Training Log: Entry 3710

AM WORKOUT (0400 wake up via alarm)

TACTICAL BARBELL OPERATOR Week 5, Workout 1

MAIN WORK

SSB Front Squat
5x5x265

ALTERNATE w/

Axle strict press from rack
3x5x183
4x183

Chins between sets

CONDITIONING

3 rounds of 150lb sandbag medley (2 trips each round)

ASSISTANCE

GHR sit ups
3x10

Notes:

• My training motivation continues to decline. I observe this trend in my “non-building” blocks of training. Jamie Lewis discussed this as the advantage of bulking: you’re motivated to train because you want to put all that food to use. I had a pseudo version of that, since our family meal was last night and I had enough motivation to put all of that to some use. But the weekend wasn’t quite as restful as I anticipated, as the puppy was a bit of a handful.

• I was curious how this workout was going to go when I looked at the weights listed. I was honestly quite pleased with the press, despite not completing 5x5. 3x5 is still within specs. I misgrooved a few reps, which resulted in an energy leak. I cut out the push presses to allow for enough recovery between sets to perform. Ultimately, this is just a great showing for me as far as recent performances go, and I’m strict pressing the comp weight for sets of 5.

• Squats weren’t quite as smooth as last week, but still better than usual. Some reps were 2 parters and some were clean throughout.

• The front squats clearly had a fatigue impact on me when it came time for the medley, and rather than groove slow reps, I just cut the rounds short. Still tried to focus on a good strong pick.

• Weighed 85.3. I actually called that before I stepped on the scale, down to the decimal. I’m gaining some good body awareness. This is a slight uptick from last week, but the post carb weigh ins are a wildcard.

• Got in a 1:15 hold last night. Did a good job getting in steps for the weekend as well.

 Training Log: Entry 3709

AM WORKOUT (0900)

TACTICAL BARBELL OPERATOR Week 4, Workout 6

“Axle Grace”

Time: 3:54

Notes:

• This is a regression from last week, but an improvement on the previous 2 performances before that. I’m in a different state of fatigue due to my schedule, and it was painful cold in the garage, to the point that my lungs hurt from breathing in. I felt strong, but it was tough getting a grip with my hands going numb.

• Also got in my steps, and a 1:00 hold. Honestly hard to fight the urge to train MORE, but I gotta keep the eye on the prize, especially in a compromised state of recovery.

 Training Log: Entry 3708

AM WORKOUT (0400 wake up via alarm)

TACTICAL BARBELL OPERATOR Week 4, Workout 5

MAIN WORK

SSB front squat
5x5x230

ALTERNATE w/

Axle strict press from rack
5x5x161+1 push press per set

Chins between sets

CONDITIONING

3 rounds of 150lb sandbag medley

ASSISTANCE

Lateral raise dropset
35x10, 35x5, 35x2.5, 35xEmpty Hands

Band pull aparts
35

Notes:

• By Friday, I don’t want to train any more, but knowing that it IS Friday and training is what stands between me and Friday night with the family is strong enough motivation. Having an awesome breakfast to look forward to post training also helps.

• Knees were a little stiff coming into this, but by the end I found those smooth reps again. I attribute it to activity in Tang Soo Do last night. We had some lunges and tuck jumps, along with LOTS of forms work, and my knees held up the entire time. Good sign all around.

• These were some of the best picks I’ve had with the sandbag. The practice is paying off.

• Got in a 1:33 hold last night. New PR. Seeing trends moving upward. Should see some payoff in the Hercules Hold.

• Weighed in at 83.7kg. More accurate weight compared to yesterday.

I just re-checked my competition and they bumped the carry medley WAY heavier than before. From 150lbs to 225lbs on the sandbag and Iron cross. It’s a toss up, because the press is lighter for the masters class but the carry is lighter on the 80kg class. There’s no competition in the 80kg class so far, whereas just 1 other guy in the Masters.

Ultimately, this is a charity comp, so either way isn’t a big deal. But I’ll have some room to maneuver. And I’ll keep my eyes out to see if more competition signs up.

 Training Log: Entry 3707

AM WORKOUT (0355 wake up via alarm)

TACTICAL BARBELL OPERATOR Week 4, Workout 4

“GO RUCK YOURSELF”

Treadmill walk w/45lb vest

Speed: 3.5 mph
Distance: 5 miles
Incline: 4.0
Time: 1hr 25min 40sec

Notes:

• Finally broke out the 45lb vest again. I’ve been hiding from it, but it honestly wasn’t terrible. Getting me in better shape for my 10 mile race in Apr.

• Left foot starts out upset but gets better as time goes on, which is the opposite of how it went in my old shoes, so that’s a good sign. Nose breathing the entire time. Have to make sure not to clench my jaw.

• In general, it wasn’t a terrible ruck, but I was pretty wiped out when it was done. I actually attribute it to Tang Soo Do last night. The 90 minute Wednesday classes are becoming wonderfully challenging. I actually get a taste of how I used to train in my 20s doing Muay Thai, as we can push the intensity a little more. But, in turn, I’m also now twice that age and don’t bounce back quite as well, and stacking that on top of the ruck seems to be interestingly exhausting. Still did a lot of jumps and my knees held up well, which is leading me to believe I should start including jumps in my training again.

• On the note of TSD stacked on the ruck, I weighed in at 81.4kg this morning, which is a substantial drop that I attribute primarily to water loss. All that said, on 6 Jan I weighed in at 89.1kg, so if I were to do an informercial for my “Red Meat and Black Coffee” protocol, I could claim that you can lose 7.7kg/17lbs in 23 days. Which also goes to show watery shenanigans, because my weight was artificially inflated from travel at the start and reduced from sweating here at the end.

• All THAT said, I’m going to keep an eye on things and be ready to pivot. I may reduce coffee fasting to 1 day per week, and this is making me think my timeline to begin gaining again has become accelerated and will start immediately post comp vs having a 3 week run of Operator Pro. As always: Chaos is the Plan.

 Training Log: Entry 3706

AM WORKOUT (0358 natural wake up, 2 min snooze)

TACTICAL BARBELL OPERATOR Week 4, Workout 3

MAIN WORK

SSB front squat
3x5x230

ALTERNATE w/

Axle strict press from rack
3x5x161+1 push press rep per set

(3) Texas Deadlift Bar Mat Pulls
17x425

ASSISTANCE

Circuit of reverse hyper/standing ab wheel/band pull aparts

3x15x360/3x10/3x33

Axle curls
60 unbroken

Band pushdowns
60

5 minutes of pacing

Notes:

• This has become my favorite day of the program, simply because it’s so short and focused. It’s my reward for training Mon and Fri: I get to do just 3 sets for the squat and press, and 1 big deadlift set.

• These were the best feeling front squats in a LONG time. Knees were just buttery smooth hitting depth: no 2-part squat. Just sink to the bottom.

• Major victory today is that I did NOT blow up my hip on the deadlift set. I don’t consider myself a pessimist, but I had basically made peace with the fact that I was going to do that EVERY deadlift day, and it was just a matter of recovering in time for the next one. I DID lose 2 reps, and I caught myself coming down uneven, but much better to be able to walk away than limp. And this was still a high effort set, because it was like getting hit with a bomb when it was over. I wheezed and staggered my way through the assistance work and used some extra time just to get in some pacing steps.

• We did a lot of jumping last night in Tang Soo Do and my knees felt awesome. My instructor is really taking note in how much better I’m moving now. Physical therapy really just changed the game for me. We have a 90 minute class tonight.

• Weighed in at 84.3kg this morning. I’m seeing similar trends from last week. Going to keep on with the protocol and not make any changes and see how next week goes. My weight belt continues to fit better, so I’m seeing changes irrespective of scale readings.

• Got in a 1:15 hold last night.

 Training Log: Entry 3705

AM WORKOUT (0515 wake up via Valkyrie’s Alarm)

TACTICAL BARBELL OPERATOR Week 4, Workout 2

“SPEED/ENDURANCE LADDERS” on rower

• 400m row

• 40 seconds rest

• 300

• 30

• 200

• 20

• 100

• 10

• 100

• 20

• 200

• 30

• 300

• 40

• 400

• and back down to 100 again

Notes:

• This is the “advanced” version, where you just keep doing ladders. I like it. I need to really have the discipline to give it my all and not dog it on the rowing, but the skillset it is developing is valuable.

• Got in a 1:15 hold last night. My average is improving.

• Coffee fasting this morning. Nice to come back to it. I’m enjoying the time away from eating to have a break from digesting.

• Weighed in at 84.9: same as yesterday. Good sign. My clothes are fitting better, to include my weight belt.

• Tang Soo Do tonight. It’s basics week, and our chance to get our final stripe so we can test for new belts in Mar. Doing so will put the Valkyrie and I 2 belts away from testing for black, and the kiddo 3 away. Our instructor keeps talking about WHEN we test, rather than if. It’s pretty awesome how far we’ve come.

 Training Log: Entry 3704

AM WORKOUT (0400 wake up via alarm, rough night of sleep)

TACTICAL BARBELL OPERATOR Week 4, Workout 1

MAIN WORK

SSB Front Squats
5x5x230

ALTERNATE w/

Axle Strict Press from rack
5x5x161+1 push press rep per set

Chins between sets

CONDITIONING

3 rounds of 150lb sandbag medley

ASSISTANCE

GHR sit ups
3x10

Notes:

• Really wasn’t super jazzed to train this morning: had some restless sleep. However, knowing I had an awesome breakfast waiting for me motivated me. One of the perks of this coffee fasting strategy: it makes the weight training sessions worth waking up for. I, historically, struggle with motivating during non-gaining training blocks, because I don’t feel like I’m “building” anything with the training compared to when I’m actually growing.

• Squats moved very smooth, and each day my knee gets better and less pain. I’ve noticed that my cycles with front squats tend to go this way, so I’m curious if it will continue when I get on back squats during Mass Protocol.

• I was moving slow on the conditioning toward the end, but focused on fast feet during the early rounds.

• Weighed in at 84.9kg. Good showing on a post-carb up weigh in.

• Got in a 1:18 hold last night. I have to start singing different songs in my head now, because I was learning how to pace myself off the old one, and it was preventing me from really digging deep.