Training Log: Entry 3833

AM WORKOUT (0510 Wake Up Via Valkyrie's Alarm)

OPERATION CORNHISTERKUR Phase 2

TACTICAL BARBELL OPERATOR PRO Cycle 3, Week 3, Workout 2

17 chins
17 dips

Various reverse hypers, and work, twists and turns

17 chins
17 dips

Notes:

• This was SUPPOSED to be a 20 minute recovery row. I woke up, got out of bed, went to go pick up my socks off the floor, felt a slight twinge in my back, and then it was like someone shot me with a tranq dart, because I fell back on the bed in agony and couldn't figure up how to get back up. Once again: getting out of bed is a hazard. I'm actually noticing it's the days I sleep in that this keeps happening.

• Thankfully, one of the "nice" things about recurring injuries is you get good at figuring out how to treat them. This is a nerve issue: something is slipping out of place and pressing on it. So I hung from a chinning bar a lot and did a lot of twists and turns to knock whatever it is back into place, and once I was able to load the reverse hyper with some weight, that traction helped get things back into alignment as well. I went from thinking I needed to go to a hospital this morning to now just getting a little wincing pain if I bend over wrong: I'll take it. Sucks I missed out on rowing, but I decided this was going to be a light conditioning week AND that I was going to slide my schedule to the right, so I think Friday will be a rower workout.

• Another contributing factor: weighed in at 81.1kg this morning. Down a kilo from yesterday, second lightest Wed weigh in of the training block, and that's WITHOUT an hour workout ahead of time to generate more sweat. All of my worse injuries have happened when I was my leannest (ruptured ACL, torn bicep, and whatever the hell this is). It makes sense: less fluff to keep the body safe. I need to have some awareness here.

• Tang Soo Do was a decent workout last night. Got in some good hyung practice, and my back was able to move fine then. We have the 90 minute class tonight: I'll see how things go.

Training Log: Entry 3832

AM WORKOUT (0400 natural wake up)

OPERATION CORNHISTERKUR Phase 2

TACTICAL BARBELL OPERATOR PRO Cycle 3, Week 3, Workout 1

17 chins
17 dips
25x90 reverse hyper

PRIMARY MOVEMENT

SSB Front Squat
2x325

SECONDARY MOVEMENTS

Log clean and strict press away
2x5x175
3x4x175

Keg load to platform
1x210
1x215
1x225
1x235
1x240 (attempted a second rep, did not finish)

ASSISTANCE (giant sets)

SSB front rack hold
2x30 seconds x 325

Hanging leg raise
2x10

Band pull apart
2x25

Notes:

• By the end of day yesterday, I was moving painfree and easy. I woke up this morning feeling better but still stiff, and had a few nerve twinges (which, yesterday, the toes in my left foot kept going numb, so something is definitely pinching a nerve). Had a few COAs in mind, with one being just to do a SE circuit and call it good if I couldn't load any weight on my body. Took a long and slow "war up", to ape from simo74 and honestly felt solid on the front squats and "good enough" on the press, so I went for it.

• The front squat matches the past few weeks as far as reps go, but I'm really appreciating the notion of EASE of reps as far as progression goes. Each week this double is getting easier, and if I wasn't in a spot where grinding would put me in a bad way, I may have gone for the triple. It's in my future, and this is what sustainable and slow progression looks like.

• In a similar way, I cut the reps short on the log because I wasn't willing to commit my body in a manner that would secure those 5 reps. Get in the work I can with what I got.

• Switched to singles for the keg load, and just kept adding weight. I think there IS a time for higher rep loading work, but I could tell it was beating the hell out of me, and this close to comp I'll get more out of heavier singles. The rep work will be magic when it's time to gain.

• I'm now about 4 hours removed from the training and I don't feel awesome, but I also don't feel the pain I was in yesterday. I'm sliding my training schedule to the right 1 day this week, to account for yesterday, and it's "easy conditioning week", so I should have even more time to recover.

• Tang Soo Do tonight. Basics and hyungs. Can be a decent workout. I'm going to stay within my abilities.

• Weighed in at 82.1kg. I'm honestly pretty surprised: that's the second lowest Tuesday weigh in I've had this whole cycle, with the lightest being last week. This is after the family meal on Sunday and birthday cake/eating out yesterday. In turn, I'm actually expecting a weight spike tomorrow, despite this being a single meal day, but if nothing else things will be chaotic.

 Training Log: Entry 3831

AM WORKOUT (0700 natural wake up)

OPERATION CORNHISTERKUR Phase 2

TACTICAL BARBELL OPERATOR PRO Cycle 3, Week 2, Workout 6

1 hour of martial arts training (self-directed, hyungs)

Notes:

• Accomplished from 1000-1100, as we are trying to win the hyung challenge and had an opportunity to accomplish some extra ones. Really trying to focus on technique, deep stances and power generation. Felt awesome: like back in the old days training martial arts.

• I don't typically train on Saturdays or consider them training days, but this was intense enough that I'm willing to count it. Otherwise, still got in my 10k steps, chins and dips

 Training Log: Entry 3830

AM WORKOUT (0400 wake up via alarm)

OPERATION CORNHISTERKUR Phase 2

TACTICAL BARBELL OPERATOR PRO Cycle 3, Week 2, Workout 5

PRIMARY MOVEMENT

Log clean and press
2xLog
1x150
1x170
1x200
1x220

SECONDARY MOVEMENT

SSB front squat
5x5x235

Stone of steel load to platform
5x1 minute max reps w/135 (3x7, 1x6, 1x7)

ASSISTANCE Giant Set (rack, abs, BPA)

SSB front rack hold
2x30 seconds x 345

Hanging leg raise
2x10

Band pull aparts
2x25

Notes:

• My back/hips continue to recover, but are still not 100%, and that came into effect on the log. I struggled to get into a strong position to press from, which made the rep of 220 even more significant to me, but I definitely would have preferred a stronger showing. That said, my bodyweight is rock bottom (more to follow), and it dawned on me I'm pressing at least 40lbs more than that over my head...so that's pretty cool.

• Front squats took some doing before they felt good, but after that the depth was bottomed out.

• Went with speed/technique work on the stone, and it was the right call. It's thankfully been cool enough that I could use the stone and not worry about slippage. Supposed to get back over 100 tomorrow though.

• Great night of sparring last night. I shut out one blackbelt twice: 3-0 both times. By the time class rolled around, my hips and back felt ok. First thing in the morning is rough: still quite stiff.

• Weighed 80.9kg this morning. Dropped a full kilo off of yesterday and this is the lightest I've been on a Friday the entire training cycle. I'm at the point where goal is achieved as far as leanness and lightness goes and I've proven whatever I need to prove to myself. This weekend is a celebratory weekend, so I'll enjoy the food, dry out a little afterwards, self-assess, and then start considering maintenance until the comp/cruise before I start building again.

Training Log: Entry 3829

AM WORKOUT (0430 wake up via alarm)

OPERATION CORNHISTERKUR Phase 2

TACTICAL BARBELL OPERATOR PRO Cycle 3, Week 2, Workout 4

17 chins
17 dips

4 Prowler sprints, high handle, 90lb load

17 chins
17 dips

Notes:

• Times were 45, 45, 52 and 72 seconds. Caught prowler flu on the 4th sprint, so shut it down at that point. This is slower than last week, but I expected that with how overtaxed and underweight I am. I was more just delighted to be able to sprint at all, and to get the conditioning effect I was after.

• I am certainly doing BETTER as time goes on, but it's amazing just how much I beat myself to hell to get to this point. 7 hours of driving, then a martial arts tournament with lots of sitting on the floor, then 7 hours of driving, then straight into heavy keg loading: bonehead play. I'm planning on doing speed/technique work for my loading tomorrow to help out there. But I'm pleased that things are recovering and my IT band is no longer forcing me to consider elective surgery to have it removed.

• Sparring went well last night. Got to spar against 3 black belts, defeating 2 (going 3 and 0 against one) and going 2:3 against our most senior one. Lotta matches in general, big bracket, and was still able to move well despite myself. The martial arts are actually helpful in opening the movement patterns back up: gets me limbered up and fluid. Got another class tonight, and we're looking toward Saturday as well.

• Weighed 81.9kg this morning. Big jump, but with 2 meals and a heavy focus on getting my hydration sorted, that's expected. This is the longest I've gone without seeing 82kg on the scale, making this week my lowest weigh in week. I am excited at the prospect of reversing course soon enough and getting back on the gain train. Gotta lot of meat in the freezer to get through. All that said, I find I enjoy my fasting days more than my multiple meal days at this point. I feel like I'm "doing" more when I fast, and it's just been nice on my digestion. The large/unrestricted meal at the end of the day feels rewarding as well. But breakfast is also a nice incentive to get through a training session, so pros all around

Training Log: Entry 3828

AM WORKOUT (0400 wake up via alarm)

OPERATION CORNHISTERKUR Phase 2

TACTICAL BARBELL OPERATOR PRO Cycle 3, Week 2, Workout 3

SECONDARY MOVEMENTS

Log clean and strict press away
3x5x165

SSB front squat
3x5x235

PRIMARY MOVEMENT

(5) Texas Deadlift Bar Mat Pulls
Nope

ASSISTANCE

Axle curls
3x5x106

Notes:

• Lower back is overtaxed. Done this before. I imagine I was trying to work around my IT band and shifted weight onto the lower back to make it happen on the keg loading, and I'm feeling the effects. I'm not injured, but DEEPLY sore: the kind that lives in your soul rather than just your body. I DID attempt to use my Spud Gateway Gear briefs, and they helped me get through the final warm-up, but when I set up for the workset I could tell that, though I COULD get in some reps if my life depended on it, it would also shorten my life to do so.

• Made this an ad hoc light workout in turn, got in some good reps, and stretched out the back best I could.

• Last night's Tang Soo Do sparring went well enough. Got through 2 rounds in the opening bracket, faced off against the Valkyrie, took an L, won the redemption bracket, came back to face her again. Was moving around pretty well: we'll see if tonight can be the same.

• Weighed 80.3kg this morning, which is a significant drop from yesterday and the lightest I've weighed on a Wed all cycle, especially given how not significant this morning's workout was as far as sweat accumulation goes. We're celebrating a birthday this weekend, so I'll still employ some strategic fasting to account for nutrition debauchery, but after this I think I can transition more toward a maintenance mode leading up to my comp/cruise.

Training Log: Entry 3827

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

OPERATION CORNHISTERKUR Phase 2

TACTICAL BARBELL OPERATOR PRO Cycle 3, Week 2, Workout 2

17 chins
17 dips

FOBBITS on rower w/Niahanchi Cho Don

• 2 minutes rowing

• 1 Niahanchi Cho Don

• Repeat for total of 20 minutes

Notes:

• Getting out of bed this morning, my back seized up momentarily. I'm thinking that those keg loads are taking more than they are giving, and I may be reaching the point of leanness where performance is getting impacted. But this can also be some post-travel/competition silliness manifesting. My IT band was far more serviceable, and I was able to move in and out of a sitting position without employing blasphemy, so I got that going for me, which is nice.

• I was moving slower today than usual as far as time on the rower was concerned. I normally get about 14:10 row time, but today finished up sub 13:00, which meant I was spending more time on transitions and on the hyung itself. The latter part checks: I got some feedback to slow down on it and make each move intentional, so it manifested here. Still, when I pushed the rower for that 3100m distance, I got that done in a shorter time than usual, which speaks to me that the intensity on the rower was where I wanted it to be.

• Finally getting a break from our heat wave for the next few days. Will pick back up on the weekend, but it means that walking and Tang Soo Do will be far less miserable. On that note, it's sparring week, with our first class tonight, and the Valkyrie expressed interest on attending Sat as well, so we may get 4 days of sparring this week.

• Weighed 81.1kg this morning, which is the biggest jump I've seen between a Mon and a Tues, but with Mon having a very light carb load and being a post travel day, all sorts of variables are in play here. Still lightest and leannest I've been in a while, and my daily chins/dips are reflecting that, as they're far easier than usual.