Training Log: Entry 3823

AM WORKOUT (0400 wake up via alarm)

OPERATION CORNHISTERKUR Phase 2

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

SECONDARY MOVEMENT

Log clean and strict press away
3x5x155

SSB front squat
3x5x220

PRIMARY MOVEMENT

(6) Texas Deadlift Bar Mat Pulls
8x425+chains

ASSISTANCE

Axle curls
3x5x98

Giant set of bodyweight reverse hypers-hanging leg raise-band pull apart
3x15/10/25

Lateral raise dropset

Notes:

• Alarm woke me out of a sound sleep. Slept well last night.

• Everything moved really well EXCEPT that mat pull. I came into it feeling that best I have in a long time, but it felt like it was welded to the mats when I went to break it off. ROM progression with chains is unique, because the highest starting point is actually the heaviest of the cycle, and then it gets lighter from there as the ROM increases, but in general I imagine I'm in need of a bridge week and some increased food and neither is on the horizon for the immediate future.

• My hip was aching a little early in the set of mat pulls, so I played it conservative. Between that and not pushing the reverse hypers too hard, I think I'll be in a good way.

• Tang Soo Do last night was pretty low intensity as far as a class goes, as we were working primarily on hyung presentation/perfection, but we arrived early and absolutely smashed 20 minutes of hyungs before that, which was a good workout. Valkyrie and I both got a stripe on our belts as well. We're getting closer and closer. 1 more class tonight and then our tournament on Saturday.

• Weighed 81.4kg this morning, which is the lightest of the entire training cycle. Wednesdays seem to be my lightest weigh in days: 3 days after the carb up/family meal and 2 days of intermittent fasting leading into it. Good data point to have. And being this light also explains some deadlifting performances. I noticed my belt fitting looser.

 Training Log: Entry 3822

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

OPERATION CORNHISTERKUR Phase 2

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

17 Chins
17 Dips

"FOBBITS" on rower

• 2 minutes on rower

• 1 Naihanchi Chodon

Repeat until 20 minutes total

Notes:

• Only real motivation struggle with the workout today is that I honestly feel more compelled to just do 20 minutes of pure Hyungs than hop on the rower, but the rower is great for my whole body recovery and general cardio, so I compromise. Tuesdays are my favorite days of the week, just because I get to sleep in and wake up when the Valkyrie does, and this little 20 minute workout gets me in a good way, especially paired with the fasting.

• Continuing to really focus on deep stances and hip work. I've also established a precedent of getting 3100m rowed during the total rowing time, so I try to meet that each week.

• Hips/SI joint are feeling absolutely incredible. Being painfree is such a novelty at this point, so I'm definitely celebrating it. Going to continue to do the things that keep me this way, so I can continue to perform my best.

• Tang Soo Do on the agenda tonight. Only 2 classes this week, with a focus on tournament prep.

• Weighed in at 83.1kg this morning, which is an uptick from yesterday but still lower than I was this time last week. Yesterday was apparently a test of my gallbladder which I failed, but that's the kind of "to failure" that I can get behind.

 Training Log: Entry 3821

AM WORKOUT (0400 wake up via alarm)

OPERATION CORNHISTERKUR Phase 2

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

PRIMARY MOVEMENT

SSB Front Squat
2x325

SECONDARY MOVEMENTS

Log clean and strict press away
5x5x155

Power keg load to platform
5x5x200

ASSISTANCE (giant set)

SSB front rack hold
3x30 seconds x 325

Hanging leg raise
3x10

Band pull apart
3x25

Notes:

• Wasn't particularly jazzed to get this done this morning. Woke up at 0340 and was able to go completely back to sleep and have some dreams in the 20 minutes before my alarm went off. This being the next phase AND having eaten so well the night before helped convince me to get up and get after it.

• That 2x325 on the front squat is new territory, so PR by default. It was a helluva grinder on the second rep, but it's great that I'm pushing myself into uncomfortable territory.

• Really tried to focus on pressing fast and strong with the low/light reps of this program. Now is the time to really get GOOD at pressing, rather than just strong.

• I'm still pushing the weight on the keg as I continue to progress. It's a great loading implement: really allows me to just dig in.

• My hips/SI joint are feeling awesome. Seems I've gotten a real handle on them. Biggest thing is coming to terms with the reality that Tang Soo Do DOES impose recovery demands on me, and adjusting. I was sleepwalking through it for a long time, but it adds up.

• Weighed in at 82.5 kg. a .8kg drop from where I was last week, and .6kg from 2 weeks ago, making this my lightest Monday weigh in of the training cycle. The system is working. Increase the fasting DAYS while keeping meals the same size, playing around a little with composition (emphasizing protein) and I am seeing small gradual drops in weight/fat while my strength is ticking up.

• On the headspace side of things, I've really come around on rest days. I used to get anxiety over the thought of them, and also find a way to shoehorn in SOME sort of stupid intense workout. Now, it's the opposite: the weekend rolls around and I think "I need to make sure I don't do anything stupid so that I'm in shape enough to get through my training next week" I do feel like age is a part of that equation. When you're younger and can recover from just about anything, you feel like any available recovery is a wasted opportunity. You get older, and you feel like any SPENT recovery wastes FUTURE opportunities.

• Chaos is the plan. We leave for our Tang So Doo tournament on Friday, so I'm going to get my workout done in the morning of travel, then ride in a vehicle for several hours before attempting to do martial arts. I'm not smart.

 Training Log: Entry 3820

AM WORKOUT (0400 wake up via alarm)

OPERATION CORNHISTERKUR

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

PRIMARY MOVEMENT

Log clean and press
2xLog
1x150
1x170
1x190
3x215 (+1 rep PR)

SECONDARY MOVEMENTS

SSB front squat
5x6x245

Power keg load to platfom
5x5x185

ASSISTANCE

Giant set of SSB front rack hold/hanging leg raise/band pull apart

2x30 seconds x335, 2x10, 2x25

Notes:

• Felt like absolute hell for this. Thinking the heat is really beating the helll out of me. In turn, incredibly delighted to finally hit that triple on the log, and the front squats were moving smooth despite myself.

• Cut the assistance short, as I was moving like the last round in a Rocky movie and figured it wasn't doing me any good any more. Punched my ticket to earn my weekend: good enough.

• Pretty light intensity at Tang Soo Do last night, but that was what we needed.

• Weighed 82.0kg this morning, .5 up from where I was last week on Friday. I have been mainlining electrolytes to try to get ahead of all this cramping I've been experiencing, so there may be a slight bloat factor. I'm looking leaner, so there's that.

Training Log: Entry 3819

AM WORKOUT (0430 wake up via alarm)

OPERATION CORNHISTERKUR

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

17 chins
17 dips

4 prowler sprints w/90lbs on high handles

16 chins
16 dips

Notes:

• I felt absolutely exhausted coming into this, and my results confirmed that. First trip was 52 seconds, second matched that, then 66 and 68 seconds, at which point I called it. Last cycle, on week 3, I forgot that I was supposed to do light conditioning. This cycle, I remembered and ignored it. Today confirmed that it needs to happen for the next cycle. I imagine that hard deadlift workout accumulated some solid systemic fatigue. I made today "lighter" by only doing the 4 sprints vs the 5 I have been doing, but these were total slogs at the end.

• My resting heart rate has been elevated as well, which I attribute to the heat wave we've been dealing with.

• All that said, my SI joint feels incredible, and I'm having one of those rare "pain free days" today, where nothing in particular hurts. It's the damndest thing: wearing my strongman shorts to Tang Soo Do was actually causing the problem I thought it was solving. I'll continue to save that for just lifting.

• On that topic, TSD wasn't too physically taxing, but we ARE back on physical testing requirements prep for this month, which for our rank is 50 jumping jacks, 50 sit ups and 50 push ups, so I get to add that on top of my training. Sit ups are honestly slept on WHEN performed correctly. If you're actually moving your body through space via ab contraction, you're getting in a good workout. And on the subject of muscle contractions: been dealing with a lot of cramping during this heat. Chasing electrolytes as hard as I can.

• Weighed 82.2kg this morning. Continuing my trend of being .2-.3kg heavier compared to last week across the board.

Training Log: Entry 3818

AM WORKOUT (0400 wake up via alarm)

OPERATION CORNHISTERKUR

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

17 chins
17 dips

SECONDARY MOVEMENTS

Log clean and strict press away
3x6x175

SSB front squat
3x6x245

PRIMARY MOVEMENT

Deadlift

12x405+chains

ASSISTANCE

Axle curls
3x6x108

Circuit
Bodyweight Reverse hyper-Hanging Leg Raise-Band pull apart
3x12/10/25

Lateral raise dropset

Notes:

• The big goal for today was to not blow up my hip/SI joint, and I succeeded. Cutting out reverse hypers at the end may have helped, and I discovered that wearing my strongman shorts to Tang Soo Do may have actually been making things worse, as they were restricting my movement and forcing me to move in planes that were causing hip pain. Yesterday I went without and my hips felt awesome.

• Missed the very first log clean: caught the lever of the belt. After that, felt strong, and front squats were good.

• Too much low back in the start of the pull today, which I imagine was me trying to protect the hip. I don't have a baseline to compare against with this pull against chains, but the effort was solid, and bodyweight keeps dropping as I do that.

• Was totally gassed at the end of this: seriously debated how much I wanted to do lateral raises.

• TSD was pretty low energy last night as far as class itself went, but we got a decent workout prior to start drilling Hyungs. Tonight is the 90 minute class, so may have some more intensity.

• Weighed in at 81.8kg this morning. Continuing my trend of being up .2 from last week.

Training Log: Entry 3817

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

OPERATION CORNHISTERKUR

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

17 chins
17 dips

FOBBITS on rower w/Naihanchi Chodon

• 2 minutes on rower

• 1 Niahanchi Chodon

• 20 minutes total

Notes:

• Each week I don't want to do this, and each week I'm glad I did. Feet are a little tender from walking so much yesterday in my broken down Bearfeet shoes. My skin is DARK too from all time out in the sun.

• Really focused on deep stances and getting my hips into the Hyung.

• Ended up at over 21k steps yesterday.

• Weighed in at 83.2kg. A .1kg drop from yesterday, and about .2kg over where I was last week (for both days). With the wonderful holiday weekend I had: I'm good with that.

• Tang Soo Do tonight. It's one-step week, which tends to be low energy, but if we get there on time we'll have 15 minutes to drill some hyungs.