Man I’m jealous of the food you have haha 
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No need for envy dude: join in! World Carnivore month is in January, but you can get a head start.
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Operation MILO Nutritional SITREP
A banner day for gaining. Breakfast was my typical omelet with 1.2lbs of air fried flanken ribs with some beef liver.
For dinner, Valkryie was away so I took the kiddo out fancy to the Golden Corral.
First plate was steak, ham, roast beef, pot roast, chicken thigh and eggs. Second was steak, pot roast, pork steak and roast beef. Final plate was steak, roast beef, pot roast, pork steak and chicken thigh.
They definitely lost money on me tonight.
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AM WORKOUT (0900)
TACTIACL BARBELL MASS PROTOCOL GREY MAN
Operation MILO Cycle 1, Week 1, Workout 6
EMOM Stone of Steel over bar
Notes:
- 160lb stone, 50” bar. Alternating 4s on the odd minute and 3s on the even.
- Very solid workout. Taxed my conditioning just as I needed. Technique improved as time went on: was really getting my hands on top of the stone and getting good ROM.
- I came into this really sore and stiff. Thinking a week of sparring along with the hard training came to a head. The GHRs are most likely really doing me some good.
- Also got in a sparring class today. I got all the way to the finals this time, sparring against one of our more advanced students before squaring off against the Valkyrie. From there, we did king of the ring, and I went through a full rotation of our class. Played around with setting up combos to drop the guard and follow up with a sneaky round/hook kick.
- Keg carry weight yesterday was 206, and today was 207.5.
Operation MILO Nutritional SITREP
Breakfast was a pretty standard weekend of 2 omelets with 3 eggs, smoked chicken breast, beef tallow and swiss cheese alongside 4 pieces of beef bacon.
Dinner was a full rack of ribs and brisket from our favorite local BBQ place.
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@T3hPwnisher forgive me dropping in appropos of nothing, but can you make a common-sense recommendation?
I’m planning a WOD for tomorrow that goes something like this:
30 minutes, as many rounds as possible:
-half-mile run
-X (distance) sandbag carry (100 lbs).
Intuitively I have no sense of what an appropriate balance is between the runs and the carries. Like, 100 feet or a quarter mile, or somewhere in between?
(Edit to clarify: can you recommend a value of X?)
I’m thinking something like 800 feet but if you have a benchmark distance ratio I’d love to just adopt it and plug it in.
Thanks!
Hey man, happy to help.
How are you planning on carrying the sandbag? That changes things quite a bit. A shoulder carry is a different animal from a bear hug.
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Open to mixing up the holds, IE, round 1 bear hug, round 2 left shoulder, etc.
If it goes beyond 800 feet ish I’d likely want to swap the holds anyway…
Or if it’s all about maxing out rounds within the time limit, a shoulder carry is probably more conducive to speed, which gets to the intent of the wod…
Up for anything, the point is just to do something hard that can be measured and progressed in subsequent weeks.
An 800’ carry definitely makes you a different animal from me. I managed a 500’ carry in about 3:30 at my last comp with 150lbs and it took out a little chunk of my soul.
A real nasty way to approach this would be start with 100’ and add 100’ every round. You will take longer with the carries which gives you more “rest” for the run, and the runs will slow down to give you recovery for the carries.
Otherwise, 200’ is about as far as I would be comfortable for a set interval that isn’t a grind that slows down the run. MAYBE go 250’ because that’s about 1/10 of the running distance so it’s pleasing mathematically.
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Dude, I love it.
I’ll count mailboxes or driveways and add about 100’ per round. This is genius.
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I can smell the rotting carcass of the sacred cow you slaughtered in your recent blog post from here; fantastically written.
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@jdm135 Hell yeah brother! Always a delight to share a bad idea, haha.
@TrainForPain Thanks so much dude! It really comes down to that Eleanor Roosevelt quote “Great minds discuss ideas, average minds discuss events, small minds discuss people”. Just like how I kept lamenting how much people couldn’t recognize the kayfabe between Eddie Hall and Thor, it’s amazing how much people want to discuss influencers themselves vs at LEAST what it is they have to say.
AM WORKOUT (0353 natural wake up)
TACTICAL BARBELL MASS PROTOCOL GREY MAN
Operation MILO Cycle 2, Week 2, Workout 1
MAIN CLUSTER
Buffalo Bar Squat
4x6x320
Axle strict press from rack
4x6x153
SUPPLEMENTAL CLUSTER
(3) DB incline bench
4x10x65s
DB row
4x10x120
GHR
4x10x40lb vest
ASSISTANCE
GHR sit up
3x10
Lateral raise dropset
35x10, 35x5, 35x2.5, 35xEmpty hands
Band pull aparts
1x25
Chins throughout workout
Notes:
- 2 minutes rest on main cluster, 1 minute everywhere else
- Despite my knees feeling absolutely shot all weekend, they felt great come training time. Wondering if sparring was just a bit much on them. I felt my left one buckle during my belt test twice, so it may have just been difficult to catch up on recovery. I wasn’t pleased with the depth of my very first squat, but otherwise everything was where I needed it.
- Pressing strength was strong, and DB rows didn’t kick my butt nearly as much as usual.
- GHRs and GHR sit ups felt very strong today.
- Weighed in at 82.4kg this morning. I wasn’t sweating nearly as much during this workout, as we’re finally out of our heatwave, which means that weight is quite light compared to last week. Need to continue to push the nutrition. Last night was the carb up meal: a repeat of baked spaghetti, some local bread (3 ingredients: wheat, salt and yeast) fried in ghee and 5 of the Valkyrie’s cookies with raw local honey and a mug of fairlife. In truth, after my Golden Corral debauchery on Friday, my guts were pretty wrecked for the weekend, so maybe there’s something impacting things there.
- Keg carry weight yesterday was 208.5lbs
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Just dropping it here, for the sake of closure to the above for any future readers, the sandbag carry distance and increment strategy was pretty solid. See my log for details. 
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Operation MILO Nutritional SITREP
Breakfast for this week is going to be 15.25 ounces of brisket alongside 3 strips of “side pork”, which is something from my wife’s family farm. It’s basically uncured bacon, which, in turn, makes it basically pork belly. This, with beef liver and 3 whole eggs with 5 whites topped with ghee.
No photos of dinner, but it was 3 eggs and then a LOT of piedmontese 93% lean meatloaf, topped with ghee and some Chosen avacado oil based mayo.
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I am out of hearts, so I would like to type that your breakfast looks like it is befitting for He-Man. Though I think I would skip the liver. I am glad to see you cook yours. Something Liver King should have been doing all along.
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@Friedrich very much appreciate it dude. Liver can’t be skipped: total nutritional powerhouse. I’ve actually grown to enjoy it quite a bit, especially since I drag it through the melted ghee on top of my omelet. I feel like Brian’s issue was primarily one of dosage, but he was ultimately doing the things that got people talking about him, which the fact we’re doing it right now is proof that it worked. “There’s no such thing as bad publicity”, haha.
AM WORKOUT (0510 wake up via Valkyrie’s alarm)
TACTICAL BARBELL MASS PROTOCOL GREY MAN
Operation MILO Cycle 2, Week 2, Workout 2
“ROW ROW ROW YOUR BLOAT”
20 minute recovery row
Notes:
- Every week, the hardest part about this workout is not turning it into a barn burner. But, in turn, this is one of the biggest favors I do for myself, because I feel awesome afterwards.
- No real hip pain this time compared to previous. Didn’t quite have the output I normally do: felt like I was struggling to get my legs into it.
- We ended up getting in a 3 mile walk after dinner as a family last night, as the weather is getting much better. Keg carry was 210lbs. Tang Soo Do tonight: get to start learning my new hyung/form/kata with my new belt, so that will be exciting.
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Operation MILO Nutritional SITREP
Breakfast was the same as yesterday. Dinner was pulled pork with eggs. That amount of pulled pork was for the whole family, but I certainly had my fair share.
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AM WORKOUT (0353 natural wake up)
TACTICAL BARBELL MASS PROTOCOL GREY MAN
Operation MILO Cycle 2, Week 2, Workout 3
MAIN CLUSTER
Axle bench press
5x6x231
(2) Texas Deadlift Bar Mat pulls
12+3+3x440/200kg
SUPPLEMENTAL CLUSTER
Lever belt squat
4x10x212.5
Dips/axle curl superset
4x10x57.5/71 (had to rest pause final rep of final set of dips)
ASSISTANCE
Reverse hyper/standing ab wheel superset
3x15x320/3x10
Band pull aparts
1x75
Chins throughout workout
Notes:
- The mat pulls were interesting today. I felt very strong for them during the warm ups, but also just plain didn’t want to do them. It was the same with the chins. Pulling anything just wasn’t going with my psychology today. I had a great performance on them, but I also cut the follow on sets short for the sake of not digging too deep into my recovery well. This was a hard pull, and as much as I don’t want to create a negative feedback loop, if I were to call my shots, THIS workout today would be the one where I got the most out of the cycle, and next week’s workout, where I pull from the floor, would be the one where I go to pull and find nothing there. Tends to happen once per cycle and sort of act as a natural deload, but it sucks when it ends up being the floor pull. We’ll see how it goes.
- Keg carry was 211lbs yesterday. I actually tripped and fell while carrying it, landing on the keg, bruising my hip and getting some road rash on my elbows. I was concerned it was going to impact my pulls, but no issue.
- Tang Soo Do wasn’t much of a workout last night. We’re learning new material, so it’s moving slow. Be more of that today as well. The Valkyrie was crowned the Dojang sparring champ of the month, with my kiddo in second place by 3 points, so that was awesome.
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I’m stealing this for when I’m able to hold a Sandbag again!
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I know, but I just cannot do it. In fact I run by the liver at the meat counter. Maybe, however, juuuust maybe, I will pick up a package, soak it in milk, fry it with onions, give it a try for the first time in 50 years, and report. You are right, there is no such thing as bad publicity.
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@freshyfresh Hell yeah brother! I remember doing something similar during my “Viking Raid” WOD. It’s a nasty trick.
@Friedrich Another approach is to grind it in with some beef to make burgers/tacos/chorizo. The latter is especially effective; the spices mask the metallic taste.
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