Training Log: Entry 3412

AM WORKOUT (0600 wake up via Valkyrie's alarm)

OPERATION CONAN Spec Ops Insertion Phase

Tactical Barbell Mass Protocol Specialization Bravo, Cycle 1, Week 2, Workout 5

WARM UP
Roll out on LAX ball
50x90 reverse hyper
Sets of 175 and 265 on low handle trap bar pull

MAIN WORK

Low handle trap bar pull
4x10x375

NG chins
12,10,8,6

Axle curls
4x10x73 (rest pause employed on final 3 sets)

GHRs
4x10x30lb (KB held behind head)

Reverse hyper
4x10x450

ASSISTANCE

Standing ab wheel/band pull apart superset
3x10/20

Notes:

* Holy cow I felt incredibly awful coming into this.  I think it's the difference between giving the Mucinex some time to work vs coming in cold.  Although I also speculate I may have actually underate yesterday, which is a funny thing to do on Thanksgiving.  Either way, this was a VERY challenging workout, and I had to push the rest periods to 2 minutes for a good amount of it.  I also cut the chins short, because I could tell I was doing more damage than good by trying to grind through it.  I am very pleased to knock out this workout and stay on target through the holidays.

* I pulled the first rep on the first set of trap bars pure low back, and learned my lesson from there and brought my legs into play for the final 3 sets.  I like the fact I can tell when I'm doing that and can correct.  My body will default to it's strong suit when I'm not thinking, but because I'm combating low back fatigue, it's a less than ideal situation to rely on that.  This is something I'll have to watch for the car deadlift in my competition.

* I can't load my reverse hyper much heavier than this.  I'll get creative from here.

* No walk with the dogs: since I got up late, I took them right to doggie day care.  Probably good to reduce activity a little.

 Training Log: Entry 3411

AM WORKOUT (1130, day off work with Thanksgiving)

OPERATION CONAN Spec Ops Insertion Phase

Tactical Barbell Mass Protocol Specialization Bravo, Cycle 1, Week 2, Workout 4

WARM UP
50x90 reverse hyper
Sets of bar, 85 and 175 for squats, w/265 walkout

MAIN WORK

Buffalo bar squat
4x10x265

Lever belt squat
4x10x225

Axle strict press
4x10x118 (rest pause used for last 2 sets)

Axle bench press
4x10x176 (rest pause used for last set)

(3) Incline DB Bench
4x10x60s (rest pause used for third set)

Dips
4x10x25 (rest pause used on final set)

ASSISTANCE

Superset circuit (no rest) of Hanging Leg Raise/Band pull apart
3x10/20

Notes:

* Delighted I got this in.  I woke up sounding like hell: all the phlegm had gathered while I laid down last night, but once I got upright it drained and I started feeling better.  Was helping out prep for Thanksgiving, and when we had some downtime, I managed to sneak this in.

* Kept the rest times strict 1 minute for the squats, but started to fall off that with the pressing, just resting long enough to survive, but keeping it under 2.  Used every trick in the book too: belts on the squat and pressing, sleeves where I could.

* I'm going to blame some of the struggle on illness and medication.  I took some prescription strength Mucinex, which is awesome, but dehydrates the hell out of me.  I'm thankful that I didn't have a major coughing fit to deal with during the squats.

* Really pleased with how the squats went.  I like my strategy of first workout beltless second one belted.  I appreciate the belt, rather than rely on it.

 Training Log: Entry 3410

AM WORKOUT (0520 wake up via Valkyrie's alarm)

**OPERATION CONAN** Spec Ops Insertion Phase

*Tactical Barbell Mass Protocol* Specialization Bravo, Cycle 1, Week 2, Workout 3

Hill sprints

7 rounds

Notes:

* Still feeling sickish.  Phlegmy cough and mucus generation is biggest issue, which impacts breathing slightly.  Slightly out of my head and fatigued (reference the 1.5 hour nap yesterday).  With all that, along with getting to bed late, I slept in as late as I could, knowing that this was going to be a quick workout.  I cut out my traditional reverse hyper warm-up, and just did a brief walk before getting into the sprints.  Also tried out a different hill.  It's honestly tough to find steep hills here in Nebraska, so these are more like "incline sprints", but I feel like that's a better approach for me compared to a flat surface.  It's good to have the road rise to meet my feet: seems to be a little gentler on my knees.

* Took a few runs to get my distance dialed in.  First 2 sprints were more around the 15 second mark, but the rest of them were right about 18-20 seconds.  Rested strict 2 minutes between rounds.  7 was how much I could get done within the 15 minute time cap.  

* I am really enjoying this protocol.  I feel athletic again getting in these sprints.  It's also very hard to NOT turn these into complete and total burnouts where I blow out my lungs and want to puke, but it's a bit easier when I've turned the keys over to someone else and just trust the process.  Because along with everything else, despite feeling sick, I physically feel the best I have in a LONG time.  Got my hips, back and knees sorted out, very little pain, minimal stiffness, etc.  

* That got to show through at Tang Soo Do last night.  We did a double class, and at the end the Valkyrie and I both got new stripes on our belt.  It's been awesome to be able to get in more jump kicks and other insanity again.

 Training Log: Entry 3409

AM WORKOUT (0400 wake up via alarm)

OPERATION CONAN Spec Ops Insertion Phase

Tactical Barbell Mass Protocol Specialization Bravo, Cycle 1, Week 2, Workout 2

WARM UP
Roll out on LAX ball
50x90 Reverse hyper
Trap bar lifts w/135, 225, 295

MAIN WORK

Low handle trap bar pulls
4x10x345

NG chins
4x12

Axle curls
4x10x66

GHRs
4x10x27.5 (KB held behind head)

Reverse hyper
4x10x430

ASSISTANCE WORK

Standing ab wheel/band pull apart superset
3x10/20

BREAKFAST

Short walk w/dogs

Notes:

* Strict 1 minute rests between sets.  Especially challenging on the trap bar lifts, as usual.  Really think there is magic happening there.  The axle curls were actually challenging today as well.  

* After watching video, I've changed up my GHR technique to try end the eccentric on a flat line rather than all the way forward.  I've noticed my lower back is less taxed as a result.  I think I was doing a combination back raise AND GHR before, and this is a bit more targeted.  Should be good for mitigating fatigue.

* Chins are slowly improving, but I have to consider that I'm adding bodyweight as I progress through the cycle, so I'm not going to beat myself up over it too much.  Do wonder if the torn bicep and lats are showing themselves these days as well.

* Got the day off work and a double Tang Soo Do class tonight, so walking may be on the menu, but not super high priority.

* Finally hung up the posters I got for my birthday.  Gym wall is looking full these days.  You can really see the influence of nerd culture in my upbringing. 

 Training Log: Entry 3408

AM WORKOUT (0400 wake up via alarm)

OPERATION CONAN Spec Ops Insertion Phase

Tactical Barbell Mass Protocol Specialization Bravo: Cycle 1, Week 2, Workout 1

WARM UP
Roll out on LAX ball
50x90 reverse hyper
Bodyweight jump squats
Sets of Bar, 85, and 195 squats

MAIN WORK

Buffalo Bar Squat
4x10x245

Lever belt squat
4x10x210

Axle strict press
4x10x108

Brief intermission to tape my thumb after tearing a chunk out of it

Axle bench press
4x10x163

(3) Incline DB bench
4x10x55s

Weighted dips
4x10x15lb

ASSISTANCE

Superset of hanging leg raise and band pull aparts
3x10/20

Strict 1 minute rests, minus the time applying first aid.

BREAKFAST

Moderate walk w/dogs

Notes:

* Those squats felt awesome.  I actually woke up with my back feeling a bit stiff, and convinced myself it'd be ok to train with the belt today to spare my lower back, but as soon as I stepped into the garage I felt fantastic, and being able to move quickly through the set really allowed me to self-perpetuate that feeling.  If I move quick, I move well.  Even managed to keep the rest periods short, despite some signs of illness (you can hear me coughing a bit between sets).

* Legs were feeling pretty pumped in the belt squats.  Press weight got challenging at the end.  Tore a chunk out of my thumb putting weights away and was bleeding pretty badly, so had to bandage it before the bench.  I've got a first aid kit in the truck, so I used that, but it gave me a bit longer rest than I preferred.  Bench was still challenging though: kept the rests very short to compensate.

* Weighed in at 82.5kg, which is .3 less than last week but also feels like "truer" weight.  Last week I was quite inflamed from so much pork products over the time period.  Transitioning back to beef has me feeling a bit better.  And this is also one of the many reasons I'm not big on counting calories or trying to force the body to grow in a linear, fixed and predictable patter.  It's more like riding waves.  I'm trending upward in general, but some weeks get to have these slight regressions so I can settle in.

* Labrum is feeling good enough.  It gets a little pissy on the incline bench, but nothing terrible.

 Training Log: Entry 3407

AM WORKOUT (0400 wake up via alarm)

**OPERATION CONAN** Spec Ops Insertion

*Tactical Barbell Mass Protocol* Specialization Bravo, Cycle 1, Week 1, Workout 5

WARM UP

Roll out on LAX ball

50x90 reverse hypers

Set of 135 and 225 low handle trap bar

MAIN WORK

Low handle trap bar lift

4x12x315

NG Chins

4x12 (rest as long as needed to complete sets)

Axle curls

4x12x58

GHRs

4x12x25lb KB held behind head

Reverse hypers

4x12x410

ASSISTANCE

Standing ab wheel/band pull apart superset

3x10/20

Neck harness

25x50lb

TOTAL TRAINING TIME: 56 minutes

BREAKFAST

Short walk w/dogs

Notes:

* Strict 1 minute rests for vast majority of workout.  Sole exception was the final set of trap bar pulls, which I went with a loose 1 minute rest.  Differnce between the two is, in the former, I will start preparing for the set after 40 seconds of rest, so that I BEGIN the set right at the 1 minute mark, whereas in the latter I let the full minute eclipse before I start getting ready.  I also tried to keep it to 1 minute between exercises where applicable, which would be between the pulls, chins and curls.  Because I have to travel for the GHR, there is a gap between that.

* Played around with exercise order and like this set up so far.  The GHRs are a little taxing on the lower back (which they probably aren’t supposed to be, but such is life), and the trap bar pulls are, of course, compressive, so I went to get all that compression out of the way and then finish the workout with the traction of the reverse hyper.  I also started hanging from a bar toward the end there, and that felt pretty awesome.  That leads me to think that, in a situation where I used supersets, a solid idea would be reverse hyper chased with chins.  

* I have to give props to K. Black, because the programming works.  I was very much dreading this day, not in the “I don’t want to train” sense of dread, but in the “How am I going to do this?” sense.  4x12x290 with 1 minute rests was very tough, and 315 defintely didn’t feel good, but I got through it, along with the rest of the program.  The pulls were a fantastic test of my ability, and I could absolutely feel the pump and fatigue all over.  And knowing what I have coming up is inspiring me to eat to grow.  

* On the topic of eating to grow, I imagine my slightly increasing bodyweight is playing into the chins being so rough, along with trying to hit them after that set of pulls.  I’m not sweating it: I’m getting in the work I need.  

* Brought back the neck harness because I realized I have a grappling tournament coming up real soon…should probably have a strong neck for that.

* We’ll be doing another Tang Soo Do sparring class on Saturday, but I also wanna get in one more HIC workout this weekend.  And my kiddo and I are going to watch “Fight Knight” medieval combat on Saturday, so that’ll be a blast.  Got my 20lb turkey thawing out in the fridge right now for Thanksgiving as well, and gonna see if I can sweet talk the Valkyrie into making a pumpkin cheesecake for dessert that day.  I picked an awesome time for feasting.

 Training Log: Entry 3406

AM WORKOUT (0400 wake up via alarm)

**OPERATION CONAN** Spec Ops Insertion Phase

*Tactical Barbell Mass Protocol* Specialization Bravo, Cycle 1, Week 1, Workout 4

WARM UP

Roll out on LAX ball

50x90 reverse hyper

Bodyweight jump squats

Squat sets of bar, 85, 135, walkout w/225

MAIN WORK

Buffalo Bar Squat

4x12x225

Lever belt squat

4x12x192.5

Axle strict press

12x93 (misload)

2x12x98

1x10+2x98 (rest pause)

Axle bench press

4x12x143

(3) Incline DB Bench

4x12x50s

Dips

4x12

ASSISTANCE

Hanging leg raise/band pull apart superset

3x10/20

Lateral Raise Dropset

35x10lb, 35x5, 35x2.5, 35xempty hands

Total Training Time: 60 minutes

BREAKFAST

Longer walk w/dogs

Notes:

* Kept rests to strict 1 minute intervals for vast majority of workout, with the exception of the final set of the incline DB bench and one of the sets of the lever belt squat.  I thought I’d need to get in 2 minutes after Monday’s workout, but I found another gear today.  I like my approach of starting the week with minimal supportive gear and then bringing out the belt and elbow sleeves for the second workout. There’s also something to be said about the “oh sh!t” factor of the first workout being such a nut-kick that I’ve been eating my faceoff to make sure I was ready for today. Building the Monolith and Deep Water had a similar effect on me.

* I WAS genuinely curious how I was going to survive today, since I’ve been so sore these past few days, but this really helped me work through it.  Having that lower back fatigue dissipated has really gone a long way as well, and my hips are completely pain free.  I’m actually feeling like the best I’ve felt in a LONG time.  

* Misloaded the press for the initial set, but at least I realized it early, making this still a progressive workout.  I think a little longer of rest would have had me.  But thankfully the rest of the workout went without a hitch.  Really focused on trying to move fast on the eccentric of the pressing movements.  Knocking out all the incline DB benching and dips at the end was awesome and unexpected, and my labrum didn’t bother me during this workout. 

* Squatting for 4 sets with strict 1 minute rests still sucks.  Trap bar is going to really suck tomorrow.

* I had a great night of sparring last night.  I made it to the final round, squaring off against the senior black belt student.  I lost on something that still upsets me: whenever I parry his punches with my elbow, it’s interpreted as him scoring a point, since contact is made.  But I need to just recognize that and be better. What was awesome, though, was getting a point on him with a hook kick to the head, considering he stands 6’2 to my 5’9.  I used that same hook kick to the head twice on him later in the evening during free sparring, and once on the other black belt who is of similar height.  It caught these guys off because my hips and back have been bothering me for the past 4 months and my kick game has been pretty lackluster, so they’d grown accustomed to my gameplan.  Good to know I still got some surprises in my bag of tricks.  Was proud of the Valkyrie for also scoring a point on the senior, and my kiddo has really learned how to keep up a strong guard. I also chased one of the black belts out of the ring, because they tried to play the game of just standing there and waiting for me to present an opening, and I countered it with a stupidly aggressive Dempsey Roll right into their midsection.  That was rewarding.

* No Tang Soo Do tonight: kiddo has a performance at school we’ll be watching.

* I officially signed up for that competition in April.  I’m genuinely excited about it, and I’m excited to BE excited, because strongman has been like a bad relationship with an ex for a while now, where I kept going back hoping to rekindle the magic and kept walking away disappointed.  Having it in my own city WITH events I actually want to do is a win, and having weigh ins the day before is just clutch.  I plan to take the day off work that day so I can just get that knocked out and have one less thing in the morning.  I ALSO plan to use Tactical Barbell to get me there: it’s a solid enough system to base off of.  I’m thinking a bridge week before the competition, then 9 weeks of TB1 programming leading up to it to re-develop strength and conditioning in  a more strongman specific capacity, and from there I can reverse engineer what the rest of the programming will look like.

 Training Log: Entry 3405

AM WORKOUT (0419 natural wake up, slept in)

**OPERATION CONAN** Spec Ops Insertion Phase

*Tactical Barbell Mass Protocol* Specialization Bravo, Cycle 1, Week 1, Workout 3

WARM UP

Roll out on LAX ball

50x90 reverse hyper

2 minutes of light jogging

HIC

7 hill sprints w/2 minutes rest

Cooldown walk

2:45 hang from bar

BREAKFAST

Moderate walk w/dogs

Notes:

* Landed on hill sprints for my break-in HIC on Specialization Bravo.  My 4 options were “Anabolic Sprints”, which is sprinting for 30m, “Reset 20s”, which is a 20 second all out effort on some sort of exercise, Hill Sprints, and Fobbits (2 minutes light jog interrupted with 10kb swings for a total of 20 minutes).  I can see all of those making it into the rotation, but hill sprints were easily accessible and seemed like they carried less risk of hamstring borking compared to jumping straight into full on sprinting.  Having the hill to catch each step along the way helps.

* Was still figuring out distance/timing on this, as K. Black lays out a 10-20 second effort for this.  My first run was 40 seconds, so I found a different landmark to use and got in sprints that were right at the 20 second mark.  From there, it was about re-learning the difference between a sprint and a hard run.  The very last round was probably my best one.  With the 15 minute cap for the workout, I managed to get in 7 runs, resting right at 2 minutes in between.  My heart rate never got above 90, but with a RHR of 36-40, that seems significant enough.  

* In general, felt good to do this.  Felt athletic.  It’s very hard to not totally bury myself with each and every workout, but I am really wanting to give this program it’s due diligence and lay it out exactly as written.  Trust the process.  I may allow myself a deviation and break out the prowler for some sprint sessions at some point, but I feel like that still meets intent.

* I do appreciate that I’m getting in some higher intensity conditioning now, after all the time spent walking.  In general, it’s awesome to have periodization built in, and with my grappling competition coming up on 8 Dec, these will be valuable reps. 

* My whole body is quite sore.  Really digging the novel response here.  Lower back is a little fatigued as well, which has me thinking to break out the belt for tomorrow’s squat session.  And, in turn, I think that’s a great battle rhythm there: start the week beltless, with the lightest workout, and finish it with a belt.

* I found a strongman competition on 12 Apr right here in my town that I am very excited for.  It’s car deadlift for reps, press medley of keg, axle and log (final implement for reps), 3 sandbags over bar, a carry medley and stone over bar.  There’s only one event there that I don’t care for (sandbag), but it’s my favorite variety OF that event, and car deadlift and carry medleys are totally my jam.  I like the press implements (no circus dumbbell), and I’m always done for stones, as long as I don’t get glued to it.  The weights are lighter as well, and I should have no issue making weight with it in my town: I can actually weigh in the day before.  For some reason, the site won’t let me sign up right now, but as soon as I can, I will: one of the few instances where we don’t have anything on our schedule that day.

* Double sparring night last night was a mixed bag.  We crashed the junior class for the first round, so I got in 2 rounds of teaching junior trainees, restricting myself to hands only and working footwork, but I got to square off against the Valkyrie in the final round, and since I’m lighter on my feet these days, I played around with a lot of kicks.  She was able to get in 1 point and hold on until the match ended, crowning her champion for the night.  In the advanced class, I went up against the kiddo on the very first round, and they need the reps far more than I do, so I gave them a good fight, still restricting myself to hands, and let them get in the final point at the end so they could advance to the second round and square off against our resident Dojang champion.  From there, I watched them score a point on a body punch, which is just awesome.  And after the in school tournament was finished, we did a “King of the Ring” kumite style approach for the rest of the evening, which gave me a chance to get in a few more reps.  Same thing happened with the junior class.  In general, it was a good enough workout.

* For such a short workout, this is a long post, but other information was I was the one that ended up making the carb up meal last night.  Valkyrie’s work consumed her and I told her I would handle it.  I whipped up some 4 cheese tortellini with bison meatsauce and garlic bread, and added some sides of 4 sunny side up pastured eggs alongside some sardines for myself to get in a little more protein and fats.  Also rescued 4 pieces of leftover “birthday cake” I had in the freezer from my birthday: pumpkin oatmeal cookie bars, which I topped with some raw honey alongside a mug of fairlife skim milk for dessert.  The big thing is I’m really appreciating where I’m at with eating these days.  Left to my own devices, I’d never cook pasta for myself, as I do simply prefer meat, but I was delighted to cook it for my family and to share in the meal with them.   I know in the past there’d be some resentment and fear about “having to” eat this, but this was just another meal.  It was special because it WASN’T special.  Also, I was pretty proud of myself for making all of that food in 20 minutes, while wearing my “Spam and Eggs” apron I got from the spam museum.    

AM WORKOUT (0419 natural wake up, slept in)

**OPERATION CONAN** Spec Ops Insertion Phase

*Tactical Barbell Mass Protocol* Specialization Bravo, Cycle 1, Week 1, Workout 3

WARM UP

Roll out on LAX ball

50x90 reverse hyper

2 minutes of light jogging

HIC

7 hill sprints w/2 minutes rest

Cooldown walk

2:45 hang from bar

BREAKFAST

Moderate walk w/dogs

Notes:

* Landed on hill sprints for my break-in HIC on Specialization Bravo.  My 4 options were “Anabolic Sprints”, which is sprinting for 30m, “Reset 20s”, which is a 20 second all out effort on some sort of exercise, Hill Sprints, and Fobbits (2 minutes light jog interrupted with 10kb swings for a total of 20 minutes).  I can see all of those making it into the rotation, but hill sprints were easily accessible and seemed like they carried less risk of hamstring borking compared to jumping straight into full on sprinting.  Having the hill to catch each step along the way helps.

* Was still figuring out distance/timing on this, as K. Black lays out a 10-20 second effort for this.  My first run was 40 seconds, so I found a different landmark to use and got in sprints that were right at the 20 second mark.  From there, it was about re-learning the difference between a sprint and a hard run.  The very last round was probably my best one.  With the 15 minute cap for the workout, I managed to get in 7 runs, resting right at 2 minutes in between.  My heart rate never got above 90, but with a RHR of 36-40, that seems significant enough.  

* In general, felt good to do this.  Felt athletic.  It’s very hard to not totally bury myself with each and every workout, but I am really wanting to give this program it’s due diligence and lay it out exactly as written.  Trust the process.  I may allow myself a deviation and break out the prowler for some sprint sessions at some point, but I feel like that still meets intent.

* I do appreciate that I’m getting in some higher intensity conditioning now, after all the time spent walking.  In general, it’s awesome to have periodization built in, and with my grappling competition coming up on 8 Dec, these will be valuable reps. 

* My whole body is quite sore.  Really digging the novel response here.  Lower back is a little fatigued as well, which has me thinking to break out the belt for tomorrow’s squat session.  And, in turn, I think that’s a great battle rhythm there: start the week beltless, with the lightest workout, and finish it with a belt.

* I found a strongman competition on 12 Apr right here in my town that I am very excited for.  It’s car deadlift for reps, press medley of keg, axle and log (final implement for reps), 3 sandbags over bar, a carry medley and stone over bar.  There’s only one event there that I don’t care for (sandbag), but it’s my favorite variety OF that event, and car deadlift and carry medleys are totally my jam.  I like the press implements (no circus dumbbell), and I’m always done for stones, as long as I don’t get glued to it.  The weights are lighter as well, and I should have no issue making weight with it in my town: I can actually weigh in the day before.  For some reason, the site won’t let me sign up right now, but as soon as I can, I will: one of the few instances where we don’t have anything on our schedule that day.

* Double sparring night last night was a mixed bag.  We crashed the junior class for the first round, so I got in 2 rounds of teaching junior trainees, restricting myself to hands only and working footwork, but I got to square off against the Valkyrie in the final round, and since I’m lighter on my feet these days, I played around with a lot of kicks.  She was able to get in 1 point and hold on until the match ended, crowning her champion for the night.  In the advanced class, I went up against the kiddo on the very first round, and they need the reps far more than I do, so I gave them a good fight, still restricting myself to hands, and let them get in the final point at the end so they could advance to the second round and square off against our resident Dojang champion.  From there, I watched them score a point on a body punch, which is just awesome.  And after the in school tournament was finished, we did a “King of the Ring” kumite style approach for the rest of the evening, which gave me a chance to get in a few more reps.  Same thing happened with the junior class.  In general, it was a good enough workout.

 Training Log: Entry 3404

AM WORKOUT (0359 natural wake up)

**OPERATION CONAN** Spec Ops Insertion Phase

*Tactical Barbell Mass Protocol* Specialization Bravo, Cycle 1, Week 1, Workout 2

WARM UP

Roll out on LAX ball

50x90lb reverse hyper

Sets of 135 and 225 low handle trap bar pull

MAINWORK

Low handle trap bar pulls

4x12x290

NG chins

4x12 (as much rest as needed to complete the reps)

Axle curls

4x12x53

Reverse hyper

4x12x360

GHR

4x12x22.5lb (held behind head)

ASSISTANCE

Standing ab wheel/Band pull apart superset

3x10/20

TOTAL TRAINING TIME: 49 minutes

BREAKFAST

Moderate walk w/dogs

Notes:

* Kept it at strict 1 minute rests again, and really tore through the training with only 5 movements vs 6.  Also, sets of 12 on the trap bar with strict one minute rests SUUUUUCKS.  I remember Dan John mentioning that with his 3x10 protocol.  The first set is fine, second set gets interesting, third set you go looking for your lungs.  Trying to hit the chins after that resulted in a pretty lackluster performance, but that might end up being a feature more than a bug, as chins are the one exercise I’m at peace with taking as long as necessary to get the set done.  I’m still tinkering with movement order for this day: part of me thinks do the pulls at the very end so I can really just blow myself out, part of me thinks start with the pulls and then go GHR and reverse hyper to traction out the back and finish with the chins and curls, and if left to my own devices I’d just do the chins throughout the workout rather than straight sets, but I’m trying my best to comply with the instructions.

* None of that is a critique or concern either.  I’m totally digging the way this is all set up.  I’ve basically created an anterior chain/posterior chain split, and right now my anterior chain muscles are quite sore, which intellectually I understand doesn’t mean anything, but on a bro level it’s always a rewarding feeling.  I dig the way Mass Protocol is set up to constantly provide that novel stimulus effect.  Triceps, shoulders and pecs in particular are showing it, but the quads have come out to play as well.

* GHRs do seem to tax my lower back some.  I’m sure the mega high rep sets I was doing before were part of the reason I had so much fatigue in there.  Consequently, I’m feeling quite awesome these days: fatigue dissipated and I’m a lot lighter on my feet, which is a positive, because we have a double class for Tang Soo Do tonight and it’s sparring night.  It’s been ROUGH trying to kick high with the state I’ve been in, and these past few classes I’ve been able to really unlock with the fatigue gone.

* Tonight should be a carb up night as well.  Should be good for my recovery.  I’m noticing I’m looking flat.

* Really hope ya’ll like Tom Waits “Hell Broke Luce”, because that’s going to be the soundtrack for the rest of this run.  At least youtube doesn’t block that song.

 Training Log: Entry 3403

AM WORKOUT (0400 wake up via alarm)

**OPERATION CONAN** Spec Ops Insertion Phase

*Tactical Barbell Mass Protocol* Specialization Bravo-Cycle 1, Week 1, Workout 1

 

WARM UP:

Roll out on LAX ball

50x90 reverse hyper

Jump squats

Sets of bar, 85 and 135 for squats

MAIN WORK:

Buffalo Bar Squat

4x12x205

Belt squat

4x12x180

Axle strict press

4x12x93

Axle bench press

12x146

3x12x136 (racked on rep 11 of set 2, then got the 12th rep)

(3) Incline DB bench

10x50s

3x12x45s

Dips

9x5lb+3BW

3x12xBW (rest as long as needed)

ASSISTANCE

Hanging leg raise/band pull apart superset

3x10/20

TOTAL TRAINING TIME: 50 minutes

BREAKFAST

Short walk w/dogs (got rained out)

Notes:

* Strict 1 minute rests between all sets.  

* Day 1 of the program: feeling out the maxes I’ve selected.  Biggest issue is that they’re “fresh maxes”, and I’m hitting the later movements in later and later stages of fatigue.  It’s a bit like the Deep Water bench day in that regard: something that shouldn’t be a challenge when you’re fresh is pretty damn exhausting when you get to it.  This is why some weights dropped during the program, and I’ll recalculate from there. My structure is also interesting, but by design: I’m leading off with that strict press and THEN benching, so my shoulders are already pretty significantly fatigued, although it was really my triceps that were the most upset with me.

* I’m still on the fence about keeping flat bench in.  I’m hitting 4 different pressing movements here, and when I got to incline my right shoulder (the one with the torn labrum) was barking at me a bit.  I’d rather incline and dip, and the strict press is non-negotiable.  Another option might be to transition to the swiss bar bench instead, which would also speed up my transition time between movements.

* In that regard, I’m pleased with how the execution of this went.  Very little downtime between movements: able to keep that 1 minute rest for the most part.  But this also was a pretty long workout WITH those strict 1 minute rests: I have VERY little time to screw around or rest longer, and getting into 5 sets per movement instead of 4 will compound that, which is another compelling argument to cut out the flat bench.

* I liked the way I was able to hold onto the axle during the belt squats.  I think I’m going to keep that going no matter the situation.  The buffalo bar squats also felt pretty awesome.  With the lighter weight, I’m able to keep better form, more upright posture, which allows me to hit the intended muscles AND not overtax my lower back.  In general, I think this training block is going to be good for me to recover from the hard and heavy work, as I’m feeling pretty damn good after this workout.

* Had a post workout weigh in of 82.8 kg, which is up 1.5 from last week.  I’ve definitely made sure to lean into eating this week.  I do think a fair amount of that is inflammation.  It sucks for me to say, but whenever I eat that full rack of ribs from my favorite BBQ place, I don’t feel as good afterwards compared to when I eat ruminant meat from home.  In the case of the latter, after I’m done, I feel pretty light and will have an appetite by the time morning rolls around.  With the former, I’m pretty heavy/sluggish and don’t want to eat for a while.  It’s less about being satiated and more feeling queasy.  I think it’s a combination of the dry rub and the heavy amount of pork fat I’m consuming in that meal.  We also grabbed Hawaiian BBQ for lunch yesterday, which doesn’t trigger as bad a response, but it definitely killed my appetite afterwards.  It’s been pretty cool to be able to keep tabs on my body’s response to stimulus like this.  Tonight, I have a big chuck roast on the menu, which should help me get right.  Should also be able to get in a few more steps while my kid is at show choir.

 Training Log: Entry 3402

AM WORKOUT (0400 wake up via alarm)

**OPERATION CONAN** Occupation Phase

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

WARM UP 

Roll out on LAX ball

50x90 reverse hyper

Bodyweight squats, jumps, focus on fast, bouncy knees

Squats w/Bar, 85, 135, 225 and overwarm walkout w/365

MAINWORK

Buffalo Bar Squats

4x3x320

SUPERSET

Axle Strict Press

4x3x143

SUPPLEMENTAL CLUSTER giant set

(3) Incline DB bench

4x8x70s

Weighted NG chins

4x8x20lb

Hanging leg raise

3x10

SUPPLEMENTAL EXERCISE

GHRs

4x10x22.5 (kettlebell held behind head)

TOTAL TRAINING TIME: 40…ish?  Minutes.

BREAKFAST

Short walk w/dogs

Notes:

* Kept rests close to 1 minute on everything.  Didn’t blitz through this quite as fast as Monday, but given the different circumstances (AM vs PM training), I’m pleased with the outcome.

* Gonna bloviate a bit: I woke up feeling absolutely incredible.  No hip pain, lower back fatigue was entirely dissipated, ready to rock.  I DID get to bed late, and didn’t want to get up to train because sleep sounded better, but I went through with it because I wanted to have a Friday evening with my family vs lifting.  That said, once I got into the garage and warmed up, I made probably the most mature decision of my life and STILL wore the belt for the squats despite NOT feeling like I needed it, and it’s because I realized that I had two choices: I could squat without the belt today, re-tax my lower back, and force myself to need that bridge week next week, or I could wear the belt, SPARE my lower back, and then allow myself the option to start Specialization Bravo next week if that was what I wanted.  So I wore the belt: I sacrificed today’s smug satisfaction of “not needing a belt” and beating myself to death for a bigger victory later.  Going with my Operation Conan metaphor, I lost today’s battle so I could win the war, as going beltless would be a true pyrrhic victory.

* On that, this experience with Tactical Barbell has been such an awesome study on the impact of fatigue management as it relates to continued training success.  My decision to alternate my ab work springs to mind, along with the value of the walks between workouts, reduction of conditioning to support continued growth, etc.  And with that, I had a BIG revelation about how the powerbelt fits into my training now.  Belts don’t protect the lower back, but they SPARE the lower back.  I’ve squatted without a belt for nearly 2 years now, and it’s made it so that my core is NOT the weak point in my squat, to the point that I really didn’t feel much stronger wearing the belt today vs not wearing it.  BUT, once the sets were done, my lower back felt a lot less fatigued than usual, and I’m feeling much better post training as well.  Before, my core WAS a limiter, and the belt acted as a band aid, but now I can see it being more a tool to promote training longevity, similar to wearing my knee sleeves to keep the knees warm and compressed.  I was initially training beltless as a means to get out of my head regarding strength “loss” as it correlated with bodyweight dropping, which is the same reason I changed my squatting style, but after 2 years I think I’ve proven whatever point I needed to prove and can bring the belt back into the training plan.  I think I’ll try to save it for the heavier weeks of a program, and still get in some beltless work on the lighter sets, but this can definitely serve as a fatigue management tool that can allow me greater training longevity on the plan, especially if I’m going to keep up my mutant squat style.

  

* One other final observation: I think those 4 sets of 33 GHRs on Monday were also a bit of a culprit for the fatigue I experienced, which is why I added weight this time.  22.5lbs is an unweighted KB handle from Ironmaster, and was just about perfect for sets of 10, so this will bode well for Bravo.  

* After all that other illuminating stuff, the rest of the workout was pretty standard fair.  Happy that I got all the chins without resting.  Tang Soo Do last night was a REALLY solid workout, which has also been a fatigue contributor.

 Training Log: Entry 3401

AM WORKOUT (0400 wake up via alarm)

Just realized I never rolled out on the LAX ball….which might actually be a sign I’m feeling pretty good

50x90 reverse hyper

3.5 mile/60 minute treadmill walk at 4.5 incline

2:38 hang from bar (no pull ups)

BREAKFAST

2 mile walk w/dogs

Notes:

* Trying my best to not be Captain Reverse Hyper/Conditioning.  With the lower back fatigue accumulation I’ve developed, I can tell that I’m turning my recovery days into workouts, which is a common trend of mine.  The first step is admitting you have a problem.   I always like to refer to this phenomenon as the “first step stairmaster”, because you’re supposed to move ON from step 1 in the 12 step program, but I’m just REALLY good at nailing that first step.  Let’s see if I can learn and course correct.  In that regard, the bridge week sounds more and more like the right idea next week…but I also realize I have Thanksgiving the week after that.  Transitioning to a 4x a week lifting program is sounding less and less appealing with upcoming scheduling logistics, but I genuinely want to give the Mass Protocol it’s proper due, so we’ll see how it all shakes out.

* Treadmill was a repeat of Tuesday.  Seems to make me feel good.  Got in some more walking with the dogs as well.

* While hanging from the bar, I took a page from Dan John and moved my feet/knees around a whole bunch to take pressure off my back.  I think once a week of hitting the pull ups is a better approach.  

* Tang Soo Do last night was another decent workout, and tonight should be the same.  I’m also thinking this has been contributing to the lower back fatigue.  That said, my hips are finally in an awesome state: I did a bunch of jumping and fluid kicks yesterday.  There is most likely something to be said that I shifted weight from my hips to my back to compensate everything that’s going on, but I’ll take wandering pain these days.

* With heavy squats coming up tomorrow, and it being the last day of the cycle, I’m thinking I’ll actually wear my belt.  I’ll see how warm ups go, but this seems like the kind of situation where it’s acceptable.

Training Log: Entry 3400

AM WORKOUT (0400 wake up via alarm)

**OPERATION CONAN** Occupation Phase

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

Axle bench press

4x3x226

SUPPLEMENTAL CLUSTER GIANT SET

Lever belt squat

4x8x225

Weighted dip

4x8x60

Axle curls

4x8x71

ASSISTANCE

Standing ab wheels

3x10

Low handle trap bar pull

1x405

BREAKFAST

No walk w/dogs (rained out)

Notes:

* The poison is the dosage.  My lower back is absolutely fried, even though I FEEL fantastic.  Last night was the best night of Tang Soo Do I’ve had in months.  I could BOW without my back feeling like it was going to snap in half, to say nothing of the fact that my lower back and hips actually unlocked enough that I could get my kicks above waist height and actually jump in the air for my jump kicks.  However, all the reverse hypers, along with the 4x33 of GHRs on Monday along with the squats all came to play today on the pulls, as even the first warm up felt heavy.  I set up for my first workset of 460, break one side off the floor a few centimeters and then just waved it off.  I then tried a set of 405 and decided it was a bad idea before I even tried to break it off.  I just could tell that the deadlift gods were going to be fickle today.  I also theorize I ran into the issue that I was so strong training in the evening on Monday that I pushed myself beyond my limits.  I ran into that issue back when I was using Surge: I could tap further into my potential and, in turn, deeper into my recovery well.  So I just went with the rest of my training, and at the end I was feeling a little froggy and decided to give 405 a ride.  I pulled one grindy rep on it and decided it was time to just shut it all down.

* From this, I feel like I’ve discovered what I really “love” about training: the puzzle.  I dig how I’m able to source what the issue is here, and I’m excited that I’ve come up with 2 possible COAs.  Most obvious one is to do the bridge week to recover from the accumulated fatigue in my lower back, then transition to specialization.  The only thing distasteful about that COA is that I have my cruise coming up at the end of Dec, which is going to be a forced bridge week.  With this approach, it will mean only 5 weeks of training between bridge weeks, so not enough to get in 2 full cycles of anything.  Second COA is to start specialization NOW, get in 2 full cycles, and then really lean into that bridge week on the cruise.  I LIKE the idea of the second COA more, as I feel like transitioning to lighter weights in general via specialization can support a fatigue recovery in and of itself.  No matter what, I feel like another part of the solution is to ease off the reverse hypers now, and truly make them tonic.  Maybe no heavier the 90lbs on non-RH days, and go back to doing heavy RH only once a week vs twice.

* Rest of the workout was solid enough.  I’m glad I got the lever belt squat in there to get in some manner of lower body work.  Ab wheel felt great: reducing frequency there has been helpful, and that’s most likely the lesson to learn from all of this.  I’m not a kid anymore: I don’t NEED frequency.

* More Tang Soo Do tonight.  Last night was a solid workout, and tonight should be the same.  Will be planning out my specialization phase regardless at this point.  Looks like this was a short occupation campaign for Operation Conan, as soon we move on to Spec Ops insertion.

 Training Log: Entry 3399

PM WORKOUT (1745)

OPERATION CONAN Occupation Phase

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

WARM UP
Roll out on LAX ball
50x180 reverse hypers
Squat sets w/bar, 85, 135, 225, overwarm walkout of 365

MAINWORK

Buffalo bar squat
4x3x320

SUPERSET

Axle strict press
4x3x143

SUPPLEMENTAL CLUSTER giant set

(3) Incline bench press
4x8x70s

NG weighted chin
4x8x20 (rest as long as needed)

Hanging leg raise
3x10

SUPPLEMENTAL WORK

GHRs
4x33

Total Training Time: 38 minutes

Notes:

* Chaos is the plan.  WAS going to wake up early and train, but at 0030 my kiddo woke me up to announce that the dog had pooped everywhere inside their kennel, and the adrenaline of going into triage mode for that made it tough to get back to sleep, and since I had the day off work today, I decided to sleep in and train later.  And once again, training in the evening feels like cheating, because I TORE through this workout.  Proof of concept of the idea that, if you get strong when you are weak, you'll be strong when you are strong.

* Kept rests to a minute or less.  Only difficult part about that was this was following my family/carby meal.  Since I woke up at 81.4 kg, and since I realized my weight class for my grappling comp is 185 and NOT 181, I definitely feasted tonight.  Valkyrie made 4 cheese tortellini, along with itallian sausage, garlic bread, and I had 4 pastured hard boiled eggs along with that, and then topped it off with 5 of her cookies (4 peanut butter oatmeal "monster cookies" with some leftover halloween candy chopped up in it, and 1 snickerdoodle, all with some raw honey from Costa Maya and a mug of fairlife skim).  I still feel awesome after eating this stuff, since the ingredients are quality, but I had a decent bolus in my guts.  The reverse hypers, in particular, were tough, since I was ON my gut for them.

* Hips are still trending in the right direction.  They ache when I stand for too long and I can shift my weight weird onto them and jack them up, but I have more good time than bad with them.  And being able to move quickly through this workout helped there too.  I kinda dig how I got to "test out" this workout today, and then Friday is going to be challenge mode with a PM workout.

* Worth noting that the Valkyrie and I also went out for lunch today.  First Watch.  I got an all meat omelet with jack and cheddar cheese topped with sour cream and butter, 2 sunny side up eggs with butter, and a pork sausage.  Good day for feasting.  Good day in general.

 Training Log: Entry 3398

AM WORKOUT (0400 wake up via alarm)

OPERATION CONAN Occupation Phase

Tactical Barbell Grey Man Cycle 3, Week 2, Workout 3

WARM UP

Roll out on LAX ball
50x180 reverse hyper
Sets of 135, 225 and 315 low handle trap bar pull

MAIN WORK

Low handle trap bar pull
4x6x430

SUPERSET

Axle bench press
4x6x211

SUPPLEMENTAL CLUSTER giant set

Lever belt squat
4x10x205

Weighted dip
4x10x42.5

Axle curl
4x10x63

ASSISTANCE

Standing ab wheel
3x10

Lateral raise
35x10s

TOTAL TRAINING TIME: 54 minutes

BREAKFAST

No walk w/dogs

Notes:

* Got the day off work, schedule is a little different, but wanted to get this in.  It's the hardest thing I have to do today, so getting it knocked out first thing is awesome.

* Kept rests close to 1 minute.  I beat last week's training time for the main work.

* That very first set of pulls was VERY low back intensive.  It's a good sign that I've healed up enough that I can lift stupidly again, but maybe I should NOT do that so I can stay healed.  In turn, I focused on leg drive for the last 3 sets.

* But on that note, I'm feeling good again post training.  Really think I've turned a corner, and going to try my best to keep it that way.

* Playing around with pointing my feet out more on the belt squat, and it seems to be the right call.  Knee feels better, and ROM is improved.  

* I'm still burping up ribs from last night, and I was concerned it was going to be an issue on the pulls.  Amazingly, kept chow down, but I'm thinking one of the racks may have been undercooked.  One was particularly dry.  That said, I've already got some beef ribs on the smoker, because this is Operation Conan.

* Tang Soo Do was actually quite physically challenging yesterday.  It's a shame that watches aren't allowed to be worn during training, because we ran at least 40 laps around the Dojang, alongside various bodyweight exercises.  

 Training Log: Entry 3397

AM WORKOUT (0400 wake up via alarm)

Roll out on LAX ball

50x360 reverse hypers

3.5 mile/60 minute treadmill walk at 4.0 incline

2:30 hang from bar (pull up every 30 seconds)

BREAKFAST

2 mile walk w/dogs

Notes:

* Continuing with my trend of chasing the squat workout with a lighter walk workout.  I meant to log this earlier, but this seems to marry up to the rest and recovery model Dan John put out in “Mass Made Simple”, where you had a “rest” day and a “recharge” day.  I have 2 walking days, but one is more intense than the other, and the one that isn’t intense is there to get me back into the training game for the next day.  Always fun figuring out where the pieces fit in the program.

* Tang Soo Do last night was pretty light, minus the physical testing requirements.  I push those hard, to make the most of it.  But otherwise, we stepped through the one-steps, since my Mrs is still nursing a neck injury.  We have another class tonight, which will be similarly paced.  And then I get the next 4 days off work, so schedule will be a little nutty, but all good things.

* On Sunday, I’ll have to slightly re-arrange the gym, since we’re getting new garage doors.  That’s always a good workout.  I’m also going to make myself some beef chuck bone-in short ribs for lunch tomorrow, since I’ll have the time to do so…so I got that going for me…which is nice.

* Actually, on that note, been eating a lot of pork this week due to the leftovers and not much beef/ruminant meat, and I'll have to say I'm noticing the difference in terms of physique.  I'm a bit puffier than usual.  I figure it's a little it of inflammation.  I think my Operation Conan principles of staying closer to red meat when possible is a good idea, but I'm not going to act like I haven't been enjoying the food this week.  And the porkening will continue, because tonight is "Chef's Night Out" at Texas Roadhouse, and I'll be getting my ribs-on there, which will mean another 2 day streak of ribs...which is awesome as always.  It's actually going to be a "feast forward" weekend, as we're going out for dinner tomorrow, and then my Valkyrie is going out with her friends on Saturday, so I'm taking the kiddo out to Texas Roadhouse AGAIN so I can try out my free steak dinner for November.  After that, I'm thinking of trying my hand at my first brisket for Sunday.  We'll see how that goes.

 Training Log: Entry 3396

AM WORKOUT (0410 wake up via alarm, set it incorrectly)

**OPERATION CONAN** Occupation Phase

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

WARM UP

Roll out on LAX ball

50x180 reverse hypers

Sets of squats with bar, 85, 175, 225 and overwarm walkout w/335

MAIN WORK

Buffalo bar Squat

4x6x300

SUPERSET

Axle strict press

4x6x133

SUPPLEMENTAL CLUSTER giant set

(3) Incline DB bench

4x10x65

Weighted NG chin

4x10x12.5 (straight 10s on first 2 sets, 7+3 on final sets)

Hanging leg raise

3x10

SUPPLEMENTAL 

GHRs

4x30

TOTAL TRAINING TIME: 49.5 minutes

BREAKFAST

Short walk w/dogs

Notes:

* Best squat day I’ve had in a LONG time.  Came in pain free and stayed that way through the end.  Because my knees felt good, I could move quick, which kept my hips feeling good.  It’s funny how absence of pain perpetuates pain free training and presence perpetuates pain.  Definitely thinking reducing ab rollout frequency is the right call.

* Kept rests close to a minute, and was able to really crush training time here as a result.  

* Relearning technique on the leg raises.  They’re really feeling solid.

 Training Log: Entry 3395

AM WORKOUT (0357 wake up via dog)

Roll out on LAX ball

95x320 reverse hyper

60 min/3.63mi treadmill walk. Incline 4.0, 3.5 mph for first mile, then 3.6, 3.7 and finish at 3.8

2:28 hang from bar, pull up every 30 seconds

No walk w/dogs due to rain

Notes:

* Still feeling healthy, so decided to push the pace on the treadmill 

* Reverse hypers are really getting stupid. Soon enough I up the weight and cut the reps.

* I have Tang Soo Do tonight, so some more activity on the horizon

 Training Log: Entry 3394

AM WORKOUT (0359 wake up via dog)

**OPERATION CONAN** Occupation Phase

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

WARM UP 

Roll out on LAX ball

50x180 reverse hypers

Sets of 135, 225 and 315 on low handle trap bar

MAIN WORK

Low handle trap bar lift

4x6x430

SUPERSET

Axle bench press

4x6x211

SUPPLEMENTAL CLUSTER giant set

Lever belt squat

4x10x205

Weighted dips

4x10x42.5

Axle curls

3x10x58

1x16x58

ASSISTANCE

Standing ab wheel

3x10

Lateral raise dropset (35x10llb, 35x5, 35x2.5, 35xEmpty hands)

Band pull aparts

1x50

TOTAL TRAINING TIME: 58 minutes

BREAKFAST

1 mile walk w/dogs

Notes:

* This is, legit, the best I have felt in a LONG time.  I have the minorest of twinges in my right hip, but I felt no pain during the workout, no pain putting the weight down, no pain post workout.  I genuinely wonder if it really has been as simple as reducing the frequency of the standing ab wheel.  I’ll keep playing with that and see how things go, but it felt good to feel good.

* That said, those trap bar lifts are still murderous.  I blow out blood vessels in my eyelid every week.  Feeling the heartburn like symptoms as well.  But I also know they’re getting me stronger.

* Kept rests close to a minute where I could.  I misloaded the bench for the first set, so had a bit of a break during the reload.  Also realized I misloaded the axle curls on the third set, so I pushed the 4th set for max reps to compensate.  Bonehead plays here, as I had a similar issue with my last work.  Measure twice, cut once.

* Seeing progress cycle to cycle here.  Still just a big fan of this protocol.

* Weighed in at 81.7 kg.  This is a .2 drop from 2 weeks ago, however, that was a first thing in the morning weigh in vs a post training weigh in, and it was a post carb meal for the former, whereas I’m the most depleted I’m going to be at this point (will carb up tonight on some homemade cookies: we’re actually doing a meat based meal).  In general, the weight is trending in the right way, and I’m willing to keep riding out my “intermittent feasting” strategy.  I DID feel like I underrate last night, but this upcoming weekend there will be ample opportunity for feasting.  I also have a weight class to make on 8 Dec, so if I ease off the throttle a touch, it’s not the worst thing.

* I’ll be getting in another walk later tonight, when I drop my kid off for show choir practice.

 Training Log: Entry 3393

PM WORKOUT (1230)

**OPERATION CONAN** Occupation Phase

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

WARM UP

Roll out on LAX ball

50x180 reverse hypers

Warm up squats

Buffalo Bar Squat

8x275

2x8x280

9x280

SUPERSET

Axle strict press

4x8x123

SUPPLEMENTAL CLUSTER

Incline DB bench

4x12x60s

NG chins

4x12 (rest as long as needed)

Hanging leg raise

3x10

OFF CAMERA

GHRs

4x27

TOTAL TRAINING TIME: 45 minutes

Notes:

* Managed to have some time to get this knocked out today, so I'm back on schedule, which is awesome.  

* Realized I misloaded the squats after the first set, so did an extra rep on the final set to make up for it.

* Training in the afternoon is definitely different.  I'm a lot more limber and in less pain, so I can move faster.  And since I'm moving faster, I'm in less pain FROM the training.  

* Getting all the DB presses done was pretty awesome.  Clear progress.

* NG chins didn't have as good a showing as last time, but I can always attribute that to bodyweight gains and the HLR fatiguing them.

* Which, on THAT note, switching to hanging leg raises was definitely a money move here.  I genuinely wonder if the ab wheel has been the culprit this whole time.  I HAVE been training that movement exclusively for abs for a LONG time now: I may just be experiencing overuse issues.

 Training Log: Entry 3392

AM WORKOUT (0400 wake up via alarm)

Roll out on LAX ball

90x320 reverse hypers

3.5 mile/60 minute treadmill walk at 3.5 pace.  Started at 4.0 incline and increased it by .5 every .25 miles, ending at 10.0 at the 13th lap, then dropping it down to 4.0 for the final quarter mile

2:30 hang from bar (pull up every 30 seconds)

BREAKFAST

Short walk w/dogs

Notes:

* Trick or treating out in the cold last night had me feeling pretty beat up, and I was originally going to just make this another recover walk, but I got bit by a bug after the first lap and decided to see what I could do playing with the incline.  It was a decent enough challenge.

* Still just kinda playing whack-a-mole with the hips.  Pain bounces from left to right, and from nerve to muscle.  This is still excellent recovery.

* Grip is getting better.