Training Log: Entry 3391

AM WORKOUT (0400 wake up via alarm)

**OPERATION CONAN** Occupation Phase

*Tactical Barbell Mass Protocol* Grey Man-Cycle 3, Week 1, Workout 1

WARM UP 

Roll out on a LAX ball

50x180 reverse hypers

Sets of 175, 225 and 315 on low handle trap bar lift

MAIN WORK

Low handle trap bar pull

4x8x405

SUPERSET

Axle bench press

4x8x196

SUPPLEMENTAL CLUSTER giant set

Lever belt squat

4x8x190 loaded

Weighted dips

4x8x25lb

Axle curls

4x8x58lb

ASSISTANCE

Standing ab wheels

3x10

Lateral raises

65x5lb

TOTAL TRAINING TIME: 56 minutes

BREAKFAST

Long walk w/dogs

Notes:

* Came into this feeling very pain free.  Recovery is going well.  Right knee is still buggy, but that’s just a forever thing, and all the jump kicks and similar stuff from Tang Soo Do last night wasn’t too helpful there, but through out the hard and heavy lifting of today I felt fantastic.

* Kept rest periods closer to 1 minute where possible

* Moved slow on the initial pull of 405, and after that focused on trying to move quicker on the following sets.  Also focused on getting my hips under me on the initial pull, which seemed to go a long way.  Was running into an issue where keeping chow down on the latter reps seemed challenging.

* Based on math, my bench didn’t move up on this workout, but it was still challenging enough.  

* Ab wheel didn’t explode my hips, so I feel like it still has some room for post deadlift workout.  

* Forgot my fit tracker for my walk with the dogs, so won’t get an accurate step count today, but we’ll be trick-or-treating tonight, so I’ll get in even more activity.