Sorry to hear that brother. Your log is always the best to check in on to see how much harder I should be working! I hope you heal up and get another shot at a Heavy.

Do you typically take a week off between training blocks or do you use the easy weeks as recovery?

I do Operator with 5 sets for the main lifts and 3 sets of an accessory (Day 1 curls, Day 2 static holds, Day 3 deadlifts). I personally find that it works really well (added 15lbs to my bench and 20 to my squat in the last block) and doesn't appear to affect my conditioning sessions. Definitely nee...

WallBilly pretty much nailed it. Your quads are always going to be the first things to go. Any leg focused SE and HIC are going to be your bread and butter. Lunges, squats, split squats.

With respect to the elbow pain, I've found that throwing bicep curls back into the mix really helps. I started getting elbow pain from pullups and benching that wasn't going away. Did some research and found that this can be a common problem when the tricep and bicep become imbalanced. I started doi...

Had a buddy who read "Extreme Ownership" by Jocko Willink and Leif Babin. Said it was really good.

Well that doesn't make any sense to me. You'll be hard pressed to find any conditioning system that doesn't require intense effort over 10-15 seconds... I mean a squat set alone takes more time than that.

Personally, my HR goes over 150 without much effort. So, for LSS I try to keep mine under 160, which is still a really easy pace for me and satisfies the "talk test". I gravitate more towards the, if you're jogging and it feels like you could sustain that pace easily for multiple hours the...

Operator + Black Week 4: Tuesday 02/21/17 Squat = 175x3x5 BP = 155x3x5 Pullups = BW 5,5,5 DL = 215x1x5 Wednesday 02/22//17 HIC: Fast 5 on Treadmill (28 min) Thursday 02/23/17 Squat = 175x3x5 BP = 155x3x5 Pullups = BW 5,5,5 DL = 215x1x5 Saturday 02/25/17 HIC: Meateater II 10 rounds - 10x40lb KB Swin...

I generally try to get my bench press and pullups in first to warm up my shoulders for back squats. Flexibility issues here. Although I often switch the order up based on equipment availability. Not really a big deal.

No worries man. I'm constantly going back to sections to read them. The books are really jam packed with info.