Training Log: Entry 3717

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

TACTICAL BARBELL OPERATOR Week 6, Workout 2

“SPEED/ENDURANCE LADDERS” w/rower (easy)

400m row
40 sec rest
300m row
30 sec rest
200m
20 sec
100
10
100
10
200
20
300
30
400

Notes:

• Monday is my favorite night of the week, because I get to sleep in and wake up next to my Valkryie. However, I am finding it harder and harder to find the motivation to to this workout as a result, which is funny given how short it is. In truth, I feel like it’s the lukewarmness of it. It doesn’t blow me out of the water, so I wonder “why bother”, which is, of course, a juvenile mentality, but I like to say that I’m not 40 years old: I’m 19 with 21 years of experience.

• Having said that, this was the best output I’ve had on this particular workout, and I noticed last week that I was moving explosively there too, so things are improving and I’m becoming more of an athlete again. I’m doing the easy variant, since this is the hard week of training, but in turn I was able to put a lot of myself into the workout. My hips also felt alright going on the rower first thing in the morning.

• Weighed 84.7kg this morning, still showing very slight progression in bodyweight loss. Part of me wonders if I’m set up for a “whoosh” at this point. Also got in a timed hold last night, and was able to get 10k steps by pacing while flossing right before bed. None of the steps I get at work ever register, since I don’t wear my watch there, so this becomes an even bigger victory.

• Tang Soo Do tonight. It’s one-step week, so not the most intense of exercise.

• Whole family finished up this week’s rotation of ABF last night getting in 60 presses total. Cool to see the growth happening.

 Training Log: Entry 3716

AM WORKOUT (0359 wake up via dog)

TACTICAL BARBELL OPERATOR Week 6, Workout 1

MAIN WORK

SSB front squats
4x2x295

ALTERNATE w/

Axle strict press from rack
4x2x203+1 push press on last 3 sets

Chins between sets

CONDITIONING

3 rounds of 150lb sandbag medley

ASSISTANCE

GHR sit ups
3x10

5 minutes cooldown pacing

Notes:

• Was contemplating sleeping in a little, since this workout runs shorter with the reduced reps and sets, but my pup climbed on my face at 0359 and that convinced me to get up. Felt a little weak in the warm-ups, but once I got under for the top sets I was feeling sharp.

• This was just a solid effort all around. Pleased with the weights being moved. Glad I could bring back some push presses: had enough juice for them.

• Got in sets of 8 on chins during the workout and opened with 18 and sets of 5 in the warm-up.

• The medley has me more and more exhausted, as I approach it with more and more fatigue. Now that the weights have moved up so much in the competition, I’m less concerned with my performance on it, as I imagine it’s just going to be a slog. But I still like picking stuff up and moving with it.

• Got in a 1:13 hold yesterday.

• Weighed in at 84.8kg this morning. This is, technically, my lightest Monday weight in since starting Red Meat and Black Coffee. Doing it after some Superbowl debauchery is pretty cool.

 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.