Training Log: Entry 3428

Lunchtime Workout (1130)

**OPERATION CONAN** Spec Ops Insertion Phase

*Tactical Barbell Mass Protocol* Specificity Bravo, Cycle 2, Week 3, Workout 3

WARM UP (rushed)
Hatfield jump squats
Squats w/Bar, 142, 192, 262 and walkout w/312

MAIN WORK

Buffalo Bar Squat
5x8x312

Lever Belt Squat
3x8x265

Axle Strict Press
4x8x138 (rest pause final 2 reps of final set)

Axle bench press
4x8x206

(3) Incline DB bench
4x8x70

Weighted dips
4x8x60 (rest pause final 2 reps of final set)

ASSISTANCE

HLR/BPA superset
3x20/10

1 hour walk w/dog

Notes:

* Still on holiday hours, so slept in and got this done around lunch (fasted through it).  

* Squats were positively brutal.  Once the weight gets over 300, I feel it, and my lower back tries to take over, which I caught myself doing today.  The belt helps, but it's something to be aware of with my squat technique.  I'm considering bringing back a wider stance for my competition prep, along with it being a front squat.

* I cut out sets throughout this workout, since it was the last Workout A of the cycle, so there isn't anything to build up to from here.  The lever belts suffered the worst, but given I gave the squats the full work, it worked out.

* Kept the rests strict for the first 3 sets of the squat, but after that I just had to survive the workout.  Still kept everything under 2 minutes.

* All the pressing went surprisingly well.  Really great to see my strength growing there.

* Right knee is a little achy after this.  I'll see how it impacts tomorrow's workout.  Not afraid to tap out as needed.