Training Log: Entry 3770

AM WORKOUT (0400 wake up via alarm)

TACTICAL BARBELL MASS PROTOCOL SPECIFICITY BRAVO Week 1, Workout 1

SSB Squat
4x12x240

Lever belt squat
4x12x225

Say “f–k me”: max reps in a minute

Axle strict press from rack
3x12x113
8+4x113

(3) DB incline bench
4x12x60s

Dips
4x15xBW

ASSISTANCE

Hanging leg raise/band pull apart circuit
3x10/25

Lateral raise w/5lb
25 reps in 40 seconds

Notes:

• Sleep sounded like a much better idea than training this morning, but I was motivated by the fact that I had some excellent training fuel in my from last night and I’d be a shame to waste it (5 slices of homemade sourdough pizza and 5 peanut butter cookies with raw local honey). There was a little bit of the novelty effect of a new program as well, which rapidly went away as I was in the middle of sets of 12 with 1 minute rest.

• On that note: went 1 minute rest on all squats, then 60-90-120 for the axle, then 1 minute for everything else. The squats allow a little bit of cheating, since I can “rest” at the top compared to pressing, but the consequence is I’m sitting there with weight on my body. But in either case, it’s what makes Specificity a real nut-kick: high reps and short rest times. Complete opposite of Operator.

• VERY pleased with how the axle went. I was tossing it around. Also shocked with how well the incline went. Made a miscalculation with the dips (went with loaded weight, rather than factoring in bodyweight), but I may just keep them bodyweight as it is. They’re good for me. First time wearing my squat shoes on the lever belt in a long time: knee is in a good way

• Tried out the ab wheel and it’s still just not worth the squeeze. Right now, my body is feeling the best it has in a LONG time, and I think perpetuating that will do me some good. I’m still getting in some solid ab work.

• Got the full 3x18 on chins last week. Opened up this workout with 19, and should go 19-18-18 for the week.

• Weighed 83.5kg this morning. I ate well this weekend. Final 3 weeks of gaining and it’s been trending real well. Specificity is going to be a challenge, so it’s really time to knuckle down and fuel like a champ.