Training Log: Entry 3600

AM WORKOUT (0400 wake up via alarm)

TACTICAL BARBELL MASS PROTOCOL GREY MAN

Operation MILO Cycle 2, Week 1, Workout 5

MAIN CLUSTER

Buffalo Bar Squat (low bar)
5x8x300

Axle strict press from rack
3x8x143
1x7+1 (rest pause) x 143

SUPPLEMENTAL CLUSTER

(3) Incline DB bench
2x12x60s
1x11x60
1x10+3RP x 60

DB row
4x12x115

GHRs
4x12x20.4

ASSISTANCE

GHR sit up
3x10

Chins throughout workout

Notes:

• This was really not on my list of things to do this morning. Sparring week tends to beat me up, since we get to bed later and tend to get a little jacked up from it. It was honestly breakfast that motivated me to get the training in, so take the wins where we get them.

• Belt actually fit looser than Monday. It was pinching a little on my right hip as a result. Squats felt nice and deep though.

• Pressing strength was just not there. I did jack up my right shoulder a little yesterday when it got trapped during an exchange, so maybe that played a role in it.

• Went max sets on the squats, but since I was struggling so much on the press, I capped it at 4.

• As I was finishing up my GHRs, I thought to myself how my mat pulls have been going very well this cycle, and figured the GHRs were the contributor. But then I remembered that I was also doing DB rows, which have always helped. And then I thought about how I was putting on bodyweight, which can help. There’s a lot factors at play there, which is why I like Grey Man: a chance to shore up all sorts of weaknesses.

• Didn’t get in much sparring last night: was paired with the kiddo in my first match, so I fed them some opportunities to capitalize on. It worked though: they were able to win their second match against a senior student and then beat the Valkyrie in the final match to finish as the Dojang champion for the night.

• Keg carry was 205lbs yesterday.