Training Log: Entry 3513

**“OPERATION PLANET MONGO”**

AM WORKOUT (0400 wake up via alarm)

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

MAIN WORK

Buffalo Bar Squat (low bar)

3x5x275

ALTERNATE w/

Axle strict press from rack

3x5x143+1 push press rep per set

Sets of 4 chins immediately after all sets of main work

ASSISTANCE

20 minute EMOM

* 8 dips first 10 rounds,  7 dips final 10 rounds

* 3 chins

* 2 HLR

* 10 band pull aparts

Lateral raise dropset

10x35, 5x35, 2.5x35, Empty hands x 35

KB swings

15x40kg

CONDITIONING

5 rounds of 45 seconds on/1 minute off on the rower (max intensity)

5 minutes easy rower

Notes: 

* Training program name comes from the Paul Kelso quote in Powerlifting Basics Texas Style “We’re going to build you a back from the Planet Mongo”.  That is the primary goal of this training block: rebuild my back to what it used to be, which is why I’m doing so many damn chins.  Along with what got done in the main work and assistance, I was doing sets of 5 chins between my warm-up lifts, which had me at 30 chins before the workout started, and 110 chins total at the end of the workout.

* Squats are feeling awesome.  The prep week was worthwhile: took a little bit to rediscover my form, but now it feels natural again.  Depth is really on point.  That little groin pull I suffered in Tang Soo Do on Saturday is still somewhat annoyingly present, but didn’t present during the squats themselves.  I think I need to drop the j-hooks 1 more level, as I’m having to calf raise the weight back into the rack at the end.

* Really trying to drill those push press reps hard at the end of the pressing.

* The assistance circuit is lifted straight out of the Building the Monolith assistance work, and put into a format to get it done in 20 minutes.  Having a headstart on the chins helps, but ideally I’ll finish this training cycle being able to get in the 200 dips and 100 chins in that 20 minutes time.  The Hanging Leg Raises/ab work is additional, but I find it valuable.  I’m up 10 total dips from last week, so progress is moving along.

* I found myself with an abundance of time due to the minimum effective dose on the mainwork and just simply moving quicker this morning, so I get in the lateral raises and some swings just for good measure.  I SHOULD keep swings in, but I may hit them heavier for fewer reps than my previous attempts.  And lateral raises fit well with the high volume of assistance for today.

* Didn’t have much gas for the rower after all that, so got in what I could, and then went easy to cool down and get in even more pulling volume.  I’m already feeling soreness in the lats from all the work in the previous week, so things are looking well.

* I’ll be getting in a walk this evening with the Valkyrie and the puppy, and this is Tang Soo Do sparring week, so lots of activity there.  We have to compress it to a double class on Wed, possibly another on Thurs, and then a class on Saturday.  I also have a fitness test on Thursday.

* I ended up not having a lot of carbs during Easter dinner, since the ham was so good that I just plain wanted that more than anything else.  I had a small roll that was more a vehicle for butter than anything else, and a small serving of corn casserole.  I got my carbs in dessert: Valkyrie made a peanut butter cheesecake that was absolutely phenomenal.  Helped myself to 2 servings, and used that fuel very well this morning.  

* Weighed in at 82.8kg.  A jump up, but given I’m full of salty goodness from ham and carbs from cheesecake, I’m not surprised.  Currently goal is to continue leaning out as I approach my cruise in June, and then…

* I found another competition I’m interested in.  26 Jul, so gives me just about 6 weeks after my return from my cruise to train for it.  Events are Axle clean and press away, Frame Deadlift, wheelbarrow run (new one for me), sandbag over bar and ANOTHER max distance sandbag carry.  This is definitely a competition tailored to me: no throwing at all, and the weights are light enough that endurance and conditioning are going to be major factors.  Be very easy to train for it.  Means I’ll delay my weight gaining goals for 6 more weeks, but I’m alright with that: I can still eat plenty well and stay lean with my current approach.