Training Log: Entry 3706

AM WORKOUT (0358 natural wake up, 2 min snooze)

TACTICAL BARBELL OPERATOR Week 4, Workout 3

MAIN WORK

SSB front squat
3x5x230

ALTERNATE w/

Axle strict press from rack
3x5x161+1 push press rep per set

(3) Texas Deadlift Bar Mat Pulls
17x425

ASSISTANCE

Circuit of reverse hyper/standing ab wheel/band pull aparts

3x15x360/3x10/3x33

Axle curls
60 unbroken

Band pushdowns
60

5 minutes of pacing

Notes:

• This has become my favorite day of the program, simply because it’s so short and focused. It’s my reward for training Mon and Fri: I get to do just 3 sets for the squat and press, and 1 big deadlift set.

• These were the best feeling front squats in a LONG time. Knees were just buttery smooth hitting depth: no 2-part squat. Just sink to the bottom.

• Major victory today is that I did NOT blow up my hip on the deadlift set. I don’t consider myself a pessimist, but I had basically made peace with the fact that I was going to do that EVERY deadlift day, and it was just a matter of recovering in time for the next one. I DID lose 2 reps, and I caught myself coming down uneven, but much better to be able to walk away than limp. And this was still a high effort set, because it was like getting hit with a bomb when it was over. I wheezed and staggered my way through the assistance work and used some extra time just to get in some pacing steps.

• We did a lot of jumping last night in Tang Soo Do and my knees felt awesome. My instructor is really taking note in how much better I’m moving now. Physical therapy really just changed the game for me. We have a 90 minute class tonight.

• Weighed in at 84.3kg this morning. I’m seeing similar trends from last week. Going to keep on with the protocol and not make any changes and see how next week goes. My weight belt continues to fit better, so I’m seeing changes irrespective of scale readings.

• Got in a 1:15 hold last night.

 Training Log: Entry 3705

AM WORKOUT (0515 wake up via Valkyrie’s Alarm)

TACTICAL BARBELL OPERATOR Week 4, Workout 2

“SPEED/ENDURANCE LADDERS” on rower

• 400m row

• 40 seconds rest

• 300

• 30

• 200

• 20

• 100

• 10

• 100

• 20

• 200

• 30

• 300

• 40

• 400

• and back down to 100 again

Notes:

• This is the “advanced” version, where you just keep doing ladders. I like it. I need to really have the discipline to give it my all and not dog it on the rowing, but the skillset it is developing is valuable.

• Got in a 1:15 hold last night. My average is improving.

• Coffee fasting this morning. Nice to come back to it. I’m enjoying the time away from eating to have a break from digesting.

• Weighed in at 84.9: same as yesterday. Good sign. My clothes are fitting better, to include my weight belt.

• Tang Soo Do tonight. It’s basics week, and our chance to get our final stripe so we can test for new belts in Mar. Doing so will put the Valkyrie and I 2 belts away from testing for black, and the kiddo 3 away. Our instructor keeps talking about WHEN we test, rather than if. It’s pretty awesome how far we’ve come.

 Training Log: Entry 3704

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

TACTICAL BARBELL OPERATOR Week 4, Workout 1

MAIN WORK

SSB Front Squats
5x5x230

ALTERNATE w/

Axle Strict Press from rack
5x5x161+1 push press rep per set

Chins between sets

CONDITIONING

3 rounds of 150lb sandbag medley

ASSISTANCE

GHR sit ups
3x10

Notes:

• Really wasn’t super jazzed to train this morning: had some restless sleep. However, knowing I had an awesome breakfast waiting for me motivated me. One of the perks of this coffee fasting strategy: it makes the weight training sessions worth waking up for. I, historically, struggle with motivating during non-gaining training blocks, because I don’t feel like I’m “building” anything with the training compared to when I’m actually growing.

• Squats moved very smooth, and each day my knee gets better and less pain. I’ve noticed that my cycles with front squats tend to go this way, so I’m curious if it will continue when I get on back squats during Mass Protocol.

• I was moving slow on the conditioning toward the end, but focused on fast feet during the early rounds.

• Weighed in at 84.9kg. Good showing on a post-carb up weigh in.

• Got in a 1:18 hold last night. I have to start singing different songs in my head now, because I was learning how to pace myself off the old one, and it was preventing me from really digging deep.

 Training Log: Entry 3703

PM WORKOUT (1230)

TACTICAL BARBELL OPERATOR Week 3, Workout 6

“Axle Grace”

Time: 3:37 (20 second PR from last week)

Notes:

• Biggest win, aside from the time, is ZERO pain in the right knee during any of the presses. First time I’ve felt that way in a LONG time. Allowed me to really push the pace: my lungs were absolutely broken after this.

• Belt also fit much better. Really seeing the benefits of the nutrition.

 Training Log: Entry 3702

AM WORKOUT (0400 wake up via alarm)

TACTICAL BARBELL OPERATOR Week 3, Workout 5 (for real)

“GO RUCK YOURSELF”

Treadmill walk w/20.4lb tac carrier

Speed: 3.5mph
Incline: 4.0
Distance: 4.25 miles
Time: 1:12:50

Notes:

• This is the easy week of conditioning, and I took liberties with that by cutting the ruck shorter than usual. But what’s funny is that I actually felt really good about it and could have gone longer: I just didn’t have the time in the morning to do so. But that’s a good sign: recovery is on point.

• Also used my new shoes, and that helped with the foot pain I’d been dealing with. Which is good, because I have a 10 mile race in Apr I need to be ready for. My plan is to only run the distance between sandbags in training, and otherwise just condition myself through rucking.

• Weighed in at 83.8kg this morning. First time seeing 83 for a while. There’s a sweat element here, having done this after the walk. But on the note of sweating, it’s -30 with windchill today, so I won’t be getting in my lunchtime walk like normal.

• Got in a 1 min hold last night. Was scrambling for time, so not a great set-up.

• Sparring was ok last night. Got robbed due to angles of judges in my match against one of the other students, but got in good reps outside of the tournament. I’m feeling fatigue from being more active in the matches.

 Training Log: Entry 3701

AM WORKOUT (0400 wake up via alarm)

TACTICAL BARBELL OPERATOR Week 3, Workout 5

MAIN WORK

SSB Front Squats
4x2x280

ALTERNATE w/

Axle strict press from rack
4x2x193+1 push press rep per set

Chins between sets

CONDITIONING

3 rounds of 150lb sandbag medley

ASSISTANCE

GHR sit ups
3x10

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

Band pull aparts
35

Band pushdowns
30

Notes:

• Back was stiff coming into this, and I’ve lost enough abdominal circumference that my belt isn’t as tight as it was at the peak of my gaining, so I don’t have as strong of a brace. Unique problems to have. 2 days in a row of coffee fasting most likely also gave me a little less gas in the tank, but by around set 3 I was feeling pretty solid.

• Push presses felt better, and this was another “good knee day” for me, as I didn’t feel any discomfort on the squats and just a minor amount on the push presses. My left hip feels healed as well.

• Was struggling on the pick for the sandbag. I actually had my best ones on the final round, when I was most fatigued.

• I don’t log it, but from Dan John’s “The warmup is the workout” approach, I also get in a fair amount of chins during the warm up. Opened up with a set of 18, and then did 3 sets of 5 throughout my warm-up sets of squats and press (5 before the squat, 5 after the squat, 5 after the press, load plates and go again). Been a way to sneak in more work. As my bodyweight drops, the chins get easier.

• On the topic of bodyweight, was 84.3 this morning, and confirmed I was 84.4 yesterday. Good to see a little consistency there. I’m seeing a bit more abdominal definition.

• Got in a 1:18 hold yesterday.

• Sparring class was really awesome last night. Wednesday has become a 90 minute class, whereas Tues and Thurs are 60, so we got to spend more time drilling techniques, combos, and free-sparring before actually getting into the school tournament. I’m trying out new tricks, and in particular finding ways to make my sidekick more viable. Squared off against the Valkyrie in the first round of the tournament and took us 2-2 before losing to her in a long overtime round. She went on to win the tournament. After the tournament was over, I pitched an idea to have one person in the center spar a 30 second round against a fresh opponent with the remainder of the class (5 opponents total, so 2:30 sparring for the center person). My kiddo went first and displayed some really impressive cardio. Our resident dojo bully went in the center. I call him the bully because he’s about 6’6 and built like Dhalsim from Street Fighter and knows how to take advantage of that in a “no-contact” event. So I bullied the bully by dashing in first thing and throwing nothing but body punches while chasing him into the corner of the arena, never letting him have an opportunity to employ his long limbs. It was satisfying.

 Training Log: Entry 3700

AM WORKOUT (0510 Wake up via Valkyrie’s Alarm)

TACTICAL BARBELL OPERATOR Week 3, Workout…4?

“SPEED/ENDURANCE LADDERS” w/rower

• 400m row

• 40 sec rest

• 300m

• 30 sec

• 200m

• 20 sec

• 100m

• 10 sec

Then back up again until 400m row after 40 sec rest

Notes:

• I REALLY like this workout. The rest times aren’t long enough to fully recover, so this isn’t a real deal “sprint” workout, but the attributes it trains are valuable for the activities I want to get good at, and it’s speedy. Something I can get done on these short mornings.

• The “advanced” version has you work the ladders multiple times, and I can certainly see myself giving that a go in the future. This is supposed to be the “easy” week of conditioning since it’s the hard week of lifting, and in the easy version of this workout you actually rest 2 minutes after the first 100m before resuming. And, of course, this is originally meant to be a foot race rather than a rower, but nuts to that.

• My left hip is feeling better. Not 100%, but I’m recovering faster and faster from the damage the deadlifts do to it each week. Weird “in my 40s” victories.

• On that note, sparring last night went really well even with the hip pain. I’m trying a “near year, new me” as it relates to my sparring, being lighter on my feet, trying new techniques, working angles, being less predictable. I got paired up against our Senior Black Belt last night, and I could tell it was throwing them off, and we went into overtime after tying 2-2. Lost it in the end, but gave a good fight. Cardio isn’t where I’d like it to be, but still more time to work on that.

• Got in a 1:18 hold last night.

• Weighed 84.7kg (or 84.4, I’ll have to look at my phone when I get the chance) this morning. Seeing significant trending downward. The coffee fasting is working. I’m doing it again today, which is a first time for back to back fasting days, but it’s just because my schedule has been wacky with the holidays. That said, yesterday ALSO helped me recalibrate my hunger/satiety cues. Eating out for 2 meals on a non-fasting day had my body a bit confused, whereas yesterday’s fast and feast got it knocked back into alignment. I’m still marveling over the impact of those beef cheeks. I think not trimming any of it went a long way. I DO realize I’m coming in a little light on protein with these 2 days in a row, but there’s a chance I’m barely hitting goals since I still include that yogurt and Metabolic Drive pre-bed meal.

 Training Log: Entry 3699

TACTICAL BARBELL OPERATOR Week 3, Workout 2

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

SSB Front Squats
3x2x280

ALTERNATE w/

Axle strict press from rack
3x2x192+1 push press per set

PM WORKOUT (1330)

(4) Texas Deadlift Bar Mat Pulls
19x425

ASSISTANCE CIRCUIT

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

Notes:

• Had the day off work, so slid this into today’s training slot and also broke it into 2 workouts. In between AM and PM, I repaired my fence, that was damaged during a recent storm, so still some decent activity.

• I normally spend a little more time in the AM allowing my body to limber up, but I time crunched it this morning knowing that, if I hurried, I could get in half the lifting before needing to get my kid ready for school. Squats were a little stiff and press was a little weak on the first set as a result, but I found my groove.

• Those mat pulls felt incredible. Really feeling my old self on them. My left hip felt great going in, and then I felt where it twinges around rep 12. This whole cycle, I’ve been forced to cut those follow on sets off and, in turn, have been doing really awesome week after week, so I may treat this as a feature rather than a bug. I failed on an attempt at 20, but that was more because I knew fighting for it was going to do more harm than good.

• Off schedule, so coffee fasted today even with the weight training. With how stupidly cold it is right now, it’s been nice to have the hot beverage.

• Weighed in at 85.4kg. 2 days post carb up, and with eating out for both meals yesterday, I’m really in a good way as far as leaning out goes. This week will be a little screwy with nutritional schedule, but I’ll figure it out as I go.

• Tang Soo Do sparring tonight. Want to try some new stuff this year, with my knee in a better way.

 Training Log: Entry 3698

PM WORKOUT (1200)

TACTICAL BARBELL OPERATOR Week 3, Workout 1, Part 2

3 rounds of 150lb sandbag carries

• Pick bag, carry there and bag, run there and back, repeat for a total of 3 times

Notes:

• Day off for the holiday, no weigh in, and a leisurely morning. Put away the Christmas decorations, went up and down the stairs a bunch of times, and then got this knocked out during some downtime.

• Coming in fresh allowed me to really get in some good picks and runs. Trying to focus more on moving the feet quickly under the load now.

• Got in a 1:30 hold tonight. Taking a break tends to allow for better results.

 Training Log: Entry 3697

PM WORKOUT (1730)

TACTICAL BARBELL OPERATOR Week 3, Workout 1, Part 1

SSB front squats
4x2x280

ALTERANTE w/

Axle strict press from rack
4x2x193

Chins between sets

Notes:

• Chaos is the plan. I have Mon and Tues off work, and I realized that, if I got in my lifting today, I could lift on Tuesday and stretch it out to be able to deadlift later in the day vs speeding through it in the morning. I’m splitting this workout in 2, doing the lifting on Sunday and the carries on Monday. Then will squat and press in a workout and deadlift on another on Tues. Then play around with conditioning and lifting for the rest of the week.

• This went well. Squats felt great, knee is happy, hip is doing well, chins were strong. Bodyweight dropping helps. Belt is fitting better.

• Got in a 3 mile walk with a weight vest this morning as well, taking the puppy around. I’m able to move faster with my knee healthier.

• Been bad about getting in my daily hangs: need to bring that back.

• Tonight was the family meal. “American Goulash”, and then a small slice of the Valkyrie’s peppermint cheesecake and 2 of her cookies with some raw honey. Also, I’ve picked up some full fat skyr to continue my experiments with, and some “No Salt” potassium powder, per the recommendation of Jon Heck. …Jon Heck, Jon Anderson, John Meadows, Dan John…what is the “Jon/John” connection here with awesome advice.

 Training Log: Entry 3696

AM WORKOUT (1030)

TACTICAL BARBELL OPERATOR Week 2, Workout 6

Axle GRACE

Time: 3:57 (tied last week)

Notes:

• We stayed up late last night, watching “Hadestown” and then having to drive home. Got to bed around midnight, dog woke us up at 0630, I took him to the couch and dosed until about 0830. Ended up skipping breakfast due to schedule, and hit this workout before heading out the door to Tang Soo Do. So despite trying last week, the context is such that this is a PR.

• Honestly had a logistic issue to contend with: the mats moved around enough that I was under the garage door motor and kept smashing it with the weights. Cost me some time. In general, this is working how I want it to: I’m getting more comfortable cleaning and being strong pressing an axle. Should ideally carry over to the comp.

• TSD itself was moderate physical activity.

 Training Log: Entry 3695

AM WORKOUT (0400 wake up via alarm)

TACTICAL BARBELL OPERATOR Week 2, Workout 5

MAIN WORK

SSB front squat
5x5x250

Axle strict press from rack
5x5x173+1 push press rep per set

Chins between sets

CONDITIONING

3 rounds of sandbag medley w/150lb bag

• Pick bag, carry back and forth, drop bag, run back and forth, repeat 3x total

ASSISTANCE

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

Notes:

• Wasn’t super jazzed to do this today, but was excited at the prospect of getting my weekend underway.

• Stuck with 6 chins bewteen sets during the workout, and got in 60 during the warm ups. Volume is building up.

• 2 minutes rest on the main work, then 2 and 3 minute rest on the conditioning.

• Front squats were a little dodgy at the start, but got under control. Primary issue is my right toe is incredibly bruised. We played a game I came up with in Tang Soo Do that was “board break HORSE”, and on the VERY first kick I struck improperly and went big toe first. Felt like I broke the damn thing. It’s just incredibly jammed, and I have a limp again (boo), but it was also so swollen that my weightlifting shoe didn’t fit properly.

• Focused on carrying the bag high on the carries and it made a big difference. I’m pleased that I’m getting in so many reps with this approach. I really like this breakdown of training.

• Weighed in at 84.7 this morning. Significant drops. This approach is working fantastically, and it’s so stupidly simple AND easy (those are different). 2 days of coffee fasting creates a weekly deficit. I’m going to be smart and NOT reduce my food further until I start seeing stalls in the weight loss.

• Skipped the timed hang these past 2 days due to time: need to get it back again.

• My right knee is effectively 100% again. I still have some elements of “jumpers knee”, wherein I’ll feel pain in the knee if it experiences a sudden sharp impact, but the more significant concern was the pain I was feeling when I was sitting. I legit couldn’t drive to work without ending up an agony, and going to watch a movie was torture. We had to always pick the outside aisle so I could stretch my leg out. I was considering voluntary amputation, and thought for SURE I needed a knee replacement. Turns out I just needed to roll out and stretch the damn thing. Absolutely wild. My walking stride is normal again and MUCH faster: I can get in far more steps during my lunch break. All positives.

• Left hip is feeling better as well. Cutting the deadlifts short was the right call.

 Training Log: Entry 3694

PM WORKOUT (1730)

TACTICAL BARBELL OPERATOR Week 2, Workout 4

“Connaught Range 10 to 1s” w/rower

Row 100m
10 burpees
100m
9 burpees
…
1 burpee
100m

Time: 11:00

Notes:

• Slept in this morning, skipped the ruck, got in some HIC instead.

• The RX for this is a 100m sprint, but I wanted to use the tools I had with the weather we have.

• Good challenge, I was huffing. Right pec is still a little dodgy: may have to be more aggressive with the rehab.

• Weighed in at 86.0 this morning. Without training, that’s a good weight for me. Another coffee fasting day today as well: totally effortless.

• Tang Soo Do tonight.

 Training Log: Entry 3693

AM WORKOUT (0400 wake up via alarm)

TACTICAL BARBELL OPERATOR Week 2, Workout 3

MAIN WORK

SSB Front Squat
3x5x250

Axle Strict Press from rack
3x5x173+1 push press per set

(5) Texas Deadlift Bar Mat Pulls
19x425

ASSISTANCE

Circuit of reverse hyper-ab wheel-band pull apart

3x15x360/10/33

Band pushdowns
40

Band curls
40

Notes:

• I was excited for this training day. Making it only 3 sets of squats/press and a set of deads makes it super digestible. I’m actually considering splitting it, and doing the squats and presses in the morning and saving the pulls for the afternoon. Something to consider.

• The squats weren’t QUITE as silky-smooth as Monday, but still feeling solid.

• It took everything in my power to NOT go for more sets on the mat pulls, but my hip never recovered from last week and this workout definitely regressed it a little. Cutting it off when I did will allow me to heal more, and I have to remember that I’m training for a competition, so ultimately I need to be healthy when that rolls around. But my strength is doing AWESOME. Another week of 19 reps, where I had it in me to push for some more if I wanted to.

• Weighed in at 85.3kg this morning. Been so long since I had carbs that I got to experience that post carb up “whoosh”. Also a sign on of the effectiveness of the coffee fasting. My weight belt is fitting much better. I’m digging how simple and sustainable this approach is.

• Got in a 1:10 hold last night. Seems to be where I average out when training daily.

 Training Log: Entry 3692

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

TACTICAL BARBELL OPERATOR Week 2, Workout 2

“INDOOR POWER INTERVALS” (easy)

5 rounds of 1 min on/2 min off max effort rower

Notes:

• I am still in awful rower shape. Not able to get the power output I’d like in the minute on the rower. But putting in the effort that I can, and feeling healthy. Hip is still a little buggy, but knee keeps having really good days.

• Got in a 1:10 hold yesterday.

• Woke up at 86.2kg this morning: .2kg drop from yesterday, and a 2.9kg drop from last week. Think I’ve stabilized. Another day of black coffee fasting until dinner. It’s honestly like a cheat code.

• Tang Soo Do tonight. It’s “Wildcard Cardio”, so ideally pretty active. I’ll be skipping Wed to meet a friend for dinner, and will make that class up on Sat.

 Training Log: Entry 3691

AM WORKOUT (0400 wake up via alarm)

TACTICAL BARBELL OPERATOR Week 2, Workout 1

MAIN WORK

SSB Front Squat
5x5x250

ALTERNATE w/

Axle strict press from rack
5x5x173+1 push press per set

Chins between sets

CONDITIONING

3 rounds of 150lb sandbag carry medley

• Carry bag there and back, set down, run there and back, repeat 3x. On the final round, the final lap was just 1 length rather than 2

ASSISTANCE

GHR sit ups
3x10

Notes:

• Felt better than I deserved coming into this workout. Hip is still a little achy, but otherwise feeling good, and these front squats were the best squats 'I’ve had in probably a year. Zero pain in the right knee: it just felt like squatting again. Could really sink deep and bounce down.

• Presses felt strong. Wanted to really try hard to get the leg drive in. That is still a source of some knee pain.

• Conditioning was even harder than the first time. I imagine coming into it having done more work beforehand contributed to it. Getting better at the pick technique.

• 2 minutes of rest on the main work, 2 and 3 on the the conditioning, 1 on the GHRs.

• Got 6 chins between sets on the main work, and a bunch of them during warm ups.

• 1:10 hold last night.

• Weighed in at 86.4kg this morning. Had my first carby meal since Christmas Eve last night. Funny how it just gets away from you. I honestly just plain like eating carnivore, but I do find it’s beneficial to load up on occasion, as I was looking really washed out and already appearing tighter this morning. Kept it simple with some spaghetti with meat sauce, and I limited myself to just 3 of the Valkyrie’s oatmeal peanutbutter monster cookies with some local raw honey. Still trying to keep the goal the goal here.

 Training Log: Entry 3690

PM WORKOUT (1500)

TACTICAL BARBELL OPERATOR Week 1, Workout 5

Axle Grace

Notes:

• Time: 3:57. A 28 second improvement from last time. Right knee is still a little fussy on the push presses and I biffed one clean, but this is a substantial improvement. Still an absolute and total lung breaker as well.

• I like the schedule I’ve developed for this strongman training cycle. This falls in well for weekend training

 Training Log: Entry 3689

AM WORKOUT (0400 wake up via alarm)

TACTICAL BARBELL OPERATOR Week 1, Workout 4

MAIN WORK

SSB Front squat
5x5x215

Axle strict press from rack
5x5x151+1 push press rep per set

Chins between sets

CONDITIONING

3 rounds of 150lb sandbag medley

• Pick up bag, carry one length up and one down, drop bag, run 1 length up and down, repeat 2x times

ASSISTANCE

GHR sit ups
3x10

Band pull aparts
80

Notes:

• This was an awesome workout. Very much what I’ve wanted out of Operator. Having the sandbag set up in my basement is a game changer: it’s so simple to set up and execute. I can see this becoming a regular feature/approach.

• I got in a lot of chins during the warm up as well, and then sets of 5 for the main work. Still want to keep chins relevant, but right now strongman is driving the back training.

• 2 minutes of rest between sets of main work, a 2 minute and 3 minute rest on the carries, 1 minute on the GHRs. The carries were definitely taxing and my fingers need to get back into strongman shape.

• Squats felt much smoother today. My hip is mostly recovered from deadlifts, and knee is feeling solid. I’m wearing my olympic shoes for these workouts, as they still feel good on the front squats.

• Push press reps felt better today. Less painful on the knee.

• Weighed 86.4kg this morning, which is a 2.7kg drop from Tuesday. Seem to be stabilizing. Also got in a 1:10 timed hold on the fat gripz last night. We skipped Tang Soo Do: Valkyrie is feeling ill.

 Training Log: Entry 3688

AM WORKOUT (0400 wake up via alarm)

TACTICAL BARBELL OPERATOR Week 1, Workout 3

“GO RUCK YOURSELF”

Treadmill walk w/20.4lb tac carrier

• Speed: 3.5mph

• Incline: 4.0

• Distance: 5 miles

• Time: 1hr, 25min, 45sec

Notes:

• Been a long time since I did a ruck, and with how banged up my hip was yesterday, I took this easy and settled in. Still dealing with some plantar fasciitis in the left foot: I am in desperate need of new running/walking shoes, especially since we’re signed up for our 10 mile race in Apr again.

• Used this as an opportunity to continue to improve my walking mechanics with the right leg. This has gone a LONG way toward managing my knee pain. It was weird: I wasn’t limping because I was hurt, but instead I hurt because I was limping.

• Tang Soo Do was tough last night, primarily because my hip was in agony for the majority of it. Hard to get my kicks where I wanted them to be. It was our first 90 minute class, and it was pretty active. Things should go a bit better tonight.

• Weighed 86.0kg this morning. That’s a 3.1kg drop from Monday, but it’s also a weigh in after the walk, so there’s a hydration element at play. I’m coffee fasting until dinner again.

• Got in a 60 second timed hold last night. Head wasn’t in the right spot: was rushing.

 Training Log: Entry 3687

AM WORKOUT (0400 wake up via alarm)

TACTICAL BARBELL OPERATOR Week 1, Workout 1

MAIN WORK

SSB front squat
3x5x220

Axle strict press from rack
3x5x151 w/1 push press per set

(6) Texas Deadlift Bar Mat Pulls
19!x3x4x425

ASSISTANCE (performed as a circuit)

Reverse hyper
3x15x360

Standing ab wheel
3x10

Band pull aparts
3x33

Notes:

• First lifting workout back in quite a while. I was feeling a little rusty, but picked it up by the second and third set. Right arm kept cramping on the front squats: issue I’ve had for a while now. Forgot to tense my glutes on the first set of presses. Knee felt pretty decent throughout.

• That set of mat pulls was incredible. Really felt like my old self. Got 9 reps in the first breath, and honestly could have reached that 20th rep, but I could feel myself struggling. I actually cut the follow up reps short, as I could feel something in my left hip not playing nice. It’s currently tight/achy, but it’s a familiar pain.

• I like doing the pulls last vs first. Sucks trying to train after that effort.

• Got my sandbag filled last night. Props to Rogue: they make a quality product. Filling a sandbag used to be an afternoon affair, but I got this done in about 15 minutes. Should be able to get in some regular touches now.

• Had a 1:15 fat gripz hold last night. Time to bring it back.

• Weighed 87.3kg this morning: a 1.8kg drop from yesterday. Weight is going to need to normalize post travel. Also be curious to see how this fasting protocol impacts things. Since today was a lifting day, I had breakfast. Tomorrow will be a no breakfast day.

• Tang Soo Do was decently active last night. Kicks felt more fluid. Whole family got their third stripe. We’re 1 away from being eligible to test in the Spring, which was our goal. We have a longer class tonight, at 90 minutes.

 Training Log: Entry 3686

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

TACTICAL BARBELL OPERATOR Week 1, Workout 1

“INDOOR POWER INTERVALS”

5 rounds on rower
1 min max effort
2 min rest

Notes:

• Back on the program. Since I flew home on a Monday, we’re starting off with conditioning, and then will get in 2 lifting workouts this week before getting fully on 3x a week lifting with Operator. This is like a Fighter break in.

• Absolutely did NOT want to get up and train, after such a wonderful bridge week of recovery, but with my competition coming up on 21 Feb, I have something to work toward. I definitely need to get back into shape as well, because this was the easier version of indoor power intervals and it was totally gassing me.

• Weighed in at 89.1kg. As Kroc once said “If I was a soup, I’d be labeled ‘chunky.”. This is pretty awesome, as this is about 6kg gained in 10 weeks and 10kg gained from my most recent lowest weight. Doing this while eating in a manner that people SWEAR you can’t gain weight with (the carb eaters claiming it’s impossible to put on muscle without carbs and the carnivore zealots claiming it’s impossible to put on fat eating carnivore) is always a fun “so there”.

• Today is my first day of experimenting with coffee fasting. No breakfast after training, just allowing myself black coffee until dinner. Which, during my bridge week, I discovered that I REALLY like coffee, but I’m also not addicted to it, because I had one morning where I poured myself a big cup of it with breakfast, looked at it, said “I don’t want this” and dumped it right out. I realized I had just done it out of habit, but really wasn’t in the mood for a warm bitter beverage at that point. I also switched to decaf in the evenings and still just enjoyed the beverage. I like how it forces me to slow down to drink it. I also still seem pretty immune to the effects of caffeine, and part of me wonders if it really is just treating an undiagnosed form of ADD.

• Knee is feeling the best it’s felt in a long time. I can sit for prolonged periods without agony and walk without pain. Once I start training hard and heavy again, I’ll see how it feels, but if nothing else it’s a sign that nothing is irreparably damaged. Back is almost 100% as well, but I’ll see how training treats it. If nothing else, the rowing didn’t bug it.

• I’ll write a full up review at some point, but I read Stan Efferding’s Vertical Diet 3.0 (I know 4.0 is out there, but not on amazon) over the trip. I enjoyed the book, and as I read it was thinking that it’s definitely something I could do. It seems plenty sustainable and workable and balanced. About the only thing stopping me is the fact that what I’m doing right now is already working really well. I like being in ketosis/fat adapated, I like how I can effortlessly fast, and I like how simple this approach is. But I understand the value in dietary flexibility that something like the Vertical Diet provides by opening up the avenue for more food choices. I’m considering an experiment with it, as I feel like eating the foods that Stan includes would allow me to consume carbs without the normal terrible feeling I had when I ate them regularly. I’ve also considered implementing it in a seasonal approach, alternating between carnivore and Vertical. A consideration, if nothing else.

• Back to Tang Soo Do tonight.