Training Log: Entry 3815

AM WORKOUT (0400 wake up via alarm)

OPERATION TACTICAL SLEIGHBELL

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

MAIN CLUSTER

Axle bench press
2x6x258
5x258
4+2x258

(5) Texas Deadlift Bar Mat Pulls
9x455+chains

SUPPLEMENTAL CLUSTER

Lever belt squat
4x10x282.5

Dips
4x10x72.5

Axle Curls
4x10x83

ASSISTANCE

2 rounds of 2x15 reverse hyper and ab triad

Notes:

• Despite having the day off for the federal holiday, kiddo still had to get to school, so I got up at the usual time to get them on their way so the Valkyrie could sleep in and we could go out to breakfast together. But it hits differently when you choose to get up early vs when you have to.

• I'm happy with how the bench is going, even if my TM is too heavy. I'm feeling strongISH again in it.

• Similarly pleased with the mat pulls. Once I break it, I can get in a good fight. I figured out today that it's really my torso strength that is where I'm not feeling confidence. It seems to have some give when I go for that initial pull. It may be time to bring back the heavy reverse hypers, ab wheel and GHR sit ups.

• Curls are dialed in correctly. Was getting in more bicep than elbow today.

• We've got ABF on the docket for tonight. 80 clean and press aways.

• Weighed in at 82.9kg. So very close to 83. It's been a good steady progression.

Training Log: Entry 3814

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

OPERATIONAL TACTICAL SLEIGHBELL

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

"ROW ROW ROW YOUR BLOAT"

16 chins
20 minute recovery row (4130m covered)
15 chins
15 chins

Notes:

• Every week, this is exactly what I need. Woke up sore, came out feeling better. General rowing ability continues to be pretty solid.

• We skipped ABF last night, and are going to skip out on Tang Soo Do. Valkyrie came down with a bug after running, and we're testing for our next belt on Sat, so recovery is key.

• Got in some throws last night. I'm actually getting some rotation on the bag with the throw, which is a good sign. Also, they announced more details for the Feb comp, and masters get a lower bar to throw under, so I'm glad I picked that an not 181s. We have to carry heavier bags for the medley, but I'm ok with that. I'll start training that in a few weeks.

• Weighed 82.4kg this morning. I had SO much kalua pork. And I have a great feast planned for tomorrow as well.

Training Log: Entry 3813

AM WORKOUT (0400 wake up via alarm)

OPERATION TACTICAL SLEIGHBELL

TACTICAL BARBELL MASS PROTOCOL Grey Man, Cycle 3, Week 2, Workout 1

MAIN CLUSTER

Buffalo Bar Squat
4x6x367

Axle strict press from rack
3x6x166
5+1x166

(3) Incline DB bench
3x10x75
8+2x75

DB rows
4x10x155

GHR
4x10x55

Notes:

• Not the best sleep last night. Valkyrie was feeling the effects of that half and tossing and turning. I was up around 0230 and just kinda dozed on and off. But it mean, when the alarm went off, there wasn't any drama, since I was already up. This week isn't a tough week compared to week 1 as well.

• Squats got deep. I felt myself hit the straps at one point. Felt strong on all the presses. Like I'm properly fueled.

• Right bicep was cramping during my daily chins yesterday, and acting up today on rows. I'm going to keeping my eye on it. It's the one that ISN'T torn, so maybe I should keep it like that.

• Don't know where I lost time, but I had to cut GHR rests short and get rid of assistance. I can feel my conditioning declining a little.

• Got in all my chins for the week, so this week is 2x16/3x15

• Weighed 82.7kg this morning. Seeing the trend slowly moving up.

Training Log: Entry 3812

AM WORKOUT (0400 wake up via alarm)

OPERATION TACTICAL SLEIGHBELL

TACTICAL BARBELL MASS PROTOCOL Grey Man, Cycle 3, Week 1, Workout 5

MAIN CLUSTER

Buffalo Bar Squat
4x8x342

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

SUPPLEMENTAL CLUSTER

(3) DB incline bench
12x70
3x10x70 (+3 rest pause on final set)

DB row
4x12x140

GHR
4x12x50

ASSISTANCE

GHR sit up
15, 10

Notes:

• Eskimos have over 100 words for snow and no word for Hello, whereas there are no words in English to describe how much I didn't want to train this morning. I woke up at 0355 on my own and tried really hard to come up with a strategy to somehow sleep some more and still get my training done today and came up completely short (only to get to work today and find out we're getting dismissed early, so once again chaos remains the plan). Since I wanted my weekend with my family, I got up and told myself it was time to earn Friday.

• And, as is typical, I had one of my best workouts. The squats, which is really what I dreaded, flew compared to Monday, and I had success on all my pressing. I attribute it to fueling properly, despite a bodyweight drop (foreshadowing). Really focused on finding the bottom of the squat. I watch the video and tell myself "that doesn't look like depth", so I have to tell myself WHILE I'm squatting to remember how these squats feel, and that I legit just plain don't have anywhere else to go once I get there. I am finding the bottom.

• The GHRs are at an appropriate weight. Good posterior chain pump.

• Weighed 82.1kg this morning. No idea what sorcery caused that to happen after those carnivore nachos. To paraphrase Fry (minus the ew, because they were delicious)

  

• We did a pure bong(staff) training day in Tang Soo Do last night. Whereas the majority of the class uses a competition bong, which is made of a lightweight fiberglass like material, so that it can whip through the air and make cool noises and be twirled like a baton, mine is made of thick hardwood, because I'm of the thought process that, if I'm going to train how to use a weapon, it should actually carryover to the weapon I intend to use. In turn, my shoulders got an excellent workout channeling my inner Donatello and moving that thing through space for an hour.

Training Log: Entry 3811

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

OPERATION TACTICAL SLEIGHBELL

TACTICAL BARBELL MASS PROTOCOL Grey Man, Cycle 3, Week 1, Workout 4

"ROW ROW ROW YOUR BLOAT"

16 chins
20 minute recovery row (4175m covered)
15 chins
15 chins

Notes:

• Leaning into this mass building phase and keeping the conditioning within specs. With the weather being cooler, I'm also enjoying spending more time sleeping next to the Valkyrie, and she's had a rough time adjusting from daylight savings, so opted for another morning of sleeping in and getting in 20 minutes on the rower. Woke up feeling sore enough that a recovery row was just what the doctor ordered.

• Soreness is predictably from the heavy pulls from yesterday, but I actually think 20 minutes of ABCs EMOM per ABF workout 14 played a role as well. Family is crushing it. Also got in some throws last night. I feel as though I'm getting a little better at it.

• Tang Soo Do on the schedule for tonight. Basics/Hyungs, potential for a decent workout. We're testing next week, so it's a good review. And we've been doing our physical testing requirements each class, so I've been getting in a little extra activity.

• Weighed in at 82.8kg this morning. Double meals working. My guts actually got pretty upset yesterday: I'm thinking the turkey breast I had leftover may have been a touch undercooked. Just employing the Nietzsche approach to fitness.

Training Log: Entry 3810

AM WORKOUT (0400 wake up via alarm)

OPERATION TACTICAL SLEIGHBELL

TACTICAL BARBELL MASS PROTOCOL Grey Man, Cycle 3, Week 1, Workout 3

MAIN CLUSTER

Axle bench press
2x8x241
6x241
5+3x241

(5.5) Texas Deadlift Bar Mat Pulls
9x455+chains

SUPPLEMENTAL CLUSTER

Lever belt squat
4x12x260

Dips
4x12x55

Axle curls
Misload x 6
2x12x78
10+2x78

ASSISTANCE

Reverse hyper 2x15x145 into 2 rounds of ab triad

Notes:

• Sleep last night was weird. We got to bed early, I woke up at 2230 and thought I had slept all night, then got up again at 0335 and thought I'd just end up dozing until the alarm went off, alarm went off while I was in the middle of a dream and some DEEP sleep, and I quite frankly did NOT want to train. I was downstairs in the middle of changing in my workout clothes STILL trying to talk myself out of it. Wanting to have the night with my family and knowing we're doing ABF workout 14 was about the only thing that compelled me to get this done. And then it turned out to actually be a pretty good workout.

• I'm pleased with the bench. Since this is the last cycle of Grey Man, I'm pushing the numbers, and will most likely reset the maxes for the next run to give me some runway. It was heavier than is appropriate, but the kind of weight that will make me grow.

• What I'm really pleased with is the mat pulls. Last time I approached this BAR weight, it was "strength miracles" every workout trying to break it off the mats. Today, I felt surprisingly strong and got after it. I also made it harder for myself, because I discovered that only one side had 6 mats, the other had 5. Next week, I'll make it an even 5. I also stopped the set before pain set in, which has been good for longevity.

• No idea what I was thinking with the initial curl loadout. Not even sure what it was meant to be. But I figured it out for the rest of the workout.

• Tang Soo Do was an ok workout last night. Lots of hyungs and basics.

• Weighed 82.4kg this morning. Brought back midweek breakfast, since I don't have any feasts to account for.

Training Log: Entry 3809

AM WORKOUT (0505 natural wake up)

OPERATION TACTICAL SLEIGHBELL

TACTICAL BARBELL MASS PROTOCOL Grey Man, Cycle 3, Week 1, Workout 2

"ROW ROW ROW YOUR BLOAT"

15 chins
20 minute recovery row (4160m covered)
15 chins
15 chins

Notes:

• 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.