Training Log: Entry 3810

AM WORKOUT (0400 wake up via alarm)

OPERATION CORNHISTERKUR

TACTICAL BARBELL OPERATOR PRO Cycle 2, Week 1, Workout 5

PRIMARY MOVEMENT

Log clean and press away
2xLog
1x150
1x170
1x190
2x215 (hard fought failure on 3rd rep)

SECONDARY MOVEMENTS

SSB front squat
5x10x210

Stone of steel to platform
5x5x160

Notes:

• Cut out the assistance work for the sake of time. Needed to get some errands done this morning.

• Wasted energy on the log clean. I was taking it slow due to my SI joint. A little more pop may have put me in a better place for that third rep, but progress has been VERY fast on the log, so I'm happy to take an extra week to really own 3 reps at 215.

• SSB front squats felt better than I deserved. Really appreciating finding depth on these.

• I was curious how the stone was going to go, but no significant issues there. These technique days are helpful. Still getting some slips with sweat, so I'm being diligent there.

• Weighed in at 82.0kg dead on. The extra fasting days are working their magic: I'm leaning out, seeing bodyweight drop, and not really feeling any significant fatigue or decline in performance. Biggest thing is staying on top of electrolytes.

Training Log: Entry 3809

AM WORKOUT (0430 wake up via alarm)

OPERATION CORNHISTERKUR

TACTICAL BARBELL OPERATOR PRO Cycle 2, Week 1, Workout 4

"Prowler Sprints"

16 chins
16 dips

5 high handle prowler sprints w/90lbs loaded

16 chins
16 dips

Notes:

• Fantastic showing today. 2 38 second runs, 2 45 second runs and finished out at 54 seconds with some prowler flu: seems to be the benchmark of when to end the workout. I am seeing significant improvements on this session to session, and I'm also observing my conditioning improving in general. I'm back to being "tireless" in sparring at Tang Soo Do, whereas recently I was starting to feel myself fatigue in later rounds.

• I was incredibly pleased with this because I went to bed with my SI joint in a bad way. Just getting up from a seated position was agonizing. Sleep was restorative, and I could perform well. I'm still feeling some pain, but it's manageable. The stone work is what is aggravating it, so if need be I'll eliminate that tomorrow.

• Sparring was solid last night. Once again squared off against the Valkyrie in the final and then again after winning the redemption bracket. Really focusing on getting in movement.

• Weighed in at 82.4kg this morning. Past 2 days have been trending my lowest weigh ins so far: the extra fasting days seems to be having their intended impact. Nutrition is going to be a little "celebratory" these next few days/weeks with family and Independence day on the horizon.

 Training Log: Entry 3808

AM WORKOUT (0357 natural wake up)

OPERATION CORNHISTERKUR

TACTICAL BARBELL OPERATOR PRO Cycle 2, Week 1, Workout 3

SECONDARY MOVEMENTS

Log clean and strict press away
3x10x150

SSB front squat
3x10x210

PRIMARY MOVEMENT

(3) Texas Deadlift Bar Mat Pulls
14x405+chains

ASSISTANCE

Axle curls
2x10x93
8+2x93

GIANT SET (hyper-ab-band)

Reverse hypers
3x12x270

Hanging leg raise
3x10

Band pull apart
3x25

Lateral raise dropset
25x10, 25x5, 25x2.5, 25xEmpty hands

Notes:

• There's always something to look forward to with each day of training, with the way I have this set up, which helps motivate me to get up and do it. For this workout, it's the fact I only have to do 3 sets of the secondary lifts, and breakfast afterwards is pretty clutch.

• Log felt strong, and the front squats were "buttery smooth" after the first few reps. Really able to just fall into the hole. For the log clean, I'm getting it set higher on the chest, which is saving me energy.

• On the mat pulls, I realized after the first rep I wasn't wearing my traditional friction reducing sweatpants, but the bar wasn't catching on anything, so that was good. I had more reps in my, but my left side SI joint was bothering me all day yesterday and I knew that pushing too hard would blow it up. As it stands, it's still pretty pissed off at me, but most likely it will recover.

• Moved quicker today, so had a bit more time for assistance lifts.

• Tang Soo Do sparring was very active last night. I moved around more than usual, tried to be lighter on my feet and more mobile. I had about 6 matches total, to include 2 against the Valkyrie (her I and went at it in the first round elimination finals, and then I came up against her again after winning the "redemption bracket") and 2 against one of our resident teenage Dojang bullies, that I ended up using some boxing tricks against. Tonight is the 90 minute class, but this class actually ran 90 minutes as well: our instructor is letting classes run longer in the summer.

• Weighed in at 81.7kg the morning. Lightest of the training cycle so far: proof that the "Brisket and cheesecake" diet is a success. It's also the biggest drop in weight within a week, having started at 84.2kg, looking at a 2.5kg reduction in 2 days.

 Training Log: Entry 3807

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

OPERATION CORNHISTERKUR

TACTICAL BARBELL OPERATOR PRO Cycle 2, Week 2, Workout 1

16 chins
16 dips

"FOBBITS" on rower

• 2 minutes rower

• 1 Naihanchi Cho Don

• Repeat for 20 minutes total

Notes:

• I was pretty sore this morning. The workout yesterday, plus the yardwork (realized it was more like 90 minutes because I did some detail work as well), plus taking all the donations out of my basement to load into my truck (steps and loading after loading...) plus walking the dog plus chores and errands...yeah, it adds up. Great day for activity, and this workout was excellent for recovery. I'm moving better than when I started, which is always a plus, and being able to sleep in a little just lights me up.

• Really trying to work on the details of the Hyung while keeping the intensity. I keep getting the same feedback to "relax", and it's tricky when I compete in a sport where tension wins

• Tonight is sparring for Tang Soo Do. Sadly, with my parents coming into town, I'll be missing one night, and this is my favorite week, but that is, of course, a worthwhile sacrifice.

• Weighed 83.8kg this morning. Doing another day of fasting, as it's still quite effortless with how well I've been eating.

Training Log: Entry 3806

AM WORKOUT (0400 wake up via alarm)

OPERATION CORNHISTERKUR

TACTICAL BARBELL OPERATOR PRO Cycle 2, Week 1, Workout 1

MAIN MOVEMENT

SSB front squat
2xBar
1x135
1x185
1x225
1x275
3x315 (1 rep PR)

SECONDARY MOVEMENTS

Log clean and strict press away
3x10x150
8x150
8+4x150

Stone of steel to platform
5x10x135

ASSISTANCE (circuit)

SSB front rack hold
2x30 seconds x315

Hanging leg raise
2x10

Band pull apart
2x25

Notes:

• I have the day off work, but still got up early so I could get this knocked out and take care of some other chores.

• I set up stupidly for the first rep of the front squat, so I'm really delighted I managed another rep on it for the PR. It was hard fought.

• Ran out of gas on the log at the end. Felt strong, but it's a LOT of pressing.

• Really got some solid technique work with the stone. Integrated the lapping with the dip for the hips to get a solid slick rep.

• Cut the assistance by 1 round for the sake of time. This was a long workout, but a good one.

• Weighed in at 84.2kg. Was honestly expecting 85. Brisket and cheesecake: a great Father's day. And makes today an easy fasting day.

Training Log: Entry 3805

AM WORKOUT (0700 natural wake up, 0930 training)

OPERATION CORNHISTERKUR

TACTICAL BARBELL OPERATOR PRO Week 3, Workout 5

PRIMARY MOVEMENT

Log clean and press away
2xLog
1x150
1x170
1x190
3x210 (5lb PR from last week)

SECONDARY MOVEMENTS

SSB front squat
5x6x235

Stone of Steel to platform
5x5x170

Notes:

• Day off for all of us because of Juneteenth, so slept in and got this done. Still fasted.

• The log keeps feeling awesome, which means I'm going to change NOTHING and let it keep feeling that way. If I can nudge my way up to a PR, that's awesome.

• Front squats felt better than they've been.

• Still had to deal with some sweat/slip issues with the stone. Missed the 4th rep on one of the sets, but it was close enough.

• Cut out the assistance work for the sake of time, to get back to the family. I was pretty wiped out from this effort. It dawns on me that this is the "hard week", so I'm supposed to keep the effort on the conditioning easier. Oops.

 Training Log: Entry 3804

AM WORKOUT (0430 wake up via alarm)

OPERATION CORNHISTERKUR

TACTICAL BARBELL OPERATOR PRO Week 3, Workout 4

"PROWLER SPRINTS"

16 chins
16 dips

5 rounds of prowler sprints w/5 minute rest between rounds

15 chins
15 dips

Notes:

• 90lbs loaded on the prowler, high handles, the "long course".

• First 2 sprints were about 45 seconds, then 50, 52, 49

• Really found another gear today. The first sprint moved so easily I thought I had misloaded the prowler, and my recovery between rounds was much better, to the point that I added another sprint today and actually improved my time compared to the penultimate sprint. Really focused on driving through vs just getting to the end.

• My back felt like it was going to snap in half yesterday, and I quit bowing during Tang Soo Do because it was just agonizing. This morning felt much better once I got the first sprint in. Very tonic.

• The extra half hour I get to sleep in on this day is amazing beneficial for my psychology.

• Tang Soo Do last night was a moderate amount of intensity. Lot of time spent doing hyungs, but class was so big we had to split our time on the training floor. One more class tonight.

• Weighed 83.5kg this morning: up .9kg from my weigh ins though the week. 2 meals yesterday, and I haven't been getting in my lunchtime walks.

• I have the next 4 days off, so schedule is going to be off. Chaos, as always, is the plan.