Training Log: Entry 3381

AM WORKOUT (0350 wake up via dog, snoozed until 0400)

Roll out on LAX ball

80x320 reverse hypers

3.5 mile/60 minute treadmill walk at 4.0 pace

2:30 hang from bar, pull up every 30 seconds

BREAKFAST

Long walk w/dogs

12+k steps before 0730

Notes:

* Tang Soo Do last night was a legit challenging workout.  We’re a month out from belt testing, and though  my family isn’t eligible, we still participate in the testing prep, which includes a physical testing portion comprised of jumping jacks, sit ups and push ups.  I do my best to use a strict style on all of these, and when combined with the jumping jacks, sit ups and push ups we did as part of the warm up as well, my abs were cramping really fiercly on the sit ups.  Then, it was “wildcard cardio” week, and the entire class was comprised of working combinations on the bag and various bodyweight exercises, so after an hour we were smoked.  I bring all this up to highlight that there are more recovery demands being placed on me than originally intended and, in turn, I made this workout very much focused on recovery vs pushing hard.  Kept incline and pace at a comfortable level.  We have 1 more TSD class tonight, which most likely won’t be as active, but still recovery demands, and tomorrow is my squat day, which tends to tax me pretty well.

* This worked it’s usual magic: I came out of it feeling better than how I started.  My knees were pretty shot from a lot of jumping during Tang Soo Do, and I’m feeling better now.  Also happy to repeat that 2:30 hang.  I’m thinking those short 30 second hangs I’ve been doing between sets on the squat day may be paying off there.

* I forgot that I’ll be working this weekend, which means I’ll actually be extending my fasting/OMAD approach for a few additional days.  So far, I’m enjoying this experiment from a lifestyle perspective.  I really dig being able to just go to town on my one meal at the end of the night.  Being in a gaining state really makes this work well, because there’s really no wrong choice to make once it’s time to eat, I just have to make sure it’s a lot of food.  The real telling point will be to check the scale and the workouts after this.  It’s technically deviating from Apex Predator, as I’m in the leanness category that WOULD call for a few midday meals and some calorie cycling, but this isn’t a forever thing.

 Training Log: Entry 3380

AM WORKOUT (0357 natural wake up, snooze until 0400)

**OPERATION CONAN**: Initial Shocktrooper Assault

*Tactical Barbell Mass Protocol*: Grey Man-Cycle 2, Week 2, Day 1

WARM UP

Roll out on LAX ball

50x180 reverse hypers

Sets of 135, 225 and 315 on trap bar pull

MAIN WORK

Low handle trap bar lift 

5x6x425 

SUPERSET 

Axle bench press 

5x6x206 

SUPPLEMENTAL CLUSTER 

Belt squat (Fringe Sport Mammoth belt squat) 

4x10x200 

loaded Dips 

4x10x40lb 

Axle curls 

4x10x53

ASSISTANCE

Standing ab wheel

3x10

Lateral raise dropset (35x10lb, 35x5, 35x2.5, 35xEmpty Hands)

20 band pull aparts

Total training time: 58 minutes

BREAKFAST

Short walk with dogs

Notes:

* That first set on the trap bar pulls was stupidly hard, to the point that I kept re-running the plate math in my head to make sure I had it right.  My right hip was on fire the entire time too.  After that, everything felt awesome and I felt strong again, so perhaps just a fluke.  I imagine part of it was I approached it gingerly, as my left hip flexor has been a little funky and, in turn, I didn’t really have my hips under me at the start of the pull.  But when it was over everything felt awesome, and a few hours later I’m pain free, so the victories keep rolling in.

* This was a slower workout in general.  It’s the heavier of the two days, so it tracks.

* I still hit the uprights/j-hooks on my right side when benching.  I imagine it’s because that’s the shoulder with the torn labrum/multiple dislocations, so it doesn’t track the same as the left side.  

* I do think I may be coming into this underfed.  Since I’m only doing 1 meal a day this week, I gotta make sure it’s a BIG meal.

* Tang Soo Do was a pretty solid workout yesterday.  I think I’ve figured out what the hell they’ve been meaning about needing to “relax” during the hyungs: I’ve always performed with my shoulders hunched.  It’s a habit from fighting as a crouch fighter.  Focusing on relaxing them.  Also noticed I was able to get in some solid height on my kicks: my hips opening back up has been helpful.  We’re back to 3 nights a week of training, so Tues/Wed/Thurs will be the schedule.  

* I tried my morning green tea with a little bit of beef bone broth and salt this morning rather than my normal flavored electrolyte mixture and I’m a big fan of it.  Going to make that switch.  The broth and salt will contain a good amount of electrolytes.  That all said, my bicep was cramping up pretty bad at TSD last night, and it’s the one I HAVEN’T torn, so I’m going to do my best to keep my eye on that.

* Got to see the carb magic this morning: abs were STUPIDLY deep cut post workout.  A 2 week gap on refeed followed by a pretty dramatic refeed is a good combo there.

 Training Log: Entry 3379

AM WORKOUT (0350 natural wake up/snooze until 0400)

Roll out on LAX ball

80x320 reverse hyper

3.5 mile/60 minute treadmill walk at 5 incline

2:30 hang from bar, pull up every 30 seconds (15 second PR)

BREAKFAST

Short walk w/dogs

Notes:

* I’m back on schedule after travel and, in turn, really want to focus on recovery because things are going to get hard and heavy, so kept the speed consistent and just upped the incline from last time.  Feels good on my hips.  My left hip flexor is a little angry right now, which is an improvement from the pain on the right side, but still something I need to keep aware of.  

* I still look forward to these training days.  Really just dig this plan.

* That PR on the hang from bar was pretty awesome.  I definitely want to keep this regularly programmed into the training.  Very low effort and high effect.

* Already seeing/feeling the carb magic.  It’d been 2 weeks since my last carb-up, so I imagine this will be even more dramatic than last time.  Once again, it’s awesome how I actually experience satiety from the meal and don’t feel a compulsion to binge.  I enjoy the food, eat my fill, and then walk away ready to get “back on the program”. 

* Which, on THAT note, this is going to be a week of fasting focus/Velocity Diet.  And not because of the above meal, but because my Valkyrie is teleworking this week, so I have no one to eat lunch with.  It’s much simpler to pack Metabolic Drive than make a meal for myself, and without someone to eat with I have no real incentive for a “real meal” for lunch, so I’m just going to PSMF up until my end of day meal Tues-Fri, and then eat a BIG end of day meal.  I’m excited for this: it’s how I’d prefer to eat, if given the choice.  I’d rather feast WHEN I eat than have small meals.  Kinda why the warrior diet always appealed to me.

Training Log: Entry 3378

AM WORKOUT (1100, day off work, trained around lunch)

 OPERATION CONAN: Initial Shocktrooper Assault

*Tactical Barbell Mass Protocol*: Grey Man-Cycle 2, Week 2, Day 1

https://www.youtube.com/watch?v=crw-NybxEcw

WARM UP 

Roll out on LAX ball
50x180 reverse hypers
30 second squat stretch
Sets of Bar (w/30 second stretch), 85, 195, 245 and overwarm walkout with 335

MAIN WORK 

5x6x295 squats 

Superset

5x6x128  axle strict press

(Hang from bar for 30 seconds between press and squats)

SUPPLEMENTAL CLUSTER 

3x10x55/1x14x55 incline db bench

4x10x10lb NG chins

4x27 GHRs (off camera)

ASSISTANCE 

3X10 standing ab wheels

TOTAL TRAINING TIME: 48 minutes

Notes: 

* Keeping this brief for now, but got this in after breakfast before lunch.  Day off due to federal holiday.  Kept rests short and really crushed this workout.  Hip was feeling great and I could move fast.  Really just strong in general.

* Forgot to advance the incline DB bench weight, realized it toward the end, so went for max reps on the final set to compensate.

* I'd say based on the youtube thumbnail Operation Conan is a success so far.  I weighed in today at 80.6 kg, which is a dropoff from 81.4 2 weeks ago, but between travel and that weigh in being artificially high, I'm trending in a positive direction.

* Got in a LOT of leisure walking today.  About 6+ miles total, all outside in the sun.  Walked the dog 3 times and went on a family walk.

* Today was the carb up meal: 2 generous servings of a rigatoni casserole with Italian sausage, 2.5 pieces of garlic bread, and 4 of my wife's wonderful pumpkin snickerdoodles with some honey (the local stuff and the stuff from Cozumel) and fairlife skim milk.  We went out for breakfast, which was at First Watch, where I got a bacon and jack cheese omelet with butter and sour cream, 2 sunny side up eggs, a pork sausage and some bacon, and for lunch I had 5 patties from Culver's with butter, and the majority of my kid's leftover triple cheddar burger (I ordered a double, they put on an extra patty, never correct your enemy when they are making a mistake).

 Training Log: Entry 3377

No food porn photos today, but still an awesome day.  We got up early-ish so we could spend more time with my in-laws before they took off.  Got in my 50 squats and push ups, Valkyrie made me my typical weekend breakfast, we saw off the in-laws, and I fasted through lunch.  I was still pretty satiated from dinner the night before, and breakfast had me in a good way.  Took the family through the Culver's drivethrough on our way to the Back to the Future musical though, so I got what was leftover of my kiddo's double cheddar burger.

Went to our favorite local Hawaiin BBQ place for dinner, and I got a loco moco (very light on the gravy, like 1 forkful), along with kalbi ribs and some bbq chicken.  Very clutch.  In general, I underate today for Operation Conan, but it's setting me up for a BIG meal tomorrow, as I'm breaking in my smoker with a LOT of ribs.

I also got in a fair amount of walking, and I got to do my mat pulls today, feeling about 95% back to normal now.

13+6+3x405 off of 6 mats.  I MIGHT have had a 14th rep on that first pull, but this was still a big victory for me.

Started looking to the future.  I have a cruise that leaves on 28 Dec.  This means, sticking with Tactical Barbell, I can get in five 3 week cycles total (counting the one I've already done) before that cruise, which I can consider a bridge week.  K Black recommends 4 3 week cycles of General Mass, followed by a bridge week and then 2 3 week cycles of Specificity.  I'm intending on deviating from that, and doing the five cycles of General Mass, bridge week on the cruise, come back to specificity.  

Once again: I am so excited to see this through.  I love feeling this way.

 Training Log: Entry 3376

AM WORKOUT (0400 wake up via alarm)

Roll out on LAX ball
75x320 reverse hyper
60 minute walk on treadmill at 3.5mph pace and 4.0 incline

BREAKFAST

Short walk w/dogs

Notes:

* Day off work today and I had some physical chores to knock out (taking the leftover wood from our deck project, loading it in the pick up and dropping it off at the dump) and was feeling pretty sore from this week, so I made this a legit recovery walk and just kept it light and easy.  The reverse hypers still worked their magic.  My hips ache, but not to an unreasonable amount.

* May try to get in another walk today.  Weather is good and sun is out.

 Training Log: Entry 3375

AM WORKOUT (0400 wake up via alarm)

OPERATION CONAN: Initial Shocktrooper Assault

*Tactical Barbell Mass Protocol*: Grey Man-Cycle 2, Week 1, Day 2

Low handle trap bar lift 

5x8x395 

SUPERSET 

Axle bench press 

5x8x196 

SUPPLEMENTAL CLUSTER 

Belt squat (Fringe Sport Mammoth belt squat) 

4x12x180 

loaded Dips 

4x12x20lb 

Axle curls 4x12x48

ASSISTANCE

Standing ab wheel

3x10

33x10lb lateral raise

Total training time: 54 minutes

BREAKFAST

Moderate walk w/dogs

Notes:

* Each and every workout is the best one I’ve had. Perhaps that’s the silver lining when you start the program really beat up.  The first time I ran this week, I basically self-destructed each time I put the weight down with the trap bar, and I’d have the world’s slowest initial rep to mitigate pain and prevent re-triggering the issue.  Today, I felt very confident in breaking the weight off the floor, to the point that I was able to regrip on the 4th set when the weight tipped too far forward and get in another rep off the floor.  No twinges or feedback from my back on this, and, in turn, I tore through this workout and felt strong. 

* Bench weight was perfect.  I miscalculated the first time I did this.  Got some room to grow.  With the dips, I was going too light, and this was still fairly easy, but more challenging than bodyweight.

* Still playing it fast and loose on the belt squat.  I’m really happy I can include this movement though.  Great to get in more squatting.

* I’ve been a very good boy as far as program compliance goes.  Those lateral raises are the only deviation.  It’s honestly nice to have something so structured that I can shut off my brain and just get done.

* Tang Soo Do wasn’t too terribly active last night, but enjoyable.  We got to make up our own one-step self defense protocols.  At one point, the Valkyrie stopped defending and just wanted to try to stump me when it came to escaping from grabs, which was a blast.  Broke out a lot of Bas Rutten self-defense style stuff.

* Schedule is still a little screwy with travel: this is the final lifting workout of the week, despite only being 2 workouts.  I’ll get in a mat pull on Saturday, and get in walking on Friday.  I have the day off on Monday as well, but I’m going to see if I can finagle getting in a lifting workout in the afternoon on that day.

* On the Operation Conan homefront for meals, last night we went Bavarian…esque.  

For the Valkyrie and the Kiddo, we had some soft pretzels to go along with some sausages (which I’m going to offend my Bavarian/German/Austrian audience when I admit that, for the kiddo, it was a Hebrew national hotdog).  Valkyrie is using “Factor” meal prep, and with that got some bison, pork, cheddar jalapeno sausages as a protein add on, so I grilled those up, and also threw in some Teton Waters grassfed beef polish sausages and some of those organic grassfed hot dogs I like, all 3 of which are on my plate, alongside some pastured sunny side up eggs, grassfed cottage cheese and pork cracklin’.  I ended up having 1 more hot dog after this.  I REALLY think that the cottage cheese is a fantastic lever for mass gain.  It’s cheese, yes, which makes it hyperpalatable to me, but it’s so jacked up in protein compared to conventional cheeses that I feel it alters ratios in a beneficial way.  I’m still trying not to overconsume it, but adding it to every meal seems to be working well.  

* Which, on the topic of working well, caught myself post-pump and I’m filling back out again.  Spending the summer getting lean was a positive move for sure, and definitely set me up to gain, but I was very stringy at the end.  It’s good to look more like how I feel.