Training Log: Entry 3579

AM WORKOUT (0400 wake up via alarm)

**Tactical Barbell Mass Protocol Grey Man** 

*“Operation MILO (Mass Increase, Lifts Overload)"*: Cycle 1, Week 1, Workout 1

MAIN WORK

Buffalo Bar Squat (low bar)

4x8x290

Axle strict press from rack

2x8x148

1x6x148

1x8x138

SUPPLEMENTAL CLUSTER

(3) DB incline bench

10x70s

3x12x55s

DB row

4x12x105

GHRs

4x12xBW

ASSISTANCE

GHR sit ups

3x10

Notes:

* Total of 90 chins, various grips this workout (15 during warm-up, then sets of 15 between main exercise changes)

* 2 min rest between main work, 1 minute between supplemental and assistance

* I didn’t test 1rms for this, and instead used what was leftover from the last time I ran the Mass Protocol.  I increased everything by a little, and apparently too much on the pressing, so I’m going to walk that back down a touch.  GHRs I went intentionally light, since it’d been so long since I’d run them.  I feel confident adding weight to that next time.

* I came into this workout feeling so much better physically than I did the last time I ran Mass Protocol after a strongman competition, which I feel speaks to how awesome Tactical Barbell in general has been for my body.  

* Looking at the video, I don’t care for the depth of the squats, but I realize it’s primarily because my knees are tracking so far forward.  I know as far as ROM goes, I was moving about as far as I can.  I may try to focus on sitting back more.  Bar placement was higher than typical low bar for me, which was a plus.  Had a little bit of sliding on the third set, so I chalked up for the 4th, which seemed to help.

* This is Operation MILO because my intent is to do a daily keg carry where I add 1-1.5lbs every day until I no longer can sustain it, ala the legend of Milo of Croton and the Bull.  I feel like my choice to increase my bodyweight as I increase the keg weight should make this pretty sustainable, and I’m starting purposefully light at 175lbs.  That’s going to get done in the evenings, after dinner.  I also like how I've laid out the acronym, because it's all about "keeping the goal the goal".  We're going to increase mass and overload our lifts.  That's the goal.  Conditioning is there to support those goals: not replace them.  Bodyfat will do what bodyfat does.

* And on that note, unlike Operation Conan, I’m not going to employ the PSMF until dinner OMAD approach, but instead sticking with the Maximum Definition Diet set-up I’ve been employing up until this point with 2 meals a day.  Also unlike Operation Conan, I won’t be relying on cottage cheese and pork cracklin to bring up my energy intake, but instead focusing primarily on meat and eggs.  I’ll abide by the restrictions of the Maximum Definition Diet for the most part regarding limited dairy intake, but will be a little looser with cheese without making it a daily occurrence, as that tends to get dangerous with me.  But I started off this morning with 1lb of air fried brisket alongside some beef liver and my omelet of 3 whole eggs and 5 whites topped with some ghee, so we’re off to a good start.  The brisket was actually a corned beef, as our local grocer stumbled upon a bunch of frozen ones that they were heavily discounting, so I bought up a bunch and soaked it in water overnight to wash off the brine before air frying it.  Quick and cheap way to get in some quality nutrition.

* Starting weight was 81.6kg this morning.  Had a wonderful family meal yesterday, with a spaghetti casserole (very similar to lasagna, just using spaghetti noodles) and birthday cake.  My starting weight before Mass Protocol in Sep was 79.1kg, so there's some year to year progress.  I'll soon be on Tactical Barbell for a year, which is the longest I've run any program ever.  It's got it's hooks in me.