Training Log: Entry 3387

PM WORKOUT (1440)

**OPERATION CONAN** Initial Shocktrooper Assault

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

WARM UP
Roll out on LAX ball
50x180 reverse hypers
Sets of 135, 225, 335 low handle trap bar lift

MAIN WORK

Low handle trap bar lift
5x3x450

SUPERSET

Axle bench press
5x3x221

SUPPLEMENTAL WORK CLUSTER giant set

Lever belt squat
4x8x230

Weighted dips
4x8x57.5

Axle curls
4x8x71

ASSISTANCE

3x10 standing ab wheel

Notes:

* After sleeping in due to the knee pain, I managed to squeeze this in cutting out of work early before I had to pick up the kiddo.  In turn, I blitzed through it.  1 minute rests through out.  My right hip got achy on the first set of the pulls, and it was hurting pretty bad from a nerve perspective at the end, but it's been a few hours now, and I'm feeling pretty solid.  Compared to where I was 2 days ago, it's a huge victory, but I imagine I'm going to forego mat pulls this week.

* Just pleased I got all the way through this cycle.  I'm seeing the results.  Loving this protocol.

* Got some walking at the zoo in my future.

From the "Operation Conan" side of the house, we ordered out tonight.  

I got 2 sidekicks of ribs at Texas Roadhouse, cashing in a birthday voucher for 1 free sidekick, and using some creative strategy in ordering to get the second one at a discount, which was cool.  Alongside it are the usual suspects of cracklin, grassfed cottage cheese and scrambled eggs, and I topped the ribs with some grassfed ghee and sour cream as I ate them.