Training Log: Entry 3357
AM WORKOUT (0400 wake up via alarm)
**OPERATION CONAN: Recon and Scouting**
*Tactical Barbell Mass Protocol: Grey Man-Week 1, Day 3*
WARM UP
Roll out hip on LAX ball
50x180 reverse hypers
Buffalo bar squats w/bar, 85lb, 135, 175, 225, and overwarm unrack w/315
MAIN WORK
Buffalo Bar Squat
4x8x275
SUPERSET
Axle strict press
4x8x118
SUPPLEMENTAL CLUSTER w/ASSISTANCE
(3) Incline DB bench
4x12x50
NG chins
4x12 (rest as long as needed to get the reps)
Standing ab wheel
3x10
SUPPLEMENTAL LIFT
GHR
4x21
BREAKFAST
Short walk w/dogs
Notes:
* Woke up 10 minutes earlier than usual so I could spend more time warming up, and I think it paid off. I was still experiencing pain DURING the workout, but post workout I’m feeling very spry, whereas on day 1 I was hobbled. You can still see me struggling on the unrack: on the final set, I took to just squatting out of the bar, and I think that’s going to be my way forward from now on. Just unracking and walking away is painful, but fully decompressing at the bottom feels alright. I should probably spend some time just getting my body moving FASTER in general under the bar, as I do imagine that would help, but with a torn meniscus in both knees, I’m a little gunshy in the morning.
* This was with the new maxes, and they’re pretty spot on. It’s clear I CAN operate with these maxes, but it’s also clear that I NEED to eat if I want to keep this up, which is exactly where I want to be on a mass gaining program.
* My shoulders are also sore: something I noticed yesterday. Program is hitting in all the right ways.
* Reverse hypers as a warm up is really just something I should have been doing years ago. Really sets me up right. I might consider some GHRs too, in a similar method as John Meadows hamstring curls before squats.
* Got in over 23k steps yesterday, which my watch said was a new personal record. Mrs wanted a walk after dinner, and that’s not something I’d ever say no to.
Operation Conan meals continue
Careful observers will note that the ribs are stacked like a row of shark’s teeth: there are TWO there, as this is a full rack, with pulled pork. Does this violate my ruminant meat goal? Yes, but here is your fun fact of the day
Pork is good enough for Valhalla: good enough for me. I also dig how this is so very anti-JudeoChristian to PRIZE rather than consider it “unclean”
And speaking of vikings, my Valkyrie bought me an incredible gift
She felt bad my old one was in such disrepair, so she bought me a replacement AND a great hoodie for this winter. Get you a spouse like that.
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