Training Log: Entry 3612

AM WORKOUT (0400 wake up via alarm)

TACTICAL BARBELL MASS PROTOCOL GREY MAN (FINAL LIFTING WORKOUT)

Operation MILO Cycle 2, Week 3, Workout 5

MAIN CLUSTER

Buffalo bar squat (low bar)
5x3x340

Axle strict press from rack
5x3x163

SUPPLEMENTAL CLUSTER

(3) DB incline bench
4x8x70s

DB row
4x8x125

GHRs
4x8x50s

ASSISTANCE

GHR sit ups
3x10

Lateral raise
50x10lb

Chins throughout workout

Notes:

• Was dragging this morning. Felt some allergies before bed, popped Benadryl and was still feeling it in the morning. Valkyrie also reminded me that we did lunges in Tang Soo Do on Wed, and they really had my knees wrecked (I appreciate Dan John’s sentiment that those who can do lunges don’t need to do lunges, and those who can’t shouldn’t), so I was just beat. Knowing that this was the final workout gave me some consolation, and once I started things felt better.

• Went up to the full 5 sets for the squat and the press. The squats were slow, but form was solid, and press was strong.

• Didn’t have the bandwidth for my full on lateral raise work, but getting in some work felt good.

• Keg carry last night was 222.5lbs. Tang Soo Do was a moderate workout.

• Valkyrie and I are going out tonight for that whole hog live fire dinner. May not post any photos for Operation MILO, but I’ll be eating well between pulled pork, open fire grilled chicken, and possibly some off menu items as well.