Training Log: Entry 3721

BRIDGE WEEK

PM WORKOUT (1400)

15 rounds of Armor Building Complexes, EMOM, with 10kg bells

4 mile easy run

Notes:

• It’s the start of the bridge week, and also a holiday, so I slept in, had another weekend style breakfast, and joined in with the family on the ABF. Used the Valkyrie’s bells during her downtime on the EMOMs. It actually felt tonic on my hurt shin/knee, which was nice. Immediately afterwards, joined the better half for a run. Kept it leisurely: definitely passed the talk test. Was a good test of my new shoes and how my knees would hold up. Things seem promising.

• Family meal tonight was spaghetti with piedmontese meat sauce, some buttered sourdough toasted in ghee, and then 2 of the Valkyrie’s cookies and a homemade banana bread muffin, all with some local raw honey.

• I am in a real good mental state, because I’m just one day into the bridge and already excited to get back to training. I REALLY want to get to building again, but I’m thinking that 3 more weeks of Operator pro makes the most sense. It means gaining all the way up to my cruise in May, which I can then continue feasting there and then kick into the summer on another bout of Operator to lean out. I’m thinking, with that one, if I don’t have a competition on the horizon, I’m going to do something I’ve been promising myself for a while and make it a Crossfit/WOD based run of Operator.

• Getting in the daily holds still. Curious how it will pay off for the Heracles hold.

 Training Log: Entry 3720

AM WORKOUT (0900)

TACTIACL BARBELL OPERATOR Week 6, Workout 6 (final workout)

“AXLE GRACE”

136lb axle, floor to overhead 30 times

Notes:

• This is a 3 second PR for the training cycle. Feeling lighter, leaner and lethal (Thanks Donnie!), and setting the mats a little further ahead meant I stopped running into the garage door motor.

• Press returned quick from the top and the cleans were explosive for the most part. Caught a few on the chest vs the rack, but I’m pleased and feel ready for my comp.

• This is the final workout of the training cycle. Bridge week next week, and then I’m deciding between 3 weeks of Operator Pro or going straight into mass protocol. I have 13.5 weeks until my next cruise, so it’s basically 3 weeks of Op Pro, 6 weeks Grey Man , 3 weeks Specificity, or lead with Grey man and finish with Op Pro. Somewhere in April will be a 10 mile race, so that’s something. I am excited at the prospect of growing and eating again, but I also know I already have the momentum going with Red Meat and Black Coffee and might just chase it to it’s logical end.

 Training Log: Entry 3719

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

TACTICAL BARBELL OPERATOR Week 6, Workout 4 part 1

Sandbag medley

3 rounds w/150lb bag

PM WORKOUT (1240)

PART II

SSB front squats
4x2x290

ALTERNATE W/

Axle strict press from rack
3x2x203
1x203

Chins w/1min rest
18,10,8,8,8

Notes:

• Today was a weird day schedule-wise. Since I knew I had a half day, I slept in and got the carries done, because they’re a quick workout. I got home and got the majority of the rest of the workout done while waiting for the treadmill repair guy to show up. He came in right before my final set of presses, so I finished that out after they left. Since I wasn’t warmed up any more, I about blacked out on the first rep, so I called it at that point. Honestly pretty pleased I can press 203 for a strict single cold.

• My right shin still hurts from last week, but those front squat reps were deep. I actually chuckled at “All Time Low” was playing during the set.

• Shaved off the chins between sets to make the workout move faster, so tried to make some up at the end. Also opened up with a set of 18.

• My lower back was STIFF going for the bag this morning (video is out of sequence btw, just for the sake of convention). My schedule is a little nutty, so hitting this workout after a deadlift PR was unique.

• Weighed in at 83.7kg this morning. When I first stepped on the scale, it said 80.9, which was unexpected and led me to step back on and get 83.7 more consistently. Something to track. But bodyweight continues to trend downward, per the goal.

• Tang Soo Do was not very intense last night. We’ll see how tonight goes.

 Training Log: Entry 3718

AM WORKOUT (0400 wake up via alarm)

TACTICAL BARBELL OPERATOR Week 6, Workout 3

MAIN WORK

Deadlift
14x425

Unscripted moonwalk

ASSISTANCE WORK

Circuit of standing ab wheel/reverse hyper/band pull apart
3x10/3x15x360/3x33

Axle curls
53 unbroken

Band push downs
60

5 minutes cooldown pacing

Notes:

• 10 reps was my previous PR with that weight on deads. Came in wanting 15, but being at peace with 12. 14 was a nice compromise. The second rep was a bit too controlled, and I think if I blew that one out of the water it may have had a downstream impact for one more rep, but I am over the moon with how this went. Primarily because I’m not hurt coming out the end of it, and I definitely gave it an effort. It’s been a few years since I hit the etch-e-sketch and started back from ground zero, and I’m feeling like a much healthier version of my old self these days. Still got some hope to grow.

• All that said, I was strategic with this workout, knowing it was going to take a peace of my soul with it, so I made this week a Fighter vs Operator week, with plans to only squat and press twice and have this day be only a deadlift day. I allotted myself to do whatever assistance work I wanted to do afterwards, and it wasn’t much. I was blown away and just getting in a small pump.

• Weighed in at 83.8kg, exact match of last week’s Wed weigh in. Got in a timed hold of some amount yesterday.

• I was naughty in Tang Soo Do. We did a drill at the start where one person was in the middle and 4 attackers stood at all cardinal directions, each assigned a random number. The attacker would engage the person in the middle with any sort of attack, and it was up to the defender to defend. Since most folks there have only trained in Tang Soo Do, those were the attacks they used. I chose wrestling and, predictably, few people had a defense against it. I took down both of our black belts with a combination of thai clinches and single legs, and sprawled/gator rolled the bigger one. And when I was in the middle, after having experienced that, few people wanted to actually get close enough to engage me. At one point, both black belts were teamed up against me, and I managed to take one to the ground while warding off the other. I also ended up in a situation where I was teamed up against by a black belt and a smaller female partner, and I totally spun her around and grabbed her by the shoulders to use as a human shield against the other. 

• We’ll have another class tonight. My knees are a little sore from grappling on a non-grappling mat, but nothing insurmountable.

 Training Log: Entry 3717

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

TACTICAL BARBELL OPERATOR Week 6, Workout 2

“SPEED/ENDURANCE LADDERS” w/rower (easy)

400m row
40 sec rest
300m row
30 sec rest
200m
20 sec
100
10
100
10
200
20
300
30
400

Notes:

• Monday is my favorite night of the week, because I get to sleep in and wake up next to my Valkryie. However, I am finding it harder and harder to find the motivation to to this workout as a result, which is funny given how short it is. In truth, I feel like it’s the lukewarmness of it. It doesn’t blow me out of the water, so I wonder “why bother”, which is, of course, a juvenile mentality, but I like to say that I’m not 40 years old: I’m 19 with 21 years of experience.

• Having said that, this was the best output I’ve had on this particular workout, and I noticed last week that I was moving explosively there too, so things are improving and I’m becoming more of an athlete again. I’m doing the easy variant, since this is the hard week of training, but in turn I was able to put a lot of myself into the workout. My hips also felt alright going on the rower first thing in the morning.

• Weighed 84.7kg this morning, still showing very slight progression in bodyweight loss. Part of me wonders if I’m set up for a “whoosh” at this point. Also got in a timed hold last night, and was able to get 10k steps by pacing while flossing right before bed. None of the steps I get at work ever register, since I don’t wear my watch there, so this becomes an even bigger victory.

• Tang Soo Do tonight. It’s one-step week, so not the most intense of exercise.

• Whole family finished up this week’s rotation of ABF last night getting in 60 presses total. Cool to see the growth happening.

 Training Log: Entry 3716

AM WORKOUT (0359 wake up via dog)

TACTICAL BARBELL OPERATOR Week 6, Workout 1

MAIN WORK

SSB front squats
4x2x295

ALTERNATE w/

Axle strict press from rack
4x2x203+1 push press on last 3 sets

Chins between sets

CONDITIONING

3 rounds of 150lb sandbag medley

ASSISTANCE

GHR sit ups
3x10

5 minutes cooldown pacing

Notes:

• Was contemplating sleeping in a little, since this workout runs shorter with the reduced reps and sets, but my pup climbed on my face at 0359 and that convinced me to get up. Felt a little weak in the warm-ups, but once I got under for the top sets I was feeling sharp.

• This was just a solid effort all around. Pleased with the weights being moved. Glad I could bring back some push presses: had enough juice for them.

• Got in sets of 8 on chins during the workout and opened with 18 and sets of 5 in the warm-up.

• The medley has me more and more exhausted, as I approach it with more and more fatigue. Now that the weights have moved up so much in the competition, I’m less concerned with my performance on it, as I imagine it’s just going to be a slog. But I still like picking stuff up and moving with it.

• Got in a 1:13 hold yesterday.

• Weighed in at 84.8kg this morning. This is, technically, my lightest Monday weight in since starting Red Meat and Black Coffee. Doing it after some Superbowl debauchery is pretty cool.

 Training Log: Entry 3715

AM WORKOUT (0900)

TACTICAL BARBELL OPERATOR Week 5, Workout 6

“AXLE GRACE”

Notes:

• Time was 4:02. This is a regression. Had some factors working against me, biggest being that I kept hitting the garage door motor at the top of the rep. Felt strong, knee is doing ok despite the swelling.

• Got in a 3 mile walk with the 20.4lb vest as well. And a timed hold yesterday of 1:18.