Training Log: Entry 2614
AM WORKOUT (0640) FASTED
12 rounds of burpees over bar at 20 seconds on/10 seconds off
PM WORKOUT (1500)
Start with 1 KB cluster 45lb bells and 10 chins, then 2 and 9, repeat until numbers reversed, then work back down the KB clusters with 10 KB cluster and 1 dip, 9 and 2, until numbers reversed
Training Log: Entry 2613
BUILDING THE MONOLITH Week 3, Workout...5?
AM WORKOUT (0620 natural wake up) FASTED
10 rounds of burpees over bar using 20 seconds on/10 seconds off
AM WORKOUT II (1000)
60 DB rows w/105lbs in 4:15
Poundstone curls
188xAxle
PM WORKOUT (1330)
Axle bench press
5xAxle
5x226
5x256
5x286
4x286
3x5x276
Texas deadlift bar touch and go deadlifts
5x135
5x225
5x315
5x405
5x455
3x5x500
CONDITIONING
Stone of Steel (135lb) to shoulder and KB (45lb) cluster ladder up to 5
LATER
2 mile walk with dog
Notes: In between all that was various daily work. Just kinda active all day. Bench fell apart, so I set it back 2 cycles and finished up. It's been a struggle to come to terms with how weak all my pressing has become, and my deadlifting for that matter. My squat is sky-rocketing, so I'll ride that high as long as I can. Was quite proud of the effort I put into the deads: definitely blew out a ton of blood vessels.
That little conditioning workout was a burner: happy with how it worked. Definitely a solid skeleton to play with. Easy enough to take it to 10 sometime.
At my kid's Tang Soo Do class I found out I got invited to join the advanced class. I'm a bit torn, because this was supposed to be a family activity and this is clearly separating me from them, but my wife is excited about it. I'd still be able to do a class with her once a week and then do the advanced on my own. I'm finding myself getting drawn back in again, which is cool.
I need to eat more. There's 3 weeks left, I'm in the home stretch, and I'm simultaneously setting PRs everywhere and having the wheels fall off at the same time.
Training Log: Entry 2612
AM WORKOUT (0625 natural wake up) FASTED
21 KB clusters w/45lbs
21 chins
15 clusters
15 chins
9 clusters
9 chins
Time: 9:46
Notes: Fran with some modifications. Good way to start the day and get the systems firing. My traps are, predictably, very sore, but my hamstring feels good. Interestingly enough, the thing that hurt the most immediately post my 365 rep set was my feet. They were in agony. I remember Jamie Lewis mentioning something to the same effect for his 30 minute overhead press challenge. Funny that.
Planning on making this another conditioning day and then hitting deads tomorrow. We're thinking of walking around the zoo a bit today, and after that maybe the Tower will call to me.
PM WORKOUT
"GARDEN OF EDEN"
Front squats of 225lbs/100kg with 5 burpees between sets
17 (3 rep PR)-1-2-3-4-5-6-7-8-7-6-5-4-3-2-1
Daily work
2 mile walk with the dog
Notes: "Garden of Eden" because you eat from the Tree of the Knowledge of Good and Evil first, commit your sin, and from there are damned to the tower. Topset was an easy PR: I'm getting stronger. Especially when you consider I'm doing this workout the day after doing 365 reps with 135 on the trap bar, and after walking around the zoo all day, on a belly full of chinese buffet food.
Surprisingly, I still think the original Tower is more challenging, but this was nice for a change of pace. But it might also just be that my conditioning has reach so much "other worldly" that I can't really find the challenge I need. Log Kalsu will fix that, but didn't want to do that before deads. I'm finding ways to make the prowler break me as well.
Training Log: Entry 2611
Started the morning off with tabata burpees over bar, had 1.5 cinamon rolls, then did 365 reps of 135lbs of high handle trap bar pulls
Because traditions.
Actually got to get in a round of sparring last night. I'm using SO many spin kicks these days because of the limited ruleset, but that's good for my flexibility and mobility. Trying to focus on working angles rather than coming straight on. One of the biggest issues is having to remember which techniques I've been officially taught and sparring at "my level". On the plus side, the instructor considers me something of a threat at least, because he clowned the other students while offering me a solid challenge.
We got to work the wavemasters prior to that. One drill was 30 seconds, hands only, flurry of blows. Apparently I was shaking the whole Dojang. We also did a minute of mixed hands and kicks. My whole body is pretty stiff after that. I need to work the BAS more. Power is there, but, in turn, my body isn't used to exploding like that.
In that regard, the burpees over bar in the morning as SUPER restorative.
Training Log: Entry 2610
BUILDING THE MONOLITH Week 3, Workout 1
AM WORKOUT (0305 natural wake up)
Chins
100 total
Box jumps
3x3
Buffalo Bar Squat
5xBar
5x140
5x230
5x350
5x390
5x5x435
Axle clean and strict press away
5x151
5x171
5x191
11+4+5x151 (rest pause)
Band pull aparts
5x20
Dips
200 total
Lateral raises
80x5lbs
40 reverse hypers w/50lbs
20 standing ab wheels
25 pushdowns
POST WORKOUT SHAKE
CONDITIONING
Tabata bear complexes w/95lbs
Notes: All over the place with this workout. I wanted to take my time since it was the heaviest day, so I got the first 40 chins out of the way before even getting on the shoes. Then I set up the box and got in some jumps and chins before finally getting around to setting up the axle for cleans. At that point, I ran giant sets of jump-squat-chin-press until I needed to use the plates I set up on the box, so then it was squat-chin-press until I did all the presses, then squat-chin until squat worksets. For chins, I was doing alternating sets of 12 and 13 to get to numbers ending in 5, and finished up with a set of 15 to get my 100.
On the set of squats before the worksets started, I pulled something in my right hamstring. I know exactly what I did wrong; took the eccentrics too fast. I was trying to move quicker on the set to convince my body that the weight was light, but I should know by now that quick eccentrics always hurt my hamstrings. It made the 5x5 after that very interesting, as I had to take the first rep VERY slow to ensure things loaded properly. Extra time under tension is awesome.
After I racked the bar for the final set of squats, I paced around the gym saying the f-word a lot. My right forearm was in agony. Took a while for it to play nice again. 200 dips seemed to help.
On the presses, I was able get the weight off the floor without much issue for the heaviest set, but the weight went forward on me around rep 3 and fighting to regroove it forced me to have to rack between reps 4 and 5. On the plus side, taking the axle out of the rack demonstrated to me that I can get a much stronger position coming out of the rack compared to off the floor, which explains discrepancies in numbers beyond simple fatigue.
Went with bear complexes for conditioning because I wanted to force the hamstring through ROM. One of the things I've learned over time: if you baby it, it becomes a baby. I have to keep it from shortening up.
All this to say, I will get up at 0300, eat a keto waffle with some sunbutter, break myself on my warm-up sets and still crush my squats, do 200 dips, and run through a conditioning circuit, because f**k everything.
Full day of activity ahead, to include sparring night at Tang Soo Do.
Took a photo of the bar loaded up for squats, because it's awesome
PM WORKOUT (1500)
Keg Grace
2:20 (15 second PR)
Notes: I don't even have words for how crazy this is getting.
Still got Tang Soo Do later tonight. Hamstring is buggy but clearly functional.
Training Log: Entry 2609
BUILDING THE MONOLITH Week 2, Workout 6
AM WORKOUT (0317 natural wake up) FASTED
“BREAKING THE LAW”
18 rounds in 52.5 minutes
Notes: Just gonna explain this one. This is a prowler workout. I have the prowler loaded with 90lbs on one end, and 60 paces away are my 45lb kettlebells.
Odd round: Run to KBs, do 5 front squats, run back to prowler, low handle push it to the bells, then backwards drag it back to start.
Even round: Run to KBs, do 5 clusters, run back to prowler, low handle push it to bells, high handle push back to start
So why the cute name? Because in the middle of round 7, the cops rolled up on me. They’re were more than cool about the whole thing, considering I was shirtless in a high school parking lot in sub freezing weather pushing a prowler.
Exchange went like this
Me, delirious with prowler flu, trying to remember what time it was to render a proper time of day greeting “gasp, wheeze, Mornin’ Officer”
“Good morning…I THOUGHT that was what you were doing, but I had to come and verify just to be sure.”
“I appreciate you doing that.”-followed by me staring at him with dead sunken eyes.
“That looks like hard work!”
“Yup”
Awkward silence as I wonder if I should just keep pushing to signify that the exchange is over. Finally he says
“Well I’ll let you get back to it”
“Have a good morning”-finish up the high handle push
I figured it was a matter of time. I am SO glad I had my sweat pants on instead of my usual blue rehband shorts…
PM WORKOUTS
Closed the Captains of Crush #2 for a few dozen sets of 4, the 1 for 22 reps, and then walked for 50 minutes with an 80lb vest in the evening.
Kiddo and I have a big day planned tomorrow, to include a trampoline park, lunch at the Golden Corral (their choice) and mini-golfing, kicking off with a 2 mile walk with our dog. I'm gonna Crushing BtM Week 3 workout 1 in the AM. Looking at the squat weights with zero fear: excitement instead on destroying them. My mind is right.
Training Log: Entry 2608
BUILDING THE MONOLITH Week 2, Workout 5
AM WORKOUT (0308 natural wake up)
Log viper press 130lbs
1x50
GIANT SET (chin-squat-pull)
Weighted chins 85lbs
5x5
Buffalo Bar Squats
5xBar
5x140
5x230
5x300
5x350
5x390
Band pul aparts
5x20
Axle shrugs agains tbands
65 against short average bands, drop immediately to 35 against light bands
Buffalo bar squat
50x230lbs
Death
Rebirth
50 dips
25 pushdowns
40 reverse hypers with 50lbs
20 standing ab wheels
Neck harness
Neck Curls
21 GHRs
POST WORKOUT SHAKE
CONDITIONING
10 minutes of the following circuit
1 KB cluster w/45lb bells
1 KB swing w/40kg bell
Each round, add 1 to the cluster and 2 to the swing
Finished 15 swings and rep 5 of 8 of the clusters. Solid finisher.
Notes: I was thinking to myself "I already cleaned every rep off the floor last time: how can I make this week worse?" Doing all the press work in one set was the solution. It also makes this workout SO much faster. It was honestly my legs giving me the most trouble on those vipers, which had me concerned come time for the widowmaker. I told myself the lie that all I needed to do was 40, as that would match my previous PR accomplished at a heavier bodyweight. Had to sail through the first 30 to give myself a chance, and once I was there I knew I wasn't going to be satisfied with 40.
This was the first tim I legit felt like I was going to vomit from straight bar squats. The SSB has done that to me before, but not the buffalo bar. Whereas last week I was upset because I knew I had more reps in me, this week I'm content. Yeah, I probably could have kept going...but I didn't need to.
Holy F**K this workout is anabolic. Go do you 50 log vipers and 50 squats and a bunch of junk in between. That conditioning circuit at the end was pretty dandy too.
We took some family Christmas photos yesterday and I hit a new physique milestone: I looked jacked in an oversized Christmas sweater. 'tis the season for weight gain: I could not have timed it better. Thanksgiving coming up on Thurs and I'm amped.
Doing so much cooking in my ninja. Had a salmon wrap today that was amazing. When I get more downtime I want to lay out my eating strategy for gaining, but I just keep adding more stuff to my meals that are SO easy to take away when the time comes.
I'm feeling the Super Squats bug...And then I realized I squatted 230 for 50 reps and I wonder what kind of absolutely stupid weight I'd need to use for that program...
Training Log: Entry 2607
AM WORKOUT FASTED (0615 wake up via dog)
30 minute 80lb weighted vest walk w/dog
BREAKFAST
Tabata burpees over bar
PM WORKOUT (1330)
GHOSTS AND GOBLINS
Came up with the name while I was putting on my shoes and giggled the whole time. You put on your armor, go get hit, go put your armor back on, rinse and repeat, and it goes on FOREVER, and no matter what, you die.
Starts off with 5 rounds of
10 chins
4 standing ab wheels
10 dips
8 reverse hypers w/50lbs
With armor between every movement, then
2x25 pull aparts
1x25 pushdowns
Then 10x5 burpees
STILL doing Armor between sets.
The burpee and armor superset is the star of the show. Whenever I need to blow myself out, that's going to be what I do. The daily work portion was more just answering the mail.
Training Log: Entry 2606
AM WORKOUT (0545 wake up via dog) FASTED
2 mile 80lb weighted vest walk.
Notes: Not a bad start to the weekend. May have been able to sleep more, but schedule is pretty packed and getting the dog walked early relieved some of that. Still have deads and bench today. My plan for a cheat meal didn’t really unfold. By the time I got to dinner, all I wanted was meat, so I got wings again. I think I need to start actually doing a cheat meal at breakfast if I’m going to start implementing them, because by the time dinner rolls around, I’m so full of nutrient rich foods that I just plain don’t have any hunger in me and the idea of eating something I enjoy doesn’t manifest because I just plain don’t want to eat. Interesting development.
AM WORKOUT II (0900)
Tabata burpees over bar
24 GHRs
PM WORKOUT (1330)
BUILDING THE MONOLITH Week 2, Workout 2
Axle touch and go deadlifts
5x136
5x226
5x346
5x396
3x5x451
Swiss Bar bench press
5x125 (super close grip)
5x195 (close grip)
5x225 (close grip)
5x5x255 (normal grip)
20 standing ab wheels
DB rows 105
1x55 in 3:40
Poundstone curls
187xAxle
Reverse hyper 180
1x40
Chins
Dips
Pull aparts
Notes: Supersetted the deads and bench until I ran out of deads, then finished out the benching. With the axle loaded to the very ends, I had to really control the deads, which added an element of suck to it. Since my axle was occupied, I went with swiss bar benching, because barbell benching is lame and I'm so bad at swiss bar benching that it's a challenge in and of itself. Unracking it still sucks and it's especially brutal to bench with. I'd love it if I didn't hate it.
The rows are some of the most taxing parts of this workout. The curls are always gnarly.
Got in the rest of my daily work.
Wanted to share what my box squat box rig looks like these days
Training Log: Entry 2605
BUILDING THE MONOLITH Week 2, Workout 2
AM WORKOUT (0345 wake up via alarm) FASTED
1+hr weighted vest walk w/80lbs
Notes: Solid on the misery index. It was 30 degrees at the end of the walk, winds were high, had minimal layers (hat and gloves are key though) and listened to a VERY dry podcast on metabolism through it all.
This did take a good amount out of me as a result. Got back inside, had a protein drink and knocked out some of my daily work but getting through all of it wasn’t in the cards. Will finish it out later.
Want to get in a decent cheat-ish meal today. Deads tomorrow: plan is to slow eccentric them with a dead stop each rep to make it more challenging while using the power bar. Going to compress my schedule a bit so that my trap bar deathset falls on Thanksgiving. Also have plans to do all 50 reps of pressing in one shot for the 3rd lifting workout of this week. Lots of ways to make things challenging.
Training Log: Entry 2604
BUILDING THE MONOLITH Week 2, Workout 1
AM WORKOUT (0307 natural wake up, approx 4 hours of sleep)
Box Jumps (highest yet)
5x3
Chins (various grips)
1x21
3x11
1x13
3x11
Buffalo bar squats
5xBar
5x140
5x230
5x300
5x350
5x5x390 (1 min rest between sets, total time 13 minutes)
Axle clean and strict press away
5x130
5x150
5x170
17+4+4x130 (rest pause, clean each new set from floor)
Band pull aparts
2x50
Dips
200 Total, finish and transition immediately to 75 lateral raises w/5lb plates
25 pushdowns
40 revrse hypers w/50lbs
20 standing ab wheels
18 GHRs
Neck bridges
SECOND BREAKFAST
CONDITIONING
10 KB clusters w/45lbs-1 swing w/40kg, then 9 clusters and 2 swings, etc until numbers reversed.
Notes: I'll break this one down. Started off with giant sets of jump-squat-chin-press. Did that until I ran out of presses, then continued until I got to the worksets of the squat. At that point, cut out the jumps and did supersets of squat and chin with 1 minute rest between sets. When I ran out of chins, I did sets of 15 on dips instead. So in that regard, I blitzed through the squat work today, which was awesome: always trying to find a way to make this middle week tough.
Rest pausing went well on he press. Always a good approach. Happy to have slotted in those lateral raises. My box jumps are getting awesome. I took a photo of how I have my "box" set up that I'll upload later.
That conditioning circuit is a burner. I came up with it as I was making my protein shake, just trying to think of SOMETHING to do that didn't have too much overhead in it, since I still plan to hit up Keg Grace at the end of the day today.
Appetite is through the roof.
PM WORKOUT (1700)
Keg Grace.
2:35 (4 second PR)
1830
2 mile. 80lb weighted vest walk with dog
Notes: These PRs are pretty nuts, but I am going to keep riding them out. More pain tolerance at this point
Training Log: Entry 2603
BUILDING THE MONOLITH WEEK 1 Workout 6…or 7
AM WORKOUT (0340 Natural wakeup)
Tower of Babel w/225lb front squats
1-2-3-4-5-6-7-8-9-8-7-6-5-4-3-2-1
Time: 34:32
Transition immediately to Daily Work Circuit
5 rounds of
10 chins
4 standing ab wheels
10 dips
8 reverse hypers w/50lbs
In between each movement, do 2 KB clusters w/45lbs (so 2 clusters, 10 chins, 2 clusters, 4 ab wheels, 2 clusters, etc).
Didn’t time it, but it took about 25 minutes
Finished up with 50 pull aparts, 25 pushdowns, neck harness, neck curls and 15 GHRs
Notes: Legs were feeling absolutely shot, so the Tower helped them come back with some fresh blood. Definitely wasn’t moving fast on it today, but it was brutal enough to achieve the training effect I needed, and that daily work circuit got nasty. I’ve got my KB clean form better dialed in after watching a Dan John video on it.
Realized next week is Thanksgiving, which is when I planned on hitting my trap bar deathset, so that’s cool. I can slot that in as a conditioning workout.
Fleshing out the future training plan more, thinking of getting the BtN presses on my push press day and dips on strict press day. For squat and dead day, I’m thinking of giant set based assistance work, and bringing the SSB back into the picture there. I’ve got too many effective movements to pick from.
Need to add something to my already elaborate breakfast: I’m getting hungry. Perhaps some shrimp or nuts.
PM WORKOUT (1730)
High handle trap bar lifts 135lbs
1x130 (unbroken)
Notes: This was pretty awesome. Very intense lactic acid build up. Makes me feel like things will bode well for the deathset.
Got Tang Soo Do tonight.
Training Log: Entry 2602
BUILDING THE MONOLITH Week 1, Workout 4(5?)
AM WORKOUT (0305 natural wake up)
"LITVINOPES"
30 rounds in 50.5 minutes (FASTED)
POST WORKOUT SHAKE
Daily work
50 chins
50 dips
50 pull aparts
40 reverse hypers w/50lbs
25 pushdowns
16 GHRs
Neck harness
Neck curls
Notes: Litvinopes broke down the to following this morning. Run 60 paces to my 45lb KBs, do 5 front squats, run back to start where my prowler is loaded w/90lbs, low handle push it to the bells. That's an odd round. For even rounds, hit the 5 KB front squats and high handle push the prowler back to start.
THIS is what I needed for my prowler work. The area I'm pushing on has a slight incline, which meant half the rounds were easier than before. By switching to low handles for the "easier" part, it matched the difficulty and then some. Low handle prowler pushes are such a whole new element of suck. Came close to catching prowler flu a few times. Really pleased with this.
Thinking that KB thrusters will be the next evolution of this.
PM WORKOUT (1730)
2 mile run/1 mile walk with the Mrs
Training Log: Entry 2601
BUILDING THE MONOLITH Week 1, Workout 3 (or 4 or 5, but it's the 3rd lifting workout)
AM WORKOUT (0319 natural wake up)
Buffalo Bar Squat
5xBar
5x140
5x230
5x320
5x370
5x410
Axle clean and strict press (clean each rep)
10x5x141
Weighted NG chins 80lbs
5x5
Band pull aparts
1x34
2x33
Neck harness 55lbs
4 sets
Axle shrugs against bands
60 w/short average bands, stripset down to 40 w/light bands
Buffalo Bar Squats
50x205
Reverse hyper
40x50lbs
20 standing ab wheels
50 dips
25 pushdowns
20 GHRs
SECOND BREAKFAST (protein shake AND Christmas Crunch, 'tis the season)
CONDITIONING
62 barbell thrusters w/115lbs in 10 minutes
Notes: Here's how the workout broken down. Started off with giant sets of Squats-chin-press. Did that until I ran out of chins, then it was squat-pull apart-press until I ran out of squats (minus the widowmaker: saved that for the end), then press and neck harness. Once that was down, I did my shrugs in one big set, took a 2 minute rest and hit that widowmaker. After that, finished up the daily work, had some post workout nutrition, and came back for conditioning. My elbows were aching, so I stayed away from doing a lot of cleans and went with the thrusters. Idea was 75 or 10 minutes: whichever came first. It was a decent burn, especially after burying myself on those squats. If I can, I'll get in some more vest walks today, or just a regular walk.
Really seeing some positives from my nutrition. I've been able to sleep in on the weekends again, aggression is up, and I'm feeling more and more "me" again. I think the lesson I'm learning is that beef and eggs NEED to stay in the diet, no matter what. When fat loss comes, I'll trim away from other sources.
PM WORKOUT (1730)
2 mile 80lb weighted vest walk with dog
Training Log: Entry 2599
AM WORKOUT (0730, slept in well) FASTED
Tabata burpees over bar
PM WORKOUT (1300)
2 mile 80lb weighted vest walk with dog
Had to immediately get in the road, because I bought myself a new (to me) toy
In turn, I got in my daily work rapidly and included 20 GHRs. I'm excited to have them back in the rotation. Still trying to figure out my set-up on the new rig, but it's going to be awesome.
Training Log: Entry 2598
BUILDING THE MONOLITH Week 1, Workout 2
AM WORKOUT (0313 wake up via windstorms)
SUPERSETS (dead-bench)
Texas power bar touch and go deadlifts
5x135
5x225
5x370
5x425
3x5x475
Axle bench press
5xAxle
5x136
5x206
5x241
5x5x271
Band pull aparts
2x25
DB rows 105
50 reps in 3:40
Poundstone curls
185xAxle
40 reverse hypers
25 reverse hyper leg curls
CONDITIONING
Fran+ (strict chins)
Time: 6:00
20 standing ab wheels
25 dips
Notes: We've got 40mph winds right now and they were keeping me up all night, so I got up and knocked this out. I broke a serious taboo by deadlifting at 0300, which meant I had to lower the bar under VERY strict control, which added a new element of suck to the workout. Week 1 is always a wake-up call: I'm gonna need to eat REAL big to get through this. Made it through everything, but it wasn't easy. Now, there IS the x-factor that I completed the day 1 workout like 11 hours before this, so I'm definitely not running things ideally, but challenges are good.
Fran was pretty brutal, but interestingly enough it was the chins that did me in whereas the thrusters were like butter. My conditioning is absolutely at a new level these days.
Got family coming into town, so this worked out perfectly. Can take the weekend a little easier. If all goes well too, I should be getting a new-to-me GHR to replace my broken one.
PM WORKOUT (1500)
10 rounds of Dan John's "Armor" complex, with 5 reps of some sort of daily work between rounds. Didn't time it, but it got my heart beating.
My legs are stupid sore. Would be nice to take the prowler out sometime, but it doesn't look in the cards with company present.
Training Log: Entry 2597
BUILDING THE MONOLITH Week 1, Day 1
PM WORKOUT (1400)
Giant Sets in lots of places: notes will explain
Chins
1x20
8x10
Axle clean and strict press away
5xAxle
5x141
5x161
5x181
15x141
Buffalo Bar Squat
5xBar
5x140
5x230
5x320
5x370
5x5x410
Box jump (highest yet)
5x3
Pull aparts
10x10
Dips
200 total
Pushdowns
25
Standing ab wheel
20
CONDITIONING (40 minutes after workout)
Keg Grace w/150lbs
Time: 2:39 (insane PR, better than my best time with an axle with 135)
Training Log: Entry 2596
AM WORKOUT (0450 wake up via alarm) FASTED
6 count burpees
10 sets of 50
90 seconds rest between first 8 sets, 30 seconds rest between final 2
Total time: 56:22
Notes: A hotel gym classic. Travel day today, and got up before the fitness center opened. This will make the flight home a breeze, and motivated me to eat all the remaining food in my room.
Training Log: Entry 2595
AM WORKOUT (0600) Post night shift
100 rounds of 20 seconds on/10 seconds off
Rotating between the following in no set order (all DB movements done with 45lb DBs)
Devil Presses
Clusters
Thrusters
Front squats
Manmakers
"Armor"
Burpees
Burpee over dumbells
Chins
Alternating DB snatches
Notes: This was so effective yesterday that I decided to repeat it with a few more movements thrown in. It's just too damn good. Bit of auto-regulation in it. If I start to gas out, I'll run a few of the easier movements back to back until I feel ready to go again.
I'm saying up all day to re-adjust my clock, so probably going for a long walk later to get out in the sun.
Training Log: Entry 2594
AM WORKOUT (0600) Post Night Shift
80 rounds 20 seconds on/10 seconds off
Rotated between (all DB movements w/45lbs DBs)
DB thrusters
Devil Presses
DB front squats
Burpee lateral over DB
Burpee
Chins
DB snatch
Notes: This was a solid one. Some of those movements are easier than others, so I'd slot things in and out as difficulty scaled. No real set pattern, but played it by instinct. Some dude came in, saw me, did 3 sets of lateral raises and peaced out. Pretty funny.
I am gravitating toward this stuff these days. I feel like, when I "settle down", this is how I'd train. All this WOD stuff. It's nice to get the conditioning and lifting done all at once.
Training Log: Entry 2593
AM WORKOUT (0700 wake up) FASTED
BLACKJACK: THE HOUSE ALWAYS WINS
Notes: Just going to explain this one. Traditional Blackjack workout is alternating between chins and dips where the total number of reps is 21. Start with 20 chins and 1 dip, then 19 chins and 2 dips, etc, until you end up at 1 chin and 20 dips.
I stuck with chins, because chins are awesome, but went with a DB complex for the alternate movement. The complex I picked was a Devil Press into a thruster. So devil press the DBs, then catch the weight from the press into a front squat and then thruster it up. That's 1 complex. I used 25lb DBs. Was debating between that and the 20s.
I set a 1 hour cap on this, primarily because I was training fasted.
I started with the chins, because I knew getting through 20 of those complexes was going to blow me out and make me pretty worthless for the rest of the workout. Better to save that for the end.
In the 1 hour cap, I was able to get through the 16 rep complex, go over and do 4 chins and get through 5 reps of the 17 rep complex. The house won here.
For you visual types: 20 chins/1 complex, 19/2,18/3,17/4,16/5,15/6,14/7,13/8,12/9,11/10,10/11,9/12,8/13,7/14,6/15,5/16,4/5
When I was done, it looked like I had gone swimming: I was soaked.
Finished up with some ab work. Came back to my room and ate a lot.
PM WORKOUT (1800)
10 burpees, lunge the distance of my hotel room and back, 9 burpees and lunges, all the way down to 1, then all the way back up to 10. Just something to get in some activity after a nap and get my body reset for night shift.
Training Log: Entry 2592
AM WORKOUT (0800 wake up) FASTED
Tower of Babel DB thrusters w/50lbs +5 burpees between sets
1-2-3-4-3-2-1
Transition immediately to
ToB DB front squats w/50lbs + 5 burpees between sets
1-2-3-4-5-6-7-8-7-6-5-4-3-2-1 (capped out with a final burnout of 8 front squats and 8 burpees)
Total time: 29:44
Notes: DB thrusters continue to be just kinda crappy compared to a barbell or kettlebell, but this was a lungbreaker and a great way to start off the day. Planning on getting in some walking as we got a day off today that was unexpected. I hit this fasted to get the metabolism humming and, in full disclosure, it's enjoyable to fast before the training and then come back and eating 3 of my meals all at once vs splitting them up.
Training Log: Entry 2591
LUNCHTIME WORKOUT (1230)
100 Dan John Armor complexes done with 30lb dumbbells
Time: 49:22
Notes: This is close to my goal of 100 with the 45lb kettlebells. Dumbbells kinda suck, but it was workable. In addition, I only packed running shoes, which also kinda suck. Which, in turn, made this a great workout for dealing with things sucking, which is where I'm a viking. After doing this, my appetite has been RAVENOUS. Traveling while on a weight gaining phase always sucks. I'm going through SO much food. Last time I did this was fat loss, which was stupid easy.
I feel like I'm complaining.
This workout was harder than Spartan Doom. I didn't have any particular pacing: just wanted to get the 100 done as quick as possible. Full disclosure: I was having a convo with my spouse via text during it, so that's part of the reason I didn't want to have a set pace. She had no idea I was working out, so mission accomplished there.
I also got in relevant parts of the daily work.
I'm working nights this trip, but it's also a bit of a chaotic schedule, so workouts are going to be silly. Keeping in mind: this is a deload week before I begin building the monolith, so that's cool.
Training Log: Entry 2590
PM WORKOUT (1600)
SPARTAN DOOM
EMOM, first 20 minutes do 3 Devil Presses w/50lsb, next 20 do 4 Devil Presses w/25lbs, next 20 do 5 burpees, each round has a 5 chin buy in. Go for max push ups after 60 minutes.
Notes: Something I came up with on the plane ride. Not quite as intense as Faust, but still exhausting. What I like about it, and where the "Spartan" comes from is you end up doing 300 chins by the time it's done. They're sneaky like that. It's like having the legion of 300 tearing through the circles of Hell with Dante: You are deep in the circle with those 3s, and though the weight gets lighter, the reps get higher and the rest gets shorter as you try to climb out.
Did a lot of cooking in the room today. Getting ahead where I can.
Training Log: Entry 2589
BBB BEEFCAKE, Week 6, Workout 4 (final workout)
AM WORKOUT (0545 wake up via alarm, 0700 workout)
Texas Deadlift Bar touch and go deadlifts
5x135
5x225
5x315
3x415
3x475
2x525 (mechanical failure: clips fell off)
5x10x415 (2:00 rests, 20:54 total time)
Transition immediately to
Reverse hypers 180
1x45
SUPERSET (shrugs-pulls)
Axle shrugs against short average bands
1x55
Face pulls
1x100
Notes: Awesome end to the scramble. I'm confident in my ability to hit the triple at 525 had the clips not fallen off on the first rep. Instead, I got to pull the slowest most controlled rep of my life for the second one, which is all sorts of anabolic in and of itself. And then I absolutely murdered the 5x10 follow-up with the heaviest weight I've ever moved for 5x10 in my life. This run of BBB Beefcake has been a unique learning experience. I'm starting to see the "limitations" of 5/3/1 in that I'm absolutely more tuned up for reps than I am for maximal work, but I also see the genius in the system in how modular it is. 5s pro is too heavy? Do 3s. Or do minimal reps. Want to get in more volume? 10s pro.
Went with some greatest hits stuff after the fact. Plan to come back, hit the trap bar and a few other bits and pieces. Took the day off work to get ready for my trip.
I had steak and eggs this morning. In particular, leftover bison tri tip and an omelet. I'm honestly digging "the ritual" of eating steak and eggs for these big days. It's funny the little things that matter.
LUNCHTIME WORKOUT
Walked the dog 2 miles w/80lb vest, immediately came into the garage afterwards and hit an unbroken 110 reps of high handle trap bar pulls and then finished up the daily work with 50 chins, 50 dips, 50 pull aparts, 25 leg curls and 20 standing ab wheels. Week of conditioning and pump work ahead of me.
BBB BEEFCAKE Week 6, Workout 3 (schedule messed up)
AM WORKOUT (0315 natural wake up)
SUPERSETS (bench-chins)
Axle bench press
5xAxle
5x136
3x226
3x256
3x286
Chins
1x22
3x12
50 band pull aparts
SUPERSETS (bench-rows) 90 seconds rest between sets/20:50 total time
Axle bench press 226
5x10
Swiss bar rows (various grips) 155
3x10
20 standing ab wheels
(3) Incline DB bench press w/95lb DBs (rest pause between sets)
10+3+3+3 w.metal catapult
15x50lbs
Transition immediately to 50 dips+25 pushdowns
Transition immediately lateral raise stripset w/no rest
20x20lbs
20x10
20x5
20.2.5
20xEmpty Hands
2:35 empty hand crucifix hold
40 unloaded reverse hypers
25 leg curls
Neck harness
Neck curls
CONDITIONING
20 rounds of Dan John's "Armor" complex w/45lb KBs
SECOND BREAKFAST
2 mile 80lb weighted vest walk with dog
Notes: This went better than I expected. My right forearm is still pissed, and it made gripping for all pressing tricky, but I was able to lock in hard enough to be able to get through everything. Bench is otherwise pretty unfullfilling, but acts as a restorative day before deads.
That armor complex was a bit of a wildcard. Gave the arm a few test tries and it was game, so went to it. I definitely see this being one of my "to 100" workouts in the future.
We're getting through this final week, then a deload while traveling, and then Building the Monolith again. Going to have to be smart with my TMs. Going to need to eat.
PM WORKOUT
Did 6x3 on the Captains of Crush gripper #2 and went on a 2+ mile walk with the Mrs
Training Log: Entry 2587
BBB BEEFCAKE Week 6, Workout 2 (schedule jacked)
AM WORKOUT (0322 natural wake up: had my alarm set incorrectly and had to scramble)
Axle clean and strict press away (superset w/band pull aparts)
5xAxle
3x166
3x186
0x206
Axle clean and strict press away 166 superset w/axle rows of same weight (2:00 between sets/23:00 total time)
5x10
Flat DB bench w/95lb DBs (no rest between sets)
1x11
1x5 w/reactive slingshot
1x4 w/slingshot
1x4 w/Metal Catapult
Immediately transition to 50 dips followed by 25 pushdowns
CONDITIONING
Thieves Guiltd Initaite w/25lb KB
Notes: As I wrote: made a rookie mistake and had my alarm set incorrectly. Crammed nutrition down my throat and rushed through this. Felt woozy on the first set of 166 in the mainwork and had to take everything slow. Took 206 from the rack and just knew it wasn’t happening. Frustrating, but it’s the situation we’re in. Part of it is my right forearm/elbow is aching a bit due to squatting like an a-hole yesterday and I’m just cramming all my training together due to my work trip.
On set 2 of the 5x10 work I activated berserker mode. I was just getting frustrated with how the training day was turning out and decided to fix it. I wasn’t able to get the 10 reps all in one go for the last 4 sets of the 5x10 work, but given I was taking the weight from the floor I allowed myself that, and would simply drop the weight, take a short breather and then re-clean it and press until I hit the reps: no different than a competition. I counted the cleans toward my rows reps total.
Flat bench was a deviation created out of necessity of time. It worked. I owe chins, abs, and poundstone curls. I also still want to get in keg pressing, which makes me think it might be “Keg Fran” time to get in the keg AND the chins. That’s just stupid enough to work!
Keeping the goal the goal, I’m looking big these days. In particular, I’m looking broad. I seem to be growing sideways. I imagine a lot of that is due to the heavy overhead focus: obliques in particular have thickened up again. Which probably explains why my squat is exploding: base has gotten MUCH stronger. Being truthful: I miss my topend pressing strength. 206 was something I hit for 13 reps before. But I was also about 25lbs heavier at the time. It’s tough to reconcile.
PM WORKOUT (1500)
"Go Home Fran: You're Drunk"
150lb keg 1 motion/strict chins
21
15
9 (Time: 9:18)
Notes: Came up with this because I needed to get in my chins and keg pressing and I'm really not smart. My right elbow and left glute still ache, so apparently this doesn't fix that. Will get in Poundstones when I go pick up my kid.
