Training Log: Entry 3795

AM WORKOUT (0400 wake up via alarm)

OPERATION TACTICAL SLEIGHBELL

TACTICAL BARBELL MASS PROTOCOL Grey Man, Cycle 2, Week 2, Workout 5

MAIN CLUSTER

Buffalo Bar Squat
4x6x360

Axle strict press from rack
4x6x163

SUPPLEMENTAL CLUSTER

(3) DB incline bench
4x10x70s

DB rows
4x10x150

GHR
4x10x40

ASSISTANCE

GHR sit up
20, 15

Notes:

• This was absolutely a "low motivation workout". Knowing it was Friday and that this was my ticket to punch to earn the weekend was what got me through. Didn't want this workout to loom over me.

• That said, this was the strongest performance I've had in quite a while, especially given that, this entire block, I've been able to perform this workout later in the morning. I imagine the absence of heat was helpful here, as we finally got out of that heat wave and are experiencing a cold snap which makes things far more tolerable. But beyond that, I'm going to attribute it to all the valuable amiño acids from the nachos.

• Got all the presses without rest pause: that's a first in quite a while. Knee is feeling decent. My right forearm flexor got kicked in class last night, which created the illusion of forearm pain from low bar, but in reality this is the healthiest my forearms/elbows have felt this deep into a cycle of low bar squats. I think I'm going to have another cycle of Grey Man in me.

• In that regard, future planning wise, I may be taking my bridge week in the middle of next week. Work Ops tempo is going to tick up and I'll be on shifts for a week. Chaos, as always, is the plan.

• Tang Soo Do last night wasn't much of a workout, but we got in the physical testing requirements. We were focused on close quarters defense: lotta shuffling and short movements. Also continued to improve my throws last night.

• Weighed in at 82.3kg this morning. This has been the most successful week so far, but I do imagine the sodium bomb from last night is a contributor.

Training Log: Entry 3794

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

OPERATION TACTICAL SLEIGHBELL

TACTICAL BARBELL MASS PROTOCOL Grey Man, Cycle 2, Week 2, Workout 4

"ROW ROW ROW YOUR BLOAT"

15 chins
20 minute recovery row (4010m covered)
14 chins
15 chins

Notes:

• Originally, Valkyrie and I were going to get in a ruck this morning, but the skies opened up at 0400 and never stopped, so we called an audible and got more sleep instead. With this being a mass building phase, that's never the wrong decision. I got in my 20 minutes on the rower while she got in her shower this morning. In general, I really like being able to start the day with 20 minutes on the rower, or some other manner of lower intensity physical activity. A cardio blitz doesn't seem appropriate, bu this is a nice way to get in "something" and get my body humming for the day.

• I DID need to focus to get in the 4000m in 20 minutes: I was meandering. It makes sense: yesterday's lifting was intense, and the Valkyrie and I actually got in a 3 mile ruck after ABF workout 5 after dinner last night, so there's been good activity. I'm also turning a corner on my throws by bypassing the handle and just gripping the bag and throwing. I can impose my will on it a bit easier that way. If nothing else, I feel like this will help improve the mechanics of my throwing while I practice.

• Tang Soo Do on the agenda this evening, and perhaps another walk after dinner. We're a month out from our belt test, so physical testing requirements will be a part of each class: 50 push ups, sit ups and jumping jacks for my rank. More extra activity.

• Weighed in at 81.8kg this morning. Very consistent weigh in these past 3 days: good to see. In general, fasting appears to be the lever I had been missing out on with nutrition. It's really made this simple.

Training Log: Entry 3793

AM WORKOUT (0400 wake up via alarm)

OPERATION TACTICAL SLEIGHBELL

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

MAIN CLUSTER

Axle bench press
2x6x256
4x256
5+1x256

(2) Texas Deadlift Bar Mat Pulls
9x440+chains

SUPPLEMENTAL CLUSTER

Lever belt squat
4x10x275

Dips
3x10x70
9+1x70

Axle curls
4x8x83

Notes:

• This is exactly why I record all the sessions: I realized that I did sets of 8 on the curls for some reason instead of sets of 10. No idea why, although it was truthfully dialed in right, so maybe my body knew.

• Otherwise, I got some REAL good sleep last night. Woke up a few times in the middle of the night swearing I had gotten a full night's rest, only to find out I had some "bonus sleep" ahead.

• Bench is ever so slightly too heavy. Bigger issue is just lacking skill: kept hitting the j-hooks.

• Continue to be pleased with the mat pull performance. It really is a matter of just getting the weight broken off the floor, and from there I own it. Definitely blew out some blood vessels today.

• Tang Soo Do last night was a decent workout. Lotta focus on basics. Once again: I have to do the opposite of everyone else in class, and focus LESS on power generation so I can flow. On that note, I had better luck throwing the bag by grabbing the sides vs the handle. I'm wondering if my arms are just too damn long that, when combined with the handle, it's just getting goofy trying to throw it. I need to embrace my inner trebuchet.

• Weighed in at 81.9kg. Good to see the weight go up. We have ABF workout 5 tonight, and possibly a walk since the weather is nice.

Training Log: Entry 3792

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

OPERATIONAL TACTICAL SLEIGHBELL

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

"ROW ROW ROW YOUR BLOAT"

15 chins
20 minute recovery row (4030m covered)
14 chins
15 chins

Notes:

• Last day of sleeping in, although I actually had a rough time sleeping last night. I'm quite frankly not exhausted enough to go sleep after so many days of good sleep.

• The row went well. Wasn't forcing it, and got the distance covered that I needed to. My right knee is a little achy. I really need to get back to the PT for it. I keep writing that and not doing it, so it's clearly not a priority.

• Though it wasn't PT, doing workout 4 of the ABF with the family last night helped the knee in a tonic way. The first ABC ached, but follow on ones felt great.

• Tang Soo Do is on the schedule for tonight. "Wildcard/cardio". Curious if it's going to be more pressure points.

• Weighed in at 81.7kg. Down 1.1kg, which given how much of the day I spent shedding all the water in my body, that about checks. Hoping the cramping will stop as a result.

Training Log: Entry 3791

AM WORKOUT (0700 natural wake up, 1000 workout, holiday)

OPERATION TACTICAL SLEIGHBELL

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

MAIN CLUSTER

Buffalo Bar Squat
4x6x360

Axle strict press from rack
3x6x163
5+1x163

SUPPLEMENTAL CLUSTER

(3) DB incline bench
4x10x70s

DB row
4x10x150

GHR
4x10x40

ASSISTANCE

GHR sit ups
20

Notes:

• Day off work for Columbus day, so slept in with the Valkyrie, had a black coffee and got this done. We're experiencing a heat wave, and set record high temps for this time of year, so training has been rough. Also, since yesterday, my body has been attempting to shed all of the water it holds, so I've been cramping terribly all day.

• Despite that, very strong performance. Feasting yesterday most likely helped there.

• Got in my 2x15 and 3x14 chins all 7 days last week, so now we're at 3x15 and 2x14.

• Weighed in at 82.8kg. Was good to see that number. We'll see what sticks around.

Training Log: Entry 3790

AM WORKOUT (0700 natural wake up, 0900 workout)

OPERATION TACTICAL SLEIGHBELL

TACTICAL BARBELL MASS PROTOCOL Grey Man, Cycle 2, Week 1, Workout 5

MAIN CLUSTER

Buffalo Bar Squat
4x8x335

Axle strict press from rack
2x8x153
6x153
5+2x153

SUPPLEMENTAL CLUSTER

(3) DB incline bench
2x12x65
11x65
10+3x65

DB row
4x12x140

GHR
4x12x30

ASSISTANCE

GHR sit ups
20

Notes:

• Got the day off work, slept in, had a black coffee and got in the workout. I was feeling more loose and limber, but just didn't have the same pressing strength I had on Monday. Matched the press, but dogged the incline bench. Squats were solid though, and that's the hardest part.

• I can't ignore the fact that, when I do DB rows, I become a better deadlifter. As much as I don't care for DB rows, I can't argue the effectiveness.

• Cut the assistance short for the sake of time. Was able to get back together with the fam.

• Was having those same lockout issues with my left shoulder on the press today. Just not lining up correctly.

• Tang Soo Do last night was very low energy. Focused primarily on pressure points in one step self defense. Lotta just trying to find where they are on the body.

• Weighed in at 81.7kg. Not quite a consistent weigh in, as I typically weigh in naked post workout and this was underwear first thing in the morning, but close enough.

Training Log: Entry 3789

AM WORKOUT (0410 wake up via Valkyrie's alarm)

OPERATION TACTICAL SLEIGHBELL

TACTICAL BARBELL MASS PROTOCOL Grey Man, Cycle 2, Week 1, Workout 4

"GO RUCK YOURSELF"

15 chins

3 mile ruck w/20.4lb tac carrier w/the Valkyrie done in 48:08

25 minutes of Tang Soo Do Hyungs with 5 chins between (60 chins total)

Cooldown walk

Notes:

• We were motoring this morning. Which is funny, because it feels like we're moving slower, which most likely means my fitness is improving and I'm holding myself to higher and higher standards. I found myself with an abundance of time at the end and wanted to keep intensity on the low side to not dig too far into my recovery. Really trying to focus on moving without tension, and the chins between hyungs let me hit my daily total early.

• Tang Soo Do is on the schedule for tonight as well. Still most likely low intensity. Family got in another day of ABF last night. It's nice getting in MWF vs when we had to weekend warrior it. We're also finishing the workout with planks or push ups.

• Weighed in at 81.9kg this morning. Good to see that. Forgot to mention a bit of comedy from last night's meal. I ordered to ribs, then asked for the sidekick of ribs to go with it. Waiter raised his eyebrow and then shrugged and I said "I like what I like". When I ordered the sides, I said "2 side salads, but honestly I just want the eggs and cheese". He says "No problem. Just to clarify, you want the lettuce too right?" I go "No, literally, just the eggs and cheese". He says "Ok, ya know, I was going to ask you about your regimen to look the way that you look, but I think you just answered that"