Training Log: Entry 3814

AM WORKOUT (0510 wake up via Valkyrie's alarm)

OPERATIONAL TACTICAL SLEIGHBELL

TACTICAL BARBELL MASS PROTOCOL Cycle 3, Week 2, Workout 2

"ROW ROW ROW YOUR BLOAT"

16 chins
20 minute recovery row (4130m covered)
15 chins
15 chins

Notes:

• Every week, this is exactly what I need. Woke up sore, came out feeling better. General rowing ability continues to be pretty solid.

• We skipped ABF last night, and are going to skip out on Tang Soo Do. Valkyrie came down with a bug after running, and we're testing for our next belt on Sat, so recovery is key.

• Got in some throws last night. I'm actually getting some rotation on the bag with the throw, which is a good sign. Also, they announced more details for the Feb comp, and masters get a lower bar to throw under, so I'm glad I picked that an not 181s. We have to carry heavier bags for the medley, but I'm ok with that. I'll start training that in a few weeks.

• Weighed 82.4kg this morning. I had SO much kalua pork. And I have a great feast planned for tomorrow as well.

Training Log: Entry 3813

AM WORKOUT (0400 wake up via alarm)

OPERATION TACTICAL SLEIGHBELL

TACTICAL BARBELL MASS PROTOCOL Grey Man, Cycle 3, Week 2, Workout 1

MAIN CLUSTER

Buffalo Bar Squat
4x6x367

Axle strict press from rack
3x6x166
5+1x166

(3) Incline DB bench
3x10x75
8+2x75

DB rows
4x10x155

GHR
4x10x55

Notes:

• Not the best sleep last night. Valkyrie was feeling the effects of that half and tossing and turning. I was up around 0230 and just kinda dozed on and off. But it mean, when the alarm went off, there wasn't any drama, since I was already up. This week isn't a tough week compared to week 1 as well.

• Squats got deep. I felt myself hit the straps at one point. Felt strong on all the presses. Like I'm properly fueled.

• Right bicep was cramping during my daily chins yesterday, and acting up today on rows. I'm going to keeping my eye on it. It's the one that ISN'T torn, so maybe I should keep it like that.

• Don't know where I lost time, but I had to cut GHR rests short and get rid of assistance. I can feel my conditioning declining a little.

• Got in all my chins for the week, so this week is 2x16/3x15

• Weighed 82.7kg this morning. Seeing the trend slowly moving up.

Training Log: Entry 3812

AM WORKOUT (0400 wake up via alarm)

OPERATION TACTICAL SLEIGHBELL

TACTICAL BARBELL MASS PROTOCOL Grey Man, Cycle 3, Week 1, Workout 5

MAIN CLUSTER

Buffalo Bar Squat
4x8x342

Axle strict press from rack
2x8x153
5x153
6+2x153

SUPPLEMENTAL CLUSTER

(3) DB incline bench
12x70
3x10x70 (+3 rest pause on final set)

DB row
4x12x140

GHR
4x12x50

ASSISTANCE

GHR sit up
15, 10

Notes:

• Eskimos have over 100 words for snow and no word for Hello, whereas there are no words in English to describe how much I didn't want to train this morning. I woke up at 0355 on my own and tried really hard to come up with a strategy to somehow sleep some more and still get my training done today and came up completely short (only to get to work today and find out we're getting dismissed early, so once again chaos remains the plan). Since I wanted my weekend with my family, I got up and told myself it was time to earn Friday.

• And, as is typical, I had one of my best workouts. The squats, which is really what I dreaded, flew compared to Monday, and I had success on all my pressing. I attribute it to fueling properly, despite a bodyweight drop (foreshadowing). Really focused on finding the bottom of the squat. I watch the video and tell myself "that doesn't look like depth", so I have to tell myself WHILE I'm squatting to remember how these squats feel, and that I legit just plain don't have anywhere else to go once I get there. I am finding the bottom.

• The GHRs are at an appropriate weight. Good posterior chain pump.

• Weighed 82.1kg this morning. No idea what sorcery caused that to happen after those carnivore nachos. To paraphrase Fry (minus the ew, because they were delicious)

  

• We did a pure bong(staff) training day in Tang Soo Do last night. Whereas the majority of the class uses a competition bong, which is made of a lightweight fiberglass like material, so that it can whip through the air and make cool noises and be twirled like a baton, mine is made of thick hardwood, because I'm of the thought process that, if I'm going to train how to use a weapon, it should actually carryover to the weapon I intend to use. In turn, my shoulders got an excellent workout channeling my inner Donatello and moving that thing through space for an hour.

Training Log: Entry 3811

AM WORKOUT (0510 wake up via Valkyrie's alarm)

OPERATION TACTICAL SLEIGHBELL

TACTICAL BARBELL MASS PROTOCOL Grey Man, Cycle 3, Week 1, Workout 4

"ROW ROW ROW YOUR BLOAT"

16 chins
20 minute recovery row (4175m covered)
15 chins
15 chins

Notes:

• Leaning into this mass building phase and keeping the conditioning within specs. With the weather being cooler, I'm also enjoying spending more time sleeping next to the Valkyrie, and she's had a rough time adjusting from daylight savings, so opted for another morning of sleeping in and getting in 20 minutes on the rower. Woke up feeling sore enough that a recovery row was just what the doctor ordered.

• Soreness is predictably from the heavy pulls from yesterday, but I actually think 20 minutes of ABCs EMOM per ABF workout 14 played a role as well. Family is crushing it. Also got in some throws last night. I feel as though I'm getting a little better at it.

• Tang Soo Do on the schedule for tonight. Basics/Hyungs, potential for a decent workout. We're testing next week, so it's a good review. And we've been doing our physical testing requirements each class, so I've been getting in a little extra activity.

• Weighed in at 82.8kg this morning. Double meals working. My guts actually got pretty upset yesterday: I'm thinking the turkey breast I had leftover may have been a touch undercooked. Just employing the Nietzsche approach to fitness.

Training Log: Entry 3810

AM WORKOUT (0400 wake up via alarm)

OPERATION TACTICAL SLEIGHBELL

TACTICAL BARBELL MASS PROTOCOL Grey Man, Cycle 3, Week 1, Workout 3

MAIN CLUSTER

Axle bench press
2x8x241
6x241
5+3x241

(5.5) Texas Deadlift Bar Mat Pulls
9x455+chains

SUPPLEMENTAL CLUSTER

Lever belt squat
4x12x260

Dips
4x12x55

Axle curls
Misload x 6
2x12x78
10+2x78

ASSISTANCE

Reverse hyper 2x15x145 into 2 rounds of ab triad

Notes:

• Sleep last night was weird. We got to bed early, I woke up at 2230 and thought I had slept all night, then got up again at 0335 and thought I'd just end up dozing until the alarm went off, alarm went off while I was in the middle of a dream and some DEEP sleep, and I quite frankly did NOT want to train. I was downstairs in the middle of changing in my workout clothes STILL trying to talk myself out of it. Wanting to have the night with my family and knowing we're doing ABF workout 14 was about the only thing that compelled me to get this done. And then it turned out to actually be a pretty good workout.

• I'm pleased with the bench. Since this is the last cycle of Grey Man, I'm pushing the numbers, and will most likely reset the maxes for the next run to give me some runway. It was heavier than is appropriate, but the kind of weight that will make me grow.

• What I'm really pleased with is the mat pulls. Last time I approached this BAR weight, it was "strength miracles" every workout trying to break it off the mats. Today, I felt surprisingly strong and got after it. I also made it harder for myself, because I discovered that only one side had 6 mats, the other had 5. Next week, I'll make it an even 5. I also stopped the set before pain set in, which has been good for longevity.

• No idea what I was thinking with the initial curl loadout. Not even sure what it was meant to be. But I figured it out for the rest of the workout.

• Tang Soo Do was an ok workout last night. Lots of hyungs and basics.

• Weighed 82.4kg this morning. Brought back midweek breakfast, since I don't have any feasts to account for.

Training Log: Entry 3809

AM WORKOUT (0505 natural wake up)

OPERATION TACTICAL SLEIGHBELL

TACTICAL BARBELL MASS PROTOCOL Grey Man, Cycle 3, Week 1, Workout 2

"ROW ROW ROW YOUR BLOAT"

15 chins
20 minute recovery row (4160m covered)
15 chins
15 chins

Notes:

• That bridge week has resulted in marked improvements on rowing output even during recovery efforts. And, in turn, my body is feeling pretty good despite the blitz that is day 1 of Grey Man from yesterday.

• Guts are a little pissed at me, probably from the wild week I threw at it last week, on top of absolutely gorging myself last night.

• Which makes weighing in at 81.9kg even wilder. Bodies be weird. We did get in ABF workout 13 last night (3 rounds of 2-3-5-10 on presses), but otherwise no significant activity.

• Tang Soo Do tonight. It's basics week, which can be a good workout.

 Training Log: Entry 3808

AM WORKOUT (0400 wake up via alarm)

OPERATION TACTICAL SLEIGHBELL

TACTICAL BARBELL MASS PROTOCOL Grey Man, Cycle 3, Week 1, Workout 1

MAIN CLUSTER

Buffalo Bar Squat
4x8x342

Axle strict press from rack
8x153
7x153
4x153
5x153

SUPPLEMENTAL CLUSTER

(3) DB incline bench
2x12x70
2x8x70

DB row
4x12x140

GHR
4x12x50

Notes:

• Back after the bridge week. The squats went better than I'd expect, but also completely killed me and took the wind out of my sails on the press. BECAUSE I've arranged Grey Man such that I get to repeat Monday's workout on Friday, I decided to not push harder than I needed to for today, with a goal to eclipse this performance on Friday. I'll use rest pause as needed.

• This cycle of Grey Man is especially relevant because it's the real "progress" cycle. I walked my maxes back 1 cycle when I started, so that meant I started 1 cycle behind, I advanced to where I was previously, and THIS cycle is the advance beyond that. Which shows the system working. Slow and steady.

• Cut out ab work due to time. Was taking a little longer on the work sets.

• We've got ABF workout 13 today: cleans and presses. Our favorite day. The Valkyrie has expressed how much she doesn't care for the actual ABCs, and I brought up the idea of my "2 movement" protocol of Viper presses and prowler pushes. I may be able to get my N=1 experiment yet!

• Weighed in at 82.4kg. With this week/weekend of full on feasting, I'm pretty surprised by that number, but it means we get to continue feasting, so that's awesome.

Training Log: Entry 3807

AM WORKOUT (0510 wake up via Valkyrie's alarm)

OPERATION TACTICAL SLEIGHBELL

TACTICAL BARBELL MASS PROTOCOL Bridge Week, Workout 5

"ROW ROW ROW YOUR BLOAT"

15 chins
20 minute recovery row (4120m covered)
15 chins
15 chins

Notes:

• A week of getting up and hitting the rower first thing in the morning has demonstrated improved technique, fitness and output on the rower. This was a good bridge week, because it also had the secondary effect of having me excited to get back to the hard training again. I've never been healthy enough to string together 3 cycles of Grey Man. These are exciting unprecedented times.

• On that topic of health, knees still feel junked up, but I'm beginning to think it was all the jump spin kicks we did in Tang Soo Do on tues. Valkyrie has remarked similar aches and pains. And we had a big rainstorm roll through this morning, so atmospheric pressure may be at play.

• Weighed 82.4kg this morning. The celebratory week continues, as we're catching "Death Becomes Her" at the theater tonight with, what I assume, will be a good meal out, and tomorrow we officially celebrate the birthday with a midday meal at my favorite Brazilian steakhouse in town (which I love that I live somewhere that I can pick between two of them, and we're getting a third). Gain train keeps a rolling.

Training Log: Entry 3806

AM WORKOUT (0510 wake up via Valkyrie's alarm)

OPERATION TACTICAL SLEIGHBELL

TACTICAL BARBELL MASS PROTOCOL Bridge Week, Day 4

"ROW ROW ROW YOUR BLOAT"

15 chins
20 minute recovery row (4100m covered)
15 chins
15 chins

Notes:

• I'm writing "recovery row", but I'm doing more mouth breathing than is appropriate. Keep the goal the goal.

• Retweaked my left knee doing SOMETHING yesterday (either those squats or the walk). Clicking and swollen, but not unstable like before. Changes in atmosphere are most likely impacting it as well. Just some reduced ROM and annoyance at the moment.

• Family got in ABF workout 11 yesterday: 65 clean and presses, going 2-3-5-10 for 3 rounds and then 2-3. Rolling along well.

• Weighed 82.2kg this morning, dropping .7kg from yesterday, proving that I've really discovered something with the "Ribs and cheesecake diet". On that note: the Valkyrie's pumpking cheesecake was amazing, I had 2 generous slices for myself, and finished off what the kiddo left behind. Valkyrie experimented per my request with an oatmeal crust, similar to an oatmeal cream pie, and it was an absolute success.

Training Log: Entry 3805

AM WORKOUT PART I (0510 wake up via Valkyrie's alarm)

OPERATION TACTICAL SLEIGHBELL

TACTICAL BARBELL MASS PROTOCOL Bridge Week, Workout 3

"ROW ROW ROW YOUR BLOAT"

15 chins
20 minute recovery row (4100m covered)
15 chins
15 chins

AM WORKOUT PART II

"BIRTHDAY WORKOUT"

41x185 squats into 41x185 deadlifts (Age x Bodyweight)

4+ mile walk w/20.4lb tac vest

Notes:

• My boss gave me the day off, which was awesome. Slept in until the Valkyrie needed to get up, got in a short workout on the rower, dropped one pup off at doggie daycare and the kiddo off at school and got in that second workout.

• It's been a LONG time since I've been excited about a workout. I used to have very much the opposite feeling about this: dread and fear. Headspace is in a great place.

•  Haven't squatted with a straight barbell in quite a while. It honestly feels like a toy compared to the Buffalo Bar: like I'm using one of those cement weight standard sets.

• My only "regret" was not sticking with my gameplan once the bar came off my back. I instinctively took off my belt, which I really needed to focus on just kicking off my shoes and pulling. Sliding the knee sleeves down was cope as well: I was just trying to buy time. It's funny how the rational brain comes up with these plans but then fight or flight takes over.

• I love that I can do this at 41. I remember what my dad was like at 41. It wasn't like this. And yes: I picked "Somewhat Damaged" on a loop for the song, because there's no better summary.

• After it was done, continued the celebration by taking the other dog on a long walk through nature. Fall weather is wonderful right now, and he's got short legs, so we didn't need to walk fast after this effort.

• Tang Soo Do last night was a decent workout. Focus on basics, lots of kicking techniques. Since it's the bridge week, I'm much more mobile and flexible, not coming into class recovering from training.

• Weighed in at 82.9kg, so the weight on the bar was every so slightly over bodyweight. We're doing ABF workout 11 tonight (clean and press), I've got beef ribs on the smoker, and the Valkyrie made me pumpkin cheesecake. It's a wonderful time for gaining.

Training Log: Entry 3804

AM WORKOUT (0400 wake up via alarm)

OPERATION TACTICAL SLEIGHBELL

TACTICAL BARBELL MASS PROTOCOL Bridge Week, Workout 2

"ROW ROW ROW YOUR BLOAT"

15 chins
30 minute recovery row (6070m covered)
15 chins

Notes:

• All this rowing has resulted in me re-discovering better technique and greater output. I'm seeing improvements in performance, even at a recovery level effort.

• Left hip still aches a little after prolonged time on the rower. I actually like fobbits for this, due to the break I can take every 2 minutes.

• Tang Soo Do tonight. Basics/hyungs, which can often be a decent workout. We'll be skipping Thursday's class, and Sat is going to be a Halloween themed fun class, so this will be the only "real" training for the week.

• Weighed 82.8kg this morning. Same as yesterday. That's cool to see.

Training Log: Entry 3803

AM WORKOUT (0400 wake up via alarm)

OPERATION TACTICAL SLEIGHBELL

TACTICAL BARBELL MASS PROTOCOL Bridge Week, Day 1

"ROW ROW ROW YOUR BLOAT"

15 chins
30 minute recovery row (6040m covered)
15 chins

Notes:

• Ever so slightly faster than previous efforts. Was trying to focus on driving with my legs, vs pulling with my arms.

• Left hip is a little buggy. Waking up and transitioning to seated cardio can be a little rough.

• Got in all my chins last week, so this is the week of 5x15. Also got in ABF workout 10 last night (12 ABCs) and then a 2.3 mile ruck with the 20.4lb tac carrier. Staying active.

• Weighed in at 82.8kg this morning. Gain train is still rolling. Also did OMAD all last week, and I will carry that through the work week this week. Last night we did sourdough pizza, topped with leftover kalua pig among other meat toppings. I had 5 slices, and then 6 baked treats from the Valkyrie, ranging from sourdough cookies to apple fritters to oatmeal cream pies, all topped with some raw local honey with honeycomb. I find that, this morning, my desire for coffee is stronger, whereas on previous mornings I was averse to it until about 0830. Unique how it unfolds.

Training Log: Entry 3802

AM WORKOUT (0400 wake up via alarm)

OPERATION TACTICAL SLEIGHBELL

TACTICAL BARBELL MASS PROTOCOL Grey Man, Cycle 2, Week 3, Workout 7

"ROW ROW ROW YOUR BLOAT"

15 chins
30 minute recovery row (6000m covered)
15 chins

Notes:

• Ever so slightly faster than yesterday (took an extra 10 seconds to get 6000m that day). Body is continuing to feel good.

• Still working early shifts, and still sticking with 1 meal as a result. Setting myself up for bigger feasts.

• My in-laws are coming into town tomorrow, so I may try to talk the family into ABF workout 10 tonight so that we aren't trying to do it while they're here.

Training Log: Entry 3801

AM WORKOUT (0400 wake up via alarm)

OPERATION TACTICAL SLEIGHBELL

TACTICAL BARBELL MASS PROTOCOL Grey Man, Cycle 2, Week 3, Workout 6

"ROW ROW ROW YOUR BLOAT"

15 chins
30 minute recovery row (6000m covered)
15 chins

Notes:

• Since I have to come into work early, I got in a rower workout before I left. Typically I use weekends to sleep in/have family time, but I'm making the most of this situation.

• Also means I'm skipping my traditional weekend breakfasts. This is going to be a week of one-meal a day, which has also been a week of consistent gaining, so maybe that's something.

• I was moving slower than last time, but it's also still just a recovery effort.

• Ideally, we should be getting in ABF workout 9 tonight.

Training Log: Entry 3800

AM WORKOUT (0400 wake up via alarm)

OPERATION TACTICAL SLEIGHBELL

TACTICAL BARBELL MASS PROTOCOL Grey Man, Cycle 2, Week 3, Workout 5

15 chins

Buffalo Bar Squats
4x3x385

15 chins

Notes:

• This is what I had time for this morning, before having to leave for work. I get off early, so I'll look to finishing up the rest of the workout later, but if all I get done is the heavy squats, that's still a win. My elbows/forearms feel awesome, which is very atypical after 6 weeks of low bar squatting, so I'm going to hit the bridge week official next week to REALLY make sure I'm in a good way and go for an unprecedented 3rd cycle of Grey Man.

• On the subject of Grey Man and Mass Protocol, been getting a lot of comments on my physique recently, referencing dinner last night, and the Valkyrie came up to me unprompted and remarked "you're looking huge again...like, in a good way", because women always have to navigate that space so delicately. She tends to make those remarks as I get deeper into gaining phases, as I never clue her in on what I'm currently training for and just let it roll, so having her notice it unprompted is a positive sign that things are rolling well.

• Which checks with the fact I weighed in at 83.3kg this morning. I saw consistent growth with every single weigh in this week.

• Valkyrie and I got in ABF workout 8 last night, followed by a 3 mile ruck. Kiddo was in a choreography camp, so not able to attend. This was 15 ABCs EMOM. Valkyrie is crushing it.

PM WORKOUT (1410)

OPERATION TACTICAL SLEIGHBELL

TACTICAL BARBELL MASS PROTOCOL Grey Man, Cycle 2, Week 3, Workout 5 part II

Axle strict press from rack
4x3x178

(3) DB incline bench
4x8x75s

DB row
4x8x160

GHRs
4x8x50

Notes:

• Got the rest done after work before needing to get the kiddo. Sped through the rest periods and cut out the ab work to make for time. Pressing felt very strong.

• So now I'll begin the bridge week in earnest, having actually completed the full training cycle.

Training Log: Entry 3799

AM WORKOUT (0420 natural wake up)

OPERATION TACTICAL SLEIGHBELL

TACTICAL BARBELL MASS PROTOCOL Grey Man, Cycle 2, Week 3, Workout 4

"ROW ROW ROW YOUR BLOAT"

15 chins
20 minutes recovery row (4100m covered)
14 chins

Notes:

• This may actually be the start of my bridge week. I'm fine cutting out the final workout of the cycle, since it's weights/reps I've already accomplished on Monday. My wake up time is weird because I'm working shifts these next few days, so I need to be at work earlier, but I'm also not dropping the kid off at school or the pup off at doggie day care, so kinda a mixed bag. I still like getting in those 20 minutes on the rower when I get up, so it may just be what I get up to this week. I also get off work earlier, so I have an avenue to get in training at that point. I suppose I could even bring do a split workout of the heavy lifts in the AM and the supplemental work in the PM. Chaos is always the plan.

• Tang Soo Do sparring was a decent workout last night, since it was a 90 minute class. I got to be the male division champ again, and actually had a decent enough challenge with our resident Dojang bully, due to his 6'5 Dhalsim like approach contrasting my 5'9. He liked to make use of long limbs to fight from the outside and would always charge in with a leaping roundhouse, so I learned how to move off angle and throw one of my own into his ribs. One of the junior students without a filter approached me after class and said "I was surprised you beat student X because you're much older and he's much younger: I thought you would get tired". I told him that I appreciated his honesty.

• Buddy of mine contacted me and said his freezer is full and he still has 2 more deer tags: wanted to know if I wanted a deer if he took one down. These are good friends to have. This is a good season to gain.

• Weighed 82.9kg this morning. First week with consistent upward movement.

Training Log: Entry 3798

AM WORKOUT (0400 wake up via alarm)

OPERATION TACTICAL SLEIGHBELL

TACTICAL BARBELL MASS PROTOCOL Grey Man, Cycle 2, Week 3, Workout 3

MAIN CLUSTER

Axle bench press
4x3x273

Texas Deadlift Bar deadlift
13x410

SUPPLEMENTAL CLUSTER

Lever belt squat
4x8x300

Dips
3x8x90
7+1x90

Axle curls
2x8x91
6+2x91

ASSISTANCE

Superset of reverse hypers (15x140) and ab triad

Notes:

• Really good night of sleep last night. Actually woke up at 2330 thinking I had slept the whole night.

• The bench was heavy and challenging, but I managed it. The 275 number is always nostalgic to me, because that was my first ever bench "max", set the summer between my senior year of high school and freshman year of college. 23 years later and I weigh about the same and am lifting about the same, which could be stagnation to some, but when I look at the state of my 40 year old peers, this is a lifetime of progress.

• Speaking of sentimental stuff: the deadlift weight was selected to celebrate me turning 41 next week. Picked the age, multiplied by 10, went for max. It was a nice break from the 440+chains. I struggled with technique a little and had a few reps that hit one side and then the other, but the victory was hitting rep 13 and NOT trying for 14, despite knowing I could. For a while, I was making peace with the fact that I was going to blow up my body every time I had a deadlift workout, but I've had a string of healthy workouts lately and this is continuing the trend.

• Cut 1 set of curls out, for the sake of my elbows.

• I won the men's bracket for sparring last night, but "men's" is overselling it. This was the mixed rank class, which meant no black belts and lots of junior belts. I fed them opportunities and let the matches go the distance so that they could get in some reps, and it gave me a chance to move around and get in a little extra work. We're doing the long class tonight, and then I'll be done for the week due to some work obligations. Got in my throws too, and things continue to be trending a bit more positively there.

• Weighed 82.7kg this morning. Trending upward, but I called an audible and skipped breakfast. Going based off hunger signals, and I'm still feeling full. When we make kalua pig, I take on the spirit of that animal, so it's been two consecutive days of feasting...and it's leftovers tonight, so I'm at no shortage of nutrients.

 Training Log: Entry 3797

AM WORKOUT (0520 wake up via Valkyrie's alarm)

OPERATION TACTICAL SLEIGHBELL

TACTICAL BARBELL MASS PROTOCOL Grey Man, Cycle 2, Week 3, Workout 2

"ROW ROW ROW YOUR BLOAT"

15 chins
20 minute recovery row (4150m covered)
10 chins
20 chins

Notes:

• Got a 10 minute later start than usual: Valkyrie had the alarm set to yesterday's schedule to account for needing a little extra sleep after a late night. I managed to hustle through my morning routine, and I think the little extra urgency actually showed up on the rower, because I moved faster than usual. Or maybe it was the 300g of protein I ate late night activating gluconeogenesis and I was actually carbed up. Either way, body is feeling great and this was a good start to the day.

• Definitely the best I've ever felt after feasting at a Brazilian steakhouse: the one meal a day approach to that really seems to be "the secret". Typically I'm feeling lethargic and heavy the next morning, but I'm feeling pretty much like my usual self today. Not at all hungry, but not in a "I don't even want to hear the word 'food'." state.

• In that regard: weighed in at 82.4kg. .1kg gain from yesterday.

• We got in the ABF workout 7 last night: no longer doing both ABC and clean and press, but just one or the other. We landed on clean and press, because our schedules were tight and that one is faster. Tonight is Tang Soo Do sparring, and this week will be a little off, with us doing Tues/Weds/Sat instead of Tues/Thurs/Sat. Kiddo has a choreography camp at school. Means Valkyrie and I get a date night on Thurs.

Training Log: Entry 3796

AM WORKOUT (0355 natural wake up)

OPERATION TACTICAL SLEIGHBELL

TACTICAL BARBELL MASS PROTOCOL Grey Man, Cycle 2, Week 3, Workout 1

MAIN CLUSTER

Buffalo bar Squat
4x3x385

Axle strict press from rack
4x3x178

SUPPLEMENTAL CLUSTER

(3) DB incline bench
4x8x75s

DB rows
4x8x160

GHR
4x8x50

ASSISTANCE

GHR sit up
25, 10

Notes:

• Stayed up late watching the Cowboys lose, and ended up missing the last half of the 4th quarter to try to get as much sleep as I could. 0355 rolled around and I was already awake so I decided to just get to it. Part of that is my guts were upset all day yesterday: something I ate decided it didn't want to be there anymore, so I figured I could use a little extra time getting ready.

• Despite all that, I felt great coming into this session and performed quite strong. I had a busy day yesterday even with the in-laws, as our puppy got up at 0630 and I took him for a 4+ mile walk while I wore my 20.4lb tac carrier, and then the boxer was awake and it was time for THEIR walk, which had me at over 10k steps with the tac carrier before noon, at which point I mowed the lawn. Ended the day with over 22k steps AND it was the family meal day. Valkyrie experimented with sourdough spaghetti noodles and garlic bread, which were fantastic, and I had a dessert flight of various sourdough baked goods topped with raw local honey. So I imagine all of that balanced out.

• My elbows are feeling great, and this heavy session didn't beat them up at all, so it's leading me to think I'm going with COA A and doing one more cycle of Grey Man leading into Specificity Bravo leading into Operator Pro Hypertrophy. But after this particular cycle I'm going to do my bridge week. It'll be my birthday in that week and my work ops tempo is going to be heavy, so it works out well.

• Got in my 3x15/2x14 chins all last week, so this week starts 4x15/1x14.

• Weighed 82.3kg this morning. The Valkyrie is doing a girls night with some co-workers, so I'm taking the kiddo out to Texas De Brazil, since I got a 25% off voucher for it being my birth month and the Valkyrie actually can't eat there due to an oak allergy, so no love lost. Once again: this is a fantastic season for gaining.

• Unrelated to anything, but was listening to a podcast with Lyle McDonald while I was mowing and he talked about how Mike Mentzer's HIT/HD training was what he did during contest prep to SPARE muscle but not what he did to BUILD muscle, and suddenly HIT made all the sense in the world. Very low volume, high intensity, long recovery: perfect for when your calories have been dropped to unsustainable levels.

Training Log: Entry 3795

AM WORKOUT (0400 wake up via alarm)

OPERATION TACTICAL SLEIGHBELL

TACTICAL BARBELL MASS PROTOCOL Grey Man, Cycle 2, Week 2, Workout 5

MAIN CLUSTER

Buffalo Bar Squat
4x6x360

Axle strict press from rack
4x6x163

SUPPLEMENTAL CLUSTER

(3) DB incline bench
4x10x70s

DB rows
4x10x150

GHR
4x10x40

ASSISTANCE

GHR sit up
20, 15

Notes:

• This was absolutely a "low motivation workout". Knowing it was Friday and that this was my ticket to punch to earn the weekend was what got me through. Didn't want this workout to loom over me.

• That said, this was the strongest performance I've had in quite a while, especially given that, this entire block, I've been able to perform this workout later in the morning. I imagine the absence of heat was helpful here, as we finally got out of that heat wave and are experiencing a cold snap which makes things far more tolerable. But beyond that, I'm going to attribute it to all the valuable amiño acids from the nachos.

• Got all the presses without rest pause: that's a first in quite a while. Knee is feeling decent. My right forearm flexor got kicked in class last night, which created the illusion of forearm pain from low bar, but in reality this is the healthiest my forearms/elbows have felt this deep into a cycle of low bar squats. I think I'm going to have another cycle of Grey Man in me.

• In that regard, future planning wise, I may be taking my bridge week in the middle of next week. Work Ops tempo is going to tick up and I'll be on shifts for a week. Chaos, as always, is the plan.

• Tang Soo Do last night wasn't much of a workout, but we got in the physical testing requirements. We were focused on close quarters defense: lotta shuffling and short movements. Also continued to improve my throws last night.

• Weighed in at 82.3kg this morning. This has been the most successful week so far, but I do imagine the sodium bomb from last night is a contributor.