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.