Training Log: Entry 3498

AM WORKOUT (0400 wake up via alarm)

**12 LABORS: CAPTURE AND BRING BACK CERBERUS (FINAL WEEK)**

*Tactical Barbell Operator* Cycle 2, Week 6, Workout 1

MAIN WORK

SSB front squat

4x2x275

ALTERNATE w/

Log clean and strict press away

4x2x190+1 push press rep per set (missed second set)

NG weighted chins

4x2x55

ASSISTANCE

5 round circuit, 30 seconds per movement of

24kg KB swings

365lb SSB front rack hold

Dips

Standing ab wheel

Push ups

BPA

1x50, 2x25

4 minutes on rower

Notes:

* Hard to believe it’s the final week of the 12 labors, but it’s really been an outstanding development.  This is the best contest prep phase I’ve had in quite some time, primarily because my mind and body lined up on this one and I actually wanted to do the training that best suited the goal.  Funny that.  Today, in particular, felt very strong, with only some small issues. I felt myself leaning to the left on the third set of the squats, and I lost the weight going forward on the second set of the presses, using energy to correct it and running out of gas for a push press.  But the fact I had the strength to catch and correct that errant press really bodes well for my getting, as Jon Andersen puts it “cock strong”.  I was also feeling MUCH better for the assistance circuit today than I was on Friday.  

* Since the volume is reduced this week, I have a little more training time afforded to me, so I hopped onto the rower just to continue grooving some reps.  I set the resistance to 5, whereas before it was at 1, and tried to focus on technique.  It’s a nice way to get in some full body moving without an eccentric load.

* Tried a little trick on the BPAs of pointing my wrists outward, and it seemed to get me a little more stimulus.  Cute little tricks picked up along the way.

* Should be getting in about an hour of walking tonight, with the Valkyrie and the puppy.

* Weighed in at 82.1kg this morning, post workout.  That’s exactly the weight limit, and technically a .4kg gain from last week, but given that there was a 2.9kg drop between that week and the week before it, my body is still stabilizing.  I intentionally ate like an a-hole while within the confines of the Maximum Definition diet this weekend because I have a tendency to let my bodyweight drop down too far right before competitions due to fear of missing weight (Thanks for the PTSD high school wrestling!), and I’m trying my best to hold on to this higher weight as best as I can to allow me to perform at my best.  I’m at a level of weight/leanness where I can feel that difference a few pounds makes, with today feeling so strong being a great example.  Getting on top of my electrolytes has been helpful as well: I’m really needing to go hard on them now that I’ve effectively carb free.  Before, between the gum and the trace amounts in the Metabolic Drive, I was still probably getting in about 20g of carbs a day, but now it’s nothing.

* I’ve officially completed 1 full calendar week of the Maximum Definition diet, and about 10 days total (I started in the middle of last week, leading into it with 2 days of the Velocity Diet).  It’s living up to it’s name: I’m seeing granularity in my midsection again, and my waist is shrunk in based on how my lifting belt is fitting, along with the rest of my clothes.  I hit 80.0kg in the middle of the week last week, and I imagine seeing something similar after I come down from the bloat of our family meal tonight (details to follow there).  I’m still sticking with only 2 meals a day, vs Vince’s recommendation of 3, and I’m not hitting the same supplement layout he recommends, instead relying on the good folks at BioTest along with my daily beef liver in place of the beef liver tablets.  However, there’s room to argue that my middle of the night protein shake can count as a third meal, if I want to get precise.  I also push the carb meal to once every 7 days vs every 3-5.  In general: BIG fan of this approach.  I love the food, I’m never hungry, I FEEL very well and strong, digestion is awesome, and, upon getting electrolytes sorted, my performance is going very well in training.  I can see this being a regular thing now.  While I am absent of Metabolic Drive, it’s definitely going to be my way forward for the foreseeable future, but upon it’s return, I may revert back to Feast, Famine Ferocity and have 2 week stretches of Velocity Diet and then 4 week stretches of Maximum Definition Diet.  About the only thing I “miss” is sour cream.  It’s one of my favorite condiments, but isn’t permitted by Vince.  But I’m not hurting for delicious food or satiety.

 Training Log: Entry 3497

AM WORKOUT (1000

**12 LABORS: STEALING THREE OF THE GOLDEN APPLES OF HESPERIDES**

*Tactical Barbell Operator* Cycle 2, Week 5, Workout 6

2 minutes of 185lb+ Stone of Steel over 48" bar

Notes:

* I originally started this workout as an EMOM with 205 loaded, but I had the load uncentered and the stone was WILD.  I got 2 successful reps in 4 minutes (going for singles), and it took away a LOT of energy.  I called my losses, unloaded and reloaded it and went for 2 minutes.  At that point, I was already pretty exhausted, but I'm happy I got in some reps.

* Part of the issue was that this was a rushed workout, because today was a packed day with lots of activity.  I got up and got in my 50 squats and push ups, had breakfast (details to follow), took the puppy for a 3 mile walk and then immediately knocked out this workout before changing and going to Tang Soo Do.  Today was another decent TSD workout: basics and open hand forms, and we moved for the entire class.  After that, we came home, Valkyrie and Kiddo had a very quick lunch and then we headed downtown to take in a musical ("Some like it hot": great comedy) before grabbing dinner on the way home (details to follow), after which point I took the puppy for a 25 minute walk and then immediately knocked out my daily sandbag carry/throw.  And now I'm done, 17.6k steps in, with a few more to go.

* On the sandbag and throws: today was the best day out of the entire cycle.  I actually went out in my jeans: didn't bother changing, and made the pick up super casual.  I'm at the point where I can throw the bag into my lap, versus barely squeaking it by.  From there, I was able to pick it up high on my torso and carry it fast, and then the regrab for the bearhug was quick and feet moved quick as well.  Throws were also explosive.

* I noticed the light headedness on my last workout, and I felt it on the stones as well.  I'm working to keep my electrolytes back up, but given my weight dropping and how lean I looked this morning, I've allowed myself to really push the limits on Vince's "no limit" instructions on eating meat and eggs.  

 Training Log: Entry 3496

AM WORKOUT (0400 wake up via alarm: better night of sleep)

**12 LABORS: STEALING THREE OF THE GOLDEN APPLES OF HESPERIDES**

*Tactical Barbell Operator* Cycle 2, Week 5, Workout 5

MAIN WORK

SSB front squat

5x3x245

ALTERNATE w/

Log clean and strict press away

5x3x170+1 push press rep per set

NG weighted chins

5x3x42.5

ASSISTANCE

4 round circuit, 30 seconds per movement of

24kg KB swings

375lb SSB front rack hold

Dips

HLR

Push ups

BPA

4x25

BREAKFAST (details below)

Short walk w/puppy

Notes:

* I actually felt really good coming into this, very light, springy, and awake, but I found myself lightheaded on the first set of squats to the point that I worried about blacking out.  Not as much an issue on the log, but I DID run into the issue that it slipped right off my shorts on the first clean.  I’ve been wearing sweats up until this point, and they have more friction and allow me to get in a better spot to clean.  This is something I’ll have to remember come comp day.  I know Cerberus sells “grip shorts”, but I don’t want to go down that route quite yet.  I might buy a cheap pair of sweats and make some cut off shorts.

* The fatigue really came to a head during the conditioning circuit, and specifically on the front rack hold.  I was just hurting, having trouble recovering, and wanting to quit.  I started running the mental diagnostics, and once again attribute this to an issue with electrolytes.  I’ve been drinking more water recently, since I’ve quite chewing gum and my mouth is a little drier, and I haven’t been mixing electrolytes all of my water: some is just plain ol regular water.  In addition, since I’m only eating twice a day vs the 4-5 protein feelings I was doing with my Velocity Diet approach, I’m having fewer opportunities to take in salt.  I was adding salt to all of my Metabolic Drive, and though I’m salting the food I’m eating, it’s not enough to compensate, and if I WERE to add enough salt to compensate, it would be unpalatable.  I actually tried to up it today for just that purpose, and ran into that: wasn’t as enjoyable as it had been prior to this point.  I’d rather just drink more salt water than eat food that is akin to something Bender from Futurama would produce.

* All that said, this marks a full work week of the Maximum Definition Diet for breakfast, and I’m delighted that I am such a simple creature, because I have enjoyed every single morning of this even with it being the exact same thing each time.  Although today I varied it: I re-created that omelet from yesterday, and found it did a much better job of holding all the leftover grease from the lamb.  I did enjoy this omelet more than the hardboiled egg/cooked egg whites approach I’d employed before, but it’s a bit more of a time sink.  I’ll see if it’s something I can carry forward.  I prepped this the night before and it microwaved just fine.  I’ve got 2 more legs of lamb to get through, corresponding perfectly for the 2 weeks leading up to the comp.

* On the topic of competitions, a grappling one opened up on 24 May pretty close to home (Lincoln).  I’m honestly not finding myself as excited about the prospect of doing it as I have been in the past.  There’s already a guy in my weight class for masters white belt, so I know I’d have competition.  I’m on the fence, as it’s close to my kids birthday, but I’ll leave myself open to it.  At the rate my weight is dropping, I might be in a lower weight class anyway.

* Sandbag was the best ever last night.  Really becoming more and more casual.  We ended up skipping TSD last night and will try to make it up on Saturday, which is going to be a packed day and I hope I can still get in some Stone of Steel work.

 Training Log: Entry 3495

AM WORKOUT (0325 natural wake up, tossed and turned until 0355 alarm)

**12 LABORS: STEALING THREE OF THE GOLDEN APPLES OF HESPERIDES**

*Tactical Barbell Operator* Cycle 2, Week 5, Workout 4

“ALL RUCKED UP”

Treadmill walk w/45lb vest

Speed: 3.8

Incline: 5.0

Time: 90 minutes

Distance: 5.7 miles

BREAKFAST (details to follow)

Short walk w/dogs

Notes:

* Decided on this name for the workout because my focus was on the incline vs the footspeed.  3.8 is my comfortably uncomfortable pace: it’s faster than my normal walking pace, but not my “this really sucks” walking pace of 4.2mph.  At incline 5, it satisified my normal criteria of me wanting to quit on the first lap but being able to hold on for the whole workout, and according to my watch this was the first time I held a high intensity heart rate for 100 minutes, which means it’s more challenging than what I did last week at 4.2mph and 1 incline, even though, according to the calorie calculator on the treadmill this was an “easier” workout, burning about 150 fewer calories.  Data is interesting that way.

* Primary driver of this change in approach is that my left foot’s arch is still tender from last week, and Tang Soo Do seems to trigger it as well.  I remember walking fast caused it initially, and I re-triggered it in the last 15 minutes of this walk, but the pain didn’t last like it did for the entire walk last time, so I’d say that’s progress.  Since I couldn’t move fast, I decided to up the challenge with the incline, moving upwards, hence “all rucked UP”.  I’m clever like that.

* On the topic of Tang Soo Do, last night was an even better workout than Tuesday.  Basics week tends to be good for that.  Lots of combination techniques and open hand forms.   We’ve got it again tonight. We also got in a 3 mile family walk last night, and I was able to get in my daily sandbag and throws.  That daily approach is working well, but it doesn’t carry the obsession that my previously “daily work” did.  I’m doing this with an end in goal, rather than the work being the goal itself.  I may try to continue this moving forward, along with my goal of actually implementing some daily work chins to re-build my back, but, of course, Chaos is the plan.

* Breakfast was the same thing it’s been all week: 1lb of grassfed New Zealand leg of lamb, air fried with spray duck fat and salt, 3 hardboiled pastured eggs, 5 whites mixed with 1 tablespoon of grassfed beef tallow and a piece of liver.  I, legit, love this breakfast, and I weighed in at 80.0 kg after my walk.  Yes: part of that is sweating out weight, but I’ve effectively dropped 4.6kg in 2 weeks time, which is absolutely bonkers and speaks VERY highly to the effectiveness of this maximum definition diet.  I honestly feel like the dude from Thinner, when he’s raiding the fridge and says to his wife “Does it LOOK like I’m dieting?”  I am eating SUCH wonderful satiating meals and seeing myself lean out.

* Sleep was weird. I slept very well and felt restored, but at 0325 my brain woke up and decided to solve all the problems in the world.  Made it easier to get out of bed, because I knew I wasn’t going to get any more sleep.

* Today will mark day 7 of gum sobriety: my last piece was last week, when I walked on the treadmill.  I skipped it today, and still breathed through my nose for the workout.  

* My travel is officially locked in from 14-18 Apr.  I already secured myself a hotel with a kitchen and full fridge that’s down the road from a Safeway, so I have no concerns about eating.  I’m also 50 miles away from an In n Out, so I’m definitely going to make that trip.  Plan is to show up, buy some steak, eggs and butter and be set.  I’ll also save quite a bit of cash by not needing to go out to eat all the time (because I can make a better steak than I can get at a restaurant for a fraction of the price), and with it being the week after my comp, I can just focus on getting in some walks and conditioning workouts and maybe spend some time finding my maxes for my next program.

 Training Log: Entry 3494

AM WORKOUT (0400 wake up via alarm, much better sleep)

**12 LABORS: STEALING THREE OF THE GOLDEN APPLES OF HESPERIDES**

*Tactical Barbell Operator* Cycle 2, Week 5, Workout 3

MAIN WORK

SSB front squat

3x3x245

ALTERNATE w/

Log clean and strict press away

3x3x170+1 push press rep per set

Log clean

3x200

(5) Texas Deadlift Bar Mat Pulls

14+5+5x405

ASSISTANCE

Lateral raise dropset

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

BPA

100 total reps

Ab circuit

3x20x180 reverse hyper/3x10 standing ab wheel

Axle curls

55 reps

Band pushdowns

1x35

Notes:

* I was dragging this morning.  Just felt stiff, and I got a little light headed warming up on the log.  I’m gonna assume I’m just running things hard while the food intake isn’t matching, but it timed out well for this to be the day that I cut the work sets down in order to be able to get in the cleans and mat pulls.  I dig this structure, and I realize it’s similar to the 3/5/1 approach I was wanting to employ on a weekly basis: just contained within the week’s cycle itself.  The Texas Method used something similar, from what I recall.  This might be a trick I carry forward.

* The 3 cleans of 200 is a recent PR, and upon reflection, I actually think I had a press in me on that first rep as well.  It went up so smooth that I still had plenty of energy.  That’s a good place to be, especially once I throw on my grip shirt.

* The mat pulls continue to improve.  I added a rep while increasing the ROM, and I’m still not pushing to my absolute limit on these sets.  Biggest limiter is my internal pressure: I still feel that heartburn like feeling earlier in the set than I’d care to, so I have to release my brace and re-accomplish.  It’s been a while since I’ve had to employ this skillset: just gotta rebuild it.  On the plus side,  my hips are handling the work much better than before.

* Still got in my daily touch on the sandbag and throwing bag yesterday.  The pick continues to become more mundane.  I’m not moving as fast as I’d like, but maybe it’s time to break out the belt to give that a try.

* Tang Soo Do was a decent workout last night.  Our head instructor is back, still recovering from back surgery, but able to observe classes and provide instruction.  Nice to have that vector again.

* Took photos of breakfast and I’ll post the recap at the end of day, but it’s kept up with my Gaston/Heracles hybrid (Gastonacles? Heracleston?  Someone who is handy with AI please create the hybrid image of the two Disney characters for me) with 1lb of air fried grassfed New Zealand lamb, 3 hard boiled pastured eggs, 4 egg whites mixed with 1 tablespoon of grassfed beef tallow and a strip of beef liver.  This time I had the big brained play to take all the leftover fat than ran off the lamb during the cooking process and pour it all over the plate/eggs to add flavor. 

 Training Log: Entry 3493

AM WORKOUT (0510 wake up via Valkyrie’s alarm: rough night of sleep due to dog)

**12 LABORS: STEALING THREE OF THE GOLDEN APPLES OF HESPERIDES**

*Tactical Barbell Operator* Cycle 2, Week 5, Workout 2

“OXYGEN DEBT 101”

4 rounds of

* 200m sprint-30 seconds rest-200m sprint-30 seconds rest-200m sprint

* 3 min rest

Notes:

* Just continues to be the right call each week.  Really felt like I got my money’s worth on the first set of each round: focused on picking my feet up high and striking midfoot vs heel.  Still hitting this up in my bearfoot shoes, as I feel like it forces proper technique on me.  Was definitely feeling my lungs breaking on this: really finding my ability to push hard.

* Also got in a 3-ish mile walk last night after dinner, and another round on the sandbag carry and throws.  The pick up on the sandbag is getting more and more natural, which has been the goal of the frequent training.  The more touches I get, the more mundane it becomes.  It dawned on me that what I’m doing is very “Easy Strength”, for though I’m exceeding the 10 reps total per day principle, my weekly total reps are about the same by training 3x a week vs 5, and then I’m getting in 1 round of loaded carries each day as well, along with the prioritizing of walking.  It’s funny how we can use so many different names for the same principles.

* Will post the breakfast photo during an end of day recap, but it was almost the exact same thing as yesterday: I just added 1 more egg white, and I forgot to throw my daily liver serving onto the plate as well: I’ll need to make sure I get that in before the end of day.  Tonight’s menu is piedmontese grassfed New York strips and eggs.  I was reflecting on how unique it is that I’m eating egg whites mixed with beef tallow: taking out the fats from the yolks and replacing them with fats from another animal.  It’s honestly just the prohibitively high cost of pastured eggs that limits me from using more whole eggs per meal.  We already bought 7 dozen to get me through this week: the Valkyrie is also an angel for putting up with my shenanigans.

* My gum sobriety streak continues.  This is day 5.  I went without it before my sprint, whereas I typically have it for cardio based workouts.  I didn’t realize how addicted I was to the stuff until I stopped using it.  I find myself really wanting a piece during certain parts of the day.  It’s funny, given how people use gum to give up smoking.

* On a similar note, I had no evening protein feed last night.  I wasn’t hungry, so decided not to do it.  I still did the middle of the night shake, but this Maximum Definition Diet experiment is really getting pretty interesting. My digestion is significantly improved having cut out the very last little bit of extra stuff I was consuming.  I also have meant to update that the pork cracklin was slashed out of my diet once I started doing Operator, and that’s been an easy trend to continue.  I was too reliant on it.  Next gaining phase, I’ll be sure to keep that out.

* Tang Soo Do on the schedule tonight.  It’s basics week, which can often be a good workout.

 Training Log: Entry 3492

AM WORKOUT (0400 wake up via alarm)

**12 LABORS: STEALING THREE OF THE GOLDEN APPLES OF HESPERIDES**

*Tactical Barbell Operator* Cycle 2, Week 5, Workout 1

MAIN WORK

SSB front squats

5x3x245

ALTERNATE w/

Log clean and strict press away

5x3x170+1 push press rep per set

NG weighted chins

5x3x42.5

ASSISTANCE CIRCUIT

5 rounds, 30 seconds per movement of

24kg KB swing

375lb SSB front rack hold

Dips

HLR

Push ups

BPA

4x25

4 minutes on the rower

Notes:

* Felt pretty good coming into this, and that’s something I’ve observed with my time on Tactical Barbell Operator: fatigue management is done so well that I never feel too beat up to train, and my performance IN training tends to be pretty sharp.  I have some days that are better than others, but I’m pretty much always in a ready state to perform.

* Tried to focus on hitting the bottom of the front squat quickly and smoothly, as that seems to be carrying over really well into lapping the stone.  On the log, I made it a point to get from start to end quickly.  Basically doing my best to disrespect the log.  If I build it up in my mind and treat it like a big deal, it will be, whereas if I treat it like an everyday thing, it’ll be that too.  On the second set of log I got a little off balanced, but otherwise no issues.  The push press is hit and miss, but I’m glad I’m getting in the reps.  Chins feel solid: I like the low reps.

* The most challenging part of the conditioning circuit continues to be holding that SSB after the swings and regaining my composure/breathing, which I think is going to have excellent carryover to my carry medley.  I’m also really trying to “throw” that kettlebell.  All this said, there’s a slight chance I miss this competition due to a work obligation, which I’m waiting to hear about, but, in truth, upon discovering that, my world didn’t collapse like it normally does.  I’m honestly pleased with how prepping for this competition gave me a good vector for my training and got me to discover just how well this program works out.  But, of course, I still want to compete.

* Couldn’t help but play with my new toy for a few minutes.  Doing my best not to get stupid with the rower this close to gameday: that can come later, but I wanted to at least get a feel for it.  If nothing else, I can start developing technique so that, when it’s time to use it, I know what I’m doing.

* I weighed in at 81.7kg, which is a 2.9kg drop from last week.  Given last week was my weigh in post travel/cruise, this isn’t unexpected at all: I needed to “dry out” and stabilize.  I DO feel like this speaks well of how beneficial the Maximum Definition diet is when it comes to drying out in this matter, similar to the Atkin’s induction phase or the Dukan Diet phase 1 or any other phasic diet approach.  There’s also the element of me being 3 days “gum sober”, so I’m dealing with less bloating and a significantly reduced artificial sweetener intake.  Either way, it bodes well, I am once again below my weight class and in a good place.

* …which leads us into breakfast, which is also a fantastic combination of Gaston and Hercules/Heracles (I prefer the greek spelling, but no one else does).  1lb (ish) of grassfed New Zealand leg of lamb that I cut into steaks, sprayed with duck fat and some salt and air fried at 425 for 8 minutes, alongside 3 pastured hard boiled eggs and 4 egg whites mixed with grassfed beef tallow.  Yup: lamb for the greek, eggs for Gaston: try to find a more anabolic pairing right there.  The original intent was 8oz of lamb, but I realized that tonight will be my family meal, which is traditionally lower in protein due to the higher carb content, so I figured this would be a good opportunity to get in whatever I’m missing.  I’m going to play the rest of the week by ear, as I’ve got the lamb cut into 8oz (ish, I’m no butcher) portions and I’ve been able to stock up on egg whites to be able to manipulate my protein content as needed.  Given I’m below my weight class now, I’m not too concerned about overeating, but I also know not to “overcorrect” in that regard.  Once the competition is over and I don’t need to worry about making a weight class, I’m definitely just going to play it all by ear and go full Gironda on it.

* Family meal tonight is going to be some farmer’s casserole and some wonderful oatmeal/peanut butter/butterscotch/chocolate chunk cookies with honey and skim milk, and then a nice evening walk.  The plan keeps on working.  This is also, technically, NOT fully in line w/Maximum Definition, as Gironda wants a pure carb meal with no protein for the sake of filling up the muscles, but, as always: being a family man comes first.  We can make it all work.

 Training Log: Entry 3491

PM WORKOUT (1400)

**12 LABORS: STEALING THE CATTLE OF GERYON**

*Tactical Barbell Operator* Cycle 2, Week 4, Workout 6

"STONE OF STEEL RESETS"

1 min on, 2 minutes off, for 5 rounds

185+lb stone over 48+" bar

Notes:

* 5 per round was good, 6 per round was my top on round 2, 4 per round was the minimum.  No missed reps, which was the biggest victory: I'm VERY pleased with that.  Perfect practice makes perfect.

* Was feeling real stiff before the first rep on the first round.  Sparring week tends to get me pretty beat up.  Otherwise, supple enough.  The front squats have really done a solid job of getting me mobile for lapping the stone.

* For sparring week this week, I went up against the Valkyrie in the first round, and we went the distance into overtime and I managed to score a winning sidekick to her torso.  As much as I hate to take away reps from her, she smiled at the kick, because it was just perfectly executed.  From there, I went up against the kiddo, and pointed out some holes in their guard with a straight punch right down the middle.  They adjusted and actually forced me to use some kicks in order to score enough points to draw the match out further.  Really proud of them for that.  They scored a final 3rd point on me and went on to the semi-finals.  When the tournament was officially over, I sparred the dude with the TKD and boxing background, and he promptly threw a spinning back kick right into my genitals, granted me a victory by foul...which is the very definition of a Pyrrhic victory.  

* Also got in a 3 mile walk with the dog earlier, and my 50 squats and push ups upon waking.  May get in a little more walking today as well, but otherwise, Texas Roadhouse for dinner tonight as I take my kid out to see some armored combat "Fight Knight".  I'll post a photo recap of the meals later.

* I MAY also be coming into possession of a Concept 2 rower tomorrow, if a facebook sale goes well.  I'm excited about that.

Training Log: Entry 3490

AM WORKOUT (0350 natural wake up, snooze until 0400)

**12 LABORS: STEALING THE CATTLE OF GERYON**

*Tactical Barbell Operator* Cycle 2, Week 4, Workout 5

MAIN WORK

SSB front squat

5x5x220

ALTERNATE w/

Log clean and strict press away

5x5x150+1 push press rep per set

NG weighted chins

5x5x37.5

ASSISTANCE

5 round circuit, 30 seconds per movement of

24kg KB swing

365lb SSB front rack hold

Dips

Standing ab wheel

Push up

BPA

4x25

BREAKFAST (details below)

Short walk w/dogs

Notes:

* This was one of those workouts were I came into it feeling like Hell and ended up performing really well.  I’m accumulating a fair amount of fatigue through the week and I’m not eating in a manner that has me in an energy surplus, so I imagine that’s ultimately what’s responsible there.  I actually think this was my best workout of the week, feeling very capable in the front squat and powerful on the log clean.

* I dorked up something in my left shoulder sparring last night, almost feels like what I did to the right one before my bridge week.  Hopefully just a niggle that goes away over the weekend.  Didn’t impact training today, but it sucked raising my arm to get it in place for the weighted chins.

* On the topic of sparring: much better night last night.  Was the Dojang champion for the night after 3 matches.  First round was against our resident bully, who, despite this being “no contact” sparring, relies on punching and kicking through guards to score points, and given this guy is taller than me and outweighs me by about 40lbs and employs this tactic on 80lb children in our class, it was good to school him a little.  I ended up scoring a lot of body kicks on him, and typically those don’t work, and I realized why: he normally has his belt MUCH higher during sparring week, since we’re not allowed to kick below the belt, and on this day he forgot to do that and suddenly was exposed.  Take the W how you get it.  Second match was against a kicking technician that I noticed tends to get flat footed when they throw combos, and that they only circle to one side, so I threw a lot of left leg kicks to draw them in one direction and then catch them with a  right leg roundhouse.  That and some body punches secured the round.  Final match was against our “wild child”, who tends to just charge in with a flurry of crap to draw guards/shelling up and them sink in a legit punch.  This person had used these same BS tactics to beat my kid in a previous round, so I was wanting to get some redemption.  I crouched on the first round and sunk a straight punch down the middle while they were attempting to flurry.  On the second round, they actually raced out before our judge gave us the go, trying his charging/intimidation tactic, and I speared him square in the chest with a front push kick/teep that put a huge look of disbelief on him.  Final point was like the first one: straight punch up the middle.  We also got in some free sparring, where I got to play around a bit.  It was ultimately a good active class/day.

* Along with all that activity, I got in another walk in the evening, along with another round of sandbag carries and sandbag throws.  The bag is feeling more and more natural with the frequent touches: Easy Strength principles continue to work.  I ended up with about 24k steps on my watch, and given I can’t wear it at work or at TSD, that’s a solid step count.

* Took a photo of breakfast, but it didn’t upload: will have to do it later.  But this morning was a 10oz piedmontese grassfed New York strip that I sprayed with some duck fat, alongside 4 scrambled whole eggs and 2 whites with 1 tablespoon of beef tallow and some beef liver.  I air fried the steak, and that actually turned out pretty awesome and was convenient because it cooked post workout while I was taking a shower and was ready when I came down.  I also was initially against the idea of using the duck fat spray, thinking I should use ghee on the steak instead, but realized that fat from AN animal is still animal fat, and fits within the parameters of “meat (any kind)”, so I went with it.  But a funny story on the food choice: I was originally just going to do some canned salmon and sardines to make things easy, until I realized it was Lent and it was Friday.  I went to a Catholic high school and a Catholic University…as a non-Catholic.  I’ve had enough “no meat Fridays” put upon me in my life that I’m not going to voluntarily sign up for it!  So I cooked a steak out of spite, which made it even tastier.  …that said, we’re gonna hit up our hibachi buffet for dinner tonight, which is going to be seafood and eggs for me, but at least I got meat on one meal.

* On the Maximum Definition diet experiment front: zero hunger issues eating 2 meals with breakfast and dinner.  I’m liking the big breakfast post training.  I also didn’t have any gum this morning, and I didn’t have any yesterday aside from the piece while I was walking.  I’m focusing on drinking more water when I feel a desire for gum.  It’s funny how naturally inclined I am to face “challenges”.  Being told “ONLY meat and eggs” gives me something to strive for.

 Training Log: Entry 3489

AM WORKOUT (0235 wake up via dog, tossed and turned until 0355 alarm, not very restful sleep)

**12 LABORS: STEALING THE CATTLE OF GERYON**

*Tactical Barbell Operator* Cycle 2, Week 4, Workout 4

“GO RUCK YOURSELF”

Treadmill walk w/45lb vest

Time: 90 minutes

Speed: 4.2 mph

Incline: 1

Distance: 6.3 miles

Notes:

* No, that’s NOT the actual name of the workout in TB2, but I’m definitely going to keep calling it that, because that’s how it feels.  I wanted to quit on lap 1, as 4.2mph is NOT a comfortable walking stride for me in general, let alone with a 45lb vest on, but by about a mile I had found my stride.  Biggest thing was the muscles in my feet weren’t comfortable, and seemed like the small muscles in them needed to “wake up” to the walk.  Felt like cramping, and post walk my left foot feels a little sore.  This is “getting into running shape” for me: getting all those little small muscles involved in the process to come back to me, because my cardiovascular system can handle it just fine.

* On the note of cardiovascular, my garmin said my heart rate got up to 150 on this, so that’s pretty cool.  I also chewed gum the entire time as a way to force me to keep my mouth closed and breath through my nose.   Which is something I’m also addressing here: part of me taking on Vince Gironda’s Maximum Definition Diet is going to be overcoming my gum addiction.  I’m like a smoker: evaluating my usage via the pack, with me at about half a pack a day, and it’s just one more thing for me to overcome.  I imagine nothing but benefits from this, as it will be ingesting fewer artificial sweeteners, not disrupting my digestion, not screwing up my hunger/satiety signals, etc.  So I’m liming myself to one stick a day, as I tend to have a piece immediately before training or during training like this in order to keep my mouth from going dry.  I've also cut the cinnamon out of my tea: slashing carbs everywhere.

* Further discussion on the Maximum Definition diet, I took pictures of my last 2 meals but forgot to upload them: will do it later.  But we lost power yesterday during the blizzard and I was able to improvise by thawing out 6 scrambled eggs from my freezer and pairing it with 2 venison patties I had leftover from Sunday, along with some ghee that I melted into the mix using a lighter, because I’m a Boy Scout like that.  And this morning I had a combination of 4 leftover scrambled eggs mixed with 2 egg whites and 1 tablespoon of beef tallow along with another 8oz (estimated: half a 16oz package) of piedmontese grassfed steak kabobs and a piece of beef liver.  Sticking with the plan of 2 meals a day, with a middle of the night protein shake, and right now I’m going to continue the pre-bed protein feeding as well, but that will most likely be the next part to fall off.  I’ll keep an eye on protein intake in general over the course of 2 meals in a day, but I don’t think I’ll run into issues, given my capacity to eat larger meals in single sittings.  I’ll be keeping an eye on hunger, but so far it’s been no issues.  I’m not going to be a martyr with this: if I’m hungry, I’m going to eat.

* I’ve been sleeping on beef tallow.  Holy cow that stuff is awesome.  

* I weighed in at 82.2kg post workout.  That’s closer to “real weight”, but that’s after sweating during the walk as well.  Still trying to find stability post cruise.

* Tang Soo Do sparring night tonight.  I’ll try to be less stupid this time.

  Training Log: Entry 3488

AM WORKOUT (0530 wake up via storm, snoozed until 0540 Valkyrie's alarm)

**12 LABORS: STEALING THE CATTLE OF GERYON**

*Tactical Barbell Operator* Cycle 2, Week 4, Workout 3

MAIN WORK

SSB front squat
3x5x220

ALTERNATE w/

Log clean and strict press away
3x5x150+1 push press rep per set

Log clean
2x200

(6) Texas deadlift bar mat pull
13+5+5x405

ASSISTANCE

Core circuit (no rest between sets)

Reverse hyper
3x10x180

HLR
3x10

Axle curls
1x50

Band pushdowns
1x35

BPA
2x50

Notes:

* I woke up really stiff and sore.  I imagine the combination of coming back from my bridge week, the daily sandbag carries, and sparring last night manifested itself, and the restless night of sleep during the the thunderstorms leading up to the blizzard (yes, living in Nebraska is absolutely wild) all manifested there.  Knowing that today was going to be a heavy day with the log cleans and the mat pulls, I exercised my privilege to employ 3 sets vs 5 on the main work, and it was the absolute right call.  The sets I did were strong, and I had enough juice in me for the rest of the work I had in store.

* Today is the most deviant day for the program, but I'm still meeting intent.  The log cleans are "extra" work and the mat pulls are going above rep prescription, but it's 1-3 sets of a deadlift variant done once a week.  And, ultimately, I'm willing to own the consequences of my decisions.

* As previously mentioned, moved back to mat pulls because my car deadlift event is going to be a front pull vs side handle, so the trap bar no longer serves the purpose needed.  That said, I felt plenty strong on the mat pull, so I didn't lose anything with my combination of trap bar and KB swings.  

* On the mat pulls themself, I didn't go totally to my limit.  First time back in a while, told myself "don't do anything stupid", and somehow listened to myself.  I DID notice some real bad acid reflux like symptoms on the first set of pulls, so I need to re-adjust to vasalva under those conditions.

* Log cleans felt awesome.  I shut it down at 2 to end on a victory, but I'm definitely feeling strong and capable there.

* Got in a 3 mile walk, a sandbag rep, 5 throws and some decent sparring yesterday.  Today, with the blizzard, none of that will be happening, although I MAY still try to pick up my sandbag, just to get in a daily rep of that.  On the sparring front, most of my work came in the warm-ups: I washed out in the first round.  Got too impatient and tried to put my dude away too quickly.  He capitalized on my openings.  I have to give some of these kids some credit: they're good at playing the game. 

 Training Log: Entry 3487

AM WORKOUT (0435 wake up via dog, snoozed until 0510 Valkyrie alarm)

**12 LABORS: STEALING THE CATTLE OF GERYON**

*Tactical Barbell Operator* Cycle 2, Week 4, Workout 2

“OXYGEN DEBT 101”

4 rounds of

* 200m sprint – 30 second rest – 200m sprint – 30 second rest – 200m sprint

* 3 min rest

BREAKFAST

Short walk w/dogs

Notes:

* Really felt “on” today.  The final round had me dragging a little, but aside from that, solid explosiveness, broke my lungs, and got my heart rate up to the 120s.  Focused on midfoot striking, high stepping and getting my arms moving.  This is definitely my preferred HIC workout, I’m glad I’ve settled into a pattern of this.  Also fits well to be the morning after my evening family meal.  Spaghetti with grassfed piedmontese beef sauce, some garlic bread, and 4 of the Valkyrie’s cookies with some local honey and fairlife skim.  I realized it was my first meal with carbs in 2 weeks, and that my physique was also looking pretty flat leading up to that, so something there.  During my 2 week travels through Italy and Greece this summer, I may have to break patter and eat some local carbs, which, given the location, won’t be the worst thing.

* I also got in a 3 mile walk with the family last night, and then got in a round with the sandbag and 5 throws with the throwing bag.  Doing my best to make those daily habits leading up to the competition.  I’m feeling explosive on the throwing bag.

* Tang Soo Do sparring night tonight.  Tomorrow, we’re supposed to have a blizzard, so that most likely scraps more TSD plans.

 Training Log: Entry 3486

AM WORKOUT (0358 natural wake up)

**12 LABORS: STEALING THE CATTLE OF GERYON**

*Tactical Barbell Operator* Cycle 2, Week 4, Workout 1

MAIN WORK

SSB front squat

5x5x220

ALTERNATE w/

Log clean and strict press away

5x5x150+1 push press rep per set

Weighted NG chins

5x5x37.5

ASSISTANCE CIRCUIT

5 rounds, 30 seconds per movement

24kg KB swing

365lb SSB front rack hold

Dips

Standing ab wheel

Push ups

BPA

4x25

Notes

* First workout back from the cruise/bridge week.  It had the absolute intended effect: I felt rejuvenated, healed and springy today.  My belt was also tighter and I discovered I’m up about 2.4 kg from my last weigh in 2 weeks ago, so that about fits (putting me at 84.6kg).  That honestly puts me in a good way for my competition, as I’ve got more runway to drop some weight comfortably.  I know I was excited about eating UP to the competition, but given the nature/style of this training, this nutritional approach will suit me better.  That said, I also know this isn’t “true” weight, and I’ll need to take a little bit of time to re-settle, letting my digestion even out, sweating out the massive salt intake from all the restaurant foods, and just getting my body back to a rhythm.  Which, speaking of, tonight is still the family meal, which is going to be spaghetti with piedmontese 93% lean ground beef and some cookies with some raw honey.  The plan works; stick with the plan.

* These were some of the best log cleans I’ve had in a long time, and my shoulder totally healed over the break so no issues with the pressing.  Push press reps were also very powerful.

* Squat depth sunk nicely.  No resistance.  Lower back feels strong too.

* KB swings have me really focusing on “throwing” the bell.  Trying to make the most of it.  

* On a similar note, I did 1 round of sandbag work yesterday, because it’s all I had time for, and I’m thinking I might just try to make that a daily habit alongside some throws.  I really need to make it that picking up the sandbag just feels “natural”, and I feel like frequency will beat out intensity there.  

* Have a family walk planned for later this evening.  Good to get in more steps.

 Training Log: Entry 3485

AM WORKOUT (0400 wake up via alarm)

**12 LABORS: OBTAINING THE GIRDLE OF HIPPOLYTE**

*Tactical Barbell Operator* Cycle 2, Week 3, Workout 4

MAIN WORK

SSB front squat
4x3x260

Log clean and strict press away
4x3x180+1 push press rep per set (skipped on final set)

NG weighted chins
4x3x45

ASSISTANCE CIRCUIT

5 rounds, 30 seconds each movement of

24KG kb swings
365lb SSB front rack hold
Dips
HLR
Push ups

Lateral raise dropset
35x10, 35x5, 35x2.5, 35xEmpty Hands

BPA
100 reps total

Notes:

* My right shoulder is really pissed off at me.  I hate to say it, but I'm pretty sure I messed it up sleeping.  Past few weeks haven't been great because of the dog, and there's a fair chance I just passed out in a poor position.  I could still perform today, but basic life mobility is restricted, and I'm playing it a little safe in the training itself, which is why I didn't go for the final push press rep.

* Today, the log cleans were really top notch.  I focused on pointing the handles really far away from me at the initial part of the clean.  Tried to make the pressing go up even, but the right is really lagging behind the left.

* Front squats were buttery smooth.  It's funny how the victory these days is when the eccentric is faster than the concentric.

* Really drilled explosiveness on the swing in that circuit.  I haven't been good about training throws, but ideally this will carry over.

* I travel out today, so diet and training is going to be weird for a while.   Going to enjoy the food and try to be active.  I actually got 24k steps yesterday, so that was cool.  I MIGHT try to get in one more strongman thing today, but I have a feeling my schedule won't permit it.

 Training Log: Entry 3484

AM WORKOUT (0353 natural wake up, snooze until 0400)

**12 LABORS: OBTAINING THE GIRDLE OF HIPPOLYTE**

*Tactical Barbell Operator* Cycle 2, Week 3, Workout 4

90 MINUTE WALK

Treadmill

Pace: 3.8 mph

Incline: 1

Distance: 5.7 miles

Time: 90 minutes

Notes:

* Since this is the easy week of conditioning, I did a ruckless ruck, and took the speed from 4.1 to 3.8, which is a comfortable pace for me. Good general activity, and it felt pretty restorative.

* I dorked up something in my right shoulder yesterday, and I’m not sure on what. It’s minorly annoying pain that slightly limits my ROM. I’ll keep an eye on it. With 1 more workout until my bridge week, I’m not against just skipping the press tomorrow if that’s what it boils down to, or doing the minimum required sets.

* Did Tang Soo Do last night, but will be skipping tonight. It’s 1-step self defense, so a pretty light night as it is. I’ll be attempting at least 1 more workout tomorrow before traveling for my trip, but may try to get in even more to include stones and sandbags, just to get a final touch on the implements before a break.

* Was feeling light and saw 82.1kg on the scale, so thinks continue to trend well. Dog is also sleeping better through the night, but soon enough we’ll be away from the coughing and really be able to sleep.

 Training Log: Entry 3483

AM WORKOUT (0540 wake up via Valkyrie's alarm)

**12 LABORS: OBTAINING THE GIRDLE OF HIPPOLYTE**

*Tactical Barbell Operator* Cycle 2, Week 3, Workout 3

MAIN WORK

SSB front squats
4x3x260

Log clean and strict press away
4x3x180+1 push press rep per set

Log clean
0x220 (kept slipping)

Low handle trap bar lift
3x3x460

ASSISTANCE

Core circuit (no rest between exercises)

Reverse hypers
3x20x180

Standing ab wheel
3x10

Axle curls
55

Band pushdowns
35

BPAs
4x25

Notes:

* Had delayed reporting to work due to the blizzard, so slept in.  I was feeling pretty awesome, but the log was having it's way with me today, and I couldn't get set up well for the heavy clean.  I'm going to reduce the weight on that for the future and get in a few more reps.

* The trap bar was especially disastrous, most notably on the second set.  The weight went forward on me, and then I overcorrected, so the first rep was just all over the place.

* I ate pretty light yesterday, and stress was high prepping for the blizzard.  Feeling a little burnt out.  Got TSD tonight, but it should be pretty low energy. 

 Training Log: Entry 3482

AM WORKOUT (0510 wake up via Valkyrie’s alarm)

**12 LABORS: OBTAINING THE GIRDLE OF HIPPOLYTE**

*Tactical Barbell Operator* Cycle 2, Week 3, Workout 2

“OXYGEN DEBT 101” (basic)

2 rounds of

200m sprint, 30 second rest, 200m sprint, 30 second rest, 200m sprint

3 min rest between rounds

Notes:

* Following the prescription of easy conditioning on the hardest lifting week, I ran the basic version of OD101.  Still a great lung breaker, but it also felt right to reel it in, as I didn’t seem to have the output I was looking for.  Can still attribute that to some poor sleep.  Dog is getting better, but I’m working off a big debt.

* Really tried to focus on accelerating hard on the back portion of the sprint.  

* Got in a 2.5 mile walk with the Valkyrie and the pup last night.  It’s like resistance training, because the pup was pulling hard the whole time; freaking out over the wind, leaves and people.  She’s getting strong.  Was a good way to digest the carb heavy meal last night, which was absolutely fantastic.

* We’re supposed to do Tang Soo Do tonight, but we have a blizzard coming our way, which will most likely put that on hold.  It’s partially why I went with sprints instead of indoor stuff today: this will be my last good outdoor day for a bit.  May try to spar with the Valkyrie a bit to make up for lost reps.

 Training Log: Entry 3481

AM WORKOUT (0405 wake up via alarm)

**12 LABORS: OBTAINING THE GIRDLE OF HIPPOLYTE** 

*Tactical Barbell Operator* Cycle 2, Week 3, Workout 1

MAIN WORK

SSB front squat

4x3x260

Log clean and strict press away

4x3x180+1 push press rep per set

NG weighted chins

4x3x45

ASSISTANCE

5 round circuit, 30 seconds per round of

24kg KB swings

365lb SSB front rack hold

Dips

HLR

Push ups

BPA

1x80, 1x20

Notes:

* This workout went much better than I anticipated, once again demonstrating that, when I feel awful, I perform well, and when I feel well, I perform…not awful, but just not as good as I perform well.  Here’s my alchemy theory: when sleep is low, fight or flight response is elevated, resulting in improved performance in short burst high strength work and lower quality of life in general.

* Sleep WAS much better last night.  We got the dog bag on a medication that seems to be doing the trick. I think this is just going to be a “for forever” thing for her, which given she turns 15 in May, I’m more than fine with, as long as she can rest comfortably (and, by extension, the rest of the family as well).

* The front squats were the highlight of the workout: they felt the best.  The log wasn’t quite as snappy as it’s been.  Some of the reps drifted out in front, but I’m strong enough that I can correct now.  I was experiencing a little nerve pain in my back/hips yesterday too, which I attributed to general fatigue.  I was also experiencing elevated thirst: consumed a lot of water with electrolytes yesterday.

* I slept in an extra 5 minutes, because I knew the lifting workout was going to be shorter due to the reduced sets and reps, and it also permitted me the opportunity to do 1 more round of the assistance/conditioning workout.  I was definitely dragging on the final round, but it was good for me.  On the swings, around set 3 I really turned a corner.  I’m trying my hardest to visualize throwing the KB on each swing, to get a similar effect for the bag throw.

* I called my shot on the scale this morning: predicted 82.4kg and that’s what I saw.  That’s a .4kg gain from last week, but given that I dropped 1.8kb between that week and the week before it, this is a much better trajectory for weight stabilization/loss.  However, I also am going to take a moment to pat myself on the back that I have such awareness of my body that, without counting, weighing, measuring or tracking, I can know my weight to the decimal.  Similar to how I can have days where I “feel” lighter, and know that the scale will reflect as such.

* Will be getting in a walk this evening while my kid is in music theater practice, and tonight is our family meal.  Tuna casserole, biscuits, snickerdoodle bars, skim milk and honey await me.

 Training Log: Entry 3480

Evening Workout (1800)

**12 LABORS: STEALING THE MARES OF DIOMEDES**

*Tactical Barbell Operator* Cycle 2, Week 2, Workout 7

SANDBAG CARRY

200lb bag
45' crossbody carry
2x45' bearhug

Notes:

* After another night of the dog hacking away, I was running on fumes today.  This was the last thing I wanted to do, so I told myself I'd get in one touch and call it good.  It was very Dan John: didn't bother changing clothes, just took out the bag and got in a carry.  With no warm up, I felt pretty solid.  Lower back held out well and I had the strength to carry the bag for double distance on the bearhug.  I'll take it.  Glad I got in a rep.

* Also got in 18k steps today from walking the dog a bunch.  And my push ups and squats.

* I'm technically in the easy week for conditioning since it's the hard week for lifting.  But I like to start my weeks on Monday, like the Mexican Calendar.  And I leave for San Diego/my cruise on Friday, so things will get a little compressed.

 Training Log: Entry 3479

PM WORKOUT (1600)

12 LABORS: STEALING THE MARES OF DIOMEDES

Tactical Barbell Operator Cycle 2, Week 2, Workout 6

10 EMOM Stone of Steel workout

* 210+lb stone
* Singles for the first 9 rounds, triple on the final
* 48+" bar height

30lb sandbag throw for height
6 reps

Notes:

* Real awful night of sleep.  Dog seems to have relapsed and spent most of the night hacking away.  I eventually took her downstairs so the Valkyrie could sleep at around 0200, and dozed off and on until 0700.  Didn't seem to impact my performance, but something to be aware of.

* This is the heaviest I've ever loaded the SOS, and I didn't have it quite centered, so the stone had a bit of a roll to it.  Helps simulate a real atlas stone, as those things are never balanced.  On a few of the picks, it took me for a ride.

* For overall performance, I'm incredibly pleased.  Zero missed reps, and that triple at the end felt strong enough.  The stone WAS taking a bit out of me, so I'll need to make sure I've got some solid electrolytes in me come competition time.  I also had to transition from getting the stone onto the bar to pushing it over the bar from there.  In comp time, I want to eliminate that, but when playing with home equipment you try not to get too overzealous.

* I remain pleased with my technique.  It's resulting in less pain from training, which creates a positive feedback loop where I can train more.

* No issues with conditioning for this.

* Got in the throws like I said I was going to do.  I AM feeling more explosive than usual.  I think my strategy of setting it up like a swing will pay off.

* Also managed to get in my push ups, squats and a 3+ mile walk with the dog earlier today.