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.