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.