Training Log: Entry 3355

AM WORKOUT (0410 wake up via alarm)

**OPERATION CONAN: Recon and Scouting**

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

WARM UP

50x180 reverse hyper

Sets of bench and trap bar pulls

MAIN WORK

Low handle trap bar pull

4x8x395

SUPERSET

Axle bench press

2x8x216

1x7x216

6+3(rest pause)x216

SUPPLEMENTAL CLUSTER (as a giant set)

Dips

4x12xBW

Chins

1x7

3x6

Axle curls

4x12x43lb

ASSISTANCE CIRCUIT (off camera, no rest between rounds)

Standing ab wheel

3x10

Reverse hyper

3x20x90

Band pull aparts

3x20

Total training time: 50:45

BREAKFAST

Moderate walk w/dogs

Notes:

* I am really digging how long these sessions are running. Just about 40 minutes to get all the required work done, and then 10 minutes to myself to work the assistance. And in that, I AM keeping with the author’s recommendations, wherein he says to NOT add anything to the program in terms of curls, raises, etc, but if we want to do some core work, to include pull aparts, that’s fine. So here I am doing that.

* Still some GI issues this morning. Most likely nachos aren’t the best training fuel. Realistically, I imagine it was the egglife wraps that I turned into chips, as those are the most “processed” food that I eat. My kid brought up the idea of walking tacos/nacho bowls next time, and that’s pretty brilliant. I could just crumble up some pork cracklin there to get the crunch. But really, the only reason I’m bringing this up is that it limited my time just a touch.

* THAT said, I still made it a point to roll out my hip with the LAX ball before stepping into the gym, and then to warm up with those reverse hypers, and it was an absolute game changer. I started the workout with a lower back pump already, and though I experienced some minor hip pain, I was in a far better state than Monday. No hobbling. You can see me on the first set of the pulls that I am being VERY ginger and deliberate, with super controlled eccentrics, just getting a feel for things. What’s unique about the pain is that I’m totally fine UNDER load, but when I rack/set down the weight, pain sets it. Definitely a nerve issue. Only experienced some pain on the final set of the trap bar pulls.

* Bench weight is a touch too heavy, and I even walked it down 5lbs from the original starting weight. I’m thinking a training max rather than a 1rm would be the better call here, despite what the author says, although that’s most likely because I employed a 1rm calculator vs actual testing, and as we’ve seen, my ability to grind high reps definitely does not equate to my ability to hit max weights. Chins were also ambitious at 4x10: 4x6 was more within my capabilities. Again: recon and scouting. Got no ego here either: will lower things so I can build up. Don’t need to race to a stall.

* Kept rests close to a minute in the earlier sets, and then just as needed for later sets. Don’t need to be a “short rest hero” here: need to get the reps.

* Tang Soo Do was actually a solid workout last night. Got in a lot of physical training, and we even worked some board breaks at the end. We used the plastic re-breakable boards, which are actually quite a bit tougher than real wood, since you have to hit them DEAD on center. I made it a point to use the same level of resistance as the black belts for every technique, and was able to break on my first try, which was awesome. Got another class tonight.

* Came out at 18.5k steps yesterday, and once again, that’s not counting any of the ones from work or TSD. Getting a new puppy has really upped my activity.

* Thinking about progression, K. Black says "4-5 sets" in his instruction for the main work, and that just makes a lot of sense to me.  I plan to run 2 3-week cycles back to back, and during that time I won't raise the maxes, but will instead transition from 4 sets to 5 sets.  After that, THEN I'll raise the maxes, and go back to 4 sets.  This can allow me to progress while keeping the weight the same.  Slow and steady.