Training Log: Entry 2677

AM WORKOUT (0327 natural wake up)

GIANT SETS (jump-squat-row) plate change rest

Box Jumps (same height as last week)

5x3

Buffalo bar squat

5xBar

5x140

3x230

1x320

1x370

T-bar rows

15x100

15x125

3x10x150

ZENO SQUATS (12 deep breaths between sets)

11x410

6x410

3x410

2x410

1x410

11x370

6x370

3x370

2x370

1x370

14x320

SUPERSET CIRCUIT (no rest: just all 4 sets back to back, hyper-abs)

Reverse hyper 410

4x10

Standing ab wheel

4x5

50 band pull aparts

25 pushdowns

Belt squat stripset (no lockout/no rest between sets)

42x200 (PR)

Reps of 175,150,125,100,75,50,25,Axle

Neck work

CONDITIONING

40kg KB swing

Burpee Chins

Dips

21-15-9-5

Completed in 10:20

Notes: This is a really cool milestone on Zenos: the first backoff set is now what I started the program with rep-wise. Which means I’ve added 22 reps total. The cascading effect of adding just ONE rep to the topset each week is pretty awesome. I’m feeling the effects too: my walkout is SUPER strong compared to when I started. Having an end date in sight helps. I really feel like I’ve found a way to make this work and be sustainable. And with that, I’m am stupid lean right now, so that’s working out well too, even with fat loss NOT being the goal.

The belt squats were gnarly. Had trouble walking away when it was over.

Conditioning was solid. Not a lung breaker, but it got me my daily work and got my heart rate up.

Prowler tomorrow. My new skis came in, so I’m excited to have the prowler back to 100%.

PM WORKOUT (1815)

Tabata KB front squats w/45lb bells

Notes: Just getting it in like I do.  

My grassfed beef liver/grassfed beef chorizo got made today

Cooking

Finished

Just had it with my nightly meal.  The flavor is a little weak, most likely because it's so ridiculously lean, BUT it also doesn't have that metallic taste of liver, so that's pretty cool.  When I start eating a little bigger, I can see doing this with bison and beef liver to make it even more palatable.    

 Training Log: Entry 2676

Ok, I am honestly really proud of how this day went.  It was a crazy day schedulewise and I managed to make everything work.

Slept off and on until 0615. Typically a real good night of sleep buys me a poor one the next day: I’m too rested, haha. Started the morning off with this fasted workout

5 rounds of

10 KB swings w/40kg

10 burpee chins

Buyout: 50 KB swings

20 standing ab wheels

Got the 5 rounds done in 9:04, whole workout in 10:36

From there, had breakfast with the family, and while taking out the trash I knocked out

Axle push press
5x136
3x226

Axle clean each rep and strict press
23x161 in 5:56

Already had the axle loaded up beforehand, so I did that in my pajamas with zero warm-up.  I remembered how to push press finally: actually got my heels to leave the ground and get in some decent leg drive.  The final 2 reps were easier than the first one.  

Got some family photos taken, went out for lunch, came home and had half an hour until we had to leave again to go see a play, so I got this all done in 25 minutes

GIANT SETS (press-dip-raise-pull) Sets 1 and 4: behind the neck press, Sets 2 and 5: DBs, sets 3 and 6: axle.  1 minute rest between sets

BtN Press 130
1x10
1x9

(4) High incline DB bench 85s
1x10
1x7

Axle bench press 241
1x10
1x8

Dips
6xFailure

Lateral raise
5x16x10lbs
1x15

Band pull aparts
6x15

Came home from the play and started making dinner for the family.  While the grill warmed up, I did

Poundstone curls
198xAxle

After dinner, cleaned up the garage/set up for tomorrow's Zeno squat workout and got my reverse hypers, band pushdowns, neck work and GHR done.

Today was absolutely "get to yes".  The 1 minute rests between sets went a long way on the supplemental work.  I also, once again, did zero warm-up, and went into the gym in my jeans.  Stripped off my shirt to keep from getting it dirty, knocked out the work, got changed back in (thankfully too cold to sweat) and headed out.  Hit about the narrowest grip BtN press of my life on the first set because I was rushing, but no harm came of me.  Helluva pump from moving so fast.

 Training Log: Entry 2675

Slept until 0622 and hit a fasted 38 rounds of burpees over bar at 20 seconds on/10 seconds off. Best sleep I’ve had in a LONG time. Weekend is off to a great start.

PM WORKOUT (1400)

“MONUMENT TO NON-EXISTENCE”

Buffalo Bar Squat 20x320+Axle Deadlift 20x316+Comrade Fran w/45lb KBs+Keg Grace w/150lb keg+Stone shouldering 10x135

20 standing ab wheels

50 pull aparts

40 reverse hypers w/40lbs

2 mile walk with the dog

Notes: I am officially naming this workout, but it’s honestly more an idea than anything else. It’s origins come from Final Fantasy VI (III in the US), where the villain actually succeeds. At the end of the game, you encounter him and he expresses his nihilistic intent to destroy everything

In that battle, you fight a multi-part final boss, which is much like the structure of this workout. And in turn, you’re dying the entire time.

It also lends itself to allow me to just keep adding onto it to make it more challenging as I go. And giving it a name will make it easier than having to list it out every time. It was originally Deep Water, but now it’s mine.

The squat technique is getting sloppy/old school on me. I’m relying a lot on my hamstrings and low back to carry me through vs the more upright/quaddy style squat I’ve been using recently. Makes sense. When we’re in a bind, we fall back on what we’re good at. Got an extra rep on the axle deadlift before having to put it down, which was awesome. Fran felt like it moved a little better while Grace felt super awful. 10 was my minimum goal for the stone: I can add on to it next time.

 Training Log: Entry 2674

AM WORKOUT (0323 natural wake up)

(2) Texas Deadlift Bar touch and go deadlifts
5x135+chains
5x225+chains
1x315+chaisn
1x385+chains
11+5+5x455+chains (rest pause)

12 rounds EMOM

Odd minute: (3) Deficit deadlift 315lbs
Even minute: SSB squat 205lbs

8-7-6-5-5-4

Axle shrugs against short strong bands
1x37

Followed up immediately w/ 50 band pull aparts, neck work, 40 reverse hypers w/50lbs and 20 standing ab wheels

POST WORKOUT SHAKE

CONDITIONING 

10 rounds of

10 KB swings
5 burpee chins
5 dips

Done in 11:40

Notes: Do I know how to take a day off work or what?  Once again, the super early deadlifting means VERY good control on the eccentric, which is a nice limitation.  I might have had that 12th rep on the topset if my life depended on it, but I knew that, if I DID get it, I'd have nothing left in me for a follow up.  Worked out well enough, as I picked up an extra rep on the final rest pause.  My shins are torn to hell: my skin is dry and all the log work keeps opening up cuts on them.  Made me just slightly gunshy on my pulls.

That EMOM workout is awful.  I am so mad at myself for coming up with it.  I'm also somehow getting better at it.  But once it's done, so am I.

Circuit was what I needed.  Nothing too intense and got in some daily work.

Got Tang Soo Do tonight.  Going to spend the day knocking out some chores so I can enjoy the weekend with the family.  

Been meaning to note that this is the least "dramatic" ROM progression cycle I've had in a LONG time.  No real build up, no prep, no psyche up, no meal ritual: just get it done like a normal training day.  I think that's been for the best for me to make this all sustainable.  In general, this has been a very successful training cycle.  I'll write it up at some point to make it a "program".

PM WORKOUT (1600)

More tabata KB front squats

'

Tang Soo Do class at 1800

Notes: Walk with the dog didn't happen, so I got in something quick while taking out the trash.  Tang Soo Do had me spar the Mrs.  Needless to say, aggression was tuned down a bit, but was a joy to be able to have the experience.  Also got to see my kid spar and they had some great techniques.  Trying to come up with something nutty for tomorrow.

 Training Log: Entry 2673

AM WORKOUT (0330 wake up via alarm, 4.5 hours of sleep due to time commitments)

SUPERSETS (press-chin)

Log clean and strict press away

3xLog

3x120

3x140

3x160

3x180

3x200

2x225

1x225

Weighted NG chins 80

7x3

GIANT SETS (press or dip-dip-raise-pull) weighted dips odd sets/trap bar even sets

Weighted dips 92.5lbs

3x10

Trap bar press 145

3x10

Dips

6xFailure

DB lateral raise 20lbs

4x11

2x10

Band pull aparts

6x15

POST WORKOUT SHAKE

CONDITIONNG: “TABEARTA”

20 rounds of Bear complexes, 20 seconds on/10 seconds off

20 standing ab wheels

Kroc rows 115

1x18

Notes: Went straight from my 12 yesterday to Tang Soo Do, our sparring night was focused on hitting the wavemasters with “tournament sparring techniques”, so it was a lot of fast footwork and being bouncy and spinny, came home, mrs worked on homework for a few hours while I did some meal prep, crashed, alarm got me up and I got after it.

Felt a bizarre combination of strong but unstable. The muscle is there, but all of my connective tissue is loose. Back was rippling and popping all over on the heaviest topset, and I called it at a double with a follow up single vs going for a true triple. Had a little difficulty with dizziness on the set of 200, but no blackout.

Hit PRs all along the supplemental work. This is going well. The looseness I think speaks to how little time I need on a diet break to reset. I also probably need to take in some carbs and refill some glycogen so that stuff will stick back together. Schedule has been crazy and cheat meals haven’t happened.

Tabearta continues to just be amazingly terrible. As long as I get in 2 per round, I know I’ll be hurting.

Took Friday off of work. Deadlifts in the morning, then getting chores knocked out so that my weekend is free If the weather is good, I’ll be able to take the dog around.

PM WORKOUT (1815)

Tabata KB front squats w/45lb bells

Notes: Another "knocked out while taking out the trash" workout.  This is a method I'd gladly sell.  Just put a set of bells somewhere in your house that you frequently go through and make it a goal to do this 3 times a week, minimum.  Could do some serious damage.  I still am caught off guard with how "done" I am after 4 minutes.  Holding the rack position really does some magic.

 Training Log: Entry 2672

AM WORKOUT (0315 wake up via alarm) FASTED

SNAKEHANDLER MASS

17 rounds in 41:45 of

3 front squats w/225

4 log vipers w/135

5 burpee chins

POST WORKOUT SHAKE

20 standing ab wheels

Notes: I got 16 rounds done before the 40 minute mark, which is some manner of PR on this.

I legit got angry with myself for having ever come up with this workout. I’m trying to figure out a way to describe it’s misery. There used to be an expression that Eskimos had 40 words for snow, and I feel like it’s that way when it comes to training misery as well. Tower of Babel is like a riptide: it lures you in and suddenly you’re swimming as hard as you can to escape and not drown. Juarez Valley is like a bucking bronco: you get slammed right from the start and spend the whole time trying to hold on. This is honestly like baking inside an oven. It’s a consistent level of misery applied, but as you continue to endure it, it just keeps accumulating and becoming worse. The intensity never changes, but YOU do.

All this to say that, despite the PRs, I was HURTING through this one today. Related info: I saw in the mirror this morning that I am as lean as I was at my “peak” leanness back whenever it was I took that photo. A few points there

* Cool.

* It took me around 4 weeks to get here after 12 weeks of gaining.

* I am NOT trying to lose weight. All I’ve been doing is taking a break from gaining so that my guts have a chance to rest.

* What THAT means is that it appears I’ve reset my body’s “bodyfat set point” to “stupidly lean”. If I’m NOT eating to gain, this is where it tries to get back to. 

* I am starting to experience the consequences of such leanness. Careful readers of my log will note I’ve been documenting little niggling tweaks here and there. My back keeps locking up, getting some connective tissue things, etc. The difficulty I’m experiencing in conditioning shows there as well.

* I still intend to keep the diet break going for the duration of this training cycle, which is 3 more weeks, but this means I can most likely stop dropping/pulling food out of the rotation.

In that regard, working my 12 now, packed enough food for an army, and it’s sparring week for Tang Soo Do tonight, so lots of activity ahead. Daily work may slide, and that’s more than fine. This workout hits EVERYTHING.

 Training Log: Entry 2671

AM WORKOUT (0318 natural wake up) FASTED

“DEATH AND TAXES”

45lb KBs

Prowler loaded w/90lbs

1 round= 5 KB thrusters-run to prowler-low handle push 60 paces-3 KB front squats-low handle push 60 paces-run to KBs-3 KB front squat-run to prowler-high handle push 60 paces-3 KB front squats-backwards drag prowler

9 rounds inside 51 minutes

Front rack KB walking lunges back to the truck

POST WORKOUT SHAKE

50 chins

50 dips

50 pull aparts

40 reverse hypers w/50lbs

20 standing ab wheels

25 band pull aparts

Notes: It was 7 degrees according to my truck, and between the cold and my knee being a little janky I was hurting on this. Thankfully, most of the snow had melted and there was no ice this time, so low handle pushes were viable. The No Bulls were champs: very satisfied with the product. Caught prowler flu pretty early into this. Went berserker mode at the 40 minute mark: was managing to sweat through my beanie and thermal shirt.

Walking lunges in the front rack actually had the KBs “burning” my skin. Pretty interesting feeling. I really feel like there’s a lot of potential there with that movement, but I’m making the prowler the star of the show until weather causes otherwise. Once that happens, good to know how many other options I have.

Maybe some more conditioning later today. Got a 12 tomorrow.

 Training Log: Entry 2670

AM WORKOUT (0330 wake up via alarm)

GIANT SETS (jump-squat-row)

Box squats (4 45lb plates, 2 25s and a bunch of pavers, highest yet)

5x3

Buffalo Bar Squat

5xBar

5x140

3x230

1x320

1x370

T-bar rows

15x100

12x125

3x10x150

ZENO SQUATS (12 deep breaths between sets)

10x410

5x410

3x410

2x410

1x410

10x370

5x370

3x370

2x370

1x370

16x320

SUPERSET CIRCUIT (hyper-abs, just back and forth, no rest until all 4 sets complete)

Reverse hyper 360

4x15

Standing ab wheel

4x5

50 band pull aparts

Belt squat stripset (no rest between sets)

40x200 (PR of some variety)

Reps with 175,150,125,100,75,50,25,Axle

Neck work

POST WORKOUT SHAKE

CONDITIONING (burpee chins to dips)

21-15-9-5: done in 8:58, then burpee chins until 10 minutes total

Notes: Wore the wrong shirt for today: things were a little slick and made it tough to get stable. Extra challenge, which makes victory sweeter. On the very first box jump, I clipped my elbow on the dip bars on the way up and skinned my shin pretty good. I thankfully have no feeling in them, but it got me a little gunshy. Focused on committing myself to the jump for later rounds and it paid off. It’s been awesome to see how strong this has become, and I immediately see the benefits in the follow up squat sets.

Last week taught me that I really only need 1 big set for the belt squats, so I cut them out of the supplemental superset. Right call: it’s a helluva stripset when I can put my all into it.

The conditioning work answered the mail. The dips are sneaky: they’re not terribly difficult, but doing the next round of burpees afterwards is gnarly because the pushing muscles get no rest.

Wife is getting a new treadmill today and has offered to let me use it. Running/walking may feature more regularly. I was avoiding it before because her current one makes a LOT of noise. Same reason I got rid of my airdyne: early AM training doesn’t lend well to it.

PM WORKOUT (1800)

Tabata KB front squats w/45lb bells

Notes: Another "get it done while taking out the trash" workout.  This is just magic.  My right knee was bothering me during the burpees this morning and has been a bit unstable all day, but can still perform as evidenced here.  I'm using Dan John's rule of "at least 8 reps in 20 seconds", and it's a solid standard to abide by.

Got the prowler loaded up for tomorrow.  Supposed to be single digits, but thankfully no wind or snow/rain.

 Training Log: Entry 2669

Slept off and on until 0620 and then hit a fasted workout of 40kg swings and burpee chins

21-15-9-5

Then 50 swings

Total time was 10:12.

This is another one of those combos that just “works”. Hits the everything, but saves my quads since I seem to be squatting every goddamn day these days.

Doing burgers tonight, so I’m excited about that. Got bison as the base, and then deciding on chicken or shrimp for the follow on. Turf and turf or surf and turf: important choices.

Did a little progressive workout today.  Knocked this out in the AM while taking the trash out

Axle clean and push press away

5x136

Axle continental and push press away

9x196 (5lb PR from previous cycle)

Several hours later

PM WORKOUT (1430)

Axle clean and strict press each rep

27x141 in 4:10

GIANT SETS (press-dip-raise-pull) Sets 1 and 4: DBs, Sets 2 and 5: BtN, Sets 3 and 6: Bench

(4) High incline DB bench 85s

2x10

BtN Press 130

1x10

1x8

Axle flat bench 241

2x10

Dips

6xFailure

Lateral raise

3x16x10lbs

3x15x10

Band pull aparts

6x15

25 pushdowns

20 standing ab wheels

Poundstone Curls

127xAxle+5lbs

40 reverse hypers 50lbs

Neck work

PM WORKOUT II (1800)

Tabata KB front squats w/45lb bells (hold bells at side during 10 second rest)

Notes: Didn't want to spend all day training so broke it apart and knocked out bits at a time.  Got that Tabata work while taking out the recycling and the push pressing done while taking out the trash.  A testament to my goal of being able to perform without warm-up.  It's self-perpetuating.  My push press is getting a little better, and the continental was smoother.  My pressing strength in general is increasing.  Re-discovering this giant set approach has been good.  Even without the surplus, it still does the job, but I imagine it's effectiveness will be shorter lived.

Dan John was still right about tabata front squats.  Something about them are magical.  

Zeno's tomorrow.  Excited about that.  And for those wondering: shrimp and bison burger won.  Surf and turf.  Can't take the California out of me.

 Training Log: Entry 2668

Slept until 0620 and got in 36 rounds of burpee over bar fasted. Weekend off to an awesome start. Had Tang Soo Do last night and it was just a blast: solid class of 1 steps partnered up with this Mrs. 

PM WORKOUT (1400)

No rest between anything

20x320 buffalo bar squats

20x316 axle deadlifts

"Comrade Fran" w/45lb bells and strict chins

"Keg Grace" with 150lb keg

20 standing ab wheels

50 pull aparts

40 reverse hypers w/50lbs

50 dips

25 pushdowns

2 mile walk with the dog

Notes: I continue my natural gradual descent into madness on this one.  Getting 15 reps before the first set down on the deads is awesome.  That transition into Fran is ROUGH, and I forgot the knee sleeves at the start.  Grace always makes me feel like I'm going to lose chow around the halfway point.  I'm really pleased with how quick the squats and deads went: done within the space of one song.  Considering what else could be added at this point.

 Training Log: Entry 2667

FRIDAY 

AM WORKOUT (0330 wake up via alarm)

(3) Texas Deadlift Bar touch and go Mat Pulls
5x135+chains
5x225+chains
1x315+chains
1x385+chains
12+5+4x455+ chains (rest pause)

12 minutes EMOM

Odd Minute: (3) Deficit deadlifts 315
Even Minute: SSB squat 205

8-7-6-5-4-4

Axle shrugs against short strong bands
1x35

Transition immediately to 50 pull aparts, neck harness, neck curls, 40 reverse hypers w/50lbs, 20 standing ab wheels

POST WORKOUT SHAKE

CONDITIONING

2 KB clusters w/45lb bells-5 chins-2 clusters-5 dips

Managed 8 rounds of that in 10 minutes, finished out 2 more rounds untimed to get my 50 reps of daily work

Notes: Came into this one feeling much better than last week, and my lats weren’t nearly as torn up. Noticed things were strong on the warm-up. Thinking that this return to mat pulls is bringing back some of my deadlifting. Topset rocked. However, after that set of 12, I put the bar down a little harder than usual (forgetting it was only 0330) and felt like I was done. I had to actually breathe BETWEEN my deep breaths. I still found the rest of the workout in me, but it was interesting how taxing that was.

Oh my god that EMOM is so awful. I’m so upset I discovered it. It’s absolutely making me better. Got an extra rep from last week.

Conditioning wasn’t a total ballbreaker but enough to answer the mail. I’m most likely going to do something really stupid this weekend, so that will help.

This diet break has been just what I needed. My digestion has really settled and I am just “comfortable” so much now. Not walking around always feeling full/bloated. Training belt and clothes fit well. I’m always hungry, which is awesome. I’m still nickel and dime-ing things down to adjust my baseline, and should be in a solid place to grow when the time comes. Really doing my best to keep the eggs and beef in the diet though: I’ve been seeing great results from including them and keeping them, and last time I took them out I saw some regression.

 Training Log: Entry 2666

AM WORKOUT (0327 wake up via dog)

SUPERSETS (press-chin)

Log clean and strict press away

5xLog

5x120

5x140

5x160

5x180

6x195 (1 rep and 5lb PR from previous cycle)

Axle clean and strict press away w/rest pause

16+5+6x141

Weighted NG chins 35lbs

7x8

GIANT SETS (press odd sets/dips even sets-dip-raise-pull)

Trap bar press 145

2x10

1x8

Weighted dips 90

3x10

Dips

6xF

DB lateral raise 20lb

3x11

3x10

Band pull aparts

6x15

Kroc rows 115

1x19

POST WORKOUT SHAKE

CONDITIONING

“TABEARTA”

20 rounds of Bear Complexes w/95lbs at 20 seconds on/10 seconds off

Notes: Got to bed late last night. Worked a 12 then went straight to Tang Soo Do. Wife and I both got another set of stripes on our belts, so we’re one away from being testing eligible again, and we’ve already got that criteria down. Our instructor actually told me last night “Maybe we’ll eventually find some curriculum to slow you two down”, as we’ve gone from the most junior students in the class to third most senior. I honestly was riding the struggle bus all class: my 12 drained me mentally, and trying to remember my Korean vocab while coordinating my left and right was causing some misfires in the synapses. But good to know I still got it when I need it.

Despite all that and the dog waking me up this morning, I felt refreshed and charged up. Went conservative with the topset and got a little chipshot PR, and it was awesome. 5 strong reps and the one shaky, grindy “press with every muscle you have and hold the lockout for 15 seconds just to make sure you have it” rep. Good to find that back in myself.

Ran into a weird sensation on the trap bar press of something in my forearm snapping on the eccentric. This happens whenever I do a lot of trap bar pressing. It’s not problematic: just weird. Something in the connective tissue.

I recently adjusted my Inzer belt so it would fit over my Slingshot strongman belt. It’s a bit looser than what I had before, but gives me more coverage around the core, which is nice for log cleans. Less pinching.

TABEARTA is always exactly what I need and I hate it. Really focusing on being explosive out of the squats.

Was thinking on the drive over how so much of what I’m doing these days is “floor raising” vs “ceiling raising”. I have no idea what my maxes are, I’m not pushing into new territories often, but my “on demand” performance is just getting nutty. I see it in how little I need to eat before training, how my warm-ups are pretty non-existent, and how I’m hammering the same muscles every day. So much of my training is based around being just as strong at the end as I was when I started. I feel like this is a solid evolution as I age. Spend the 20s raising that ceiling, spend the 30s getting the floor to match.

 Training Log: Entry 2665

AM WORKOUT (0315 wake up via alarm) FASTED

SNAKEHANDLER MASS

3 front squats of 225

4 log vipers 135

5 burpee chins

17 rounds in under 43 minutes (16 done in under 40, a PR)

20 standing ab wheels

Notes: Made the decision to push for another round vs get in daily work and it was absolutely the right call. Really discovered some magic with this one. Burpee chins were the missing link, and now that I got that in this just hits everything and brutalizes me. My legs were showing the symptoms of Zeno squats yesterday, but this got some life into them.

Working a 12 today, with Tang Soo Do tonight. Heavy conditioning based day. If I have the chance, I’ll get in some more daily work, but otherwise totally at peace with how this shook out. Honestly just a great start to the morning.

I’m really gravitating toward this training. Maybe my future will hold some 5s pro for main work and then just finishing out with this as a training style. We’ll see.

 Training Log: Entry 2664

AM WORKOUT (0308 natural wake up) FASTED

DEATH AND TAXES ON ICE

10 rounds in 52 minutes

Front rack position walking lunges with KBs back to the truck

POST WORKOUT SHAKE

50 dips

40 reverse hypers

20 standing ab wheels

50 pull aparts

25 pushdowns

Neck work

50 burpee chins in 5:50

Notes: So here is what my prowler space looked like this morning

You can see the solid sheets of ice out front, and then all that sparkly stuff is a base layer of frost.  I was thankful to have a long enough spot to work, but low handle pushes weren't happening.  Simply couldn't get a grip.

So the workout went:  5 KB clusters-run 60 paces to prowler loaded w/90lbs-backwards drag to KBs-3 front squats-high handle push 60 paces-run back to KBs and do 3 front squats-run back to prowler and forward drag while holding the tow rope 60 pages-3 front squats-high handle push 60 paces.  That's 1 round.

On the berserker front, I didn’t even make it 10 minutes into the workout before I had to shed all the top layers, and at the end sweat was running in my eyes. This was really gassing me, despite the fact I had to move slower due to the ice.

After it was done, got home with enough time to tack on that mini conditioning on the end as well.  Back to work today, and a 12 hour shift tomorrow.

 Training Log: Entry 2663

Woke up at 0600, knocked out 4 minutes of Burpee chins fasted to get a total of 42 done while the Mrs was getting ready, got the kiddo up, had a few breakfasts and did this

AM WORKOUT (0800)

GIANT SET (jump-squat-row)

Box jump 

5x3

This high

https://i.imgur.com/3hi0AnM.jpg

That's 2 35s, 2 45s and a 25 on top of a bunch of mats and stuff.  It's the highest I've been so far

Buffalo Bar Squat

5xBar

5x140

3x230

1x320

1x370

T-bar row

15x100

12x125

3x10x150

ZENO SQUATS (12 deep breaths between sets)

9x410

5x410

3x410

2x410

1x410

9x370

5x370

3x370

2x370

1x370

16x320

Belt squat stripset (no lockout)

32x200

Reps of 175,150,125,100,75,50,25,axle

Later in the day, 2 mile walk with the dog

Notes: Mrs and I had the day off together, so abbreviated, hit the highlights, got in the daily work and rolled.  The Zeno squats are feeling right now.  This was a taxing workout.  It makes since: getting to the 9 rep threshold at the top adds QUITE a bit of total reps.  It's fun how this workout shakes out in general that way.  Feeling strong.  Hitting that belt squat stripset right afterwards was legit.  Put in some solid effort.  Got the prowler tomorrow before the weather turns on me.

 Training Log: Entry 2662

Slept until 0620 and got in fasted 34 rounds of burpees over bar at 20 seconds on/10 seconds off. 

PM WORKOUT (1430)

Axle from the floor and push press away

5x156 (clean)

2x1x231 (continental)

Axle clean and strict press each rep 161lbs

22 reps in 4:50

GIANT SETS (press-dip-raise-pull): sets 1 and 4: BtN, sets 2 and 5: DB, sets 3 and 6: axle

BtN press 125

2x10

(3) Incline DB bench 85s

2x10

Axle flat bench 236

2x10

Dips

6xF

Lateral raise 10s

2x16

4x15

Band pull aparts

6x15

Poundstone curls

193xAxle

Notes: My push press is still pretty awful, which isn't a shock considering how I don't train it.  I lose a good amount of energy on that continental.  It's worth noting I still go double overhand with it, because of course I do.  Nice to get the training in.  Pressing was strong where I needed it to be.  This is my least exciting day of the programming, but it's like taking my medicine.

Will get some chins in later, possibly as part of Comrade Fran.

 Training Log: Entry 2661

Slept until 0630 and got in fasted “Comrade Fran”, strict chins and going 21-15-9-5 to get my 50 daily work chins knocked out too. Time for 21-15-9 was 6:12, final time was 7:14. The snow hit last night, so shoveling will be today. My lats are on fire from that little surge I got on my deadlifts: interesting feeling. Starting to get some physical breakdowns that come when there’s no surplus of calories to heal off of. Riding the razor’s edge on the break here, which should mean a solid response when I jack up the volume and the food.

Shoveled a lot of wet heavy snow today, then...

PM WORKOUT (1500)

Buffalo Bar Squat 20x320+Axle deadlift 20x316+Keg Grace (155lb keg one motions)

50 dips

50 pull aparts

20 standing ab wheels

40 reverse hypers

25 pushdowns

Neck work

Notes: This was a faster workout than throwing Fran on at the end, but it sucked WAY more.  I definitely felt chow wanting to come back up on Grace around the halfway point.  I do think the next evolution will be Grace and Fran together.  

Got my "No Bull" trainers.  They are going to make great prowler shoes, but no dice on the deadlifts.  They elevate me pretty high off the ground.  Seems pretty goofy really.  Gonna stick with my Crossfit LTRs with the holes in them for now, but might get the Mark Bell deadlift slippers.

Weekend is treating me well.  Lots of sleep and recharging.  Definitely needed this.  Got a bison pot roast on deck for tomorrow night's dinner.

 Training Log: Entry 2660

AM WORKOUT (0415 natural wake up)

(4) Texas Deadlift Bar touch and go mat pulls
5x135+chains
5x225+chains
1x315+chains
1x385+chains
11+5+5x455+chains (rest pause)

12 rounds EMOM

Odd minutes: (3) Deficit deadlifts 315lbs
Even minutes: SSB squats 205lbs

8-7-6-5-4-3

Axle shrugs against short strong bands
1x32

Transition immediately to 50 band pull aparts, then to neck harness, then neck curls, then 40 reverse hypers, then 20 standing ab wheels

CONDITIONING

40kg KB swings-burpee chins

21-15-9-5

Time: 8:22

Notes: Kid's school was canceled and I took the day off work, so I could sleep in.  Wanted to get this in before the snow started to hit, as I knew I'd be shoveling later.  I had that 12th rep for the topset, but at the top of the 11th I felt a little electric surge go through my upper body musculature and knew discretion was the better part of valor today.  Got the total reps, which was awesome.  Honestly didn't think I had anything in me for the EMOMs, so I'm really pleased with how that went.  Might Hepburn it and add some reps to the end.

Not sure what the exact resistance rating is on the bands, but they're the next step up.  Solid challenge.

That conditioning workout is solid.  Great for low equipment/time.

PM WORKOUT (1645)

Tabata KB front squats w/45lb bells

Notes: Literally got this done while my Ninja grill was making curly fries.  Threw them in, ran to the garage, set the timer and went do it.  Stuck with the Dan John rule of "minimum of 8 reps per round" and held the bells at my side during the 10 second rests.  This is so fantastically brutal.  

Had to skip Tang Soo Do tonight due to a winter storm.  Glad we got our stripes last class.

 Training Log: Entry 2659

AM WORKOUT (0400 natural wake up) FASTED

SNAKEHANDLER MASS

3 front squats w/225lbs
4 log viper presses w/135
5 burpee chins

16 rounds completed in 41:12

POST WORKOUT SHAKE

50 dips
50 pull aparts
20 standing ab wheels
25 pushdowns

Notes: Took a few days off work and got to sleep in.  I am such a fan of what I've come up with for this workout.  I consider this "indoor prowling", because it has the same training effect on me.  It's got a bit too much eccentric work to be true prowler work, but still hits those marks.  Moved through it faster than last time and definitely felt it.  Finished up with daily work, and should be able to take the dog for  a walk later.

PM WORKOUT (1330)

2 mile 80lb weighted vest walk with dog

Notes: Great to get another one of these in.  It's been a while.  We're getting a winter storm tomorrow, so had to get this in before that happened.  Shoveling in my future.

Few things I've been meaning to log but keep forgetting to.

* Mrs and I got a stripe on our belts in Tang Soo Do last night.  We've gone from the most junior students in the adult class to 2 of the most senior.  I'm really proud of my wife.  She didn't have the background I did, and has been just crushing this.   It also just goes to show the value of AN athletic background when it comes to picking up something.  

* My most recent Zeno Squat workout marks a milestone for me.  Anytime I can hit 4 plates for a set of 8, it means I'm good for a 500lb squat.  My legs are back to the strength they were before I undertook my rapid bodyweight drop.  

* In that regard, I'm feeling a lot more like my old self as far as performance and mentality goes, while physically improved.  I'm still lean and eating better/making better choices.  My sleep QUANTITY hasn't improved much, but sleep QUALITY is much better.  Used to wake up about every hour or so.  Now it's only a few times a night, and my sleep is DEEP. 

* Diet break is going well.  Still have to watch myself for undereating.  I like the training I've come up with during this time.  If I were to ever "sell" this approach, to make it simple, I'd make this a 7 week block of conjugate work.    

 Training Log: Entry 2658

AM WORKOUT (0315 wake up via dog)

SUPERSETS (press-chin)

Log clean and strict press away

5xLog

3x120

2x140

2x160

2x180

1x200

1x220

1x230

Weighted NG chins

8x2x105

Axle clean and strict press away w/rest pause 161

12+5+6

GIANT SETS (weighed dip sets 1,3 and 5/trap bar press sets 2,4 and 6-dips-raise-pull)

Weighted dips 87.5lbs

3x10

Trap bar press 140

3x10

Dips

6xF

DB lateral raise 20s

2x11

4x10

Pull apart

6x15

CONDITIONING

21 rounds of bear complexes with 95lbs at 20 seconds on/10 seconds off

Kroc rows 115

1x20

Notes: Went conservative for the heavy single and pressed a VERY smooth 230. Head didn’t come through, but such is life. Hit a rep and weight PR on that back off set, which is cool, and the giant set at the end is still showing promise.

That conditioning is absolutely what I need. It crushes me. If I can get 2 complexes done in 20 seconds, I’m being honest with myself. Otherwise, I’m dogging it.

Tang Soo Do tonight.

 Training Log: Entry 2657

AM WORKOUT (0315 natural wake up) FASTED

“DEATH AND TAXES”

Let me explain this one. 60 paces away from the prowler (loaded with 90lbs), I had 2 45lb KBs. Workout starts, I run to the KBs, do 5 thrusters, run back to the prowler, low handle push it to the KBs, do 3 front squats, low handle push the prowler ANOTHER 60 paces, run BACK to the KBs, 3 front squats, run BACK to the prowler, high handle push it to the KBs, 3 front squats, backwards drag to start. That’s ONE round.

I got through 8 in a little under 53 minutes.

THIS is a fantastic prowler workout. Time goes by quick with it, because you’re always busy and there’s not much monotony. I started off with 5s for the front squats and shut that down after the first round when I realized the kind of silly volume it would generate. I was hurting on this one. The running back and forth is crucial: I forced myself to move quick, rather than use it as an opportunity to dog it and recover.

A permutation I’ve thought about is carrying the bells from point to point as well. Mini-farmer’s walk. Just lots of potential.

The name actually came from a radio DJ while I was driving home. I was thinking some sort of “KB tax” name, because you’re always paying the tax on this one, but when you’re NOT doing that: you’re dying.

Was 19 degrees according to the truck. I made it to the 20 minute mark before I had to shed all the top layers. This workout gets you WARM!

 Training Log: Entry 2656

MONDAY

AM WORKOUT (0326 natural wake up)

GIANT SET (jump-squat-row)

Box jumps (just keeping getting higher)

5x3

Buffalo Bar Squat

5xBar

5x140

3x230

1x320

1x370

T-bar rows

15x100

12x125

3x10x150

ZENO SQUATS (12 deep breaths between reps)

8x410

4x410

2x410

1x410

8x370

4x370

2x370

1x370

18x320

GIANT SETS (hyper-squat-abs)

Reverse hyper 360

4x14

Belt squat 200

4x17

Standing ab wheel

4x5

Belt squat stripset

28x200

Reps of 175,150,125,100,75,50,25,axle

CONDITIONING

10 minutes of

2 Bear complexes w/95lbs

5 chins

2 Bears

5 dips

Notes: This was absolutely the last thing I wanted to wake up and do, but it went much better than expected. Those jumps keep doing awesome things for me. Jim Wendler was right, what a shock. Really focused on the squeeze on the rows. Squats were strong, and that final set of 320 was a burner. Still not pushing that topset to the absolute limit, which is giving me lots of room to grow.

Good to have those belt squats in: they are different enough to be worthwhile. They light up my quads fierce.

That conditioning I came up with was adequate. It allowed me to get in a good amount of daily work. I finished 35 chins and had knocked out the bears on my way to dips when the timer expired.

Prowler tomorrow.

 I treated myself to some “No Bull Trainers” since my Crossfit LTRs wore through the sole. Should be arriving this week.

 Training Log: Entry 2655

Got up at 0620 and did a different fasted workout.

40kg KB swings followed by burpee chins

21-15-9-6

Time: 8:22

This was nice for something different. Broke my lungs plenty good, and got my hips to come back to life in the morning.

PM WORKOUT (1430)

Axle clean and push press away

5x123

2x218 (continental)

1x218 (continental)

Axle clean each rep and strict press

21x156 in 4:50

GIANT SETS (Sets 1 and 3: DB, Sets 2 and 5: BtN, Set 3 and 6: Bench -dip-raise-pull) 90 seconds rest

(4) High incline DB bench 80s

2x10

BtN press 120

2x10

Axle bench press 231

2x10

Dips

6xF

Lateral raise

16x10lbs

5x15x10

Band pull aparts

6x15

20 standing ab wheels

Poundstone Curls

125xAxle w/2.5lbs per side

Later

50 KB swings w/40kg bell

Notes: Still re-learning how to strongman.  I spend a lot of energy on that continental, but it's more rewarding to do that than take it from the rack.  I was satisfied with the double, but also felt like I had some more in me, so rested a minute and went back after it.  Technique was better on it.

Was feeling REAL strong on the giant sets.  Not sure why, but not gonna argue.  Had steak tonight and burgers yesterday, so maybe it's just the purely American cuisine complimenting the benching.  

The clean each rep is always the highlight.

Added weight to the Poundstones due to time.  Got in some quick KB swings later just to get in a touch more conditioning.

Squats tomorrow.  My 12 hour shift got canceled this week, so that's awesome.  Might actually put in for some time off if I can.

 Training Log: Entry 2654

Slept until 0620 and hit a fasted workout of 32 rounds of burpees over bar, 20 seconds on/10 seconds off. Arm is sore from the shot, but otherwise no real issues.

More basics at Tang Soo Do last night. Set up circuit stations to work on stances, punches, kicks and blocks. I am a bad boy and took a little joy in trying my hardest to send the 15 year old senior student flying across the room when they held the kick shield for my reverse punch.

No real plans at this point. I have another press workout that needs doing. Still no real schedule: I’m enjoying the chaos.

PM WORKOUT (1500)

20X320 Buffalo Bar Squats+20x316 axle deadlifts+KB Fran (45lb KBs, strict chins)

Notes: Have a few different name ideas for this one.  One is "Comrade Fran avenges 2 widows", the other is "Stopped at 2 different bars, had 20 shots each, then Comrade Fran took me home"  

But either way, I'm operating on instinct, didn't want to do my lifting workout today, wanted to do the 20 and 20 but make it longer, needed to get in daily work, and this all came together.  After it was done, I also got in 50 dips, 40 reverse hypers, 50 pull aparts, 25 pushdowns and my neck work.  Was definitely feeling the hurt during the intro to Fran.  I was curious if I'd actually get through, but eventually my lungs came back.

I had a REALLY stupid idea of doing Keg Grace on top of this.  That'll happen one day.  I'm thinking just one gigantic gauntlet of WODs chained together, no time limit, just slog through until it's over.

Oh the physique front, I'm looking solid.  I'm getting close to week 2 of diet break, which means I'm past the point of muscles being flat and things are just tightening up again.  Weight belt fits well, clothes are loose where I want them to be.  

I'm trying to prioritize protein whenever given the chance.  

 Training Log: Entry 2653

AM WORKOUT (0328 natural wake up)

(5) Texas deadlift bar touch and go mat pulls

5x135+chains

5x225+chains

1x315+chains

1x385+chains

12+5+4x455+chains

12 minute EMOM

Odd minute: (3) Deficit deadlifts 315lbs

Even minute: SSB squats 205

8,8,6,1,4,4

Dry heave AMRAP

Axle shrugs against short average bands

1x100

50 pull aparts

Neck harness

Neck curls

40 reverse hypers w/50lbs

50 dips

25 pushdowns

POST WORKOUT SHAKE

KB Fran+ (45lb bells, strict chins)

21-15-9-5

Time: 6:25

20 standing ab wheels

27 GHRs

Notes: Broke a taboo and deadlifted in the early morning hours. The consequence of such is that I had to use a VERY controlled eccentric today, which helped make things even more challenging than usual. Along with that, the baseline I established on my previous workout with EMOM work proved to be unsustainable, hence the random set of 1 in the middle, but I was able to add a rep to the previous week, so I’ll call that a win. That EMOM is signal-to-noise perfectly. Fantastic density.

KB thrusters were the absolute last thing I wanted to do after the workout, which meant it was what needed doing. KB Fran actually felt really good considering, and helped me get in my daily chins.

Got Tang Soo Do tonight. Friday classes tend to be a bit more of a workout.

I’m cutting food out a bit too quickly. Been enjoying the diet break too much. The plus side is that it won’t take much to get some gaining going when the time comes, but still need to make sure I’m eating to recover.

Got my booster at lunch.  Will see if that impacts anything.

 Training Log: Entry 2652

AM WORKOUT (0345 wake up via alarm) FASTED

"SNAKEHANDLER MASS"

3 front squats w/225

4 viper presses w/135

5 burpee chins

17 rounds done in 46:40

POST WORKOUT SHAKE

50 dips

40 reverse hypers w/50lbs

20 standing ab wheels

50 pull aparts

25 pushdowns

25 GHRs

Notes: This workout is legit enough I gave it a name.  Originally I was thinking "Trinity", due to the three movements, and that got me on a religion bent, which then got me focused on the viper presses and here we are at snakehandler mass.  You rise from the pulpit during the front squat, go handle the snakes with the viper presses, and then fall to the floor in convulsions with the burpee chins.

For my international audience that has no idea what snakehandlers are, these two videos will prove educational.

The first is really just an awesome song that has carried me through some rough training sessions.

I was clearly moving slower on this than the first time I ran it, which shows the impact of training fasted first thing in the morning with a bunch of fatigue.  On top of that, I forgot to mention that I dropped the 220lb log on my left foot yesterday.  I had the crash pads down, but it's been so long since I've used any decent weight on the log that I didn't account for how much the pads would compress.  Things felt good enough at first, but as my work day went on I was limping bad.  I then realized the smart move was to elevate it, did that for a few hours and managed to get the swelling out of it in time for Tang Soo Do.  It's feeling fine now, but I still have a slight limp, which most likely slowed down transitions between implements.

I really like how well this workout works.  The fatigue level is consistent from round 1 onward.  

On the Tang Soo Do front, it was just me, my wife and the senior student last night, so lots of individual attention again.  Instructor made it clear he wants us ready to test again in March.  We're blitzing through.

Got all my daily work done.  Any addition training today will be on the smaller side.

 Training Log: Entry 2651

AM WORKOUT (0258 natural wake up)

SUPERSETS (press-chin)

Log clean and strict press away

3x100 (empty log)

3x120

3x140

3x160

3x180

3x200

1x220 (technique issue)

3x220

Weighted NG chins w/80lbs

9x3

Axle clean and strict press away

11+4+6x156 (rest pause)

GIANT SETS (dip/press-dip-raise-pull)

Trap bar press (odd sets) 135

2x10

1x9

Weighted dips 85

3x10

Dips

6xF

DB lateral raise 20s

1x11

5x10

Pull apart

6x15

Notes: Early shift today, working a 12. Barely squeezed all this in, and had to cut the kroc rows and conditioning. I have TSD tonight, so that will help a little. In the future, I’m going to make this a conditioning day. Will just fit better.

I was moving too slow the first time I tried pressing 220 on the log. Had to have a bit more confidence and then 220 went up without an issue. Been a LONG time since I worked any high percentages: just rediscovering how to play that game. Nice to see I still got a little under the hood.

Great to have those weighted dips back in the programming. They may not actually contribute to anything else, but getting strong at them just makes me feel strong in general.

Brought back a trick I remembered from the last time I used this supplemental work: alternate which movement goes first week to week. Changes expectations and allows for some wiggle room.

 Training Log: Entry 2650

AM WORKOUT (0325 natural wake up) FASTED

“RESCUE RANGERS”

45lb KBs

90lbs on prowler

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

11 rounds in 54:30

POST WORKOUT SHAKE

50 chins

50 dips

40 reverse hypers

50 pull aparts

25 pushdowns

Neck harness

Notes: The track of parking lot I normally work in was snowed over, so I picked a slightly different spot with somewhat more aggressive friction. Was hurting through this workout. Pushed my limits well. It was 30 degrees according to my truck, but I caught prowler flu early and was berserker mode by round 25. Looking at the forecast, this was the best day for any prowler work, so had to get it in. Hopefully next week will be so fortunate.

Pushing the prowler next to snow in the cold is pretty primal.

Officially signed up for the 10 mile race in Apr. Gotta get back to running.

That keto bread from Sam's is awesome. I like it more than the Costco brand.

Speaking of nutrition: as my ongoing diet break, I’ve gone from a full avocado a day to 2/3 of one, and I’ve reduced my egg white shake from 10oz to 8oz. We had a Christmas ham and STILL have leftovers, so I’ve been eating that in place of my beef in my omelet.

Had a 5 day weekend, and it was nice just eating how I wanted. I do find myself more fatigued than usual from training.

 Training Log: Entry 2649

MONDAY

Slept until 0642 and hit a fasted workout of 100 unbroken burpees. Time was 5:30. Not a PR, but these were the smoothest 100 unbroken burpees of my life…and I was fairly certain we were only going to do 50 by the time I was around rep 17. So many lies to get there.

PM WORKOUT (1330)

GIANT SET (jump-squat-row) plate change rest

Box jumps (highest yet)

5x3

Buffalo Bar Squat

5xBar

5x140

3x230

1x320

1x370

High handle trap bar row 135

5x10

ZENO SQUATS (12 deep breaths between sets)

7x410

4x410

2x410

1x410

7x370

4x370

2x370

1x370

16x320

GIANT SETS (trap bar-hyper-chin) 90 seconds rest

High handle trap bar pulls 435

4x10

Reverse hyper 360

4x13

Chins

3x12

1x14

STRIPSET

High handle trap bar lift

10x435

11x385

12x315

13x225

14x135

Notes: Going out of order, because I’m doing what I feel like doing when I feel like doing it. Still not pushing into the redline on the Zenos, which is giving me room to grow. This workout in general wiped me out pretty good though. Liked having those high handle trap bar pulls in there. May take to it to alternate those and belt squats through the program. REALLY dug those trap bar rows. I’d been holding off on them for years because I hate bent over rows, but they actually move pretty naturally.

Box jumps are getting silly high. Never thought I’d see the day.

Got the truck loaded up for the prowler tomorrow.

 Training Log: Entry 2648

Woke up at 0620 and did 32 rounds of burpees over bar at 20 seconds on/10 seconds off fasted. I’ve got snow shoveling in my future and want to get in my other pressing workout. Last night was a burger night and I did a surf and turf bison and shrimp burger which was amazing. Tonight we’re doing a tailgate to celebrate Sunday night football, so I got some Piedmontese hot dogs lined up. New Year off to a great start.

Shoveled snow for about 45 mintues.

PM WORKOUT (1400)

Axle clean and push press away
5x136
9x191 (continental)

Axle clean each rep and strict press
27x136 in 4:57

GIANT SETS (Press/DB/Bench-dip-raise-pull)

Sets 1 and 4: BtN Press 2x10x115
Sets 2 and 5: (3) Incline DB bench 2x10x80(need to actually calculate)
Sets 3 and 6: Axle bench press 2x10x226

Dips
6xF

Lateral raise
6x15x10lb

Band pull apart
6x15

25 pushdowns

Poundstone curls
191xAxle

CONDITIONING

"GO HOME FRAN: YOU'RE DRUNK"

150lb keg one motions/strict chins
21-15-9

Notes: Wanted to get this in quick, so cut out some fluff.  Using conditioning to fill in the cracks.  No time: I was hurting and it was brutal and I just slogged through it.

 Training Log: Entry 2647

Got up at 0620 and did a different fasted workout w/45lb KBs

21 thursters

21 strict chins

15 thrusters

15 strict chins

9 thrusters

9 strict chins

15 front squats

15 dips

21 front squats

21 dips

Finished at 11:00. I was all geared up to shovel snow for my workout, but none had fallen, so I figured I’d do something a little different than my traditional burpees over bar. Also not feeling nearly as beat up after deads as I usually do.

Stuff I keep meaning to log and forget. After just a few days of the diet break, my lifting belt is already fitting better. Biggest thing is that the 24/7 bloat I had going on has since gone away. I feel more comfortable in general, which was the goal. I have to watch myself to get out of “fat loss mode” and keep the vector on “diet break”. I’m really good at extremes: moderation is where I struggle.

PM WORKOUT (1500)

30 minute AMRAP

3 front squats with 225

4 log viper presses with 135

5 burpee chins

Finished the 15 round at 31:02.  

Notes: I like this.  It hits different than the Tower or Juarez.  Fatigue strikes early on and hangs through out.  I actually tapped out after that 15th round, contemplating if I should go for more, and told myself to hang it up: I was done.  My conditioning is strong enough that, as I was putting away plates, I had fully recovered and had my doubts, but I've learned to REMEMBER the misery as it's happening rather than tune it out, to help remind me that I put in the work.

This one may hang around.  Might deserve a name.  Didn't require too much set up and had a significant impact.  Those burpee chins thrown in really add a new element to it.