Training Log: Entry 3385

AM WORKOUT (0400 wake up via alarm)

**OPERATION CONAN**: Initial Shocktrooper Assault

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

WARMUP

Roll out on LAX ball

50x180 reverse hyper

Sets of Bar, 85, 155, 225 and overwarm walkout of 335 for buffalo bar squat

MAINWORK

Buffalo bar squat

5x3x315

SUPERSET

Axle strict press

5x3x138

SUPPLEMENTAL CLUSTER giant set

(3) Incline DB Bench

4x8x65

Weighted NG chin

4x8x17.5

Standing ab wheel

3x10

SUPPLEMENTAL WORK

GHRs

4x30

TOTAL TRAINING TIME: 50 minutes.

BREAKFAST

Stupidly short walk w/dogs

Notes:

* My hips/glutes were on fire with today’s squats.  Lost a lot of the goodwill I’d built up prior to this point: just very stiff and painful ROM, very “like old times” feeling.  However, it’s a lot more muscular than nerve.  I do wonder if sparring the night before played a role: I was focusing much more on being light on my feet and bouncy, and getting in a lot more flowing kicks.  Still made it through the workout, and my strategies of squatting out of the bar on the rack and hanging between rounds is paying off well.  The GHRs are the end actually did an outstanding job of “unlocking” my hips as well, which makes me wonder if they should be part of my warm-up.  

* Speaking of GHRs, doing 120 of them is pretty bonkers, but I can’t argue with the results.  I MAY add some weight to them next cycle, but the high reps are playing pretty nice for now.

* Kept rests close to 1 minute throughout the workout

* DB press was very strong today, and chins had a good showing as well.  I think I’m recapturing some lost strength finally.  Big part of that is eating well enough to support it, I’m sure, but this progression model has been pretty logical and sustainable for me.

* I dig how I’m set up for the future so far on this.  I like that I only have to squat once this week, and next cycle, when I DO have to squat twice on the heaviest week, it will be for 4 sets per workout vs 5, which seems more tolerable.  

* I shamelessly cashed in my free birthday wings as Buffalo Wild Wings for pickup later today, and will include that in my Operation Conan meal, which will be another leftover’s night repeat.  More sparring on the radar tonight.  I made it into the second round of our tournament last night, wherein I got to spar the Valkyrie again.  She got in a bodykick for 1 point and rode that out until the end of match time.  Was a good opportunity for me to try out some sneaky footwork stuff.