Training Log: Entry 3574

AM WORKOUT (0355 wake up via alarm)

*Tactical Barbell Operator* Cycle 2, Week 5, Workout 4

“GO RUCK YOURSELF”

Treadmill walk w/20.4lb tac vest

* Speed: 3.5

* Distance: 5.25 miles

* Time: 90 minutes

* Incline: 6.0 for the first 2.5 miles, 7.0 for the next 1.5, 8.0 for 1 mile, 15.0 for the final .25 mile

Notes:

* With how brutal training has been, I opted to reduce the vest weight and focus on the incline today.  Figured this would be more restorative.  That final quarter mile at 15 was a fantastic challenge: at the end, my heart rate on my watch was showing 160, which, given than my RHR is 36, that’s quite a jump.

* Weighed in at 79.6kg post workout.  Weight is in a very good place for the competition, and I got 2 ketobricks in the mail, which will most likely be competition fuel, so that bodes well.

* Tang Soo Do was an outstanding workout last night.  We would roll a six sided die, and whatever the number was, we’d do that many forms/hyung/kata, and then we’d draw a card from a pack of exercise cards and perform that movement either for 10x the die roll in seconds or 10x the die role in repetitions.  We rolled a lot of 5s and 6s, and people were making the smart call and picking seconds instead of reps.  It came to me, I rolled a 6, and I drew a card that was effectively half a burpee (start in the push up position, bring your legs to your chest, kick them back out, do a push up, repeat) and I selected repetitions.  60 of those on top of everything else we did was a challenge, and then trying to do hyungs with blown out shoulders was an exercise in overcoming.  We’ve got another class tonight, where I’ll be performing a hyung with my kid on my shoulders, so that should be a pretty solid workout as well.

 Training Log: Entry 3573

AM WORKOUT (0400 wake up via alarm)

*Tactical Barbell Operator* Cycle 2, Week 5, Workout 3

MAIN WORK

SSB Squat

3x5x345

ALTERNATE w/

Axle strict press from rack

3x5x173+1 push press rep per set

6 chins between sets

(2) Texas Deadlift Bar Mat Pulls

1x425 (shut it down)

ASSISTANCE

5 round circuit of

* 10x80lb DB row

* 20x270 reverse hyper

* 10x53 axle curl

* 6 hanging leg raise

Notes:

* I’m definitely reaching some levels of burn out here. Did the thing where I woke up and tried to figure out if there was some way I could push this workout off and realized my schedule couldn’t support. That this was my deadlift day and the day I only have to do 3 sets of the main work tends to be enough to motivate met to get going, but it was a no sale. In turn, when it came time to pull the deadlifts, I was fried. The first rep was much harder than it should have been, so I shut it down. I’m 10 days out from comp, and grinding through a set I have no business doing won’t do me any good but will do me harm.

* Reading the tealeaves, this was something to expect. I noted that my output yesterday wasn’t as good as last week, and I had a REALLY good week last week on pulls, which most likely means I went further into my recovery reserves than normal to get that good outcome. Combine that with the oppressive heat we’ve been dealing with, and it just wasn’t the best day for pulling. Deadlifts are a sensitive lift.

* Highlight includes crushing the squat now that I have the correct weight loaded on it. 345 on the SSB was plenty heavy and these were challenging squats, which also most likely contributed to my deadlift, but it was awesome to get through them. Meanwhile, the press felt very light compared to Monday’s misload. I’m thinking I’ll finish the week off going 3-4x2 with the final week loads, to blend weeks 5 and 6 together before the comp. Planning on using next week Monday to do a set of pulls off the floor and from there head into the bridge week for the comp. Body can definitely use the break.

* Weighed in at 80.9kg. Weight is dropping and body is presenting very lean, and this coincides with INCREASING the fat and decreasing the protein. The alchemy explanation from the carnivore community is that a body fed high fat recognizes that we’re in a period of feast rather than famine, so it sheds bodyfat knowing that it no longer needs to store it for energy reserves, whereas when we feed the body lean foods and restrict fat, it stores fat because it thinks we’re in a period of famine. This, of course, directly contradicts the notion of a protein sparing modified fast, but I can’t discount how often this experience has run true for me. I seem to get my leanest when eating the fattiest foods, and Robert Sikes has presented a similar construct. Another less alchemical explanation is that ketones are muscle sparing, and protein requirements are reduced when the body is producing ketones, which is what tends to happen when fats are high and protein is moderate to low in the absence of carbs. All this to say, things are going well, rib fingers are delicious, and I’m really excited to start gaining after this competition.

* Tang Soo Do tonight. Last night wasn’t too terrible of a workout. I’ve got a good warmup going though: I’ve been doing my staff form 5-10 times in a row, and it really blows up my shoulders.

 Training Log: Entry 3572

AM WORKOUT (0515 wakeup via Valkyrie’s alarm)

*Tactical Barbell Operator* Cycle 2, Week 5, Workout 2

“Charon’s Trinity”

5 rounds of

* 1 minute rower

* 1 minute 24kg KB swings

* 1 minute burpees

* 1 minute rest

Notes:

* Almost talked myself out of this when I woke up, thinking of opting for just an all rower workout, but was glad I settled on this again.  It’s just incredibly effective.  Didn’t have as high an output on the rower today as I did last week, but I imagine it’s because the training is much heavier for the weights.

* Was really sleepy yesterday.  Got to bed early and got some good rest.  Hoping that helps.  I imagine the heat is part of that.

* Tang Soo Do tonight.  It’s wildcard cardio week, we’re a month out from testing so physical testing requirements show up in class, and in general it should be a pretty solid workout.

* Physique is really looking sharp these days.  I’m in a good spot to gain.

 Training Log: Entry 3571

AM WORKOUT (0400 wake up via alarm)

*Tactical Barbell Operator* Cycle 2, Week 5, Workout 1

MAIN WORK

SSB Squat

5x5x325 (misload)

ALTERNATE w/

Axle strict press

5x2x193+1 push press rep per set (misload)

6 chins between sets

ASSISTANCE

6 rounds of

* Press (98lb trap bar/95lb BtN/93lb axle) 3x10, 3x8

* Dips to failure

* 3x17/3x16 10lb lateral raise

* 3x17/3x16 band pull aparts

1x10 standing ab wheel

Notes:

* I swapped a 55 and a 45lb plate between the axle and the SSB, unbeknownst to me until I was unloaded the bars and noticed.  In turn, I was remarking in my head how my squat was continuing to climb while my press was regressing and wondering what mechanism was at play the entire time I was working through all 5 sets.  It ended up turning this week into a hybrid of weeks 5 and 6, which is fitting given I’m skipping week 6 to take a bridge week before my comp.  Also awesome is that I initially thought I was pressing 173 and struggling, and instead I was pressing a weight I haven’t pressed in a LONG time and absolutely crushing it.  Really boosts confidence for the comp, as I’m now strict pressing MORE than comp weight.  As for the squats, I think I’ll bring it up to the correct weight next workout and do the 3x5, and then finish out the week with 5x5.  For the press, I might just keep it at 193 for the rest of the week and keep hitting doubles.

* I woke up really stiff this morning, and really throughout the weekend.  Not sure what the specific cause is there.  Possibly dehydration from the heat.  We got some new couches/chairs for our sitting room that are MUCH more comfy than what we had before, so I’m hoping that helps.

* Weighed in at 81.5kg post workout, which is a significant regression from last week.  Really just playing the razor’s edge with the bodyweight at this point, but I’m so excited to step away from competition for a bit and be able to just eat and recover.

* Between warm ups and post set chins, I got in 115 today.  Had to cut the ab work a little short for the sake of time.

 Training Log: Entry 3570

AM WORKOUT (1000)

*Tactical Barbell Operator* Cycle 2, Week 4, Workout 6

EMOM sandbag over bar

*200+lb bag

* 50" bar

Notes:

* Very first round was clownshoes, but after that I totally found my groove and hit a PR of 10 sequential doubles.  Went for a triple in the final minute and hit the bar on the way up.  Really took away a good lesson that the deeper into my hips I got the bag, the higher up I could get it over the bar.  Previously, I was just barely getting the bag to my knees and trying to wrestle it over the bar, which was expending a lot of energy.  Now, if I get it deep in the hips, it's higher up on my chest.  

* I'm training with a grip shirt, but from what I've read in the competition rules we won't be allowed it for the event.  Still, I'd prefer to train with the gear so that the training doesn't beat me up, because going without the shirt tends to force me to use my biceps more.  I'll save that for show day.

* Getting in a Tang Soo Do class later today, and helping move a sectional into a minivan later as well, so be getting in some general activity.

 Training Log: Entry 3569

AM WORKOUT (0400 wake up via alarm)

*Tactical Barbell Operator* Cycle 2, Week 4, Workout 5

MAIN WORK

SSB Squat

5x5x365

ALTERNATE w/

Axle strict press from rack

4x5x156

1x3x156

+1 push press rep per set

ASSISTANCE/CONDITIONING

17 rounds in 20 minutes of

* 5 chins

* 10 push ups

* 15 squats

w/20.4lb vest

Notes:

* We ended up skipping Tang Soo Do last night because we had a tornado watch, baseball sized hail and 70-90mph wind gusts forecasted.  In turn, when I went to squat this morning, I felt REALLY good.  Much better than I anticipated.  I thought for sure I’d need to cut the sets short today, but every rep felt incredible, fast and strong.  However, the press was the opposite story: super grindy today, and I cut the last set short because I didn’t see any value in grinding out more reps.  Part of it was being gunshy from my neck: it’s still not quite 100%, and I don’t want to keep re-tweaking it.

* Had to get to work a little early today, so I set a limit of 20 minutes for the Cindy WOD.  I tried an experiment of performing the circuit EMOM, vs just blitzing through, thinking that taking the extra rest at the end of the round would allow me to finish faster than usual.  I found out I was wrong: it still just sucks, and I was on pace to finish the same time as usual if not slower.  Next time, I’ll just blitz though, but I’m glad I gave it a try.

* Will have to skip my lunchtime walk today, but I’ve been getting in a lot of steps this week.

* Got in an interesting mini workout yesterday.  My kid and I are doing a “creativity open hand form” (hyung) for our dojang’s summer hyung challenge.  We named ours “Two dogs in a trenchcoat”, because I put my kid on top of my shoulders like Master Blaster from Mad Max and they do the upper body movements while I do the lower body movements.  It ended up being pretty sweaty work.

 Training Log: Entry 3568

AM WOROUT (0355 wake up via alarm, rough night of sleep due to storms)

*Tactical Barbell Operator* Cycle 2, Week 4, Workout 4

“GO RUCK YOURSELF”

Treadmill walk w/45lb vest

Time: 90 minutes

Incline: 5.0 (12.0 for final minute)

Speed: 3.5

Distance: 5.25 miles

Notes:

* Overcoming my instincts here and trying NOT to become the best rucker of all time with this workout.  Just letting it be low intensity and restorative.  Kept everything the same from last week, minus that final minute at a high incline.  Just a final little challenge there.  

* Weather has been sweltering, even inside with AC.  In turn, I weighed in at 79.8kg post workout, with a lot of it being sweat I’m sure, but it’s why I weigh myself Mondays and Thursdays to get an idea of where I am at my heaviest and lightest.  The definition diet is still working, and I’ve been eating a LOT of beef ribs this week, so that’s pretty awesome.

* On that note, walking to a grocery store during my lunch breaks might not be the best thing for me, as 2 days ago I bought that rack of beef ribs, and yesterday I bought 4 corned beefs and 6lbs of rib fingers.  The corned beefs were on manager discount: $3.89 a pound.  Couldn’t pass up the deal.  I’m going to be in a good place when it comes to time to gain, as I’ve now got a freezer full of lamb legs and corned beef to slice into steaks.  The rib fingers will be breakfast next week.

* Tang Soo Do wasn’t quite was active yesterday, due to very intense heat in the dojang.  Still got in some activity.  Will be going again tonight as well.  Beforehand, Valkyrie and I got in a 3 mile walk in the VERY hot/humid sun.  It’s beating us down pretty good, and my calves are cramping from dehydration.