Training Log: Entry 3715
AM WORKOUT (0900)
TACTICAL BARBELL OPERATOR Week 5, Workout 6
“AXLE GRACE”
Notes:
Time was 4:02. This is a regression. Had some factors working against me, biggest being that I kept hitting the garage door motor at the top of the rep. Felt strong, knee is doing ok despite the swelling.
Got in a 3 mile walk with the 20.4lb vest as well. And a timed hold yesterday of 1:18.
Training Log: Entry 3714
AM WORKOUT (0400 wake up via alarm)
TACTICAL BARBELL OPERATOR Week 5, Workout 5
MAIN WORK
SSB Front Squat
5x5x265
ALTERNATE w/
Axle strict press from rack
4x5x183
4x183
Chins between sets
CONDITIONING
3 rounds of 150lb sandbag carry medley (3 lengths first 2 rounds, 2 lengths final round)
ASSISTANCE
Lateral raise dropset
35x10, 35x5, 35x2.5, 35xEmpty hands
Band pull aparts
35
Notes:
Yet again: it being Friday motivated me to get up, but also having missed Tang Soo Do last night meant I was better rested. And performance was solid.
I opened up my warm-ups with a set of 20 chin ups, and that’s the first time in a LONG while that I’ve been able to knock that out, let along so casually. I made it my goal to get back to this point about 1.5 years ago: been a long slow climb. Stuck with sets of 5s during the warm-ups, and 8s and 7s during the worksets.
My right knee experienced significant swelling yesterday, to the point that when I got on my knee to do PT, I thought I was wearing my knee sleeves because my knee felt “padded”. I took 2 motrin before bed and woke up with reduced swelling, but still there. Not sure the cause. It had a small impact on squats, but nothing too significant: still smooth and strong.
Presses were a victory. Best showing all week. And with my lighter weigh ins, this is now bodyweight for sets of 5.
Got in a bit more carries than on Monday. Just a better showing all around.
1:26 hold last night.
Weighed in at 81.0kg this morning. That was quite unexpected, especially given the pork ribs last night, as pork tends to be a bit inflammatory for me, and when you eat out you always take in way more sodium than you could ever get at home, and I know that these are going to have some degree of sugar in them. I weighed 89.1kg on 6 Jan, and now it’s 6 Feb and I’m 81.0. However, I realized I took the motrin last night, and it’s an anti-inflammatory, so there may be some manner of watery shennigans afoot.
Training Log: Entry 3713
AM WORKOUT (0355 wake up via alarm)
TACTICAL BARBELL OPERATOR Week 5, Workout 4
“RUCKED UP BEYOND ALL RECOGNITION”
Notes:
Just gonna narrate this. Short story is the treadmill broke after 3.57 miles, at a pace of 3.5mph, incline 4.5, wearing a 45lb vest. The back right bolt dislodged and is currently MIA, so there’s no tension in the belt. It’s still under warranty, so I’m going to call that in and hope for the best. It’s the Valkyrie’s treadmill, so I feel sheepish that I broke it. Got in a decent ruck still, but not as far as I like to on this training day.
Weighed 82.5kg this morning post ruck, which I’m not able to get a consistent compare to last week due to the deviance here. But still weighing light. I could technically make the 181s at this rate.
No timed hold last night due to schedule, but the 90 minute TSD class went well.
I’m not sure where else to post this, but it’s fascinating watching the “rats on a sinking ship” effect with Peter Attia and David Protein, among other online entities.
Training Log: Entry 3712
AM WORKOUT (0359 natural wake up)
TACTICAL BARBELL OPERATOR Week 5, Workout 3
MAIN WORK
SSB Front Squat
3x5x260
ALTERNATE w/
Axle strict press from rack
2x5x183
4x183
(2) Texas Deadlift Bar Mat Pulls
16x425
ASSISTANCE
Reverse hyper/standing ab wheel/band pull apart circuit
3x15x360/3x10/3x33
Axle curls
66 unbroken
Band pushdowns
66
Notes:
I continue to legitimately look forward to this training day, primarily because of how low volume it is. It’s like my reward for Monday and Friday. Only having to do 3 sets of the squats and press and 1 big deadlift set is so much more tolerable.
I came in feeling weak, yet performed very strong. Squats were buttery smooth, and the presses were stronger than Monday, despite biffing on the final set. That was more a technique issue, as the first 2 sets I was able to get through without pause. In general, felt light headed and low energy, but each time I stepped up, I performed well.
Trend continued with the deadlifts. Had to talk myself through it, but once the bar started moving I found my groove. Shaved off a rep from last week, but this is still an awesome performance. In general, I’m feeling strong again, as 16 reps of 425 doesn’t feel so far away from my effort of 495 for 15 that I pulled YEARS ago at a much higher bodyweight. I’m finding a decent balance between size, strength, and sustainability. And I managed to not blow out my hip again.
You can see how fried I am after the deadlift set, so some light assistance work to closeout was perfect.
Weighed in at 83.8 this morning. Down half a kilo from last week, and yesterday’s weigh in was also a half kilo down from last week’s Tuesday weigh in, so the trend is consistent. Gradual, sustainable, and no suffering: I dig this. Also got a 1:18 hold.
Tang Soo Do was moderate activity last night, but once again my head instructor commented on how my movement is “night and day” different compared to just a few months ago. He’s really excited for how my physical therapy has transferred to improved performance. I’m excited that he’s excited. We have the long class tonight, and then we’re taking a break on Thursday.
Training Log: Entry 3711
AM WORKOUT (0509 wake up via dog)
TACTICAL BARBELL OPERATOR Week 5, Workout 2
“MEAT EATER II”
10 rounds of 10 swings (24kg bell) and 10 burpees w/1min rest between rounds
Notes:
Really just wasn’t in the mood for the rower this morning. I think the rower is a great conditioning tool, but I don’t like waking up and then going straight to sitting. Doesn’t feel great on my hips. Meanwhile, this actually felt very restorative.
Swings always FEEL good and then I watch myself on video and I look like Frankenstein’s monster.
Now that my knee pain has resolved, I observed that I am MUCH more explosive in the burpee. Specifically the transition from standing to the floor. Instead of setting my hands down and popping my legs into a push up position, I was effectively sprawling to the floor and catching myself. Was cool to be able to bring that intensity back.
Weighed in at 84.5kg this morning, seeing a continued slight downward trend. Got in a 1:10 hold yesterday. Tang Soo Do on the schedule for tonight.
Coffee fasting day, and it’s funny how I look forward to both mornings. When I lift, I’m excited about the breakfast that awaits me, whereas on these days I’m excited about how fast/easy of a morning I have where I just have to make a cup of coffee for myself and have much fewer dishes to take care of. “High speed/low drag”. Alternating between the two is good on my sanity, as I always have something to look forward to, vs getting stuck in a rut.
My kiddo took wonderfully to the ABF yesterday. 10lb KBs were the right call. It’s amazing the things you take for granted physically: I had to teach them how to sit their hips back in a squat because they were just pure knees. It’s also funny how, as soon as you put a KB in their hands in the goblet position, a LOT of problems get solved. I remember working out with my dad when I was a fat little boy trying to lose enough weight to be able to play Pop Warner football (spoilers: it didn’t work), and those are still some cool imprinted memories. Hoping we’re laying down a good foundation.
Training Log: Entry 3710
AM WORKOUT (0400 wake up via alarm)
TACTICAL BARBELL OPERATOR Week 5, Workout 1
MAIN WORK
SSB Front Squat
5x5x265
ALTERNATE w/
Axle strict press from rack
3x5x183
4x183
Chins between sets
CONDITIONING
3 rounds of 150lb sandbag medley (2 trips each round)
ASSISTANCE
GHR sit ups
3x10
Notes:
My training motivation continues to decline. I observe this trend in my “non-building” blocks of training. Jamie Lewis discussed this as the advantage of bulking: you’re motivated to train because you want to put all that food to use. I had a pseudo version of that, since our family meal was last night and I had enough motivation to put all of that to some use. But the weekend wasn’t quite as restful as I anticipated, as the puppy was a bit of a handful.
I was curious how this workout was going to go when I looked at the weights listed. I was honestly quite pleased with the press, despite not completing 5x5. 3x5 is still within specs. I misgrooved a few reps, which resulted in an energy leak. I cut out the push presses to allow for enough recovery between sets to perform. Ultimately, this is just a great showing for me as far as recent performances go, and I’m strict pressing the comp weight for sets of 5.
Squats weren’t quite as smooth as last week, but still better than usual. Some reps were 2 parters and some were clean throughout.
The front squats clearly had a fatigue impact on me when it came time for the medley, and rather than groove slow reps, I just cut the rounds short. Still tried to focus on a good strong pick.
Weighed 85.3. I actually called that before I stepped on the scale, down to the decimal. I’m gaining some good body awareness. This is a slight uptick from last week, but the post carb weigh ins are a wildcard.
Got in a 1:15 hold last night. Did a good job getting in steps for the weekend as well.
Training Log: Entry 3709
AM WORKOUT (0900)
TACTICAL BARBELL OPERATOR Week 4, Workout 6
“Axle Grace”
Time: 3:54
Notes:
This is a regression from last week, but an improvement on the previous 2 performances before that. I’m in a different state of fatigue due to my schedule, and it was painful cold in the garage, to the point that my lungs hurt from breathing in. I felt strong, but it was tough getting a grip with my hands going numb.
Also got in my steps, and a 1:00 hold. Honestly hard to fight the urge to train MORE, but I gotta keep the eye on the prize, especially in a compromised state of recovery.
