Training Log: Entry 3777

AM WORKOUT (0400 wake up via alarm)

TACTICAL BARBELL MASS PROTOCOL SPECIFICITY BRAVO Week 2, Workout 3

(2) Texas Deadlift Bar Mat Pulls
10x455

DB rows
4x10x145

Axle curls
4x10x83

GHRs
4x10x65

ASSISTANCE

GHR sit up
20, 11

Reverse hyper
3x15x270

Band pull apart
3x25

Notes:

• Felt good coming into this. No body aches of note. Wasn’t very strong in the warm-ups though. Think those SSB squats takes quite abit away from me. The set of 10 for the pulls was well fought, and I could have gotten an 11th with a gun to my head, but since next week is the pull from the floor, no real point in blowing myself out here and now. My SI joint continues to feel better each week, and stringing together good decisions helps there. And, funny enough, this resulted in a set of 10, which coincided with what I was supposed to do for the day.

• DB rows felt better than I expected. Back was really well connected. GHRs got a good pump too

• Ran into a weird issue on the sit ups where my ankles were burning on the second set from suspending myself in the GHR. Shut it down early, because it was a weird pain to deal with.

• Tang Soo Do last night was pretty low energy. But managed over 10k steps yesterday.

• Weighed 82.8kg this morning. My weight is following last week almost exactly. .9kg drop from yesterday. That said, I’m going to throw a wrench into that. My kid had a 3 hour rehearsal tonight that starts really early, and there is a Texas de Brazil (Brazilian steakhouse) a mile away, so I’m going to walk there for my dinner and then spend the rest of the evening walking some of that off. I’m going to enjoy myself, rather than gorge, but depending on how much I take in, I may introduce an additional coffee fast tomorrow. As always: Chaos is the plan.

 Training Log: Entry 3776

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

TACTICAL BARBELL MASS PROTOCOL SPECIFICITY BRAVO Week 2, Workout 2

“ROW, ROW, ROW YOUR BLOAT”

19 chins

20 minute recovery row

Notes:

• 4150m done: 50 meters improved from last time. I am stupidly trying to match/set PRs on a recovery workout, but I’m still meeting the objective, because my body is feeling really awesome right now. One of those rare “painfree days”. Having 2 nights off Tang Soo Do this week should help quite a bit there.

• This is honestly one of my favorite days of the training plan now, which is such a reversal of my previous self. Enjoy being able to sleep in, get up when my wife does, and get my body loose, along with a simple morning of just coffee for breakfast.

• Last night, got in about 2 miles of walking in the evening. Walked to a Mexican supermercado and picked up an avocado and cotija cheese to make our Cinco de Mayo a little more authentic tonight.

• Tang Soo Do tonight. One step defense: tends to be lighter activity.

• Weighed in at 83.7kg. I called 83.9: so close. Body awareness is solid, and leanness is really coming out, despite the bodyweight creeping up. I think that means I’m winning this whole “recomp” thing.

Training Log: Entry 3775

AM WORKOUT (0358 natural wake up)

TACTICAL BARBELL MASS PROTOCOL SPECIFICITY BRAVO Week 2, Workout 1

SSB Squat

4x10x290

Consider praying to Crom, then realize he won’t listen anyway

Lever belt squat

4x10x270

Axle strict press from rack

2x10x136

7x136

8+4+2x136

(3) DB incline bench

4x10x70s

Dips

10,8,6x67.5

15xBW

ASSISTANCE

Hanging leg raise/band pull apart circuit

3x10/25

Notes:

I came into this feeling better than I thought I would. I was wiped out yesterday from all the activity, and though I wasn’t super excited at the prospect of sets of 10 with 1 min rest on squats, I was ready, willing and able.

Which yes: 1 minute rests for all squats, and it still absolutely sucks and I have no idea how I’ll somehow manage to do it again with even heavier weights next time, but we find a way. I went 60-90-120 for the axle press, 60-60-90 for incline bench, and 60s on dips. Really didn’t care about the dips by the time I got there.

Though the press sets fell off at the end, the first set, in particular, felt stupidly light, and it was awesome to toss around 135 like an empty bar again. I’m rebuilding to where I used to be.

Got all 7 days with 19-18-18 chins. This week starts 19-19-18.

Weighed 83.6kg this morning. Not at all surprised at that number: we ate out a lot and I took in TON of sodium. The sodium isn’t going to change: doing kalua pork tonight. But I’m also going to not eat like a prom queen as specificity finishes up, because it’s such a nut kick.

Only 1 Tang Soo Do class this week: tomorrow. This week’s schedule is pretty nuts. In turn, I may get in a walk tonight while my kid is rehearsing at a function.

 Training Log: Entry 3774

AM WORKOUT (0359 natural wake up)

TACTICAL BARBELL MASS PROTOCOL SPECIFICITY BRAVO Week 1, Workout 5

DB rows
4x12x130

Axle curls
4x12x76

GHRs
4x12x60

ASSISTANCE

GHR sit ups
20,15

EVENTS

Stone of Steel to platform

• 5 rounds of 1 min on, 2 min off

• 185lb stone

• Triples for all rounds except 4: got 4 there

Notes:

• I am so proud of myself for figuring out this day. It is so much more valuable than my previous rounds of Bravo, where I swapped in chins in place of deads (which, on that note, still opened up with 19 chins) and it takes around the same amount of time. I could actually squeeze in a little bit more assistance work, especially if I did some pull aparts during the 2 minutes rest on the stone.

• Pretty much got that platform figured out. I know what the final step will be to get it to really rock and roll.

• My hamstrings and glutes were magnificently sore from the previous workout of GHRs. It’s so fascinating how the smallest change in stimulus can achieve that novel training effect still. It’s what I dig about the rotation of OMS.

• Also appreciate how this workout functions where I up the weights from the previous Bravo workout but accomplish them in a less fatigued state compared to post deadlift, so they move easier.

• That platform feels pretty high to load on and I’m happy with my ability to get the stone there. On the 4th round I tapped into my inner Conan and just sent it, whereas I was exercising caution in the previous rounds. Still building up my skillset again, but I’m upping the weight as I go and feeling comfortable with it.

• This opens up an opportunity to do some prowler sprints this weekend. I’m really liking how this protocol is shaking out, even if I’m building the airplane as I fly it.

• Weighed 82.7kg. I’ve been eating big these past 2 days. Today is a coffee fast day leading into the weekend.

 Training Log: Entry 3773

AM WORKOUT (0400 wake up via alarm)

TACTICAL BARBELL MASS PROTOCOL SPECIFICITY BRAVO Week 1, Workout 4

SSB Squat
4x12x265

Look for lungs on the floor. 404 Error: Lungs not found.

Lever belt squat
12x200 (misload, called it a warm up)
4x12x245

Axle strict press from rack
2x12x123
10x123
8+4+2x123

(3) DB Incline Bench
3x12x65s
10+2x65

Dips
12,11,10x45
9+4+2x45

ASSISTANCE

Hanging leg raise
2x10

Notes:

• I dig that “superhero” pose that the thumbnail caught.

• This is EXACTLY why I only ever run Specificity for 3 weeks: it is absolutely brutal. Elements of Deep Water/Building the Monolith, wherein you complete the first workout of the week and think “How the f–k am I going to get the NEXT workout done?”, and then somehow you do it.

• It was fitting that “Terrible Lie” was playing during the SSB squat, because I kept lying to myself saying I was going to rest longer than a minute between sets. It was the lie that allowed me to get the set done, and then 45 seconds would roll around (I rest that long to allow me 15 seconds to get up and unrack to make it a full 1 minute of rest) and I’d get back under the bar again, telling myself “you knew this was the only way this was ever going to go”. And each set I kept falling for it.

• Kept 1 minute rest on the lever belt, then went 75-90-120 seconds on the axle, 60-90-90 on the incline, and 1 minute on the dips. Recalculated the dips to get a more reasonable number to work with for the load.

• Had to employ some rest pausing to get all the reps today, but in general very pleased with my performance. I think this is my most successful block of training to date. Body is feeling pretty decent day post deadlifts. My right knee hurts, but that’s primarily due to smashing it with a wooden staff in Tang Soo Do last night. Which, on that note: solid workout for 90 minutes. Lots of basics and hyungs/kata.

• Weighed in at 82.2kg. Yesterday was NOT a fasting day, nor did I restrict (as evidenced by the photos of dinner), so this is an interesting data point. Must have been holding onto a fair bit of fluids. And I’m using a slightly different rhythm for nutrition, having breakfast today as well and moving the coffee fast to tomorrow.

• Had a really awesome realization about this training block and future ones: now that I have a simple set-up for stone loading, I can actually include that in a regular training day vs an events day. Noise was the primary limiting factor before, BUT if I do the stones at the END of the workout, that’s the time that my wife is up and getting ready, so I won’t wake her, and my kid can sleep through a nuclear bomb going off, so that’s not a concern. PLUS, training stones at the END of a workout is actually closer to the conditions I’ll have to do stones in a competition, so there’s a bit of realism there as well. And then I can free up my Saturday workout to train other skills. I’m going to test this out tomorrow, making the “B” workout of Specificity a mat pull on the first day and stone load on the second, and then, when I transition to Operator, I can either do stone loads on Mon and Fri with deads on Wed, or just do stones on Fri, deads on Wed and keep Monday light to allow for recovery. Lots of options/potential.

Training Log: Entry 3772

AM WORKOUT (0400 wake up via alarm)

TACTICAL BARBELL MASS PROTOCOL SPECIFICITY BRAVO Week 1, Workout 3

(3) Texas Deadlift Bar Mat Pulls
11x455

DB rows
4x12x120

Axle curls
4x12x71

GHRs
4x12x55

ASSISTANCE

GHR sit up
30

Reverse hypers
3x15x360

Band pull aparts
3x25

Notes:

• Sleep wasn’t great last night. Got woken up a few times. Alarm went off and I was slow to get up. This was a faster workout in general, just due to the fewer movements involved. I think I can bump it up to 5 worksets on some movements.

• Unexpectedly weak performance on the mat pulls today. My belt was feeling a little on the loose side, and my weigh in confirmed I dropped 1.1kg from yesterday, so may have been under nourished. But also thinking those SSB squats on Monday had an interesting fatigue effect. My quads are still incredibly sore, and it made the GHRs like foam rolling from hell.

• DB rows felt great, SI joint wasn’t acting up. My forearm/elbow was completely pain free on the curls, which speaks to the value of rotating the buffalo bar OUT on occasion, as much as I prefer to stick with it.

• Walked away without too much battle damage. My left hip is a little pissed at me, but I’m feeling pretty good for a deadlift day.

• Last night’s Tang Soo Do was moderate amount of activity. Working hard on my next weapons form. We have the 90 minute class tonight, and are planning on skipping Thurs to make it to my kid’s drama performance.

• Weighed in at 82.7kg this morning: 1.1kg drop from yesterday. Going to have a 2 meal day tomorrow as well, then coffee fast on Friday. Actually thinking of making Friday a for real keto day, as we’re going to the movies in the evening, and I’m thinking of just sneaking a keto brick in there for my dinner.

 Training Log: Entry 3771

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

TACTICAL BARBELL MASS PROTOCOL SPECIFICITY BRAVO Week 1, Workout 2

“ROW, ROW, ROW YOUR BLOAT”

20 minute recovery row

Notes:

• Opened up the workout with 19 chins and met 4100m in the 20 minute time. I had to do some mental gymnastics to fit this workout in, as it’s technically not in compliance with the Black protocol of Specificity Bravo, but I realize that protocol only requires 1-2 workouts per week, so basically this is a “free” workout vs one of the Black workouts. I’ll use stone loading to count toward my 1-2 workouts instead.

• I specifically opted for this workout because I knew my legs were going to be sore from day 1 of Specificity, and I wasn’t wrong. What’s worth appreciating is it’s both my quads. This is fantastic considering I’m such a hingey squatter, as it shows I can still get a quad training effect and it’s also great that it’s BOTH of my quads as it’s indicative of resolving the knee pain in the right knee. When I was in pain, I couldn’t activate the quad, and I was observing some atrophy there. And ideally this workout will help get some of that DOMS resolved.

• Weighed 83.7kg this morning. Coffee fast today, and then I realize I’ll have some wiggle room on where to put the next day of it. Since I’m lifting 4x a week now, it can be Thurs or Fri. Fri would be more ideal, as that lifting workout will be less intense than Thurs, AND I tend to eat a bigger end of day meal on that day. It would disrupt my “every other day” rhythm, but often disruption is a positive thing.

• Tang Soo Do tonight. It’s basics/forms week, which can often be a good workout.