Training Log: Entry 3811

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

OPERATION TACTICAL SLEIGHBELL

TACTICAL BARBELL MASS PROTOCOL Grey Man, Cycle 3, Week 1, Workout 4

"ROW ROW ROW YOUR BLOAT"

16 chins
20 minute recovery row (4175m covered)
15 chins
15 chins

Notes:

• Leaning into this mass building phase and keeping the conditioning within specs. With the weather being cooler, I'm also enjoying spending more time sleeping next to the Valkyrie, and she's had a rough time adjusting from daylight savings, so opted for another morning of sleeping in and getting in 20 minutes on the rower. Woke up feeling sore enough that a recovery row was just what the doctor ordered.

• Soreness is predictably from the heavy pulls from yesterday, but I actually think 20 minutes of ABCs EMOM per ABF workout 14 played a role as well. Family is crushing it. Also got in some throws last night. I feel as though I'm getting a little better at it.

• Tang Soo Do on the schedule for tonight. Basics/Hyungs, potential for a decent workout. We're testing next week, so it's a good review. And we've been doing our physical testing requirements each class, so I've been getting in a little extra activity.

• Weighed in at 82.8kg this morning. Double meals working. My guts actually got pretty upset yesterday: I'm thinking the turkey breast I had leftover may have been a touch undercooked. Just employing the Nietzsche approach to fitness.

Training Log: Entry 3810

AM WORKOUT (0400 wake up via alarm)

OPERATION TACTICAL SLEIGHBELL

TACTICAL BARBELL MASS PROTOCOL Grey Man, Cycle 3, Week 1, Workout 3

MAIN CLUSTER

Axle bench press
2x8x241
6x241
5+3x241

(5.5) Texas Deadlift Bar Mat Pulls
9x455+chains

SUPPLEMENTAL CLUSTER

Lever belt squat
4x12x260

Dips
4x12x55

Axle curls
Misload x 6
2x12x78
10+2x78

ASSISTANCE

Reverse hyper 2x15x145 into 2 rounds of ab triad

Notes:

• Sleep last night was weird. We got to bed early, I woke up at 2230 and thought I had slept all night, then got up again at 0335 and thought I'd just end up dozing until the alarm went off, alarm went off while I was in the middle of a dream and some DEEP sleep, and I quite frankly did NOT want to train. I was downstairs in the middle of changing in my workout clothes STILL trying to talk myself out of it. Wanting to have the night with my family and knowing we're doing ABF workout 14 was about the only thing that compelled me to get this done. And then it turned out to actually be a pretty good workout.

• I'm pleased with the bench. Since this is the last cycle of Grey Man, I'm pushing the numbers, and will most likely reset the maxes for the next run to give me some runway. It was heavier than is appropriate, but the kind of weight that will make me grow.

• What I'm really pleased with is the mat pulls. Last time I approached this BAR weight, it was "strength miracles" every workout trying to break it off the mats. Today, I felt surprisingly strong and got after it. I also made it harder for myself, because I discovered that only one side had 6 mats, the other had 5. Next week, I'll make it an even 5. I also stopped the set before pain set in, which has been good for longevity.

• No idea what I was thinking with the initial curl loadout. Not even sure what it was meant to be. But I figured it out for the rest of the workout.

• Tang Soo Do was an ok workout last night. Lots of hyungs and basics.

• Weighed 82.4kg this morning. Brought back midweek breakfast, since I don't have any feasts to account for.

Training Log: Entry 3809

AM WORKOUT (0505 natural wake up)

OPERATION TACTICAL SLEIGHBELL

TACTICAL BARBELL MASS PROTOCOL Grey Man, Cycle 3, Week 1, Workout 2

"ROW ROW ROW YOUR BLOAT"

15 chins
20 minute recovery row (4160m covered)
15 chins
15 chins

Notes:

• That bridge week has resulted in marked improvements on rowing output even during recovery efforts. And, in turn, my body is feeling pretty good despite the blitz that is day 1 of Grey Man from yesterday.

• Guts are a little pissed at me, probably from the wild week I threw at it last week, on top of absolutely gorging myself last night.

• Which makes weighing in at 81.9kg even wilder. Bodies be weird. We did get in ABF workout 13 last night (3 rounds of 2-3-5-10 on presses), but otherwise no significant activity.

• Tang Soo Do tonight. It's basics week, which can be a good workout.

 Training Log: Entry 3808

AM WORKOUT (0400 wake up via alarm)

OPERATION TACTICAL SLEIGHBELL

TACTICAL BARBELL MASS PROTOCOL Grey Man, Cycle 3, Week 1, Workout 1

MAIN CLUSTER

Buffalo Bar Squat
4x8x342

Axle strict press from rack
8x153
7x153
4x153
5x153

SUPPLEMENTAL CLUSTER

(3) DB incline bench
2x12x70
2x8x70

DB row
4x12x140

GHR
4x12x50

Notes:

• Back after the bridge week. The squats went better than I'd expect, but also completely killed me and took the wind out of my sails on the press. BECAUSE I've arranged Grey Man such that I get to repeat Monday's workout on Friday, I decided to not push harder than I needed to for today, with a goal to eclipse this performance on Friday. I'll use rest pause as needed.

• This cycle of Grey Man is especially relevant because it's the real "progress" cycle. I walked my maxes back 1 cycle when I started, so that meant I started 1 cycle behind, I advanced to where I was previously, and THIS cycle is the advance beyond that. Which shows the system working. Slow and steady.

• Cut out ab work due to time. Was taking a little longer on the work sets.

• We've got ABF workout 13 today: cleans and presses. Our favorite day. The Valkyrie has expressed how much she doesn't care for the actual ABCs, and I brought up the idea of my "2 movement" protocol of Viper presses and prowler pushes. I may be able to get my N=1 experiment yet!

• Weighed in at 82.4kg. With this week/weekend of full on feasting, I'm pretty surprised by that number, but it means we get to continue feasting, so that's awesome.

Training Log: Entry 3807

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

OPERATION TACTICAL SLEIGHBELL

TACTICAL BARBELL MASS PROTOCOL Bridge Week, Workout 5

"ROW ROW ROW YOUR BLOAT"

15 chins
20 minute recovery row (4120m covered)
15 chins
15 chins

Notes:

• A week of getting up and hitting the rower first thing in the morning has demonstrated improved technique, fitness and output on the rower. This was a good bridge week, because it also had the secondary effect of having me excited to get back to the hard training again. I've never been healthy enough to string together 3 cycles of Grey Man. These are exciting unprecedented times.

• On that topic of health, knees still feel junked up, but I'm beginning to think it was all the jump spin kicks we did in Tang Soo Do on tues. Valkyrie has remarked similar aches and pains. And we had a big rainstorm roll through this morning, so atmospheric pressure may be at play.

• Weighed 82.4kg this morning. The celebratory week continues, as we're catching "Death Becomes Her" at the theater tonight with, what I assume, will be a good meal out, and tomorrow we officially celebrate the birthday with a midday meal at my favorite Brazilian steakhouse in town (which I love that I live somewhere that I can pick between two of them, and we're getting a third). Gain train keeps a rolling.

Training Log: Entry 3806

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

OPERATION TACTICAL SLEIGHBELL

TACTICAL BARBELL MASS PROTOCOL Bridge Week, Day 4

"ROW ROW ROW YOUR BLOAT"

15 chins
20 minute recovery row (4100m covered)
15 chins
15 chins

Notes:

• I'm writing "recovery row", but I'm doing more mouth breathing than is appropriate. Keep the goal the goal.

• Retweaked my left knee doing SOMETHING yesterday (either those squats or the walk). Clicking and swollen, but not unstable like before. Changes in atmosphere are most likely impacting it as well. Just some reduced ROM and annoyance at the moment.

• Family got in ABF workout 11 yesterday: 65 clean and presses, going 2-3-5-10 for 3 rounds and then 2-3. Rolling along well.

• Weighed 82.2kg this morning, dropping .7kg from yesterday, proving that I've really discovered something with the "Ribs and cheesecake diet". On that note: the Valkyrie's pumpking cheesecake was amazing, I had 2 generous slices for myself, and finished off what the kiddo left behind. Valkyrie experimented per my request with an oatmeal crust, similar to an oatmeal cream pie, and it was an absolute success.

Training Log: Entry 3805

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

OPERATION TACTICAL SLEIGHBELL

TACTICAL BARBELL MASS PROTOCOL Bridge Week, Workout 3

"ROW ROW ROW YOUR BLOAT"

15 chins
20 minute recovery row (4100m covered)
15 chins
15 chins

AM WORKOUT PART II

"BIRTHDAY WORKOUT"

41x185 squats into 41x185 deadlifts (Age x Bodyweight)

4+ mile walk w/20.4lb tac vest

Notes:

• My boss gave me the day off, which was awesome. Slept in until the Valkyrie needed to get up, got in a short workout on the rower, dropped one pup off at doggie daycare and the kiddo off at school and got in that second workout.

• It's been a LONG time since I've been excited about a workout. I used to have very much the opposite feeling about this: dread and fear. Headspace is in a great place.

•  Haven't squatted with a straight barbell in quite a while. It honestly feels like a toy compared to the Buffalo Bar: like I'm using one of those cement weight standard sets.

• My only "regret" was not sticking with my gameplan once the bar came off my back. I instinctively took off my belt, which I really needed to focus on just kicking off my shoes and pulling. Sliding the knee sleeves down was cope as well: I was just trying to buy time. It's funny how the rational brain comes up with these plans but then fight or flight takes over.

• I love that I can do this at 41. I remember what my dad was like at 41. It wasn't like this. And yes: I picked "Somewhat Damaged" on a loop for the song, because there's no better summary.

• After it was done, continued the celebration by taking the other dog on a long walk through nature. Fall weather is wonderful right now, and he's got short legs, so we didn't need to walk fast after this effort.

• Tang Soo Do last night was a decent workout. Focus on basics, lots of kicking techniques. Since it's the bridge week, I'm much more mobile and flexible, not coming into class recovering from training.

• Weighed in at 82.9kg, so the weight on the bar was every so slightly over bodyweight. We're doing ABF workout 11 tonight (clean and press), I've got beef ribs on the smoker, and the Valkyrie made me pumpkin cheesecake. It's a wonderful time for gaining.