Training Log: Entry 3595

AM WORKOUT (0400 wake up via alarm)

TACTICAL BARBELL MASS PROTOCOL GREY MAN

Operation MILO Cycle 1, Week, 3, Workout 5

MAIN CLUSTER

Buffalo bar squat (low bar)
5x3x332

Axle strict press from rack
5x3x156

SUPPLEMENTAL CLUSTER

(3) Incline DB bench
4x8x65s

DB row
4x8x125

GHRs
4x8x40lb vest

ASSISTANCE

GHR sit ups
3x10

Chins throughout workout

Notes:

• 2 min rest on main cluster, 1 min for rest

• Stayed up late last night. We had tickets to see Penn and Teller live. My kid actually got called up on stage to help with a trick. Totally worth it. But it meant I came into the workout dragging.

• Set the bar lower on my back for this one. There’s a relationship between how low on my back I set the bar and how good my right knee feels, as I trade off knee flexion with hip flexion at that point. I did the first workout of the week with higher bar placement: maybe I’ll make that a thing I do moving forward. Workout 1 higher bar, workout 2 lower bar. The tradeoff with the lower bar is that it places more stress on my forearms.

• On that note, I’m thinking the prudent choice is to do 3-6 week cycles with the buffalo bar, then switch to SSB or SSB front squats for the 3 weeks of specificity or operator. Mixing things up, getting stronger and getting less beat up.

• Incline benching is feeling stronger. Wonder if I just needed to relearn the movement.

• Got our Tang Soo Do belt test tomorrow, so I’ll most likely not do the stone work. The tests tend to run for 2.5 hours in full uniform in the summer, so they’re a workout.

• Last night’s keg carry was 196lbs.