Absolutely: I just have to actually have the book to do so, haha. That will have to wait until the evening.
Your log has been a great source of inspiration for my conditioning.
Hell yeah brother! It’s been a great journey for me: glad it’s been of value.
@Hugo_Fillion Dude, I owe you a massive debt of thanks for getting me to re-read that section. You’re absolutely right; it’s spelled out clear as day. I’m not sure how I got my wires so crossed, but I’m glad I was wrong in THIS direction and not another, as this really opens things up a bit more for me. Thanks!
AM WORKOUT (0400 natural wake up)
12 LABORS: CAPTURING THE CRETAN BULL
Tactical Barbell Operator Cycle 1, Week 1, Workout 5
MAIN WORK
SSB front squat
5x5x205
Log clean and strict press away
5x5x140+1 push press rep per set
NG weighted chins
5x5x35
ASSISTANCE CIRCUIT
4 rounds, 30 seconds each movement, 8 seconds between movements of
24kg KB swings
365lb SSB front rack hold
Dips
Standing ab wheel
Push ups
Lateral raise dropset
35x10, 35x5, 25x2.5, 35xEmpty Hands
Band pull aparts
4x25
Notes:
Slept well again, but woke up with my right hip feeling like it was frozen. I think between the cold weather and the sparring this week, it’s gotten a little beat up. Honestly thought I was only going to do 3 sets of front squats to check the box, but, surprisingly, I felt REALLY good in my warm-ups and on the front squats themselves. Some of the best sets yet. I feel like I’ve gotten really good on the eccentric, learning how to pull myself into the lower position rather than just fall into it. I also had the best log cleans yet with this workout: really felt explosive and efficient with energy. I’m focusing on getting by stomach below the log and using it to leverage it up which, when combined with my lever belt, allows me a grip point.
First time since starting Tactical Barbell that I actually felt like I made some progress on the chins. Between Monday and Today, these felt much stronger.
On Monday, the assistance work circuit was just a gameday decision, but today it became intentional. I figured “Why not?” Originally I was just doing 100 straight KB swings, and then I’d go do the ab circuit and then fill in whatever else I had time for, but this way I get in the reps while also getting a slight conditioning effect. I’m not getting 100 swings with this approach, as I manage about 19 in 30 seconds, but there’s nothing magical about the number 100. I just want to focus on making them pop. Push ups and dips are getting me some of the chest training I’m lacking, and then the ab work is still present as well. And getting under that SSB after the swings is quite a challenge. I upped the time between rounds to 8 seconds compared to 5 the first time, and that was absolutely the sweet spot. Just enough time to transition between movements and set up.
Had a real solid mind muscle connection on the lateral raises today. Trying to focus on that.
Weighed in at 83.0, which is a .8kg drop compared to Monday. Sodium is all over the place, as I’ve been eating a lot of leftover Kalua pig and then we had a middle of the week Buffalo Wild Wings dinner. I’m still leaning out well, and at a much more sustainable rate than previous gos, and I’ve been able to enjoy weekends with my family, so ultimately I’d call this a win. On that note, I have a date night slated with the kiddo on Saturday at Texas Roadhouse, cashing in my free monthly steak, so that’s awesome too. It’s nice having a competition to train for, because I’ve learned I don’t like training if I’m not gaining (rhyme unintended but I’ll take it) as I much prefer to build toward something, but, in turn, having a competition I’m training for IS building toward something. Operator is a nice fit in that regard too, as it keeps the lifting focused on what matters.
Sparring last night was less than awesome, as I got paired up with the kiddo in the first round. They need the reps more than I do, so I went hands only and kept it a close match, going 2-2 before leaving them an opening to capitalize on to score the third point. I’ve made it a point to evade as soon as my kid moves their leg for a kick, trying to show them that they’re telegraphing and need to set it up with hands first. Meanwhile, their defense continues to be absolutely stellar. They unfortunately ended up paired up against the aforementioned “wild child”, and had many illegal shots scored as points against them due to a conflict of interest in the judging, but they at least scored 2 points prior to that and maintained their integrity through the process, which we could not be more proud of. The Valkyrie squared off against our tallest student, who is about 6’4 and 160lbs of pure Dhalsim like lankiness which, unfortunately, her frequently squaring off against me at 5’9 and more reminiscent of a fire hydrant did not adequately prepare her. We have another class on Saturday, wherein I hope that we somehow manage to NOT get paired against family in the first round, so we all have a chance for some extra reps. But I at least managed to get in some free sparring rounds before and after the inner-Dojang tournament, so all is not lost. Been experimenting with the Brazilian kick as well, which is interesting to apply in a point sparring format.
Glad I could help! E feels awesome!
PM WORKOUT (1400)
12 LABORS: CAPTURING THE CRETAN BULL
Tactical Barbell Operator Cycle 2, Week 1, Workout 6
“STONE OF STEEL RESETS”
5 rounds of
1 min 160+lb Stone of Steel over 48+" bar
2 min rest
Notes:
My hips were all junked up yesterday and didn’t feel much better this morning, so I made the decision to reduce the weight on this and focus on technique and conditioning. This is 25lbs heavier than the last time I did this workout, so I may actually have a pretty decent progression scheme going here.
Technique really turned a corner in the third round. I figured out how to bounce out of lapping the stone and get my arms high up over the top of the stone to really make the process smooth. Using the tacky towel and the grip shirt is really allowing me to develop some much better technique, which should pan out well when I use a real stone with some real tacky. I’m also feeling far less beat up when these workouts are over compared to the very first time I did it, because the improved technique is putting less stress on my bicep tendon.
Managed 8 reps as a high in 1 min, with 6-7 being about average.
Today was just an excellent day for activity in general. Got in my 50 squats and push ups upon waking, took the dog for 2 walks today (one at least 3 miles) to get in over 18k steps toward the end of the day, and even got 2 rounds of sparring at Tang Soo Do. The class was big enough that I got to go against someone that WASN’T a member of my family in the first round, and then sparred the kiddo in the second round. Did my best to be springy and bouncy. I think it helped my hips open up a bit, but I’m still making sure to play the balancing game of stimulus and recovery. Also want to get in a carry medley tomorrow, as the weather is continuing to get better and should be good this week for outdoor activity.
Took the kiddo out for a them and me date night while the Valkyrie was having a girls’ night, and I treated myself to a 26oz bone-in ribeye along with 2 bowls of hardboiled eggs with some sour cream. So, once again, that whole balance between wanting to make weight yet not being a martyr about it: I think I’m nailing it. That was an awesome steak. And because I’m ridiculous, I also finished off my kid’s steak…and I still felt like I could have some more.
I got the quote, hoping a few others did too. Good times… many hours on the megadrive playing it 30 years ago.
@raven78 Glad you caught the reference dude! I always drop those little jokes in there to see if people are reading. And that was one of the first games I got for Super Nintendo: absolutely blew my mind! I got in Christmas one year, and it’s all I played. And I actually remember playing that at the arcades BEFORE that moment…and getting absolutely trounced by some local dude, haha. I still remember that I picked Blanka, just because he looked the strongest. It’s amazing these things that imprint. It was one of the few video games my dad would play with us. He always picked Chun Li for some reason.
PM WORKOUT (1500)
12 LABORS: CAPTURING THE CRETAN BULL
Tactical Barbell Operator Cycle 2, Week 1, Workout 7
“STRONGMAN SANDBAG MEDLEY”
5 rounds of
Crossbody carry 200~lb bag 45~', load onto truck, upright, bearhug carry back to start
Went max distance on the carry for the final round
Notes:
I was really on the fence about doing this, as even though my body was feeling good, I just had a general sense of fatigue. However, the Valkyrie went for a run and I decided to use the downtime to get this done. I compromised with myself and said I would JUST use the sandbag, so I didn’t have to load up a full medley, and then through a stroke of genius realized I could bearhug carry the bag to get a 2 for 1 effect and still get some good husafel training in there. I may make this a regular practice, with the keg incorporated as well, for the future.
Positively delighted with how awful the bag DIDN’T feel upon pick up. Typically this shreds my elbows and beats up my back, but I’m wondering if all my time with the stone has paid off. Now I need to get quicker on the pick up so I’m not eating up my time during the medley. Tried to focus on that through later rounds.
Was trying to focus on my footspeed throughout, but the very last round was definitely a slog. I need to get the bag loaded up higher on my chest as well. I can definitely use Nick Best’s belt strategy next time.
Ran out of time to train throws: I’ll have to work on them this week. Shouldn’t be hard to just get in a handful a day. The weather has gotten good again, and will be for at least this entire week, so I can play on my driveway more and get in more sprints.
Also got in 2 decent walks today, ending the day at around 17k steps, and yesterday was 19k. Got in a lean dinner too of venison burgers with egg whites, to help offset the 26oz ribeye from last night.
AM WORKOUT (0400)
12 LABORS: STEALING THE MARES OF DIOMEDES
Tactical Barbell Operator Cycle 2, Week 2, Workout 1
MAIN WORK
SSB front squat
5x5x230
Log clean and strict press away
5x5x160+1 push press rep per set
NG weighted chins
5x5x40
ASSISTANCE CIRCUIT (no rest between exercises)
4 rounds, 30 seconds of
24kg KB swings
365lb SSB front rack hold
Dips
Hanging Leg Raise
Push ups
BPA
1x50, 2x25
BREAKFAST
Short walk w/dogs
Notes:
Rough night of sleep last night. The dog got up around 0300 and just didn’t want to get back to sleep. I slept poorly on Sunday too, and actually ended up having an extra green tea to get through the day, which in and of itself is a pretty good sign, because back in the day that woulda been an energy drink.
Body was feeling pretty decent considered I trained 7 days in a row last week on top of the sparring. I think all the walking was therapeutic.
Really trying to make the front squats as smooth as possible and not have the break between the initial decent and final depth. I’ve noticed a great carryover between that and my ability to lap the stone. That was honestly part of my “genius” in selecting the SSB front squat as my primary squat movement for this cycle. I’ll need to write up my whole thought process sometime.
Chins continue to feel really solid. Although on that note, I weighed in at 82.0kg today, which is a full kg drop from last week. Considered I gorged on rigatoni and cookies with honey on Monday, the buffet on Friday, and a 26oz ribeye on Saturday, that is just absolutely awesome. I’ve also officially made weight for my competition with that weigh in, so I’m really in a good place. I’ve got my cruise in 2 weeks, for which I will continue to lean out before I arrive, in part so I can look awesome on the pool deck and so I can eat my face off (as I’ll also be back home in San Diego, and Jack in the Box, Rubios, In n Out and some awesome local Mexican and BBQ places are calling my name), and then re-assess upon my return. Ideally, I’d like to eat UP to the competition, rather than continue to cut down. I’m also physically registering as leaner too. Valkyrie has been noticing, which is the opinion that matters.
That assistance circuit is really something special. Particularly hitting that SSB front rack hold after the swings. I felt like losing chow around round 3, and I knew I was done at round 4.
Weather looked delightful for that outside sandbag work mate.
Further SF2 discussion… Ryu was generally my go to (sega megadrive here) - couldn’t get the game here in australia at the time, but got my hands on an international version with an extra ‘conversion’ cartridge so it’d play on my aussie megadrive. Still have it home, but keen for junior to NOT be playing video games so it’s stashed away in the office.
@raven78 Hell yeah, Ryu was my main dude too! My brother always had to be Ken, so it was pretty natural, haha. I had the Sega Megadrive (Genesis here) version as well: “Championship Edition”, which allowed me to play as Balrog…so I definitely did that, haha.
Just relooked at my notes and discovered I actually dropped 1.8 kg between last week and this week: not just 1kg. But considered the week before that I weighed in the same for two weeks in a row (83.8 to 83.8), I can look at the average and see that I dropped .9kg per week, which is still pretty quick, but given my protein is so jacked up, I’m not too alarmed.
AM WORKOUT (0510 wake up via Valkyrie’s alarm)
12 LABORS: STEALING THE MARES OF DIOMEDES
Tactical Barbell Operator Cycle 2, Week 2, Workout 2
“OXYGEN DEBT 101”
4 rounds of
200m sprint, rest 30 seconds x 3
3 min rest
Notes:
Slept in because this workout is short and I like being able to wake up alongside the Valkyrie when I can. With the rough night of sleep last night, that panned out well. This workout is also a solid choice as I’m hitting it the morning after my carby meal, making the most of my renewed glycogen stores. Which, while I’m discussing that: tuna casserole, some leftover Texas Roadhouse rolls, and a cookie flight from the Valkyrie: 5 total, with some raw honey from those stingless bees in Mexico, and a mug of Fairlife skim. After which, Valkyrie and I got in a pleasant 2.75 mile walk.
I am a big fan of this workout, and I think I’ve settled into a pretty solid rhythm here as a result. I definitely want to get in stones and carries each week, which takes care of 1-2 HIC workouts, I want to get in a ruck each week, which is an E workout, and I want to get in some manner of running each week, and with this being a solely running based HIC, it answers the mail. Since I’m doing swings and a bodyweight circuit at the end of 2 of my lifting workouts, I’m getting in enough kettlebell and bodyweight work, and Tang Soo Do includes some of that as well, so I don’t feel like my HIC workouts need to include those. And then, alongside all that: this one really just hits hard and right. On some of the other ones, I feel like I’m dogging it toward the end, but this one is short enough on the distance that I feel like I can really give it my all through the workout, and the brief 30 second rests is just enough time to regather for another effort but not enough to actually recover. It truly lives up to it’s name. As long as there is no snow, I imagine this will be my way forward, with some occasional deviations toward an indoor based HIC when the time is right.
I ran into one logistical issue on the very last sprint where someone was walking their dog right on my sprinting path, but at that point I’d accumulated a significant enough oxygen debt.
I really felt explosive on the first sprint of each group. Arms were pumping and legs were moving up high. Lighter bodyweight probably helps too. I stuck with my bearfoot shoes, based off listening to a podcast with Brad Kearns.
STILL dealing with congestion issues. Honestly feels like I’m regressing in that regard.
Tang Soo Do tonight. It’s basics week, which is hit or miss as far as intensity goes, but we’re still doing physical testing requirements, so there’s at least some additional stimulation in my future.
AM WORKOUT (0400 wake up via alarm)
12 LABORS: STEALING THE MARES OF DIOMEDES
Tactical Barbell Operator Cycle 2, Week 2, Workout 3
MAIN WORK
SSB front squat
5x5x230
Log clean and strict press away
5x5x160+1 push press rep per set
Log clean
1x210lb
Low handle trap bar lift
3x5x410
ASSISTANCE
Core circuit (no rest between exercises)
Reverse hyper
3x20x180
Standing ab wheel
3x10
BPA
2x50
Axle curls
1x54
Band pushdowns
1x35
Notes:
Short night of sleep: Valkyrie was working on something so got to bed around 2230. Tried to find a way to fit this workout in some other time, but it just wasn’t there. That said, I actually had an awesome workout performance, so it’s once again one of those instances where you feel like hell and perform great, vs the days you feel great and perform subpar.
Outside of the first rep of the first set, the front squats were really smooth today. Sunk straight to the bottom and popped back up. The weight wasn’t feather feeling, there was still some struggle, but I wasn’t fighting my body through the rep: just the weight. The log cleans were also very explosive: popped right up, to the point that the third set almost knocked me on my butt.
The heavy clean also moved well. I’m happy I’m including that in the programming, as it’s building my confidence with the implement. My last competition with a log had me lose a LOT of energy on the clean. And when I bring out the grip shirt, it’s going to be even smoother.
Was surprised with how well the trap bar pulls went. Last week, 355 felt very heavy, and this week 410 felt quite manageable. Was able to keep my breath held for the full set in all instances, even while fighting the cough/congestion. I’m still planning on using my gateway briefs in comp, even though I’m not using them here in the training cycle.
Tang Soo Do last night was a solid workout. We moved for the whole hour. Bodyweight exercises, technique work, open hand forms: good general activity. Also got in a near 1.5 mile walk with the dog and the Valkyrie post dinner. Weather is getting good enough that we may be able to bring that back into the rotation.
Post carb magic had me with visible abs without flexing this morning. Leaning out continues to go well, and I’m not shedding muscle/strength like I have in the past. Really feeling like I found something good here.
I always feel a bit inadequate watching these videos. Good job!
Thanks man! And Happy Birthday! As Indiana Jones says: “It’s not the age, it’s the mileage”
It is the mileage. 
Thanks for the birthday wish.
Strict press is looking strong. Practicing isolated log cleans is such a simple but great idea, something I’ll have to implement.
@PowPowPunishment Much appreciated dude! Definitely far and away from my peak, but the rebuild goes well. Glad you dig that clean too. I originally got the idea to practice implement cleans as their own movement from Brian Shaw in an issue of Mark Bell’s Power Magazine, and it’s been a solid idea.
AM WORKOUT (0340 wake up via dog, snoozed until 0400)
12 LABORS: STEALING THE MARES OF DIOMEDES
Tactical Barbell Operator Cycle 2, Week 2, Workout 4
“90 MINUTE RUCK”
45lb weighted vest on Treadmill
Speed: 4.1 mph
Time: 90 minutes
Incline: 1
Distance: 6.15 miles
Calorie burn: 1000
BREAKFAST
Short walk w/dogs
Notes:
Thinking of calling this workout “Ruck You” at this point. 4.1 mph is exactly my point of discomfort when walking. Last week’s 4.0 was not leisurely but tolerable, but for some reason that .1 really changed things. Started telling myself lies from the very start about how I’d just do it for 30 minutes and then reduce the speed, but at about the 2 mile mark I was really settled in and cruising along. The last 15 minutes were where I wanted to quit again, which times out about right. I see this having some pretty awesome carryover to my 10 mile race, as walking at this pace with the vest on for 90 unbroken minutes should condition my body for a more leisurely running pace for a longer distance.
Sticking with my running shoes for this workout. Also kept nasal breathing for the entire time. Made it a point to never break into a jog and always keep a walking stride. Been listening to a lot of Brad Kearns and taking in his input.
I don’t particularly care about calorie burn, but seeing that exact 1000 was pleasing to my base 10 mind. Also don’t intend for this to be “fasted cardio”, but that’s exactly what it is, so good chance I’m stripping bodyfat off of me. I’ve hit that point in the fat loss where changes are becoming noticeable on the daily, and I weighed in at 81.2kg post workout, which a fair amount of the drop is sweat. I have to be cautious to not get into stupid “hunger games” territory, but my plan in my mind is still to overcut leading into the cruise so I can just enjoy it and then evaluate from there.
On that nutritional note, just a funny observation. I used to have 2 “PSMF days” per week where I didn’t have a solid food lunch, and instead just did the Velocity Diet approach of protein powder all day and HSM in the evening. One of those days was Thursday (today), and I remember how big a deal it was to “make it” all the way to the HSM at the end of the day. I looked forward to it so much. Now, I’ve made all weekdays Velocity Diet days, and they’re really not challenging at all. I enjoy my meal at the end of the day, sure, but it’s not an endurance match to get there. It’s interesting having this control over hunger.
Tang Soo Do was another really solid workout last night. Also a bit of comedy, as one of the newer black belts got to hold pads for me and wanted me to work knee strikes, push kicks and roundhouses. I couldn’t restrain, and went full Muay Thai on it with knees, teeps and roundhouses. “You’ve got a lot of power!” Got one more class tonight.
I wonder if this is more similar to how people felt 10,000 years ago.
If I skip lunch, I’m noticeably hungry by dinner. Not dramatic, but aware of it. With food scarcity for so much of our evolution, I can imagine humanity just walking around hungry for the majority of their living existence. I feel the hunger signal had to be significantly more dampened/controlled than it is in modern day
Of course, I’m going to take this as an opportunity to post that many of them were in a state of ketosis and it would have worked to regulate their hunger compared to when we learned agriculture, haha. But there’s definitely something to be said about having our degree of acceptable suffering differently calibrated. People wouldn’t think anything about walking 20 miles in a day to get to where they needed to go, whereas these days it can be a big ask to get someone to walk a mile.
I swear on all that is holy that there is no group as capable or as dangerous at distance walking as a drunken US sailor in a foreign port. You would be amazed the places some of my guys have ended up haha
@atlas13 And to think: those dudes don’t even have their land legs yet! Haha.
AM WORKOUT (0400 wake up via alarm)
12 LABORS: STEALING THE MARES OF DIOMEDES
Tactical Barbell Operator Cycle 2, Week 2, Workout 4
MAIN WORK
SSB front squat
5x5x230
Log clean and strict press away
5x5x160+1 push press rep per set
NG weighted chins
5x5x40
ASSISTANCE
4 round circuit, 30 seconds each of
24kg KB swing
365lb SSB front rack hold
Dips
Standing ab wheel
Push ups
Lateral raise dropset
35x10, 35x5, 35x2.5, 35xEmpty Hands
BPA
4x25
Notes:
Got good sleep last night and woke up feeling ready to go, but as soon as I started warming up I was feeling wiped out. I think 3 nights in a row of TSD on top of yesterday’s ruck along with some low calories were starting to show. I actually got light headed on the first set of front squats, forcing me to breathe out and rebrace on the second rep, and the first set of log didn’t feel great. Thankfully, I didn’t black out on the log like I usually do when my head isn’t on right, and by the second set things were clicking again. Found some great depth and mobility and a few poppy cleans on the log, but press strength was still lacking. I’ll definitely be looking to eat up as I enter the final 3 weeks of comp prep.
Chins continue to feel strong, and my elbows/forearms are holding out well.
That conditioning assistance circuit at the end continues to prove valuable. Pairing the swings and SSB hold together was an unintended stroke of genius, as it really gets challenging at the end trying to hold that brace when I’m sucking wind from the cleans. Trying to focus on keeping the cleans explosive, and also not slacking too much during the dips and push ups.
Tang Soo Do was another solid workout last night. Got in some new partner drills alongside some of the usual activity.
Physique continues to show polish on the daily. Was very pumped after that conditioning circuit alongside the lateral raises.
