Training Log: Entry 3515

**OPERATION PLANET MONGO**

AM WORKOUT (0340 natural wake up, snooze until 0400)

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

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 between sets of main work

(6) Texas Deadlift Bar mat pulls

15+6+6x405

ASSISTANCE

3 round circuit of

10x80lb DB rows

10x270 reverse hyper

6 standing ab wheel

20xAxle curls

CONDITIONING

11 minutes low intensity rower

Notes:

* Got in 25 chins during the warm up via sets of 5, and snuck in a 5 rep set during the main work to total 50 chins for the workout.

* Squats were feeling even better this morning.  Very solid depth.  Press was strong as well.

* Those mat pulls are coming back very strong.  The biggest variable is dealing with the acid reflux like sensation while I’m bracing.  I have to rebuild that capacity.  But otherwise, I’m not touching failure on these: still stopping a rep or 2 shy of all out grinders.  Allowing myself to go really high in the reps on this and give myself plenty of runway to grow.

* The original goal was a 5 round assistance circuit, but I could feel my back being tender on the rows, so called it at 3 sets.  I can add sets per week to match the increase in training intensity.  I went too heavy on the initial round of curls and walked it back to just the axle for a set of 20, getting a good pump.

* With how intense today was, and my previous 2 days of training, I opted for low intensity on the rower and just focused on technique and getting in even more volume on my back.

* Got in a 2 mile walk with the Valkyrie yesterday, and continued my daily sandbag work with an emphasis on max distance carry.  Got in my daily 20 chins as well.  My elbow continue to remain feeling awesome, and that’s going to be the metric I focus on to determine how things are going.  I noticed that they were doing great leading up to my competition, which is a rarity for me.

* Double class of Tang Soo Do tonight, and it’s sparring week, so that should be a good workout.  Tomorrow is a fitness test, so my morning workout is going to be a recovery walk rather than a ruck, as my foot is still not fully healed from my 10 mile race and I don’t want to push it too stupidly.