Training Log: Entry 3724

TACTICAL BARBELL MASS PROTOCOL GREY MAN Week 1, Workout 3

MAIN CLUSTER

Axle bench press
3x8x226
7+1x226 (hit the j-hooks)

(6) Texas Deadlift Bar Mat Pulls
15x440

SUPPLEMENTAL CLUSTER

Lever belt squat
12x180 (misload)
3x12x205

Dips
3x12x55
10+2x55

Axle curls
4x12x71

ASSISTANCE

Reverse hyper/ab wheel superset
2x15x360/2x10

Notes:

• I am wonderfully fantastically sore. This happens every first week of Grey Man, and I still just can’t fully anticipate it. It also makes me thankful I don’t have to squat on this day.

• 2 minutes rest on the main cluster, 1 minute rest for the supplemental, none on the assistance.

• First time benching since I injured my pec several months back, and it seems to be holding strong, but I did my best to “bodybuilder” the movement and really FEEL the muscle contract vs just move the bar through space.

• Wore my flat shoes on the belt squats, but realized that I wore my weightlifters yesterday for the squats without any issues. Seems my knee has really come a long way. Trick is to not get lazy about that and keep an eye on it.

• In that regard, the deadlifts felt SO much better at this weight than before. I remember how every single workout with 440 felt like some sort of strength miracle, SOMEHOW managing to get the weight off the mats and then crank out the reps. Today, I got that much better “squeeze off the mats” feeling vs “yank off the mats”, and it moved really smooth. That said, my right hip offered up a playful little warning shot at rep 15, so I shut it down there. I know I could have fought for at least a 16th and, quite possibly, more, but I also know I don’t need to push my limits every time to grow.

• I had to get to work a little early today, so I cut the assistance short.

• Weighed 83.2kg this morning.

• Sparring last night was a decent workout. We did a lot of practice rounds before the tournament, and I felt like I was moving well and scoring some good shots. I made it to the second round, where I squared off against the kiddo. I showed them to stop circling in one direction by leading them right into a roundhouse to the skull, and left a few openings for them to capitalize on and advance to the final round. Prior to that, they earned their spot by taking on one of our problem students who decides to sling leather in a “no-contact sparring” sport. My kid respected the rules enough, but eventually gave the dude back as good as they were getting…and he did NOT care for that. Instructor pulled them aside and talked about control, my kid was very respectful and receptive to the information, but as soon as we got to the truck I told them I was proud of them for standing up for themselves and not letting someone bully them. My kid was great: “My one goal tonight was to beat that guy: I’m so glad I did!”