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.