Training Log: Entry 2646

Dog got me up at 0615 this morning. Did 30 rounds of 20 seconds on/10 seconds off burpees over bar fasted.

PM WORKOUT (1530)

(6) Texas Deadlift Bar TnG Mat Pulls

5x135+chains

5x225+chains

1x315+chains

1x385+chains

12+5+4x455+chains (12 deep breath rest pause)

10 minute EMOM

Odd minute: (3) Deficit deadlift 315lbs

Even minute: SSB squat 205lbs

Went 8-8-6-6-4 for reps

Axle shrugs against short light bands

95+5 (rest pause)

Neck work

Reverse hypers

Dips

Pushdowns

CONDITIONING

14 rounds of 20 seconds on/10 seconds off on the BAS

First 12 rounds worked combos, all 8 limbs, last 2 rounds was just continuous straights

GHRs

Notes: This felt so "right".  Back to what I was doing for a LONG time.  No hip pain on the mat pulls, which is good.  I previously had some issues.  I most likely could have gotten a little more out of me, but the first week is always a break in.  Using a lot of bumpers to get to this weight, which deadens the noise, which gives me hope of AM workouts.

The supplemental EMOM work was out of necessity due to a compressed schedule and I REALLY dug it.  I'm thinking that's the future for this.  I realized that, instead of cutting reps, I could always take away mats to reduce the ROM as well as it gets tough, but in general it took a fair bit out of me.

Got in the rest of the daily work and then the BAS for conditioning.  Planning on making tomorrow a heavier conditioning day, so didn't need to make anything silly here.  We're supposed to get hit by a storm tonight, so I imagine some shoveling is in my future.

 Training Log: Entry 2645

AM WORKOUT (0345 wake up via alarm)

GIANT SETS (jump-squat warm-up-row)

Box jumps (silly high)
5x4

Buffalo Bar Squat
5xBar
5x140
3x230
1x320
1x370

T-bar row
5x12x100

Buffalo Bar Squat (Zeno Squats: 12 deep breaths between sets)
6x410
3x410
2x410
1x410
6x370
3x370
2x370
1x370
15x320

SUPERSETS (hyper-squat)

Reverse Hyper 360
4x12

Belt squat 200
1x15
1x16
1x17

DROPSET (no lockout)
26x200
Reps of 175,150,125,100,75,50,25,axle

POST WORKOUT SHAKE

Conditioning:

20 sets of 10 KB swings w/40kg bell (did a set as I put away plates, so short rests between sets)

Notes: Let myself sleep in a little and kept this bare bones.  I didn't bury myself on the heavy work on the squats and let the final set do what it needed to do to fill in any gaps.  Want to give myself a little room to grow into this.  So far I think it's got all the pieces.  I like what I came up with for conditioning: able to get the weight room cleaned up and still get my heart rate up.  Could easily do it with clusters or a complex as well.

Got the day off work today.  Been cleaning up the house post Christmas and cooking.  May get in some more activity later.  Plan is to go out for dinner tonight.  May get some stuffed crust pizza again.

Got in all the daily work.  At around 1400 I did KB Fran+ with the 45lb bells and strict chins right around 5 minutes flat, then immediately went for a 2 mile weighted vest walk while my heart rate was still up.  Helped make it a little more challenging. 

 Training Log: Entry 2644

AM WORKOUT (0320 wake up via dog)

SUPERSETS (press-chin)

Log clean and press away
5x100
5x120
5x140
5x160
5x180
5x190

Weighted chins (various grips)
6x8x30lbs

GIANT SETS (dip or press-dip-raise-pull apart-chin) 90 seconds rest between rounds

Weighted dips 80lbs (odd sets)
3x10

Trap bar press (even sets) 135lbs
3x10

Dips
6xFailure

DB lateral raise 20lbs
6x10

Pull aparts
6x15

Chins
6x5x30lbs

Kroc rows 115
1x18

POST WORKOUT SHAKE

CONDITIONING

Bear complex with 95 lbs

20 rounds of 20 seconds on/10 seconds off

Notes: I really like how this played out.  It's a classic and a remix.  190 was the right call for the topset.  I'll have more in me soon, but I have to adjust to the training style.  Those giant sets were like coming home.  I'd forgotten all about them yet it was all too familiar when I started back up.  I may throw in a third movement: still sorting it out.

I was actually vipering the first rep on the main work until the very topset.  Hard habit to break.

The conditioning was quite exhausting.  Really thought I'd only make it through 8 rounds, but just kept digging in for "one more round"

Excited to see how this treats me.

 Training Log: Entry 2643

AM WORKOUT (0310 wake up via dog) FASTED

Prowler loaded w/90lbs
45lb KBs

5 KB thrusters, run to prowler, low handle push 60 paces, high handle push, low handle push, backwards drag, run back to bells

13 rounds in 51:40

POST WORKOUT SHAKE

50 chins
50 dips
40 reverse hypers w/50lbs
20 standing ab wheels
50 pull aparts
25 pushdowns

Notes: Seeing improvement on the prowler.  Getting more rounds done in the timeframe.  Really found some magic on this particular protocol: gives me some prowler flu something fierce early in.  It was 34 degrees according to my truck, and I shed the shirt by the 30 minute mark.

Diet break has started.  As much as I hate "not building", I'm looking forward to just eating easily for a while.

 Training Log: Entry 2642

BUILDING THE MONOLITH Week 6, Workout Final (whichever one that is)

AM WORKOUT (0350 wake up via dog)

Weighted NG chins 80lbs

5x5

Axle clean and strict press (clean first 2 reps, press away rest) 156lbs

12x5

Buffalo Bar Squat

5xBar

5x140

5x230

5x350

5x395

5x445

Band pull aparts

2x50

Axle shrugs against short average bands

1x100

Buffalo Bar Squat 

28x330

Dry heave AMRAP

50 dips

25 pushdowns

40 reverse hypers w/50lbs

Neck Harness

Neck curls

POST WORKOUT SHAKE

CONDITIONING

EMOM 5 burpee pull ups for 20 minutes, then death by burpee pull up starting at 6 (died on the 24th round, going for 9 reps and hitting 7).

Notes: Wife and kid had the day off, so I was able to sleep a little later.  Way this shook out was me doubling up on presses again to get them done quick, so press-squat-chin-press-load the bar for squats-press-squat-chin-etc.  Made the workout go real quick.  Had to rest pause the shrugs at rep 90.  Topset of squats was slick.  It felt heavy to walkout, but after that I felt strong.  This upcoming round of Zeno's should fix that walkout thing.  It's one of the perks I've noticed with that approach: rest pausing means doing a LOT of walkouts.

I gave that squat my all, but I'm also unsatisfied with it.  I was struggling with bar position, and if I had it a touch higher on the back I think I may have been able to get to 30.  As it was, it was crushing my upper vertebrae and collapsing my lungs.

I DO want to point out that, around 12 hours before that widowmaker, I did that Deep Water squat and deadlift workout.  I don't do so to excuse any sort of performance, but more to highlight that the body is FAR more resilient that we give it credit for.  And food is anabolic.

That conditioning was pretty clutch. My rack is too low to jump into a pull-up, so these were like 5 count burpees (no jump).  Nice sneaky way to get in some extra lat work.  I can see pushing this out for an hour sometime.

Maybe get in a walk later today.  I'm excited to be taking a break from the nutrition.  The Mrs has been saying I look great these past few days, but also hit me this morning with "I genuinely wonder how much of your day is spent cooking"

Yup.  When dudes ask "how will I know when to stop gaining": that's when, haha.

 Training Log: Entry 2641

BUILDING THE MONOLITH Week 6, Workout..5?

AM WORKOUT (0615 natural wake up) FASTED

22 rounds of 20 seconds on/10 seconds off burpees over bar

PM WORKOUT (1530)

Axle bench press
5x136
5x226
5x256
5x5x286

CONDITIONING

20x320 Buffalo Bar Squat+20x316 Axle deadlift

Notes: Short on time and figured "why not do a powerlifting meet?"  Finished up the benching from BtM and then hit the Deep Water squat/deadlift combo.  Man I'm digging this combo.  It's stupid short and totally obliterates me.  I'm also thinking of ways to just make it stupid.  I had an idea of 20 cleans to 20 front squats to 20 back squats to 20 deadlifts as a way of making 135lbs absolute and total hell.  I also see potential with throwing in the log for some vipers at the end of the deads instead.  There's always room for misery.

Tomorrow would be the official end of the gaining phase.  From there, transition to a diet break and my intensification block.  Already missing gaining and I haven't even stopped yet, but my guts need a break.

 Training Log: Entry 2640

Managed to get in some training today.  Walked the dog for 2 miles with an 80lb vest and then did a 30 minute circuit of 20 seconds on/10 seconds off where every other movement was KB clusters with the 45lb bells.  Otherwise, various sets of daily work and burpees.  Got the heart rate up.

 Training Log: Entry 2639

Woke up at 0630 and did my 20 rounds of 20 seconds on/10 seconds off burpees over bar fasted, then got into it

BUILDING THE MONOLITH Week 6, Workout 3

AM WORKOUT (1130)

Texas deadlift bar touch and go deadlift

5x135

5x225

5x315

5x405

5x455

3x5x510

Kroc rows 105

1x30

Poundstone Curls

190xAxle

50 chins

50 pull aparts

Notes: Skipped the benching for now: will get it done another day.  It's Christmas Eve and I didn't want to spend all of it in the gym.  Rested 2 minutes between sets on the deads.  I'm feeling a bit like my old self on those now: less fear and apprehension.  Opened up a scab on my shin and bled a bunch

Went with the Kroc rows for the sake of time, but that's also a PR for the training cycle, so that's cool.  

We're all going to take the dog for a walk later, and I might get in something stupid short/intense later.  I REALLY need to hit the BAS again.  I keep feeling martial arts, but when given the chance I lift.

 Training Log: Entry 2638

BUILDING THE MONOLITH Week 6 Workout 2

AM WORKOUT (0310 wake up via alarm) FASTED

Tower Of Babel

Front squats of 225, 5 six count burpees between rounds

1-2-3…9-10-9…3-2-1

Time: 37:45

Followed immediately by 5 rounds of

10 chins

4 standing ab wheels

10 dips

8 reverse hypers w/50lbs

25 pushdowns

50 pull aparts

Notes: Oh my god I cannot stand ToB. It’s the ultimate “take your medicine”. Moving slow this morning: my lower back has been tight these past few days and my left IT band has been angry for a few weeks now. I learned from Front Squat Kalsu that I can keep my belt on and do burpees, so I did that today. It gives me fewer places to hide during the workout. Got the daily work knocked out after that. Working a 12, so wanted to get in as much training as I could in that time.

 Training Log: Entry 2637

WEDNESDAY

BUILDING THE MONOLITH Week 6, Workout 1

AM WORKOUT (0311 wake up via dog)

Box jumps (stupid high)

3x3

Chins

100

Axle clean and press away

5x151

5x171

5x191 (continental)

13+4+5x151 (rest pause)

SSB Squat

5xBar

5x135

5x225

5x315

5x5x400 (2 min between sets)

Band pull aparts

2x50

Dips

200 followed immediately with

90 lateral raises w/5lbs

25 pushdowns

POST WORKOUT SHAKE

CONDITIONING

8 rounds of 20 seconds on/10 seconds off alternating thruster/back squat thruster w/95lbs (rest with bar on back)

20 standing ab wheels

40 reverse hypers w/50lbs

Notes: Started off with giant sets of chin-jump-squat-press, then chin-squat-press. Once I got to the worksets of squats, I just did them straight. SSB takes a lot out of me. I learned how to brace better today with that bar, which went a long way toward improving my performance. It’s a little different compared to a straight bar.

The conditioning at the end was interesting. Still want to keep that ability to hold a bar on my back, and this gave me that opportunity. It’s far more exhausting compared to having the bar on the floor between rounds.

PM WORKOUT (1300)

Keg Grace

Time: 1:45 (17 second PR)

Notes: Maybe now people will get off my back about sub 2-minutes, haha.  I used the technique that would get me there, but this was still a good workout all the same.  I got cut out of work early today, which made this possible, and I'm planning on taking the dog for a walk while I wear the vest in a bit.

Got in a 2 mile 80lb weighted vest walk with the dog around 1400.

Tang Soo Do was sparring night. We spent the beginning of class going over some basics and forms, then worked combos on the wavemaster. Mrs and I were taught spin crescent kicks. They were fun.

Got to get in 1 round with the instructor for sparring. It’s nice being higher up in ranks because I’ve been taught more moves, which means I can use more of what’s in my memory bank. I’ve been doing my best to respect the class and not use a bunch of stuff outside my belt rank, but now I have a pretty large arsenal of kick techniques available. Threw some of the spin crescent kicks in with some other stuff, focused on moving around, playing laterally rather than linearly, etc. Saw some photos and I’m leaning back too much, which is what they teach us but I just plain don’t like doing that. I need to be on my toes more. The foam dipped foot guards they have us wear makes it tricky. I should probably bring in the jump rope to help. Got cautioned that I’m striking to the head with hands, which is against the rules. I don’t even notice me doing it: must be instincts.

My kid got to have their first ever sparring night, now that they are graduated into the full program. They had a blast. Threw a TON of spin back kicks.

Mrs caught our instructor off guard by throwing a double kick. The instructor is used to people only throwing single moves, so after my wife threw a front kick they charge forward and ate a roundhouse. I was so proud.

 Training Log: Entry 2636

BUILDING THE MONOLITH Week 5, Workout…7?

AM WORKOUT (0325 natural wake up) FASTED

Prowler loaded w/90lbs

45lb KBS

12 rounds of: 5 KB thrusters, run to prowler, low handle push 60 paces, high handle push back, low handle push, backwards drag, run back to bells to start next round

Got it done inside 51 minutes

50 chins

50 dips

50 pull aparts

40 reverse hypers w/50lbs

25 pushdowns

20 standing ab wheels

Notes: This was my “Rescue Rangers” workout, but set up in a better order. Instead of starting high handle, I started low, and finishing up with the backwards drag is ideal. Definitely the new way forward. It was 14 degrees out according to my truck, and by round 35 I went berserker mode again without the shirt. Love these free opportunities for misery. This workout got me some prowler flu. Didn’t vomit, but I was hurting.

Did my bro move of bringing my shake to drink immediately post prowling. Liking that protocol.

Tang Soo Do ended up being a basics/forms night instead of sparring. Little disappointed, but still an ok workout, and got to learn stuff for my new belt.

PM WORKOUT (1730)

45 minute weighted vest walk w/80lbs

Notes: I'm moving faster on this.  Covered more of the neighborhood than I usually do.

 Training Log: Entry 2635

BUILDING THE MONOLITH Week 5, Workout 6 

AM WORKOUT (0320 natural wake up)

Log viper presses (all reps from the floor)

15x135

Weighted NG chins

6x72.5lbs

Buffalo Bar Squats

5xBar

5x140

5x245

5x305

5x350

5x395

Band pull aparts

2x50

Axle shrugs against bands

85 against short average bands+15 against light bands

Buffalo Bar Squats

31x305

50 dips

25 pushdowns

40 reverse hypers w/50lbs

POST WORKOUT SHAKE

CONDITIONING

100 KB swings w/40kg bell, EMOM do 5 burpees

Got it done inside of 6 minutes

Notes: This was a great training day.  I woke up sore and bruised in weird places from Ninja Warrior-ing, but it didn't slow me down any.  I actually started the workout with 1 set of 5 box jumps, and it opened up my hips so well that I really just need to make it a point to always do a jump before I squat.  Difference is night and day.

Way I structured this workout was to double up on presses.  Do I would press-squat-chin-press-load plates on the squat bar-press-squat-chin-press, etc.  It was a good workout that way and made this move fast.

Really happy with how hard I pushed the widowmaker today.  Got past my normal point of turn around.  My breathing seems to be the significant factor for feeling like I'm going to vomit, so something to watch for.

That burpee/swing thing went really well.  Have to remember that.

Tang Soo Do sparring night tonight.  Should be a good workout.

 Training Log: Entry 2634

BUILDING THE MONOLITH Week 5, Workout 5 (?)

AM WORKOUT (0638 natural wake up) fasted

20 rounds of 20 seconds on/10 seconds off burpees over bar

LUNCHTIME ACTIVITY

Tang Soo Do Christmas Party at a trampoline/Ninja Warrior place.  Played around, ran the course as much as I could.  Counting that as my daily chins.  I ran up the highest warped wall a few times, which was a shock, and was able to handle everything that required me to suspend myself by my arms/hands, but my connective tissue was letting me know that was pretty stupid.  But I'm pretty good at being stupid.

Part of the Christmas party was a $5 "Secret Ninja" gift exchange.  Someone got me an XL DnD shirt.  I wear a large...but it's pretty cool that people think I'm that big.

Did daily work in between rounds of meal prep.

PM WORKOUT (1830

20 rounds of 20 seconds on/10 seconds off KB clusters w/45lb bells

Notes: This was a full day, very active, and the short intense conditioning workouts slotted in very well.  Those KB clusters about broke me: good to know I have those as an option when the need arises.  The Ninja Warrior thing was a blast.  Nice to actually use the strength.  I got to show off in front of my kid too, which is all that matters as a dad.

P

 Training Log: Entry 2633

BUILDING THE MONOLITH Week 5, Workout 3

Notes: Had to break things up a bunch today due to schedule

AM WORKOUT (0630 natural wakeup) FASTED

18 rounds of tabata burpees over bar

AM WORKOUT II (0855)

SUPERSETS (Dead-bench)

Axle touch and go deadlift 
5x136
5x351
5x406
3x5x456

Swiss bar bench
5x195
5x225
5x5x255

Notes: Had to be done by 0930 to meet schedule, so I flew through this and chopped out a lot of my warm-ups.  I would hit a set of the deads, just immediately onto the bench, rest 30 seconds and do it all over again.  It worked out well being the lighter week.  Swiss bar benching STILL sucks.  The lift off is damn near impossible.

PM WORKOUT (1400)

DB rows 105
1x70 (rest pause as needed)

Poundstone curls
189xAxle

50 pull aparts

CONDITIONING
KB Fran+ (45lb bells, strict chins) time 6:40

2 mile walk with the dog

Daily work finished out

Notes: Fran was operating at molasses speed, but I expect that after hammering the rows and curls.  I had an insane lat pump when all of that was over.  

Got it all in today, and had 1.5 slice of stuffed crust pizza at our local joint we really love.  It was yummy, but in all honesty I would have preferred wings.  I like where I'm at as far as food relationships go: I enjoyed my meal, enjoyed the company, ate until satisfied, and savored the food.  Back in the day, I woulda done 5 slices minimum and just inhaled it like it was a mission.  Took me a while to learn to eat like an adult, as Dan John would say.  

 Training Log: Entry 2632

BUILDING THE MONOLITH Week 5, Workout 3 (ish)

AM WORKOUT (0305 wake up via alarm)

EMOM, 5 log viper presses w/100lb log

60 minutes

Notes: We field tested this a few weeks back with a 10 minute one at the end of a workout and it was a solid burner, so this was the logical conclusion. I love that this results in 300 reps of putting something over my head. I’m working the early shift today, so this was a great way to just get something awful done with minimal set up. Definitely told myself some lies along the way. It’s not Kalsu, but it’s still solid.

I was averaging about 25-30 seconds of rest between rounds if I moved quickly. Key was to really focus on getting the hips into it. If I just tried to press, I moved slow.

Got Tang Soo Do tonight. Daily work may get skipped. Such is life. I’d rather have the 10 extra rounds of log vipers than the daily work.

 Training Log: Entry 2631

BUILDING THE MONOLITH Week 5, Workout 2 (wildcard really)

AM WORKOUT (0325 natural wake up)

20x320 Buffalo bar squat transition immediately to 20x315 texas deadlift bar deadlift

2 mile 80lb weighted vest walk

50 chins

50 dips

40 reverse hypers w/50lbs

20 standing ab wheels

50 pull aparts

25 pushdowns

Notes: Once I get a bad idea in my head, I gotta get it out.  Today was supposed to just be a walk, but I figured I could get my heart rate up first and then ride it out for the rest of the walk.  I've read about that strategy a few other places.  This definitely did just that.  I'm pretty happy with how things went.  Yet again, my guts were what came up with the squat, but the deadlift was plain old fatigue.  I think a good goal would be to get the 20 deads done without stopping.  I actually can see this being a regular feature rather than a 1 off.  Set up is a LITTLE cumbersome, but not terrible.

The walk afterwards was quite challenging when I got to hills.  

I don't remember if I logged this, but I got my flu shot on Sunday and it's been causing me to feel a lot of general fatigue.  Actually had to take a 15 minute power nap yesterday.  I NEVER nap, so that's a big deal.

Tang Soo Do was pretty cool last night.   Got our new belts and learned some new 1 steps.  Told my instructor the story about saving my dog: he thought it was pretty cool.

Training Log: Entry 2630

WEDNESDAY

BUILDING THE MONOLITH Week 5, Workout 1

AM WORKOUT (0330 wake up via alarm, first time in a while)

100 chins

Crazy high box jumps

3x3

Axle clean and strict press away

5x131

5x151

5x171

18+7+5x131 (rest pause)

SSB Squats

5xBar

5x135

5x225

5x315

5x5x385

Band pull aparts

2x50

Dips

200, followed immediately by

85 lateral raises w/5lbs, followed immediately by 25 pushdowns

POST WORKOUT SHAKE

CONDITIONING

20 second on/10 seconds off bear complexes w/95lbs for 10 minutes

40 reverse hypers w/50lbs

THIRD BREAKFAST

40 minute walk with the dog (no weight vest)

Notes: I got my flu shot on Sunday and didn’t really think anything of it, but I actually do think I’m experiencing a bit of increased fatigue from it. First time I’ve slept until my alarm in quite a while. Still a solid training day. I’m adapting better to the SSB and relearning the movement, which is allowing some more weight to be moved. Still appreciating the approach I’ve come up with here. My box jumps keep getting higher. Making a point to focus on jumping higher vs tucking my hips more at the top.

Giant sets were jump-squat-chin-press until I ran out of jumps, then I ran out of chins and presses. When I got to the 5x5 squats, I kept them as just squats: they were hammering me enough that supersets didn’t seem smart. Rest paused the dips to 200, got the lateral raises done.

That conditioning workout was a solid ball buster. Last week I took it easy with 8 rounds, break, 8 rounds. This time, I just pushed it all the way through for 20 rounds. Hit me hard. But what’s also crazy is I experience a similar level of fatigue with my burpees over bar, so that shows how solid that is as well.

Just wanted to log a funny aside from yesterday: work ran late, kid had gymnastics, Ms and I were doing a baton pass. She took the kid to gymnastics, I raced home to change out of my work clothes so I could go pick up the kid from gymnastics. I still have to have “dinner” at some point, so as soon as I get in the house, I rip open the fridge door and throw a chicken breast tenderloin into my mouth and just choke it down as I shuck off my work clothes, change into some sweats and head out the door.

Had the weight vest in my truck already, so I was able to throw that on and go for a walk while I waiting for the kiddo to finish up.

“But I don’t have time to eat and train!”

 Training Log: Entry 2629

BUILDING THE MONOLITH Week 4, Workout 7

AM WORKOUT (0325 natural wake up) FASTED

RESCUE RANGER

Start off with 4 KB thrusters w/45lb bells, then high handle prowler (loaded with 90lbs) push 60 paces, low handle it back to start, backwards drag 60 paces, low handle push back to start. That’s 1 round.

I got 12 done in under 52 minutes.

Naming this one “Rescue Rangers” because I started off with a long sleeve shirt, knit cap and gloves, and shed them all within the second round. Even though it was freezing outside, this gives you prowler flu so bad you take off clothes like a Chippendale.

And if you don’t get how that relates, we can’t be friends.

Got in the rest of my daily work when I got home. Did the ultimate bro move and actually packed a shaker bottle with liquid egg whites and a baggy of protein and drank my shake immediately post prowling, to minimize how much time was spent fasted.

PM WORKOUT 1730

Ended the day with a 40ish minute 80lb weighted vest walk through the neighborhood.  Glad I could get that in.

 Training Log: Entry 2628

BUILDING THE MONOLITH Week 4, Workout 6(?)

AM WORKOUT (0250 natural wakeup)

Axle clean and rep and strict press

60x123lbs

SUPERSETS (Chin-Squat)

Weighted chins 60lbs

6x5

Buffalo Bar Squats

5xBar

5x140

5x230

5x335

5x375

5x420

Band pull aparts

5x20

Axle shrugs against bands

80xShort light bands+20xLight bands

Buffalo Bar Squat

36x280lbs

Notes: Just plain awesome training day.  Wanted to make it faster so tried my trick of doing all the pressing in one go.  This might actually be a net loss, but it feels quicker, because once that is done the rest of the workout is practically nothing.  I’m also gonna call that some conditioning work.  

I think I’ve settled on a solid way forward for the duration of BtM, and possibly future runs as well.  I’m gonna stick with the Buffalo bar for this day, and go with the SSB for my 5x5 day.  This allows me to keep proficiency with the Buffalo Bar and still get in a heavy set, but will save my elbows/forearms from the brutality of the heavy 5x5 work.  Plus, the SSB is magic in its own way, so this gives me a chance to play with that.

I am satisfied and not with that Widowmaker.  I clearly gave it my all based on the post squat collapse, but throughout this cycle it’s been my body vs my legs failing.  I feel as though my torso is going to pop, and I’m struggling with holding in chow.  Bar slip is an issue with my low bar placement.  But being real with myself, I’m definitely driving an anabolic response here.

Speaking of anabolic response, I’m writing this here so I commit to it: I heard of a HELLACIOUS workout idea from a Jon Andersen podcast.  He squatted 405 for 20, dropped the bar to the floor and then pulled it for 20.  That’s one of those things you hear and go “holy sh*t that makes SO much sense”.  I wanna give that a go with 315.  To make it work, I’d have to pull in socks, as I’d squat in my weightlifter shoes, slip them off and go pull.  Also, since I’m a princess, I’m not going to drop my bar, and would instead have a bar set up in the rack and one on the floor.  I’d also go with straps on the deads.  Caveats all aside, I could see that being some sort of transformative workout.  Something I’ll do during my diet break.  Be a great way to kick off a deload.

On the body and mind side: hamstring is 100%.  Left one seized up on me while walking the dog yesterday, but that was also after my run in with the other dog, so part of me wonders if I was going through some sort of post adrenaline fight or flight thing.  Just annoying.  Right forearm/elbow pain has migrated into the bicep proper now.  That’s rather interesting.  I still have the general elbow ache, but the muscle feels swollen.  Wonder if cold weather is at play.  Got a look at my physique post training/shower and was pleased with how things are going with this gaining phase.  I try to be super transparent about stuff here, and one of the many not fun things about gaining is feeling bloated all the time and ending the day looking like a tick from all the food and fluid you’re taking in.  Even without carbs I tend to be pretty swollen, so those moments early in the day are nice for a “truth check in”.

PM WORKOUT (1900)

Keg Grace

Time: 2:02 (11 second PR)

I can't be stopped.

 Training Log: Entry 2627

AM WORKOUT (0630 natural wakeup) FASTED

18 rounds of tabata burpees over bar

Getting some of the best sleep in my life. Started with fasted 9 rounds of 20 seconds on/10 seconds off burpees over bar. This is weekend magic, I’m calling it. I woke up stiff as hell from sleeping hard and the full day of training with Tang Soo Do testing. Deadlifts wreck me these days. I practically FELL into the first burpee, but by rep 2 I was feeling in top form again. Having to actually jump and clear an object really gets the connective tissue up and moving.

Got a solid photo of me channeling the spirit of Bas Rutten on a board break with a palm strike from yesterday

PM WORKOUT (1600)

Stone of steel (135lb) to shoulder and KB cluster ladder up to 8

Notes: Just something quick and awful on a Sunday.  Working an early 10 hour shift tomorrow, and it should be a legit BtM Day 3 sorta day, so didn't want to completely blow my brains out.  

 Training Log: Entry 2626

BUILDING THE MONOLITH Week 4, Workout 3

AM WORKOUT (0630 natural wakeup) Fasted

16 rounds of burpees over bar at 20 seconds on/10 seconds off

AM WORKOUT II (0840)

Progressive workout today. Getting parts and pieces knocked out.

0840

Texas Power Bar touch and go deads

5x135

5x295

5x385

5x435

3x5x485

Poundstone curls

188xAxle

Notes: 90 seconds rest on the deads. Heavy but manageable. Rocking my Deep Water shirt and the Mrs hits me with “You are looking big”. Achievement unlocked. I got the bodyweight manipulation game down. Top strength still crummy, but rep strength high. Just like the bodybuilders said it would be…

LUNCHTIME WORKOUT

Axle bench press

5xAxle

5x156

5x211

5x246

5x5x271 superset w/sets of 5 standing ab wheels, 90 seconds rest between sets

Transition immediately from final set to 50 dips, followed by 25 pushdowns

DB rows 105

65 reps as fast as possible

50 band pull aparts

40 reverse hypers w/50lbs

KB Fran+ (45lb bells, strict chins)

21-15-9 in 6:13

Notes: With that, all of my training is done...30 minutes before Tang Soo Do testing, because to quote Joe Pesci in Casino "Because I'm stupid, I don't give a f**k about jail"

KB Fran after a bunch of DB rows is quite an experience.  

 Training Log: Entry 2625

BUILDING THE MONOLITH Week 4, Workout 3

AM WORKOUT (0341 natural wake up) Fasted

60 minute 80lb weighted vest walk

Protein shake

Daily work of

50 chins

50 dips

50 pull aparts

40 reverse hypers w/50lbs

30 GHRs

25 pushdowns

20 standing ab wheels

Neck harness

Neck curls

Notes: I actually work up at 0317 and hit the natural snooze alarm. A good sign that I’m actually WANTING more sleep. Since the snow didn’t fall, I took the opportunity to get in a walk. My left IT band has been bugging me the past few days: wondering if it’s the cold weather and pressure. Right arm pain is now squarely in the bicep.

Tang Soo Do later tonight. This class should be a bit more taxing, as it’s a younger crowd.

 Training Log: Entry 2624

BUILDING THE MONOLITH Week 4, Workout 2

AM WORKOUT (0320 natural wake up)

Front Squat Kalsu

100 front squats with 225lbs

EMOM, 5 burpees

Got it done inside of 62 rounds

Notes: This idea struck me the other day. I wanted to get my 100 reps of 225, and one option was going up to 10 on the Tower. This was another one. I liked the idea of getting in more than a 30 minute workout, and boy did I. Hidden inside of here is 300 burpees as well. This isn’t as challenging as log Kalsu, but what I like about it is how “honest” it keeps me. There’s no slacking on the burpees, and that’s because front squats take longer to set up than vipers, so I don’t have any time to fiddle around. Along with that, it forces me to be fast on the front squats themselves. No trying for the perfect unrack and set up: get in, unrack, squat, rack it and go. I had a lot of “imperfect reps”, which meant getting good at weird angles. When I was done, my front delts and collarbone were all sorts of different colors.

In all, this one is a keeper. Totally goes with my “front squats with burpees” motif. Could also swap those burpees with chins or dips as needed.

Got in most of my daily work after this. Might get in a walk with the dog later. Doing another Tang Soo Do class tomorrow, as part of our new twice a week protocol, and then testing on Sat.

 Training Log: Entry 2623

BUILDING THE MONOLITH Week 4, Workout 1

AM WORKOUT (0308 natural wake up)

100 chins (various grips)

Box jumps (highest yet)

3x3

Axle clean and strict press away

5x141

5x161

5x181 (continental)

15+4+5x141 (rest pause)

SSB Squats

5xBar

5x135

5x225

5x315

5x5x365

Band pull aparts

2x50

Dips

200 total, transition immediately to

Lateral raise

85x5lbs

25 pushdowns

20 standing ab wheels

40 reverse hypers w/50lbs

CONDITIONING

TABEARTA

Tabata protocol bear complex w/95lbs, 1 minute rest, repeat tabata protocol (so 9 minutes work total)

Notes: Hamstring feels 100%. Sticking the the SSB to give the elbow/forearm continued relief. Nerve pain is greatly diminished, but still flares up. The SSB really points out weaknesses for me, so this may have been a happy accident. Biggest issue is bracing. I’m much weaker on that with the SSB vs a straight bar. I had intentions of using more weight, but 365 proved to be challenging enough.

Ran giant sets as usual. Started off jump-squat-chin-press, then squat-chin-press, then squat-pull apart. Dips were rest paused until done.

It’s awesome how good those jumps are getting. Never thought I’d see the day.

In-laws leave today. Life gets a bit more back to normal for now.

PM WORKOUT (1630)

Keg grace in 2:13 (5 second PR)

Tang Soo Do class at 1915

Notes: Keg Grace continues to just be nutty.  I felt like I was moving slow, but I guess I was actually moving fast enough to put some hurt on myself.  

Tang Soo Do was solid.  Got to review everything before our test on Saturday.

 Training Log: Entry 2623

AM WORKOUT (0331 natural wake up) FASTED

LITVINOPES

45lb KBs

Prowler loaded w/90lbs

Odd Rounds: 5 KB thrusters,tun to prowler low handle prowler push, backwards prowler drag, run back to bells

Even rounds: 5 KB thrusters, run to prowler, low handle push, high handle push, run back to bells

19 rounds in 51:50

Notes: Definitely showing the healed hamstring: I blitzed through this compared to last week, and this was doing thrusters on each end vs my normal breakdown of front squats 1 side/thrusters the other. It was 25 degrees BEFORE windchill this morning. Started off with the NEVERsate hoodie on top of the long sleeve thermal, and by round 10 I was back to berserker mode. This is becoming the workout I look forward to the most. It’s primal and generates a ton of hunger being done fasted in the cold.

Something I’ve been meaning to log, but I intentionally set the bells away from the prowler so that I have to run between them. I really think it’s the final bit that makes this so magical. For one, it gets in yet ANOTHER form of conditioning training: now I’m doing prowler work, KB work AND running, but there also very much a “Sisyphus” element to running back to start the whole thing all over again. As far as strongman goes, it’s great training for the transition between events on a medley. Shame we got rid of medleys so that we could just focus on static maxes though.

But I’m not bitter.

The patrol car was actually already in the parking lot when I showed up this morning, but in turn, they didn’t even swing by to chat. Maybe I get a free pass now. Or even a police escort. Which is good, because if someone tried to mess with me in the middle of the workout, I’d most likely just lay down and die.

PM WORKOUT (1800)

2 mile 80lb weighted vest walk with the dog.

 Training Log: Entry 2622

AM WORKOUT (0320 natural wake up)

Weighted chins (various grips) 60lbs

6x5

Axle clean each rep and strict press 136lbs

10x5

Safety Squat Bar Squats

5xBar

5x135

5x225

5x315

5x365

4x405

Band pull aparts

2x50

Axle shrugs against bands

75 against short light bands+25 against light bands

Buffalo bar squat

41+4x255lbs

CONDITIONING

5 minutes of 20 seconds on/10 seconds off KB swings w/40kg bell

Notes: Things are looking real positive.  More giant sets to start: squat-chin-press until no more chins, then squat-pull apart-press, then just finished out the presses while I unloaded plates. 

I took the SSB squats VERY slow.  Was being extremely cautious loading the hamstring.  In turn, 405x4 wasn't my limit, but I was at the point I was starting to strain, and I shut it down to play it on the safe side.  Being able to take 400 for a ride is a great sign.  The SSB was also gentle on the elbow.  This might be how I finish out BtM.  Today was all the parts of workout 3, just none of the proper percentages.

That's a 1 rep PR on the widowmaker, and as you can see from the video, I wasn't nearly as "done" as usual.  Biggest issue was holding in chow on the final reps.  It's an interesting situation.

I forgot just how taxing KB swings are with a heavy bell.  It sneaks up on you.  Everything is fine until you set down the bell, and then you die.

 Training Log: Entry 2621

AM WOROUT (0630) FASTED

8 minutes of 20 seconds on/10 seconds off burpees over bar

AM WORKOUT II (1000)

2 mile 80lb weighted vest walk w/dog

PM WORKOUT (1600)

Kettleball Kountdown

10 clusters

9 thrusters

8 front squats

7 alternating snatches (7 per arm, of course)

6 swings

Same order of movements for 5-4-3-2-1

Now go back up with 2 snatches, 3 front squats, 4 thrusters, 5 clusters, etc, all the way to 10

Finished up daily work

Notes: Again, came up with it on the fly.  Look at me: I'm healed.  Still going to finish out the week of BtM with not quite "on the menu work" tomorrow, hit the Prowler on Tues and then try again in earnest on Wed.  My lower back is a little achy, most likely taking on the load of the hamstring.  

This workout was effective for the 20 minutes I had to train.  If I wanted to play around a little more, I'm thinking there was room for cleans and devil presses.  And, of course, burpees.

Got lots on my mind and not enough time to get it all down.  All good things at least.  Really just feeling on top of things.  Instincts seem squared away.

 Training Log: Entry 2620

AM WORKOUT (0630 natural wake up) FASTED

7 minutes of burpee over bar at 20 seconds on/10 seconds off

Notes: Weekend routine continues. Sleep in, fasted burpees to start the day. In-laws are in town, and honestly there’s no better time to be free wheeling around an injury. Hamstring is tight and tender but doesn’t feel like hamburger anymore. Arm pain is mostly nerve flare-ups. I have an idea today involving alternating between high handle trap bar pulls and weighted dips. That’s always been a brutal combo.

PM WORKOUT (1500)

Juarez Valley high handle trap bar pulls of 525 w/5 weighted dips w/60lbs between rounds, followed by stripsets

10-1-9-2-7(oops)-3-8(fixed it)-4-6-5

20x435

13x385

20x315

Followed immediately with a 2 mile walk with the dog

Daily work in the late evening

Notes: I was short on time and wanted to go for max hurt in 30 minutes and this is what I came up with.  Dips needed to be a little heavier, and there was some real magic in those stripset burnouts.  Had I little more time, I woulda pursued it to it's logical conclusion, but this was right on the money timewise.

Hamstring is feeling dangerous, in that it feels good enough I'm most likely going to do something stupid with it.  Nerve pain has dissipated quite a bit.  Kinda got the Linda WOD in my mind for tomorrow, it might happen.  Big thing is working around schedules.

 Training Log: Entry 2619

AM WORKOUT (0315 Natural Wakeup) FASTED

KALSU WOD

But with log viper presses instead of thrusters (same weight)

Time: 52:50

Daily work

Notes: I caught myself spending 2 days trying to come up with something OTHER than this workout to do, which was a sign to me that it was what I needed to do. It totally answered the mail in that my hamstring wasn’t bothered by it and my forearm managed to survive. Definitely didn’t set any records for time, but doing this fasted at 0300 is a different animal compared to having a few meals in me. This workout ALWAYS sucks, and no matter how you pace yourself at the start, it’s too ambitious. I was definitely gassed and hurting. Thsoe burpees really just beat the hell out of you.

When I focused on getting hip pop to move the log, things went faster. Damndest thing.

Pain is migrating, which is a good thing. It’s moved from my forearm to my bicep.

I think I’ve determined I’m eating too much celery. I use it as a Nuts n More delivery mechanism, and so to add more Nuts n More, I just added more celery. Well it dawned on me I’m eating 12 stalks a day now, which is like eating 1.5 bunches (wtf do you call what a bunch of celery grows in?) a day, which is most likely putting my digestion through the ringer. I’ll focus on larger servings of Nuts n More on more limited amounts of celery for the future. Diet break is coming up soon though, which will be good.

 Training Log: Entry 2618

THURSDAY

AM WORKOUT (0315 natural wakeup) FASTED

80 minutes of walking with an 80lb vest on

Daily work of

50 chins

20 standing ab wheels

25 GHRs

40 reverse hypers w/50lbs

50 pull aparts

25 pushdowns

Neck harness

Notes: Taking it easy on the hurt parts. It’s nice getting out early in the morning and being out in the elements. The vest takes away from the ability to really be “mindful”, but I still appreciate it. Going to just go conditioning heavy until I feel ready to push the squats again. I’m honestly pretty excited about going “off plan” at this point, which is most likely a sign it’s time to do just that. I learned a lot from this cycle, and I’ll be able to carry these lessons forward. Big thing is I was letting ego get in the way and a bit too worried about weight on the bar, but the other thing is I learned just how valuable jumps are before squats. Definitely carrying that forward.

At Tang Soo Do last night, we worked basics and then broke out sais for everyone. We worked through some forms using sais. It was a nice way to re-think movement mechanics. My wife loved it: said it tapped into her TMNT fantasies from childhood. She no joke wants to eat a slice of pizza off a sai: I feel like it’s my husbandly duty to obtain sais for her now to make that happen.

On the subject of injury: what’s cool about being strong is, even when you’re “injured”, you can STILL do so much stuff. I just have to be willing to deviate from the plan.

On the subject of eating: my nutrition is becoming more and more instinctive these days, which is awesome. I basically re-wired my instincts when it comes to eating. I instinctively gravitate toward whie meat vs red, toward nut butters and nuts instead of cheeses, toward avocados instead of sour cream, etc. Not about cravings, but more just about auto-piloting.

 Training Log: Entry 2617

AM WORKOUT (0325 natural wake up)

Chins

100 total

Box jumps (2 45s, a 25 and a bunch of mats, highest yet)

4x3

Axle clean and press away

5x141

5x161

5x181

13+5+5x141 (rest pause)

Buffalo bar squats

5xBar

5x140

5x230

5x325

0x375 (called it)

Dips

200 total, transition immediately to

82 lateral raises w/5lbs, transition immediately to

2x50 pull aparts w/25 pushdowns in between

POST WORKOUT SHAKE

CONDITIONING

Death by SSB squats (unloaded SSB)

Started at 10 reps, died on the 11th round at 14 reps, so got up to 20 reps total. For those unfamiliar, “death by” EMOM workouts have you go up 1 rep each round, so I started at 10 reps on round 1, 11 on round 2, etc, up to 20 on round 10.

Notes: This was supposed to be the first day of week 4 of BtM, but body wasn’t playing nice this morning. The hamstring was a known issue, but I was dealing with some nerve pain in the forearm yesterday that really came through on the buffalo bar squats. I was in agony, seriously wondering if I broke my forearm after racking that set of 375, and found unloading plates from the bar to be challenging. Were it JUST the forearm or JUST the hamstring I’d be alright, but it’s tough trying to compensate for both at once on a set of heavy squats.

This tends to happen when I squat with a barbell vs SSB for too long, and when I factor in all the kettlebell work I’ve been doing, I’m sure it’s all been adding up.

One again, an abundance of available solutions. I brought out the SSB and made it part of the conditioning just to get in some squat work, and it’s very forearm friendly. I may just scrap BtM for the final 3 weeks, freewheel it with the things I CAN do and get back on schedule. I’ve got nothing to prove: I’ve run the program twice and I know it works, but I’ve also been pushing the body QUITE hard for a while now, and i may be time for a little variety. I’ve also got some training gear that can help with the hamstring, to include gateway briefs and a reverse band set up.

Appetite is through the roof. Good signs all around. Those box jumps were amazing: really seeing some good there.

Forgot to log yesterday that I got in a 40+ minute walk with the 80lb vest on. Got Tang Soo Do tonight

PM WORKOUT (1630)

Keg Grace

2:18 (2 second PR)

Notes: No significant pain on this one, minus the keg ripping a small chunk out of my left shoulder.

 Training Log: Entry 2616

TUESDAY

BUILDING THE MONOLITH Week 3, Workout 7

AM WORKOUT (0310 natural wake up) FASTED

“BREAKING THE LAW”

Odd rounds: 5 KB front squats w/45lb bells, low handle prowler push (prowler loaded w/90lbs) 60 paces/backwards drag prowler 60 paces

Even Rounds: 5 KB thrusters, low handle push, high handle push

19 rounds in 57 minutes

Daily work

Notes: I was sweating today, despite the cold temps and berserker attire. Moving a little slower with the buggy hamstring. Downright ravenous too when it was all said and done. Prowler is a hunger machine.

I just want to comment that my back looks gigantic in that widowmaker squat video. I’m also too f**king lean despite my best efforts. Added 2 slices of toast, 1 with PB and 1 with almond butter, on top of my already gigantic breakfast this morning.

 Training Log: Entry 2615

MONDAY

BUILDING THE MONOLITH Week 3, Workout 6

AM WORKOUT (0305 wake up via dog)

Weighted chins 87.5lbs

5x5

Buffalo Bar Squats

5xBar

5x140

5x230

5x350

5x390

4x435 (equipment mishap)

Axle clean and strict press away

10x5

Band pull aparts

1x50

2x25

Axle shrugs against bands

70 against short average bands, transition immediately to 30 against light bands

Buffalo Bar Squat Widowmaker

40x255lbs

40 reverse hypers w/50lbs

20 standing ab wheels

50 dips

25 pushdowns

Neck harness

Neck curls

30 GHRs

CONDITIONING

EMOM 5 log viper presses w/100lb log for 10 minutes

Notes: Started off with giant sets of squat-chin-press until I ran out of chins, then squat-pull apart-press, and then I finished out pressing while I unloaded the bar from squats so I could use the axle for shrugs.  My right hamstring acted up on the first ramp up set for squats and didn't get any better after that.  You can see I'm using a different technique in the widowmaker squat to emphasize my lower back to take some weight off the hamstring.  

I came in with a goal for 40 reps, so I'm happy to have met that.  Once again, felt like losing chow on that set.  Pretty awesome to be able to push that hard.

Presses were exactly where I needed them to be difficulty wise.  

I like what I came up with for conditioning.  I normally can't stand EMOM work, but this answered the mail.  I'd love to take this one out until failure.

EDIT: Meant to document, I clearly underate over these past 5 days.  My lifting belt was LOOSE, and I could feel the impact of it.  It's easier to stay on task when I'm working, but when I'm at home, I get pulled away by chores and events.  I need to make a point of getting in calories during those down periods.