Training Log: Entry 3772

AM WORKOUT (0400 wake up via alarm)

TACTICAL BARBELL MASS PROTOCOL SPECIFICITY BRAVO Week 1, Workout 3

(3) Texas Deadlift Bar Mat Pulls
11x455

DB rows
4x12x120

Axle curls
4x12x71

GHRs
4x12x55

ASSISTANCE

GHR sit up
30

Reverse hypers
3x15x360

Band pull aparts
3x25

Notes:

• Sleep wasn’t great last night. Got woken up a few times. Alarm went off and I was slow to get up. This was a faster workout in general, just due to the fewer movements involved. I think I can bump it up to 5 worksets on some movements.

• Unexpectedly weak performance on the mat pulls today. My belt was feeling a little on the loose side, and my weigh in confirmed I dropped 1.1kg from yesterday, so may have been under nourished. But also thinking those SSB squats on Monday had an interesting fatigue effect. My quads are still incredibly sore, and it made the GHRs like foam rolling from hell.

• DB rows felt great, SI joint wasn’t acting up. My forearm/elbow was completely pain free on the curls, which speaks to the value of rotating the buffalo bar OUT on occasion, as much as I prefer to stick with it.

• Walked away without too much battle damage. My left hip is a little pissed at me, but I’m feeling pretty good for a deadlift day.

• Last night’s Tang Soo Do was moderate amount of activity. Working hard on my next weapons form. We have the 90 minute class tonight, and are planning on skipping Thurs to make it to my kid’s drama performance.

• Weighed in at 82.7kg this morning: 1.1kg drop from yesterday. Going to have a 2 meal day tomorrow as well, then coffee fast on Friday. Actually thinking of making Friday a for real keto day, as we’re going to the movies in the evening, and I’m thinking of just sneaking a keto brick in there for my dinner.