Training Log: Entry 3774

AM WORKOUT (0359 natural wake up)

TACTICAL BARBELL MASS PROTOCOL SPECIFICITY BRAVO Week 1, Workout 5

DB rows
4x12x130

Axle curls
4x12x76

GHRs
4x12x60

ASSISTANCE

GHR sit ups
20,15

EVENTS

Stone of Steel to platform

• 5 rounds of 1 min on, 2 min off

• 185lb stone

• Triples for all rounds except 4: got 4 there

Notes:

• I am so proud of myself for figuring out this day. It is so much more valuable than my previous rounds of Bravo, where I swapped in chins in place of deads (which, on that note, still opened up with 19 chins) and it takes around the same amount of time. I could actually squeeze in a little bit more assistance work, especially if I did some pull aparts during the 2 minutes rest on the stone.

• Pretty much got that platform figured out. I know what the final step will be to get it to really rock and roll.

• My hamstrings and glutes were magnificently sore from the previous workout of GHRs. It’s so fascinating how the smallest change in stimulus can achieve that novel training effect still. It’s what I dig about the rotation of OMS.

• Also appreciate how this workout functions where I up the weights from the previous Bravo workout but accomplish them in a less fatigued state compared to post deadlift, so they move easier.

• That platform feels pretty high to load on and I’m happy with my ability to get the stone there. On the 4th round I tapped into my inner Conan and just sent it, whereas I was exercising caution in the previous rounds. Still building up my skillset again, but I’m upping the weight as I go and feeling comfortable with it.

• This opens up an opportunity to do some prowler sprints this weekend. I’m really liking how this protocol is shaking out, even if I’m building the airplane as I fly it.

• Weighed 82.7kg. I’ve been eating big these past 2 days. Today is a coffee fast day leading into the weekend.