Training Log: Entry 3581

AM WORKOUT (0356 natural wake up)

**TACTICAL BARBELL MASS PROTOCOL**

*Operation MILO* Cycle 1, Week 1, Workout 3

MAIN CLUSTER

Axle bench press

5x8x196

(6) Texas Deadlift Bar mat pulls (12 deep breaths between attempts)

12+5+5x440/200kg

SUPPLEMENTAL CLUSTER

Lever belt squat

4x8x192.5

Dips/axle curls superset

4x8x30/63 (final set of dips pushed to 10 reps)

ASSISTANCE

Reverse hyper/standing ab wheel superset

3x15x320/3x8

Various chins throughout workout

Notes:

* I continue to be a fan of swapping to the Mass Protocol.  It’s nice to not barbell squat 3x a week, while still squatting 3x a week with that lever squat there.  Just the break up of movements and variety seems to have my body in a good way.  Funny enough, my lower back was feeling a little taxed/sore for this workout, but once I started pulling I really surprised myself with what I could do.  I was going to be content with 10 reps on the first pull, but 12 came easy enough.  I’m keeping myself from pushing deep into the recovery well on these, especially since I have the rest of the workout to get done once that pull is over.

* I went with 5 sets of bench instead of 4, since I’ll only be benching once a week with this approach.  This is also my first time benching in about 6 months, so it was nice to not miss a step.  Everything was dialed in just about right as far as weight goes for this workout.

* I’m using a more natural squatting stance for the lever belt squats, and it feels much better on my knees as a result.  Still a little sheering force on the right knee, but not agony like before.

* No real plan on the chins, just want to keep it sub max to spare my elbows.

* We’re finally getting a break from the heat.  Yesterday’s heat index was 115, but today we’re looking at a high of mid 70s and it should be that way the rest of the week, which will allow my garage to cool down a little.

* Carried 176lbs with the keg yesterday, using spacers to get 1lb added.  Tang Soo Do was a moderate workout: going again tonight.

* Stepped on the scale and saw 82.1kg this morning: .5 gain from Monday.  Be curious to see how things trend.