Notes: The SSB still swallows my soul. I'm out of practice with it and it finds all my weaknesses. Tough balancing act between it and the buffalo bar, which also has a habit of finding where I am weak. I'm pleased with how the heavy topset went. I'm really appreciating having 5s pro in this approach. Lunges are a good idea, but I need to go heavier.
Conditioning workout is still just a great one. One of my better bad ideas. Needs a name.
Going for a run with the Mrs later, then up early for training in the morning.
Dips 8xBW 8x30 8x55 8x80 9+4+4x105 (2 rep PR) w/immediate stripset of 2x80 4x55 5x30 5xBW +25 band pushdown
Meadows rows 100 1x24 (2 rep PR)
Poundstone curls 173xAxle
Notes: This went much better than expected. My hips are killing me these mornings, and I'm still dealing with pretty persistent headspins, but I crushed everything. PRs abound, and my belt is fitting much looser than it was at the start, so the fat loss is on point as well. I kept my TM the same here: I think having a PR to chase works better for me and is giving me some ammo to dig deep.
Thinking of doing a weighted vest walk later for some lower intensity conditioning. If weather is nice, I'll get a run in with the Mrs tomorrow.
Sunday, August 29, 2021
Training Log: Entry 2524
PM WORKOUT (1500)
20 seconds on/10 seconds off of the following
Round 1: Stone of steel to shoulder Round 2: 40k KB swings Round 3: Burpees
For 50 rounds
Notes: Still a solid circuit. Pushing the rounds gets punishing. Also knocked out all my daily work in the AM.
Training Log: Entry 2523
SATURDAY
AM WORKOUT (0300 wake up via alarm)
FAUST (Make a deal with the Devil…press)
100 devil preses w/50lbs
EMOM: 5 chins
28 rounds to completion
50 pull aparts
25 push downs
50 dips
20 standing ab wheel
40 reverse hypers
Tabata high handle trap bar pulls w/135lbs
Notes: Came up with Faust sometime yesterday after the deadlifts. Traditionally I do burpees the day after deads to avoid loading the body, and figured this would be close enough. I’ve had “100 devil presses” on my mind for a while, and this was a solid way to go about it. Very Kalsu-esque. Similar difficulty level, but it moves quicker. Think if I do it again, once the presses are done I might wrap it up with 100 burpees.
First 50 chins were strict. Remainder were done kipping. Kipping actually works better as far as the workout construction goes, but I wanted to include my daily work.
Did a make up Tang Soo Do class last night, since I was away during my normal time. Was invited to participate in the senior student class…but since this is martial arts, that meant it was teenagers vs adults. I at least got to show that the old man could keep up with the physical conditioning. Got to spar the instructor for a round. Threw several spinning back kicks. Ask me the last time I EVER did that. When the sparring rules are so restrictive, you start finding a use for some of the more interesting moves. That said, I’m still having a blast doing SOME kind of sparring. My conditioning shows itself. One round is about all these folks can manage. Biggest issue I have is “control”, as I really want to spar for real but I’m doing my best to hold back.
GIANT SET CIRCUIT (no rest between rounds) hyper-ab-dip
Reverse hypers 360 4x10
Standing ab wheel 4x5
Dips 2x13 2x12
20 chins
Kroc rows 115 1x19
Band pull aparts 50
Notes: Had some family drop in, so schedule was a little different than usual. I spent the whole morning with my head spinning feeling weak, then came in and crushed these deadlift sets, and then the workout was over and I was back to the head spins. Most likely a sign of low calories, but it's crazy how tuned in my body is to perform when the time comes. These were some of the strongest pulls I've had in a while. Belt is fitting loose again, and that's later in the day no less. I was just thinking about hitting a deload week and transitioning to SVR II before this, but now things are seeming to be moving solid again. Got a few days to think about it.
Working a 12 tomorrow and then a decent amount of downtime.
Thursday, August 26, 2021
Training Log: Entry 2521
AM WORKOUT (0300 wake up via alarm)
10 rounds of the following
8x225 front squats Rouge dogsled pushes (distance unknown, but consistent)
75 seconds rest between rounds
20 GHR sit ups 50 band pull aparts 25 band pushdowns
Tabata assault bike
Notes: Last workout before getting home, and this has become a bit of a tradition. Left calf cramped up pretty good on the 6th round. Dehydration has been an issue here. This was a solid lungbreaker.
Wednesday, August 25, 2021
Training Log: Entry 2520
AM WORKOUT (0330 wake up via alarm)
20 chins
GIANT SETS (press-chin-pull aparts)
Barbell Clean and push press away 5xBar 5x155 5x175 5x195 Clean and strict press each rep 10+5+5x155
15 rounds EMOM: Flip a tire, jump to the close side, jump across to the far side, jump off, flip the tire, jump to close, jump to far, jump off
5 solid minutes of the above without rest
Notes: We have a late start today, so I really pulled out all the stops. Still can't really push as hard in this environment, but this went well. I stole that conditioning workout from my buddy Will. The tires here aren't stupid heavy, but it was enough to get my heart going. Those 5 minutes at the end were the real money maker. Were I to do this again, I think I would just do that.
Going to do light conditioning today and walk to a place that does real killer Hawaiian BBQ.
Machine leg press Whole stack for 21 reps w/no lockout, then a bunch of dropset reps
20 GHRs 20 GHR sit ups
35lb KB lunges until I was done
Notes: Happy with how this went. 440 felt heavy, but I still had it in me. I'm underfed, underslept, not in my training space, dealing with elevation. Being able to produce these kinds of performances under these circumstances is pleasing. That being said, I may be at a point where I start introducing carbs pre squat/deadlift workouts: something I'll consider at least.
Glad I remembered to do lunges. It's been good keeping those in.
PM WORKOUT (1500)
As Many rounds As Possible in 20 minutes of
10 thrusters w/95lbs 10 burpee pull ups
Completed 7 rounds, and 7 thrusters into the 9th round.
Notes: Something I came up with playing with some new toys. Shoulders were melting down. Might be a bit too much for them with all the pressing, but this was still really taxing.
Monday, August 23, 2021
Training Log: Entry 2518
AM WORKOUT (0300 wake up via alarm/calf cramp)
20 chins
GIANT SETS (press-chin-pull apart)
Barbell clean and strict press away 5xBar 5x155 5x175 4+1x195 (from the rack) 13+3+3x155
Chins 6x5
Band pull aparts 6x20
High incline DB press Started with 95lbs, then rest paused down to 85 and 75, then stripset 60 and 45
Dips 50
Low cable rows Triple rest pause and then a dropset
Barbell curls 1x100
Tabata battle ropes
PM WORKOUT (1500)
107 burpee pull ups in 15 minutes
15 GHRs 20 GHR sit ups 40 BW reverse hypers
Tabata sledgehammer on tire
Notes: Real grab bag of stuff here. Using some things that I don't have access to at home and enjoying the novelty, and also contending with the elevation changes. Cleaning a barbell feels like cheating after using an axle for so much. I took 195 out of the rack because I was having some headspin issues. I might actually walk the TM back on this, despite my ego, and really crush some reps next cycle. Was feeling a great connection with my back on the cable rows. Curling a barbell doesn't compare to an axle at all. Resting with the barbell is resting: with the axle it's crucifixion.
The burpee pull ups were a great bit of conditioning. My rack is on the shorter side at home and a jump into a chin isn't very viable, but here I had a good set-up. I wasn't setting the world on fire with my speed, and had to take 2 small breaks to text the Mrs, but still ended up with me breathing hard and sweating lots. Always wanted to do that sledgehammer thing. It blew up my upper body pretty solid. Was the purpose of this whole thing, since I'm squatting tomorrow.
It's been so awesome traveling while LOSING weight. So much easier.
Notes: Someone reminded me I came up with this a little while back so I gave it another go. 5 thrusters, then 5 snatches per side, follow the pattern until done. Traveled today and am somewhere with higher elevation, so this was a fun challenge. I'm all settled, got a good supply of nutrition packed and should be squared away while I'm here. Good to have real gym access.
Saturday, August 21, 2021
Training Log: Entry 2516
AM WORKOUT (0300 wake up via alarm)
"Gut Check and a Half"
Took this
For the thrusters, I used a barbell with 95lbs. Whenever I try heavier DB thrusters, it all just goes into my lower back for some reason. Just can't get a decent rack.
But anyway, ran through the full WOD, then transitioned to 20lb DBs and a 4 point burpee (no push up, aka "squat thrust") and tried to do the whole thing again (this time with DB thrusters). Implemented a 40 minute cut off. Was on the 20th burpee when time ran out. Would have had more, but ran into some slight equipment issues with the DBs at first. Had to fiddle with them a touch.
This isn't as awful as Tower/Juarez/Kalsu, but it lives up to it's name all the same. The Devil presses are really the moneymaker, but the burpees at the end are just a slow death. I think I'm going to do a workout one day that is just devil presses for stupid high reps with the 50s, because they really are just something else.
Working a 12 today, then I travel tomorrow. Thankfully, I'll have access to that crossfit style gym this time, so now insane hotel room workouts necessary.
Friday, August 20, 2021
Training Log: Entry 2515
AM WORKOUT (0300 wake up via alarm)
Tower of Babel (225lb front squat, 5 six count burpees between sets)
1-2-3-4-5-6-7-8-7-6-5-4-3-2-1
Time: 22:30 (2:38 PR)
Transition immediately to daily work EMOM w/4 40KG kb swing buy in for 14 rounds (included plate stripping of previous workout)
2 minute rest
Tabata high handle trap bar pulls 135
Notes: It genuinely upsets me how effective this workout is, because it REALLY sucks. A 2 minute and 38 second PR is an awesome sign: definitely seeing progress. Blitzed through and spent less time feeling sorry for myself during the dips. After yesterday’s deadlift and carry work, going light on these seemed like the right call. Still going for the 8 rep minimum during the Tabata work at the end. My mind always says we’ll do some more, but I definitely take my body to a point where this is it.
Going to mow my front yard later today for some low impact stuff.
Got another 50 chins and pull aparts in between sets there
Axle shrugs against bands 1x112
GIANT SET CIRCUIT (no rest) hyper-abs-dips
Reverse hyper 410 5x8
Standing ab wheel 5x4
Dips 5x10+25 pushdowns at end
Axle rows against bands 12+4+4 DC rest pause
Notes: Pulling an axle remains soul draining, but it's good for you. I ended up falling forward on the 3rd rep of the first rest pause set and pulled it dead stop from there. Humid as hell in the garage: was like I went swimming afterwards. Decent back workout. Want to get in some conditioning a little later.
I'll be dropping out of the Sep strongman comp, as I got my third stripe in Tang Soo Do last night and will have belt testing on that day. Been awesome having this family activity.
I was a bad boy in Tang Soo Do last night. We were doing 1-step self defense drills. I get paired with the very senior student, because he's the only other man in the class and these drills can get a little physical. Since he's advanced, he gets to do drills I'm not trained in yet, so he's explaining to me how I'm supposed to attack him for him to drill his defense.
He says "Ok, for this next one, you're going to do get me in a hold from behind, like a standing rear-naked choke"
I go "OK!" It wasn't the deepest choke I ever sunk in my life, but I have a feeling he was not quite anticipating it. The instructor picked us up off the floor and explained to him the proper defense.
Got the critique that I'm too stiff. Been hearing that my whole training career. Hard to take the lifting out of me.
@tlgains I have played a LOT of video games, haha. It includes those. Most of my youth was spent playing video games.
@SkyzykS I genuinely feel a little bad how much my alpha male instincts kick in at moments like that, haha. I've been a good boy for the most part but every once in a while I feel a need to point out that belt color only means so much.
---
PM WORKOUT (1400)
"LAST CASTLE"
Carry 150lb keg
Do 6 KB snatches w/45lb bell
Carry keg
Do 10 swings
Do it for 26 rounds
Notes: Watch me engage in peace talks with a hornet around round 9. Otherwise, this remains absolutely brutal and an awesome way to make everything hurt.
But for some real new: got back from my physical. Blood pressure is 118/66. Resting heart rate is 52 after an energy drink and a deadlift workout.
Biggest news: LDL was 81! I've been off meds since October. The doc's words were "clearly your lifestyle changes are working". It's a total of a 119 point drop since last year. I'm just over the moon. It's been awesome to find balance between training, nutrition and living. And this was a reading taken AFTER a weight gain phase. I imagine it'd be even better at the end of this weight loss. HDL was 87, always awesome. Will have to view the full panel sometime to get the triglycerides.
Training Log: Entry 2513
WEDNESDAY
AM WORKOUT (0300 wake up via alarm)
25 Chins
GIANT SET (press-jump-chin-pull apart)
Axle clean and push press away
5xAxle
5x136
5x156
11x176
Axle clean each rep and strict press
22+3+5x136 (DC rest pause)
Box jumps
3x4
Chins (various grips)
4x6
Band pull aparts
4x10
Axle bench press
5xAxle
10x136
11+4+5x246 (DC rest pause)
Transition immediately to
50 dips (rest pause)
Transition immediately to lateral raise stripset
20x20lbs
20x10
20x5
20x2.5
20xEmpty Hands
70 second crucifix hold
Kroc rows 115
1x19
25 pushdowns
20 standing ab wheel
40 unloaded reverse hypers
Notes:Plate change rest on the giant sets. That clean each rep thing got pretty silly. Was turning into strict press Grace. Next time, I’ll enforce a “touch and go clean” to keep me honest, or use straps and do hang cleans. I saw Justin Harris use that approach in “project Super Heavyweight” and it seemed pretty legit. Still, got a crazy metabolic effort and a lot of press volume, so can’t be upset with that.
Bench PR’d by 2 reps. Beating the log book.
Push press is getting a little better. Still rough hitting this workout first thing.
Been meaning to document that my sleep has been real good recently. Feeling more normal.
PM WORKOUT
Axle Grace echo
30 reps: 2:48
15 reps: 1:38
7 reps: 0:35
Notes: It’s amazing how much I hate this workout for how short it is.
Tuesday, August 17, 2021
Training Log: Entry 2512
AM WORKOUT (1000)
GIANT SETS (jump-squat-row) plate change rest
Box jumps
3x4
Buffalo bar squat
5xBar
5x140
5x230
5x300
5x345
5x395
25x300
T-bar rows
10x100
4x10x150
GIANT SET CIRCUIT (hyper-abs-dips-belt squat) (no rest)
Reverse hyper 360
4x11
Standing ab wheel
4x5
Dips
2x13
2x12
Belt squats
3x15x200
STRIPSET
27x200
Reps of 175, 150, 125, 100, 75, 50, 25 and Axle, no lockout
Notes: Really finding what I need now. Good to dig in deep. Right call to move the widowmaker toward the middle of the workout, as I can give those belt squats hell too. Going to do something with the stone later.
LUNCHTIME WORKOUT
Mowed the lawn for 40 minutes, then did
20 seconds on/10 seconds Round 1: Stone of steel to shoulder Round 2: Chins
For 10 rounds
Notes: SoS shoulder just keeps being awesome. The chins got tough at the end, with all the pressure put on the bicep.
(4) High incline DB press w/90lbs 11+5+4(+5 w/Metal Catapult) DC rest pause
Dips 8xBW 8x30 8x55 8x80 6+3+3x130 DC rest pause w/immediate stripset of 2x105 3x80 3x55 5x30 6xBW +25 band pushdown
Meadows row 10x25lbs 10x50 10x75 23x100
Poundstone curls 172xAxle
Notes: Found that gear I was looking for. Was able to push hard on this workout and dig in. Came out with a very solid pump. Going to be traveling at the end of the month, so things are a little loosey goosey, especially with competitions up in the air, so I'm just throwing stuff at the wall and seeing what sticks. Been awesome rediscovering meadows rows: they really just hammer my back. Heavy dips are always a pleaser.
Came into this pretty out of my head and dizzy. Working 32 of the last 72 hours most likely had me dehydrated and poorly balanced as far as electrolytes go.
PM WORKOUT (1430)
52 minute weighted vest walk w/80lbs
Getting my blood lipids tomorrow, so gotta fast in the evening until the morning. Will pivot training to reflect.
Training Log: Entry 2510
SUNDAY
AM WORKOUT (0300 wake up via alarm)
“The Hills Have Eyes”
25 rounds of
10 40kg KB swings
10 20lb per hand devil’s presses
30 seconds rest between rounds
Completed in 48:40
Daily work to finish
Notes: Came up with a cute name here. This was riffed originally off of “Meat Eater II” from Tactical Barbell, which is 10 KB swings w/52lb bell and 10 burpees for 10 rounds with 60 seconds rest between rounds. When I swapped the burpees for Devil’s presses and upped the KB weight, I took to calling this “Cannibal Meat Eater”. Now it’s The Hills Have Eyes: if you turn your back on it, it’ll eat you, and you never have enough time to catch your breath.
This wasn’t as much of a nutkick as Kalsu or Tower of Babel, but was still pretty solid. I needed something with simple set up and execution and minimal load on my body. I can probably trim the rest times even shorter if I do it again.
Sweat was running in my eyes pretty bad at the end: did a lot of “eyes closed” presses. Good for body awareness I suppose.
Friday, August 13, 2021
Training Log: Entry 2509
AM WORKOUT (0300 wake up via alarm)
Tower of Babel (240 front squat, 5 six count burpees between sets)
1-2-3-4-5-6-7-8-7-6-5-4-3-2-1
Time: 28:00
Put away plates, transition immediately to
11 rounds EMOM daily work w/4 40kg KB swing buy in
Transition immediately to
Tabata high handle trap bar pulls w/135
Proceed directly to Valhalla, eat to recover from death in battle, then out the door to work
Notes: This honestly went better than I expected. Was on the fence about loading weight for the workout. 240 was challenging enough. Comically, I forgot to put collars on the bar and didn’t notice until the 5 rep set, which is a decent sign that my front squats are pretty level and controlled.
Those tabata trap bar lifts ate my lunch at the end. Was aiming for the Dan John 8 rep minimums ala tabata front squats at the end.
Set a PR in getting the daily work knocked out. I’m seeing the benefits of carrying less fatigue.
Going to mow my lawn when I get home for a little extra conditioning.
EDIT: Oh yeah, came up with 2 new ideas for conditioning workouts. One is combining the Tower with Juarez, calling it “Climb the Tower, escape through the valley”. Start it off like Tower, push too hard and get to a really high top rep, and then Juarez Valley your way out of it. So if you work up to 9, next set will be 1, then 8, then 2, etc etc.
Other idea was “stagger steps”. Reps would go 1-2-3-2-3-4-3-4-5-4-5-6 etc etc until you can’t go on. I don’t think I’d work BACK at that point, but just end at the high rep.
Thursday, August 12, 2021
Training Log: Entry 2508
AM WORKOUT (0550 wake up via dog) FASTED
100 KB swings w/40kg KB
PM WORKOUT (1400)
100 Chins (various grips, done between warm ups of deads)
Texas Deadlift Bar TnG deadlifts
5x135
5x225
1x295
5x370
5x425
5x480
16+6+6x370 (DC rest pause)
50 band pull aparts done between worksets
Axle shrugs against light bands
110
GIANT SET (hyper-abs-dips) 1 min rest between sets
Reverse hyper 360
4x10
Standing ab wheel
4x5
Dips
2x13
2x12
25 band pushdowns
KB rows
20x40kg
Notes: Kids first day of school, so schedule was a little bit of chaos. Not as much conditioning as usual. Was honestly pretty happy to get in the deadlift workout. Still not quite dialed in to this way of training and figuring out how things are going to work, but the effort was there. My topend strength has dipped a little, but my ability to fight is at an all time high, so even though 480 felt heavier than it should have, I got the 5 reps in clean, without pause.
Next time, I'm gonna go with some axle rows against bands instead of the KB rows, but I realized I had done kroc rows yesterday and didn't want to duplicate effort.
I work an 8 and 2 12s in the next 3 days, all early, so early wake ups ahead. Tower of Babel or something similar tomorrow, then maybe another conditioning day before starting the training cycle over again.
Dealing with a little bit of training ennui. Was just so dialed in and focused for 26 weeks, hard to back off like that. But that's honestly a good sign that I already want back in. This break will be good for me to reset.
Wednesday, August 11, 2021
Training Log: Entry 2507
AM WORKOUT (0515 wake up via dog)
Axle clean and push press away (sets of 10 chins and pull aparts between sets) 5xAxle 5x146 5x166 7x186
Log viper press (each rep from the floor) w/rest pause 10+4+4x150
Axle bench press w/rest pause 10+3+5x246
Immediately transition to 50 dips+25 pushdowns
Immediately transition to lateral raise dropset of 20x20lbs 20x10 20x5 20x2.5 20xEmpty hands 65 second crucifix hold
Kroc rows 115 1x21
PM WORKOUT (1600)
Axle Grace Echo
30 reps (2:37, 9 second lifetime PR WTF)
15 reps (1:38)
7 reps (0:35)
Details to follow, but that is nuts.
Notes: Unplanned morning workout. Had the day off but dog woke up early so I figured I'd squeeze it in before the family woke up. Hard to get into gear on the single set work: usually takes a few weeks for me to get my head straight on that. Found it on that final set of axle bench press. My push press still sucks quite a bit. Missed the clean the first time, and was too sweaty to save it with a continental, so took a minute rest to nail it. Just gotta commit. The log viper was about the right prescription. Wore the 13mm belt the first time, but went without it afterwards and it worked out better. Plan was to get in more straight set work on the bench, but time was the factor. Still sorting this out, but it's good enough for now.
So yeah, on the above, just moved crazy good. Another one of those didn't wanna do it, felt like I was moving slow, turned out I set a PR. So damn hot in the garage I couldn't see the timer while I was doing it: sweat kept getting in my eyes. Had to do the last few reps with one eye closed.
I'm undereating WAY too much. I'm too good at that. Need to watch for it. Although if I do end up getting down to goal weight quick, I can always maintain/gain coming into the comp, so that's cool too.
Found a back up if the Sep one falls through. It's in Nov and closer to home. Not quite the same events, but not an awful show.
Tuesday, August 10, 2021
Training Log: Entry 2506
AM WORKOUT (0300 wake up via alarm)
GIANT SET (jump-squat-row)
Box jumps
3x3
Buffalo Bar Squat
5xBar
5x140
5x230
5x325
5x370
5x415
T-bar row
10x100
10x125
3x10x150
SUPERSETS (hyper-squat) 1 minute rest
Reverse hyper 360
1x10
1x11
1x12
1x13
1x14
Belt squats
4x20x200
STRIPSET
20x200
10x175
10x150
Standing ab wheel while putting away plates
2x5
1x10
SSB squat 325lbs w/rest pause
10+5+5
SSB lunges 100lbs
1x30
Notes: Plate change rests for the mainwork until the topset, then 90 seconds rest. Still finding my way for now. That SSB widowmaker ate my lunch. Very detrained on the movement, and hitting it after that superset probably didn’t help. Felt very strong for the buffalo bar squat. Walkout is shaky, but the squat itself is dialed in. Going to do my best to keep jumps in my programming, and lunges too for that matter. Lotta good to be had from it.
It was like a sauna in the garage. There was still sweat in there from yesterday morning’s workout. Tons of humidity these days.
PM WORKOUT (1530)
20 seconds on/10 seconds off for 21 rounds
Round 1: Stone of steel to shoulder Round 2: 40kg KB swings Round 3: Burpees Repeat
Leisurely walk at 1800
Notes: Still a big fan of stone shouldering with the tabata protocol. Kept this short for my schedule's sake, but still intense. Still way too damn humid.
5 chins and 10 pull aparts in between sets of lots of stuff
Notes: Sorting out day 1 stuff. Thought this would go faster than DW but took about the same amount of time. Most likely plate changes factoring in there. Being a little leisurely between sets too: can definitely tighten it up. Totally kitchen sinking the assistance stuff there, but that’s how I roll. Biceps a little tender from the keg so kept weight away from the chins and just got in some light volume work. I had that 186lb clean just fine and then lost it and turned it into a SUPER ugly continental. Lost a lot of energy on it, so that topset of 5 was pretty slick. I ended up going up 10lbs on the my TMs from where I left off on BtM, but I’ll see if that remains viable. Still have a bit of a Jeckel and Hyde thing going on with training first thing in the morning vs later in the day.
Brought out the Meadows row handle in memory of John. Also reminded me how awesome the meadows row is in the first place. I think I may keep that on this day. It actually works out well, because now my landmine is set up for belt squats for tomorrow.
PM WORKOUT (1600)
40 thrusters w/135lbs
5:35
Notes: Pushed it a little harder. These still suck.
Sunday, August 8, 2021
Training Log: Entry 2504
AM WORKOUT (0610 wake up via dog) FASTED
100 KB swings w/40kg bell
Notes: Just needed to get the body moving. Lots of aches. Two new issues: jammed my ring finger on my left side real bad on the stone yesterday and it's swollen up good. Hard to take off my wedding ring. Fun fact: it's a titanium band, so if I ever dork up that finger real bad, I gotta cut off the finger rather than the ring. Other issue is I actually slept REAL well last night, so that I slept so hard my neck is stiff. Been a while since I pulled off that trick.
Realized an issue with my "clean every rep day" idea: my 0300 training times on early shifts are going to render that very much not viable. Way too much noise that early in the morning. Thinking I may make that a fixed implement log press day and do viper every rep instead. Also thinking that day is going to be the day I do axle benching as my follow up, meaning double supplemental work, but I won't tell Jim if you don't. Logic being that, since it's a day I'm doing leg drive based stuff, the bench can be my strict pressing for the day. Thinking 5x5 SSL for that.
As far as training maxes go, I'm actually thinking of picking up right where I left off on Building the Monolith. Since I'm wanting to take weights for max reps on the FSL sets, it gives me room to start getting into those 15-20 rep ranges.
I "cheated" and effectively started the new diet yesterday, rather than the traditional Monday. I've just been excited to NOT walk around feeling like the Michelin Man all the time. Stupidly easy swaps at the moment: stopped eating my dark chocolate, cut the butter out of breakfast, 3/4 of an avocado a day vs a full one, smaller spreads on nut butters, etc. I was nickel and diming my way UP, and now I can do the same down.
PM WORKOUT (1400)
20 rounds of bear hug keg carries in 21 minutes.
In between rounds Round 1: 10 chins Round 2: 10 dips Round 3: 8 reverse hypers Round 4: 4 standing ab wheels Repeat
90 second rest
3 laps with the keg bear hug/1 length done cross hold
Notes: Just wanted to get in the carries and daily work all in one. This sucked, but not as bad as when I throw in the KBs, so good to know. Neck still ached quite a bit, so was good to take things a little easy. Victory lap at the end was a good burnout.
Notes: Once again, thrusters and snatches are lethal. Great kickstart to the morning.
PM WORKOUT (1400)
41 rounds of 20 seconds on/10 seconds off with the following protocol
Every odd round: Stone of Steel to shoulder
Every even round: alternate between burpees for 1 round, then some aspect of daily work. Once I got through 50 chins, I did 50 dips, then 40 reverse hypers
So for example
Round 1: SoS
Round 2: Burpees
Round 3: SoS
Round 4: Chins
Round 5: SoS
Round 6: Burpees
Etc
Notes: SoS to shoulder under tabata timing continues to just be excellent. I average 2.5 shoulders per early round, which is to say I shoulder it twice and get it to my lap for a third before the timer runs out. Toward the end, I can barely beat the clock to get 2 in. The daily work allowed a bit more recovery, while burpees still suck, so again a kind of wave intensity approach.
Training Log: Entry 2502
FRIDAY
DEEP WATER INTERMEDIATE Week 6 Workout 5 (FINAL)
AM WORKOUT (0258 natural wake up)
Tower of Babel (225lb front squat w/5 six count burpees between sets)
1-2-3-4-5-6-7-8-9-8-7-6-5-4-3-2-1
Time: 32:20
Transition to
12 rounds EMOM daily work
Transition to
Belt squat stripset (no lockout/rest between sets)
34x150
5x125
5x100
5x75
5x50
5x25
5xAxle
Notes: With this being the final workout of the program and there being no reason to hold anything back, I pushed far into the tower today. 81 total reps of front squats, and boy did I feel them. This is another just plain magical workout. With the heatwave returning to the area I legitimately feel like I’m drying by the end of it.
Program write up coming soon. I am feeling the best I’ve felt in a LONG time. Not physically of course. In that regard, I’m absolutely at my limit. I have to take excederin after every workout now because of the exertion headaches and my caffeine intake is way up to help fight that off and I move like the Tin Man first thing in the morning. But psychologically, emotionally, “spiritually”, however you want to put it, I’m in the best space I’ve been in a LONG time. I feel like a college kid again. I’ve got an arrogant swagger about me. I constantly think about how absolutely indestructible I am. I am laser focused and dialed in. Just an absolute great spot to be in, and this happened the last time I ran Deep Water. Good lesson to learn.
I actually have a weekend this weekend. I’m gonna get in some keg carries and bodyweight conditioning stuff and start up the new program on Monday ideally.
Thursday, August 5, 2021
Training Log: Entry 2501
DEEP WATER INTERMEDIATE Week 6, Workout 4
AM WORKOUT (0525 wake up via alarm, 0635 workout)
Axle bench press 256 2x10 1x8
Axle close grip bench press 231 1x10 1x9 1x8
(3) Incline dumbbell bench 100s 3x7+immediate burnout set of dips
Notes: 2:00 between sets of benching and bodyweight work. Had a tight schedule this morning but managed to get in the bench workout. Was really motoring through and using rest times to set up for the next lift. That circuit I came up with for the PM work was solid. Worked up a decent sweat and got in some chins. Gonna build the tower tomorrow. Since I have nothing to really save myself for at this point, I'm thinking of pushing pretty far into it. Will see how it goes.
Wednesday, August 4, 2021
Training Log: Entry 2500
DEEP WATER INTERMEDIATE Week 6, Workout 3
AM WORKOUT (0300 wake up via alarm)
Chins (various grips)
3xF
Clean pulls 135
1x10
Power cleans 155 w/10 band pull aparts between sets
7x12
1x16
Axle shrugs against bands
1x108
Kroc rows 115
1x15
Notes: 4:00 between sets of 12, 5:00 before the set of 16. These were some of the best power cleans I’ve done, and also done while feeling just awful. It’s how I expect to feel at this point in the program after what I’ve put my body through. My hands are also a total horror show. This is the last “Deep Water” workout of Deep Water. Just benching and active recovery left. Schedule may be a little screwy for the next few days, but at this point it’s just cashing the check.
PM WORKOUT (1530)
16 rounds of 20 seconds on/10 seconds off intervals
Odd minute: stone of steel to shoulder Even minute: burpees
Notes: Still a killer combo. Good quick way to get the heart rate up. Back is tender and wasn't moving too quick on the stone.
Tuesday, August 3, 2021
Training Log: Entry 2499
DEEP WATER INTERMEDIATE Week 6, Workout 2
AM WORKOUT (0525 wake up via alarm, 0700 workout)
25 chins
Axle clean and strict press away 156
1x15
1x13
6x12
Transition immediately to 50 dips followed by lateral raise stripset of
20x20lbs
20x10
20x5
20x2.5
20xEmpty hands
55 second crucifix position hold
75 second rest
Superset circuit (no rest) hyper-abs
Reverse hyper 230
3x20
Standing ab wheel
3x7
75 second rest
Poundstone curls
171xAxle
Notes: 8:00 between first and second set, 5:00 for the rest. I was really shocked with how well this all went. Hip healed up real well over night, but still just feeling that general "hit by a bus" feeling that comes the day after the deads. Wanted 16 on that first set and really grinded for the 15th so just changed the plan slightly. Had to drop the axle and reclean it for the 100th rep, but that's a small concession for an otherwise awesome training session. Once again, it's crazy how the program just transforms you.
Lawn mowing, conditioning and a walk or run with the Mrs later this evening, then an early shift tomorrow. Not gonna lie: I'm feeling a little "let down" that the 6 month block is ended. I'm an institutionalized man: I don't know anything else. But change will do me good.
PM WORKOUT (1420)
30 thrusters w/135lbs
Time: 2:55 (3 second PR)
Notes: Mowed the lawn for 90 minutes too, and gonna run or go for a walk later. This seemed the right call. With tomorrow being Deep Water cleans, Grace Echo seemed like a bit too many cleans ahead of time. Just keep getting better at this. I think my focus on front squats in my conditioning has paid off.
Got in a 3 mile run with the Mrs this evening. Cardiovascular system was strong, but running muscles definitely not happy. Hip only seems to get mad after prolonged periods of sitting, so once again, if I stop moving I'll die. Got power cleans coming up in less than 7 hours.
Monday, August 2, 2021
Training Log: Entry 2498
DEEP WATER INTERMEDIATE Week 6, Workout 1
AM WORKOUT (0550 wake up via alarm, 0700 workout)
Texas deadlift bar deadlift 405lbs 5x12 1x11 (minor tweak of left lower lat/hip on the eccentric of the 11th rep_) 1x13 1x16
Box jumps (deadlift mats+45lb bumper) 5x10 w/60 seconds between sets
Reverse hyper 40
Standing ab wheel 10
Notes: Before I go much further, I am obligated to inform you that the state of California has determined I contain too much excellence and prolonged exposure could result in testosterone poisoning. Took 5 min between the first 7 sets of deads, then 8 minutes before the last one. Plan was 7x12, but feeling that slight tweak on the 6th set I knew the smarter move was to cut it a rep short, rest and see how I felt come the next set. I've had this tweak before: laterally I'm screwed, but linearly I'm still good, so I slowed the reps touch a touch and got the rest of it done. Had to take a dead stop break on the last two sets, but got the mission accomplished. And leading up to that, I was absolutely crushing sets of 12, whereas 2 weeks ago my 1 set of 12 was murder and I was drowning in the sets of 11. It's just amazing how transformative this process is.
Box jumps keep getting better: I need to be smart about keeping them in.
Cut the ab wheel reps short because it was triggering pain. Might use them to stretch out later.
With that, the hardest workout is done. Just need to ride it out from here. If I have to cut it short because of the tweak, I'm not going to lose any sleep over it (not that I have any sleep to lose), because this was what it was all building to.
PM WORKOUT (1400)
Buffalo bar squat 300lbs-chins-dips 10 5 15 time: 5:20
Notes: I can feel the hip on the walkout, but squatting is just fine, and clearly not slowed down. Still applying ice and moving around a bunch, but I know time is the ultimate healer. But I'm also going to apply quesadillas, due to their high concentration of amiño acids
