Training Log: Entry 3419

AM WORKOUT (0400 wake up via alarm)

**OPERATION CONAN** Spec Ops Insertion Phase

*Tactical Barbell Mass Protocol* Specificity Bravo, Cycle 2, Week 1, Workout 4

WARM UP

Roll out on LAX ball

50xBW reverse hypers

BW jump squats

Squat sets of bar, 85, 175

MAIN WORK

Buffalo Bar Squat

5x12x230

Lever belt squat

5x12x192.5

Axle strict press

4x12x101 (rest pause last 2 reps of final set)

Axle bench press

4x12x151

(3) Incline DB bench

5x12x50s

Dips

5x12x10lb (rest pause on rep 12 of set 4 and reps 11-12 of set 5)

ASSISTANCE

HLR/BPA circuit (no rest between sets)

3x20/10

TOTAL TRAINING TIME: 62 minutes

BREAKFAST

No walk w/dogs (weather)

Notes:

* Strict 1 minute rests throughout, especially at start with squats.  Really wanted to drive that home.  With me doing less conditioning than usual, I feel like keeping the rests tight does me favors, and ultimately makes me better than my competition.  I also entertain little Deep Water fantasies with this. When I first ran that program, it was 240lbs in the squat, with my low bar style, shorter ROM, at a heavier bodyweight, with longer rests, for fewer reps.  I like to convince myself that, if I took it on today, I’d be able to use this squat style and match/beat that.

* My knees continue to feel awesome, and that continues the self-perpetuating cycle of feeling awesome.  When my knees feel good, I can squat faster, which means my knees experience less stress, which means they continue to feel better and better.  Previously, it was going the other way: knees felt shot, so I squatted slower, so the knees took on more stress and felt worse.  Speaks volumes to how much I NEED waved intensities in my training.  Zenos always produce results, but they also always take their toll on me.  Once again, if I were to modify this program in any way, it would be to employ a Medium-light-heavy layout vs the current Light-Medium-Heavy to REALLY take advantage of that, but for now, I’m sticking with the plan to give it a fair shake.  I’ll also say that those jump squats are the smartest thing I’ve done for myself warm-up wise.  I’m conditioning my knees to move faster.

* Still using my tricks here: belt for the squats and presses…although that was honestly it.  The rest was just all grit.  

* Really focusing on trying to move faster on the bench and just pump out the reps.  Same with the press.  I’m remembering all those things I used to do back when I was a strong presser.

* This one ran a little longer than I care for.  I’m not futzing around, but the extra sets all add up.  I still made sure to get the ab work in, just a little more rushed than I like, but better that than skipping it entirely.

* Weather is starting to get too cold for the doggos.  One is a 14.5 year old pug, and it would do her more harm than good.  The other is a puppy and a total princess.  My general activity has taken a downturn, as a result, which means picking now as a window for gaining was the right call, and summer will be a good time for leaning out.

* I’ll need to get in one more lifting workout this weekend to get back on schedule.

* My left hand is a little sore from Tang Soo Do last night, as we were attempting some board breaks and my holder was less than competent, so I was slamming into the board quite a few times.  We also drilled some roll falls, which is always nice from a Dan John “survive falling/getting up” approach.