I liked this more than yesterday’s. I do miss burpee chins though. Time is the healer.
Teriyaki seafood and chicken thighs this week. Meal prep crushed
Blitzed this workout in between errands today
For 10 minutes, EMOM
* 2 stone of steel to shoudler
* 8 KB front squats w/24kg bells
Followed by 1 minute of max stone to shoulders (4 total)
Later in the evening, knocked out all my daily work while setting up the gym for tomorrow's squat workout. That included 11 FAST chins. The shoulder is healing real well.
Firing on all cylinders. You can't stop me.
Saturday, July 30, 2022
Training Log: Entry 2493
Yet another "killing it" weekend.
Slept until 0620, got in a fasted morning workout of
23 ABCs in 5 minutes w/24kg bells
12 burpees in 100 seconds
5 ABCs in 100
13 burpees in 100
5 ABCs in 100
I am sore in all sorts of crazy ways from how I have been living
Mowed the lawn for 90 minutes, took care of some errands, came home and crushed this
"MONUMENT TO NON-EXISTENCE: UNSTABLE MUTATION"
14x225 front squats
20x225 squats
25x225 SSB squats
30x225 deadlifts
I took the front squats too slow, primarily to make sure my shoulder/tricep would hold. Absent that, I imagine I would have managed my traditional 15, but I was VERY pleased with how quick I got through the squats. And, once again: rep 3 of those SSB squats REALLY makes me want to quit. Last week's was a good audible, but you can't replicate how bad this one sucks. Also, PR for getting the bar to actually land flat on the crash pads for once.
Then, air fried a bison tri tip
Which sounds like sacrilege, but it turned out AMAZING. Mrs said it was her favorite way I've ever prepared it.
Took the dog for a 1.5 mile walk afterwards, and managed 7 NG chins and 2 underhand ones, so the tricep/shoulder continues to heal.
I keep mentioning tricep/shoulder, and I think I know what happened. I subluxed my shoulder on those deadlifts, and that was the initial injury, but I then obtained a SECONDARY injury when all the weight that was loaded onto that shoulder rapidly transitioned to the next nearest muscle. At the time, I didn't feel the consequence of that because I was dealing with the shoulder. This happened with the ACL too, and a few other injuries. There's always a deconstruction that needs to happen.
Tomorrow will be meal prep and whatever training I fit in.
Friday, July 29, 2022
Training Log: Entry 2492
AM WORKOUT (0320 Natural Wake Up) SEMI-FASTED: Surge Workout Fuel only
CHAOS IS THE PLAN: Day something of something
800 bodyweight dips in 63 minutes, w/5 high handle trap bar pulls of 225 EMOM, followed by an AMRAP of high handle trap bar pulls for 37 reps total
**POST WORKOUT SHAKE**
**ASSISTANCE WORK**
25 pushdowns
30 GHRs
30 axle shrugs against strong short bands
50 pull aparts
40x360lb reverse hypers
Notes:
* Didn’t annotate my deadlift warm-ups with the low handle, but I came in today with a plan to do BBB Beefcake’s deadlift workout with the trap bar but my shoulder/tricep is still saying “no” to heavy pulls. I thought of this audible on the way down the stairs this morning in case this were to happen, so I immediately pivoted and executed in. Yeah, in retrospect, a good morning workout would have been closer to what I “needed”, and that might be the plan moving forward, but this was a target of opportunity.
* You can’t kill me.
* Honestly, this is the mentality I bring into these workouts
That scene was transformative to me growing up. I still get goosebumps when I see it. I love everything behind it. I love Tien KNOWING that he's going to lose this, that he's not at all strong enough to beat Cell, that all he's doing is delaying the inevitable, and he's STILL giving it his all. He's dying on his feet. He's "dying empty" ala Brian Alrushe. It's exactly what I want from this. How much more trouble than I am worth could I be than the guy that just keeps coming back for ANOTHER set of dips after the first 700 reps? I'm not going to win the fight, but I'm absolutely going to make the winner go "Oh f**k me this guy again?!"
And though it's a comedy, I even love THIS moment for the same sentiment
When you know you can't win, go for hurt.
PM WORKOUT (1600)
24 ABCs in 5 minutes w/24kg bells
Tang Soo Do class in the evening, lots of bag work
Weekend, which means morning ABCs, some lawn mowing, and monument to non-existence. I think I can get back to barbell front squats at this point. I also managed 5 chins ups. They hurt, but I've got it in me.
Thursday, July 28, 2022
Training Log: Entry 2491
AM WORKOUT (0328 Natural Wake Up) FASTED
**LAST CALL FOR LITVINOL**
100+lb keg
Prowler distance: LONG
* 8 loads to onto truck tailgate with keg
* Load keg onto prowler, high handle push
* Unload keg from prowler and carry back to truck
* Load keg onto tailgate, bear hug carry keg back to prowler
* Reverse drag prowler back to start
3 rounds of that in 35:20, followed by
* High handle push prowler w/keg, immediately reverse drag to start
Done at 40:20, allowed 40 seconds rest, then followed by
* 3 minutes max keg loads to tailgate (34 total, 4 rep PR)
**POST WORKOUT SHAKE AND 3 MINUTE DRIVE HOME/UNLOAD TRUCK**
* 21 ABCs in 5 minutes w/24kg bells, transition immediately to
5 rounds of
* 10 dips
* 4 standing ab wheels
* 8 reverse hypers w/90lbs
* EMOM, do 1 ABC
Accomplished inside of 7 minutes, then finished off with 25 pushdowns and 50 pull aparts
Notes:
* This workout definitely earned a name, because it was amazingly awful. “Last Call” because of all the keg work, “Litvi” for the 8 loads at the start. You’re putting away the booze, loading up the car with the drunks, pushing them home, then getting everything set up for the next shift. @TwoJarSlave may appreciate that. My alternative title was “Beer Muscles”, thinking in a similar way of stacking 8 sleepy drunks into the car and pushing them home before they get into more trouble.
* The 8 loads before the high handle really get your heart into the red zone, and that carry is agonizing back to start. From there, I focused on getting as low on the keg as possible for the bearhug/carrying it as high onto my chest as possible so that my legs had some room to expand, but having a keg crushing your chest when you really want to breathe is just amazingly terrible. There is temptation to cheat and grab the bottom rim, but a real bear hug carry will make you much better in general. From there, the reverse drag feels like sweet relief but is still hammering the quads, and then it starts all over.
* 40 minutes is my stop point, and after 3 rounds I knew I couldn’t get in a full 4th, so I just went for a push and pull back to fill the space.
* Ending with the 3 minutes max keg load is a fantastic cherry on top, and I’m digging chasing after beating previous marks for the time being. Very solid challenge.
* Those ABCs were ROUGH coming home, which is a good sign. This workout caused a ton of fatigue. Rest of it was just getting in daily work and riding out that high heart rate. Had an earlier than usual showtime for work, so kept it short and sweet.
* No additional training obligations today. Had steaks last night: making burgers tonight. It’s an anabolic season. Deadlifts tomorrow: plan is to use the low handles on the trap bar.
* On the shoulder healing from, I’m at the point that, if you put a gun to my head, I could do a pull-up. Last week, I couldn’t even support my bodyweight from a dead hang. This is great healing.
PM UPDATE
Managed 3 chins. I'm pretty good at healing
Training Log: Entry 2490
WEDNESDAY
Day off work, did things a little different. Got in 22 ABCs in 5 minutes w/24 kg bells, then snuck in a speed mode BBB Beefcake workout in the PM
PM WORKOUT (1525)
BBB Beefcake Week 3 Workout 3 (off schedule)
**MAINWORK**
Axle Bench Press (plate change rest)
5xAxle
5x136
5x226
3x256
3x286
**SUPPPLEMENTAL WORK**
50 reps of 226 axle bench around 13 min (rest pause Malcolm X)
**ASSISTANCE**
10 rounds in 15 minutes of
* 5 dips
* 5 head supported double KB rows w/24kg bells
* 5 band pull aparts
* 2 standing ab wheels
* 2 DKB front rack lunges w/24kg bells
Notes:
* Totally unplanned, but Mrs wanted to get in a run on the treadmill so I knocked this out.
* Speed was the name of the game, hence the short rest, Malcolm X and assistance circuit. All worked out well. Total "get to yes" workout.
* Being able to do those rows is a good sign for my shoulder.
* With the morning ABCs done, I got most of my training knocked out, and I even got in a 1.5 mile walk in the morning.
* For Tang Soo Do, we got in some solid bag work. 30 seconds of full speed punching and 1 minute of unlimited technique, followed by 1 minute of sparring. Conditioning shone through, but my injury migrated toward my tricep during a lot of the punches. Weird.
Tuesday, July 26, 2022
Training Log: Entry 2489
AM WORKOUT (0320 Natural Wake up) SEMI-FASTED: Surge Workout Fuel only
BBB BEEFCAKE Week 3, Workout 2
**MAIN WORK**
Log clean and press away
5x100
5x150
3x170
3x190
Superset w/5x10 band pull aparts
**SUPPLEMENTAL**
Log viper press each rep
5x10x150
* 90 Seconds rest between sets
* Total time 17:56
Straight into assistance work
**ASSISATANCE**
Dips into hyper into abs into pushdowns into straight arm pulldown into GHR
Weighted dip stripset (no rest between sets)
7x105
3x80
4x55
6x30
30xBW w/rest pause
40x90 Reverse hyper
30 standing ab wheel
25 pushdowns
25 pulldowns
30 GHRs
Poundstone Curls
212xAxle
**POST WORKOUT SHAKE**
**CONDITIONING**
As Many Rounds As Possible in 10 minutes of
* 5 Log burpee into viper press w/100lb log
* 4 front rack Double KB lunges w/24kg bells
Notes:
* Felt decently strong on presses. Minimal headspins. Biggest issue was left shoulder stability. I felt it get slippery on the 8th rep of the second set and the final rep of the final set of the supplemental work. That’s a sign the swelling has gone done, which is good, but something I need to watch for in the future. I’ve thankfully got experience with this with the right side, but having two slippery shoulders is really going to make pressing lame.
* Very pleased with how those weighted dips went immediately post supplemental pressing. Unexpected.
* Vipers were solid for supplemental. In general, I like what I’ve come up with here for 1s week of pressing. Getting the axle into position was more struggle than necessary and put me in a poor position to press heavy. The log allows for much more.
* Got the Poundstones done without pause again. Crazy to do that.
* I’d prefer that conditioning to be more of a log devil press, but the ROM on the push-up is pretty much non-existent when my hands are in the cut outs. This burpee was a decent compromise.
* Tomorrow we celebrate the Mrs’ birthday, so training will be limited and nutrition will be amazing.
Finished the day with 25 ABCs in 5 minutes w/24kg bells
This was, legit, the LAST thing I wanted to do. I was feeling absolutely bombed out from work and exhausted. So I treated myself to the plan of no plan and just went for broken. 13 unbroken ABCs in a row and still getting 25 in total. Really happy with where my conditioning is at this point.
Monday, July 25, 2022
Training Log: Entry 2488
AM WORKOUT (0335 Wake up via alarm) SEMI-FASTED: Surge Workout Fuel Only
BBB BEEFCAKE Week 3, Workout 1 (gonna restart the week)
**MAIN WORK**
Buffalo Bar Squats
5xBar
5x195
1x285
1x395
1x450
SUPERSET w/ 4x3 Box squats
**SUPPLEMENTAL WORK**
Buffalo Bar Squats
5x10x395 (F**k yeah!)
Done in 18:45. 2 min rest on set 1, 2:15 set 2, 2:30 for remaining sets
Transition immediately to assistance work
**ASSISTANCE WORK**
Hyper into abs into GHR
40x360 Reverse hyper
30 Standing ab wheel
30 GHRs
50 dips
50 pulll aparts
25 pushdowns
Belt squat stripset (no rest/lockout)
40x200
Reps of 175,150,125,100,75,50,25,Axle
**POST WORKOUT SHAKE**
**CONDITIONING**
Gonna narrate this one. None of my plates were unloaded from the session. I set a 30 second timer, and when it went off I started with 1 KB cluster w/24kg bells, then put away as many plates as I could until it went off again. Second round, I did 2 clusters. I did this until I got to 4 clusters, then restarted at 1. Worked up to 4 clusters again. After that, I got to 3 clusters before I fell off. From there, I bounced between 1 and 2 until 15 minutes had passed and the gym was cleaned up. Belt squat day is a good day for this one, since so many plates end up on the floor, and the clusters really drive the heart rate up the whole time.
Notes:
* I came in with a goal: squat 395 for 5x10 in under 20 minutes. I did what it took to make it happen. I cut rows out of the warm-up because my left shoulder is still being junky. I cut the main set work at 450 because it was heavy enough and I knew 500 was going to compromise my body. I am so absolutely over the moon and euphoric for getting this done. In 3 weeks, we go for 405.
* I actually lost the groove on the 10th rep of the 4th set and ended up dumping the bar forward onto the straps. It was good to see the system held up, but I paused the timer at that point, rapidly unloaded and reloaded the bar, and resumed. To compensate, after the final rep of the final set, I racked the bar, looked at it, got pissed off, unracked it and got my rep back. I wasn’t going to let the bar win today.
* Left shoulder was ok with the squatting. Right shoulder a little clicky, and the elbow doesn’t care much for these shenanigans, but nothing beyond normal pain.
* I left a good amount of my soul in that belt squat. Haven’t ever pushed that hard into it. When it was done, I took the axle out of the landmine and used it to prop me upright for a good long while. Was legit concerned about free falling without it.
* Adding the ladders into the conditioning was a nice touch. Clusters are always a recipe from high heart rates.
* Only obligation at this point is my ABCs.
PM WORKOUT
24 ABCs in 5 minutes w/24kg bells. Feeling beat to hell from this morning.
One minor nutriton update; switched egg whites in my post lifting shake. The company I was using before has become prohibitively expensive due to the egg shortage, so I am just using traditional egg whites. Did that today. Its a little thicker, but that’s about it.
Sunday, July 24, 2022
Training Log: Entry 2487
Got home from my night shift, had my gym clothes in the garage ready to go, so I shucked off my work clothes and immediately did
25 ABCs in 5 minutes w/24kg bells
30 minute 80lb weighted vest walk
10 unbroken ABCs w/24kg bells immediately upon return
I REALLY appreciate these workouts. Get the heart rate racing from the 5 minutes of work, ride it out with heavy walking, come back and redline again. I focused on a strong pace on the walk to really drive it home. Was watching some Dan John youtube stuff and found out the “heart rate up then go for a walk” thing is straight from him. I could have worse influences.
Getting the daily work in today, and if I have time I’ll come up with something stupid for 10 or so minutes.
PM WORKOUT (1845)
Finished the day off with what is becoming a staple
10 minutes EMOM
* 2 stone of steel to shoulder
* 8 Double KB front squats w/24kg bells
It sneaks up on you, by the 10th round it's over.
Tomorrow morning I squat 395 for 5x10. It's either happening with the Buffalo Bar or the SSB, but it's happening. My shoulder continues to heal well enough. The stones and KB cleans place stress on it, but not crippling so: enough to remind it that it's still alive. Chins and rows seem to be the only real limitation, and I'm not heart broken about that. Moving forward, I may swap conventional deads out and use a combination of low/high handle trap bar and the axle. Always a way to adapt.
Saturday, July 23, 2022
Training Log: Entry 2486
Slept until 0610, got in a fasted workout of
24 ABCs in 5 minutes w/24kg bells
10 rounds in 10 minutes of
* 10 dips
* 2 standing ab wheels
* 4 reverse hypers
* EMOM, do 1 ABC w/24kg bells
Capped off with 6 ABCs in a minute
Mowed the lawn for 90ish minutes.
Then, in the PM, did
"Monument to Non-Existence: Unstable Mutation"
20x225 SSB front squats
30x225 SSB squats
40x225 trap bar lifts
50x225 high handle trap bar lifts
I changed this up from previous work so that I wouldn't have previous PRs to chase after in an injured state. This was still pretty awful, and in a different way. The SSB awfulness hit midset, but it was there. Also, it's the hottest day of the year, 102 heat index OUTSIDE, so you can imagine what it was like in the Hellscape of my garage.
And my outfit is VERY 80s.
I'm working a night shift, so I took a 90 minute nap, work up and picked up pizza for the home, to include an 8" chicken, pineapple, pepperoni and sausage keto pizza for myself. I am more than certain that this workout, paired with a nap, paired with that food created an event so anabolic that bystanders within a 100' radius added 4lbs of muscle to their frame.
I've been getting in band resisted chins throughout the day, testing out my shoulder. It's healing incredibly fast.
Somewhere between mowing and training, I did grocery shopping as well. As I was leaving to pick up the pizza, I thought to myself "I am a good goddamn man: I am taking care of my family".
It's awesome to have those thoughts. My headspace is in such a great place.
I'm going to get in some sort of stupid 4-5 minutes of training before I head in to work as well.
Friday, July 22, 2022
Training Log: Entry 2485
AM WORKOUT (0315 wake up via dog) SEMI-FASTED: Surge Workout Fuel Only
CHAOS IS THE PLAN, Day 1 of who knows
**MAIN WORK**
10x10 SSB Good mornings
* 90 seconds rest between sets
* Got 5x10 band pull aparts, 3x10 standing ab wheels and 1x40x360lbs Reverse hypers between sets
**ASSISTANCE**
33 axle shrugs against short strong bands
15 KB kelso shrugs w/24kg bells
30 GHRs
25 pushdowns
10 dips
**POST WORKOUT SHAKE**
**CONDITIONING**
As many rounds as possible in 10 minutes of the following circuit
* 5 KB front rack lunges
* 5 burpees
* 5x95lb SSB good mornings
* 10 dips
Got halfway through 5 rounds. Finished up the 5th after 10 min expired.
Notes:
* Chaos is the plan. Went in for Week 3 of BBB Beefcake. On the deadlift main work, I got to the second workset and couldn’t break the weight off the floor. My body didn’t want to pull heavy today. Decided to scrap it and move on to the supplemental work. First rep of the first set, I subluxed my left shoulder and felt some clicking/heard some popping. Feeling a little swollen around the armpit. Yesterday, on the first set of pull-ups, that area lit up and swole up. Been getting some clicks and pops during squats. Warning signs were there. It’s been a few hours and I’m already feeling better than I was then, and my only real limitation seems to be on chins and pulling, but I called an audible and went with the SSB good mornings.
* Why SSB good mornings? Good mornings because the movement pattern is similar to deadlifts, especially if you work to adopt a similar stance. If I did these chain suspended, it would have been VERY similar. SSB because it didn’t put the left shoulder in a compromised position, plus it takes the upper back a little more and doesn’t roll like a barbell does. Zercher may have worked too. Why 10x10? Because we’re still eating like champs and need to grow.
* This was a solid enough salvage effort. Only thing that sucked was time: I wasted a bunch working up to the injury. Could have gotten much more in. The good mornings were sufficiently brutal though.
* Conditioning circuit was a good grab bag of things I wanted to get done and didn’t have time for. It’s been nice keeping lunges so recurrent.
* For those reading along, please don’t wish me a speedy recovery, to heal up, or express sympathy or pity for me. This is a small, soft tissue problem that will resolve itself quickly. I appreciate the sentiment behind the hopes and prayers, but Nietzsche talks about pity being one of man’s greatest sins for a reason. This is an opportunity.
* In that regard: “Chaos is the plan”. My weekend will still be it’s typical weekend, although I’m working a night shift between Sat and Sun. After that, I’ll evaluate. I’ve been testing things out, and I honestly still have a lot of movements available to me. If I can’t get my arm in position to squat, the SSB will come up. My plan was to break out the log for 1s week anyway. The prowler remains awesome. I can get along for a while. OR, I might just take an unscheduled deload and blow my brains out on some ridiculous challenges. I had “1000 dips” pop into my mind as I was coming into work, since I can manage 400 in 35 min with the bear complexes. Or, if I’m totally broke, there’s SSB Super squats. I have an abundance of options.
* I may have to genuinely be done with barbell deadlifts. They seem to take more than they give these days. The axle and the trap bar can do a lot for me. Something I’ll have to consider for a while.
Finished the day off with 24 ABCs in 5 minutes w/24kg bells, then transitioned immediately to burpees. Got 33 in 5 minutes, which, given it was a million degrees in the garage and I was gassed from the ABCs, was awesome. Got in 15 average band assisted chins as well. I'm reminding that left shoulder how to function. So far, it's just pulling movements that cause issues.
Got a stripe on my belt at Tang Soo Do as well. I can still perform most of the movements. Will see how "Monument to Non-existence" evolves tomorrow.
Thursday, July 21, 2022
Training Log: Entry 2484
AM WORKOUT (0337 Natural Wake up) SEMI-FASTED: Surge Workout Fuel only
BBB BEEFCAKE Week 2, Workout 4
**MAIN WORK**
Axle bench press
5xAxle
5x191
5x226
5x256
50 chins and 50 pull aparts total accomplished in between sets of main work
**SUPPLEMENTAL WORK**
50 paused reps of 191lbs of axle bench press in 10:29
50 KB rows w/24kbg bells
Straight into assistance work
**ASSISTANCE WORK**
Raise-hyper-abs-lunge-neck
Lateral raise stripset (no rest)
20x20lbs
20x10
20x5
20x2.5
20xEmpty hands
40x90lb Reverse hyper
20 standing ab wheels
10x24kg front rack KB lunges
Neck harness work
**POST WORKOUT SHAKE**
**CONDITIONING**
“BEAR CALVARY”
* 400 bodyweight dips
* EMOM, 2 Bear Complexes w/95lbs
Time: 34:34
Notes:
* My left knee, and really entire left leg, continues to be incredibly swollen. The bear complexes helped shift some fluid around. Left elbow is also a little buggy, and the very first set of chins I did today did NOT make it happy, but it seems like I just need to work my body through space to get things going.
* Benching felt decent enough. Original gameplan was to rest the axle in the down position during the supplemental work, but set up for it was too tricky. Went rest-pause. Pause reps really help turn this into something fierce.
* Had extra time, so went for extra reps on that conditioning workout. A 34 minute “conditioning” workout on top of a full lifting workout is honestly pretty stupid, but it was a good day for being stupid. Will really need to push the calories to make up for that.
* I actually did front rack lunges on my press day as well but forgot to record it. I like keeping a little unilateral work in. It’s been a nice touch.
PM WORKOUT (1630)
26 ABCs in 5 minutes w/24kg bells
Notes:
* Used 3 100 second rounds. I like how this went psychologically. "ONLY" 3 rounds. Got 10 in the first and 2 8s afterwards, with about 6 seconds left. 27 is there. 3 9s will get me there.
Wednesday, July 20, 2022
Training Log: Entry 2483
AM WORKOUT (0326 natural wake up) FASTED
Prowler loaded w/90lbs
100+lb keg
4 rounds of
* High handle prowler push (far distance)
* Run back to start
* Load keg onto truck tailgate, then bearhug carry keg to prowler
* Backwards prowler drag
* Run back to keg
* Press keg overhead for 1 rep, then front carry keg back to start
* 20 KB swings w/24, 20 or 40 kg bell, rotate each round
* Between each set of 20, so some sort of daily work (dips, chins, standing ab wheel or reverse hyper)
365 total swings accomplished
Notes:
* That bearhug carry was definitely the missing element here. Going from high handle push to bear hug carry is fantastically awful. Your lungs are on fire from the prowler, and then the keg sits RIGHT on them so you can’t recover. Then the backwards drag allows for a slight break.
* Ending the workout with the loading is also just fantastic. Really glad I’m including that. Great target of opportunity there.
* Have to work to make sure I don’t dog the backwards drag too much. Too easy to let it slack.
* Those ABCs upon returning home are brutal. Legs are just shot.
* 365 swings in 20 minutes with bodyweight work in between bodes well to me. 500 is there if I want to prioritize it.
* Tang Soo Do should end the evening.
Tuesday, July 19, 2022
Training Log: Entry 2482
AM WORKOUT (0320 natural wake up) SEMI-FASTED: Surge Workout Fuel Only
BBB BEEFCAKE Week 2, Workout 3
**MAIN WORK**
Axle clean and strict press away
5xAxle
5x136
5x151
5x171
SUPERSET W/5x10 band pull aparts
**SUPPLEMENTAL WORK**
50 axle clean each rep and strict press of 136lbs in 12:10
**ASSISTANCE WORK**
Dips into pushdowns into hypers into abs into neck into GHR
Dips stripset (no rest between sets)
6x105
4x80
4x55
6x30
20xBodyweight w/rest pause
50 pushdowns
40x90lb Reverse hypers
20 standing ab wheel
Neck work
30 GHRs
Poundstone Curls
211xAxle
**POST WORKOUT SHAKE**
**CONDITIONING**
15 minutes of “LOST IN TRANSLATION”
* 3 axle clean each rep and push press of 136lbs
* 7 burpee chins
Notes:
* Clearly still hot as hell in the garage.
* Topset of 170 was smooth and strong. If I were “playing 5/3/1 for real”, that’d probably be a good TM or 1s week weight.
* When I focused on actually trying to clean the axle vs muscle it up, I had a lot more energy left for that press. Damndest thing.
PM WORKOUT (1600)
Finished the day off with 25 ABCs in 5 minutes w/24kg bells
What's interesting about this is I THOUGHT I set my timer for 3 100 second rounds, with the plan being to get 10 in per round. Instead, I dorked it up and set it for 60 second rounds, but STILL did 10 straight out the gate because I was already bought in, so now I know I have that in me. Tomorrow is prowler day, so I don't anticipate being able to smash that after that workout, but it's definitely a future plan.
Also, my left knee is swollen up like a grapefruit these days. Must be the weather.
And, of course, dinner
6oz piedmontese grassfed sirloin and egg(...whites) with local tomatoes, mashed cauliflower, a combination of local air fried zuchinni and eggplant, and local sweet corn
Monday, July 18, 2022
Training Log: Entry 2481
AM WORKOUT (0320 natural wake up) Semi-Fasted: Surge Workout Fuel Only
BBB BEEFCAKE Week 2, Workout 2
**MAIN WORK**
Jump-Squat-Row
Box squats
4x3
Buffalo Bar Squat
5xBar
5x195
5x285
5x340
5x395
2x450
T-bar rows
15x100
12x125
2x10x150
**SUPPLEMENTAL WORK**
MALCOLM X FSL SQUATS
50 reps of 340 in 8:55
transition immediately into assistance work
**ASSISTANCE WORK**
Hyper-abs-dips-pushdown-pull
Reverse hyper
40x360
30 standing ab wheels
50 dips
25 pushdowns
50 pull aparts
Belt squat stripset (no lockout/no rest between sets)
38x200 (WTF)
Reps of 175,150,125,100,75,50,25,Axle
50 chins as I put away weight plates
Neck work
30 GHRs
**POST WOROUT SHAKE**
**CONDITIONING**
20 ABCs in 5 minutes w/24kg bells
6 75 second rounds of swings
* Rotate between the 24kg, 20kg and 40kg bell per round
* Buy in each round with 1 ABC w/24kg bells
Total of 170 swings accomplished
Notes:
* Warm ups felt smooth today, but they got heavy quick. Food needs to go up.
* Continuing to trust the process and focus on the supplemental while letting the main just be heavy. No longer worried about 5s pro, minimum reps, etc. Just maintaining balance between main and supplemental. I have a goal: finish the program with 5x10x405 squats. This is how I will get there.
* Used the Zeno strategy to get through the Malcolm X sets. Familiar suffering to bridge new suffering. Effective enough. Getting 19 on the first go vs 20 was a heartbreaker, but it was a tactical decision at that point.
* That belt squat topset was nutty, and another instance where I think I’m seeing the Surge shine through. Similar to Poundstone curls: it seems to show on the more bodybuilder-ish higher rep pump work. But I’m also not performing substandard on the strength work despite only have Surge in my gut, so that’s something too. I’m thinking it might benefit me to have a full serving before the workout even starts, vs half before the start and the other half during.
* My schedule is going to be crazy today, so I “cheated” and got my ABCs in as part of my conditioning. After 50 barbell squats and a whole mess of belt squats, when you try for some KB front squats in the ABCs, your body says “WTF no”. I actually hit 7 so fast and smooth in the first round I contemplated going for an 8th, but after that it was total struggle bus.
* Throwing in an ABC for buy in on the swing conditioning was baller. Gotta remember that.
PM WORKOUT
My schedule unexploded so I actually got in another…
25 ABCs in 5 minutes w/24kg bells
7-6-6-6. Incredible given the Hell I put my legs through this morning.
Sunday, July 17, 2022
Training Log: Entry 2480
Slept until 0615 decently well, got up and did the following fasted
25 ABCs in 5 minutes w/24kg bells (that’s absolutely nuts for a first thing in the morning workout)
10 minute circuit of 3 burpee chins-10 dips-3 BCs-5 standing ab wheels
Got in a 1+ mile walk with the dog and the family in the morning, all of my daily work, and then this great little 10 minute WOD
EMOM: 2 stone to shoulders w/135lb Stone of Steel then 8 KB front squats w/24kg bells
I was covered in sweat when it was over: it's humid as hell and my knee is swelling like a grapefruit.
Malcolm X BBB Beefcake squats tomorrow: f**k yeah.
Saturday, July 16, 2022
Training Log: Entry 2479
Slept until 0615. Really good/deep night of sleep. Woke up and did a fasted workout of the following
24 ABCs in 5 minutes w/24kg bells (using 4 rounds of 75 seconds)
30 burpee chins in 5 minutes
5 minutes of medium-light-heavy (24kg-20-40) sets of 15 swings w/3 burpee chins between
5 minutes of alternating dips and standing ab wheel
25 pushdowns
50 pull aparts
30 GHRs
Notes:
* Had my blood pressure and resting heart rate taken yesterday. 115/55 and a RHR of 45, post energy drink/caffeine. Good sign of being big, strong and healthy. I've managed to figure it out somehow.
* Starting the day with ABCs is pretty awesome, because I get one of the worst parts of my day over and done with, and with this workout in particular it kicks the heart rate into the red and then I just hang on
* Going straight into those burpee chins after the ABCs in gnarly. Level changes really are the key.
* Bringing daily work back into the rotation as a "thou shalt" has been a positive for me. I'm appreciating the creativity required to ensure I make it happen.
* For all those "straps weaken grip" folks: my forearms are absolutely destroyed from yesterday's Malcolm X axle deads, even though I used straps. Been a while since they've been sore.
* On the note of soreness: all my upper body pressing muscles are sore from that 300 dip workout. Been a LONG time since I've felt that. Pretty awesome. Makes burpees a treat.
* In Tang Soo Do, I focused on bringing violence back to my forms/hyungs. I've been sleep-walking through them for too long. This is a chance to practice intensity and violence, and ultimate make myself better.
PM WORKOUT (1400)
"MONUMENT TO NON-EXISTENCE: UNSTABLE MUTATION"
15x225 front squats
20x225 squats
25x225 SSB squats
30x225 deadlifts
35x225 high handle trap bar lifts
Straight into 60+ minutes of lawn mowing
Notes:
* This weekly workout continues to be one of THE defining things I engage in. This is a weekly transformation. I have an out of body experience when I perform it while, at the same time, experiencing every single second of agony. The reps are inevitable: they WILL happen, no matter what I think, say or feel, yet every second I spend with that goddamn Safety Squat Bar on my back is a second I am spending thinking of just HOW I could quit.
* I REALLY want to discuss that SSB squat. It is THE biggest deal in that movement. It's absolutely wild how my whole body is just shutting down the whole time. Wanna know the thing that hurts the most? My calves. They HATE whatever it is I'm doing at that time, and it's such a weird thing for me. Otherwise, it's just "the everything" that's getting murdered.
* I keep getting questions about "why" I do this or what it trains, and that's just funny to me.
* It's worth considering that, this morning, I did 20 minutes of training. This video is 15 minutes of training. These 15 minutes blow those 20 minutes away. Time tells only a fraction of the story.
Friday, July 15, 2022
Training Log: Entry 2478
AM WORKOUT (0317 Natural Wake Up) SEMI-FASTED (Surge Workout Fuel only)
BBB BEEFCAKE Week 2, Workout 1
**MAINWORK**
Axle Deadlift
5x176
3x266
3x356
3x411
1x466
**SUPPLEMENTAL WORK**
Axle Deadlift
50 reps of 356lbs in 13:15
Straight into assistance work
**ASSISTANCE WORK**
Hyper into abs
Shrugs into rows into pull aparts into pushdowns
Reverse hyper
40x360
30 standing ab wheels
32 Axle Shrugs against short strong bands
Kroc rows
9x115
50 band pull aparts
25 pushdowns
30 GHRs
20 dips
**POST WORKOUT SHAKE**
**CONDITIONING**
Medium-Light-Heavy swings w/3 burpee chins between
* 15 swings, start with the 24kg bell, then the 20kg bell, then the 40kg bell
* Between each round of swings, do 3 burpee chins
Got through 12 full rounds and the swings of the 13th round in 12 minutes
Finished up with 30 dips and 14 chins to get in my daily work
Notes:
* Been having some GI issues the past few days. Thought it was a stomach bug, and might still be, but I’ve also once again brought blueberries back into my nutrition, so that may be the culprit. It impact today’s workout, as it took a while to get my morning started.
* I had another grinder in me for that topset of 466, but juice wasn’t worth the squeeze, since I was already so behind the 8-ball. Just wanted to be able to give the supplemental my all.
* Goal achieved for supplemental work: that was incredibly awful, I broke the weight off the floor more than I would have with a straight up 5x10 approach, still made it well under 20 minutes and suffered a bunch. I do think my TM is a bit too high for deads, but we’ll see if I adjust it or just eat up to it.
* Forgot the kelso’s in my assistance work. Moving too quick to make up for time.
* My conditioning work got stepped on due to the Mrs wanting to sleep in. Was supposed to be stones, but didn’t want to risk crashing it and waking her. “Medium-heavy-light” is still solid though, and I was hurting by the time it was over. Swings and level changes really answer a lot of questions.
* First workout trying out tjhe approach of empty stomach Surge. I don’t think I performed any worse that way, and it meant I got to have a bigger post training meal, so that’s cool. Still 1 serving: half before training starts, the other half through the training.
* On note of “bigger post training meal”
* 2 slices of keto toast w/sunflower butter, 4 stalks of celery w/Nuts n More Spread, mug of cashew milk, mug of fat free greek yogurt mixed w/protein powder, fruit, cinnamon, salt and dark chocolate chips, and then 1 whole pasture raised egg/2 egg whites, 2oz combination of grassfed beef/piedmontese liver chorizo and taco seasoned bison, avocado (60 grams) tomatoes, onions, jalapenos and bell peppers in a low carb wrap with fat free sour cream and some sauces to make a FANTASTIC breakfast burrito. This is how we eat here in Valhalla.
*ABCs and Tang Soo Do later today
PM WORKOUT (1630)
Got 26 ABCs done in 5 minutes with 24kg bells using a new approach.
4 75 second rounds vs 5 1 minute rounds.
Went 7-6-6-7.
I'm gonna play with that for a while. Something I've appreciated about 5 minutes of ABCs vs Tabata front squats is the room for variability. I was going mad with the front squats because it was ALWAYS 8 rounds. I got to dread the number 8, it would cause me legit anxiety. 5 minute EMOMs were doing that to me, but prior to that it was my 6 rounds of 40 seconds on/10 seconds off. As my fitness improves, I can do fewer rounds with more complexes per round. This was an "easy" 26 total: 27 is definitely there with this approach.
Still have Tang Soo Do, but wanted to log this while it was still fresh.
Thursday, July 14, 2022
Training Log: Entry 2477
AM WORKOUT (0317 natural wake up)
BBB BEEFCAKE Week 1, Workout 4
**MAIN WORK**
Axle Bench Press
5xAxle
3x156
3x211
3x246
3x271
50 chins total accomplished in between sets, plate change rest periods
**SUPPLEMENTAL WORK**
Axle bench press
5x10x211
* Pause the first 5 reps of the first set, then press away. First 4 of the second set, First 3 of the third, etc.
SUPERSET w/
Head supported bent over double KB rows
5x12x24kg
* 90 seconds of rest between sets, forgot to check total time after last set, but it was 20 minutes and 20 seconds after I finished up my dips (more on that later), so well within time. On that note, I went straight from the last set of the rows into my assistance work.
**ASSISTANCE WORK**
Dips into raises into pushdowns into pull aparts into hypers into abs into neck
Dips (stripset, no rest)
3x105
3x80
3x55
4x30
37xBW (rest pause as needed)
Lateral raise stripset (no rest)
20x20lbs
20x10
20x5
20x2.5
20xEmpty hands
25 pushdowns
50 pull aparts
Reverse hyper
40x90
20 standing ab wheels
Neck harness work
30 GHRs
**POST WORKOUT SHAKE**
**CONDITIONING**
“BEAR CALVARY”
300 bodyweight dips. EMOM, do 2 Bear Complexes w/95lbs
Finished within 25 minutes
Notes:
* Bench remains the day I’m the least excited about. Like taking my vitamins: I know it’s good for me, so I do it. 270 was heavier than it should have been, but my press ability tends to fall apart when I’m this lean. I can feel my shoulders being unstable in a LOT of what I do.
* The pause bench strategy for the BBB work was absolutely perfect. 10th rep of all sets was a near grinder. Thanks once again Paul Kelso.
* Original plan was t-bar rows, but I let laziness dictate the plan. Just didn’t want to set-up the landmine and compromise training floor space. The KBs answered the mail. I’m very much a “bodybuild the back” guy. I don’t need heavy weight: I focus on technique, contraction and squeeze. And if you look at my back, it works for me.
* I woke up much earlier than usual this morning and this workout is on the shorter side, so it gave me a chance to really push on the conditioning. I came up with that evil little plan while drinking my shake. Wanted to get in more pushing volume and get some knee flexion but keep the hips/PC on the low side since tomorrow is a deadlift day. Also wanted something of a “so there” for the people that complain about the 200 dips in Buildnig the Monolith and “junk volume”. It honestly wasn’t terrible. I think a slightly heavier Bear complex might be the answer the next time. Or, or course, burpee chins. Level changes tend to be game changers, but I wanted to get in more dips.
* On the above, allow me to say that I am, in fact, the monster under your bed. I will do a full bench workout and close it out with 300 dips, and you will watch me come back minute after minute to just keep slamming rep after rep. There is no stopping this.
PM WORKOUT (1630)
25 ABCs in 5 minutes w/24kg bells
But the real highlight
Don't act like you are gonna eat anything more anabolic than my bison tacos today
Tuesday, July 12, 2022
Training Log: Entry 2476
AM WORKOUT (0335 wake up via alarm)
BBB BEEFCAKE Week 1, Workout 3
**MAIN WORK**
Axle clean and strict press away (plate change rest)
5xAxle
3x141
3x161
3x181 (continental)
**SUPPLEMENTAL WORK**
Axle clean and strict press (90 seconds rest between sets/superset all w/10 band pull aparts)
10x141 (clean each rep)
10x141 (clean first 9, press away)
10x141 (clean first 8, press away)
10x141 (clean first 7, press away)
10x141 (clean first 6, press away)
Total time: 18:30
From last set of press, go straight into assistance
**ASSISTANCE WORK**
Dips into pushdowns into hypers into abs into lunges into neck
Dips (stripset)
7x100lbs
4x75
4x50
7x25
22xBW (rest pause as needed)
25 pushdowns (10 w/monster mini, 15 w/mini)
Reverse hypers
40x90
20 standing ab wheels
Front rack KB lunges
10x24kg
Neck work
Poundstone curls
210xAxle
**POST WORKOUT SHAKE**
**CONDITIONING**
“LOST IN TRANSLATION”
As Many Rounds As Possible in 12 minutes of
* 3 Axle Clean Each Rep And Push Press w/136
* 7 Burpee chins
7 full rounds accomplished, time expired on the 1st burpee chin of the 8th round
30 GHRs
Notes:
* First night in a long time that I slept until the alarm. A good sign.
* Main work went decent. I’m satisfied with the TMs. 180 was heavy but something I could move. Rest was kept short due to time. Not much pop on the cleans first thing in the morning: noticed the difference when compared with later work.
* I like the compromise I’ve come up with for the supplemental work for this week. 5s week will clean each rep, 1s week will be vipers, this allows for a little bit of everything. And it’s still a great metabolic hit taking the weight off the floor so many times.
* Was good to get in some heavy dips on the assistance side. I really appreciate that movement. Another one of those things I’d focus on when my priorities change.
* Lunges thrown in as a nice to have. Feel like it’s good to keep the single leg stuff in wherever I can. My legs feel absolutely nuked, so it’s been good to keep the bloodflow in.
* I’ve come up with a cute name for this conditioning workout now, because it dawned on me that I’m doing “Floor to overhead” in 2 different styles. I’m taking a weight from floor to overhead, and then I transition my body from floor to overhead. Both are “right”, depending on context. Changed it up a little by cleaning each rep and using less weight. Also used a full grip instead of thumbless. Really focused on slashing time between the final burpee and the first clean. It’s just solid work: I was hurting.
* ABCs are all I have left on the radar.
PM WORKOUT (1700)
26 ABCs in 5 minutes using 24kg bells
Notes:
* Absolutely was NOT feeling this workout, which tends to be when I shine. Funny that. I'm walking around like a toy solider. Legs nuked.
* On that note, this is what trouble looks like
Let's go
Monday, July 11, 2022
Training Log: Entry 2475
AM WORKOUT (0320 natural wake up, better night of sleep)
BBB BEEFCAKE Week 1, Workout 2
**MAIN WORK**
Squat Warm-up (Jump-squat-row)
Box Jumps
4x3
Meadows Row
4x10x100
Buffalo Bar Squat
5xBar
3x195
3x285
3x375
3x425
1x475
**SUPPPLEMENTAL WORK**
Buffalo Bar Squat
5x10x370
SUPERSET w/
Bodyweight dips
5x10
90 seconds rest between sets 1 and 2, 1:15 between remainder of sets, total time 15:45
**ASSISTANCE WORK**
Belt squat into reverse hyper into ab wheel into chins into pull aparts into pushdowns into GHRs
Belt squat stripset (no rest/lockout)
28x200
Reps of 175,150, 125,100,75,50,25,Axle
Reverse hyper
40x360
30 standing ab wheels
50 chins (done while putting away plates)
50 pull aparts
25 pushdowns
30 GHRs
**POST WORKOUT SHAKE**
**CONDITIONING**
“Medium-light-heavy swings w/level change”
* Lined up a 24kg, 20kg, and 40kg bell. Start with the 24kg bell and do swings for a minute
* EMOM, do 5 burpees
* Next minute, move onto the 20kg bell, swings until the minute is up, 5 burpees, then the 40.
* 12 minutes total, 240 swings total
Notes:
* I slept deep leading up to this, which was a pleasant change. Think I’m back on the right timezone.
* My original gameplan would have had me squat the 475 for a triple, but I’m engaging in a “trust the process” approach here. BBB Beefcake is about the supplemental work. The main work is there to keep heavy reps grooved. So long as I get that done, I’m happy. And let’s review: I came back from vacation, wherein for 10 days all I’ve had was 45-50lb handweights to work with. Upon my return, I jumped into the hardest workout of the cycle, then squatting for 60 reps with various barbells on Saturday, along with 69 KB front squat reps that day, then went on to perform 188 KB front squats on Sunday. So I’m not too worried about squats.
* The supplemental work went awesome. Having 4+min of wiggleroom bodes well for the 1s week, especially with those dips thrown in. It was challenging, but not world ending. Deep Water does a great job vector checking here, because BBB Beefcake is “only” 5 sets. Very easy to get through.
* Belt squats were a warm welcome back. Definitely need them back in my programming. Can really feel the effect of it. And rolling into all the assistance work straight through there is absolutely the right answer.
* Still like a goddamn blast furnace in my garage. Sweating through everything. It’s honestly what I prefer.
* I like what I came up with for conditioning. It was ultimately just something quiet, since my in-laws were still asleep, but it really worked well. They leave today, so noise can happen again.
* All that’s left is ABCs and neck, but I might get in a weighted vest walk too. We’ll see.
PM WORKOUT
Got in 24 ABCs in 5 minutes w/24 kg bells and actually got in a bonus Tabata prisoner squat workout during some downtime. Should help my quads recover.
Sunday, July 10, 2022
Training Log: Entry 2474
Slept off and on until 0610 and did the following fasted
23 ABCs in 5 minutes w/24kg bells
5 minutes of Burpee chins (32 total)
3 minutes of ABCs (3 per round)
Remainder of burpee chins to total 50 in a total training time of 15:09
I'll need to name this one, as I keep coming back to it for a 15 minute burner. Kicking off with the ABCs redlines the heart, there's a chance for "rest" on those BCs, just to kick it up again. And I find the burpee chin really is the ultimate compliment to the ABC, as far as low space/tech effect goes.
More gratuitous shirtless photos, because this is the joy of those first 2 weeks coming out of weight loss. I am swelling up like crazy
Folks, weekends just can't contain the sheer amount of awesome in me.
First, finished up crushing meal prep
Made an amazing spread for the family for dinner featuring some grassfed piedmontese hot dogs and a TON of local veggies and fruits (and piedmontese is actually local for us too)
Got in the daily work
Then, since my quads were feeling a little sore, I got this workout in
* Double Kettle Bell Clean Each Rep & Front Squat w/20kg bells
* 1 to 10 back to 1
* Don't set the bells down
Got to 10 before I had to set things down. Total time was 11:05.
And in 7.5 hours, we squat for real.
Saturday, July 9, 2022
Training Log: Entry 2473
AM WORKOUT (0610 natural wake up, slightly better night of sleep, most likely issues being too lean) FASTED
23 ABCs w/24kg bells in 5 minutes
straight into
15 minutes of an abbreviated Dan John 10k swing challenge workout
* 3 burpee chins
* 10 swings w/24kg bell
* 3 BCs
* 15 swings
* 3 BCs
* 25 swings
* 3 BCs
* 50 swings
Got through 3 rounds of that.
I still have an itch to run the 10k challenge alongside one of these programs, just to say I did. This was a good proof of concept. 15 minutes for 300 swings, so 5 minutes per 100 with some daily work movement done in between. I could slot it in as my conditioning work at the end of a workout. Only issue I face is that it's a bit too formulaic and would rob me of the chaos that my conditioning tends to thrive on, but still good to know it's there as an option.
Here is what I did for this afternoon's training
15x225 Front squats
20x225 Squats
25x225 SSB Squats
30x225 Deadlifts
That 15th front squat was high, but keeping the bar was the goal so I could rock on for the rest of the workout. I have NEVER wanted to quit a workout as bad as I did while hitting those SSB squats. Overcoming that was a HUGE victory.
Later, I did some meal prep
Combination of sugar free terryaki chicken tenderloins and thighs, riced cauilflower and broccoli stir fry, and 95% lean grassfed ground beef/piedmontese grassfed beef liver chorizo.
And my evening meal
1 whole pasture raised egg, 2 whites, 1 oz of the chorizo, 1 oz of chicken, 50g of avocado, 1/4 cup of grassfed cottage cheese, mushrooms, onions, jalapenos, tomatoes, horseradish, chipotle tabasco and La Victoria taco sauce, 4 celery stalks with Nuts n More peanut/almond butter spread, 1 carb slice of bread with natural peanut butter and a 7 nut butter with sugar free jelly and an egg white wrap.
Folks, this is what training, eating and living like a champ looks like.
Friday, July 8, 2022
Training Log: Entry 2472
BBB Beefcake Week 1, Day 1
AM WORKOUT (0330 natural wake up), rough night of sleep
**MAIN WORK**
Texas Power Bar touch and go Deadlifts
5x155
3x225
3x315
3x385
3x440
3x495 (not a full rep, but I had it if I wanted it)
**SUPPLEMENTAL WORK**
BBB FSL Deadlifts superset/dips (90 seconds rest between first 4 sets, 120 for final)
5x10x385
Total time for supplemental/dips: 18:30
**ASSISTANCE**
Reverse hyper into ab wheel into shrugs into shrugs into rows into pull aparts
Reverse hyper
40x360
25 standing ab wheel
30 Axle Shrugs against short strong bands
KB Kelso shrugs
15x24kg
Kroc rows
8x115
Band pull aparts
25 w/monster mini
25 w/mini
30 GHRs
**POST WORKOUT SHAKE**
**CONDITIONING**
20 EMOM rounds of AMRAP burpee chins, top of every minute, do 4 DKB front rack lunges (2 per side) w/24kbg bells
76 burpee chins completed
Finished out the 24 remaining chins to get 100 total
Notes:
Here is the "before" photo
•I was feeling REAL strong ramping up for the deadlifts, but on the topset I noticed I had opened up my shins again, and between that and my in-laws still being asleep upstairs, my heart wasn’t in the pull. I got the final rep halfway up, coulda fought for it, but knew that the outcome would have been a very loud eccentric, so I set it down. Felt a few pops and snaps through the body as well, but nothing terribly alarming.
•I think my gameplan for this BBB run is “bare minimum reps” vs 5s or 3s pro. So 5s on week 5, 3s on 3, and 5/3/1 on 5/3/1. Should answer the mail using these TMs. Regarding progression, I might actually keep the TMs the same for next cycle and just focus on crushing it.
•Recovery between sets is solid. Conditioning is really shining through, even with all the time away from the barbell.
•In that regard, today was an excellent “wake up call” workout, as it’s the hardest day of the cycle. My time with the kettlebells and dumbbells still did enough, but I should really be able to move full steam ahead when I get a feel for the equipment again.
•Assistance work did the trick.
•Conditioning, I woulda preferred to break out the stone, but again, didn’t want to wake family. It was good to get in some single leg work.
•My elbow is feeling 100%. Deload paid off.
•Day 1 using Surge. I think I’ll need to re-educate myself on proper protocol. 20oz of water went QUICK. Did feel a little queasy training with stuff in my stomach, but in general it seemed to digest without issues. Pre-mixed it the morning before, since I get up so early. Had it with a slice of keto toast with sunflower butter to start the morning, then sipped on it through the workout until I was done with the main work. Also got to use my Junk headband this morning as well. I like it more than my $8 baseball caps from Walmart, but I still managed to sweat through it by the end of the workout.
•Tang Soo Do and ABCs still on the radar for today.
•And, of course, the post training breakfast shot
RIP my Bob’s Burgers coffee mug, which met a tragic end due to insufficient counter-space this morning.
PM WORKOUT (1700)
Finished up the day with 25 ABCs in 5 minutes w/24kg bells (haven't skipped a beat) and an hour of Tang Soo Do.
Thursday, July 7, 2022
Training Log: Entry 2471
0440 natural wake up, 25 ABCs in 5 w/20kg bells straight into tabata burpees straight into 50 dkb swings, fasted. Fantastic 10 min travel morning workout
aaaaaand I weighed myself clothed with my cell phone in my pocket post breakfast and I was 179.5, which is alarming, so game on for food when I get back. TMs may need to drop. I legit only did this to check the weight of my luggage.
Finished my travel day with Tabata DKB snatches w/24kg bells. Good to be home.
Wednesday, July 6, 2022
Training Log: Entry 2470
AM WORKOUT (0530 natural wake up, rough night of sleep) FASTED
BLACKJACK: 40 minutes or bust
20 KB front squats w/45lb/20kg bells
1 hill run down
1 hill run up
1 KB clean and press (clean each rep)
1 hill run down
1 hill run up
19 DKBFS
...
10 DKBFS
Hill
Hill
11 DKBC&P
Time: 40:39
Juarez Valley DKB clean once and press away (pace from bells to doorway and back between rounds)
10-1-9-2-8-7-3-6-4-5
Notes:
* This was the workout I needed. It wasn't too stressful on the body, but got in quality work and kept away from the explosiveness for a day. Cleaning each rep on the presses went a long way.
* Hit up the Juarez Valley at the end just to get in a little more pressing volume. All presses were strict, to really get some pump in the shoulders (for both blackjack and Juarez). Focused on getting the head through the window.
* Pretty pleased with how Juarez turned out, going with the OG approach of "pacing the cell". Very quick recovery between rounds.
* Hill runs were a good "break" between movements. Been getting in a lot of volume there.
* Got in that mile run with the Mrs last night, and she reported we clocked in over 21k steps total for the day. Pretty nutty. Been eating my way through the city of San Diego this trip. Go g-flux.
Also got in 100 unbroken burpees in 6:06, 25 ABCs with 20kg bells in 5 minutes, and a run with the Mrs
Tuesday, July 5, 2022
Training Log: Entry 2469
AM WORKOUT (0530 natural wake up) FASTED
* 30 minutes, max reps of KB half snatch into a thruster w/45lb/20kg bells.
* Each time I put the bells down, there was a penalty.
* 1 burpee over bells/1 hill run
Then 2 of each
Up to 5, then reset to 1 (so a penalty ladder)
I got through 67 reps in 30 minutes and went through 1 full penalty ladder and 3 reps into the next one. I finished up the remaining 33 reps to get a full 100 without employing penalty ladder in 37:38
Notes:
* I like the skeleton behind this, but if I were to do it again I'd only escalate the burpees and keep the hill runs at singles. They were getting a little on the long side and easy to dog. Premise was sound though: extending the penalty made it so I had more time between my snatch/thruster complex, which allowed for a pseudo-recovery.
* Really trying to focus on catching the snatch INTO a thruster vs snatch and then thruster. Trying to make it smooth.
* My elbows are holding up pretty well. I've been pushing them and doing dumbs stuff here and there but it seems to be panning out.
PM WORKOUT (1500)
28 ABCs in 5 minutes w/45lb/20kg bells
Notes:
* Got this done after spending 5 hours walking around Sea World off of a protein bar. Absolute LAST thing I wanted to do, which is why I did it.
* Figured out the plan for tomorrow: Blackjack of KB front squats and clean and press with the hill run in between
* Getting in a run later with the mrs followed by more walking
Monday, July 4, 2022
Training Log: Entry 2468
AM WORKOUT (0538 natural wake up) FASTED
AMERICAN INDEPENDENCE DAY
17 rounds of
4 double KB half snatches into a thruster
4 double KB swings
4 burpees over KBs
1 run down the hill
1 run up
Cashout w/76 step farmers walk down the hill, 76 front rack carry up
Total time: 42 minutes
Notes:
* 4th of July, 1776, so we do a 4x4 (4 movements, 4 reps) circuit for 17 rounds. Since the colors don't run, we do, so get the run in after the 4x4. Close out with 76 steps. 4th and 1776, you get it. If you wanna play along at home, the 76 at the end can be anything really: push ups, cleans prisoner squats, I was just running long on time and chose something I could knock out quick. Any 4 movements will work for the circuit, just meet the spirit here.
* This was a ball breaker and a great way to celebrate the holiday. Definitely ready to put away from cookout.
PM WORKOUT (1420)
27 ABCs in 5 minutes w/45lb bells, and I got in a mile run with the Mrs earlier
Sunday, July 3, 2022
Training Log: Entry 2467
AM WORKOUT (0538 natural wake up) FASTED
I discovered a FANTASTIC Dan John challenge the other day that I put to the test today.
1 DKB Clean
1 DKB front squat
2 Cleans
2 FS
up to 10
Back down to 1
Don't set the bells down
You're cocky at set 3. By set 7, you realize your mistake. I failed, so I created penalties: whenever I set the bells down, I had to run down the hill and run back up it. Ultimately, it was holding that front rack that was murdering me.
I finished with a time of 17:09 using 20kg bells and the mentioned penalty, but more importantly, I was breathing hard and sweating a bunch and got in a good workout.
Finished out the 30 minutes by doing 4 rounds of
5 DKB half snatches into a double KB strict press
5 DKB swings
5 burpees over KBs
1 farmers walk down and up the hill with the bells
And then, just for funsies, 15 (per side) alternating KB strict presses
PM
27.5 ABCs in 5 minutes w/45lb KBs
Notes:
* Was part way through the front squats when the timer ran out.
* Got to the beach today and won my kid a prize on an event where you hold onto a bar for a prolonged period of time. Got to 1min 42 seconds, with 90 seconds being enough for "the big prize". Was unaware that 2min got you "the jumbo prize", so once I hit 90 seconds and hung for a while I thought "why am I doing this?" and dropped. Frustrating to know I had a reason to go further, but pretty awesome for hitting the event cold. My elbow hung out well too.
* Got breadsticks and chicken at the place with the most amazing breadsticks in the world
Just been a great trip for healing in all sorts of ways. Mrs as I are going to go out for Fish Tacos and bowling later.
Got in 100 unbroken burpees in 5:47, then a 1 mile walk with the Mrs. On top of that, the wife had 15752 steps clocked on her GPS, so we've been moving a bunch today. We walked to and from dinner on our date night, which was pretty awesome.
Saturday, July 2, 2022
Training Log: Entry 2466
AM WORKOUT (0555 natural wake up) FASTED
1 double KB snatch w/45lb(20kg) bells
1 KB cluster
Run down the hill
Run up the hill
2 snatches
2 clusters
Run down
Run up
...
10 snatches
10 clusters
Run down
Run up
Time: 20:30
100 double KB swings
1 snatch
1 cluster
Run down
Run up
...
3 snatch
3 cluster
run down
run up
30 double KB swings
Total time: 30:20
Notes:
* My parents live at the stop of a steep hill, so I set up my KBs at the top and used it for this workout. It was pretty fantastic. Creeps up quick and suddenly you're drowning. Once I got to 10 per side, just filled in more time. Worked out well with swings and then repeating a third.
* Double snatch into a cluster is a legit complex. If I wanted to speed it up, I'd do a double half snatch into a thruster, but no matter how you slice it I like the way it gets weight overhead in 2 different ways. Really just blows everything out.
PM WORKOUT (1400)
28 ABCs in 5 minutes w/20kg bells.
Notes:
* With the lighter weight, I'm able to squeak in a few more reps, but that time restriction is still nutty. 6 per round gives me 10 seconds to "rest" if I'm cooking, and that's with some REAL slop form.
* The bells I got are absolutely adequate. They strike me in my forearm at a slightly different spot than I'm use to, but otherwise, minus the odyssey it took to get them to me, I'm satisfied.
* Got in a handful of burpees earlier, but not the 100 I've been doing. This took priority. If I find myself with more time, I'll look to the burpees, but otherwise I have a run on the horizon later.
Finished up the day with a 3 mile run/2 mile walk with the Mrs, and a handful of burpees through out the day.
Also, put this together and I think it's awesome
Friday, July 1, 2022
Training Log: Entry 2465
AM WORKOUT (0555 natural wake up) FASTED
Just gonna narrate this one. There's a set of concrete stairs by my folks place. It's 50 stairs with a landing every 5th stair.
I did 11 rounds in 19:45 of
* 10 burpees * Run up the stairs * 5 prisoner squats at the top * Run back down
From there, I did 2 rounds where from the bottom, I did 5 burpees, ran up to the first landing, 5 prisoner squats, run up a landing, 5 burpees, keep alternating. When I got to the top, I'd do 5 burpees, then repeat the pattern going down each landing.
I finished those 2 rounds at a time of 29:45, at which point, I finished it off with one final run up the stairs
Great little metabolic hit first thing in the morning using what I had available. KBs are supposed to arrive later today, but until then I have lots of resources.
---
@ChongLordUno Major props coming from you my dude!
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My kettlebells arrived
Which meant I got to do
5 minutes of ABCs w/45lb(20kg) KBs (26 total)
Followed by
3 mile run/2.5 mile walk
Also spent 4 hours walking around a county fair today. Lots of activity.
And I forgot to log this awesome breakfast burrito I had from my favorite local spot
It was a good day.
Training Log: Entry 2464
THURSDAY
Came back home yesterday, unpacked and repacked to travel out to San Diego, got up at 0330 and hit up a fasted 5 minutes of ABCs with my 24kg bells. Got in 23. IT bands on both sides feel a little inflammed, but otherwise smooth.
PM WORKOUT (1700]
153 burpees in 10 minutes
First 100 in 5:47 (unbroken)
150 in 9:47
Notes:
* Got 125 unbroken. Just some more travel activity. Re-learning my appreciation for burpees. Hoping my KBs arrive tomorrow, but I have back up plans.
* Will get in some walking and possibly some running
