Training Log: Entry 3519

**OPERATION PLANET MONGO**

AM WORKOUT (0400 wake up via alarm)

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

MAIN WORK

Buffalo bar squat (low bar)

3x5x315

ALTERNATE w/

Axle strict press from rack

3x5x163

Set of 4 chins between sets

ASSISTANCE WORK

20 minute EMOM of

* 8 Dips

* 4 chins on odd rounds, 3 chins on even

* 1 standing ab wheel on odd rounds, 2 on even

* 10 band pull aparts

Lateral raise dropset (35x10, 25x5, 25x2.5, 25xEmpty Hands)

CONDITIONING

Rower

1 min on/1 min off for 5 rounds (10 minutes total) max effort

1 min cooldown

Notes:

* I’ll frame some context: I went to sleep on Saturday and was woken up twice in the middle of the night by my bowels, and had 2 similar emergency moments on Sunday.  For dinner on Saturday, I drove an hour to pick up my Valkyrie’s favorite Hawaiian BBQ and bring home.  When I called in my order for a loco moco, they said “Sorry, we’re all sold out…WAIT!  We have one left: you can have a loco moco”.  I think I’ve learned, when they’re down to the last one: don’t eat that one.  Curiously enough, I had noted that my physique was looking particularly washed out before the stomach sickness hit, and once again I see the correlation between physical illness and how my body presents.  But last night we still did the family meal, which was a new recipe: cheeseburger alfredo casserole, which we had alongside some biscuits and a small slice of homemade peanut butter cheesecake and a snickerdoodle with raw honey for dessert.  I woke up this morning looking much leaner and more filled out, and weighed in at 83.0kg, which is .5kg above last week.  Given the wild nature of my biology currently, and that I’m on the Maximum DEFINITION diet and not the maximum weight loss diet, I’ll take “heavier and leaner” as a victory.  This also reinforces a lesson I already knew: I can’t carb load on dessert.  I tried that last week with the easter meal.  I can include dessert, but I need some complex carbs as well.

* For the chin count, I got in 30 during my warm-ups, going with sets of 5, and started off the EMOM with 55 in the bank, totaling 125 for the workout.  I also got 160 total dips, which is a 10 rep PR from last week.

* 315 on my back felt heavy in the warm-ups, but once I got under the bar for the work sets, it was solid.  I have to exercise a little discipline to not put the bar TOO stupidly far down my back, but I am noticing my right knee feels better and better each week with his low bar set up.  Elbows are holding on as well, which is the determining x-factor, especially while I pursue strongman goals.  That sandbag over bar really beat it too hell, and daily chins and low bar squatting on top of that can get it in a bad way.

* The press felt heavy, but manageable.  Push press reps were solid.

* The rower was a good effort.  Glad I got it in.  Good on my heart and getting in more pulling volume.

* My daily sandbag carries felt really strong yesterday.  Got the bag in a good position quickly.  The less energy I can waste there, the more on the carry.

* Tonight is supposed to be a walk with the Valkyrie, but we have some bad storms rolling in.  May have to pivot.