Training Log: Entry 3422

AM WORKOUT (0400 Wake up via alarm)

**OPERATION CONAN** Spec Ops Insertion Phase

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

WARM UP

Roll out on LAX ball

50xBW reverse hypers

Trap bar sets w/155, 225 and 295

MAIN WORK

Low handle trap bar lift

5x10x350

NG chins

5x10x7.5 (rest as long as needed for reps)

Axle curls

5x10x66 (last 2 reps rest pause)

GHRs

4x10x30 (KB held behind head)

Reverse hypers

3x10x430

1x12x430 (AMRAP)

ASSISTANCE

Ab wheel rollout/BPA superset

2x10/20

BREAKFAST

Short walk w/dogs

Notes:

* Strict 1 min rests for the first 4 sets of the trap bar, then about 90 seconds after that.  It was brutal today.  I’m sure a part of that is just recovery from illness.  I got a little lax on those rest times during the chins as well, but tightened things back up for the rest of the program.

* Biceps were really responding well to the curls today.  Looking back, my biceps exploded during 5/3/1 BBB first edition, when it was 5x10 curls, and during Deep Water…where it was 5x10 curls.  When I hammered Poundstones, I FELT good doing it…but never saw the same kind of growth.  I should really learn from myself.

* Time got a little short, so I cut out a set of abs.  We train them in Tang Soo Do, so I won’t be a total loss for them.  I’ve got that the next 3 nights.

* My training motivation was low for this. My bridge week is overdue, and I’m excited for it.  What got me out of bed was knowing that my schedule wasn’t going to be able to support deviation, and remembering what an incredible feast I had in the evening.  2 generous portions of spaghetti with bison meat sauce (it was originally 2 reasonable portions, but then I finished off what was leftover on my kid’s plate), 2 and a quarter breadsticks, 4 sunny side up eggs, and then a dessert flight of 1 snickerdoodle, one sugar cookie blossom, one piece of fudge, one vanilla cake cookie with M&Ms and a small slice of pumpkin cheesecake, all of which got some raw honey drizzled on it.  I could think of no better way to try to replenish the lost bodywater and glycogen from my stomach bug.  

* On the above, I realized just how much I’ve gotten back to “Apex Predator”.  4 days a week is shakes with a “meat on the bone” meal at the end of the day, 2 days a week are high calorie keto days, and 1 day a week has what is effectively the “rampage meal”.  Things all come full circle.  Same with the training: I’m back to abbreviated training.  And honestly, the nutrition is a callback to how I ate in college as well.  I remember going to the dinning hall and getting as many hamburger patties as they’d serve me, with no bread.  All the bacon and eggs they’d serve for breakfast.  My only big vices at that point were ketchup and peanut butter.  It’s so funny how we just can’t escape ourselves.