Training Log: Entry 3353

AM WORKOUT (0405 natural wake up)

**OPERATION CONAN: Recon and Scouting**

*Tactical Barbell Mass Protocol: Grey Man-Week 1, Day 1*

MAIN WORK SUPERSET

Buffalo bar squats

4x8x285

Axle strict press from rack

3x8x123

6+1+1x123

SUPPLEMENTAL WORK GIANT SET

(3) DB incline bench

8x60

3x12x50

NG Chins

4x12 (took as long as necessary to get the reps in each set)

Standing ab wheel

3x10

SUPPLEMENTAL WORK STRAIGHT SETS

GHR

4x21

TOTAL TRAINING TIME: 52:30

BREAKFAST

Moderate walk w/dogs

Notes:

* First day of the new program, I’m calling this Recon and Scouting because I’m using this as an opportunity to assess where I am and what needs altering.  Right away I discovered my max is too high on the DB bench, most likely because I’m accomplishing it right after the presses.  My presses may be a hair too high, but resting longer might help.  I got up earlier than usual, but had to attend to some GI distress due to yesterday’s feasting.  I feel, absent of that, I’ll be able to give the adequate recovery time AND warm up time to make this viable, as my knee and hip were screaming at me on those squats, and I feel like I have the tools to make that NOT happen if I’m smart about it.

* The squats WERE tough, but more from a pain management perspective.  I almost lost the second rep of the third set: felt myself fall forward with it.  Being able to recover it and finish out the set is a good sign.

* I am violating my “more trouble than I am worth” principles and pressing out of the rack.  Taking lessons from history, my press was the strongest when I trained it out of the rack, and my time away from doing that got me weaker, so I’m going to swallow my pride and do what works.

* On that topic, treating GHRs as a single set exercise was a mistake.  I got a ridiculous pump with those 4 straight sets.  There is a lot of value in that.  

* It’s incredibly humid, and combined with some carb sweats, I was soaked.  I am also STILL quite full from that meal last night, so “Operation Conan” is off to the start with some fasting.  I’m waiting until I feel hungry again.  But I’ve been feasting since Friday, and I’m not too concerned about that.

* Which, on that note, when I woke up yesterday, I was feeling kinda fluish and had no appetite.   I’m pretty sure that sandbag carry gave me a touch of CNS flu.  I had a smaller breakfast, fasted through lunch, and absolutely feasted in the evening.  Was an interesting experience.

UPDATE

Ended up fasting until dinner, and then whipped this up

5 pastured eggs, grassfed ghee, grassfed burger patty, topped with swiss and grassfed sour cream.