Training Log: Entry 3436

AM WORKOUT (0400 wake up via alarm)

**12 LABORS: SLAYING THE LERNAEAN HYDRA**

*Tactical Barbell Operator* Cycle 1, Week 2, Workout 1

MAIN WORK

SSB Front Squat

5x5x225

ALTERNATE W/

Log Clean and Press Away

5x5x155

Weighted NG chins

5x5x35

KB swings

100x24kg

ASSISTANCE

Ab circuit (no rest between exercises)

SSB front rack hold

3x30 seconds x 348lb

SUPERSET w/

HLR

3x10

BPA

4x25

Lateral raise dropset

35x10, 35x5, 35x2.5, 35xEmpty Hands

BREAKFAST

Short walk w/dog

Notes:

* First workout at 80%, and it’s feeling solid.  I’m thinking the program is working as designed.  Really focusing on getting that front squat smooth.  Instead of the 2 stage approach I’ve used where I squat, hit my natural depth, relax and get deeper, I’m trying to get it all into one solid motion while keeping tight/braced.  Along with that, focusing on getting that log clean as explosive as possible so I don’t waste any energy on it.  Wearing my grip shirt will help too, but I don’t want to rely on gear: I want to have strong mechanics.  It’s why I’m wearing my belt so early into the training phase: I want to practice it the way I need it to be.

* Still keeping 2 minutes rest.  If I need more, I’ll take it, but right now it’s still plenty.

* My left hip was a little achy from the swings from yesterday, and I considered not doing them today, thinking maybe I’m doing too much, but I reflected on how the 10k swing challenge requires 500 per day 5 days a week and people manage.  I’m sure I’m out of condition, but I can fix that.  I’ll still listen to my body as best I can, but it’s a balancing act.

* Allowing myself a little bit of hypertrophy maintenance work in the assistance if time permits.  Lateral raises, some direct arm work on my deadlift day, and maybe some chest work somewhere else.  I don’t intent to do a workout on top of a workout, but I can spend a few minutes if I have the time to get a slight pump that won’t interfere with recovery.

* Weighed in at 86.4kg this morning.  When I finished Mass Protocol, I was 84.6, so that’s up almost 2 full KG 2 weeks after finishing the program.  I also know I’ve dropped some weight since last week, based on how my weight belt was fitting this morning, alongside my rings.  Some of that is definitely inflammation, as the whole family is still overcoming some manner of stomach bug we contracted while traveling, but I’m also calling this a “hypertrophy hangover”.  Even though the TRAINING for mass had stopped, the RECOVERYING from the training did not, and that 1 week on the cruise gave me ample time to eat, recover and grow.  Having “too much muscle” is a great problem to have, but it’s also something for me to keep in mind for future training cycles in relation to proximity to competitions and weigh ins.  I’m not at all concerned about making weight for 12 Apr at 181lbs at this point, but I’m also delighted to have so much “runway” as far as nutrition goes.  Primarily because I’m really not good at maintenance, so being 9lbs over gives me plenty of time to slowly lose some weight while focusing on getting my strength up.

* Already making small, simple changes that will add up big.  Swapped out some whole eggs for egg whites, ditched the pork rinds, going with leaner cuts of steaks, including a little more lean white meat, etc.  We ate out twice this week (we tend to on the weekends), and I went to my favorite Hibachi place and had a plateful of shrimp with a touch of beef, compared to my normal half/half approach, and I went with the full rack of ribs at our BBQ place with no extra sides.  I’m still sticking with solid meal a day and the rest being Metabolic Drive, because I really like that approach, and it means far fewer variables to control as far as nutritional manipulation goes.  Whereas my 1 meal a day used to be an eating competition, now I just eat to satiety with leaner foods.  We’ll see how it all shakes out.

* Going to try to get in some more walking today while my kid is at show choir.  It was 5 degrees this morning when I walked the dog, so it’ll be chilly, but I don’t mind bundling up, as long as it’s not raining.