Training Log: Entry 3721

BRIDGE WEEK

PM WORKOUT (1400)

15 rounds of Armor Building Complexes, EMOM, with 10kg bells

4 mile easy run

Notes:

• It’s the start of the bridge week, and also a holiday, so I slept in, had another weekend style breakfast, and joined in with the family on the ABF. Used the Valkyrie’s bells during her downtime on the EMOMs. It actually felt tonic on my hurt shin/knee, which was nice. Immediately afterwards, joined the better half for a run. Kept it leisurely: definitely passed the talk test. Was a good test of my new shoes and how my knees would hold up. Things seem promising.

• Family meal tonight was spaghetti with piedmontese meat sauce, some buttered sourdough toasted in ghee, and then 2 of the Valkyrie’s cookies and a homemade banana bread muffin, all with some local raw honey.

• I am in a real good mental state, because I’m just one day into the bridge and already excited to get back to training. I REALLY want to get to building again, but I’m thinking that 3 more weeks of Operator pro makes the most sense. It means gaining all the way up to my cruise in May, which I can then continue feasting there and then kick into the summer on another bout of Operator to lean out. I’m thinking, with that one, if I don’t have a competition on the horizon, I’m going to do something I’ve been promising myself for a while and make it a Crossfit/WOD based run of Operator.

• Getting in the daily holds still. Curious how it will pay off for the Heracles hold.

 Training Log: Entry 3720

AM WORKOUT (0900)

TACTIACL BARBELL OPERATOR Week 6, Workout 6 (final workout)

“AXLE GRACE”

136lb axle, floor to overhead 30 times

Notes:

• This is a 3 second PR for the training cycle. Feeling lighter, leaner and lethal (Thanks Donnie!), and setting the mats a little further ahead meant I stopped running into the garage door motor.

• Press returned quick from the top and the cleans were explosive for the most part. Caught a few on the chest vs the rack, but I’m pleased and feel ready for my comp.

• This is the final workout of the training cycle. Bridge week next week, and then I’m deciding between 3 weeks of Operator Pro or going straight into mass protocol. I have 13.5 weeks until my next cruise, so it’s basically 3 weeks of Op Pro, 6 weeks Grey Man , 3 weeks Specificity, or lead with Grey man and finish with Op Pro. Somewhere in April will be a 10 mile race, so that’s something. I am excited at the prospect of growing and eating again, but I also know I already have the momentum going with Red Meat and Black Coffee and might just chase it to it’s logical end.

 Training Log: Entry 3719

AM WORKOUT (0510 wake up via Valkyrie’s alarm)

TACTICAL BARBELL OPERATOR Week 6, Workout 4 part 1

Sandbag medley

3 rounds w/150lb bag

PM WORKOUT (1240)

PART II

SSB front squats
4x2x290

ALTERNATE W/

Axle strict press from rack
3x2x203
1x203

Chins w/1min rest
18,10,8,8,8

Notes:

• Today was a weird day schedule-wise. Since I knew I had a half day, I slept in and got the carries done, because they’re a quick workout. I got home and got the majority of the rest of the workout done while waiting for the treadmill repair guy to show up. He came in right before my final set of presses, so I finished that out after they left. Since I wasn’t warmed up any more, I about blacked out on the first rep, so I called it at that point. Honestly pretty pleased I can press 203 for a strict single cold.

• My right shin still hurts from last week, but those front squat reps were deep. I actually chuckled at “All Time Low” was playing during the set.

• Shaved off the chins between sets to make the workout move faster, so tried to make some up at the end. Also opened up with a set of 18.

• My lower back was STIFF going for the bag this morning (video is out of sequence btw, just for the sake of convention). My schedule is a little nutty, so hitting this workout after a deadlift PR was unique.

• Weighed in at 83.7kg this morning. When I first stepped on the scale, it said 80.9, which was unexpected and led me to step back on and get 83.7 more consistently. Something to track. But bodyweight continues to trend downward, per the goal.

• Tang Soo Do was not very intense last night. We’ll see how tonight goes.

 Training Log: Entry 3718

AM WORKOUT (0400 wake up via alarm)

TACTICAL BARBELL OPERATOR Week 6, Workout 3

MAIN WORK

Deadlift
14x425

Unscripted moonwalk

ASSISTANCE WORK

Circuit of standing ab wheel/reverse hyper/band pull apart
3x10/3x15x360/3x33

Axle curls
53 unbroken

Band push downs
60

5 minutes cooldown pacing

Notes:

• 10 reps was my previous PR with that weight on deads. Came in wanting 15, but being at peace with 12. 14 was a nice compromise. The second rep was a bit too controlled, and I think if I blew that one out of the water it may have had a downstream impact for one more rep, but I am over the moon with how this went. Primarily because I’m not hurt coming out the end of it, and I definitely gave it an effort. It’s been a few years since I hit the etch-e-sketch and started back from ground zero, and I’m feeling like a much healthier version of my old self these days. Still got some hope to grow.

• All that said, I was strategic with this workout, knowing it was going to take a peace of my soul with it, so I made this week a Fighter vs Operator week, with plans to only squat and press twice and have this day be only a deadlift day. I allotted myself to do whatever assistance work I wanted to do afterwards, and it wasn’t much. I was blown away and just getting in a small pump.

• Weighed in at 83.8kg, exact match of last week’s Wed weigh in. Got in a timed hold of some amount yesterday.

• I was naughty in Tang Soo Do. We did a drill at the start where one person was in the middle and 4 attackers stood at all cardinal directions, each assigned a random number. The attacker would engage the person in the middle with any sort of attack, and it was up to the defender to defend. Since most folks there have only trained in Tang Soo Do, those were the attacks they used. I chose wrestling and, predictably, few people had a defense against it. I took down both of our black belts with a combination of thai clinches and single legs, and sprawled/gator rolled the bigger one. And when I was in the middle, after having experienced that, few people wanted to actually get close enough to engage me. At one point, both black belts were teamed up against me, and I managed to take one to the ground while warding off the other. I also ended up in a situation where I was teamed up against by a black belt and a smaller female partner, and I totally spun her around and grabbed her by the shoulders to use as a human shield against the other. 

• We’ll have another class tonight. My knees are a little sore from grappling on a non-grappling mat, but nothing insurmountable.

 Training Log: Entry 3717

AM WORKOUT (0510 wake up via Valkyrie’s alarm)

TACTICAL BARBELL OPERATOR Week 6, Workout 2

“SPEED/ENDURANCE LADDERS” w/rower (easy)

400m row
40 sec rest
300m row
30 sec rest
200m
20 sec
100
10
100
10
200
20
300
30
400

Notes:

• Monday is my favorite night of the week, because I get to sleep in and wake up next to my Valkryie. However, I am finding it harder and harder to find the motivation to to this workout as a result, which is funny given how short it is. In truth, I feel like it’s the lukewarmness of it. It doesn’t blow me out of the water, so I wonder “why bother”, which is, of course, a juvenile mentality, but I like to say that I’m not 40 years old: I’m 19 with 21 years of experience.

• Having said that, this was the best output I’ve had on this particular workout, and I noticed last week that I was moving explosively there too, so things are improving and I’m becoming more of an athlete again. I’m doing the easy variant, since this is the hard week of training, but in turn I was able to put a lot of myself into the workout. My hips also felt alright going on the rower first thing in the morning.

• Weighed 84.7kg this morning, still showing very slight progression in bodyweight loss. Part of me wonders if I’m set up for a “whoosh” at this point. Also got in a timed hold last night, and was able to get 10k steps by pacing while flossing right before bed. None of the steps I get at work ever register, since I don’t wear my watch there, so this becomes an even bigger victory.

• Tang Soo Do tonight. It’s one-step week, so not the most intense of exercise.

• Whole family finished up this week’s rotation of ABF last night getting in 60 presses total. Cool to see the growth happening.

 Training Log: Entry 3716

AM WORKOUT (0359 wake up via dog)

TACTICAL BARBELL OPERATOR Week 6, Workout 1

MAIN WORK

SSB front squats
4x2x295

ALTERNATE w/

Axle strict press from rack
4x2x203+1 push press on last 3 sets

Chins between sets

CONDITIONING

3 rounds of 150lb sandbag medley

ASSISTANCE

GHR sit ups
3x10

5 minutes cooldown pacing

Notes:

• Was contemplating sleeping in a little, since this workout runs shorter with the reduced reps and sets, but my pup climbed on my face at 0359 and that convinced me to get up. Felt a little weak in the warm-ups, but once I got under for the top sets I was feeling sharp.

• This was just a solid effort all around. Pleased with the weights being moved. Glad I could bring back some push presses: had enough juice for them.

• Got in sets of 8 on chins during the workout and opened with 18 and sets of 5 in the warm-up.

• The medley has me more and more exhausted, as I approach it with more and more fatigue. Now that the weights have moved up so much in the competition, I’m less concerned with my performance on it, as I imagine it’s just going to be a slog. But I still like picking stuff up and moving with it.

• Got in a 1:13 hold yesterday.

• Weighed in at 84.8kg this morning. This is, technically, my lightest Monday weight in since starting Red Meat and Black Coffee. Doing it after some Superbowl debauchery is pretty cool.

 Training Log: Entry 3715

AM WORKOUT (0900)

TACTICAL BARBELL OPERATOR Week 5, Workout 6

“AXLE GRACE”

Notes:

• Time was 4:02. This is a regression. Had some factors working against me, biggest being that I kept hitting the garage door motor at the top of the rep. Felt strong, knee is doing ok despite the swelling.

• Got in a 3 mile walk with the 20.4lb vest as well. And a timed hold yesterday of 1:18.

 Training Log: Entry 3714

AM WORKOUT (0400 wake up via alarm)

TACTICAL BARBELL OPERATOR Week 5, Workout 5

MAIN WORK

SSB Front Squat
5x5x265

ALTERNATE w/

Axle strict press from rack
4x5x183
4x183

Chins between sets

CONDITIONING

3 rounds of 150lb sandbag carry medley (3 lengths first 2 rounds, 2 lengths final round)

ASSISTANCE

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

Band pull aparts
35

Notes:

• Yet again: it being Friday motivated me to get up, but also having missed Tang Soo Do last night meant I was better rested. And performance was solid.

• I opened up my warm-ups with a set of 20 chin ups, and that’s the first time in a LONG while that I’ve been able to knock that out, let along so casually. I made it my goal to get back to this point about 1.5 years ago: been a long slow climb. Stuck with sets of 5s during the warm-ups, and 8s and 7s during the worksets.

• My right knee experienced significant swelling yesterday, to the point that when I got on my knee to do PT, I thought I was wearing my knee sleeves because my knee felt “padded”. I took 2 motrin before bed and woke up with reduced swelling, but still there. Not sure the cause. It had a small impact on squats, but nothing too significant: still smooth and strong.

• Presses were a victory. Best showing all week. And with my lighter weigh ins, this is now bodyweight for sets of 5.

• Got in a bit more carries than on Monday. Just a better showing all around.

• 1:26 hold last night.

• Weighed in at 81.0kg this morning. That was quite unexpected, especially given the pork ribs last night, as pork tends to be a bit inflammatory for me, and when you eat out you always take in way more sodium than you could ever get at home, and I know that these are going to have some degree of sugar in them. I weighed 89.1kg on 6 Jan, and now it’s 6 Feb and I’m 81.0. However, I realized I took the motrin last night, and it’s an anti-inflammatory, so there may be some manner of watery shennigans afoot.

 Training Log: Entry 3713

AM WORKOUT (0355 wake up via alarm)

TACTICAL BARBELL OPERATOR Week 5, Workout 4

“RUCKED UP BEYOND ALL RECOGNITION”

Notes:

• Just gonna narrate this. Short story is the treadmill broke after 3.57 miles, at a pace of 3.5mph, incline 4.5, wearing a 45lb vest. The back right bolt dislodged and is currently MIA, so there’s no tension in the belt. It’s still under warranty, so I’m going to call that in and hope for the best. It’s the Valkyrie’s treadmill, so I feel sheepish that I broke it. Got in a decent ruck still, but not as far as I like to on this training day.

• Weighed 82.5kg this morning post ruck, which I’m not able to get a consistent compare to last week due to the deviance here. But still weighing light. I could technically make the 181s at this rate.

• No timed hold last night due to schedule, but the 90 minute TSD class went well.

• I’m not sure where else to post this, but it’s fascinating watching the “rats on a sinking ship” effect with Peter Attia and David Protein, among other online entities.

 Training Log: Entry 3712

AM WORKOUT (0359 natural wake up)

TACTICAL BARBELL OPERATOR Week 5, Workout 3

MAIN WORK

SSB Front Squat
3x5x260

ALTERNATE w/

Axle strict press from rack
2x5x183
4x183

(2) Texas Deadlift Bar Mat Pulls
16x425

ASSISTANCE

Reverse hyper/standing ab wheel/band pull apart circuit
3x15x360/3x10/3x33

Axle curls
66 unbroken

Band pushdowns
66

Notes:

• I continue to legitimately look forward to this training day, primarily because of how low volume it is. It’s like my reward for Monday and Friday. Only having to do 3 sets of the squats and press and 1 big deadlift set is so much more tolerable.

• I came in feeling weak, yet performed very strong. Squats were buttery smooth, and the presses were stronger than Monday, despite biffing on the final set. That was more a technique issue, as the first 2 sets I was able to get through without pause. In general, felt light headed and low energy, but each time I stepped up, I performed well.

• Trend continued with the deadlifts. Had to talk myself through it, but once the bar started moving I found my groove. Shaved off a rep from last week, but this is still an awesome performance. In general, I’m feeling strong again, as 16 reps of 425 doesn’t feel so far away from my effort of 495 for 15 that I pulled YEARS ago at a much higher bodyweight. I’m finding a decent balance between size, strength, and sustainability. And I managed to not blow out my hip again.

• You can see how fried I am after the deadlift set, so some light assistance work to closeout was perfect.

• Weighed in at 83.8 this morning. Down half a kilo from last week, and yesterday’s weigh in was also a half kilo down from last week’s Tuesday weigh in, so the trend is consistent. Gradual, sustainable, and no suffering: I dig this. Also got a 1:18 hold.

• Tang Soo Do was moderate activity last night, but once again my head instructor commented on how my movement is “night and day” different compared to just a few months ago. He’s really excited for how my physical therapy has transferred to improved performance. I’m excited that he’s excited. We have the long class tonight, and then we’re taking a break on Thursday.

 Training Log: Entry 3711

AM WORKOUT (0509 wake up via dog)

TACTICAL BARBELL OPERATOR Week 5, Workout 2

“MEAT EATER II”

10 rounds of 10 swings (24kg bell) and 10 burpees w/1min rest between rounds

Notes:

• Really just wasn’t in the mood for the rower this morning. I think the rower is a great conditioning tool, but I don’t like waking up and then going straight to sitting. Doesn’t feel great on my hips. Meanwhile, this actually felt very restorative.

• Swings always FEEL good and then I watch myself on video and I look like Frankenstein’s monster.

• Now that my knee pain has resolved, I observed that I am MUCH more explosive in the burpee. Specifically the transition from standing to the floor. Instead of setting my hands down and popping my legs into a push up position, I was effectively sprawling to the floor and catching myself. Was cool to be able to bring that intensity back.

• Weighed in at 84.5kg this morning, seeing a continued slight downward trend. Got in a 1:10 hold yesterday. Tang Soo Do on the schedule for tonight.

• Coffee fasting day, and it’s funny how I look forward to both mornings. When I lift, I’m excited about the breakfast that awaits me, whereas on these days I’m excited about how fast/easy of a morning I have where I just have to make a cup of coffee for myself and have much fewer dishes to take care of. “High speed/low drag”. Alternating between the two is good on my sanity, as I always have something to look forward to, vs getting stuck in a rut.

• My kiddo took wonderfully to the ABF yesterday. 10lb KBs were the right call. It’s amazing the things you take for granted physically: I had to teach them how to sit their hips back in a squat because they were just pure knees. It’s also funny how, as soon as you put a KB in their hands in the goblet position, a LOT of problems get solved. I remember working out with my dad when I was a fat little boy trying to lose enough weight to be able to play Pop Warner football (spoilers: it didn’t work), and those are still some cool imprinted memories. Hoping we’re laying down a good foundation.

 Training Log: Entry 3710

AM WORKOUT (0400 wake up via alarm)

TACTICAL BARBELL OPERATOR Week 5, Workout 1

MAIN WORK

SSB Front Squat
5x5x265

ALTERNATE w/

Axle strict press from rack
3x5x183
4x183

Chins between sets

CONDITIONING

3 rounds of 150lb sandbag medley (2 trips each round)

ASSISTANCE

GHR sit ups
3x10

Notes:

• My training motivation continues to decline. I observe this trend in my “non-building” blocks of training. Jamie Lewis discussed this as the advantage of bulking: you’re motivated to train because you want to put all that food to use. I had a pseudo version of that, since our family meal was last night and I had enough motivation to put all of that to some use. But the weekend wasn’t quite as restful as I anticipated, as the puppy was a bit of a handful.

• I was curious how this workout was going to go when I looked at the weights listed. I was honestly quite pleased with the press, despite not completing 5x5. 3x5 is still within specs. I misgrooved a few reps, which resulted in an energy leak. I cut out the push presses to allow for enough recovery between sets to perform. Ultimately, this is just a great showing for me as far as recent performances go, and I’m strict pressing the comp weight for sets of 5.

• Squats weren’t quite as smooth as last week, but still better than usual. Some reps were 2 parters and some were clean throughout.

• The front squats clearly had a fatigue impact on me when it came time for the medley, and rather than groove slow reps, I just cut the rounds short. Still tried to focus on a good strong pick.

• Weighed 85.3. I actually called that before I stepped on the scale, down to the decimal. I’m gaining some good body awareness. This is a slight uptick from last week, but the post carb weigh ins are a wildcard.

• Got in a 1:15 hold last night. Did a good job getting in steps for the weekend as well.

 Training Log: Entry 3709

AM WORKOUT (0900)

TACTICAL BARBELL OPERATOR Week 4, Workout 6

“Axle Grace”

Time: 3:54

Notes:

• This is a regression from last week, but an improvement on the previous 2 performances before that. I’m in a different state of fatigue due to my schedule, and it was painful cold in the garage, to the point that my lungs hurt from breathing in. I felt strong, but it was tough getting a grip with my hands going numb.

• Also got in my steps, and a 1:00 hold. Honestly hard to fight the urge to train MORE, but I gotta keep the eye on the prize, especially in a compromised state of recovery.

 Training Log: Entry 3708

AM WORKOUT (0400 wake up via alarm)

TACTICAL BARBELL OPERATOR Week 4, Workout 5

MAIN WORK

SSB front squat
5x5x230

ALTERNATE w/

Axle strict press from rack
5x5x161+1 push press per set

Chins between sets

CONDITIONING

3 rounds of 150lb sandbag medley

ASSISTANCE

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

Band pull aparts
35

Notes:

• By Friday, I don’t want to train any more, but knowing that it IS Friday and training is what stands between me and Friday night with the family is strong enough motivation. Having an awesome breakfast to look forward to post training also helps.

• Knees were a little stiff coming into this, but by the end I found those smooth reps again. I attribute it to activity in Tang Soo Do last night. We had some lunges and tuck jumps, along with LOTS of forms work, and my knees held up the entire time. Good sign all around.

• These were some of the best picks I’ve had with the sandbag. The practice is paying off.

• Got in a 1:33 hold last night. New PR. Seeing trends moving upward. Should see some payoff in the Hercules Hold.

• Weighed in at 83.7kg. More accurate weight compared to yesterday.

I just re-checked my competition and they bumped the carry medley WAY heavier than before. From 150lbs to 225lbs on the sandbag and Iron cross. It’s a toss up, because the press is lighter for the masters class but the carry is lighter on the 80kg class. There’s no competition in the 80kg class so far, whereas just 1 other guy in the Masters.

Ultimately, this is a charity comp, so either way isn’t a big deal. But I’ll have some room to maneuver. And I’ll keep my eyes out to see if more competition signs up.

 Training Log: Entry 3707

AM WORKOUT (0355 wake up via alarm)

TACTICAL BARBELL OPERATOR Week 4, Workout 4

“GO RUCK YOURSELF”

Treadmill walk w/45lb vest

Speed: 3.5 mph
Distance: 5 miles
Incline: 4.0
Time: 1hr 25min 40sec

Notes:

• Finally broke out the 45lb vest again. I’ve been hiding from it, but it honestly wasn’t terrible. Getting me in better shape for my 10 mile race in Apr.

• Left foot starts out upset but gets better as time goes on, which is the opposite of how it went in my old shoes, so that’s a good sign. Nose breathing the entire time. Have to make sure not to clench my jaw.

• In general, it wasn’t a terrible ruck, but I was pretty wiped out when it was done. I actually attribute it to Tang Soo Do last night. The 90 minute Wednesday classes are becoming wonderfully challenging. I actually get a taste of how I used to train in my 20s doing Muay Thai, as we can push the intensity a little more. But, in turn, I’m also now twice that age and don’t bounce back quite as well, and stacking that on top of the ruck seems to be interestingly exhausting. Still did a lot of jumps and my knees held up well, which is leading me to believe I should start including jumps in my training again.

• On the note of TSD stacked on the ruck, I weighed in at 81.4kg this morning, which is a substantial drop that I attribute primarily to water loss. All that said, on 6 Jan I weighed in at 89.1kg, so if I were to do an informercial for my “Red Meat and Black Coffee” protocol, I could claim that you can lose 7.7kg/17lbs in 23 days. Which also goes to show watery shenanigans, because my weight was artificially inflated from travel at the start and reduced from sweating here at the end.

• All THAT said, I’m going to keep an eye on things and be ready to pivot. I may reduce coffee fasting to 1 day per week, and this is making me think my timeline to begin gaining again has become accelerated and will start immediately post comp vs having a 3 week run of Operator Pro. As always: Chaos is the Plan.

 Training Log: Entry 3706

AM WORKOUT (0358 natural wake up, 2 min snooze)

TACTICAL BARBELL OPERATOR Week 4, Workout 3

MAIN WORK

SSB front squat
3x5x230

ALTERNATE w/

Axle strict press from rack
3x5x161+1 push press rep per set

(3) Texas Deadlift Bar Mat Pulls
17x425

ASSISTANCE

Circuit of reverse hyper/standing ab wheel/band pull aparts

3x15x360/3x10/3x33

Axle curls
60 unbroken

Band pushdowns
60

5 minutes of pacing

Notes:

• This has become my favorite day of the program, simply because it’s so short and focused. It’s my reward for training Mon and Fri: I get to do just 3 sets for the squat and press, and 1 big deadlift set.

• These were the best feeling front squats in a LONG time. Knees were just buttery smooth hitting depth: no 2-part squat. Just sink to the bottom.

• Major victory today is that I did NOT blow up my hip on the deadlift set. I don’t consider myself a pessimist, but I had basically made peace with the fact that I was going to do that EVERY deadlift day, and it was just a matter of recovering in time for the next one. I DID lose 2 reps, and I caught myself coming down uneven, but much better to be able to walk away than limp. And this was still a high effort set, because it was like getting hit with a bomb when it was over. I wheezed and staggered my way through the assistance work and used some extra time just to get in some pacing steps.

• We did a lot of jumping last night in Tang Soo Do and my knees felt awesome. My instructor is really taking note in how much better I’m moving now. Physical therapy really just changed the game for me. We have a 90 minute class tonight.

• Weighed in at 84.3kg this morning. I’m seeing similar trends from last week. Going to keep on with the protocol and not make any changes and see how next week goes. My weight belt continues to fit better, so I’m seeing changes irrespective of scale readings.

• Got in a 1:15 hold last night.

 Training Log: Entry 3705

AM WORKOUT (0515 wake up via Valkyrie’s Alarm)

TACTICAL BARBELL OPERATOR Week 4, Workout 2

“SPEED/ENDURANCE LADDERS” on rower

• 400m row

• 40 seconds rest

• 300

• 30

• 200

• 20

• 100

• 10

• 100

• 20

• 200

• 30

• 300

• 40

• 400

• and back down to 100 again

Notes:

• This is the “advanced” version, where you just keep doing ladders. I like it. I need to really have the discipline to give it my all and not dog it on the rowing, but the skillset it is developing is valuable.

• Got in a 1:15 hold last night. My average is improving.

• Coffee fasting this morning. Nice to come back to it. I’m enjoying the time away from eating to have a break from digesting.

• Weighed in at 84.9: same as yesterday. Good sign. My clothes are fitting better, to include my weight belt.

• Tang Soo Do tonight. It’s basics week, and our chance to get our final stripe so we can test for new belts in Mar. Doing so will put the Valkyrie and I 2 belts away from testing for black, and the kiddo 3 away. Our instructor keeps talking about WHEN we test, rather than if. It’s pretty awesome how far we’ve come.

 Training Log: Entry 3704

AM WORKOUT (0400 wake up via alarm, rough night of sleep)

TACTICAL BARBELL OPERATOR Week 4, Workout 1

MAIN WORK

SSB Front Squats
5x5x230

ALTERNATE w/

Axle Strict Press from rack
5x5x161+1 push press rep per set

Chins between sets

CONDITIONING

3 rounds of 150lb sandbag medley

ASSISTANCE

GHR sit ups
3x10

Notes:

• Really wasn’t super jazzed to train this morning: had some restless sleep. However, knowing I had an awesome breakfast waiting for me motivated me. One of the perks of this coffee fasting strategy: it makes the weight training sessions worth waking up for. I, historically, struggle with motivating during non-gaining training blocks, because I don’t feel like I’m “building” anything with the training compared to when I’m actually growing.

• Squats moved very smooth, and each day my knee gets better and less pain. I’ve noticed that my cycles with front squats tend to go this way, so I’m curious if it will continue when I get on back squats during Mass Protocol.

• I was moving slow on the conditioning toward the end, but focused on fast feet during the early rounds.

• Weighed in at 84.9kg. Good showing on a post-carb up weigh in.

• Got in a 1:18 hold last night. I have to start singing different songs in my head now, because I was learning how to pace myself off the old one, and it was preventing me from really digging deep.

 Training Log: Entry 3703

PM WORKOUT (1230)

TACTICAL BARBELL OPERATOR Week 3, Workout 6

“Axle Grace”

Time: 3:37 (20 second PR from last week)

Notes:

• Biggest win, aside from the time, is ZERO pain in the right knee during any of the presses. First time I’ve felt that way in a LONG time. Allowed me to really push the pace: my lungs were absolutely broken after this.

• Belt also fit much better. Really seeing the benefits of the nutrition.

 Training Log: Entry 3702

AM WORKOUT (0400 wake up via alarm)

TACTICAL BARBELL OPERATOR Week 3, Workout 5 (for real)

“GO RUCK YOURSELF”

Treadmill walk w/20.4lb tac carrier

Speed: 3.5mph
Incline: 4.0
Distance: 4.25 miles
Time: 1:12:50

Notes:

• This is the easy week of conditioning, and I took liberties with that by cutting the ruck shorter than usual. But what’s funny is that I actually felt really good about it and could have gone longer: I just didn’t have the time in the morning to do so. But that’s a good sign: recovery is on point.

• Also used my new shoes, and that helped with the foot pain I’d been dealing with. Which is good, because I have a 10 mile race in Apr I need to be ready for. My plan is to only run the distance between sandbags in training, and otherwise just condition myself through rucking.

• Weighed in at 83.8kg this morning. First time seeing 83 for a while. There’s a sweat element here, having done this after the walk. But on the note of sweating, it’s -30 with windchill today, so I won’t be getting in my lunchtime walk like normal.

• Got in a 1 min hold last night. Was scrambling for time, so not a great set-up.

• Sparring was ok last night. Got robbed due to angles of judges in my match against one of the other students, but got in good reps outside of the tournament. I’m feeling fatigue from being more active in the matches.

 Training Log: Entry 3701

AM WORKOUT (0400 wake up via alarm)

TACTICAL BARBELL OPERATOR Week 3, Workout 5

MAIN WORK

SSB Front Squats
4x2x280

ALTERNATE w/

Axle strict press from rack
4x2x193+1 push press rep per set

Chins between sets

CONDITIONING

3 rounds of 150lb sandbag medley

ASSISTANCE

GHR sit ups
3x10

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

Band pull aparts
35

Band pushdowns
30

Notes:

• Back was stiff coming into this, and I’ve lost enough abdominal circumference that my belt isn’t as tight as it was at the peak of my gaining, so I don’t have as strong of a brace. Unique problems to have. 2 days in a row of coffee fasting most likely also gave me a little less gas in the tank, but by around set 3 I was feeling pretty solid.

• Push presses felt better, and this was another “good knee day” for me, as I didn’t feel any discomfort on the squats and just a minor amount on the push presses. My left hip feels healed as well.

• Was struggling on the pick for the sandbag. I actually had my best ones on the final round, when I was most fatigued.

• I don’t log it, but from Dan John’s “The warmup is the workout” approach, I also get in a fair amount of chins during the warm up. Opened up with a set of 18, and then did 3 sets of 5 throughout my warm-up sets of squats and press (5 before the squat, 5 after the squat, 5 after the press, load plates and go again). Been a way to sneak in more work. As my bodyweight drops, the chins get easier.

• On the topic of bodyweight, was 84.3 this morning, and confirmed I was 84.4 yesterday. Good to see a little consistency there. I’m seeing a bit more abdominal definition.

• Got in a 1:18 hold yesterday.

• Sparring class was really awesome last night. Wednesday has become a 90 minute class, whereas Tues and Thurs are 60, so we got to spend more time drilling techniques, combos, and free-sparring before actually getting into the school tournament. I’m trying out new tricks, and in particular finding ways to make my sidekick more viable. Squared off against the Valkyrie in the first round of the tournament and took us 2-2 before losing to her in a long overtime round. She went on to win the tournament. After the tournament was over, I pitched an idea to have one person in the center spar a 30 second round against a fresh opponent with the remainder of the class (5 opponents total, so 2:30 sparring for the center person). My kiddo went first and displayed some really impressive cardio. Our resident dojo bully went in the center. I call him the bully because he’s about 6’6 and built like Dhalsim from Street Fighter and knows how to take advantage of that in a “no-contact” event. So I bullied the bully by dashing in first thing and throwing nothing but body punches while chasing him into the corner of the arena, never letting him have an opportunity to employ his long limbs. It was satisfying.

 Training Log: Entry 3700

AM WORKOUT (0510 Wake up via Valkyrie’s Alarm)

TACTICAL BARBELL OPERATOR Week 3, Workout…4?

“SPEED/ENDURANCE LADDERS” w/rower

• 400m row

• 40 sec rest

• 300m

• 30 sec

• 200m

• 20 sec

• 100m

• 10 sec

Then back up again until 400m row after 40 sec rest

Notes:

• I REALLY like this workout. The rest times aren’t long enough to fully recover, so this isn’t a real deal “sprint” workout, but the attributes it trains are valuable for the activities I want to get good at, and it’s speedy. Something I can get done on these short mornings.

• The “advanced” version has you work the ladders multiple times, and I can certainly see myself giving that a go in the future. This is supposed to be the “easy” week of conditioning since it’s the hard week of lifting, and in the easy version of this workout you actually rest 2 minutes after the first 100m before resuming. And, of course, this is originally meant to be a foot race rather than a rower, but nuts to that.

• My left hip is feeling better. Not 100%, but I’m recovering faster and faster from the damage the deadlifts do to it each week. Weird “in my 40s” victories.

• On that note, sparring last night went really well even with the hip pain. I’m trying a “near year, new me” as it relates to my sparring, being lighter on my feet, trying new techniques, working angles, being less predictable. I got paired up against our Senior Black Belt last night, and I could tell it was throwing them off, and we went into overtime after tying 2-2. Lost it in the end, but gave a good fight. Cardio isn’t where I’d like it to be, but still more time to work on that.

• Got in a 1:18 hold last night.

• Weighed 84.7kg (or 84.4, I’ll have to look at my phone when I get the chance) this morning. Seeing significant trending downward. The coffee fasting is working. I’m doing it again today, which is a first time for back to back fasting days, but it’s just because my schedule has been wacky with the holidays. That said, yesterday ALSO helped me recalibrate my hunger/satiety cues. Eating out for 2 meals on a non-fasting day had my body a bit confused, whereas yesterday’s fast and feast got it knocked back into alignment. I’m still marveling over the impact of those beef cheeks. I think not trimming any of it went a long way. I DO realize I’m coming in a little light on protein with these 2 days in a row, but there’s a chance I’m barely hitting goals since I still include that yogurt and Metabolic Drive pre-bed meal.

 Training Log: Entry 3699

TACTICAL BARBELL OPERATOR Week 3, Workout 2

AM WORKOUT (0510 wake up via Valkyrie’s alarm)

SSB Front Squats
3x2x280

ALTERNATE w/

Axle strict press from rack
3x2x192+1 push press per set

PM WORKOUT (1330)

(4) Texas Deadlift Bar Mat Pulls
19x425

ASSISTANCE CIRCUIT

Reverse hyper/standing ab wheel/band pull aparts
3x15x360/3x10/3x33

Notes:

• Had the day off work, so slid this into today’s training slot and also broke it into 2 workouts. In between AM and PM, I repaired my fence, that was damaged during a recent storm, so still some decent activity.

• I normally spend a little more time in the AM allowing my body to limber up, but I time crunched it this morning knowing that, if I hurried, I could get in half the lifting before needing to get my kid ready for school. Squats were a little stiff and press was a little weak on the first set as a result, but I found my groove.

• Those mat pulls felt incredible. Really feeling my old self on them. My left hip felt great going in, and then I felt where it twinges around rep 12. This whole cycle, I’ve been forced to cut those follow on sets off and, in turn, have been doing really awesome week after week, so I may treat this as a feature rather than a bug. I failed on an attempt at 20, but that was more because I knew fighting for it was going to do more harm than good.

• Off schedule, so coffee fasted today even with the weight training. With how stupidly cold it is right now, it’s been nice to have the hot beverage.

• Weighed in at 85.4kg. 2 days post carb up, and with eating out for both meals yesterday, I’m really in a good way as far as leaning out goes. This week will be a little screwy with nutritional schedule, but I’ll figure it out as I go.

• Tang Soo Do sparring tonight. Want to try some new stuff this year, with my knee in a better way.

 Training Log: Entry 3698

PM WORKOUT (1200)

TACTICAL BARBELL OPERATOR Week 3, Workout 1, Part 2

3 rounds of 150lb sandbag carries

• Pick bag, carry there and bag, run there and back, repeat for a total of 3 times

Notes:

• Day off for the holiday, no weigh in, and a leisurely morning. Put away the Christmas decorations, went up and down the stairs a bunch of times, and then got this knocked out during some downtime.

• Coming in fresh allowed me to really get in some good picks and runs. Trying to focus more on moving the feet quickly under the load now.

• Got in a 1:30 hold tonight. Taking a break tends to allow for better results.

 Training Log: Entry 3697

PM WORKOUT (1730)

TACTICAL BARBELL OPERATOR Week 3, Workout 1, Part 1

SSB front squats
4x2x280

ALTERANTE w/

Axle strict press from rack
4x2x193

Chins between sets

Notes:

• Chaos is the plan. I have Mon and Tues off work, and I realized that, if I got in my lifting today, I could lift on Tuesday and stretch it out to be able to deadlift later in the day vs speeding through it in the morning. I’m splitting this workout in 2, doing the lifting on Sunday and the carries on Monday. Then will squat and press in a workout and deadlift on another on Tues. Then play around with conditioning and lifting for the rest of the week.

• This went well. Squats felt great, knee is happy, hip is doing well, chins were strong. Bodyweight dropping helps. Belt is fitting better.

• Got in a 3 mile walk with a weight vest this morning as well, taking the puppy around. I’m able to move faster with my knee healthier.

• Been bad about getting in my daily hangs: need to bring that back.

• Tonight was the family meal. “American Goulash”, and then a small slice of the Valkyrie’s peppermint cheesecake and 2 of her cookies with some raw honey. Also, I’ve picked up some full fat skyr to continue my experiments with, and some “No Salt” potassium powder, per the recommendation of Jon Heck. …Jon Heck, Jon Anderson, John Meadows, Dan John…what is the “Jon/John” connection here with awesome advice.

 Training Log: Entry 3696

AM WORKOUT (1030)

TACTICAL BARBELL OPERATOR Week 2, Workout 6

Axle GRACE

Time: 3:57 (tied last week)

Notes:

• We stayed up late last night, watching “Hadestown” and then having to drive home. Got to bed around midnight, dog woke us up at 0630, I took him to the couch and dosed until about 0830. Ended up skipping breakfast due to schedule, and hit this workout before heading out the door to Tang Soo Do. So despite trying last week, the context is such that this is a PR.

• Honestly had a logistic issue to contend with: the mats moved around enough that I was under the garage door motor and kept smashing it with the weights. Cost me some time. In general, this is working how I want it to: I’m getting more comfortable cleaning and being strong pressing an axle. Should ideally carry over to the comp.

• TSD itself was moderate physical activity.

 Training Log: Entry 3695

AM WORKOUT (0400 wake up via alarm)

TACTICAL BARBELL OPERATOR Week 2, Workout 5

MAIN WORK

SSB front squat
5x5x250

Axle strict press from rack
5x5x173+1 push press rep per set

Chins between sets

CONDITIONING

3 rounds of sandbag medley w/150lb bag

• Pick bag, carry back and forth, drop bag, run back and forth, repeat 3x total

ASSISTANCE

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

Notes:

• Wasn’t super jazzed to do this today, but was excited at the prospect of getting my weekend underway.

• Stuck with 6 chins bewteen sets during the workout, and got in 60 during the warm ups. Volume is building up.

• 2 minutes rest on the main work, then 2 and 3 minute rest on the conditioning.

• Front squats were a little dodgy at the start, but got under control. Primary issue is my right toe is incredibly bruised. We played a game I came up with in Tang Soo Do that was “board break HORSE”, and on the VERY first kick I struck improperly and went big toe first. Felt like I broke the damn thing. It’s just incredibly jammed, and I have a limp again (boo), but it was also so swollen that my weightlifting shoe didn’t fit properly.

• Focused on carrying the bag high on the carries and it made a big difference. I’m pleased that I’m getting in so many reps with this approach. I really like this breakdown of training.

• Weighed in at 84.7 this morning. Significant drops. This approach is working fantastically, and it’s so stupidly simple AND easy (those are different). 2 days of coffee fasting creates a weekly deficit. I’m going to be smart and NOT reduce my food further until I start seeing stalls in the weight loss.

• Skipped the timed hang these past 2 days due to time: need to get it back again.

• My right knee is effectively 100% again. I still have some elements of “jumpers knee”, wherein I’ll feel pain in the knee if it experiences a sudden sharp impact, but the more significant concern was the pain I was feeling when I was sitting. I legit couldn’t drive to work without ending up an agony, and going to watch a movie was torture. We had to always pick the outside aisle so I could stretch my leg out. I was considering voluntary amputation, and thought for SURE I needed a knee replacement. Turns out I just needed to roll out and stretch the damn thing. Absolutely wild. My walking stride is normal again and MUCH faster: I can get in far more steps during my lunch break. All positives.

• Left hip is feeling better as well. Cutting the deadlifts short was the right call.

 Training Log: Entry 3694

PM WORKOUT (1730)

TACTICAL BARBELL OPERATOR Week 2, Workout 4

“Connaught Range 10 to 1s” w/rower

Row 100m
10 burpees
100m
9 burpees
…
1 burpee
100m

Time: 11:00

Notes:

• Slept in this morning, skipped the ruck, got in some HIC instead.

• The RX for this is a 100m sprint, but I wanted to use the tools I had with the weather we have.

• Good challenge, I was huffing. Right pec is still a little dodgy: may have to be more aggressive with the rehab.

• Weighed in at 86.0 this morning. Without training, that’s a good weight for me. Another coffee fasting day today as well: totally effortless.

• Tang Soo Do tonight.

 Training Log: Entry 3693

AM WORKOUT (0400 wake up via alarm)

TACTICAL BARBELL OPERATOR Week 2, Workout 3

MAIN WORK

SSB Front Squat
3x5x250

Axle Strict Press from rack
3x5x173+1 push press per set

(5) Texas Deadlift Bar Mat Pulls
19x425

ASSISTANCE

Circuit of reverse hyper-ab wheel-band pull apart

3x15x360/10/33

Band pushdowns
40

Band curls
40

Notes:

• I was excited for this training day. Making it only 3 sets of squats/press and a set of deads makes it super digestible. I’m actually considering splitting it, and doing the squats and presses in the morning and saving the pulls for the afternoon. Something to consider.

• The squats weren’t QUITE as silky-smooth as Monday, but still feeling solid.

• It took everything in my power to NOT go for more sets on the mat pulls, but my hip never recovered from last week and this workout definitely regressed it a little. Cutting it off when I did will allow me to heal more, and I have to remember that I’m training for a competition, so ultimately I need to be healthy when that rolls around. But my strength is doing AWESOME. Another week of 19 reps, where I had it in me to push for some more if I wanted to.

• Weighed in at 85.3kg this morning. Been so long since I had carbs that I got to experience that post carb up “whoosh”. Also a sign on of the effectiveness of the coffee fasting. My weight belt is fitting much better. I’m digging how simple and sustainable this approach is.

• Got in a 1:10 hold last night. Seems to be where I average out when training daily.

 Training Log: Entry 3692

AM WORKOUT (0510 wake up via Valkyrie’s alarm)

TACTICAL BARBELL OPERATOR Week 2, Workout 2

“INDOOR POWER INTERVALS” (easy)

5 rounds of 1 min on/2 min off max effort rower

Notes:

• I am still in awful rower shape. Not able to get the power output I’d like in the minute on the rower. But putting in the effort that I can, and feeling healthy. Hip is still a little buggy, but knee keeps having really good days.

• Got in a 1:10 hold yesterday.

• Woke up at 86.2kg this morning: .2kg drop from yesterday, and a 2.9kg drop from last week. Think I’ve stabilized. Another day of black coffee fasting until dinner. It’s honestly like a cheat code.

• Tang Soo Do tonight. It’s “Wildcard Cardio”, so ideally pretty active. I’ll be skipping Wed to meet a friend for dinner, and will make that class up on Sat.

 Training Log: Entry 3691

AM WORKOUT (0400 wake up via alarm)

TACTICAL BARBELL OPERATOR Week 2, Workout 1

MAIN WORK

SSB Front Squat
5x5x250

ALTERNATE w/

Axle strict press from rack
5x5x173+1 push press per set

Chins between sets

CONDITIONING

3 rounds of 150lb sandbag carry medley

• Carry bag there and back, set down, run there and back, repeat 3x. On the final round, the final lap was just 1 length rather than 2

ASSISTANCE

GHR sit ups
3x10

Notes:

• Felt better than I deserved coming into this workout. Hip is still a little achy, but otherwise feeling good, and these front squats were the best squats 'I’ve had in probably a year. Zero pain in the right knee: it just felt like squatting again. Could really sink deep and bounce down.

• Presses felt strong. Wanted to really try hard to get the leg drive in. That is still a source of some knee pain.

• Conditioning was even harder than the first time. I imagine coming into it having done more work beforehand contributed to it. Getting better at the pick technique.

• 2 minutes of rest on the main work, 2 and 3 on the the conditioning, 1 on the GHRs.

• Got 6 chins between sets on the main work, and a bunch of them during warm ups.

• 1:10 hold last night.

• Weighed in at 86.4kg this morning. Had my first carby meal since Christmas Eve last night. Funny how it just gets away from you. I honestly just plain like eating carnivore, but I do find it’s beneficial to load up on occasion, as I was looking really washed out and already appearing tighter this morning. Kept it simple with some spaghetti with meat sauce, and I limited myself to just 3 of the Valkyrie’s oatmeal peanutbutter monster cookies with some local raw honey. Still trying to keep the goal the goal here.

 Training Log: Entry 3690

PM WORKOUT (1500)

TACTICAL BARBELL OPERATOR Week 1, Workout 5

Axle Grace

Notes:

• Time: 3:57. A 28 second improvement from last time. Right knee is still a little fussy on the push presses and I biffed one clean, but this is a substantial improvement. Still an absolute and total lung breaker as well.

• I like the schedule I’ve developed for this strongman training cycle. This falls in well for weekend training

 Training Log: Entry 3689

AM WORKOUT (0400 wake up via alarm)

TACTICAL BARBELL OPERATOR Week 1, Workout 4

MAIN WORK

SSB Front squat
5x5x215

Axle strict press from rack
5x5x151+1 push press rep per set

Chins between sets

CONDITIONING

3 rounds of 150lb sandbag medley

• Pick up bag, carry one length up and one down, drop bag, run 1 length up and down, repeat 2x times

ASSISTANCE

GHR sit ups
3x10

Band pull aparts
80

Notes:

• This was an awesome workout. Very much what I’ve wanted out of Operator. Having the sandbag set up in my basement is a game changer: it’s so simple to set up and execute. I can see this becoming a regular feature/approach.

• I got in a lot of chins during the warm up as well, and then sets of 5 for the main work. Still want to keep chins relevant, but right now strongman is driving the back training.

• 2 minutes of rest between sets of main work, a 2 minute and 3 minute rest on the carries, 1 minute on the GHRs. The carries were definitely taxing and my fingers need to get back into strongman shape.

• Squats felt much smoother today. My hip is mostly recovered from deadlifts, and knee is feeling solid. I’m wearing my olympic shoes for these workouts, as they still feel good on the front squats.

• Push press reps felt better today. Less painful on the knee.

• Weighed 86.4kg this morning, which is a 2.7kg drop from Tuesday. Seem to be stabilizing. Also got in a 1:10 timed hold on the fat gripz last night. We skipped Tang Soo Do: Valkyrie is feeling ill.

 Training Log: Entry 3688

AM WORKOUT (0400 wake up via alarm)

TACTICAL BARBELL OPERATOR Week 1, Workout 3

“GO RUCK YOURSELF”

Treadmill walk w/20.4lb tac carrier

• Speed: 3.5mph

• Incline: 4.0

• Distance: 5 miles

• Time: 1hr, 25min, 45sec

Notes:

• Been a long time since I did a ruck, and with how banged up my hip was yesterday, I took this easy and settled in. Still dealing with some plantar fasciitis in the left foot: I am in desperate need of new running/walking shoes, especially since we’re signed up for our 10 mile race in Apr again.

• Used this as an opportunity to continue to improve my walking mechanics with the right leg. This has gone a LONG way toward managing my knee pain. It was weird: I wasn’t limping because I was hurt, but instead I hurt because I was limping.

• Tang Soo Do was tough last night, primarily because my hip was in agony for the majority of it. Hard to get my kicks where I wanted them to be. It was our first 90 minute class, and it was pretty active. Things should go a bit better tonight.

• Weighed 86.0kg this morning. That’s a 3.1kg drop from Monday, but it’s also a weigh in after the walk, so there’s a hydration element at play. I’m coffee fasting until dinner again.

• Got in a 60 second timed hold last night. Head wasn’t in the right spot: was rushing.

 Training Log: Entry 3687

AM WORKOUT (0400 wake up via alarm)

TACTICAL BARBELL OPERATOR Week 1, Workout 1

MAIN WORK

SSB front squat
3x5x220

Axle strict press from rack
3x5x151 w/1 push press per set

(6) Texas Deadlift Bar Mat Pulls
19!x3x4x425

ASSISTANCE (performed as a circuit)

Reverse hyper
3x15x360

Standing ab wheel
3x10

Band pull aparts
3x33

Notes:

• First lifting workout back in quite a while. I was feeling a little rusty, but picked it up by the second and third set. Right arm kept cramping on the front squats: issue I’ve had for a while now. Forgot to tense my glutes on the first set of presses. Knee felt pretty decent throughout.

• That set of mat pulls was incredible. Really felt like my old self. Got 9 reps in the first breath, and honestly could have reached that 20th rep, but I could feel myself struggling. I actually cut the follow up reps short, as I could feel something in my left hip not playing nice. It’s currently tight/achy, but it’s a familiar pain.

• I like doing the pulls last vs first. Sucks trying to train after that effort.

• Got my sandbag filled last night. Props to Rogue: they make a quality product. Filling a sandbag used to be an afternoon affair, but I got this done in about 15 minutes. Should be able to get in some regular touches now.

• Had a 1:15 fat gripz hold last night. Time to bring it back.

• Weighed 87.3kg this morning: a 1.8kg drop from yesterday. Weight is going to need to normalize post travel. Also be curious to see how this fasting protocol impacts things. Since today was a lifting day, I had breakfast. Tomorrow will be a no breakfast day.

• Tang Soo Do was decently active last night. Kicks felt more fluid. Whole family got their third stripe. We’re 1 away from being eligible to test in the Spring, which was our goal. We have a longer class tonight, at 90 minutes.

 Training Log: Entry 3686

AM WORKOUT (0510 wake up via Valkyrie’s alarm)

TACTICAL BARBELL OPERATOR Week 1, Workout 1

“INDOOR POWER INTERVALS”

5 rounds on rower
1 min max effort
2 min rest

Notes:

• Back on the program. Since I flew home on a Monday, we’re starting off with conditioning, and then will get in 2 lifting workouts this week before getting fully on 3x a week lifting with Operator. This is like a Fighter break in.

• Absolutely did NOT want to get up and train, after such a wonderful bridge week of recovery, but with my competition coming up on 21 Feb, I have something to work toward. I definitely need to get back into shape as well, because this was the easier version of indoor power intervals and it was totally gassing me.

• Weighed in at 89.1kg. As Kroc once said “If I was a soup, I’d be labeled ‘chunky.”. This is pretty awesome, as this is about 6kg gained in 10 weeks and 10kg gained from my most recent lowest weight. Doing this while eating in a manner that people SWEAR you can’t gain weight with (the carb eaters claiming it’s impossible to put on muscle without carbs and the carnivore zealots claiming it’s impossible to put on fat eating carnivore) is always a fun “so there”.

• Today is my first day of experimenting with coffee fasting. No breakfast after training, just allowing myself black coffee until dinner. Which, during my bridge week, I discovered that I REALLY like coffee, but I’m also not addicted to it, because I had one morning where I poured myself a big cup of it with breakfast, looked at it, said “I don’t want this” and dumped it right out. I realized I had just done it out of habit, but really wasn’t in the mood for a warm bitter beverage at that point. I also switched to decaf in the evenings and still just enjoyed the beverage. I like how it forces me to slow down to drink it. I also still seem pretty immune to the effects of caffeine, and part of me wonders if it really is just treating an undiagnosed form of ADD.

• Knee is feeling the best it’s felt in a long time. I can sit for prolonged periods without agony and walk without pain. Once I start training hard and heavy again, I’ll see how it feels, but if nothing else it’s a sign that nothing is irreparably damaged. Back is almost 100% as well, but I’ll see how training treats it. If nothing else, the rowing didn’t bug it.

• I’ll write a full up review at some point, but I read Stan Efferding’s Vertical Diet 3.0 (I know 4.0 is out there, but not on amazon) over the trip. I enjoyed the book, and as I read it was thinking that it’s definitely something I could do. It seems plenty sustainable and workable and balanced. About the only thing stopping me is the fact that what I’m doing right now is already working really well. I like being in ketosis/fat adapated, I like how I can effortlessly fast, and I like how simple this approach is. But I understand the value in dietary flexibility that something like the Vertical Diet provides by opening up the avenue for more food choices. I’m considering an experiment with it, as I feel like eating the foods that Stan includes would allow me to consume carbs without the normal terrible feeling I had when I ate them regularly. I’ve also considered implementing it in a seasonal approach, alternating between carnivore and Vertical. A consideration, if nothing else.

• Back to Tang Soo Do tonight.