Training Log: Entry 2435

AM WORKOUT (0615 natural wake up) FASTED

**"Go Before You're Ready"**

Open with 5 minutes of ABCs

Transition straight into a 15 minute EMOM

Odd minute: 8 Front squats

Even minute: 2 manmakers

On rounds 10 and 11 of the EMOM, I threw in what I'm going to dub a "catfish set" ala Deep Water. I got in 10 front squats and 3 manmakers. It was right around the time my heart rate had finally settled down from the ABCs, and those extra reps got it jacked back up again.

Stayed with the 24kg bells. There really is magic in opening up with the ABCs.

Leaving the kiddo with the grandparents tonight and doing a date night with the Mrs later, so this may be all the training for today, outside of a possible run.  

Been eating well.  Got to get some Hawaiian BBQ, In n Out and Jack in the Box.  Been a solid confirmation that my fast food addiction has changed.  Zero compulsion to binge, and I typically don't finish what I have.  I eat until I'm satisfied.  I do still struggle with a bit too much self-denial.  There are certain foods I'd love to order, but seeing the transfats in them just shuts them off in my brain.  I'm still trying to find moderation and balance, but I'm definitely in a better way.

And in that regard; we're hitting up "On The Border" tonight.  Haven't been in a long time.

LATER AM WORKOUT

Got in a leisurely 5k run with the Mrs, then we walked the dog for 1.5 miles, then got in a walk to the grocery store. 

 Training Log: Entry 2434

AM WORKOUT (0615 natural wake up) FASTED

"Russian 3-way: Don't Forget Protection"

KB Fran into KB Isabel into KB Grace into ABCs

24kg bells

Time Cap: 20 minutes

Got through 5 ABCs at the end.  The shoulders are the limiter.  I was doing strict presses on Grace, since the bells are lighter than RX.  Isabel is full snatches vs halfs.  This didn't floor me like yesterday, but it's still solid

Got some approx times on WODs.  Fran was about 7:30, Isabel was around 4:30, Grace took about 4:30, and I got 5 ABCs in about 2:30, which shows how much it was beating me up at the end.

I brought SO much weight on this trip and have just been sticking with the 24s.  I imagine if I wasn't limiting myself to 20 minute workouts I might expand more, but right now this is answering a lot of mail.

PM WORKOUT

Got in a leisurely 3 mile run with the Mrs and then 22 ABCs in 5 minutes w/24kg bells.  Been able to get in ab work with some fallouts as well.

 Training Log: Entry 2433

AM WORKOUT (0525 natural wake up) FASTED

22 ABCs in 5 minutes w/24kg bells

10 minutes of burpees (83 accomplished)

18 ABCs in 5 minutes w/24kb bells

Notes: Ok, THIS is gold right here.  Too many ways to make it better.  Beat the ABCs in the first or second round, more burpees in the 10 minutes, do more than 10 minutes of burpees or 5 minutes of ABCs, etc, but this met my goal of totally anihlating me inside of 20 minutes.  Trick is to not let any time pass in the transition time between the ABCs and burpees.

Got in a tabata workout of double KB snatches in the PM, then did 20 minutes on the magnetic rower in the evening.  Still not really sold on the rower: I most likely need to know what a good workout is, rather than just wing it.  Also managed 50 chins with a creative set-up with blast straps.

 Training Log: Entry 2432

AM WORKOUT (0630 natural wake up) FASTED

* 20 clusters

* 20 thrusters

* 20 front squats

* 20 clean and presses (clean each rep)

* 20 double KB snatches

* 20 double KB cleans

* 20 double KB swings

* 20 single arm KB swings (alternating arms)

total time: 19:45 (Under 20 minutes....get it!?)

In between each group of movements, I did 5 band pull aparts, just to break it up and prevent me from chaining one into the other.  

Notes: Came up with this while I was drifting off to sleep last night.  Name of the game this trip seems to be training density, and 20 minutes is a cap I like to work within.  Sets of 20 made it cute that way.  I'm missing my Monument to Non-Existence, but this didn't quite scratch that itch.  It was still a ballbuster.  Working within the elevation change is the key.  

Think I figured out a way to get some chins in, so I'll work those at some point.  Seems like daily runs might be on the agenda with the Mrs, so that's cool.  I'm experiencing a degree of soreness that comes from dehydration, lack of nutrition, and elevation changes.  Might be in for some sort of rebound when I get home.

Got in 21 ABCs in 5 minutes and a leisurely 1 mile run with the Mrs.  Also a 1+ mile walk with the dog and walking around a museum for a few hours.

Thinking tomorrow I'm gonna open with 5 minutes of ABCs, do 100 burpees, close with 5 minutes ABCs.  It's gonna be a busy day and I wanna get in a lot of training in a short amount of time.

Haven't done any direct core work since arriving.  Glad to be on my diet/training break.

 Training Log: Entry 2431

AM WORKOUT (0615 natural wake up, new time zone)  FASTED

KB ladders w/24kg bells

1 press

2 front squats

2 press

4 front squats

....

5 press

10 front squats

Start back over at 1/2

Repeat series 5 times.  Do 5 band pull aparts in between sets.

Total time: 22:30

Notes: This was a unique challenge.  Out of nowhere, my lungs were gone.  I imagine this is adjusting to the elevation.  It's unique how it works.  When doing the 5 minute ABCs, I only notice it when it's done, at which point I just can't seem to get in enough air.  But with these longer workouts, my heart rate will be low while my lungs are compressed.  It's tough to get my head around.

This got me 75 presses and 150 squats in under 25 minutes.  Not terrible.  I would like to get in some more volume, but this is a vacation, so I'm gonna train what I can when I can, call everything else recovery, and crush everything in my path upon my return.

From the nutrition standpoint, this is going to be an excellent opportunity to drop some extra weight.  I tend to undereat when staying with company, as I feel self-conscious eating ALL the food in the house.

Got in 22 ABCs in 5 minutes in the AM, and a leisurely 3 mile run with the Mrs in the PM.

 Training Log: Entry 2430

Got up at 0340 this morning, did 3 rounds of 10 Devil Presses w/20lb DBs and 10 chins, drove for 8 hours and got 23 ABCs w/24kg bells in 5 minutes. I’m in the Denver CO area, so elevation is pretty awesome.

Did Tabata double KB snatches w/24kg bells, then went on a leisurely 1 mile run with the Mrs and some walking.  Decent amount of activity for a travel day.

 Training Log: Entry 2429

AM WORKOUT (0350 wake up via alarm.  Didn’t need to drop the kid off at school, so I slept in)

(4) Texas deadlift bar touch and go mat pulls

5x135+chains

3x225+chains

1x315+chains

1x405+chains

9+4+4x475+chains (12 deep breaths between sets)

12 rounds EMOM: odd minute deads, even minute squats

(3) Deficit deadlifts

2x8x315

2x7x315

6x315

5x315

SSB Squats

2x8x205

2x7x205

6x205

5x205

Shrug-shrug-pull-neck-hyper-abs (no rest between movements)

42 Axle shrugs against strong short bands

KB kelso shrugs

14x24kg

50 band pull aparts

Neck work

Reverse hyper

50x360

20 standing ab wheels

POST WORKOUT SHAKE

CONDITIONING

5 rounds of

10 KB swings w/40kg bell

10 chins

10 dips

Time: 7:15

30 GHRs

Notes:

• This was “off schedule” due to pending traveling, and honestly went incredibly well.  Strongest I have felt on the pulls since the start of the cycle.  Definitely falling into a good groove.  Probably could have ground out another rep somewhere in there, based off the absence of blown out blood vessels in the face.  Also got back in the habit of gorilla taping my shins, and it went a long way in limiting cutting/bleeding during the workout.

• That EMOM workout never gets better.  Eeked out 1 more rep in total.  

• My change in shrug technique is really changing things for the better.

22 ABCs in 5 minutes w/24kg bells

Tang Soo Do was a decent enough workout.  Getting lots of positive feedback on technique as well.

Road trip tomorrow, so keeping this short before I get some rest.

 Training Log: Entry 2428

AM WORKOUT (0320 wake up via dog, being a rascal all night)

SUPERSET (chin-press)

Weighted NG chins

4x8x55lbs

10x55lbs

Log clean and strict press away

5x100

3x120

3x150

3x170

3x200

4x205 (5lb PR from previous week)

Axle clean and strict press away

15+5+5x146 (1 rep and 5lb PR from previous week, 12 deep breaths for rest pause)

GIANT SETS (dip/press-dip-raise-pull) 75 seconds between sets, odd sets press first, even sets dip first

Behind the neck barbell press

3x10x115

Weighted dips

3x10x85lbs

Dips

6xF

DB lateral raise

13x20s

5x12x20

Band pull aparts

6x15 (zoned out a lot and ended up doing more reps on several sets)

Poundstone curls

205xAxle

POST WORKOUT SHAKE

CONDITIONING

JUAREZ VALLEY w/double KB snatches and double KB thrusters w/24kg bells

10 snatches

5 thrusters

1 snatch

5 thrusters

9

5

2

5

8

5

3

5

7

5

4

5 thrusters

Time expired: finished in 11:45

Notes:

* Had a bad headspin on the set of 200 for the log, so to come back with a strong set of 4 at 205 was pretty awesome.  I’m getting old and smart enough to go for these little chipshot PRs vs failing with bigger weights.  Regaining some confidence with the log.  A big part of me thinks that, when it’s time to hang it all up, it might become my primary pressing implement.

* Unintentionally combined supplemental work between my two pressing days, but that might be a happy accident.  I might consider a rotating approach to keep things fresh.

* My elbows aren’t screaming as bad as they were last week, but still tender.  They’re what suffer the most as I get more “strongmanny”.  Weighted chins took some convincing.  After the first 40 reps of Poundstone curls, though, I felt pretty fresh.

* I re-discovered just how brutal it is to combine snatches and thrusters.  That workout was an absolute gasser, and 10 minutes of it was more than enough.  Getting through the full Valley will be a great workout sometime.  I DID have to set the bells down on a few of the longer sets and re-gather myself, which makes me think it would be less than idea for a Tower of Babel approach, but in either case, it was a great way to take 2 kettlebells and make things miserable.

* Already tired of not eating to grow, but I’m also just REALLY good at not eating in general.  Keep slashing things in the diet, and this trip should lend well to it.

PM WORKOUT

23 ABCs w/24kg bells in 5 minutes

Training Log: Entry 2427

AM WORKOUT (0315 natural wake up)

Warm-up circuit: jump-squat-row

Box Jumps

4x3

Buffalo Bar Squat

5xBar

3x195

1x285

1x375

KB bent over/head supported row

4x15x24kg

ZENO SQUATS (12 deep breaths between sets)

7x425

4x425

2x425

1x425

7x375

4x375

2x375

1x375

15x335

10 rounds EMOM of double sandbag pick/up extensions w/250+lb sandbag

Reverse hypers

55x360

30 standing ab wheels

50 band pull aparts

25 pushdowns

50 dips

50 chins

30 GHRs

POST WORKOUT SHAKE

CONDITIONING: TABEARTA

22 Tabata rounds of double bear complexes w/95lbs

Notes:

* Really pleased at where my squat strength is at.  My knees are pretty buggy from all the volume of squatting I’m doing, but zero issues performing when the demand is there.  These are challenging workouts, but not insurmountable.  The sets of 375 in particular are pretty refreshing, as I was using that exact weight getting through Deep Water, so it’s “familiar”.

* Getting better with those sandbag picks.  Doubles the whole time, compared to last week, where it was singles for 5 rounds and doubles for 5s.  Very first round was tough on the elbows, but smooth after that.  I’m re-learning how to pick it up with my back vs my arms.

* Conditioning was an absolute gasser.  The KBs have been good to me, but I was clearly adapting.  It’s been good to re-introduce chaos.  And this whole workout is peppered with little conditioning tests, with the sandbag work, that big set of reverse hypers, etc.

* Belt is fitting well.  Weighed in at 187.4, and that was with some food and drink in me post training.  I’m well within weight for the comp if I show up fasted, but still want to drop to get in a good place.

PM WORKOUT

Got 22 ABCs in 5 minutes with the 24s.  Legs were moving SLOW after all that squatting.

 Training Log: Entry 2426

Slept until 0630, hit a fasted workout in this order

50 swings w/40kg

10 chins

40 swings

10 chins

30

10

20

10

50

Took right around 10:25.

Later in the day, mowed the front and back yard while wearing my 80lb vest. Seemed to take about the same amount of time as usual. Good to add the extra challenge.

PM WORKOUT

Got in 23 ABCs in 5 minutes w/24kg bells.

Been letting daily work slide during this phase, which is pretty standard.  Diet break and training how I want to train: good for what I need.

 Training Log: Entry 2425

Woke up at 0630, got in a fasted workout of

22 ABCs in 5 minutes w/24kgs

50 chins

18 ABCs in 5 minutes w/24kgs

Hitting that first thing in the morning the day after deads is fantastic. Using chins to “rest” between rounds of ABCs definitely adds an interesting element. 

PM WORKOUT

MONOUMENT TO NON-EXISTENCE

20x225 front squats

20x225 squats

20x225 deadlifts

5x135 push press (clean each rep)

Notes: Super jazzed to get the 20 this time.  That push press failed to launch.  2 minutes between the deadlift and when I start pressing is too much cold time.  Next time I'll either have a pre-loaded axle or use the keg, log or some kettlebells to achieve that effect.  Still some wings to this workout.

 Training Log: Entry 2424

AM WORKOUT (0320 natural wake up)

(5) Texas Deadlift Bar touch and go mat pulls

5x135+chains

3x225+chains

1x315+chains

1x405+chains

9+4+4x475+chains (12 deep breath rest pause, mechanical failure on final rest pause required brief reset)

12 rounds EMOM: Odd minute deadlifts, even minute SSB

(3) Deficit Deadlifts

2x8x315

2x7x315

2x5x315

SSB Squats

2x8x205

2x7x205

2x5x205

GIANT SET (no rest between movements): shrug-shrug-pull-neck-hyper

Axle shrugs against short strong bands

40

Kelso KB shrugs

15x24kg

Band pull apart

50

Neck work

Reverse hyper

50x360

POST WORKOUT SHAKE

CONDITIONING:

20 Tabata rounds: odd rounds 40kg KB swings, even rounds burpee chins

Notes:

* Much better session that last week. Wore my sweats for this one, so that when I cut open my leg it didn’t bleed all over the bar and distract me.

* Definitely found “the suck” in that EMOM workout.  Doubling up rounds is magically awful.  I was hurting.  Good to find that again.   Super effective in short order

* I’ve changed my shrug technique to make it more like the final pull in a clean/triple extension, which makes it far more taxing.  Think there’s a lot of value added there.

* Kept conditioning on the short side due to scheduling issues.  

* Got Tang Soo Do later today and a plan for some ABCs.  Off to a great start for the morning.  This was a great pulling session, and show me I’ve re-discovering intensity.

PM WORKOUT (1630)

22 ABCs in 5 minutes w/24 KG bells

Tang Soo Do class in the evening.  Focused on one steps. Moderate intensity.

 Training Log: Entry 2423

AM WORKOUT (0320 Natural Wake up)

Axle continental and push press away

5xAxle

5x136

1x186

5x201

Axle clean and strict press (clean each rep)

24x136

GIANT SETS (press-dip-raise-pull) 75 seconds between sets

Behind the Neck Barbell press (sets 1 and 4)

2x10x115

Axle bench press (sets 2 and 5)

10x246

8x246

(3) Incline DB bench (sets 3 and 6)

2x10x85s

Dips

6xF

Plate lateral raises

6x13x10lbs

Band pull aparts

6x15

Kroc rows

15x115

POST WORKOUT SHAKE

CONDITIONING: 

10 rounds of

1 stone to shoulder per side (2 total)

5 burpee chins

Total time: 13:45

20 standing ab wheels

Notes:

* Feeling a lot more comfortable with the continental and push press.  Benefit of coming right out of Deep Water.  Also noticed I’m not blacking out like I was before.  Seems like I got my blood pressure sorted out.

* Good variety of pressing in this one.

* Forgot to time myself on the axle clean each rep and strict press set.  What was a solid approach last cycle: need to bring it back.

* Conditioning didn’t murder me, but gave me a chance to get in some reps with the stone.

PM WORKOUT (1800)

24 ABCs in 5 minutes w/24 kg Bells (matches all time best)

Notes: This just continues to be awesome.

 Training Log: Entry 2422

*AM WORKOUT (0420 wake up via wife’s alarm) FASTED*

**22 ABCs in 5 minutes w/24kg bells**

**Transition immediately to Tabata intervals.  32 rounds of the following approach**

>2 daily work movements

>Double KB snatches w/24kg bells

>Repeat

>My order broke down to chins, then ab wheel, then snatches, then dips, then reverse hyper.  Kept doing movements until I hit goal rep totals of

>50 chins

>50 dips

>40 reverse hypers (in retrospect, I did 50)

>20 standing ab wheels

>Also managed 50 band pull aparts and 25 pushdowns

*POST WORKOUT SHAKE*

**18 ABCs in 5 minutes w/24kb Bells**

**Neck work**

*2 hours and some food later*

***FITNESS TEST***

52 push ups in a minute (Max score, accomplished in a little over 30 seconds)

52 sit ups in a minute (Max score, accomplished around 45 seconds)

1.5 mile run in 11:25

Notes:

* Formatted it a little weird just to make it easier to understand.  Broken down, I opened with 5 minutes of ABCs, went into 16 minutes of Tabata circuits with combinations of bodyweight work and KB snatches, rested long enough to grab a shake and then came right back in and hit another 5 minutes of ABCs.  I had been wanting to try this for a while, and today shook out well for it.  Because I had that fitness test in the morning, I didn’t want to do anything too terribly stupid, and we had a bunch of thunderstorms in the evening which took from my ability to go weighted vest walking or hit the prowler, so it all worked out.  I love that I’m the kind of animal that can come BACK and get 18 ABCs in 5 minutes AFTER all that work I put in beforehand.  I feel like that is a significant marker of ability.

* Once again, double KB snatches are just something special.  Throwing them in was keeping my heart rate plenty spiked.  Going through that circuit after the ABCs was amazingly awful.

* Zero issues with that fitness test.  Once again: whatever I’m doing is working.  I’ve never felt more “in shape”.  I was dogging the run until the very last lap, and then decided I wanted to beat every single person there, so pushed the pace hard enough to take first AND lap one of the dudes that was dragging.  As the oldest dude there, that was rewarding.  And normally I need to spend 6 weeks prepping for this in order to get a sub-12 minute run time, so being able to hit it right out the gate AFTER a morning workout where I hit 120 front squats, 80 cleans and 40 presses on top of all that other stuff is definitely a sign of good things.

Finished up with Tang Soo Do for the night.  Mrs and I were complimented on our 1-steps. Told we're performing above our current belt rank.  Jump kicks are getting a little better on the knees.

 Training Log: Entry 2421

AM WORKOUT (0335 wake up via alarm)

SUPERSET (chin-press)

Weighted NG chin

6x8x55lbs

Log clean and strict press away

5x100

5x120

5x140

5x160

5x180

4+2x200 (12 breath rest pause)

Axle clean and strict press away

15+4+5x140 (12 breath rest pause)

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

Weighted dip (odd sets)

3x10x80lbs

Trap bar strict press

2x10x135

9x135

Dips

6xFailure

DB lateral raises

6x12x20

Band pull aparts

6x15

CONDITIONING

20 tabata rounds of various combinations of double KB snatches, single arm alternating snatches and double KB cleans, all with 24kg bells

Poundstone curls

103xAxle w/5lbs per side

Notes:

* Back to this classic.  Log is foreign and unstable, which is great for this phase.  The topset of 4 was just trying to figure out what the hell I was doing.  Little more practice should have me in a good way.

* My elbows are screaming from a combination of Zenos and sandbag.  KB snatches didn’t help.

* On that note, that conditioning workout absolutely floored me.  Double KB snatches are definitely something amazing.  And I figure that should play well with weight over bar.

* Very happy I had enough time to get in those Poundstone curls.  It was getting down to the wire.

* Thinking I should bring axle Grace back into the rotation.  Should do well to prep me for axle clean and press for reps.  Also thinking of tacking it on to the end of my new monument.  Hit the deads, take a 45 off per side, Grace.

PM WORKOUT (1900)

Axle grace in 2:37 (matches lifetime PR)

Notes: The fact I can match my lifetime PR my first time back on this WOD is a sign that whatever I'm doing is working and, in turn, I don't need to bring this back into the rotation.  5 minutes of ABCs daily is answering a lot of mail.  I legit felt like I was moving slow through this and it was nuts how light the weight felt.  I know if I dedicated some time to it I could see even crazier numbers, but ultimately I was doing this to get a few more reps in on the axle and the demand for that no longer seems relevant.  The conditioning hit wasn't what I've been getting elsewhere, and though I could go with the Echo protocol I was using in the past, I feel like I get more out of the ABCs.

 Training Log: Entry 2420

AM WORKOUT (0320 natural wake up)

Warm-up (jump-squat-row)

Box Jump

4x3

Buffalo Bar Squat

5xBar

3x195

2x285

1x375

Double KB bent over row

10x24kg

12x24s

14x24s

16x24s

ZENO SQUATS (12 deep breaths between sets)

6x425

3x425

2x425

1x425

6x375

3x375

2x2x375 (lost track of sets and repeated)

1x375

14x335

250+lb sandbag pick up/extension EMOMs

Singles for the first 5 minutes

Doubles for next 5 minutes

Reverse hypers

50x360

25 Standing ab wheels

50 band pull aparts

POST WORKOUT SHAKE

CONDITIONING: TABEARTA 

20 rounds of 2 Bear Complexes w/95lbs, 20 seconds on, 10 seconds off.

Notes: 

* Easing back into the Zenos.  The topset was tough but manageable.  The backoff set of 375 felt much easier than usual.  It dawned on me that this was the weight I was using for my Deep Water workouts, so my body is pretty in tune with handling it in a state of fatigue.   Could have pushed it harder, as evidenced by the repeated double, but I have to avoid my propensity for self-destruction in this first week as I relearn things.  I also have a fitness test on Wed, and it’d be good to be able to come into it not completely destroyed.  

* Was good to get the sandbag back out again.  After 4 or 5 rounds, I had remembered how to strongman again and was getting it lapped much faster, so I went for doubles instead of singles.   Solid enough training effect.  Definitely going to keep it rotated for the time being.  Previously, I used this spot for belt squats, but I’m getting in a LOT of quad work these days with my conditioning, so I have room to spare.

* The KB rows did an adequate enough job.  I need more rowing in my programming in general after Deep Water.  I’ll let it get in where I can.

* Tabearta took a lot out of me.  I’m out of practice.  That said, I was crazy explosive on the thruters, so that was cool.  Seeing skill carryover.

* I’m liking this breakdown of deadlifting on Friday and Squatting on Monday.  Thinking press workout Tues and Thurs.  

* A list of possible events was release for my upcoming competition.  So far they have

>Loading medley

>Truck Pull

>Weight Over Bar

>Axle clean and press for reps

>Deadlift medley

* Absolutely not jazzed about that truck pull.  It’s a boring event and takes forever, but everything else is ok.  I’m hoping the axle is clean each rep.  And, of course, everything is subject to change.  I don’t plan on training for anything specifically, but, like the sandbag, some things will be brought back into the rotation.

Finished up the day with 22 ABCs w/24kg bells in 5 minutes, along with daily work.  Forgot to log the 30 GHRs I did during my morning workout as well.  

Meant to log that my lifting belt is fitting better.  I've hit that magic "2 weeks into a diet" portion where I'm starting to see the positive effects and not just be flat and small.  

My fingers are swollen pretty badly from the sandbag.  Forgot about that.

 Training Log: Entry 2419

Slept off and on until 0630. Whenever I get a real good night of sleep, the next night is rough, as I’m just not tired enough. I’ve heard it referred to as “sleep pressure”, similar to blood pressure. If it’s too low, it’s not good.

Got up and got in 23 ABCs in 5 minutes w/24kb bells, fasted. Threw in 50 pull aparts and 20 chins at the end. 

Got in 2 hours of lawn work, walked the dog 2 miles and got the daily work done. Zeno squats in deck tomorrow.

 Training Log: Entry 2418

Slept until 0625, woke up, did 50 burpee chins, then 50 KB swings w/40kg bell, then 5 chins, then 15 swings, at which point I was at 10 minutes of work. Got in some pull aparts, dips and pushdowns to close it out. All fasted. Body aches quite a bit from deads: good to bring it back online.

Got in 22 ABCs in 5 minutes while taking out the trash later this morning.  Then did this

19x225 front squats

19x225 squats

19x225 deadlifts

Clearly the next goal is 20, but this was plenty gnarly.  After cleaning up, I did 19x100lb log vipers.  I'm sure some sort of press is the next evolution there too.

I've trained enough for the day, but can always get in more if I want.

 Training Log: Entry 2417

AM WORKOUT (0320 natural wake up)

(6) Texas Deadlift Bar Mat Pull (touch and go)

3x135+chains

1x225+chains

1x315+chains

1x405+chains

8+3+3x475+chains (12 deep breath rest pause)

EMOM: odd sets deficit deadlift, even sets SSB squats

(3) Deficit Deadlift

8x315

7x315

6x315

5x315

4x315

3x315

8x315

SSB squat

8x315

7x315

6x315

5x315

4x315

3x315

8x315

Axle shrug against strong short bands superset w/ 24kg KB kelso shrugs

1x50/15

Reverse hyper/standing ab wheel superset

40x360/1x20

Kroc rows

17x115

50 Band pull aparts

POST WORKOUT SHAKE

CONDITIONING:

5 burpee chins-3 double KB snatches w/24kg-5 BC-5 double KB swings-5BC, repeat until 50 burpee chins accomplished

Total time: 13:06

50 dips

Notes: Back to real training after my deload. Where I was had high elevation and no humidity with high heat: coming home, it’s about 10-20 degrees WARMER with high humidity. I also transitioned from a climate controlled gym back to my garage. I was dying. Pouring sweat through the workout, and that conditioning session took out some parts of me.

Speaking of losing parts: very first rep of the workset for mat pulls had me open up a wound on my left shin which just gushed blood. Served as a bit of a distraction on those sets, as I was trying to move the bar around my knee to keep from getting too much blood on it and making the surface too slick. After the set was done, I had crazy glued my shin back together so I could finish up the workout. I’ll have to remember to do that BEFORE the deadlifts next time.

Big part of this week will be re-learning intensity. I expect to see performance improvements over the next week or two as I adjust.

My conditioning shined through on that EMOM workout. First time I did that last cycle, it absolutely floored me. This time, I held back because it was the smart call coming back, but I had a lot more in me. It’s why I threw in that extra set of 8 at the end. Good to see that there.

Conditioning workout was just some variety. Wanted to get in some more hip hinging, but also digging those double snatches. It’s like a standing Devil’s Press.

Weighed myself post workout/shower and I was 187.0. I have to be 185 for weigh in on 25 Jun…so yeah, I’m clearly going to make weight. I’m too good at losing weight.

PM WORKOUT

Got 21 ABCs in 5 minutes w/24kg bells.  Have to re-adjust to my own bells after using the Rogue ones.  Then got in a Tang Soo Do class.  It's only been like 3 classes away, but it's amazing how quickly you can detrain those skills.  I could do the moves, but my body felt pretty broken when it was done.

 Training Log: Entry 2416

THURSDAY

AM WORKOUT (0330 wake up via alarm) FASTED

BLACKJACK: HOUSE WINS

20 KB front squats w/20kb bells

1 burpee chin

19 KBFS

2 burpee chins

…

10 KBFS

11 burpee chins

Terminate workout: 30 min cap reached

Notes: Answered the mail of 30 minutes of work. 20kg was the right weight for the bells. Pulled something in my left lat while breathing in the rack position around the set of 18 reps of front squats. Holding that rack for so long definitely proved taxing. Threw in some double KB snatches at the very end, as I had 45 seconds left to hit 30 minutes: fun alternative movement.

PM WORKOUT

Finished the day with tabata double KB snatches with 24kg. Just something different after a day of traveling. Good to be home

 Training Log: Entry 2415

AM WORKOUT (0340 wake up via alarm) FASTED

10 rounds of the following

1 ABC w/24kg bells, front rack carry across the gym, then another ABC, turn around farmer’s walk it back, then 5 burpee chins (all one round, only put the bells down for burpee chins)

KB crawl across the gym floor and back with a pair of 20kg bells, 5 burpee chins between crawls

1 round of the previous circuit, this time with 20kg bells

1 round of 1 ABC, farmers walk across gym, 1 ABC, KB crawl back, 5 burpee chins

Total time: 40:58

Notes: Just going wild and trying out stuff. Those first 10 rounds produce an interesting type of fatigue. My front delts were screaming, and I was breathing hard, but my heart rate wasn’t really going up. The KB crawls were agonizing but not exhausting: I think DBs would be a better choice for moving faster. This was a good workout for trying out some bad ideas and seeing what had wings. I get to travel home tomorrow, so probably 1 more wild workout and then back to some sort of schedule while my life continues to be chaos. Planning on a long walk today and then some more ABCs at some point.

PM WORKOUT (1530)

20 ABCs in 5 minutes

22 GHRs

20 GHR sit ups

40 reverse hypers

25 pushdowns

Neck work

Notes: Wheels are falling off the ABCs train, which is to be expected.  I also went walking for over 3 hours today since I worked a half day.  Got some lunch at a Hawaiin BBQ place, which was awesome, but I'm sure the fatigue was still showing.  Tomorrow I travel back.  Gonna be another shorter workout due to show time.  Thinking Black Jack with KB front squats and burpee chins, or possibly Juarez Valley or Tower.  

 Training Log: Entry 2414

AM WORKOUT (0330 wake up via alarm) FASTED

LITVERSATES

9 rounds of

8 Front squats w/185

Sled push on odd sets/backwards drag on even w/90lbs loaded

5 burpee chins

Done in 23:08

Notes: Had an early start for work, so a shorter workout, but still quite intense. Been nice bringing back the barbell front squat. The KBs have paid off on it.

PM WORKOUT (1500)

22 ABCs in 5 minutes w/24kg bells

21 GHRs

20 GHR sit ups

40 reverse hypers

25 pushdowns

Neck work

Notes: 25 in 5 remains my white whale, and I'm most likely getting into my own head about it.  I fell forward in the 4th round and had to jump into the front squat, and that was the beginning of the end.  Had a few other missteps.  But I was still gassed and hurting when it was done, which is what matters.

Got in the daily work.

I walk to and from the gym here for extra activity.  When I was done, I noticed my vascularity had returned to my shoulders.  I think this has been a solid week of "drying out" from all the overeating.  Once I get back home and stabilize my diet, I'll see what weight is looking like.  I'm within water cutting distance of making weight, but I'd prefer to just walk on the scale and make weight.  Ideally while eating something.

 Training Log: Entry 2413

AM WORKOUT (0350 wake up via alarm) FASTED

Dan John’s “The Eagle” (8 front squats, 20 meter farmer’s walk repeat for 8 rounds total) w/24kg bells

100 burpee chins

30 KB clean and push press w/24kb bells

6 prowler trips (2x70, 2x105, 2x140)

Notes: 41 minutes of work. Hodgepodge workout. The 20m walk for The Eagle is a total WAG. I was just walking the length of the gym and back. Honestly, it was a bit of a letdown: more a grip workout than a metabolic one. My grip DID fry and I had to set the bells down after the 6th round of front squats to shake out my hands. It has wings, for sure, but I need to change it up a little. Took about 8 minutes, which means I could go a lot faster on those farmers.

Went straight into the burpee chins from there, then did a mini-KB Grace, and finished out what time I had left with the prowler. Hit just about everything, sweating and breathing hard. Answered the mail for sure.

PM WORKOUT (1600)

24 ABCs w/24kg bells in 5 minutes

Lay down and die for AMRAP in 30 seconds

20 GHR sit ups

25 dips

25 pushdowns

50 face pulls

Neck work

Notes: This one definitely pushed me to the limit.  Got that third front squat in at the buzzer.  BUT, I DID make a tactical decision to put the bells down between reps 22 and 23 for the sake of recovery, so there's still some time I can shave.  I can tell my front squat is on the shallow side on the first rep of each triple, much like how my clean isn't really a clean on the first rep, but ultimately these are about going for max hurt vs grooving perfect reps, and it's doing a FANTASTIC job achieving that.

Planned to just call it at that, but found myself knocking out daily work.  Didn't log it for the AM, but I did GHRs and Reverse Hypers then.  All that said, I'm scrapping dips for the rest of the trip: the station here is too wide and it's upsetting my shoulder.  I'm getting in more than enough pressing volume.

Tomorrow is going to be a shorter workout.  Have an earlier showtime for work.  Maybe bring back the Tower, or hit another round of Litversates, or something else.  Burpee chins will most likely factor: I like being able to get my daily chins knocked out on top of my conditioning.  

 Training Log: Entry 2412

AM WORKOUT (0350 wake up via alarm) FASTED

LITVERSATE

8 front squats of 185

Backwards sled drag on odd sets/push on evens

5 burpee chins

14 rounds done in 40:09, 15 in 43: 20

Notes: Cute name a combination of Litvinov and NEVERsate. Combines stuff from both. Got the 8 front squats and sleds from Dan John’s Litvisleds and the Burpee chins, giant set format from NEVERsate. Zero rest between rounds is my own madness. I seem to be adapting to the elevation, but this is still an absolute killer workout. Really appreciate it: hits just about everything.

Ideally will get in some more ABCs later today.

PM WORKOUT

23 ABCs with 24kbg bells in 5 minutes. 

Notes: Did 5 rounds of 4 and 1 of 3.  It just keeps getting more awful while I keep getting better.  I suppose that is balance.  Called it after this, just to keep to a schedule, but again: I can walk away saying "I trained enough today" with this and what I did in the morning.

More travel grub

3 egg whites, half an avocado, 2oz of chicken breasts, a cut up grassfed beef stick, some grape tomatoes and mushrooms with salsa and just a touch of mixed nut butter, which is also what is on that slice of keto toast that I grilled on a 4" skillet, next to some greek yogurt mixed with powdered peanut butter, protein powder, a cut up sugar free dark chocolate peanut butter cup and some keto cereal.

I honestly find joy in "surviving" like this on the road.  I see the junk my peers resort to eating and it's nice to know that there are still options out there.

 Training Log: Entry 2411

AM WORKOUT (0350 wake up via alarm) FASTED

CLUSTER BOMB: MEGADEATH

100 burpee chins, EMOM 3 KB clusters w/20kg KBs

Total time: 37:45

12 GHRs

PM WORKOUT (1500)

22 ABCs in 5 minutes w/24kg bells

20 GHR sit ups
40 reverse hypers
50 pull aparts
25 pushdowns
Neck work

Notes: Decided to take Cluster Bomb to it's logical conclusion.  It turns into a Kalsu-like workout.  Kalsu is still harder, but this is very much awful and fills a solid role that way, especially doing it here at elevation.  Hitting it fasted just added to it.

I'm getting back into "ABC shape".  Remembering some of my tricks.  Really curious if I will have something to show when I get back to sea level.  Definitely feel like I'm dying when it's done.

Will be keeping the 40ish minutes conditioning-like workouts for the deload.  Litvisleds may happen again.  

 Training Log: Entry 2410

DEEP WATER INTERMEDIATE Week 6, Workout 4 (final workout)

AM WORKOUT (0335 wake up via alarm)

Barbell flat bench
10x255
2x7x255

Barbell close grip bench
10x230
8x230
7x230

Hammer strength incline bench machine
2x10
1x14

Dips
3xF

POST WORKOUT SHAKE

CONDITIONING

100 burpee chins in 19:00 

PM WORKOUT

21 ABCs w/24kg bells in 5 minutes

20 GHRs
25 pushdowns
20 GHR sit ups
40 reverse hypers

Screwing around jumping on tires

Notes: 90 seconds rest between benching, sets of 10 band pull aparts between first 10 sets.  Tweaked something in my rotator cuff on the very first set of benching, but seems ok now.  Typically happens when I use a barbell: I'm so not used to the implement that my grip spacing is off.  Just wanted to officially close out Deep Water.  Went to do my incline DB benching and every bench was occupied, so gave the hammer strength machine a go.  Got a nice pump from it.

That conditioning workout is technically a WOD known as "GI Jane", but it was really just a bunch of lies stacked on each other.  Told myself I was only going to do 50, got that done in like 9:30 and said I may as well go for 10 minutes, which then turned into 15 minutes, at which point 100 reps was close enough that I finished it out.  19 minutes is crazy slow for me, but elevation combined with having done a full benching workout beforehand showed.

Elevation also keeps showing on the ABCs, but I'm getting more adapted.  Part of it too is just different equipment and getting used to how it handles.  Not skipping any beats while traveling.  I'm not officially "deloading", which means wicked conditioning while staying away from pushing the weights hard.  Good spot to be in.

 Training Log: Entry 2410

AM WORKOUT (0330 natural wake up)

9 rounds of the following in 25 minutes

8 front squats w/185
Sled push down the length of the gym w/90lbs loaded
5 burpee chins 

PM WORKOUT (1500)

19 ABCs in 5 minutes w/24kg bells

50 dips
25 GHRs
20 ring fallouts
25 pushdowns
50 face pulls

Playing around with a concept 2 rower

Notes: Had an early start today, so had to get in a quick workout.  I really like what I came up with.  Litvisled+.  There's a small run included: I either run to the sled from the barbell or run from the sled to the rack for the burpee chins.  I didn't stop moving for 25 minutes and was gassed. Came back in the PM for daily work and the ABCs.  Elevation still showing itself, but I'm finding my stride.  Played around with the rower a bit.  Wasn't super jazzed with the experience, but might give it another try.

Hotel room chicken tacos are still on point.

 Training Log: Entry 2409

DEEP WATER INTERMEDIATE Week 6, Workout 3

AM WORKOUT (0320 natural wake up)

Double KB cleans

6x15x65lb bells

10x65

sets of 10 band pull aparts between first 5 sets

All of the following without rest (shrug-shrug-neck-hyper-abs)

Axle shrugs against strong short bands

62

Kelso shrugs w/65lb KBs

20

Neck work

Reverse hyper

60x360

Standing ab wheel

30

50 dips

25 pushdowns

Kroc rows

19x115

POST WORKOUT SHAKE

CONDITIONING: Meat Eater Chinese Buffet

10 rounds of 10 KB swings w/40kb and 10 burpee chins in 18:50

Notes: 3:50 between cleans, with a 90 second rest between sets 6 and 7. Hands held up with the gloves. Last workout before I travel out. Was solid all around. I’m still hurting/moving slow on the conditioning, but just a sign that this deload will be well timed.

Closed out the day with 18 ABCs in 5 minutes.  Elevation is a game changer for sure, as is travel.  Had my traditional hotel room chicken tacos.  This is going to be a VERY low fat trip: not able to get my eggs or grassfed beef in decent quantity here, so going egg whites and chicken for the most part.  It's a week, chance to dry out.

 Training Log: Entry 2408

DEEP WATER INTERMEDIATE Week 6, Workout 3

AM WORKOUT (0320 natural wake up)

Double KB cleans 

6x15x65lb bells

10x65

sets of 10 band pull aparts between first 5 sets

All of the following without rest (shrug-shrug-neck-hyper-abs)

Axle shrugs against strong short bands

62

Kelso shrugs w/65lb KBs

20

Neck work

Reverse hyper

60x360

Standing ab wheel

30

50 dips

25 pushdowns

Kroc rows

19x115

POST WORKOUT SHAKE

CONDITIONING: Meat Eater Chinese Buffet

10 rounds of 10 KB swings w/40kb and 10 burpee chins in 18:50

Notes: 3:50 between cleans, with a 90 second rest between sets 6 and 7.  Hands held up with the gloves.  Last workout before I travel out.  Was solid all around.  I'm still hurting/moving slow on the conditioning, but just a sign that this deload will be well timed.  

 Training Log: Entry 2407

DEEP WATER INTERMEDIATE Week 6, Workout 2

AM WORKOUT (0320 natural wake up)

Axle clean and strict press away

13x161

12x161

13x161

12x161

13x161

12x161

12x161

13x161 (3 re-racks required)

Sets of 10 band pull aparts between first 5 sets

Immediately after 10th set, straight into raises and core

DB lateral raise

20x20lbs

20x10

20x5

20x2.5

20xEmpty Hands

Reverse hyper

60x360

Standing ab wheel

1x30

50 dips

Poundstone curls

100xAxle+5lbs per side

POST WORKOUT SHAKE

CONDITIONING:

CLUSTER BOMB w/24kg bells for doubles, 50 burpee chins in 11 min flat

Notes: 3:40 between sets of pressing. I woke up feeling the most sore I’ve been in a LOOOONG time. My glutes in particular are torqued to hell. That deadlift workout was absolutely me reaching deep. In turn, I was pretty blown away with how strong I felt on presses. The strict press day is the day with the least “hiding” possible on Deep Water. You can bounce out of the hole on squats, you can either bounce a deadlift if it’s touch and go or rest for a long time on dead stops, push press use leg drive, but the strict press is either there or it’s not. Typically my first set is my worst, and 13 felt real strong on it. My plan went from 7x12 and a vegetable set of 16 to splitting it even between 13s and 12s. The last 3 sets required some re-racking, but it was still a much better showing than last week. Wondering if all the ABCs are paying off, since I’m getting in so much extra pressing volume.

My hand has new skin again and my cold seems to have passed. Tomorrow is my first day of travel, so I intend to get in the back workout in the morning. I’ll be somewhere with solid gym access, so I may just finish out the bench workout of Deep Water to make it official, then start my deload with WODs and stuff and get back to training on my return. Plan is to run an intensification block very similar to last time. I need to be 185 by 25 Jun, and that doesn’t seem hard at all. Won’t need much of a diet.

PM WORKOUT

Got the Tabata front squats in and I absolutely in no way wanted to do them. I really lost a bit of my soul from that deadlift workout: this is pretty nuts.

 Training Log: Entry 2406

DEEP WATER INTERMEDIATE Week 6, Workout 1

AM WORKOUT (0335 wake up via alarm)

Texas deadlift bar deadlifts

4x12x410

11x410

10x410

13x410

18x410 (much rest pausing)

Box jumps

5x10

POST WORKOUT SHAKE

CONDITIONING

15 Buffalo Bar Squats w/230-15 chins-15 dips-15 Buffalo Bar Squats

Notes: Gather ‘round children, as I tell you a story about the Deepest of Waters…

Over the past 3 days, I have performed 217 Amor Building Complexes, the majority of which performed with 24kg bells. I have performed Tabata KB front squats daily. I tore a chunk off my right hand and glued it back together so I could get in 50 burpee chins, and then got in 50 more the next day. I have been undereating, underhydrating, undersleeping. It was a prime day for the hardest deadlift workout of my life.

I rested 4 minute between sets, minus the final set, which I granted myself a 5 minute rest. The first 2 sets felt decent. After that, I knew I was in trouble, and my original plan of 7x12 and then gut out 16 was going to take a hit and need revising. Chaos is the plan. I just kept grinding out sets, hoping my hand would hold together, scrapping the ever loving f**k out of my shins even through the sweatpants (which now have a lovely bloodstain around the knee).

On set 7, I got through 9 reps before I had to set the bar down (I pull touch and go because it’s harder). I gathered myself and got out 4 more to make up for some previous efforts.

I steeled myself for that final set…and got 8. I needed 18. So I settled in, stayed strapped to the bar, and “ate my vegetables”. No leaving the table until I was done. Shook out to 2 triples and a 4 to get me 10 more reps. Just gather myself, break the bar, get the reps, die, become reborn, and repeat.

When it was done and I came upstairs to take my shower, I had discovered I had blown out all the blood vessels around the edge of my eyes such that it looked like I was wearing a raccoon mask. My forehead is a lovely splotch of red as well. And for some reason my forearms have broken out into a rash, and ANYWHERE that I had the slightest of open wound has pushed blood through the surface.

No matter how “easy” this program gets, it will always be transformative.

The “box jumps” at the end were purely just hanging on, and my time was closing out when conditioning happened. I still got in what I needed, and intend to still do either tabata squats or ABCs later today.

My week gets crazy from here, with some travel, but I’m so glad I got this workout in. This is the one that matters.

---

Closed the day out with 20 ABCs in 5 minutes.  Moving slow, but to be expected.  In turn, I'm "done" with daily Tabata Front Squats.  I've proven whatever point I had there.  I'll still do some sort of daily KB work, but plan is to alternate between ABCs and front squats.  Spending April getting into great "ABC shape", I'd like to maintain that.

Weighed myself after my shower at the end of the day today: 193.6.  Surprised it's that low with how much I've been eating, but it means 185 will be easy to make in June.

 Training Log: Entry 2405

Slept off and on until 0645 and got in 50 burpee chins in 5:55, fasted. 

Got in tabata front squats with 24kg bells.  Went 10s across until I couldn't.  Later, did 5 minutes of ABCs with 24s and managed 22.  Not a bad showing.  Mowed the lawn to seal the day.  Feeling deadlifts tomorrow.