Training Log: Entry 3383

AM WORKOUT (0353 natural wake up, snooze until 0400)

**OPERATION CONAN**: Initial Shocktrooper Assault

*Tactical Barbell Mass Protocol*: Grey Man-Cycle 2, Week 3, Day 1

WARM UP

Roll out on LAX ball

50x180 reverse hyper

Sets of 175, 265 and 355 low handle trap bar lift

MAINWORK

Low handle trap bar pull

5x3x450

SUPERSET

Axle bench press

5x3x221

SUPPLEMENTAL CLUSTER giant set

Lever belt squat

4x8x235 loaded

Weighted dip

4x8x57.5

Axle curls

4x8x71

ASSISTANCE

Standing ab wheel

3x10

Total training time: 51.5 minutes

BREAKFAST

Stupidly short walk w/dogs

Notes:

* This is absolutely my favorite week of the program.  Despite it being the heaviest, triples after weeks of 8s and 6s are a breeze.  It’s a little gift from K Black: from a logic perspective, you’d assume we’d be doing sets of 4 to go with the pattern of go up 5% and drop reps by 2, so to drop by 3 is honestly recharging.  

* I screwed up hand placement on the first 2 sets of pulls, but was able to hold on and get the rep in.  Bar was tipping forward.  On the 4th set, I noticed a significant reduction in speed on the initial pull, and the 5th set was similar.  Most likely playing cautious with my hip, which felt awesome during the workout and currently feels good.  I think a weekend away from doing stupid stuff helped.

* Kept rests as close to a minute as I could as applicable.  Very much still digging what I have for my supplemental cluster here.  Lotta value added with those belt squats.

* Weighed in at 81.9kg (180lbs).  This is a post workout weigh in.  That’s a good jump, but once again, not quite apples to apples, since my carb up meal was last night whereas this is typically my MOST depleted weigh in.  But still, seeing a positive trend there.  

* On the discussion of post carb: last night was 2 moderate servings of spaghetti with bison meat sauce, 2 breadsticks, 3 fried eggs, and then 3.5 large servings of my wife’s oatmeal pumpkin bars topped with some honey from Costa Maya.  This was actually a preview of my birthday cake this year: she’s going to make a brownie pan of this recipe, we’re going to put some candles in it, blow it out, and cut it up like a cake to eat.  I’m incredibly excited about that development.  Might even employ some honey icing.

* And discussing future Operation Conan meal developments, kiddo and I are on my own tonight, so I’ll be doing surf and turf, ala some Piedmontese grassfed New York Strips and some sardines.  Also planning on eggs, cottage cheese and craklin’ of course: can’t beat the classics.  I also have a lot of birthday goodies to cash in, since I’m signed up for some many food services, to include some free wings at BWW and some free ribs at Texas Roadhouse.  It’s a good time to be gaining.