Training Log: Entry 3471

AM WORKOUT (0400 natural wake up)

**12 LABORS: CAPTURING THE CRETAN BULL**

*Tactical Barbell Operator* Cycle 1, Week 1, Workout 5

MAIN WORK

SSB front squat

5x5x205

Log clean and strict press away

5x5x140+1 push press rep per set

NG weighted chins

5x5x35

ASSISTANCE CIRCUIT

4 rounds, 30 seconds each movement, 8 seconds between movements of

24kg KB swings

365lb SSB front rack hold

Dips

Standing ab wheel

Push ups

Lateral raise dropset

35x10, 35x5, 25x2.5, 35xEmpty Hands

Band pull aparts

4x25

Notes:

* Slept well again, but woke up with my right hip feeling like it was frozen.  I think between the cold weather and the sparring this week, it’s gotten a little beat up.  Honestly thought I was only going to do 3 sets of front squats to check the box, but, surprisingly, I felt REALLY good in my warm-ups and on the front squats themselves.  Some of the best sets yet.  I feel like I’ve gotten really good on the eccentric, learning how to pull myself into the lower position rather than just fall into it.  I also had the best log cleans yet with this workout: really felt explosive and efficient with energy.  I’m focusing on getting by stomach below the log and using it to leverage it up which, when combined with my lever belt, allows me a grip point.

* First time since starting Tactical Barbell that I actually felt like I made some progress on the chins.  Between Monday and Today, these felt much stronger. 

* On Monday, the assistance work circuit was just a gameday decision, but today it became intentional.   I figured “Why not?”  Originally I was just doing 100 straight KB swings, and then I’d go do the ab circuit and then fill in whatever else I had time for, but this way I get in the reps while also getting a slight conditioning effect.  I’m not getting 100 swings with this approach, as I manage about 19 in 30 seconds, but there’s nothing magical about the number 100.  I just want to focus on making them pop.  Push ups and dips are getting me some of the chest training I’m lacking, and then the ab work is still present as well.  And getting under that SSB after the swings is quite a challenge.  I upped the time between rounds to 8 seconds compared to 5 the first time, and that was absolutely the sweet spot.  Just enough time to transition between movements and set up.

* Had a real solid mind muscle connection on the lateral raises today.  Trying to focus on that.

* Weighed in at 83.0, which is a .8kg drop compared to Monday.  Sodium is all over the place, as I’ve been eating a lot of leftover Kalua pig and then we had a middle of the week Buffalo Wild Wings dinner.  I’m still leaning out well, and at a much more sustainable rate than previous gos, and I’ve been able to enjoy weekends with my family, so ultimately I’d call this a win.  On that note, I have a date night slated with the kiddo on Saturday at Texas Roadhouse, cashing in my free monthly steak, so that’s awesome too.  It’s nice having a competition to train for, because I’ve learned I don’t like training if I’m not gaining (rhyme unintended but I’ll take it) as I much prefer to build toward something, but, in turn, having a competition I’m training for IS building toward something.  Operator is a nice fit in that regard too, as it keeps the lifting focused on what matters.  

* Sparring last night was less than awesome, as I got paired up with the kiddo in the first round.  They need the reps more than I do, so I went hands only and kept it a close match, going 2-2 before leaving them an opening to capitalize on to score the third point.  I’ve made it a point to evade as soon as my kid moves their leg for a kick, trying to show them that they’re telegraphing and need to set it up with hands first.  Meanwhile, their defense continues to be absolutely stellar.  They unfortunately ended up paired up against the aforementioned “wild child”, and had many illegal shots scored as points against them due to a conflict of interest in the judging, but they at least scored 2 points prior to that and maintained their integrity through the process, which we could not be more proud of.  The Valkyrie squared off against our tallest student, who is about 6’4 and 160lbs of pure Dhalsim like lankiness which, unfortunately, her frequently squaring off against me at 5’9 and more reminiscent of a fire hydrant did not adequately prepare her.  We have another class on Saturday, wherein I hope that we somehow manage to NOT get paired against family in the first round, so we all have a chance for some extra reps.  But I at least managed to get in some free sparring rounds before and after the inner-Dojang tournament, so all is not lost.  Been experimenting with the Brazilian kick as well, which is interesting to apply in a point sparring format.