Training Log: Entry 3589

AM WORKOUT (0400 wake up via alarm)

TACTICAL BARBELL MASS PROTOCOL GREY MAN

*Operation MILO* Cycle 1, Week 2, Workout 5

MAIN CLUSTER

Buffalo Bar Squat
5x6x312

Axle strict press from rack
5x6x143

SUPPLEMENTAL CLUSTER

(3) Incline DB bench
4x10x60s

DB row
4x10x115

GHR
4x10x20.4lb tac carrier

ASSISTANCE

GHR sit ups
2x10x20.4
10xBW

Chins throughout workout

Notes:

* 2 minutes rest between main cluster work, 1 minute between supplemental/assistance

* Implemented my plan of doing 5 sets for the main work on this workout compared to the 4 on Monday, allowing for progression between the two workouts

* I honestly wasn’t feeling too awesome coming into this workout, but I performed well. Kiddo was sick earlier, Valkyrie has been down for a few days, there’s a chance that I may have something, or it could just be the stress of keeping all the plates spinning while the family is down.

* I realized in the middle of this workout that I completely biffed Wednesday’s workout. Along with doing too many reps on the main work, I did too few on the supplemental work: sets of 8 instead of 10. I jacked up that whole thing, but thankfully that’s my once a week workout. I can recover next week.

* Shucked off the vest for the final set of sit ups. Really want to focus on getting the abdominals to contract vs letting the hip flexors take over.

* Scrubbed TSD last night, but we should be good for next week.

* Keg carry weight yesterday was 187.5lbs.

 Training Log: Entry 3588

AM WORKOUT (0400 wake up via alarm)

TACTICAL BARBELL MASS PROTOCOL GREY MAN

Operation MILO Cycle 1, Week 2, Workout 4

“GO RUCK YOURSELF”

Treadmill walk w/20.4lb tac vest

Speed: 3.5
Incline: 4.0
Distance: 5 miles
Time: 1hr 25min 45sec

Notes:

• This actually felt pretty rough today. It wasn’t exhausting or anything: I just never settled into a rhythm. Usually, after the first 2 laps, I can just shut off my brain and watch some television, but today I was aware of every step until about the 11th lap, and then I came back online around the 14th.

• Was a little sedentary yesterday. Got caught in a rainstorm on my way into work and my boots were soaked all day, so I didn’t want to go on my lunchtime walk with waterlogged feet. We pushed off Tang Soo Do for one more night as well, to let the Valkyrie heal up.

• Right knee is continuing to feel incredible. Wonder if going from 3x a week squats to 2x has been the difference maker.

• Keg carry weight yesterday was 186lbs.

• Weighed in this morning at 80.6kg. That’s a .5kg DROP from last week, along with a .9kg drop from the start of the week and a 1.3kg drop from yesterday. I did sweat a bit during this workout, but still, it’s fun to watch this happen as the food intake goes up.

 Training Log: Entry 3587

AM WORKOUT (0352 natural wake up)

TACTICAL BARBELL MASS PROTOCOL GREY MAN

Operation MILO Cycle 1, Week 2, Workout 3

MAIN CLUSTER

Axle bench press
5x8x211 (supposed to be sets of 6)

(5) Texas Deadlift Bar Mat Pulls
12+5+5x440/200kg

SUPPLEMENTAL CLUSTER

Lever belt squat
4x10x210

Dip/axle curl superset
4x10x55/66

ASSISTANCE

Reverse hyper/standing ab wheel superset
3x15x320/3x10

Chins throughout workout

Notes:

• Good night of sleep, just woke up slightly before the alarm and decided to make the most of it.

• Body is feeling the best it’s felt in a long time. Right knee is pain free. We also skipped Tang Soo Do last night since the Valkyrie was still feeling sick, and I can’t ignore that correlation. I do think the 3 nights in a row of martial arts take their toll on me, despite this being not very intense training.

• In that regard, breaking the bar off on deadlifts was a struggle today until I finished the first set of the mat pulls. The follow ups felt a lot more natural and strong. Not quite sure what happened there. Still not pushing to my absolute limit.

• I mixed up my supplemental and main work set reps, and did sets of 8 on the bench, only realizing my mistake after set 4. Decided to just finish it out, and I’ll recalculate my max based on today’s performance.

• Weighed in at 81.9kg this morning. Just gathering data points. Hydration is getting a little unique as weather changes.

• Keg carry last night was 185lbs, marking 10lbs added since the start of this experimentt.

• Tang Soo Do may get scrubbed again tonight.

 Training Log: Entry 3586

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

**TACTICAL BARBELL MASS PROTOCOL GREY MAN**

*Operation MILO* Cycle 1, Week 2, Workout 2

"ROW, ROW, ROW YOUR BLOAT"

21 minute recovery row

Notes:

* The times on this workout vary based on how quickly I get downstairs to the rowing machine.  In this instance, the Valkyrie was down sick yesterday, so when her alarm went off, I checked on her to see how she was doing and see if she needed anything.  Since this is a recovery workout, a few minutes is pretty inconsequential.  

* The sleeping in also helps make this a good recovery day in general.  I'm really happy I've included this weekly.  And my body is feeling pretty awesome as well.  This is leading me to believe I was running Operator a bit too hard, but part of that too was that my nutrition was set up for making weight rather than building.  Even though Mass Protocol is "harder" training, the recovery modalities are in place to make it work.

* Keg carry was 183.5 yesterday.  Tang Soo Do may not happen tonight: Valkyrie is still feeling a little down, and it's one-steps night, so she's my training partner.  I'm not too heart broken either way.

 Training Log: Entry 3585

AM WORKOUT (0400 wake up via alarm)

**TACTICAL BARBELL MASS PROTOCOL GREYMAN**

*Operation MILO* Cycle 1, Week 2, Workout 1

MAIN CLUSTER

SSB Squat

4x6x312

Axle strict press from rack

4x6x146

SUPPLEMENTAL CLUSTER

(3) Incline DB bench

4x10x60s

DB rows

4x10x115

GHRs

4x10x20.4lb tac carrier

ASSISTANCE

GHR sit up

3x10x20.4

Lateral raise dropset

35x10, 35x5, 35x2.5, 35xEmpty Hands

50 band pull aparts

Chins throughout the workout

Notes:

* 2 min rest between main cluster work, 1 min rest between assistance

* I am excited to train, which is awesome.  The training itself is still miserable, but being in a building phase my motivation is always turned up.  Knowing that what you’re doing is contributing to growth just really inspires things.

* The squats felt smoother than last week.  Sunk right to the bottom, rather than having a 2 phase eccentric.  Focused on keeping the bar higher on my back, trying not to go fully low bar crazy.  Did notice my feet have gotten a little wider, but I’m just going to use what come natural.

* It’s crazy how much faster this workout went.  Cutting out those few reps in the main cluster really seems to pay out.  It gave me room to get in those lateral raises.

* Yesterday’s keg carry weight was 187.5lbs.  Also got in a 3 mile walk with the tac vest on, alongside mowing the lawn/various yard work.  Sunday is just an activity day.

* Weighed in 81.5kg this morning, which is a .1kg drop from last week.  Had my carb meal of bacon cheeseburger casserole: 1lb piedmontese 93% lean, 5 strips no sugar added Costco bacon, 1.5 cups shredded Tillamook cheddar, 1 pint of heavy cream, 1 pack of drum wheat pasta, some chopped up pickles, various seasonings, all prepped in a skillet.  Served alongside 3 sunny side up eggs, and dessert was 5 of the Valkyrie’s cookies (3 peanut butter oatmeal chocolate chip, 2 chocolate chip butterscotch) topped with raw honey with a mug of fairlife skim.  I feel like, with each week I include the meal, my body’s ability to use the food improves.  Metabolic flexibility.

 Training Log: Entry 3584

**TACTICAL BARBELL MASS PROTOCOL GREY MAN**

*Operation MILO* Cycle 1, Week 1, Workout 6

Stone of Steel over bar EMOM

* 160lb stone

* 50" bar

* Triples for 10 rounds

Notes: 

* Lightened up the weight, since I'm away from a comp now and it gives me a chance to heal, and it means more reps so greater conditioning effect.  Was nice to get away from the sandbag for a bit and re-develop skills

* Keg carry was 181lbs today

 Training Log: Entry 3583

AM WORKOUT (0400 wake up via alarm)

**TACTICAL BARBELL MASS PROTOCOL GREY MAN**

*Operation MILO* Cycle 1, Week 1, Workout 5

MAIN CLUSTER

Buffalo bar squat (low bar)

5x8x290

Axle strict press

4x8138

SUPPLEMENTAL CLUSTER

(3) Incline DB bench 55s

2x12x55s

10x55

11+3x55 (rest pause)

DB row

4x12x105

GHRs

4x12

ASSISTANCE

GHR sit ups

3x10

Various chins between sets

Notes:

* 2 minutes rest between main cluster work, 1 min between supplemental/assistance

* In reviewing the video, it looks like the GHRs/sit ups never recorded.

* Got in 1 more set on the squats compared to Monday.  Wanted to get in 1 more set on the press as well, to make that the protocol between Mon and Fri, but 4 sets was definitely the limit.  I failed on the 8th rep of the 4th set.

* Struggled with the incline DB benching as well.  My right should has been a little buggy this week, so maybe that’s at play.  I don’t want to tweak the maxes yet: I’ll see how next week treats me.

* My abs have been torn up since Monday.  Those GHR sit ups have been a good slap in the face for me.  Glad I brought them back.

* Bar slipped down my back on the third set of squats again.  That seems to be the witching hour for me.  I’ll have to remember to chalk up starting there in the future.  It will eventually be cool enough that I can wear a shirt while I train again, which will help.  I also made a point to sink these as deep as I could, so now I know, if it looks bad on video, that's just how my squats look.

* We ended up skipping Tang Soo Do last night: kiddo is under the weather.  

* Keg carry yesterday was 178.5lbs.