Training Log: Entry 3585

AM WORKOUT (0400 wake up via alarm)

**TACTICAL BARBELL MASS PROTOCOL GREYMAN**

*Operation MILO* Cycle 1, Week 2, Workout 1

MAIN CLUSTER

SSB Squat

4x6x312

Axle strict press from rack

4x6x146

SUPPLEMENTAL CLUSTER

(3) Incline DB bench

4x10x60s

DB rows

4x10x115

GHRs

4x10x20.4lb tac carrier

ASSISTANCE

GHR sit up

3x10x20.4

Lateral raise dropset

35x10, 35x5, 35x2.5, 35xEmpty Hands

50 band pull aparts

Chins throughout the workout

Notes:

* 2 min rest between main cluster work, 1 min rest between assistance

* I am excited to train, which is awesome.  The training itself is still miserable, but being in a building phase my motivation is always turned up.  Knowing that what you’re doing is contributing to growth just really inspires things.

* The squats felt smoother than last week.  Sunk right to the bottom, rather than having a 2 phase eccentric.  Focused on keeping the bar higher on my back, trying not to go fully low bar crazy.  Did notice my feet have gotten a little wider, but I’m just going to use what come natural.

* It’s crazy how much faster this workout went.  Cutting out those few reps in the main cluster really seems to pay out.  It gave me room to get in those lateral raises.

* Yesterday’s keg carry weight was 187.5lbs.  Also got in a 3 mile walk with the tac vest on, alongside mowing the lawn/various yard work.  Sunday is just an activity day.

* Weighed in 81.5kg this morning, which is a .1kg drop from last week.  Had my carb meal of bacon cheeseburger casserole: 1lb piedmontese 93% lean, 5 strips no sugar added Costco bacon, 1.5 cups shredded Tillamook cheddar, 1 pint of heavy cream, 1 pack of drum wheat pasta, some chopped up pickles, various seasonings, all prepped in a skillet.  Served alongside 3 sunny side up eggs, and dessert was 5 of the Valkyrie’s cookies (3 peanut butter oatmeal chocolate chip, 2 chocolate chip butterscotch) topped with raw honey with a mug of fairlife skim.  I feel like, with each week I include the meal, my body’s ability to use the food improves.  Metabolic flexibility.