Training Log: Entry 2353

AM WORKOUT (0445 wake up via dog)

FASTED

100 six count burpees
6:31

50 min 80lb weighted vest hill walks

Notes: Not a PR for time on burpees, but a PR for unbroken set of 70. Given 2 previous conditioning PRs this week and doing this fasted first thing in the morning the day after BBB squats, it's insane.  Got in the walk since it was so damn early.  Forgot that this was usually the day I did my front squat burpees, but my schedule is all jacked up anyway.  Thinking I'll bench Monday, deadlift Tuesday, then front squat/burpee Wed. I start early shifts on Monday, so that might work well.

Abs were crisper this morning than they've been for a while.  Still getting that "cheat meal refeed" effect, which I'd say is a good sign that nutrition is in the right place.  Also a sign that I most likely COULD get away with a little bit of carb manipulation, but as I try to find this "performance/health/lifestyle" balance I honestly prefer just keeping carbs stupidly low for the majority of my time so that, when the time comes to have a night out with the Mrs I can just enjoy myself.  Last night was probably the most "human" I've felt since the summer.

 Training Log: Entry 2352

AM WORKOUT (0500 wake up via dog)

CIRCUITS (squat-row) plate change rest between sets

Buffalo bar squat
5xBar
5x140
5x235
5x310
5x355
5x400

T-bar row 150
5x10

SUPERSETS (squat-hyper) 2 minutes rest between sets

Buffalo bar squat 310
5x10

Reverse hyper 410
5x10

50 dips
25 pushdowns
50 pull aparts

Belt squat stripset (no rest between sets)
29x150
5x125
5x100
6x75
6x50
6x25
6xAxle

20 standing ab wheel

Notes: Crushed it.  With this being a first thing in the morning workout, I'm amped.  400 felt heavy as hell, but it moved.  I'm in an interesting place with this program, as my short range conditioning is the best it's been in probably ever, so the BBB sets really aren't terribly challenging, but the 5s pro looms over me.  I'm all reps and no singles these days.   That said, I can't get too cocky, as this is just the 3s week and I still have the 1s week ahead of me.  And I like to remind myself as I rack the bar on the 5th set that, were this Deep Water, I'd only be halfway done.

Plan to run Fran later today to get in my 50 chins and get some restoration going to my legs.  

Employing some flexibility with the diet again today.  Since I plan to eat a VERY high fat dinner (with lots of saturated fats from not great sources), I cut out my "thou shalts" just for today.  Went egg whites instead of whole eggs, turkey bacon instead of beef, no butter, no avocado.  Plan to cut out the chocolate and nuts as well, stick with just lean protein sources until dinner, then gorge and call it a day.  Kinda Jamie Lewis "Apex Predator" but not really.

LUNCHTIME WORKOUT

Fran+ (95lb thrusters, strict chins)

21

15

9 (4:29, 15 second PR)

5 (5:14, 25 second PR)

Notes: Absolutely motored through this. Firing on all cylinders.  Especially funny given the light nutrition today in anticipation of tonight's gorge.

 Training Log: Entry 2351

AM WORKOUT (0700, 0515 wake up via dog)

CIRCUITS (chin-press) rest long enough to change plates

Weighted chins 55lbs
50 reps total

Axle press
5xAxle
5x66
5x136
5x156
5x176

SUPERSETS (press-row) 90 seconds rest between sets

Axle clean and press away 136
5x10

Axle rows 136
5x10

75lb DB incline bench stripset (no rest between sets)
(3) 1x15
(3) 1x4 w/reactive slingshot
(3) 1x3 w/Metal Catapult
(Flat) 1x5
Dips 1x8+4+3 w/rest pause
25 band pushdowns

35 more dips

CIRCUIT (raise-pull apart) no rest between sets

Plate lateral raise
3x10x10lbs
2x10x5lbs

Band pull aparts
5x10

CONDITIONING

Tabata boxing rounds on BAS

Notes: Another day without blacking out on the press.  Biggest victory.  I liked how this day rolled out.  Cleaning the first rep of the press added a slight element of challenge, and then once the press was done I'd just drop the axle to the floor and immediately start rowing it.  Good way to make light weight feel heavy.  

Forgot to log yesterday, but I've continued my tradition of listening to "The Downward Spiral" while starting a new program.  Today ran all the way to the end of the CD, to give perspective on training time.

Plan to hit Grace later today, since my axle is already loaded to 136.  Date night tomorrow: plan on a huge burger and a lot of walking.

LUNCHTIME WORKOUT

Axle Grace

3:30 (5 second PR)

Notes: One of those workouts where I didn't want to do it, spent a few minutes looking at my shoes, and then ended up smashing it.  I imagine I was primed from pressing earlier in the day.  Cool to be seeing progress.  Also realized my schedule is borked and I haven't done my 100 burpees, so I think those will feature on Sunday.

 Training Log: Entry 2350

BBB Beefcake Workout 1

AM WORKOUT (0700, 0515 wake up via dog)

GIANT SETS (chin-dead-neck): resting long enough to change plates

Chins (various grips)
5x20

Texas Power Bar Deadlifts (touch and go)
5x135
5x205
5x275
5x365
5x420
5x470

Neck harness 55
5 sets

SUPERSETS (dead-dip) 2 minutes rest between sets

TPB Deads TnG 365
5x10

Weighted dips 55
5x10

Axle rows against bands: rest long enough to strip plates off deadlift bar
4x10

Axle shrugs against bands
1x50

Band face pulls
1x100

Notes: First day of BBB Beefcake, and, of course, I'm gonna add WAY too much assistance work to it.  So long as I do the main and supplemental work and the minimum RX assistance, I'm good with that, and can scale down as needed.  Going with Power bar on the 3s week.  Last time I've deadlifted with one was most likely at a strongman comp.  Stiff, but not as terrible as an axle.

It took a while for me to "come alive" during this workout, but on the second set of the BBB sets something woke up and I started ripping the weight off the floor.  Was pretty cool.  I think all this consistent work is gonna bring back the deadlifter in me.

Plan to hit some tabata trap bar sets later for conditioning.

Breakfast this morning was 3 cage free organic eggs mixed with 1/4 of an avocado and some grassfed butter, a "keto waffle" stick, and a 6oz grass fed piedmontese sirloin steak.  And, of course, an energy drink.

Got a photo of my starting condition.  No idea on bodyweight (thanks dogs), but at least I can document physique.

 Training Log: Entry 2349

AM WORKOUT (0500 wake up via dog)

FASTED

5 round circuit of
10 chins (various grips)
4 standing ab wheel
10 dips
8 BW reverse hyper

25 pushdowns
50 pull aparts

BREAKFAST

Juarez Valley front squats 225 (100kg) superset w/5 six count burpees
8
1
7
2
6
3
5
4

Time: 13:25

SSB squats stripset
42x185
13x135

Notes: Think this is gonna be the last deload workout: just champing at the bit to get to the program.  Hip still a little buggy from falling on it, so I upped the weight on the Juarez valley to remove any expectations and make the workout shorter.  Meant I had some more gas in me for the SSB squats, so I went all out.  

PM WORKOUT (1400)

45 min 80lb weighted vest hill walk

Notes: Had a bit of free time, so did some light conditioning and got some sun.  Got the garage set up for tomorrow's deadlift workout.  Really excited to get started.

 Training Log: Entry 2348

AM WORKOUT (0700) Post Night Shift

5 round circuit (no rest)

Incline DB bench 75 for 10 (start at upright, drop incline 1 notch each round)

10 chins

10 dips

4 standing ab wheel

10 chins (no typo: double the chins on this)

8 reverse hypers

Time: 21:30

(2) Incline DB bench stripset

14x75

7x75 w/reactive slingshot

6x75 w/Metal Catapult

9 push ups

25 pushdowns

50 pull aparts

Poundstone curls

151xAxle

CONDITIONING

Tabata boxing rounds on the BAS

Notes: Bench press deload, so got cute with the assistance and daily work.  Decent enough circuit: got in the volume I wanted.  Going to get in a run today, as the weather is decent and I'm due for one.  Should also help me stay awake all day.

LUNCHTIME WORKOUT 

5 mile run

Notes: Felt like I was running in sand.  Lungs are strong, running muscles are weak.  They'll come back.  I slipped and fell in the parking lot at work coming home, so my hip was a little buggy on the run.  Lotta ice out today too, so I had to carefully navigate things.

Got some 92% dark chocolate that I want to start including in my diet.  Originally I was packing Snickers minis and dark Reese's thin cups for work snacks, and though yummy, I figured I could do better.

 Training Log: Entry 2347

SATURDAY

PM WORKOUT (1600)

100 six count burpees

6:08 (11 second PR)

Notes: Got to 65 without stopping. The secret is: it sucks and I hate it. Like running. That said, I do think there’s a proficiency element to it, as I’m doing a TON of burpees these days. As I get faster, they’re definitely sloppier, and I’m basically slamming my stomach into the floor and rebounding as my “push up”, but also I don’t give a f**k about form on burpees: just so long as they suck.

Caught a full body glimpse of myself in the mirror getting ready for work, and I’m happy to report my posterior chain has returned. No joke: at the end of my fat loss, my glutes has effectively vanished and hamstrings were pretty sad. 30 GHRs a day have paid off for sure, along with more food, and I imagine the squat protocol I was following up until recently got me big quick in a hurry.

In that regard, feeling strong again. Despite the dogs, I’m sleeping well WHEN I sleep, appetite is coming back, and I’m excited about things again. Of course, the inevitable question is “does this mean my LDL has creeped up again”, but I’m confident enough in the lifestyle changes I’ve made to imagine I’ve found the middle ground on this. Case in point: I brought a seafood medley salad to work today, whereas back in the day it woulda been beef or gyro meat mixed with cauliflower tater tots (more of those “good bad decisions” I was making).

SUNDAY

PM WORKOUT (1500)

Axle Grace

3:36

Notes: Last thing I wanted to do, but it went really well. Only 1 second above my previous PR, and given the circumstances, that’s awesome. I had to shovel some heavy wet snow for about 30-45 minutes before this, and I’m all sleep borked from my 12 hour night shift. Got the daily work in too.

Nutritionally, I’m happy with what happened today. I had a pot roast for a big midday meal, which is a semi-tradition we’re starting to implement (the big meal, not necessarily a pot roast) on a weekend day. It was piedmontese beef, not grassfed, but still high quality. It had more saturated fats than what I usually eat, so I cut out my eggs, grassfed beef and butter today to compensate. With that, my psyche was at peace, and I made sure to still get in my monounsaturated fats from my macadamia nuts and avocado. It’s still that weird blend of eating for health and eating for performance, which is what is appealing to me about Mountain Dog. The dieter in me would think “you got enough fats: you don’t need to eat the avocado and nuts”, but I remember that I’m eating them for the specific fats: not just for calories from fat. And then I also have to keep my eyes on the fact that putting on weight is the goal. I’m pleased with the decisions I’m making.

The pot roast itself turned out AMAZING. Piedmonstese is weird because it’s so lean yet ALSO so tender. Breaks all the rules. Even my wife, who isn’t a big pot roast fan, liked it, and my kid, who is VERY much a meat snob, enjoyed it when we mixed it in some mac n cheese, which I think is just awesome. Lotta places around here do “brisket mac n cheese”, which is a great invention.

Training wise, I’m excited about BBB Beefcake, and being excited about something is something I haven’t had in a while, so that’s awesome. Still liking the idea of axle on 5s week, power bar on 3s and deadlift bar on 1s for the deadlift, buffalo bar for 5s and 3s with SSB for 1s on the squat, and axle and log playing around on the press. Also considering cleaning each set during the press, and possibly even cleaning each rep depending on how easy the weeks are. Still going to aim for the 20 minute cap though.

MONDAY

PM WORKOUT (1400)

Fran+ (95lb thrusters, strict chins)

21

15

9 (5:11)

5 (6:12)

5 round circuit of

10 dips

8 BW hypers

5 95lb thrusters

4 standing ab wheel

25 pushdowns

50 pull aparts

30 GHRs

Notes: Didn’t want to spent too much time away from the Mrs during my 12 hours downtime, so went quick on this one. Threw the thrusters into the circuit as a way to keep the heart rate up, as I went straight from Fran into the circuit. This is shaping up well enough as a deload week. Going to do some DB pressing tomorrow, the front squat burpee thing the next day, and then most likely jump into BBB Beefcake after that.

Piedmontese hot dogs for dinner tonight. Had mine on keto friendly buns, with sugar free ketchup and some mustard, just to make it as “traditional” as possible. They’re a great product. Cooked them up on my smokeless indoor grill. I’m honestly just having fun playing around with food and cooking at this point: it’s like a whole new element to the equation for me to dive into. Got the thumbs up from the Mrs and the Kiddo on the hot dogs, so we’ll feature them more in the future.

Also got my stainless steel shaker bottle and “berserker” t-shirt from a viking based supplement company. Will take photos at some point.

Finished Comprehensive Performance Nutrition 1 and 2 by Justin Harris over the past 2 days. Great reads. The second one was a little too sciency and talked a lot about drugs, which wasn’t too valuable for me, but it ALSO had some of the best bits of just basic wisdom in it too. Highly recommend kindle reads.

 Training Log: Entry 2346

AM WORKOUT (0410 wake up via dog)

CIRCUITS (chin-neck-chin-ab-repeat) no rest between sets

Chins (various grips)
115 reps over 10 sets

Neck harness 55lbs
5 sets

Standing ab wheel
5x4

Axle rows against light bands: 1 min between sets
4x14
1x13

Axle shrugs against light bands
1x70

Kroc rows 115
1x19

Band pull aparts
1x80

Reverse hypers
1x40

Dips (rest pause)
31-11-8 w/25 band pushdowns at end

30 GHRs

Notes: Deload deadlift workout.  Got a solid back pump.  Dog got up stupid early, but I start 3 12 hour night shifts today, so this will give me a chance to get in a nap this afternoon.  Well timed deload week all things considered.  Hips are a little achey from the vipers yesterday, so most likely going to stick with burpees vs KBs for conditioning.

 Training Log: Entry 2345

AM WORKOUT (0700)

CIRCUIT (chin-press) plate rest between sets until topset

Weighted chins (various grips) 55lbs
1x9
4x8
1x7

Axle strict press
5xAxle
5x66
5x141
5x161
5x181

GIANT SETS (press-raise-pull) 90 second rests between sets

Axle strict press 161
5x5

10 plate lateral raise
5x11

Band pull apart
5x15

(3) High Incline DB press 75s dropset (no rest between sets)
1x17
1x4 w/reactive slingshot
1x5 w/metal catapult
1x7 flat bench
1x7 BW dips
1x25 band pushdowns

43 more dips w/rest pause

CONDITIONING

Tabata Rounds on BAS

Notes: Another press workout without blacking out.  It's frustrating how slowly I need to move on the topset to make that happen, but I imagine it's getting me strong to be so in control of the movement.  The 5x5s were just right, and the assistance work pumped me up real solid.  I've got confidence in my TMs moving into BBB Beefcake next cycle.  Plan to hit log viper Grace later today.

LUNCHTIME WORKOUT

Log viper Grace (135lbs)

5:43 (61 second PR)

Notes: Really got after it on this one.  Got through the first 15 reps without pause in 1:51.  Since it's a deload for deads tomorrow, was willing to put my lower back through a little hell with this.  

 Training Log: Entry 2434

AM WORKOUT (0700, 0500 wake up via dog)

Juarez Valley Front squats of 205 w/5 six count burpees between sets

11

1

10

2

9

3

8

4

7

5

6

Time: 19:40 (4 second PR)

5 round circuit of

10 chins (various grips)

4 standing ab wheel

10 dips

8 BW reverse hypers

25 pushdowns

50 pull aparts

SSB squat stripset

30x185

15x135

30 GHRs

Notes: No gameplan coming into this and went by feel.  Belt was snug today but topset didn't feel as strong as I woulda liked, so went for a time PR vs weight or reps.  I fought hard for those 4 seconds.  Upper body was surprisingly sore during the burpees; wonder if that's Fran showing.

LOTS of breathing between reps on that set of 30 for the SSB.  One of the benefits of that bar.

 Training Log: Entry 2433

AM WORKOUT POST NIGHTSHIFT (0700)

CIRCUITS (squat-row) Plate change rest between sets until last set

Buffalo bar Squat

5xBar

5x140

5x230

5x325

5x365

5x410

T-bar rows 150

5x10

Superset (squat-hyper) 2:00 rest between sets

Buffalo bar squat 365

5x5

Reverse hyper 410

2x10

3x9

20 standing ab wheels

Belt squat stripset

31x150

5x125

5x100

5x75

4x50

4x25

5xAxle

50 dips

25 pushdowns

50 pull aparts

2 hour break

Fran+ (95lb thrusters, strict chins)

21

15

9 (5:06)

5 (5:58)

Notes: Happy with how squats went.  One of the benefits of training post night shift is that even though it's "early", my joints are all lubed up and I feel fluid.  I tend to have a pretty solid bloat from a full night of eating as well.  Felt strong.  Fran wasn't any PRs, but again, thrusters were as smooth as ever.  Staying awake all day so I can sleep tonight and reset my clock.

 Training Log: Entry 2432

SUNDAY

AM WORKOUT (0450 wake up via dog)

CIRCUITS (chin-neck): no rest between movements

Rest paused chins for 6 sets for a total of 160 reps using every grip imaginable

Neck harness 55lbs

5 sets

Standing ab wheel

1x20

Axle rows against light bands: 1 min rest between sets

3x14

2x13

Axle shrugs against light bands

1x65

Kroc rows 115

1x20

Band pull aparts

1x75

Bodyweight reverse hyper

1x40

AM WORKOUT PART II (1030)

Texas Deadlift Bar Deadlift (touch and go)

5x135

5x205

5x385

5x435

5x485

SUPERSETS (dead-dip) 2 min rest between sets

TDL deadlift (touch and go) 435

5x5

Weighted dips 55

5x10

Tabata KB swings 45 (switching between 2 arm and 1 arm each round)

PM WORKOUT 1500

5 minute plank

Notes: Starting 3 night shifts in a row today. Dog got me up early so I knocked out all the assistance work, because I didn’t want to wake up the house by deadlifting. Got an incredibly back pump with those chins and the rows were very on point today. Kroc rows are getting harder now that I’m focusing on pulling those shoulder blades together at the top.

Deads went awesome. The SSL week is definitely the most taxing on me as far as the lower body stuff goes, and it’s what drives me to keep up the nutrition, which is good. Real sense of victory when I’m done, and dread leading up to it. Kept the dip superset because it’s just a plain ol’ nasty superset.

Hit the plank for no particular reason. Woke up from a nap getting ready for my shift and it sounded like an idea.

 Training Log: Entry 2431

AM WORKOUT (0430 wake up via dog)

SUPERSETS (chin-press): plate change rest between sets

Weighted chins (all sorts of grips)

2x9

6x8

Axle strict press 

5xAxle

5x66

5x121

5x141

5x161

GIANT SETS (press-raise-pull) 1 min between sets

Axle strict press 121

5x10

10lb plate lateral raise

3x11

2x10

Band pull aparts

5x10

(3)Incline 75lb DB press dropset (no rest between sets)

1x14

1x5 w/reactive slingshot

1x4 w/Metal Catapult

1x7 flat bench

1x7 BW dips

25 band pushdowns 

43 more dips in between sets of standing ab wheel and reverse hyper

Tabata rounds on BAS

30 GHRs

Notes: Blood pressure seems to keep improving: getting further and further from blacking out.  Short rests as this day remains easy enough, but I'm able to slaughter myself on the DB incline to compensate.  I dig how I can get the full day's worth of press assistance work done that way.  May get in some conditioning later, but it may just be snow shoveling as well.

 Training Log: Entry 2430

AM WORKOUT (0600 wake up via dog) FASTED

5 round circuit of
10 chins
4 standing ab wheel
10 dips
8 reverse hypers

25 pushdowns
50 pull aparts
30 GHRs

PM WORKOUT (1300)

Juarez Valley front squats 205 w/5 six count burpees between sets
11
1
10
2
9
3
9
4
7
5
6

Time: 19:44

SSB squat stripset
24x185
20x135

PM WORKOUT II (1730)
Tabata KB swings 45lbs

Notes: Woke up this morning and training was the absolute last thing I wanted to do.  Got the circuit in just to get the blood flowing.  Slept the latest I had in a while, but it was pretty poor.  Once again: the dogs continue to be the x-factor.  Time away from them had me sleeping less but with better quality sleep.

Juarez Valley squats came post Chinese buffet/Mongolian grill.  Had a solid bloat going, but moving fast seemed a poor strategy, so pushed for more reps.  

I haven't had a day off in a while, but it'll most likely be a while yet.  Schedule remains crazy.  Good to be back home though.

 Training Log: Entry 2429

AM WORKOUT (0345 natural wake up)

30 GHRs

SUPERSETS (squat-chin): rest long enough to change plates

Barbell squat
5xBar
5x135
5x225
5x280
5x325
5x365

Ring chins
5x10

BBB squats (90 seconds rest between sets)
5x10x280

20 GHR sit ups

Plate selectable machine leg press dropset (dropping 3-4 plates per set, no lockout)
13xWhole stack
4
6
7
7
50

Dips
32+10+8 (25 tricep pushdowns at end) w/rest pause

70lb KB swing/band pull apart circuit (no rest between sets)
5x10

Tabata assault bike

Notes: Really pleased with those 90 second rests between BBB sets.  I knew my kid was going to call me that morning before school to talk and if I didn't move quick things were gonna get tricky, so it inspired me to get it done.  Barbell is still easier than buffalo bar.  The leg press was gnarly enough.  Coulda pushed past the 50, but question of value added, especially with me wanting to get in some Juarez valley in the near future.  Got in daily work through a variety of other approaches, and made this once again a very "SVR" kinda day.

 Training Log: Entry 2428

AM WORKOUT (0345 natural wake up)

SUPERSETS (chin-bench): plate rests for main work, 1 minute for BBB

Chins (various grips)
11x10

Barbell bench press 
5xBar
5x135
5x185
5x210
5x240
5x10x185 (pause reps on last 4 reps of last set)

Very high incline DB bench dropset
10x75s
7x50
12x25
15x15
50x5

Band pull apart
2x25

Poundstone curls w/45lb barbell
1x100

Dips rest pause
30+12+8

Cable tricep pushdowns
1x25

30 GHRs
20 GHR sit ups
40 reverse hypers

Tabata battle ropes

Notes: Had a little more time this morning, so got in all the daily work and some conditioning as well.  Flew through the bench work: barbell just feels too easy.  Short rests helped.  Definitely need to remember more pause reps as I go along: always an easy way to add some difficulty.  

Dropset was solid.  I may remember that super lightweight burnout for the future.  Got a lot of blood into the shoulders.

Those poundstones with the barbell were a different animal.  Glad I could make the transition that way.  Lends credit to my ideal that I can add some weight to the axle soon.

LUNCHTIME WORKOUT

Walked half a mile to get some awesome Hawaiian BBQ

Sat down outside and ate it quickly but still got to savor it.  

Walked a half mile back to my room, found out the cleaning staff hadn't been by yet.  Since I've been eating a lot of canned chicken, riced cauliflower, eggs and tuna my room trash smells like a petting zoo on a sweltering Alabama summer day for animals that live on diets of laxatives, so I decided to go out and walk some more while I waited for the crew to come through.  Got in about 1.5 hours of walking that way.  In total, left my room at 1100 and got back right around 1400.

Listened to half of this Justin Harris podcast 

Justin is another one of those dudes that I claim as my spirit animal.  Lots of good quotes, like how bodybuilding is 95% eating meat and rice every 3 hours, how the specifics of training aren't important, how being dumb is an asset in bodybuilding, etc.  Most interesting bit I found was about "building metabolism", as I'm fairly certain it's what's happening to me right now.  Basically it was about coming out of a hard diet phase and just adding calories until you start putting on weight.  Idea being that you can reset your BMR to a higher set point so that, when you DO want to drop weight, you have room to maneuver to do so.  If your BMR is 6000 calories and you want to created a 1000 calorie deficit to lose 2lbs of fat a week, that means eating 5000 calories.  If it's 1900, that's eating 900 calories.  One is far more sustainable than the other.  I keep adding to my calorie intake and don't seem to be putting on weight, so I imagine I'm doing just this, which bodes well.  

 Training Log: Entry 2427

AM WORKOUT (0315 wake up via alarm)

SUPERSETS (deads-chins): Plate change rests through main work, 1 minute rest on BBB sets

Barbell deadlift
5x135
5x225
5x330
5x385
5x435
5x10x330

Ring chins
6x10
5x8
4x5

Cable rows 1 minute rest
5x12

Shrug machine
55 reps

Kroc rows 130
1x13

Band pull aparts
1x50

Dips
32+10+8 (rest pause)

25 band pushdowns

Notes: Still feeling out of my element training in a commercial gym with a mask on, and it reflects in the chins, but considering I've been running this day with an axle up until this point the barbell made it easy mode.  Kept rests short to make it worse, and it allowed the training day to work.  Going to get in the rest of the daily work and some conditioning later.

Kept weight light on the cable rows and just focused on the squeeze, like I've been doing with the axle rows.  Seems to be having a good effect.

PM WORKOUT (1430)

30 GHRs
20 GHR sit ups
40 bodyweight reverse hypers (done off the GHR)

Tabata KB swings w/70lb bell

Tabata assault bike

Notes: Finished up the daily work and played with the new toys.  Swings with the 70lb bell are a different animal.  I built a swing handle that I don't ever use: I may need to break it back out sometime.  Legs were dead for the assault bike. 

Feeling a bit on the low side.  Genuinely wonder if going without red meat is at play.  I may get some grain fed while I'm out just to get in some manner of iron.

PM WORKOUT PART II (2000)

100 six count burpees

7:27

Notes: Got a new PR of 56 without stopping and then felt like the world hit me.  Actually googled and found out that there is a 1300' elevation difference between where I'm at and where I'm from, which explains a lot of how I've been feeling so "off".  However, getting some steak in me for dinner also seemed to help, so maybe a few factors at play.  Training a lot, but those 100 burpees tend to speed up my recovery after deadlift day.

 Training Log: Entry 2426

AM WORKOUT (0315 wake up via alarm)

30 GHRs

SUPERSETS (chins-press) Rest long enough to change plates

Chins

20 overhand

15 rings

15 rings

Barbell strict press

5xBar

5x130

5x150

7x170 superset w/25 pull aparts

15x130 superset w/25 pull aparts

20 GHR sit ups

SUPERSETS (press-row) 1 minute rest between sets

DB flat bench 100s

1x10

1x8

1x7

1x8

DROPSET

8x100

8x60

13x20

DB rows 100

5x6

Dips

30+10+10 (rest pause)

25 pushdowns

PM WORKOUT (1500)

Grace WOD w/barbell 

4:15

Paul Carter lateral raise protocol

20x15lbs

15x20

10x25

3 min rest

10x25

15x20

20x15

Tabata battle ropes

Tabata assault bike

Notes: Holy cow this is a lot of stuff.  I'm at my work trip location gym and hours are early, so I woke up and got done what I could.  Think travel and poor nutrition showed, because I was dragging on chins.  Pressing a barbell feels weird after so much time with an axle.  Topset was underwhelming, back widowmaker was solid.  It just now dawns on me that Jim allows rest pausing to get to 15-20 reps and I shoulda used that.  Doh.  Next time.

Oh yeah, I had to train in a mask, so that was interesting.

DB benches were all occupied, so called an audible and went with flat bench.  Answered the mail.  

Squeezed in daily work where I could.

Grace sucked with a mask on, and the bar bounced all over the place (tore my shin up pretty good) so it make the time suck a bit.  But I got my shoulders jacked up.  Then that lateral raise thing actually worked really well: something I liked from Paul's approach.  Finishing off with the battle ropes totally blew up my shoulders.

Breakfast this morning was 3 organic cage free eggs cooked in my microwave egg cooker, ahi tuna, 6 macadamia nuts and 1/4 of an avocado.  Pretty pleased with that.

 Training Log: Entry 2425

AM WORKOUT (0450 wake up via dog)

Juarez Valley front squats 185 w/5 six count burpees between sets
10
1
9
2
8
3
7
4
6
5

Time: 17:44 (6 second PR)

5 round circuit of
10 chins
4 standing ab wheel
10 dips
8 BW reverse hypers

25 band pushdowns
50 band pull aparts

SSB squat stripset
20x185
20x135

Notes: Getting in one last workout before travel.  Got the worst hamstring cramp of my life yesterday, so I was curious how this was going to go.  Decided to aim for a time PR vs adding reps, which is what I dig about this workout: lots of room for variability.  Was actually cramping a LOT yesterday: abs and calves primarily.  Still salting the hell out of everything.  

Weighed 184.4 in the evening, so weight dropped.  Saw veins in my pecs too.  Caught myself undereating at dinner after those 2 hours of shoveling.  I'm most likely going to drop weight with this trip as well, which is just going to mean a redoubling of efforts upon my return.  I'm at least FEELING a lot better with the addition of fats into my diet, and I keep adding more and more from more varied sources, so I'll ride that out as long as I can.

 Training Log: Entry 2424

AM WORKOUT (0530 wake up via dog)

WARM-UP CIRCUIT: Squat-row (no rest except for topsets)

T-bar rows 150
5x10

Buffalo bar Squat
5xBar
5x140
5x230
5x300
5x345
7x390
16x300

SUPERSET (squat-hyper) 60 seconds rest

Belt squat 150
1x22
1x18
1x29
STRIPSET
20x150
5x125
4x100
4x75
4x50
5x25

Reverse hyper 410
4x10

Dips
32+9+9 (rest pause)
25 band pushdowns after last set

Standing ab wheel
3x7

Notes: Got it done before the family got up on the weekend: always the goal.  Wanted 8 on that topset, but bar was sliding down pretty fierce and this seemed like the safer call.  The widowmaker set was redeeming: stumbled away from it feeling pretty accomplished.  This was another "SVR-y" workout: actually did full body assistance and everything. Got the rest of the daily work in, and plan is shovel snow for conditioning, with a potential for a short session of something as well.  Packing up to leave for tomorrow, which will then have lots of weird workouts I'm sure.

 Training Log: Entry 2423

AM WORKOUT (0645) Post Night Shift

SUPERSETS (Chin-bench)

Chins (underhand)
1x24
1x13
1x12
1x10
2x12
1x12+5 rest pause

Axle bench press
5xAxle
5x66
5x136
5x186
5x211
8x256
17x196

Band pull aparts (done between last 2 sets of bench)
2x25

SUPERSETS (bench-row) 75 seconds between sets

(4) High incline DB bench 75s
5x10 (final set burnout w/25 band pushdowns)

DB rows 115
5x7

Poundstone curls
149xAxle

Tabata rounds on the BAS

30 GHRs

Notes: Only rested long enough to change plates until the final 2 sets of bench, then 2 minutes between sets.  Accidentally used 5s week percentages until the topset, and then it dawned on me that it was lighter than the last time I did it.  Blame it on the night shift brain.  Just means the workup was lighter, but thankfully caught it when it mattered.  Entire upper body was cramping on the set-up: most likely dehydration from work.  

Incline bench was really strong.  I'm most likely adapting to the movement.  Poundstone curls rocked.  

Snapped a post curl pump photo

Gaining some weight.  Slowly but surely

 Training Log: Entry 2422

THURSDAY

PM WORKOUT 1 (1600)

Stone of steel to shoulder for 30 reps

6:27

PM WORKOUT 2 (2100)

Fran+ (95lb thruster w/strict chins)

21

15

9 (4:47, 16 second PR)

5 (5:39, 19 second PR)

Tabata KB swings w/45lb bell

Notes: Final day of nights for this rotation, just getting the body moving through space. The thrusters continue to prove quite tonic, especially after deads. Will bench in the morning, stay up all day, and try to get nutrition sorted. Cleaning out my water bottle was a game changer: no longer having the GI issues I was encountering. I’m excited, as that means I can start ABSORBING the nutrients I’ve been intaking.

 Training Log: Entry 2421

AM WORKOUT (0645) POST NIGHT SHIFT

GIANT SETS (neck-dead-chin)

Neck harness 55lbs
5 sets

High handle trap bar lifts
5x135
5x225
5x315
5x430
5x495
14x555 (10lb PR previous cycle)
20x430

Chins (various grips)
27
15
12
11
15
4+4+4+4 rest pause

Axle rows against light bands (1 minute rest between sets)
3x14
1x13
1x12

Axle shrugs against light bands
1x62

Kroc rows 115
1x18

Band pull aparts
1x50

Notes: This was an awesome workout, and very much unexpected given the circumstances.  I keep digging deeper and finding more on that PR set each cycle.  Proof of concept for sure.  On the Kroc rows, I keep discovering more and more tweaks that make it "make sense".  This time I really focused on pulling my shoulder blades together at the top.  Made it extra gnarly.  Arm is really sore from vaccine.  ROM is restricted.

PM WORKOUT (2100)

100 six count burpees

6:27 (17 second PR)

Notes: Got through the first 55 without stopping. Perhaps my goal will be to eventually get through all 100 without pausing. It’s becoming a lung breaker, which is what I endeavor for. Always fascinating how, the better you get at this stuff, the more it sucks. Running is similar: you get faster at running, so runs don’t last as long, but they suck more while you do them.

My nutrition continues to be confusing as f**k with all the schedule changes. Having the “thou shalts” has been helpful at least. I’m getting in my eggs, beef, butter, avocado and macadamia nuts every day.

 Training Log: Entry 2420

AM WORKOUT (0645)

SUPERSETS (chins-press)

Weighted chins (various grips) 55lbs

3x9

3x8

Axle strict press

5xAxle

5x66

5x136

5x156

5x176

GIANT SETS (press-raise-pull) 90 seconds rest

Axle strict press 155

5x5

Plate lateral raise 10s

3x11

2x10

Band pull aparts

5x15

(3) High Incline DB bench 75s stripset

1x15

1x5 w/reactive slingshot

1x4 w/Metal Catapult

6 BW dips

6 push ups

25 band pressdowns

Dip rest pause

21+12+9+3

Post workout shake

Tabata rounds on BAS

30 GHRs

20 standing ab wheel

40 reverse hypers

Notes: Only rested long enough to change plates for the main work, with a 90 second rest before the final set.  Flew through this workout.  No blackouts again, so that's boding well, but came close.  AMRAPs were definitely the culprit, as I was racing my own consciousness to get in more reps.  With a predefined rep goal, I can take my time.  First full cycle of SVR II complete with this, and I'll be starting it up tomorrow after working a night shift.  3 in a row this time, so now bad, starting today.  

Plan is to hit log viper grace a little later, and maybe get in some KB snatch or trap bar tabata work.  Or both.

AM WORKOUT PART II (1000)

Log viper Grace

6:44

Notes: Viper press remains an awesome movement, and since tomorrow is trap bar lifting I was willing to subject my lower back to a little more trauma than usual.  Gassed me solid, bruises on the belly: still got some strongman in me.

 Training Log: Entry 2419

AM WORKOUT (0700)

Juarez Valley Front Squats 205 w/5 six count burpees in between

10

1

9

2

8

3

7

4

6

5

Time: 17:50

50 band pull aparts

5 round circuit of 

10 chins

4 standing ab wheel

10 dips

8 reverse hypers

SSB squat stripset

20x185

15x135

25 band pushdowns

Notes: Added 20lbs to the bar and cut the reps down.  Time was right about where I started when at 185.  This just continues to kick butt, and floors me decent.  Got in a daily work circuit while my heart rate was up, because why not.  I owe some GHRs and maybe a short run later.

I'm taking to calling my dietary approach "Deep Mountain", although maybe "Dog Water" would have great comedic approach.  If I was running DC training, it' could be "Dogg Water".  Either way, breakfast was 3 organic cage free eggs mixed with 3oz of 93% lean grass fed ground beef, topped with grass fed butter, fat free cheese, and 1/4 of an avocado.  Fantastic training fuel

I do wish John would write more, because I wanna read more about his approach.

PM WORKOUT (1430)

80lb weighted vest hill walking

40 minutes

Notes: Just looked for hills around the neighborhood and walked up and down.  It's about 30 degrees out.  Brisk and enjoyable.

Got round 1 of the COVID vaccine before that.  Curious to see any impact.