Training Log: Entry 3416

AM WORKOUT (0400 Wake up via alarm, deep sleep)

**OPERATION CONAN** Spec Ops Insertion Phase

*Tactical Barbell Mass Protocol* Specificity Bravo, Cycle 2, Week 1, Workout 1

WARM UP (rushed)

Roll out on LAX ball

25 bw reverse hypers

BW jump squats

Squat sets w/bar, 85, 135

MAIN WORK

Buffalo Bar Squat

5x12x210

Lever Belt Squat

5x12x180

Axle strict press

4x12x93

Axle bench press

4x12x143

(3) Incline DB bench

5x12x45s

Dips

5x12xBW

ASSISTANCE

HLR/hand pull apart circuit (no rest between sets)

3x10/20

TOTAL TRAINING TIME: 56 minutes

BREAKFAST

Short walk w/dogs

Notes:

* Very strict 1 minute rests.  I would turn around to face the squat bar after 45 seconds had passed.  

* Warm up was rushed because, right before I was going to start, I heard it announced that the dog had thrown up, so we had to resolve a minor crisis.  Thankfully, my body is healed up again to the point that I no longer NEED the warm-up.

* Squats felt the best they’ve felt this whole training cycle. Really just springy and upright.  It’s nice to have these light weight breaks.

* Playing around this cycle as far as set total goes.  I went for 5 sets on the lower body work, because there isn’t a whole lot of it.  I also went 5 sets on the DB incline and dips, because I didn’t up the weights on them.  I upped weights on press and bench, so kept sets at 4.  Seems a good balance on progression.

* I’ve definitely grown in strength from the previous cycle.  I was failing reps on the press, bench, DBs and dips first time through on this.  Good to be able to witness the progression.

* I AM experiencing some training burnout.  I am excited about training when the evening comes, but when I wake up in the morning, it’s not something I want to do.  I’m sure a big part of it is pushing that bridge week so far to my cruise.  Next few cycles will be a bit more reasonable in that regard.  Also a slight bit of ennui since the grappling competition is over.

* On that note, my body feels pretty good. It was the right call to take the day off yesterday.  The pinched nerves are healed up.  Intercostal muscle is still a little tender.

* I had my first carb-up meal in a while last night.  My most recent one before that was Thanksgiving, and in truth that one wasn’t terribly carby: I had a roll, a little bit of stuffing, a small amount of corn casserole and 2 slices of pumpkin cheesecake.  Last night, we did Tuna Casserole, and I made sure to have 2 prodigious portions of it, and then 1 very substantial slice of pumpkin cheesecake with some honey drizzled on top.  Consequently, I had quite a significant pump in the pecs after the dips today.  I’ve noticed my physique looking pretty washed out recently, so I imagine this will rectify that.  It’s nice to be at a point where the carbs do have a benefit to me when consumed appropriately.  

* Tang Soo Do is on the agenda tonight.  It’s one-step self defense, so I’m going to move a bit slowly through it to account for some tenderness from the comp.