
20,15

Notes:

• I took the day off work to help recover from travel, tournament, so I slept in until the Valkyrie's alarm went off and then got in the rower while she was in the shower because I figured "why not". I pushed the intensity ever so slightly harder than usual. My right shoulder is still having some nerve issues and it's floating up to my neck. Minor inconvenience.

• Once I got the kiddo dropped off at school, came back and knocked out the workout. The squats are what I hate the most, but they're actually where I'm performing the strongest. The press ran into issues: left shoulder didn't want to lockout. I didn't push it too hard.

• Weighed 80.8kg this morning. No carb up meal last night, so it's an typical Monday weigh in.

Training Log: Entry 3785

AM WORKOUT (0400 wake up via alarm)

OPERATION TACTICAL SLEIGHBELL

TACTICAL BARBELL MASS PROTOCOL Grey Man, Week 3, Workout 5

MAIN CLUSTER

Buffalo Bar Squat
4x3x375

Axle strict press from rack
4x3x173

SUPPLEMENTAL CLUSTER

(3) DB incline bench
4x8x70s

DB row
4x8x155

GHR
4x8x30

ASSISTANCE

GHR sit up
20,15

Notes:

• I dorked up something in my right shoulder yesterday either during throws or hyung practice. Nothing significant, but annoying: feels like nerve pain. Made lockouts on the presses a little sucky. Right knee is also a little pissy on the squats, but again: not significantly so. Depth was solid and strength was good. Right forearm is feeling better: was holding the bar higher on my back. Rest of workout not remarkable: it's what I did on Monday.

• Haven't been logging rest times, but it's been consistently 2 min on the main cluster and 1 min on the supplemental.

• Got feedback to bring the relaxation from my open hand hyungs into my weapons hyungs last night, but also told to keep a tight closed fist during open hand hyungs, so it's getting to be perplexing. The class itself was moderate activity.

• Weighed in at 81.8kg this morning. Traveling later tonight for the tournament (5 hour drive), so nutrition is going to be a little different. Packing my keto bricks and carnivore bars, along with biltong, but also open to getting some burgers on the road.

Training Log: Entry 3874

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

OPERATION TACTICAL SLEIGHBELL

TACTICAL BARBELL MASS PROTOCOL Grey Man, Week 3, Workout 4

"ROW ROW ROW YOUR BLOAT"

14 chins

20 minute recover row for 4025m

15 chins
14 chins

Notes:

• This was supposed to be a ruck day with the Valkyrie, but we got flash flood warnings at 2300 and through out the night it sounded like our house was going through a car wash as we got pelted with rain, so we decided to just sleep in. Settled on the row to start my day. Still a leisurely/recovery pace. Chins as part of the daily total.

• Body is feeling pretty good. Got in some knee PT yesterday and that already seemed to reset me back to a good baseline.

• Tang Soo Do on the books for tonight. Should just be more hyung walkthroughs.

• Hoping things dry out enough to get in some more throws work.

• Weighed 82.6kg last night. That's what we wanna see. I actually made a point to wear my "Lift Weighs/Eat Steaks" shirt while making dinner last night to continue to lean into this gaining phase. As silly as it seems, I do find there's value in "living" the phase of training that you're in. When it's time to gain, I become "that guy", and it's all I care to read and think about (thanks for the inspo Bruce Randall!) When it's time to become more athletic/lean out, that's who I become.

Training Log: Entry 3873

AM WORKOUT (0400 wake up via alarm)

OPERATION TACTICAL SLEIGHBELL

TACTICAL BARBELL MASS PROTOCOL Grey Man, Week 3, Workout 3

MAIN CLUSTER

Axle bench press
4x3x268

(4) Texas Deadlift Bar Mat Pulls
9x440+chains

SUPPLEMENTAL CLUSTER

Lever belt squats
4x8x295

Dips
3x8x85
7+1x85

Axle curls
2x8x98
6+2x98

ASSISTANCE

Reverse hyper
2x15x140

Ab triad
2 rounds

Notes:

• First Wed of the cycle where I could get in the mat pulls vs having to put it off until Thurs. The warm up with 335 was shaky, so I finally just sent it with 385 and that moved much better. I think I need be less ginger, as it creates a negative feedback loop wherein my body won't produce the necessary strength because I'm not committing fully. In turn, got in a 1rep PR with a longer ROM than last week and STILL didn't blow up my hip. I'm being a bit more intentional on the lockout.

• Bench is perfectly dialed in weight wise. Curls are heavy: going to repeat them next cycle. Right knee is telling me it's time to do PT again, and right forearm is letting me know it thinks low bar squatting is stupid.

• At Tang Soo Do last night, we identified I was turning over the wrong shoulder in the weapons hyung. Big game changer, especially right before the tournament. Otherwise, got some major props from my head instructor regarding my efforts to relax and flow in the open hands hyung. In general, I don't care about either one, but I want to represent the Dojang well. Which, on that note, Valkyrie and I both passed our written test, so we're all set to test for our next belts in Mid Nov, which will be the final belt before black. Wild to think. Class itself was pretty low energy: just walking through hyungs for the tournament.

• Weighed 81.7kg. Surprised given how much food I put away last night, but still trending in a good way.

Training Log: Entry 3872

AM WORKOUT (0450 wake up via Valkyrie's alarm)

OPERATION TACTICAL SLEIGHBELL

TACTICAL BARBELL MASS PROTOCOL Grey Man, Week 3, Workout 2

"ROW ROW ROW YOUR BLOAT"

14 chins

6000m row in 30:42

15 chins
14 chins

Notes:

• My kiddo has another XC meet today, so we got up a little earlier so the Valkyrie could get to work early and leave early, giving me a little extra time on the rower. Still kept the intensity low and in recovery mode. In full disclosure, my time was a little worse compared to last week because I stopped rowing a few times to skip an add on the youtube video I was watching.

• My forearms are presenting the pain typically associated with low bar squatting. I imagine the heaviest week put the greatest tax on them. I'll continue to monitor. This is exactly why I have 2 COAs for this Operation.

• Weighed in at 82.0kg this morning. That's more what we wanna see.

• Tang Soo Do tonight. Focus is most likely going to be on tournament prep for this weekend.

Training Log: Entry 3871

AM WORKOUT (0400 wake up via alarm)

OPERATION TACTICAL SLEIGHBELL

TACTICAL BARBELL MASS PROTOCOL Grey Man, Week 3, Workout 1

MAIN CLUSTER

Buffalo bar Squat
4x3x375

Axle strict press from rack
4x3x173

SUPPLEMENTAL CLUSTER

(3) DB Incline Bench
4x8x70s

DB row
4x8x155

GHR
4x8x30

ASSISTANCE

GHR sit up
25, 10

Notes:

• This week is always the "easiest" week, despite being the heaviest. My right knee is being a little pissy, and given I haven't done my PT for about a month, I should probably start doing some again. I was remarking earlier this week how my elbows have been feeling great with the low bar, but today gave me some reminders, so I'll continue to monitor and see how they hold up.

• Very pleased with how strong the press felt. I walked my TM back 5lbs and that seemed to help.

• Trying to focus on specific muscle contractions on the supplemental work.

• Weighed in at 81.1kg, which is the lowest I've been in a while and definitely not what I anticipated after the weekend of feasting. There's a chance my metabolism is ramping up to meet the increased intake, and I do notice that my step count is subconsciously increasing as well. Little further evidence is that I was absoultely drenched in sweat when I woke up this morning, so body cranked up the thermostat. Not going to look the gift horse in the mouth: means I get to eat even more. But it also means that the squats this morning were substantially more than "double bodyweight", and that last weeks numbers were actually closer to that. I'm still mentally adjusting to being as light as I currently am.

• Valkyrie has expressed interest in bringing back ABF into our lives, so we'll see if that shapes up this week. We have our TSD tournament on Sat, so that willimpact things.

Training Log: Entry 3870

AM WORKOUT (0400 wake up via alarm)

OPERATION TACTICAL SLEIGHBELL

TACTICAL BARBELL MASS PROTOCOL Grey Man, Week 2, Workout 5

MAIN CLUSTER

Buffalo bar Squat
4x6x352

Axle strict press from rack
4x6x161

SUPPLEMENTAL CLUSTER

(3) DB incline bench
4x10x65s

DB row
4x10x145

GHR
4x10x25

ASSISTANCE

GHR sit up
2x15

Notes:

• Motivation continues to be on the low side. I semi-dread these sessions the night before, but honestly the only thing that really sucks is the squats, and even those aren't all that bad. I just need to lean even more into the gaining phase of this. Jamie Lewis talks about that: when you've got a bunch of food in your system, you're more motivated to train because you want to turn it into something.

• This week in general is a nice one in the programs. 6s are better than 8s, while the 3s feel a little too easy.

• Took the press down 5lbs and that was Goldilocks territory.

• I lost the first round of sparring last night against one of the black belts, then went on to win the redemption bracket and beat our senior blackbelt in the final match of the night, so a good night of sparring in general. I'm feeling a little fatigued from it. Outside of sparring, my instructor wants me to address how my shoulders and hands don't seem to move independently of each other. Years of trying to protect my shoulder coming through. More stuff to work on.

• Got in some throws last night before the rain came (it's pouring, with no signs of stopping). Getting slightly better. I need to get something to actually throw OVER so I have some metrics to train against.

• Weighed in at 81.3kg this morning.

Training Log: Entry 3869

AM WORKOUT (0410 wake up via Valkyrie's alarm)

OPERATIONAL TACTICAL SLEIGHBELL

TACTICAL BARBELL MASS PROTOCOL Grey Man, Week 2, Workout 4

"GO RUCK YOURSELF"

14 chins

3 mile weighted vest walk w/20.4lb tac carrier in 49:54

(5) Texas Deadlift Bar mat pullls
8x440+chains

14 chins

Notes:

• The ruck was the focus for today, but I was able to get in that other stuff as well. Wore my running shoes instead of my bearfeet and was really able to motor. We shaved 3 minutes off our previous time.

• Just like last week: substantial improvement in ability on the mat pulls between yesterday and today. This may just be where I land as far as programming goes. I actually managed 3 reps more than last week, with a longer ROM. I paid attention to have the bar a bit further out ahead of me at the start, so I could get into a better position to initiate the first pull. Zero pain on the set, which is a huge plus.

• We actually got in a 3 mile ruck last night after dinner as well. Nice to get in so much activity while the weather is good.

• Weighed 82.1kg this morning. I finally understood the assignment last night with that mound of eggs and cottage cheese.

Training Log: Entry 3868

AM WORKOUT (0400 wake up via alarm)

OPERATION TACTICAL SLEIGHBELL

TACTICAL BARBELL MASS PROTOCOL Grey Man, Week 2, Workout 3

MAIN CLUSTER

Axle bench press
3x6x251
5+1x251

Mat pulls
Nope

SUPPLEMENTAL CLUSTER

Lever belt squat
4x10x270

Dips
4x10x62.5

Axle curls
2x10x88
2x7+3x88

ASSISTANCE

Reverse hyper
3x15

Ab triad
2 rounds

Notes:

• Jumping straight to the mat pulls: I felt a small twinge in my right side this morning, and my warm-ups were just heavier than they should have been. Went for 385+chains and though I COULD have broken it off the mats, doing so would take more effort than I should need. I'm going to do a repeat of last week and give this a go tomorrow, which, if that works, this may become a feature instead of a bug. Valkyrie and I are going to go on a ruck in the morning tomorrow, and after that I can give the pulls a go.

• On the topic of a ruck: Valkyrie has talked about doing the 50 mile ruck here in Sep next year. Game on.

• The bench moved decently. It's heavy, but a good challenge to compel me to eat more to overcome. Dips and lever belt were strong.

• The reverse hypers seem to help my back. May need to bring them back into the warm-ups. I imagine the low bar squatting is beating it up.

• Tang Soo Do sparring has changed to now have male and female brackets, so I walked away the champion of the male bracket last night. 4 matches total. We have a new student with a boxing background, and we got paired together during drills. It brought me back.

• Weighed 81.1kg this morning. I am VERY surprised to observe a drop after eating that Costco pulled pork, because that is a total sodium bomb. More food is needed, which, on that note, I employed my experiment of a very high protein/low fat post workout meal this morning. 10 egg whites, 1 whole egg, and a can of salmon, broke down to 90g of protein and 9g of fat, and roughly 440 calories. At 1g of protein per pound of bodyweight, that's half my needs in one meal: I'm still blown away that people struggle in that regard. We're going out for a "Chef's Night Out" at an Italian place that boasts a huge salad bar, so my plan is to go full Gaston mode on the hardboiled eggs, cheese, and other toppings.

Training Log: Entry 3867

AM WORKOUT (0450 wake up via Valkyrie's alarm)

OPERATION TACTICAL SLEIGHBELL

TACTICAL BARBELL MASS PROTOCOL Grey Man, Week 2, Workout 2

"ROW ROW ROW YOUR BLOAT"

14 chins
30:22 recovery row (6000m total)
5 min walk
14 chins

Notes:

• Schedule a little weird. It's my kid's first cross country meet today, so the Valkyrie got to work early so she could leave early and make it there on time. Meant I had a little extra time to play around this morning. Plan was originally just 30 min on the rower, but I was close enough to 6000m that I just closed it out. Which, 6000m in 30 minutes is like "timed with an hourglass" speed, but given this is a recovery row, it worked.

• Which, on that note, I go to bed with ambitions and wake up with reality. I felt like I could do more until that alarm went off and then I realized that a slow, easy recovery row was just what the doctor ordered. Again: Grey Man hits different, and I have to meet it where it's at. I do love how much I want to "be everything", as it means the fire hasn't died, but I still have to be smart with how I go about approaching it.

• It's sparring week in Tang Soo Do this week. Our instructor is going to play with a new bracket format, which should mean no more mixed gender sparring matches. Curious how it will play out.

• Got in some throws last night. They actually felt pretty solid. That "scoop" technique helps. From now until Feb at least gives me a LOT of practice time.

• Weighed 81.4kg this morning: .1kg drop from yesterday. I keep having Nicky Snatoro's voice in Casino going through my head on the weigh ins: "We're supposed to be robbing this place". Keep the goal the goal.

Training Log: Entry 3866

AM WORKOUT (0400 wake up via alarm)

OPERATION TACTICAL SLEIGHBELL

TACTICAL BARBELL MASS PROTOCOL Grey Man, Week 2, Workout 1

MAIN CLUSTER

Buffalo Bar Squat
4x6x352

Axle strict press from rack
2x6x166
6x156
5+1x156

SUPPLEMENTAL CLUSTER

(3) DB Incline Bench
4x10x65s

DB row
4x10x145

GHR
4x10x25

ASSISTANCE

GHR sit up
15, 10

Notes:

• In a poll of 1 American, 0% of the population wanted to do this workout this morning. But knowing I had a bunch of awesome fuel to burn through from last night gave me a little motivation. Which, on that note, my guts actually woke me up in the middle of the night with an urgent message, and I spent a lot of the night overheating, so I'm wondering if I may have eaten something a bit too ambitious for me at some point.

• How I felt about the squats (a panel from my favorite comic)

  

• Which is to say, despite coming into this not excited to train, I was "inhumanly strong". I dig the 6s week for just that. Depth never looks solid on the video, but I remind myself in the middle of the workout that I legit can't go any lower. If I wanted to make it DEEPER, I'd have to get my shins more vertical, but as far as ROM goes, I'm doing what I need.

• Presses are most likely just too damn heavy for the TM. I'm going to be a little stubborn about it for now and see if I can Bruce Randall my way through.

• Despite my frequent sweating and profanity on the video, I'm feeling slid though through this. Grey Man just plain hits different than Operator, which is why it's a hypertrophy program. I've actually considered being cute about Tactical Sleighbell and having phases of the operation, with this one leading up to Halloween being "Jacked-O-Lantern", since it's most likely going to time out that 2 cycles of Grey Man end there and then I could move onto "Gainsgiving" and "I'll Be Jacked For Christmas". I still might. It's a lot to write.

• Weighed in at 81.5kg this morning. This will be my first Monday baseline for the Operation, as last week started on Tues with a post travel day.

• I officially signed up for the comp in Feb. Currently as a Masters 220. Also the only one signed up. Events are a lever deadlift (first ever for me), max axle press, sandbag throw over bar, Heracles hold, and some sort of carry medley to end (still not fully fleshed out). I'll be able to spend some time training my throws, my grip, and working on my loading. I realized that I've been trying to pick up sandbags like deadlifts, which has been hamstringing me. I need to pick them up like stones.

Training Log: Entry 3865

AM WORKOUT (0400 wake up via alarm)

OPERATION TACTICAL SLEIGHBELL

TACTICAL BARBELL MASS PROTOCOL Grey Man, Week 1, Workout 3

14 Chins

MAIN CLUSTER

Buffalo Bar Squat
4x8x330

Axle strict press from rack
2x8x153
6x153
5+3+2 (rest pause) x 153

SUPPLEMENTAL CLUSTER

(3) Incline DB bench
4x12x60s

DB row
4x12x130

GHR
4x12x20

ASSISTANCE

GHR sit up
2x15

Notes:

• I didn't want to do this session so much that I literally had dreams about skipping it, but then I had a dream that I DID it and it was over and thought "I'm so glad I did that". Then the alarm went off and I made the decision to get it done, and again: I'm glad I did. I imagine the big issue is I've lifted 4 days in a row, due to the travel schedule, and I'm just feeling beat. My nutrition also isn't in place to support that, since I'm still trying to normalize after travel. But today, I knew we were going to eat a little light for dinner, so I came up with a post training breakfast, and that gave me a little motivation to get through. Moving forward with that, I'm going to experiment with a very high protein/lower fat post training breakfast and reverse the macros toward dinner, but for now we're just getting back into the groove of things.

• I felt weaker coming into today vs day 1, but again, being down 6lbs and 3 days of lifting in a row leading up to this makes sense. The squats still moved smoothly, which was the big W.

• We got our 4th stripe in Tang Soo Do last night: we're eligible to test for the next belt. For the Valkyrie and I, this will mean the belt before black belt (in our school, it's "Cho Dan Bo", which is effectively "black belt candidate", a solid blue belt). When I first joined, it was honestly kind of a laugh, but as I'm getting closer, I'm feeling more a sense of pride for this accomplishment. When it's done, I'll technically have a black belt in 2 different Korean martial arts, and given I married into a Korean family, that's honestly pretty nifty.

• Weighed 80.8kg is morning. Based on the past 2 days, it's likely this is where I've stabilized post cruise, which is about a 1.5lb weight gain, and given that I had effectively engaged in a 7 day campaign to undo the efforts of Noah's Ark by EATING 2 of every animal, that's pretty reasonable.

Training Log: Entry 3864

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

OPERATION TACTICAL SLEIGHBELL

TACTICAL BARBELL MASS PROTOCOL Grey Man, Week 1, Workout 2.1 (missing portion from yesterday)

14 chins

(6) Texas Deadlift Bar Mat Pulls
5x440+chains

14 chins

Notes:

• Valkyrie was recovering from some stuff, so I wanted to sleep next to her until she woke up for her day. I had 20 minutes to do something, and my back was feeling better, so I decided to get in the missing pulls from yesterday. Still took it easy on the back as I'm coming back into the training and still in a weird place post-travelwise, so I capped it once I started struggling.

• Warm ups felt MUCH better than yesterday. Still stiff, but much stronger and more confident. That first break off the mats was tough, but not insurmountable. I figure things will pick up over the cycle.

• Weighed 80.6kg this morning. I'm down 2.7kg from Tues, practically 6lbs for the imperial folks, in the span of 2 days. I'm also looking as lean as when I left, so I've shed the vast majority of the water weight/inflammation, and this was AFTER that dinner of ribs and brisket, which is typically a Friday treat. Next week should give me a more accurate baseline to operate off of.

• Tang Soo Do tonight. Wildcard/cardio.

Training Log: Entry 3863

AM WORKOUT (0400 wake up via alarm)

OPERATION: TACTICAL SLEIGHBELL 

TACTICAL BARBELL MASS PROTOCOL Grey Man, Week 1, Workout 2

MAIN MOVEMENT

Axle bench press
3x8x236
7x236

SUPPLEMENTAL MOVEMENTS

Lever belt squat
4x12x250

Dips
4x12x47.5

Axle curls
4x12x85 (rest pause final 2 sets)

ASSISTANCE

Reverse hyper
2x15x90

Ab triad
2 rounds

Notes:

• Lower back is incredibly stiff from travel and lifting. Warmed up on the mat pulls but listened to my body and backed down. Trying to pull was going to put me further behind than ahead, and I got a LONG training cycle ahead of me.

• Aside from that, feeling quite strong, especially given the circumstances. Things moved well today.

• Tang Soo Do was a decent workout last night. It's wildcard/cardio week, so we're staying active.

• Weighed in at 82.1kg this morning. Down 1.2kg from yesterday. Travel weight still stabilizing.

• Got the day off work today: final day of the vacation time.

 Training Log: Entry 3862

AM WORKOUT (0715 wake up via alarm, 0930 workout)

OPERATION TACTICAL SLEIGHBELL

TACTICAL BARBELL MASS PROTOCOL Grey Man, Week 1, Workout 1

Buffalo Bar Squat
4x8x330

Axle strict press from rack
2x8x153
2x6x153 w/2 rest pause

(3) Incline DB bench
4x12x60s

DB row
4x12x130

GHR
4x12x20

GHR sit up
2x15

Notes:

• Despite being incredibly jet lagged and only getting 6ish hours of sleep (which is actually pretty good for me), I decided to take this on. It went much better than I expected. All the eating most likely went well for my strength.

• On that note, weighed in at 83.3kg this morning. Post travel weight, will take a bit to stablize.

Training Log: Entry 3861

AM WORKOUT (0545 wake up via Valkyrie's alarm, 0900 workout)

WILDCARD

Buffalo bar squat
38+12x225 (Dan John's "to 50" approach)

20 minute EMOM of

• 5 chins

• 5 dips

• 10 band pull aparts

Cooldown walk around the block

Notes:

• It's a travel day today, I won't have access to my gym until 15 Sep at the earliest, and I've already tested out my maxes for Grey Man. On top of all that, I've just been wiped out this week and how low enthusiasm, so I decided to break out the Ironmind classic "Squat-dip-chin".

• I'm very pleased with that effort of 38 reps. 40 would have, of course, been more satisfying from a base 10 perspective, but those first 20 reps were cyborg perfection. Even with the grip shirt, the bar was getting too low toward the end, forcing me to hike it up, which put it in a weird spot on my back, causing the chest to collapse on the final few reps and triggering a vomit-like response. 50 is the white whale, I'll catch it one day, but at a bodyweight of 175lbs, this is my best effort on this.

• I was curious how that'd circuit at the end would go, especially after racking the bar and then getting in that other set of 12 to finish. I had ambitions of making the dips sets of 10, but my chest is actually pretty sore from benching, which is a fun novel stimulus. I really like that the EMOM structure in general to build up the volume, but also recognize it's not quite the hypertrophy stimulus that sets closer to failure would get me.

• Did a Dan John "to 50" squat AND a post workout walk. Wasn't 40 minutes, was more of a shuffle/lumber, but got some steps. Happy with that.

• No weigh in. Going into vacation with my lightest bodyweight on my mind so that I can just eat and enjoy.

Training Log: Entry 3860

AM WORKOUT (0410 wake up via Valkyrie's alarm)

TACTICAL BARBELL MASS PROTOCOL GREY MAN Recon Week, Workout 3

3 mile ruck w/20.4lb tac carrier in 50:45

Crossfit "Cindy" WOD

20 rounds of

• 5 chins

• 10 push ups

• 15 squats

In 19:35

Notes:

• Valkyrie and I didn't want to get up, but we were good accountabilabuddies to each other in that regard. And though this is a harder workout than is prescribed in Mass Protocol, I think the juice is worth the squeeze, especially since I've deprioritized LISS.

• We pushed the pace today. I made a focus to not be the slow one in the pack.

• Cindy afterwards was a gameday audible. I was on the fence, but I had the time when we returned and felt good "enough". Ultimately, I am still sore as hell and feeling underrecovered, but I thought some bodyweight work would serve as a feeder workout. I genuinely may just keep this in the rotation in general. Thibs talked about how staying strong on bodyweight work during a gaining phase is a quick way to ensure body composition is staying honest. DeFranco had that idea too.

• In that regard, I weighed 79.8kg this morning, which is the lightest I have been through the entire training cycle and marks 5.2kg lost since the start of June. I had 2 meals yesterday as well, which historically shows a bump UP in weight, but this was a drop of .4kg, so I had another breakfast this morning, and am thinking a big meal tonight (my beloved ribs and brisket perhaps) and just officially kicking off "vacation mode eating" early, which will also make this my final weigh in.

• We have Tang Soo Do tonight. We also have a heat advisory of 106 degrees. Let's see how that goes. I am thinking of getting in 1 more weight workout tomorrow before the trip as well.

Training Log: Entry 3859

AM WORKOUT (0400 wake up via alarm)

TACTICAL BARBELL MASS PROTOCOL GREY MAN Recon Week, Workout 2

15 chins

MAIN LIFTS

Axle bench press
2x8x236
7x236
6x236

Texas Deadlift Bar Deadlifts
12x405

SUPPLEMENTAL LIFTS

Lever belt squat
3x12x250

Dips
3x12x47.5

Axle curls
12x83
2x8x83

ASSISTANCE

Tactical Barbell Ab Triad
2 rounds

Band pull aparts
2x25

15 chins

Notes:

• Still piloting some maxes. Haven't flat benched in probably 6 months now (I could look it up if I really wanted to). I COULD have gotten the full 4x8, but with this being the recon week, it wasn't worth the squeeze. Similar sentiment for the rest of the workout, to include those deadlifts.

• Let's talk those deadlifts: my right glute is STILL incredibly deeply sore, which I'm not sure if it's from the deads, the tractor or the stone, but either way it was barking at me. That said, the weight felt LIGHT today, which is awesome when I'm not even a week away from a strongman comp, but, in turn, with me traveling this week, the last thing I needed was to be in crippling pain from a dumb set of pulls, so I took it until it felt sloppy and set it down. I'm REALLY happy to be in a place where I can weigh 175lbs and crank out a set of 12 reps with 405 in the middle of a workout fasted first thing in the morning.

• Wore my squat shoes on the lever belt squat, which is a sign of both of my knees being in a good way. My elbows are already mad at me, which MAY be from the buffalo bar squats, but could also just be from the strongman comp. I'll monitor. I've cut out the daily dips, because I'm getting in enough horizontal volume now, but sticking with the chins since I don't do any chinning during my normal workouts.

• Tang Soo Do wasn't too terrible aggressive yesterday, which is good, because we're in a high heat warning and it was our first session back in full dobak.

• Weighed 80.1kg this morning. Decided to have breakfast as a result. I ate "tapeworm" levels of food last night and lost .8kg. My body is chewing through nutrients, recovering from the comp AND the new demands of the training. Grey Man style training just plain makes me hungrier than Operator: positive feedback loop for gaining there.

Training Log: Entry 3858

AM WORKOUT (0510 wake up via Valkrie's alarm)

TACTICAL BARBELL MASS PROTOCOL GREY MAN Recon Week

"ROW ROW ROW YOUR BLOAT"

15 chins
15 dips

15 minute recover row (2920m rowed)

15 chins
15 dips

Notes:

• I keep finding newer and newer ways to feel more and more sore. By not fully recovering from the comp before running a Grey Man workout, I'm really digging into that recovery well. So after coming downstairs like the Tin Man this morning I got in the row at a much lower intensity/speed than usual. Cut it short by 5 minutes because I had to get the kiddo out the door a little earlier for a school function.

• Humidity is still just absolutely stupid right now, and I imagine that's sapping me of energy as well. It was like 1830 last night and I was already contemplating going to bed.

• On that note, Tang Soo Do tonight, and we're back in full uniforms. It's going to be sweaty.

• Weighed in at 80.9kg. I'm eating well, and inflamed to hell.