Training Log: Entry 3754

AM WORKOUT (0340 natural wake up, snoozed until 0400 alarm)

TACTICAL BARBELL MASS PROTOCOL GREY MAN Week 7, Workout 1

MAIN CLUSTER

Buffalo Bar Squat
4x8x335

Axle strict press from rack
3x6x158
5x158

SUPPLEMENTAL CLUSTER

(3) DB incline bench
2x12x75s
9x75
8+3x75

DB rows
4x12x130

ASSISTANCE

GHR sit ups
20,15

Notes:

• As you can see, I decided to do another cycle of Grey Man.

• Had to cut out the GHRs due to time constraints. I’ll knock them out later today.

• I felt much better than I should have felt after that 10 mile race on Saturday and decided to see what I could do this morning. I was absolutely delighted with how the squats went, and not surprised with how the pressing went. I didn’t push myself stupidly hard there, and just went with what I was capable of today. I actually kept the training max the same this cycle on the axle, rather than increase it, and will just get better quality reps. I’ll see how Friday’s workout goes.

• Rest paused on the DB incline bench to make up some reps, but not all the ones I missed

• Got some new knee sleeves from Elitefts, and they are total game changers. I noticed that my Mark Bell sleeves had split on the left sleeve and were no longer providing any actual support: just warmth. These sleeves are double ply, yet stretchy enough to not cut off my circulation so that I can wear them all session. And what I discovered is that, when my knees have compression, my joints feel stable (shocker) and my body has more confidence in movement, so the squat eccentric moves MUCH smoother than before. Previously, the first rep especially, it was like I was lowering a rope in a well trying to find the bottom: just gingerly and slowly lowering myself until I could find depth and then get back up. Now, I feel more confident just sinking to the bottom. I’m excited to see how this benefits my training. It was a BIG “to do” to get these damn things, because Elitefts Customer service SUCKS and their sizing chart is absolutely bonkers. It had me as a 3XL, which was also an 11” knee diameter (which is the kind of diameter you expect to see on a child). I wrote an e-mail asking about it, which went unanswered, and I called their service number and they basically just read the chart to me. I had to literally DM Dave Tate directly on facebook to finally figure out I should be a medium. It’s amazing how it’s STILL like this when it comes to lifting equipment. Nothing has changed since Inzer in the 80s.

• Got in a full 7 days of 3x17 chins. Today, I opened up with 18.

• Weighed in at 83.7kg. Heaviest so far. I absolutely earned it. I’d be hesitant to call yesterday a “cheat day”, because it wasn’t cheating, it wasn’t binging, it was just enjoying Easter and being with the family, but it’s the first time in maybe a decade where I spent the whole day running on carbs rather than just 1 meal. The Valkyrie has been exploring more sourdough options and made sourdough cinnamon rolls with icing from scratch, of which I had 2. She made sourdough biscuits to go with our 1 big meal of the day, which was bone-in ham along with a corn casserole, baked beans, deviled eggs, and olives. I had 2 of those biscuits with some local honey and butter, and then the absolute fattiest pieces of ham I could find. And then she made sourdough brownies completely from scratch, which I did 2 of those as well, and topped 1 with some raw honey. It felt great to eat these, physically and otherwise. Everything being made in the home from scratch with quality ingredients just hits right. I’m satiated when it’s done, rather than craving even more, and it’s incredibly enjoyable. I don’t feel sluggish afterwards. And I honestly couldn’t do it any better than to completely deplete any glycogen I ever had with that run and then replenish it all the next day. And then I trained and ate a meal of eggs and kalua pork, which is such an awesome “back on the diet” meal.