Training Log: Entry 3750
AM WORKOUT (0400 wake up via alarm, good night of sleep)
TACTICAL BARBELL MASS PROTOCOL GREY MAN Week 6, Workout 3
MAIN CLUSTER
Axle Bench Press
4x3x266
Texas Deadlift Bar Deadlifts
12x440
SUPPLEMENTAL CLUSTER
Lever belt squat
4x8x275
Dips
3x8x85
7+1x85
Axle curls
4x8x91
ASSISTANCE CIRCUIT
Reverse hyper/Hanging leg raise
3x15x360/3x10
Notes:
Sleep was good, so I didn’t wanna get up when the alarm went off, but I’ve been excited about this training day enough that I told myself, if I really wanted to, I could just walk away after the deadlift.
On that note: I’m quite pleased with the deadlift. I noticed I was low backing it today, which seems to be me trying to save my hips, but even with that, the weight felt SO much lighter than my previous attempt at this weight. I’ve grown significantly stronger, and this was a 2 rep PR. I also saw places where I can chill out on the hips a little during the concentric. 12 reps was my goal and I met it. Grinded out a bit more than I should have, but so far no worse for wear. And the moonwalk afterwards was legit, as was seeing all the blown out blood vessels in my shoulders after my shower. I’m coming back to what I was.
Benching was ok. Little bit of elbow pain to deal with. Felt it on the dips as well, and really showed itself on the hanging leg raise when I’d get off the bar. Felt more specifically in the bicep, similar to how my left felt before I tore it. Something to keep an eye on.
Happy with how the belt squat is feeling these days. Far more viable movement when I don’t have knee pain.
Tang Soo Do last night was a good traditional class of basics and forms. I’m really trying to get my stances deeper, now that my knees play nicer. Tonight is the 90 minute class.
Weighed in at 82.8kg this morning: a full kilo drop from yesterday, despite eating like an absolute champ. Definitely some water weight shenanigans going on.
On the topic of weight, this training phase has made me think I’ve got a decent year-round protocol going so far. Gain Oct-Dec, lean out first 6 weeks of new year, Recomp/reverse diet to June, lean out/be active outside for the summer, repeat. I’ve naturally fallen into the pattern and it’s really working well for me.
