Training Log: Entry 3602

AM WORKOUT (0353 natural wake up)

TACTICAL BARBELL MASS PROTOCOL GREY MAN

Operation MILO Cycle 2, Week 2, Workout 1

MAIN CLUSTER

Buffalo Bar Squat
4x6x320

Axle strict press from rack
4x6x153

SUPPLEMENTAL CLUSTER

(3) DB incline bench
4x10x65s

DB row
4x10x120

GHR
4x10x40lb vest

ASSISTANCE

GHR sit up
3x10

Lateral raise dropset
35x10, 35x5, 35x2.5, 35xEmpty hands

Band pull aparts
1x25

Chins throughout workout

Notes:

• 2 minutes rest on main cluster, 1 minute everywhere else

• Despite my knees feeling absolutely shot all weekend, they felt great come training time. Wondering if sparring was just a bit much on them. I felt my left one buckle during my belt test twice, so it may have just been difficult to catch up on recovery. I wasn’t pleased with the depth of my very first squat, but otherwise everything was where I needed it.

• Pressing strength was strong, and DB rows didn’t kick my butt nearly as much as usual.

• GHRs and GHR sit ups felt very strong today.

• Weighed in at 82.4kg this morning. I wasn’t sweating nearly as much during this workout, as we’re finally out of our heatwave, which means that weight is quite light compared to last week. Need to continue to push the nutrition. Last night was the carb up meal: a repeat of baked spaghetti, some local bread (3 ingredients: wheat, salt and yeast) fried in ghee and 5 of the Valkyrie’s cookies with raw local honey and a mug of fairlife. In truth, after my Golden Corral debauchery on Friday, my guts were pretty wrecked for the weekend, so maybe there’s something impacting things there.

• Keg carry weight yesterday was 208.5lbs