Training Log: Entry 3460

AM WORKOUT (0400 wake up via alarm)

**12 LABORS: SLAYING THE STYMPHALIAN BIRDS**

*Tactical Barbell Operator* Cycle 1, Week 6, Workout 1

MAIN WORK

SSB front squat

4x2x265

ALERNATE W/

Log clean and strict press away

4x2x180

Weighted NG chin

4x2x42.5

KB swings

100x24kg

ASSISTANCE

Core circuit (no rest between exercises)

SSB front rack hold

3x30 seconds x 355lb

HLR

3x10

General Conditioning 5 (basic)

3 rounds of 30 seconds max dips, 90 seconds rest, 30 seconds max push ups, 90 seconds rest

3 rounds of 5 pull ups (kipping) and 10 burpees (done in 3:23)

BPA

2x25, 1x50

Notes:

* The heaviest week of the 6 week program.  The very first set of front squats didn’t feel great.  I cut depth on the first rep, which put pressure on the knee.  I remedied that for the rest and it paid off.  Biggest takeaway I’ve learned from my squatting experiment is that, if I can’t sink it, I shouldn’t squat it.  

* I am very pleased with how the log turned out.  The clean is getting snappy and not using up my energy, and this is without a grip shirt.  Once I add that in, things will really take a turn.  The press itself could use some work, but that tends to be the case while I lose bodyweight.  I’m considering sticking with the strict press for the next training cycle, but finishing each set with a push press rep, just to get the practice in.  Really, I just hate push pressing…

* I really wanna go heavier on the chins, but this is, legit, the first strongman comp training cycle I’ve ever done where my elbows aren’t absolutely screaming at me.  Cutting out the back squat, being smart with the chins, not rowing the log into my lap: it’s all adding up.  I DO need to bring the sandbag back into my life, which tends to be an elbow slayer, but I’m wondering if I can just slowly up the dose of the poison and build up my tolerance.

* Since these workouts are faster, due to the reduced reps and sets, I squeezed in the basic version of GC 5.  That’s 30 seconds of work vs 60.  I really like this protocol for getting in a chest pump, and that little circuit of burpees and pull ups is surprisingly murderous.  

* Weighed in at 83.8kg this morning, which is a .4 drop from last week.  I was NOT expecting that, given the full rack of ribs on Friday, buffet dinner on Saturday and 21 chicken wings on Sunday for the Superbowl.  This is absolutely outstanding: full steam ahead.  Which includes tonight’s family meal, because eating that is not interrupting my progress at all, and the Valkyrie made some “Monster Cookies” with peanut butter, oatmeal, M&Ms and chocolate chunks, which I am going to slather with some raw local honey along with some sort of warm casserole on a cold night.  Couldn’t be better.