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.
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.
Friday, October 30, 2026
Training Log: Entry 3807
AM WORKOUT (0510 wake up via Valkyrie's alarm)
OPERATION TACTICAL SLEIGHBELL
TACTICAL BARBELL MASS PROTOCOL Bridge Week, Workout 5
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.
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.
Wednesday, October 28, 2026
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
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.
Tuesday, October 27, 2026
Training Log: Entry 3804
AM WORKOUT (0400 wake up via alarm)
OPERATION TACTICAL SLEIGHBELL
TACTICAL BARBELL MASS PROTOCOL Bridge Week, Workout 2
All this rowing has resulted in me re-discovering better technique and greater output. I'm seeing improvements in performance, even at a recovery level effort.
Left hip still aches a little after prolonged time on the rower. I actually like fobbits for this, due to the break I can take every 2 minutes.
Tang Soo Do tonight. Basics/hyungs, which can often be a decent workout. We'll be skipping Thursday's class, and Sat is going to be a Halloween themed fun class, so this will be the only "real" training for the week.
Weighed 82.8kg this morning. Same as yesterday. That's cool to see.
Ever so slightly faster than previous efforts. Was trying to focus on driving with my legs, vs pulling with my arms.
Left hip is a little buggy. Waking up and transitioning to seated cardio can be a little rough.
Got in all my chins last week, so this is the week of 5x15. Also got in ABF workout 10 last night (12 ABCs) and then a 2.3 mile ruck with the 20.4lb tac carrier. Staying active.
Weighed in at 82.8kg this morning. Gain train is still rolling. Also did OMAD all last week, and I will carry that through the work week this week. Last night we did sourdough pizza, topped with leftover kalua pig among other meat toppings. I had 5 slices, and then 6 baked treats from the Valkyrie, ranging from sourdough cookies to apple fritters to oatmeal cream pies, all topped with some raw local honey with honeycomb. I find that, this morning, my desire for coffee is stronger, whereas on previous mornings I was averse to it until about 0830. Unique how it unfolds.
