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.