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.