Training Log: Entry 3595

AM WORKOUT (0400 wake up via alarm)

TACTICAL BARBELL MASS PROTOCOL GREY MAN

Operation MILO Cycle 1, Week, 3, Workout 5

MAIN CLUSTER

Buffalo bar squat (low bar)
5x3x332

Axle strict press from rack
5x3x156

SUPPLEMENTAL CLUSTER

(3) Incline DB bench
4x8x65s

DB row
4x8x125

GHRs
4x8x40lb vest

ASSISTANCE

GHR sit ups
3x10

Chins throughout workout

Notes:

• 2 min rest on main cluster, 1 min for rest

• Stayed up late last night. We had tickets to see Penn and Teller live. My kid actually got called up on stage to help with a trick. Totally worth it. But it meant I came into the workout dragging.

• Set the bar lower on my back for this one. There’s a relationship between how low on my back I set the bar and how good my right knee feels, as I trade off knee flexion with hip flexion at that point. I did the first workout of the week with higher bar placement: maybe I’ll make that a thing I do moving forward. Workout 1 higher bar, workout 2 lower bar. The tradeoff with the lower bar is that it places more stress on my forearms.

• On that note, I’m thinking the prudent choice is to do 3-6 week cycles with the buffalo bar, then switch to SSB or SSB front squats for the 3 weeks of specificity or operator. Mixing things up, getting stronger and getting less beat up.

• Incline benching is feeling stronger. Wonder if I just needed to relearn the movement.

• Got our Tang Soo Do belt test tomorrow, so I’ll most likely not do the stone work. The tests tend to run for 2.5 hours in full uniform in the summer, so they’re a workout.

• Last night’s keg carry was 196lbs.

 Training Log: Entry 3594

AM WORKOUT (0355 natural wake up)

TACTICAL BARBELL MASS PROTOCOL GREY MAN

Operation MILO Cycle 1, Week 3, Workout 4

“GO RUCK YOURSELF”

Treadmill walk w/20.4lb tac vest

Speed: 3.5mph
Incline: 4.0
Distance: 5.25 miles
Time: 90 minutes

Notes:

• This felt much better than last week. Far less awareness throughout the process: was able to just shut off my mind and go for a walk. Right calf is kinda bunched up and crampy: most likely dehydrated.

• Took my Thursday weigh in at 80.8kg, which is a 2kg drop from Tuesday but also a .2kg increase from last week, so I’m moving in the right direction, slowly but surely. It is nuts given the sheer volume of food I’m eating. It times out well, as my kid is now walking to school vs my driving them there, because my breakfasts are taking longer to eat these days and I’m making use of the extra time. I remember having a similar issue with Deep Water: you just run out of time to eat all the food you need to eat.

• Tang Soo Do was an ok workout last night. Nothing too strenuous, but got the heart rate up. Which, speaking of, still clocking in around 37-39 for RHR.

• Keg carry weight yesterday was 195lbs. 20lbs up from the start of this process.

 Training Log: Entry 3593

AM WORKOUT (0400 wake up via alarm)

TACTICAL BARBELL MASS PROTOCOL GREY MAN

Operation MILO Cycle 1, Week 3, Workout 3

MAIN CLUSTER

Axle bench press
5x3x241

(4) Texas Deadlift bar mat pulls
12+5+5x440/200kg

SUPPLEMENTAL CLUSTER

Lever belt squat
4x8x227.5

Dip/axle curl superset
4x8x65/73

ASSISTANCE

Reverse hyper/standing ab wheel superset
3x15x320/3x10

Chins throughout workout

Notes:

• 2 minutes rest between bench, 1 min for rest of workout, 12 deep breaths between pulls on mat pulls

• Unlike last week, my knee wasn’t feeling super awesome before this workout, but just the normal amount of discomfort. But, in turn, my mat pulls felt much stronger this week compared to last week. Interesting how that works out.

• Lever belt squats were quite challenging. I want to bring back something to reach out and hold onto to help keep my posture upright. I’ll have to remember that next workout.

• Dips were challenging as well. Weights seem well dialed in for this workout in general.

• Keg carry yesterday was 193.5lbs. Tang Soo Do wasn’t too terribly challenging of a workout. We have one more class tonight, then skipping Thursday’s class and our belt test on Saturday.

 Training Log: Entry 3592

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

TACTICAL BARBELL MASS PROTOCOL GREY MAN

Operation MILO Cycle 1, Week 3, Workout 2

“ROW ROW ROW YOUR BLOAT”

21 minute low intensity row

Notes:

• Just getting in the work here. Keeping intensity low and recovering from training. Body feeling pretty good. This tends to make my hips ache a little, just because it’s a lot of sitting for 1 time.

• Didn’t weigh in yesterday, since it was weird schedule wise. Weighed in this morning at 82.8kg Quite a jump, but I don’t normally do Tuesday weigh ins, and I ate out quite a bit, so I’m not going to consider it a relevant datapoint.

• Tang Soo Do tonight. Family seems healthy enough that we should be able to make it.

 Training Log: Entry 3591

AM WORKOUT (1145, day off work)

TACTICAL BARBELL MASS PROTOCOL GREY MAN

Operation MILO Cycle 1, Week 3, Workout 1

MAIN CLUSTER

Buffalo Bar Squat
4x3x332

Axle strict press from rack
4x3x156

SUPPLEMENTAL CLUSTER

(3) DB incline bench
4x8x65s

DB row
4x8x125

GHR
4x8x40lb vest

ASSISTANCE

GHR sit up
3x10

Chins throughout workout

Notes:

• Took the day off work, slept in and got this knocked out with the kiddo and Valkyrie had lunch.

• Heaviest week and fewest reps, it moves fast. 2 minutes rest between sets on main cluster, 1 minute for everything else.

• Went without weight on the sit-ups. I get a better ROM that way.

• Putting the bar pretty high on my back for the squats for as long as I can get away with it.

• Really trying to focus on pulling with my back on the rows. Could feel my right elbow being a little sensitive, so I’ll keep an eye on that.

• Already did my keg carry today, 192.5lbs.

 Training Log: Entry 3590

AM WORKOUT (0900)

TACTICAL BARBELL MASS PROTOCOL GREY MAN

Operation MILO Cycle 1, Week 2, Workout 6

EMOM Stone of Steel over bar
>10 minutes
>160lb stone
>50” bar
>4 reps on first 2 rounds, 3 reps for remainder

Notes:

• Very first round my lower back felt stiff, but after that came back into my own. Really getting a solid conditioning hit out of this. Nice to let the weight be a little lighter.

• Also got in some general activity today with lawn care and my morning push ups and squat

 Training Log: Entry 3589

AM WORKOUT (0400 wake up via alarm)

TACTICAL BARBELL MASS PROTOCOL GREY MAN

*Operation MILO* Cycle 1, Week 2, Workout 5

MAIN CLUSTER

Buffalo Bar Squat
5x6x312

Axle strict press from rack
5x6x143

SUPPLEMENTAL CLUSTER

(3) Incline DB bench
4x10x60s

DB row
4x10x115

GHR
4x10x20.4lb tac carrier

ASSISTANCE

GHR sit ups
2x10x20.4
10xBW

Chins throughout workout

Notes:

* 2 minutes rest between main cluster work, 1 minute between supplemental/assistance

* Implemented my plan of doing 5 sets for the main work on this workout compared to the 4 on Monday, allowing for progression between the two workouts

* I honestly wasn’t feeling too awesome coming into this workout, but I performed well. Kiddo was sick earlier, Valkyrie has been down for a few days, there’s a chance that I may have something, or it could just be the stress of keeping all the plates spinning while the family is down.

* I realized in the middle of this workout that I completely biffed Wednesday’s workout. Along with doing too many reps on the main work, I did too few on the supplemental work: sets of 8 instead of 10. I jacked up that whole thing, but thankfully that’s my once a week workout. I can recover next week.

* Shucked off the vest for the final set of sit ups. Really want to focus on getting the abdominals to contract vs letting the hip flexors take over.

* Scrubbed TSD last night, but we should be good for next week.

* Keg carry weight yesterday was 187.5lbs.