Training Log: Entry 3382

AM WORKOUT (0400 wake up via alarm)

**OPERATION CONAN**: Initial Shocktrooper Assault

*Tactical Barbell Mass Protocol*: Grey Man-Cycle 2, Week 2, Day 3

WARM UP

Roll out on LAX ball

50x180 reverse hyper

30 second hold at bottom of squat

Sets of bar (30 second hold at bottom), 135, 225 and overwarm of 335 on squat

MAIN WORK

Buffalo bar Squats

5x6x295

Superset

Axle strict press

5x6x128 axle

SUPPLEMENTAL CLUSTER giant set

(3) Incline DB bench

4x10x60

NG chins

4x10x10

GHRs

4x27 (off camera)

ASSISTANCE

Standing ab wheel

3X10

TOTAL TRAINING TIME: 53 minutes

BREAKFAST

No walk today (schedule)

Notes:

* Was very pleased with this morning’s performance. This was a repeat of Monday’s workout, but given that this was first thing in the morning, the context changes, and I handled everything well. Weights were manageable and I felt strong, and started and ended without pain.

* Kept rests close to a minute for the main and supplemental work.

* Upped the weight appropriately on the DB bench, and only had to rest for 1 set of the chins. Things seem to be improving there.

* 30 second hanging from bar during the rests on the main work. Seems to be helping with spinal decompression and getting in some sneaky grip work.

* Work schedule is going to be busy for the next few days, to include the weekend. It was honestly a good time to try this experiment of one meal a day, because it means I can just rely on Metabolic Drive while at work.

* Tang Soo Do was intense again last night. Lots of running and bodyweight exercises.