Training Log: Entry 3404

AM WORKOUT (0359 natural wake up)

**OPERATION CONAN** Spec Ops Insertion Phase

*Tactical Barbell Mass Protocol* Specialization Bravo, Cycle 1, Week 1, Workout 2

WARM UP

Roll out on LAX ball

50x90lb reverse hyper

Sets of 135 and 225 low handle trap bar pull

MAINWORK

Low handle trap bar pulls

4x12x290

NG chins

4x12 (as much rest as needed to complete the reps)

Axle curls

4x12x53

Reverse hyper

4x12x360

GHR

4x12x22.5lb (held behind head)

ASSISTANCE

Standing ab wheel/Band pull apart superset

3x10/20

TOTAL TRAINING TIME: 49 minutes

BREAKFAST

Moderate walk w/dogs

Notes:

* Kept it at strict 1 minute rests again, and really tore through the training with only 5 movements vs 6.  Also, sets of 12 on the trap bar with strict one minute rests SUUUUUCKS.  I remember Dan John mentioning that with his 3x10 protocol.  The first set is fine, second set gets interesting, third set you go looking for your lungs.  Trying to hit the chins after that resulted in a pretty lackluster performance, but that might end up being a feature more than a bug, as chins are the one exercise I’m at peace with taking as long as necessary to get the set done.  I’m still tinkering with movement order for this day: part of me thinks do the pulls at the very end so I can really just blow myself out, part of me thinks start with the pulls and then go GHR and reverse hyper to traction out the back and finish with the chins and curls, and if left to my own devices I’d just do the chins throughout the workout rather than straight sets, but I’m trying my best to comply with the instructions.

* None of that is a critique or concern either.  I’m totally digging the way this is all set up.  I’ve basically created an anterior chain/posterior chain split, and right now my anterior chain muscles are quite sore, which intellectually I understand doesn’t mean anything, but on a bro level it’s always a rewarding feeling.  I dig the way Mass Protocol is set up to constantly provide that novel stimulus effect.  Triceps, shoulders and pecs in particular are showing it, but the quads have come out to play as well.

* GHRs do seem to tax my lower back some.  I’m sure the mega high rep sets I was doing before were part of the reason I had so much fatigue in there.  Consequently, I’m feeling quite awesome these days: fatigue dissipated and I’m a lot lighter on my feet, which is a positive, because we have a double class for Tang Soo Do tonight and it’s sparring night.  It’s been ROUGH trying to kick high with the state I’ve been in, and these past few classes I’ve been able to really unlock with the fatigue gone.

* Tonight should be a carb up night as well.  Should be good for my recovery.  I’m noticing I’m looking flat.

* Really hope ya’ll like Tom Waits “Hell Broke Luce”, because that’s going to be the soundtrack for the rest of this run.  At least youtube doesn’t block that song.

 Training Log: Entry 3403

AM WORKOUT (0400 wake up via alarm)

**OPERATION CONAN** Spec Ops Insertion Phase

*Tactical Barbell Mass Protocol* Specialization Bravo-Cycle 1, Week 1, Workout 1

 

WARM UP:

Roll out on LAX ball

50x90 reverse hyper

Jump squats

Sets of bar, 85 and 135 for squats

MAIN WORK:

Buffalo Bar Squat

4x12x205

Belt squat

4x12x180

Axle strict press

4x12x93

Axle bench press

12x146

3x12x136 (racked on rep 11 of set 2, then got the 12th rep)

(3) Incline DB bench

10x50s

3x12x45s

Dips

9x5lb+3BW

3x12xBW (rest as long as needed)

ASSISTANCE

Hanging leg raise/band pull apart superset

3x10/20

TOTAL TRAINING TIME: 50 minutes

BREAKFAST

Short walk w/dogs (got rained out)

Notes:

* Strict 1 minute rests between all sets.  

* Day 1 of the program: feeling out the maxes I’ve selected.  Biggest issue is that they’re “fresh maxes”, and I’m hitting the later movements in later and later stages of fatigue.  It’s a bit like the Deep Water bench day in that regard: something that shouldn’t be a challenge when you’re fresh is pretty damn exhausting when you get to it.  This is why some weights dropped during the program, and I’ll recalculate from there. My structure is also interesting, but by design: I’m leading off with that strict press and THEN benching, so my shoulders are already pretty significantly fatigued, although it was really my triceps that were the most upset with me.

* I’m still on the fence about keeping flat bench in.  I’m hitting 4 different pressing movements here, and when I got to incline my right shoulder (the one with the torn labrum) was barking at me a bit.  I’d rather incline and dip, and the strict press is non-negotiable.  Another option might be to transition to the swiss bar bench instead, which would also speed up my transition time between movements.

* In that regard, I’m pleased with how the execution of this went.  Very little downtime between movements: able to keep that 1 minute rest for the most part.  But this also was a pretty long workout WITH those strict 1 minute rests: I have VERY little time to screw around or rest longer, and getting into 5 sets per movement instead of 4 will compound that, which is another compelling argument to cut out the flat bench.

* I liked the way I was able to hold onto the axle during the belt squats.  I think I’m going to keep that going no matter the situation.  The buffalo bar squats also felt pretty awesome.  With the lighter weight, I’m able to keep better form, more upright posture, which allows me to hit the intended muscles AND not overtax my lower back.  In general, I think this training block is going to be good for me to recover from the hard and heavy work, as I’m feeling pretty damn good after this workout.

* Had a post workout weigh in of 82.8 kg, which is up 1.5 from last week.  I’ve definitely made sure to lean into eating this week.  I do think a fair amount of that is inflammation.  It sucks for me to say, but whenever I eat that full rack of ribs from my favorite BBQ place, I don’t feel as good afterwards compared to when I eat ruminant meat from home.  In the case of the latter, after I’m done, I feel pretty light and will have an appetite by the time morning rolls around.  With the former, I’m pretty heavy/sluggish and don’t want to eat for a while.  It’s less about being satiated and more feeling queasy.  I think it’s a combination of the dry rub and the heavy amount of pork fat I’m consuming in that meal.  We also grabbed Hawaiian BBQ for lunch yesterday, which doesn’t trigger as bad a response, but it definitely killed my appetite afterwards.  It’s been pretty cool to be able to keep tabs on my body’s response to stimulus like this.  Tonight, I have a big chuck roast on the menu, which should help me get right.  Should also be able to get in a few more steps while my kid is at show choir.

 Training Log: Entry 3402

AM WORKOUT (0400 wake up via alarm)

**OPERATION CONAN** Occupation Phase

*Tactical Barbell Mass Protocol Grey Man* Cycle 3, Week 3, Workout 3

WARM UP 

Roll out on LAX ball

50x90 reverse hyper

Bodyweight squats, jumps, focus on fast, bouncy knees

Squats w/Bar, 85, 135, 225 and overwarm walkout w/365

MAINWORK

Buffalo Bar Squats

4x3x320

SUPERSET

Axle Strict Press

4x3x143

SUPPLEMENTAL CLUSTER giant set

(3) Incline DB bench

4x8x70s

Weighted NG chins

4x8x20lb

Hanging leg raise

3x10

SUPPLEMENTAL EXERCISE

GHRs

4x10x22.5 (kettlebell held behind head)

TOTAL TRAINING TIME: 40…ish?  Minutes.

BREAKFAST

Short walk w/dogs

Notes:

* Kept rests close to 1 minute on everything.  Didn’t blitz through this quite as fast as Monday, but given the different circumstances (AM vs PM training), I’m pleased with the outcome.

* Gonna bloviate a bit: I woke up feeling absolutely incredible.  No hip pain, lower back fatigue was entirely dissipated, ready to rock.  I DID get to bed late, and didn’t want to get up to train because sleep sounded better, but I went through with it because I wanted to have a Friday evening with my family vs lifting.  That said, once I got into the garage and warmed up, I made probably the most mature decision of my life and STILL wore the belt for the squats despite NOT feeling like I needed it, and it’s because I realized that I had two choices: I could squat without the belt today, re-tax my lower back, and force myself to need that bridge week next week, or I could wear the belt, SPARE my lower back, and then allow myself the option to start Specialization Bravo next week if that was what I wanted.  So I wore the belt: I sacrificed today’s smug satisfaction of “not needing a belt” and beating myself to death for a bigger victory later.  Going with my Operation Conan metaphor, I lost today’s battle so I could win the war, as going beltless would be a true pyrrhic victory.

* On that, this experience with Tactical Barbell has been such an awesome study on the impact of fatigue management as it relates to continued training success.  My decision to alternate my ab work springs to mind, along with the value of the walks between workouts, reduction of conditioning to support continued growth, etc.  And with that, I had a BIG revelation about how the powerbelt fits into my training now.  Belts don’t protect the lower back, but they SPARE the lower back.  I’ve squatted without a belt for nearly 2 years now, and it’s made it so that my core is NOT the weak point in my squat, to the point that I really didn’t feel much stronger wearing the belt today vs not wearing it.  BUT, once the sets were done, my lower back felt a lot less fatigued than usual, and I’m feeling much better post training as well.  Before, my core WAS a limiter, and the belt acted as a band aid, but now I can see it being more a tool to promote training longevity, similar to wearing my knee sleeves to keep the knees warm and compressed.  I was initially training beltless as a means to get out of my head regarding strength “loss” as it correlated with bodyweight dropping, which is the same reason I changed my squatting style, but after 2 years I think I’ve proven whatever point I needed to prove and can bring the belt back into the training plan.  I think I’ll try to save it for the heavier weeks of a program, and still get in some beltless work on the lighter sets, but this can definitely serve as a fatigue management tool that can allow me greater training longevity on the plan, especially if I’m going to keep up my mutant squat style.

  

* One other final observation: I think those 4 sets of 33 GHRs on Monday were also a bit of a culprit for the fatigue I experienced, which is why I added weight this time.  22.5lbs is an unweighted KB handle from Ironmaster, and was just about perfect for sets of 10, so this will bode well for Bravo.  

* After all that other illuminating stuff, the rest of the workout was pretty standard fair.  Happy that I got all the chins without resting.  Tang Soo Do last night was a REALLY solid workout, which has also been a fatigue contributor.

 Training Log: Entry 3401

AM WORKOUT (0400 wake up via alarm)

Just realized I never rolled out on the LAX ball….which might actually be a sign I’m feeling pretty good

50x90 reverse hyper

3.5 mile/60 minute treadmill walk at 4.5 incline

2:38 hang from bar (no pull ups)

BREAKFAST

2 mile walk w/dogs

Notes:

* Trying my best to not be Captain Reverse Hyper/Conditioning.  With the lower back fatigue accumulation I’ve developed, I can tell that I’m turning my recovery days into workouts, which is a common trend of mine.  The first step is admitting you have a problem.   I always like to refer to this phenomenon as the “first step stairmaster”, because you’re supposed to move ON from step 1 in the 12 step program, but I’m just REALLY good at nailing that first step.  Let’s see if I can learn and course correct.  In that regard, the bridge week sounds more and more like the right idea next week…but I also realize I have Thanksgiving the week after that.  Transitioning to a 4x a week lifting program is sounding less and less appealing with upcoming scheduling logistics, but I genuinely want to give the Mass Protocol it’s proper due, so we’ll see how it all shakes out.

* Treadmill was a repeat of Tuesday.  Seems to make me feel good.  Got in some more walking with the dogs as well.

* While hanging from the bar, I took a page from Dan John and moved my feet/knees around a whole bunch to take pressure off my back.  I think once a week of hitting the pull ups is a better approach.  

* Tang Soo Do last night was another decent workout, and tonight should be the same.  I’m also thinking this has been contributing to the lower back fatigue.  That said, my hips are finally in an awesome state: I did a bunch of jumping and fluid kicks yesterday.  There is most likely something to be said that I shifted weight from my hips to my back to compensate everything that’s going on, but I’ll take wandering pain these days.

* With heavy squats coming up tomorrow, and it being the last day of the cycle, I’m thinking I’ll actually wear my belt.  I’ll see how warm ups go, but this seems like the kind of situation where it’s acceptable.

Training Log: Entry 3400

AM WORKOUT (0400 wake up via alarm)

**OPERATION CONAN** Occupation Phase

*Tactical Barbell Mass Protocol Grey Man* Cycle 3, Week 3, Workout 2

Axle bench press

4x3x226

SUPPLEMENTAL CLUSTER GIANT SET

Lever belt squat

4x8x225

Weighted dip

4x8x60

Axle curls

4x8x71

ASSISTANCE

Standing ab wheels

3x10

Low handle trap bar pull

1x405

BREAKFAST

No walk w/dogs (rained out)

Notes:

* The poison is the dosage.  My lower back is absolutely fried, even though I FEEL fantastic.  Last night was the best night of Tang Soo Do I’ve had in months.  I could BOW without my back feeling like it was going to snap in half, to say nothing of the fact that my lower back and hips actually unlocked enough that I could get my kicks above waist height and actually jump in the air for my jump kicks.  However, all the reverse hypers, along with the 4x33 of GHRs on Monday along with the squats all came to play today on the pulls, as even the first warm up felt heavy.  I set up for my first workset of 460, break one side off the floor a few centimeters and then just waved it off.  I then tried a set of 405 and decided it was a bad idea before I even tried to break it off.  I just could tell that the deadlift gods were going to be fickle today.  I also theorize I ran into the issue that I was so strong training in the evening on Monday that I pushed myself beyond my limits.  I ran into that issue back when I was using Surge: I could tap further into my potential and, in turn, deeper into my recovery well.  So I just went with the rest of my training, and at the end I was feeling a little froggy and decided to give 405 a ride.  I pulled one grindy rep on it and decided it was time to just shut it all down.

* From this, I feel like I’ve discovered what I really “love” about training: the puzzle.  I dig how I’m able to source what the issue is here, and I’m excited that I’ve come up with 2 possible COAs.  Most obvious one is to do the bridge week to recover from the accumulated fatigue in my lower back, then transition to specialization.  The only thing distasteful about that COA is that I have my cruise coming up at the end of Dec, which is going to be a forced bridge week.  With this approach, it will mean only 5 weeks of training between bridge weeks, so not enough to get in 2 full cycles of anything.  Second COA is to start specialization NOW, get in 2 full cycles, and then really lean into that bridge week on the cruise.  I LIKE the idea of the second COA more, as I feel like transitioning to lighter weights in general via specialization can support a fatigue recovery in and of itself.  No matter what, I feel like another part of the solution is to ease off the reverse hypers now, and truly make them tonic.  Maybe no heavier the 90lbs on non-RH days, and go back to doing heavy RH only once a week vs twice.

* Rest of the workout was solid enough.  I’m glad I got the lever belt squat in there to get in some manner of lower body work.  Ab wheel felt great: reducing frequency there has been helpful, and that’s most likely the lesson to learn from all of this.  I’m not a kid anymore: I don’t NEED frequency.

* More Tang Soo Do tonight.  Last night was a solid workout, and tonight should be the same.  Will be planning out my specialization phase regardless at this point.  Looks like this was a short occupation campaign for Operation Conan, as soon we move on to Spec Ops insertion.

 Training Log: Entry 3399

PM WORKOUT (1745)

OPERATION CONAN Occupation Phase

Tactical Barbell Mass Protocol Grey Man, Cycle 3, Week 3, Workout 1

WARM UP
Roll out on LAX ball
50x180 reverse hypers
Squat sets w/bar, 85, 135, 225, overwarm walkout of 365

MAINWORK

Buffalo bar squat
4x3x320

SUPERSET

Axle strict press
4x3x143

SUPPLEMENTAL CLUSTER giant set

(3) Incline bench press
4x8x70s

NG weighted chin
4x8x20 (rest as long as needed)

Hanging leg raise
3x10

SUPPLEMENTAL WORK

GHRs
4x33

Total Training Time: 38 minutes

Notes:

* Chaos is the plan.  WAS going to wake up early and train, but at 0030 my kiddo woke me up to announce that the dog had pooped everywhere inside their kennel, and the adrenaline of going into triage mode for that made it tough to get back to sleep, and since I had the day off work today, I decided to sleep in and train later.  And once again, training in the evening feels like cheating, because I TORE through this workout.  Proof of concept of the idea that, if you get strong when you are weak, you'll be strong when you are strong.

* Kept rests to a minute or less.  Only difficult part about that was this was following my family/carby meal.  Since I woke up at 81.4 kg, and since I realized my weight class for my grappling comp is 185 and NOT 181, I definitely feasted tonight.  Valkyrie made 4 cheese tortellini, along with itallian sausage, garlic bread, and I had 4 pastured hard boiled eggs along with that, and then topped it off with 5 of her cookies (4 peanut butter oatmeal "monster cookies" with some leftover halloween candy chopped up in it, and 1 snickerdoodle, all with some raw honey from Costa Maya and a mug of fairlife skim).  I still feel awesome after eating this stuff, since the ingredients are quality, but I had a decent bolus in my guts.  The reverse hypers, in particular, were tough, since I was ON my gut for them.

* Hips are still trending in the right direction.  They ache when I stand for too long and I can shift my weight weird onto them and jack them up, but I have more good time than bad with them.  And being able to move quickly through this workout helped there too.  I kinda dig how I got to "test out" this workout today, and then Friday is going to be challenge mode with a PM workout.

* Worth noting that the Valkyrie and I also went out for lunch today.  First Watch.  I got an all meat omelet with jack and cheddar cheese topped with sour cream and butter, 2 sunny side up eggs with butter, and a pork sausage.  Good day for feasting.  Good day in general.

 Training Log: Entry 3398

AM WORKOUT (0400 wake up via alarm)

OPERATION CONAN Occupation Phase

Tactical Barbell Grey Man Cycle 3, Week 2, Workout 3

WARM UP

Roll out on LAX ball
50x180 reverse hyper
Sets of 135, 225 and 315 low handle trap bar pull

MAIN WORK

Low handle trap bar pull
4x6x430

SUPERSET

Axle bench press
4x6x211

SUPPLEMENTAL CLUSTER giant set

Lever belt squat
4x10x205

Weighted dip
4x10x42.5

Axle curl
4x10x63

ASSISTANCE

Standing ab wheel
3x10

Lateral raise
35x10s

TOTAL TRAINING TIME: 54 minutes

BREAKFAST

No walk w/dogs

Notes:

* Got the day off work, schedule is a little different, but wanted to get this in.  It's the hardest thing I have to do today, so getting it knocked out first thing is awesome.

* Kept rests close to 1 minute.  I beat last week's training time for the main work.

* That very first set of pulls was VERY low back intensive.  It's a good sign that I've healed up enough that I can lift stupidly again, but maybe I should NOT do that so I can stay healed.  In turn, I focused on leg drive for the last 3 sets.

* But on that note, I'm feeling good again post training.  Really think I've turned a corner, and going to try my best to keep it that way.

* Playing around with pointing my feet out more on the belt squat, and it seems to be the right call.  Knee feels better, and ROM is improved.  

* I'm still burping up ribs from last night, and I was concerned it was going to be an issue on the pulls.  Amazingly, kept chow down, but I'm thinking one of the racks may have been undercooked.  One was particularly dry.  That said, I've already got some beef ribs on the smoker, because this is Operation Conan.

* Tang Soo Do was actually quite physically challenging yesterday.  It's a shame that watches aren't allowed to be worn during training, because we ran at least 40 laps around the Dojang, alongside various bodyweight exercises.