Training Log: Entry 3636

AM WORKOUT (0359 natural wake up)

TACTICAL BARBELL OPERATOR Week 1, Workout 1

MAIN WORK

SSB front squat
5x5x215

ALTERNATE w/

Axle strict press from rack
5x5x148

Sets of 5 chins between sets

CONDITIONING

General Conditioning Workout #5

3 rounds of
-60 seconds of dips
-90 seconds rest
-60 seconds push ups
-90 seconds rest

3 rounds of
-5 burpees
-10 chins

ASSISTANCE

Ab wheel/band pull apart superset
3x10/50

Notes:

• 2 min rest between lifts

• 3:30 to complete the second part of GC5

• Performed chins during the warm up as well.

• Felt good coming into this. Bridge week paid off. Right knee is feeling buttery smooth on those front squats. Bracing is really solid.

• GC5 is always great for an upper body pump. Hitting burpees after all those push ups sucks.

• Feeling out the program for now, although it’s going to be a short run anyway at 3 weeks before getting back to Mass Protocol.

• Woke up at 85.4kg. That’s the scale moving in the wrong direction, but lots of variables at play. I ate something that disagreed with me this weekend, and spend much of Saturday evening/Sunday morning getting rid of it. Alongside that, in-laws in town meant reduced activity and increased celebrating. I’m not too concerned, as I really just need to be below 185lbs on 7 Dec as far as weight goes, otherwise, I’m just eating to support training. Will still be reducing food intake as I go. Last week was 16oz of meat at breakfast, this week is 14.5.

• Last night was the family meal. Classic spaghetti and meat sauce, with some sourdough and 4 of the Valkyrie’s cookies with some local raw honey. Cut myself down from 5, because I’m the master of restriction like that. There is a little truth to that, because she made pumpkin oatmeal cookies, which basically hits all the right notes for me.

• Keg carry yesterday was 261lbs. It keeps getting heavy but manageable. At this point, I might let weather determine when I stop.