Training Log: Entry 3537

**OPERATION PLANET MONGO**

AM WORKOUT (0400 wake up via alarm, rough night of sleep due to storms, was awake at 0315 and just dozed)

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

MAIN WORK

Buffalo bar squat (low bar)

3x5x335

ALTERNATE w/

Axle strict press from rack

4x173

5x173

4x173

+1 push press per set

Sets of 6 chins between sets (total of 65 reps before moving on to EMOM)

ASSISTANCE

20 minute EMOM

* 10/9 dips (10s on odd sets, 9s on evens)

* 4 chins

* 2 Hanging leg raise

* 10 band pull aparts

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

CONDITIONING

Rower intervals (30 seconds max intensity/60 seconds rest)

7 rounds

2 minute cooldown

Notes:

* With the squats being a 50lb jump from last week, I set the bar silly low on my back.  Elbows felt fantastic though, so that’s a positive.  I was doing sets of 7 chins during my warm-ups to get 35 before moving on to main work.  And the squats themselves felt find.  Heavy, sure, but not world ending, and my right knee was very game to play.

* Presses were too damn heavy.  I’ve been playing with fire by upping the max while my bodyweight continues to slowly drops, and bodyweight tends to be the biggest driver for success with my pressing.  That second set getting all 5 reps in leads to believe I’ve got this in me to finish the cycle though.  May just need to increase rest periods a touch.

* The assistance continues to get better.  190 dips total, and zero issues getting through the chins this time, which got me 145 total for the workout.

* I cut off the rower intervals once I started slowing down.  Feel that’s been a good metric on when to shut it off.  

* Yesterday I had the best daily sandbag workout ever.  Bearhug carried it 4 lengths with no stop/rest/reset.  And that was on top of walking over 26k steps between a 5 mile walk with the dog, 3 mile walk with the family, and general physical activity.

* I weighed in at 80.8kg this morning, and that’s post carb up weigh in.  We did a tuna casserole last night, and I had a biscuit alongside that and then 5 of the Valkyrie’s cookies (3 were oatmeal peanutbutter chocolate chip butterscotch, 2 were chocolate chip with caramel chips) with some raw honey from Catalina island and a mug of fairlife skim.

* I looked over my data, and since starting the Maximum Definition Diet, I’ve lost 1.2kg in 5 weeks, which is a rate of .528lbs per week.  And since starting Operator in general, I’ve lost 5.6kg over 18 weeks, a rate of .685 lbs per week.  Once again: all of this without counting, measuring, or tracking calories or macros, aside from occasional bouts of interest.  I’m right at the rate that many folks suggest to be ideal for weight loss while maintaining strength/size, and I’m definitely experiencing that in my training.  Prior to the Maximum Definition Diet, I was effectively employing the Velocity Diet with a carnivore meal for my daily healty solid meal, and then weekends of just carnivore eating.  Shows the viability of these approaches.

* I've cut Stevia out of my diet.  Currently using only non-flavored electrolytes.

* I’m fasting through breakfast this morning, because my kid’s school is putting on a picnic event I can attend.