TACTICAL BARBELL MASS PROTOCOL GREY MAN Week 1, Workout 5
Buffalo Bar Squat 4x8x322
Axle strict press from rack 2x8x156 2x5x156
(3) Incline DB bench 3x12x65s 11+1x65
DB rows 4x12x125
GHRs 4x12x35
GHR sit up 10
Notes:
Yeah, I definitely have the flu. I was exhausted and sore coming into this (you can see how often I put my head on the bar), those presses were too damn heavy, and once I got to work I just immediately turn around and came home. My resting heart rate is also pretty jacked up. I’m going to rest like it’s my job and recover.
I weighed in at 82.2kg and was the leanest I’ve been in months. Completely not the goal, but that’s usually what happens in the first 2 weeks of reversing course on the diet.
Got to spar against the senior student and one of our black belts last night. Should have won the final match, but a point was missed by all 3 judges. Kicked the guy in the throat. We both acknowledged that it happened, as we stopped sparring and looked at each other waiting for the point to be called. Then we just shrugged and went back at it.
I remember having more I wanted to log, but can’t remember what it was. Most likely a sign of fatigue.
Thursday, February 26, 2026
Training Log: Entry 3725
AM WORKOUT (0510 wake up via Valkyrie’s alarm)
TACTICAL BARBELL MASS PROTOCOL GREY MAN Week 1, Workout 4
“ROW ROW ROW YOUR BLOAT”
15 minute recovery row
Notes:
I feel like I’ve been hit by a truck. Perhaps it’s the jumping back into mass protocol immediately following a strongman competition while also engaging in sparring week, to include yesterday’s 90 minute class, but the Valkyrie has also been dealing with the flu, which the kiddo brought home, so maybe I have a touch of that as well. In either case, this was exactly what I needed: more sleep and a VERY easy workout to just get the blood flowing. I considered the option of NO workout, but figured it would actually be good to get some movement in this morning. And I still have one more night of sparring tonight.
Yesterday’s class is worth discussing, because I’m going to count it toward conditioning. We did our physical testing requirements after our warm ups, which at my rank is 45 push ups (elbows tucked), 45 sit ups and 45 jumping jacks. I endeavor to actually do them with quality, rather than blitz through them. Prior to that, we did 30 reps of those via 2 sets of 15. At the end of class, we did another 30 reps, to make up for reps missed in the previous week. We also ran 5 laps around the Dojang, and then did sparring drills, sparring rounds, and rounds on the Wavemasters for the duration of the 90 minutes. As for sparring itself, I went up against the kiddo again, so not much opportunity for reps, but it gave them an opportunity to get to the finals again and square off against our senior black belt.
Weighed 82.5kg this morning. I need to start mentally shifting gears to eat to grow, but it’s a balancing act to keep from jumping into the deep end. No shortage of awesome food though.
I don’t want to necessarily bring back daily work, but I’m endeavoring to get in 2 sets of 15 chins daily, and have so far succeeded in that.
Wednesday, February 25, 2026
Training Log: Entry 3724
TACTICAL BARBELL MASS PROTOCOL GREY MAN Week 1, Workout 3
MAIN CLUSTER
Axle bench press 3x8x226 7+1x226 (hit the j-hooks)
(6) Texas Deadlift Bar Mat Pulls 15x440
SUPPLEMENTAL CLUSTER
Lever belt squat 12x180 (misload) 3x12x205
Dips 3x12x55 10+2x55
Axle curls 4x12x71
ASSISTANCE
Reverse hyper/ab wheel superset 2x15x360/2x10
Notes:
I am wonderfully fantastically sore. This happens every first week of Grey Man, and I still just can’t fully anticipate it. It also makes me thankful I don’t have to squat on this day.
2 minutes rest on the main cluster, 1 minute rest for the supplemental, none on the assistance.
First time benching since I injured my pec several months back, and it seems to be holding strong, but I did my best to “bodybuilder” the movement and really FEEL the muscle contract vs just move the bar through space.
Wore my flat shoes on the belt squats, but realized that I wore my weightlifters yesterday for the squats without any issues. Seems my knee has really come a long way. Trick is to not get lazy about that and keep an eye on it.
In that regard, the deadlifts felt SO much better at this weight than before. I remember how every single workout with 440 felt like some sort of strength miracle, SOMEHOW managing to get the weight off the mats and then crank out the reps. Today, I got that much better “squeeze off the mats” feeling vs “yank off the mats”, and it moved really smooth. That said, my right hip offered up a playful little warning shot at rep 15, so I shut it down there. I know I could have fought for at least a 16th and, quite possibly, more, but I also know I don’t need to push my limits every time to grow.
I had to get to work a little early today, so I cut the assistance short.
Weighed 83.2kg this morning.
Sparring last night was a decent workout. We did a lot of practice rounds before the tournament, and I felt like I was moving well and scoring some good shots. I made it to the second round, where I squared off against the kiddo. I showed them to stop circling in one direction by leading them right into a roundhouse to the skull, and left a few openings for them to capitalize on and advance to the final round. Prior to that, they earned their spot by taking on one of our problem students who decides to sling leather in a “no-contact sparring” sport. My kid respected the rules enough, but eventually gave the dude back as good as they were getting…and he did NOT care for that. Instructor pulled them aside and talked about control, my kid was very respectful and receptive to the information, but as soon as we got to the truck I told them I was proud of them for standing up for themselves and not letting someone bully them. My kid was great: “My one goal tonight was to beat that guy: I’m so glad I did!”
Tuesday, February 24, 2026
Training Log: Entry 3723
AM WORKOUT (0510 wake up via Valkyrie’s alarm)
TACTICAL BARBELL MASS PROTOCOL GREY MAN Week 1, Workout 2
“VIKING RAID”
Row 100m
Carry 150lb sandbag
Add 100m to the row each round
15 minute time cap
Notes:
I was about 3/4 done with the 700m row when the timer ran out.
This is outside the TB framework, and just a refinement of a workout I came up with a few years ago, but it’s very similar to Fobbit intervals. It’s distance based, rather than time, and the row distance increases, rather than being at a fixed interval.
This had a wonderful training effect. I was certainly getting a conditioning impact from it.
I was struggling with the bag carry, which I imagine is partly recovering from the competition and the training from yesterday.
In that regard, I woke up wonderfully sore, which is what always happens the first week of Grey Man, but this was actually quite tonic in that regard. Hit pretty much all the achy muscles and gave them a chance to get in some bloodflow. In general: this is a keeper.
Weighed in at 83.2kg. Scale FIRST said 82.3, so it’s got dyslexia. Probably need to replace the batteries.
Tang Soo Do sparring tonight. My favorite week.
Meant to log this yesterday, but I was in such a deep state of ketosis that the ammonia on my breath was actually giving me a smelling salt reaction during my DB rows. I’ve never noticed it being so strong before.
Monday, February 23, 2026
Training Log: Entry 3722
AM WORKOUT (0400 wake up via alarm)
TACTICAL BARBELL MASS PROTOCOL GREY MAN Week 1, Workout 1
MAIN CLUSTER
Buffalo bar squat 4x8x322
ALTERNATE w/
Axle Strict Press 3x8x156 7+1x156
SUPPLEMENTAL CLUSTER
(3) DB incline bench 12x70s 2x9x70 8+3x70
DB row 4x12x125
GHRs 4x12x35
Notes:
That’s exactly how I felt getting under the squat this morning. I started Tactical Barbell in Sep of 2024, and on the very first squat workout I was in so much pain that I thought I was going to have to quit the program after day 1, I immediately lowered my training max by 10lbs, and one of my co-workers who say me walking that day asked if I had herniated a disk. That was using 285lbs. This is 40lbs heavier, and I felt incredibly strong and stable under the load, my knee gave me no issues, hips are good, and the weight moved clean. And this is without having done a back squat in 7-8 weeks. The system really works: Operator into Mass into Specificity.
The other variable at play, which I’m kicking myself for taking so long to figure out, is wearing my grip shirt so that the bar doesn’t move on the squat. Now, I COULD also just use a bar with decent knurling on it, but this is a far more comprehensive approach, because my entire BACK grabs the bar now, vs just a small portion with the knurling. This means my elbows don’t take on the load, and makes this whole process far more sustainable. Also means I can focus more on the squat itself.
All that said, still an adaptation period coming into these higher reps, and they absolutely sucked. But that’s the point: change things up and get uncomfortable.
I most likely could have gotten all the press reps with adequate rest/not unloading plates, but I was in a bit of a time crunch. On that note, rested 2 minutes on the main cluster, 1 minute on the DB rows, 60 sec or less on the GHRs, and 1-2-2 minute on the DB incline.
Need to re-adjust DB incline maxes. It makes sense. I haven’t done any sort of horizontal pressing in a LONG time. My right pec was still being a little weird during the frame pulls in my competition, but I think it’s going to be alright.
Which, oh yeah, I guess I DID do a strongman competition on Saturday, so coming into hard training on Monday will probably make things a little dicey too.
Yeeted the ab work due to time. I can get more done later. Same with chins. I’m thinking about bringing back daily chins to get in volume. Now that I’m using the grip shirt, my elbows should be able to handle that. Also, “yeet” is apparently actually a word based on autocorrect.
Weighed in at 76.6kg…so I said “that can’t be right”, stepped back on the scale and got 82.9 a few times in a row. That’s pretty nuts for a post carb up weigh in after a comp. Which, on that note, yesterday’s family meal was the most delicious tuna casserole I’ve ever had, because along with all the other quality ingredients we topped it with some raw grassfed cheddar I found. That and 4 of the Valkyrie’s cookies with some raw honey. I’m clearly ready to grow again, but I’m going to ensure I don’t eat like an a-hole to get there. I’m enjoying all these frequent trips into Mass Protocol for opportunities to refine the approach.
Family made it through ABCs yesterday, and I joined them for a tonic workout, but I think we’re going to raincheck tonight’s training. Valkyrie and kiddo are both not feeling awesome.
Saturday, February 21, 2026
COMPETITION WRITE UP
2026 TRIALS OF HERACLES MEN’S MASTERS OPEN WRITE UP
Summary: Came in 2nd place, which was also last place. But it came down to 5 seconds in the final event, as up until then we were tied with 2 first plans wins. The dude I was against also weighed twice as much as me, so that’s something.
Biggest wins were not getting injured, not blacking out, and having the best showing in my press in a LONG time, going the full minute and not missing a single rep to get 9 in the round. I didn’t zero a single event, which is the first in quite a few recent competitions. In general, feeling like my old self again.
Events were:
Event 1: Frame deadlift
Went 455, 505, 555. Winner won with 605.
I took 1 warm up with the empty frame, then one with 315 and felt dizzy on the second one. Every single one of these pulls felt heavy, but not insurmountable. I’d dig deep, break it off the floor, and feel it come to lockout. Everyone said they were impressed, probably because I made it look so hard. Felt strong, and I may have had a 600lb pull in me today. We both took 505 for a second, and I took my third at 555, not knowing what his intent was, but judging by the size of him, I wasn’t shocked.
Event 2: 185lb axle clean once and press away
I got 9 reps to beat the other guy’s 4.
I went first, having no idea what the number would be to beat, so I just sent it. The continental was the strongest I’ve had in a long time, with no real wasted energy. I got myself set and felt pretty solid with each rep. In an ideal world, I would have cycled the bar each rep, but instead I settled in and got myself strong. On the latter reps, I had some good back bend, but I never missed a rep. I didn’t get near as much leg drive as I could have, but my knees felt happy with this.
Event 3: Carry medley (225lb sandbag, an engine block and 150lb iron cross)
Got it done in 55 seconds, to the winner’s 33.
When I signed up for the comp, the sandbag was 150lbs. At some point, it got changed to 225lbs. I still trained with a 150lb bag the entire training cycle, and since this is a speed event rather than a conditioning one, I made peace that I wasn’t going to win it, and just wanted to get a completion. I have NOT been able to load ANYTHING for my previous few competitions, and getting the sandbag to the platform and having it miss the first time, I felt pretty pissed. I lapped it and got a REAL solid triple extension on it, found a spot on it and approached the engine block. I didn’t bother to practice on it during the warm-ups to figure out the handholds on it, so it was just raw when I got to it. It was less heavy and more awkward, but I got it carried, lapped and loaded. The Iron Cross was the end, and it wobbled my knees a little, but was otherwise just solid.
Bit of comedy: they said we could request the implements to be set up any way we liked. I said “Yeah, can you turn the handles on the iron cross, get the engine block sideways, and then can you move the sandbag closer to the start?” They were like “Well no, we can’t move the sandbag because…hey waitaminute, you’ve done this before haven’t you!” Always one with a joke
Event 4: 35lb hammer hold
Held for 1:07, to the other guy’s 38 seconds.
I’ve never lost this event in a competition, and that continued today. It’s just pain tolerance. I was shaking like a leaf, short breaths, tense guts. Pleased to have some thoroughly dominated it.
Event 5: Heracles hold (155lb per hand)
Held on for 1:44, to the other guy’s 1:49
This was the sold reason I signed up for this event. I’ve ALWAYS wanted to do this. We had 2” thick revolving handles on this, but all my timed holds on Fat Gripz paid off, because I felt REALLY solid on this. Biggest issue was simply not knowing what time I had to beat, as I went first. I do wonder if I could have held on even longer if I had a time to beat. But I felt strong and solid.
First competition in a LONG time where I walked away without regrets. I’m feeling my old self again.
Monday, February 16, 2026
Training Log: Entry 3721
BRIDGE WEEK
PM WORKOUT (1400)
15 rounds of Armor Building Complexes, EMOM, with 10kg bells
4 mile easy run
Notes:
It’s the start of the bridge week, and also a holiday, so I slept in, had another weekend style breakfast, and joined in with the family on the ABF. Used the Valkyrie’s bells during her downtime on the EMOMs. It actually felt tonic on my hurt shin/knee, which was nice. Immediately afterwards, joined the better half for a run. Kept it leisurely: definitely passed the talk test. Was a good test of my new shoes and how my knees would hold up. Things seem promising.
Family meal tonight was spaghetti with piedmontese meat sauce, some buttered sourdough toasted in ghee, and then 2 of the Valkyrie’s cookies and a homemade banana bread muffin, all with some local raw honey.
I am in a real good mental state, because I’m just one day into the bridge and already excited to get back to training. I REALLY want to get to building again, but I’m thinking that 3 more weeks of Operator pro makes the most sense. It means gaining all the way up to my cruise in May, which I can then continue feasting there and then kick into the summer on another bout of Operator to lean out. I’m thinking, with that one, if I don’t have a competition on the horizon, I’m going to do something I’ve been promising myself for a while and make it a Crossfit/WOD based run of Operator.
Getting in the daily holds still. Curious how it will pay off for the Heracles hold.
This is a 3 second PR for the training cycle. Feeling lighter, leaner and lethal (Thanks Donnie!), and setting the mats a little further ahead meant I stopped running into the garage door motor.
Press returned quick from the top and the cleans were explosive for the most part. Caught a few on the chest vs the rack, but I’m pleased and feel ready for my comp.
This is the final workout of the training cycle. Bridge week next week, and then I’m deciding between 3 weeks of Operator Pro or going straight into mass protocol. I have 13.5 weeks until my next cruise, so it’s basically 3 weeks of Op Pro, 6 weeks Grey Man , 3 weeks Specificity, or lead with Grey man and finish with Op Pro. Somewhere in April will be a 10 mile race, so that’s something. I am excited at the prospect of growing and eating again, but I also know I already have the momentum going with Red Meat and Black Coffee and might just chase it to it’s logical end.
Thursday, February 12, 2026
Training Log: Entry 3719
AM WORKOUT (0510 wake up via Valkyrie’s alarm)
TACTICAL BARBELL OPERATOR Week 6, Workout 4 part 1
Sandbag medley
3 rounds w/150lb bag
PM WORKOUT (1240)
PART II
SSB front squats 4x2x290
ALTERNATE W/
Axle strict press from rack 3x2x203 1x203
Chins w/1min rest 18,10,8,8,8
Notes:
Today was a weird day schedule-wise. Since I knew I had a half day, I slept in and got the carries done, because they’re a quick workout. I got home and got the majority of the rest of the workout done while waiting for the treadmill repair guy to show up. He came in right before my final set of presses, so I finished that out after they left. Since I wasn’t warmed up any more, I about blacked out on the first rep, so I called it at that point. Honestly pretty pleased I can press 203 for a strict single cold.
My right shin still hurts from last week, but those front squat reps were deep. I actually chuckled at “All Time Low” was playing during the set.
Shaved off the chins between sets to make the workout move faster, so tried to make some up at the end. Also opened up with a set of 18.
My lower back was STIFF going for the bag this morning (video is out of sequence btw, just for the sake of convention). My schedule is a little nutty, so hitting this workout after a deadlift PR was unique.
Weighed in at 83.7kg this morning. When I first stepped on the scale, it said 80.9, which was unexpected and led me to step back on and get 83.7 more consistently. Something to track. But bodyweight continues to trend downward, per the goal.
Tang Soo Do was not very intense last night. We’ll see how tonight goes.
Wednesday, February 11, 2026
Training Log: Entry 3718
AM WORKOUT (0400 wake up via alarm)
TACTICAL BARBELL OPERATOR Week 6, Workout 3
MAIN WORK
Deadlift 14x425
Unscripted moonwalk
ASSISTANCE WORK
Circuit of standing ab wheel/reverse hyper/band pull apart 3x10/3x15x360/3x33
Axle curls 53 unbroken
Band push downs 60
5 minutes cooldown pacing
Notes:
10 reps was my previous PR with that weight on deads. Came in wanting 15, but being at peace with 12. 14 was a nice compromise. The second rep was a bit too controlled, and I think if I blew that one out of the water it may have had a downstream impact for one more rep, but I am over the moon with how this went. Primarily because I’m not hurt coming out the end of it, and I definitely gave it an effort. It’s been a few years since I hit the etch-e-sketch and started back from ground zero, and I’m feeling like a much healthier version of my old self these days. Still got some hope to grow.
All that said, I was strategic with this workout, knowing it was going to take a peace of my soul with it, so I made this week a Fighter vs Operator week, with plans to only squat and press twice and have this day be only a deadlift day. I allotted myself to do whatever assistance work I wanted to do afterwards, and it wasn’t much. I was blown away and just getting in a small pump.
Weighed in at 83.8kg, exact match of last week’s Wed weigh in. Got in a timed hold of some amount yesterday.
I was naughty in Tang Soo Do. We did a drill at the start where one person was in the middle and 4 attackers stood at all cardinal directions, each assigned a random number. The attacker would engage the person in the middle with any sort of attack, and it was up to the defender to defend. Since most folks there have only trained in Tang Soo Do, those were the attacks they used. I chose wrestling and, predictably, few people had a defense against it. I took down both of our black belts with a combination of thai clinches and single legs, and sprawled/gator rolled the bigger one. And when I was in the middle, after having experienced that, few people wanted to actually get close enough to engage me. At one point, both black belts were teamed up against me, and I managed to take one to the ground while warding off the other. I also ended up in a situation where I was teamed up against by a black belt and a smaller female partner, and I totally spun her around and grabbed her by the shoulders to use as a human shield against the other.
We’ll have another class tonight. My knees are a little sore from grappling on a non-grappling mat, but nothing insurmountable.
Monday is my favorite night of the week, because I get to sleep in and wake up next to my Valkryie. However, I am finding it harder and harder to find the motivation to to this workout as a result, which is funny given how short it is. In truth, I feel like it’s the lukewarmness of it. It doesn’t blow me out of the water, so I wonder “why bother”, which is, of course, a juvenile mentality, but I like to say that I’m not 40 years old: I’m 19 with 21 years of experience.
Having said that, this was the best output I’ve had on this particular workout, and I noticed last week that I was moving explosively there too, so things are improving and I’m becoming more of an athlete again. I’m doing the easy variant, since this is the hard week of training, but in turn I was able to put a lot of myself into the workout. My hips also felt alright going on the rower first thing in the morning.
Weighed 84.7kg this morning, still showing very slight progression in bodyweight loss. Part of me wonders if I’m set up for a “whoosh” at this point. Also got in a timed hold last night, and was able to get 10k steps by pacing while flossing right before bed. None of the steps I get at work ever register, since I don’t wear my watch there, so this becomes an even bigger victory.
Tang Soo Do tonight. It’s one-step week, so not the most intense of exercise.
Whole family finished up this week’s rotation of ABF last night getting in 60 presses total. Cool to see the growth happening.
Monday, February 9, 2026
Training Log: Entry 3716
AM WORKOUT (0359 wake up via dog)
TACTICAL BARBELL OPERATOR Week 6, Workout 1
MAIN WORK
SSB front squats 4x2x295
ALTERNATE w/
Axle strict press from rack 4x2x203+1 push press on last 3 sets
Chins between sets
CONDITIONING
3 rounds of 150lb sandbag medley
ASSISTANCE
GHR sit ups 3x10
5 minutes cooldown pacing
Notes:
Was contemplating sleeping in a little, since this workout runs shorter with the reduced reps and sets, but my pup climbed on my face at 0359 and that convinced me to get up. Felt a little weak in the warm-ups, but once I got under for the top sets I was feeling sharp.
This was just a solid effort all around. Pleased with the weights being moved. Glad I could bring back some push presses: had enough juice for them.
Got in sets of 8 on chins during the workout and opened with 18 and sets of 5 in the warm-up.
The medley has me more and more exhausted, as I approach it with more and more fatigue. Now that the weights have moved up so much in the competition, I’m less concerned with my performance on it, as I imagine it’s just going to be a slog. But I still like picking stuff up and moving with it.
Got in a 1:13 hold yesterday.
Weighed in at 84.8kg this morning. This is, technically, my lightest Monday weight in since starting Red Meat and Black Coffee. Doing it after some Superbowl debauchery is pretty cool.
Saturday, February 7, 2026
Training Log: Entry 3715
AM WORKOUT (0900)
TACTICAL BARBELL OPERATOR Week 5, Workout 6
“AXLE GRACE”
Notes:
Time was 4:02. This is a regression. Had some factors working against me, biggest being that I kept hitting the garage door motor at the top of the rep. Felt strong, knee is doing ok despite the swelling.
Got in a 3 mile walk with the 20.4lb vest as well. And a timed hold yesterday of 1:18.
Friday, February 6, 2026
Training Log: Entry 3714
AM WORKOUT (0400 wake up via alarm)
TACTICAL BARBELL OPERATOR Week 5, Workout 5
MAIN WORK
SSB Front Squat 5x5x265
ALTERNATE w/
Axle strict press from rack 4x5x183 4x183
Chins between sets
CONDITIONING
3 rounds of 150lb sandbag carry medley (3 lengths first 2 rounds, 2 lengths final round)
Yet again: it being Friday motivated me to get up, but also having missed Tang Soo Do last night meant I was better rested. And performance was solid.
I opened up my warm-ups with a set of 20 chin ups, and that’s the first time in a LONG while that I’ve been able to knock that out, let along so casually. I made it my goal to get back to this point about 1.5 years ago: been a long slow climb. Stuck with sets of 5s during the warm-ups, and 8s and 7s during the worksets.
My right knee experienced significant swelling yesterday, to the point that when I got on my knee to do PT, I thought I was wearing my knee sleeves because my knee felt “padded”. I took 2 motrin before bed and woke up with reduced swelling, but still there. Not sure the cause. It had a small impact on squats, but nothing too significant: still smooth and strong.
Presses were a victory. Best showing all week. And with my lighter weigh ins, this is now bodyweight for sets of 5.
Got in a bit more carries than on Monday. Just a better showing all around.
1:26 hold last night.
Weighed in at 81.0kg this morning. That was quite unexpected, especially given the pork ribs last night, as pork tends to be a bit inflammatory for me, and when you eat out you always take in way more sodium than you could ever get at home, and I know that these are going to have some degree of sugar in them. I weighed 89.1kg on 6 Jan, and now it’s 6 Feb and I’m 81.0. However, I realized I took the motrin last night, and it’s an anti-inflammatory, so there may be some manner of watery shennigans afoot.
Thursday, February 5, 2026
Training Log: Entry 3713
AM WORKOUT (0355 wake up via alarm)
TACTICAL BARBELL OPERATOR Week 5, Workout 4
“RUCKED UP BEYOND ALL RECOGNITION”
Notes:
Just gonna narrate this. Short story is the treadmill broke after 3.57 miles, at a pace of 3.5mph, incline 4.5, wearing a 45lb vest. The back right bolt dislodged and is currently MIA, so there’s no tension in the belt. It’s still under warranty, so I’m going to call that in and hope for the best. It’s the Valkyrie’s treadmill, so I feel sheepish that I broke it. Got in a decent ruck still, but not as far as I like to on this training day.
Weighed 82.5kg this morning post ruck, which I’m not able to get a consistent compare to last week due to the deviance here. But still weighing light. I could technically make the 181s at this rate.
No timed hold last night due to schedule, but the 90 minute TSD class went well.
I’m not sure where else to post this, but it’s fascinating watching the “rats on a sinking ship” effect with Peter Attia and David Protein, among other online entities.
Wednesday, February 4, 2026
Training Log: Entry 3712
AM WORKOUT (0359 natural wake up)
TACTICAL BARBELL OPERATOR Week 5, Workout 3
MAIN WORK
SSB Front Squat 3x5x260
ALTERNATE w/
Axle strict press from rack 2x5x183 4x183
(2) Texas Deadlift Bar Mat Pulls 16x425
ASSISTANCE
Reverse hyper/standing ab wheel/band pull apart circuit 3x15x360/3x10/3x33
Axle curls 66 unbroken
Band pushdowns 66
Notes:
I continue to legitimately look forward to this training day, primarily because of how low volume it is. It’s like my reward for Monday and Friday. Only having to do 3 sets of the squats and press and 1 big deadlift set is so much more tolerable.
I came in feeling weak, yet performed very strong. Squats were buttery smooth, and the presses were stronger than Monday, despite biffing on the final set. That was more a technique issue, as the first 2 sets I was able to get through without pause. In general, felt light headed and low energy, but each time I stepped up, I performed well.
Trend continued with the deadlifts. Had to talk myself through it, but once the bar started moving I found my groove. Shaved off a rep from last week, but this is still an awesome performance. In general, I’m feeling strong again, as 16 reps of 425 doesn’t feel so far away from my effort of 495 for 15 that I pulled YEARS ago at a much higher bodyweight. I’m finding a decent balance between size, strength, and sustainability. And I managed to not blow out my hip again.
You can see how fried I am after the deadlift set, so some light assistance work to closeout was perfect.
Weighed in at 83.8 this morning. Down half a kilo from last week, and yesterday’s weigh in was also a half kilo down from last week’s Tuesday weigh in, so the trend is consistent. Gradual, sustainable, and no suffering: I dig this. Also got a 1:18 hold.
Tang Soo Do was moderate activity last night, but once again my head instructor commented on how my movement is “night and day” different compared to just a few months ago. He’s really excited for how my physical therapy has transferred to improved performance. I’m excited that he’s excited. We have the long class tonight, and then we’re taking a break on Thursday.
Tuesday, February 3, 2026
Training Log: Entry 3711
AM WORKOUT (0509 wake up via dog)
TACTICAL BARBELL OPERATOR Week 5, Workout 2
“MEAT EATER II”
10 rounds of 10 swings (24kg bell) and 10 burpees w/1min rest between rounds
Notes:
Really just wasn’t in the mood for the rower this morning. I think the rower is a great conditioning tool, but I don’t like waking up and then going straight to sitting. Doesn’t feel great on my hips. Meanwhile, this actually felt very restorative.
Swings always FEEL good and then I watch myself on video and I look like Frankenstein’s monster.
Now that my knee pain has resolved, I observed that I am MUCH more explosive in the burpee. Specifically the transition from standing to the floor. Instead of setting my hands down and popping my legs into a push up position, I was effectively sprawling to the floor and catching myself. Was cool to be able to bring that intensity back.
Weighed in at 84.5kg this morning, seeing a continued slight downward trend. Got in a 1:10 hold yesterday. Tang Soo Do on the schedule for tonight.
Coffee fasting day, and it’s funny how I look forward to both mornings. When I lift, I’m excited about the breakfast that awaits me, whereas on these days I’m excited about how fast/easy of a morning I have where I just have to make a cup of coffee for myself and have much fewer dishes to take care of. “High speed/low drag”. Alternating between the two is good on my sanity, as I always have something to look forward to, vs getting stuck in a rut.
My kiddo took wonderfully to the ABF yesterday. 10lb KBs were the right call. It’s amazing the things you take for granted physically: I had to teach them how to sit their hips back in a squat because they were just pure knees. It’s also funny how, as soon as you put a KB in their hands in the goblet position, a LOT of problems get solved. I remember working out with my dad when I was a fat little boy trying to lose enough weight to be able to play Pop Warner football (spoilers: it didn’t work), and those are still some cool imprinted memories. Hoping we’re laying down a good foundation.
Monday, February 2, 2026
Training Log: Entry 3710
AM WORKOUT (0400 wake up via alarm)
TACTICAL BARBELL OPERATOR Week 5, Workout 1
MAIN WORK
SSB Front Squat 5x5x265
ALTERNATE w/
Axle strict press from rack 3x5x183 4x183
Chins between sets
CONDITIONING
3 rounds of 150lb sandbag medley (2 trips each round)
ASSISTANCE
GHR sit ups 3x10
Notes:
My training motivation continues to decline. I observe this trend in my “non-building” blocks of training. Jamie Lewis discussed this as the advantage of bulking: you’re motivated to train because you want to put all that food to use. I had a pseudo version of that, since our family meal was last night and I had enough motivation to put all of that to some use. But the weekend wasn’t quite as restful as I anticipated, as the puppy was a bit of a handful.
I was curious how this workout was going to go when I looked at the weights listed. I was honestly quite pleased with the press, despite not completing 5x5. 3x5 is still within specs. I misgrooved a few reps, which resulted in an energy leak. I cut out the push presses to allow for enough recovery between sets to perform. Ultimately, this is just a great showing for me as far as recent performances go, and I’m strict pressing the comp weight for sets of 5.
Squats weren’t quite as smooth as last week, but still better than usual. Some reps were 2 parters and some were clean throughout.
The front squats clearly had a fatigue impact on me when it came time for the medley, and rather than groove slow reps, I just cut the rounds short. Still tried to focus on a good strong pick.
Weighed 85.3. I actually called that before I stepped on the scale, down to the decimal. I’m gaining some good body awareness. This is a slight uptick from last week, but the post carb weigh ins are a wildcard.
Got in a 1:15 hold last night. Did a good job getting in steps for the weekend as well.
