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.