Training Log: Entry 3573

AM WORKOUT (0400 wake up via alarm)

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

MAIN WORK

SSB Squat

3x5x345

ALTERNATE w/

Axle strict press from rack

3x5x173+1 push press rep per set

6 chins between sets

(2) Texas Deadlift Bar Mat Pulls

1x425 (shut it down)

ASSISTANCE

5 round circuit of

* 10x80lb DB row

* 20x270 reverse hyper

* 10x53 axle curl

* 6 hanging leg raise

Notes:

* I’m definitely reaching some levels of burn out here. Did the thing where I woke up and tried to figure out if there was some way I could push this workout off and realized my schedule couldn’t support. That this was my deadlift day and the day I only have to do 3 sets of the main work tends to be enough to motivate met to get going, but it was a no sale. In turn, when it came time to pull the deadlifts, I was fried. The first rep was much harder than it should have been, so I shut it down. I’m 10 days out from comp, and grinding through a set I have no business doing won’t do me any good but will do me harm.

* Reading the tealeaves, this was something to expect. I noted that my output yesterday wasn’t as good as last week, and I had a REALLY good week last week on pulls, which most likely means I went further into my recovery reserves than normal to get that good outcome. Combine that with the oppressive heat we’ve been dealing with, and it just wasn’t the best day for pulling. Deadlifts are a sensitive lift.

* Highlight includes crushing the squat now that I have the correct weight loaded on it. 345 on the SSB was plenty heavy and these were challenging squats, which also most likely contributed to my deadlift, but it was awesome to get through them. Meanwhile, the press felt very light compared to Monday’s misload. I’m thinking I’ll finish the week off going 3-4x2 with the final week loads, to blend weeks 5 and 6 together before the comp. Planning on using next week Monday to do a set of pulls off the floor and from there head into the bridge week for the comp. Body can definitely use the break.

* Weighed in at 80.9kg. Weight is dropping and body is presenting very lean, and this coincides with INCREASING the fat and decreasing the protein. The alchemy explanation from the carnivore community is that a body fed high fat recognizes that we’re in a period of feast rather than famine, so it sheds bodyfat knowing that it no longer needs to store it for energy reserves, whereas when we feed the body lean foods and restrict fat, it stores fat because it thinks we’re in a period of famine. This, of course, directly contradicts the notion of a protein sparing modified fast, but I can’t discount how often this experience has run true for me. I seem to get my leanest when eating the fattiest foods, and Robert Sikes has presented a similar construct. Another less alchemical explanation is that ketones are muscle sparing, and protein requirements are reduced when the body is producing ketones, which is what tends to happen when fats are high and protein is moderate to low in the absence of carbs. All this to say, things are going well, rib fingers are delicious, and I’m really excited to start gaining after this competition.

* Tang Soo Do tonight. Last night wasn’t too terrible of a workout. I’ve got a good warmup going though: I’ve been doing my staff form 5-10 times in a row, and it really blows up my shoulders.