Training Log: Entry 2555

AM WORKOUT (0320 natural wake up)

**5/3/1 FOR HARDGAINERS** Week 5, Workout 4

**MAIN WORK**

Axle deadlifts

5x136

5x226

5x326

5x376

6x426

5x10 band pull aparts between sets

**SUPPLEMENTAL/ASSISTANCE**

Axle deadlits

5x5x326, doing 1 set EMOM

40x360 reverse hypers

30 GHRs

20 GHR sit ups

**POST WORKOUT SHAKE**

**ASSISTANCE/CONDITIONING**

100 KB burpee swings w/push up each rep using 40kg bell

Time: 17:20

25 pushdowns

50 axle shrugs against strong short bands

Notes:

* I was incredibly pleased to discover that I can deadlift heavy without bothering my pec/serratus at all.  I thought for sure it would be a limiter.   Got in some great top set work there.

* That said, chinning is entirely off the menu.  Just absolute agony.  I managed 1 round of my circuit before I decided it was just a dumb idea to continue.  It’s what resulted in my pivot, going for the EMOM sets on deads and then that swing workout.  Both proved pretty productive.  I was pleased with my performance on the EMOM sets: shows just how strong and conditioned my pull has become.  That swing with push up workout was solid: level change-level change-level-change-swing.  It’s a lot of movement in a short space, and by the end of it I was wiped out.

* Will attempt Tang Soo Do tonight.  Foot is in a healed enough state.  That said, walking into work today, I had to laugh at the physical state I’m in.  If anyone read Dick Marcinko’s “Rogue Warrior”, he talked about 3 states of being (stealing from military jargon): SNAFU, TARFU and FUBAR.  Respectively: “Situation Normal: All f—ked up”, “things are REALLY f—ked up” and “F—ed up beyond all repair/recognition”.  I’m definitely transitioning from TARFU to FUBAR.  I think I may have actually broken something in my left foot  a few weeks back when I dropped the 45lb plate on it, my right foot is healing from having those plantar warts carved out of it, my left bicep is mending from a tear, the left serratus/pec is all junked up, tore the tricep on that side a while back, right lat has been on fire for weeks, etc. Just keep adapting and moving on.

PM WORKOUT

Tang Soo Do was pretty light on training, so I got in TABEARTA when I got home.

 Training Log: Entry 2554

AM WORKOUT (0320 natural wake up)

**5/3/1 FOR HARDGAINERS** Week 5, Workout 3

**MAIN WORK**

Axle bench press
5xAxle
5x186
5x211
5x5x241 w/sets of 10 pull aparts

No rest between sets: bench-pull apart-bench, repeat until done

25 pushdowns

**PROWLER WORK**

* There and back low handles w/50lbs
* There and back high handles w/90lbs
* There w/harness, back reverse drag w/140lbs
* There low handles, back high handles unloaded

Time: 21:10

**POST WORKOUT SHAKE**

**UPPER BODY ASSISTANCE/CONDITIONING**

100 burpee chins w/50lb vest

Time: 29:10

Notes:

* After having all those plantar warts carved out of my right foot yesterday, things are a little interesting.  Couldn’t get much leg drive on the bench, and couldn’t get a good posture on the prowler, so I adapted.  However, it’s honestly my left serratus/pec that is causing issues.  I’m in agony, and breathing is tough.  Unracking the bench was the hardest part, and starting each chin on the burpee chins was tough.

* Pleased with my ability to just knock out the bench main work, and ending the prowler with that unloaded sprint has been a good finisher.

* The burpee chins were absolutely a bad idea, but it’s the one thing that excites me on this day.  I allowed myself to take it slow and just get through it.  By the 20 minute mark, I had 72 done, so if I wanted to play by my own rules, that’s the number to beat.

PM WORKOUT

Got TABEARTA knocked out.  My serratus/pec is in agony and breathing is tough.  If deads are a no-go tomorrow, I'll come up with something wicked. 

 Training Log: Entry 2553

AM WORKOUT (0320 natural wake up)

**5/3/1 FOR HARDGAINERS** Week 5, Workout 2

**MAIN WORK**

Axle clean once and strict press away

5xAxle

5x126

5x146

5x166

5x10 band pull aparts accomplished between sets

**SUPPLEMENTAL/ASSISTANCE**

10 rounds of

* 5x125 axle clean each rep and strict press

* 5 chins (various grips)

* 10 dips

Time: 19:05

25 pushdowns

**PROWLER**

* 1 trip down w/low handles, 1 trip back w/high handles w/50lbs loaded

* 1 trip down w/low handles, 1 trip back w/high handles w/90lbs loaded

* 1 trip down w/harness, 1 trip back w/backwards drag w/140lbs loaded

* 1 trip down w/low handles, 1 trip back w/high handles unloaded

Time: 21:20

**POST WORKOUT SHAKE**

Poundstone curls

228xAxle

Notes:

* Another victory of a press day with me making it out without re-torquing my bicep/forearm.  Even managed to clean all sets of all things this time.  The bicep no longer has pain, but the forearm tendon is slow to heal.  I am doing less and less damage to it each workout, which is a positive.  My left serratus/pec is annoying: ab wheel was bothering it quite a bit.  May switch to GHR sit ups for a bit.

* Was moving a little slow through the circuit, just to make sure I was set up strong on those cleans.  Slop has to stop for a little.  But I was still getting the metabolic effect I was looking for by taking everything off the floor.

* Was moving VERY well on the prowler today.  Finished about a minute faster than usual on that first 3 rounds, which allowed for the 4th.

* Poundstones felt good on the arms.  Restorative.

* Gonna lay down a shotgun ‘o thoughts here soon.

PM WORKOUT

Got TABEARTA in after work. 

 Training Log: Entry 2552

AM WORKOUT (0320 natural wake up)

**5/3/1 FOR HARDGAINERS** Week 5, Workout 1

**MAIN WORK**

Box jumps
2x4
1x2

Buffalo Bar Squat
5xBar
5x195
5x295
5x345
15x390

**ASSISTANCE**

14 rounds at 90 seconds per round

* Rounds 1-6: 7 t-bar rows w/125lbs, 7 DKB clean each rep and press w/55lbs

* Rounds 7-9: 5 t-bar rows, 5 DKB clean each rep and press

* Rounds 10-13: 6s

* Round 14: 7

Total time: 21:00

50 pull aparts

**SUPPLEMENTAL/ASSISTANCE**

Buffalo bar squat
31x290

Straight into

Belt squat stripset (no rest/lockout)
15x200
Sets of 4 for: 175, 150, 125, 100, 75, 50, 25, Axle

2x20x360 reverse hyper
30 standing ab wheel
30 GHRs

**POST WORKOUT SHAKE**

**CONDITIONING**

Tabata protocol burpee chins, putting plates away during the 10 second rests

4s for the first 8 rounds, 3s for the next 12 for a total of 10 minutes

25 pushdowns

Notes: 

* FINALLY found that other gear in my squatting.  I set out for 15 reps on the topset today, got to 8 and thought there was no way, and then just kept breathing, setting up, squatting down and coming back up.  I’m remembering that it’s just plain NOT going to feel good, and that’s ok.  This was an amazing workout happening after travel of all things.  Belt was loose and hydration was poor and I still crushed it.

* That assistance circuit was exhausting, but on the plus side the tendon in my forearm didn’t get too pissed off.  Slowly healing…although I pulled something my left serratus yesterday.  “Wandering pain”.

* Very pleased with that widowmaker squat after blowing myself out so much on this workout.  25 was the goal and then came by way too quick.  I could have gotten more than that 31st if I really wanted it, but that was sufficient enough for me.

* I was absolutely done come conditioning time.

PM WORKOUT

TABEARTA upon getting home from work

 Training Log: Entry 2551

Started my day with an AM tabata prisoner squat workout holding the 10 second rest in the squat position, drove 8 hours, got home and did TABEARTA. Bar is set in the rack for squats tomorrow.

I’m definitely approaching my limit with eating. This 4 day break showed me how much I like not basing my life around food, especially since I had to get home and meal prep. My upcoming diet break will be welcomed, and then I’ll be ready to go by the end of it, which is great, because Super Squats is exciting me, and then the way forward after that is doing so as well.

Bicep is feeling better, forearm is hit or miss, elbow is feeling good. I can tell my left bicep has become shortened, but I think I still came out of this without a full tear, so just enough damage to learn my lesson. But we’ll see. There go my bodybuilding days. It's part of the reason I'm hammering that underhand: going to see if I can make the left play nice and catch up.

 Training Log: Entry 2550

Got in a fasted morning workout of Tabata prisoner squats where I held the squat position during the 10 seconds of rest, then 70 push ups.  Spent 3 hours going up and down steps at a water park and closed out the day with 100 burpees in 5:17.  Also a 3 hour Tang Soo Do clinic somewhere in there.  Full days.  Travel back tomorrow.

 Training Log: Entry 2549

Quick after action report: I’ve gotten in 1 tabata workout where I’d do a 5 count burpee with a squat and then hold 10 seconds in the plank position on the down portion, 100 burpees in 5:35 after getting in 19 before getting interrupted, 100 push ups, 50 prisoner squats and 50 bodyweight reverse hypers.

For the tournament: I got called to compete while I was watching my wife dominate in sparring and open hand forms, so I showed up cold and hate f**ked my open hand form and scored second place that way. Totally unexpected, as I’m not the “forms” guy, but I think I brought enough skull splitting intensity into it that the judges weren’t really sure what to do with it and just gave me the points.

Sparring was me failing to adapt. It’s no-contact sparring. Homeboy I was going up against kept Mongo punching me square in the shoulder/chest, completely sailing through all my non-contacting techniques. Judges kept giving him points and not me. Shoulda learned a lesson from it, but with my kid there watching, I didn’t want to win that way.

So, completely unexpected turn of events. Chaos, as always, is the plan.

 Training Log: Entry 2548

AM WORKOUT (0415 wake up via alarm) FASTED

"SABIN FIGARO"

That morning workout was "Sabin Figaro", based off his quote "can't go to war on an empty stomach".  So you eat your PBJ and then go on the Monument to Non-Existence. For the latter, I went 10 thrusters, 15 front squats, 20 squats, 25 SSB squats and 30 deadlifts, all with the same 95lbs that I started the PBJ with.

I like the bones on this.  My lungs were hurting, but I could stand to get either more weight or more reps on the back half.  I can see this hanging around.  Still love what I've discovered with PBJs.  They just fit well...and live up to their name in turn.

Got in a tabata prisoner squat w/push ups between rounds workout in the evening.  Road trip day for the Tang Soo Do tournament, so get in what we can.

 Training Log: Entry 2547

AM WORKOUT (0320 Natural Wake Up) SEMI FASTED: Half serving of Surge before training, half serving during

**5/3/1 FOR HARDGAINERS** Week 4, Workout 4 (schedule messed up)

**MAIN WORK**

Low handle trap bar pull

5x175

5x265

5x355

5x405

11x450

5x10 pull aparts done between sets

**SUPPLEMENTAL/ASSISTANCE**

5 rounds of

* 5x351 axle deadlifts

* 5 chins

* 20 dips

* 5 chins

Time: 12:30

25 pushdowns

40x360 reverse hypers

30 standing ab wheels

30 GHRs

**POST WORKOUT SHAKE**

**ASSISTNACE/CONDITIONING**

100 burpee KB swings w/40kg bell, EMOM do 5 chins until 50 total accomplished, then finish out with burpee swings

Finished inside 15 rounds

30 axle shrugs against strong short bands

Notes:

* Another workout where I didn’t implode: the mark of success these days.  That’s significant improvement on 3s week pulling compared to the start of the program, so that’s awesome to see.  The low handle pull definitely creates an interesting demand on my body.  I simultaneously feel like I’ve got another rep in me AND that I’m going to lose all my innards at once.  I could feel the left arm start to pull just a little toward the end there, so I shut it down before I did something really stupid, but that was a solid top effort.

* I like what I came up with on the supplemental circuit to make it move faster: breaking the chin set in half and peppering it throughout.  I’m better at getting 5 chins in twice vs 10 once.  And coming into those pulls straight from chins is really awful.

* That burpee swing/chin combo was much better than anything else I’ve done so far.  I kept it at 50 chins total to still “play by the rules” of hardgainers and get my 100 chins total.  Were I to do it again, I’d consider triples vs 5s to make things move a little quicker.

* Tang Soo Do was a solid workout last night.  We just drilled the hell out of forms in prep for the tournament this weekend.

* Mrs surprised me by saying she wanted to get in a workout before our road trip tomorrow, so game on.  I’ve got a nasty idea I’m gonna dub “Sabin” ala Sabin Figaro for his famous quote of “Can’t Wage War on an Empty Stomach”.  Start off with a PBJ, then use that same weight for Monument to Non-Existence.

 Training Log: Entry 2546

AM WORKOUT (0320 natural wake up)

**5/3/1 FOR HARDGAINERS** Week 4, Workout 3

**MAIN WORK**

Axle bench press

5xAxle

5x196

5x226

5x5x256

Superset main work w/10 band pull aparts

25 pushdowns

No rest between sets: just run a circuit of bench-pull-bench-repeat, took 10 minutes total

**PROWLER**

* 1 length w/low handles, come back w/high handles w/50lbs loaded

* 1 length w/low handles, come back w/high handles w/90lbs loaded

* 1 length w/harness, come back w/backwards drag w/140lbs loaded

Time: 19:30

**POST WORKOUT SHAKE**

**UPPER ASSISTANCE/CONDITIONING**

100 burpee chins w/40lb vest

Time: 22:00

Lateral raise dropset (no rest)

20x20lbs

20x10

20x5

20x2.5

20xEmpty hands

Notes:

* I am pleased with what I’ve done to make this day something worthwhile. Making the main work a challenge of shortest rest times possible keeps things interesting and gives me more time to play on that assistance work…the latter, of which, completely flies in the face of the values of 5/3/1, but given that this program is aimed toward weight gaining, I think I’ve got the right priorities there.

* Once again, coming in just a touch short on the prowler work, but meeting my own intent, and I’m gassed and dying.  I can also track my improvements as time goes on.  This program has really gotten me in great general shape.

* Those burpee chins are their own special kind of Hell.  The vest forces me to slow down a little, which helps me appreciate all the individual parts of a burpee.  I’m also trying my best not to jump into the top of the chin and actually get some pulling in.  On that note, I felt a twinge in my left bicep and actually was happy to experience that.  I think I lucked out and either severely sprained the ligament/muscle there or only partially tore the bicep.  The muscle appears shorter compared to it’s brother, but I’m still experiencing “signs of life” by having it feel that way, vs if it was fully detached and simply no longer playing.  In turn, I was able to slow down a touch and really focus on rep quality.  This still tore up my lungs and soul very well.

* Tang Soo Do later tonight, and I’m thinking swings instead of TABEARTA, but we’ll see.  This is my last class before my tournament this weekend.

 Training Log: Entry 2545

AM WORKOUT (0333 natural wake up)

**5/3/1 FOR HARDGAINERS** Week 4, Workout 2

**MAIN WORK**

Axle clean and press away

5xAxle
5x136
5x156
5x176 (out of rack)

5x10 band pull aparts supersetted

**SUPPLEMENTAL/ASSISTANCE**

10 rounds of

* 5 log vipers w/135
* 5 chins (various grips)
* 10 dips

Time: 19:50

**PROWLER**

* 1 length w/low handles, come back w/high handles w/50lbs loaded
* 1 length w/low handles, come back w/high handles w/90lbs loaded
* 1 length w/harness, come back w/backwards drag w/140lbs loaded

Time: 19:00

**POST WORKOUT SHAKE**

Poundstone curls
227xAxle

20 standing ab wheels
40x90 reverse hyper
25 pushdowns

Notes:

* First press workout in quite a while where I walked away without getting hurt in some way, so that’s a blessing.  Had to be smarter and decided not to push the axle cleans too hard.  I took to doing some explosive rows for a few reps before I did the clean, just to get my body primed to move in that manner.  It’s the turn over that does me in, primarily because, with the axle, the turn over is really just man handling the axle into position.  Might be a season to take to doing more continentals.  But the log was the right call for the metabolic effect I was going for, because I was hurting and sweating on that supplemental circuit.  Perhaps I’m due to just do a long cycle of log work and leave the axle for supplemental and conditioning to maintain a feel for it.

* Was good to use a variety of grips on the chins.  The bicep is feeling better, while the forearm remains dorked up.  Small victories.

* Really like being able to take the low handles so much harder on the prowler.  That’s the work that really transforms you.  I’m technically cutting things short on required work there, but I’ll take that 1 minute.

* Poundstones, if nothing else, are proof that my arms are still capable.

PM WORKOUT

To the shock of no one, I get in TABEARTA after work.

Weight vest has 40lbs loaded for tomorrow.

 Training Log: Entry 2544

AM WORKOUT (0335 wake up via alarm)

**5/3/1 FOR HARDGAINERS** Week 4, Workout 1 SEMI-FASTED: half serving of Surge beforehand, half serving during

**MAIN WORK**

Box jumps

1x3
1x4
1x3

Buffalo bar Squats

5xBar
5x195
5x265
5x320
5x365
8x410

**ASSISTANCE**

* 5 rounds of 7x125 t-bar rows/7x55lb KB clean each rep and press
* 5 rounds of 6x125 t-bar rows/6x55lb KB clean each rep and press
* 4 rounds of 5x125 t-bar rows/5x55lb KB clean each rep and press

90 seconds rest between rounds

**SUPPLEMENTAL+ASSISTANCE**

Buffalo bar squat

23x320

Straight into

Belt Squat stripset (no rest/lockout)

18x200

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

40x360 reverse hyper

30 standing ab wheels

30 GHRs

**POST WORKOUT SHAKE**

**CONDITIONING**

16 rounds of tabata burpee chins while putting plates away between rounds

25 pushdowns

Notes:

* This day tends to be the one I’m most jazzed about on the program, which makes it a good way to start the week.  PR squats, the complexes/circuits in the middle, and a widowmaker.  I feel like that’s just a solid program in general, and it’s a bit faster than some of the other stuff.

* Still trying to find that top end strength.  My diet break coming up will be good for that.

* Hitting a widowmaker after that conditioning circuit is a whole other animal.  I’m coming in really hurt/gassed, and being able to fight through it is fantastic.  It’s also the closest I come to puking during squats.

* Upped the weight on the circuit just a touch and it made a huge difference.  Amazing how the little changes add up.  In addition, torqued my forearms on the very first clean of the kettlebells, but bicep was feeling healthy through out.  Little things.

* I was totally gassed come conditioning time.  I knew I wasn’t getting anything productive done after 16 rounds.

Got TABEARTA in the PM.  Was going to take out the stone, but my forearm and bicep were giving me warning signs.  Prowler is loaded up for tomorrow.  We'll see if axle cleans are in my future, otherwise, log will come out.

 Training Log: Entry 2543

AM

Slept until 0645 and got in a nasty workout where I did Tabata burpee chins but, during the 10 seconds of downtime, I did 2 thrusters w/95lbs. That is a keeper: absolutely gassed inside of 4 minutes.

PM

Been a helluva day, managed to get in 90 minutes of lawncare and still got in a TABEARTA workout and 20 standing ab wheels and a total of 50 chins.  Parts are healing.  Bar is ready for squats tomorrow, and I forgot that I'm somehow competing in my first martial arts tournament in about 2+ decades this weekend, so that means training is going to be compressed again.

 Training Log: Entry 2542

Had some bad thunderstorms this morning. Dog got up at 0540 and wouldn’t go back to sleep, so I took them downstairs and used the time to get in a fasted 2 rounds of PBJs. 3 complexes the first round, 2 complexes the second. I really struck gold with this combo, and it’s once again why experimenting is so valuable. I discovered this pairing by running the 10k swing challenge and thinking about what I’d use to fill the gaps, and in doing so landed on what is currently my answer to all questions. How outstanding.

PM WORKOUT

Mixed it up a little this week

20x135 thruster
20x135 front squat
20x135 squat
20x135 SSB squat
20x135 deadlift
20 burpee chins

Notes:

* The skeleton here is good: just needs some tweaking.  Those thrusters are right on the money for the start, and going straight into the front squats after that is fantastic.  From there, the squats and SSB squats are a little flat, and the deadlifts were more agonizing on the back vs taxing the whole body.  I feel like the right call is to add reps to the squats and weight to the SSB squats, even if that breaks the whole "135" thing I got going.  Those burpee chins got throw in at the end to break back some intensity, but if I want to be cheeky I could actually throw on a 40lb vest to achieve a 225lb bodyweight.

I ALSO had a thought of being an absolute and total lunatic and 21-15-9 on this some day.

Forearm is the new thing that hurts.  Bicep is getting better.  

 Training Log: Entry 2541

AM WORKOUT (0325 natural wake up) SEMI-FASTED: Half serving of Surge pre-workout, half serving during

**5/3/1 FOR HARDGAINERS** Week 3, Workout 4

**MAIN WORK**

Low handle trap bar lift

5x175

5x245

5x365

5x415

5x465

50 band pull aparts

**SUPPLEMENTAL/ASSISTANCE**

5 rounds of

* 5x366 Axle deadlifts

* 10 chins

* 20 dips

Time: 12:37

Straight into

40x360 reverse hypers

30 standing ab wheels

30 GHRs

25 pushdowns

**POST WORKOUT SHAKE**

**SINGLE LEG/CONDITIONING**

Pendlay Death March w/25lb KBs

100 paces per leg

Notes:

* Once again, good to be pulling heavy considering everything my body is going through.  I could have pushed a touch further on the topset, but this was good enough to blow out some blood vessels.

* I FLEW through that supplemental work.  I was shocked.  Definitely shows improvement.  If I can get my left arm in a health state, I could really do some damage.  The bicep is feeling better, which has allowed me to appreciate how much I’ve junked up the forearm.  It aches pretty badly.  But on the plus side, the elbow pain is gone.  Oh yeah, and my right lat acted up during the heavy deadlifts.  

* Deathmarch really fell flat.  I went too light, but even then, doing it outside meant I wanted to keep noise down to not wake up the neighborhood, and I was moving too slow to really get anything going.  Still chasing the intensity dragon on the end of this workout.  Snatches are really the answer: just need to get healthy enough to do them.

* Tang Soo Do later tonight, and I should be able to get in TABEARTA or some swings or something.

 Training Log: Entry 2540

AM WORKOUT (0426 natural wake up) FASTED

**2 rounds of PBJs**

* TABEARTA w/95lbs straight into 5 minutes of burpee chins straight into 50 swings w/40kg bell

* 3 complexes per round for series of TABEARTA, 2 per round for second

Notes: 

* Schedule was screwy this morning, so I put my money where my mouth is.  I keep saying that this is “the answer” to so many questions, and found out I was right.  Absolutely smoked inside of 20 minutes, and if this is all the training I get today, I got enough.  This ends up as 100 swings, 60 burpee chins, and 40 bear complexes (itself meaning 40 cleans, 40 front squats, 40 back squats, and 80 presses overhead).  That’s some real work.

* I like the idea of declining things as I go along.  Went from 3 to 2 complexes: could also do 4 minutes of BCs instead of 5, 40 swings instead of 50, etc.  Just keep winding it down to fill up time.  OR try to keep it as legit as possible and really make it hurt.

* The name “PBJ” is here to stay.  This is going to become my default answer to a LOT of questions.  And pairing this WITH a legit PBJ would be just dandy.

 Training Log: Entry 2539

AM WORKOUT (0330 natural wake up)

**5/3/1 FOR HARDGAINERS** Week 3, Workout 2

**MAIN WORK**

Log clean once and press away

5xLog

5x140

5x160

5x180

Superset w/5x10 band pull aparts

**SUPPLEMENETAL/ASSISTANCE**

10 rounds of

* Axle clean and rep and strict press 140lbs

* 5 chins

* 10 dips

Done in 20:58.  Had to switch the press out of rack for the last 2 sets, as my bicep/forearm experienced another tweak.  Had to strip the weights and reload the axle in the downtime, which was fun under time constraints.

**PROWLER**

* Low handles there and back w/50

* High handles there and back w/90

* Backwards drag there and back w/140 (harness malfunction)

* Unloaded there low handles, back high handles

Time: 22:20

**POST WORKOUT SHAKE**

Poundstone curls

226xAxle

Notes:

* Bicep held out well for the most part.  Was able to get 180 from the floor by moving slow.  Got greedy trying to move too quick on the supplemental and paid for it.  I think I have 2 injuries I’m dealing with: one in the forearm flexor and one in the bicep, which confounds things.  I felt the forearm on this one, and then the bicep went after that.  Still no bruising, which is what leads me to think I haven’t torn anything yet, but it’s frustrating dealing with the little nagging issues.  Still got in a very solid training effect with this.

* Prowler harness was annoying, but triage worked well enough.  Still gassed out.

* The Poundstones felt therapeutic.  Good to get blood flowing.

PM WORKOUT

TABEARTA, 3 complexes per round

I am thinking I tore something in my bicep, but the lack of bruising is the only thing having me feel otherwise.  The muscle feels shorter, and stretching it out really helps it feel better.  I had a similar experience with something in my hip.  So perhaps I tore the muscle itself rather than the tendon.  

But in either sense, I am getting pretty beat up, and it's making me think about my future training plan.  Originally, I was going to do a 7 week diet break and get back into BBB Beefcake-BTM-Deep Water, but part of me is wondering if getting back to Beefcake will cause me to push myself in directions my body won't go.  I have a lot of previously established PRs associated with that protocol, and the temptation to chase after them is going to be big.

So part of me is thinking about changing gears, and Super Squats is appealing to me.  I think I can get over my need to drink a gallon of milk a day while running it, but in order to do so I'm gonna need to make it Super Squats "my way".  And for that, I'm trying to think of what I'd do to stack on a challenge on top of the challenge.

I'm leaning between running a program concurrent with Super Squats, like the 10k swing challenge, or running Super Squats 4 days a week vs 3.  

Another option I've considered is running Dan John's Mass Made Simple program using the heaviest weights vs weight class appropriate ones.  I feel like I'd use a press vs a bench for that program.

DoggCrapp also appeals to me, but a 6 week cycle would be too short.  I'd have to run it for at least 12, and even that is bare minimum.

I also have a bunch of other programs available to look into as well.  Chaos, as always, is the plan.

 Training Log: Entry 2538

AM WORKOUT 

**5/3/1 FOR HARDGAINERS** Week 3, Workout 1

**MAIN WORK**

Box Jumps

2x3

1x4

Buffalo Bar Squat 

5xBar

5x195

5x285

5x330

5x385

6x425

50 band pull aparts

**ASSISTANCE**

14 rounds of

* 7 t-bar rows w/100lbs

* 7 KB clean each rep and press w/24kg bells

90 seconds per round, finished in 20:30

**SUPPLEMENTAL/ASSISTANCE**

Buffalo Bar Squat 

22x330

Straight into

Belt squat stripset

20...something x 200

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

40x360 reverse hyper

30 standing ab wheels

30 GHRs

**POST WORKOUT SHAKE**

**CONDITIONING**

Tabata burpee chins while putting plates away during the 10 seconds off

Notes:

*  I'm really pleased with how well my body is responding to heavier loads again.  I felt solid with 425 on my back.  

* I'm pleased to have gotten all the way through the 14 rounds of assistance work.  98 total reps per movement that way, and it's a gasser, which made the widowmaker set even more of an awesome challenge.

* On that note, following up the widowmaker with the belt squat and all the other work afterwards is doing a fantastic job of keeping my edge.  It is AWFUL.

* Conditioning has been a cute little tradition at this point.  Keeps things simple.

PM WORKOUT

TABEARTA, 3 complexes per round.  Just crushing this.

 Training Log: Entry 2537

SUNDAY

Actually got in another TABEARTA yesterday in the PM. Love being able to just duck in and hit stuff like that. Firing on all cylinders. Also, forgot to mention the modification I made to yesterday’s AM workout where, in the 10 seconds “off”, I did prisoner squats. Burpee over bar AFTER prisoner squats is really something…

Slept until 0711 this morning, then did 50 burpee chins in under 5 minutes (PR) with 51 at like 5:03 and chased it immediately with 50 kb swings w/40kg bell. That little combo is magic. Starting it with TABEARTA definitely puts the seal on it, but time was a little shorter than usual. Did this fasted, as per my norm. No plans for the day so far.

 Training Log: Entry 2536

Slept until 0700 today.  Mrs actually woke me up asking if she wanted me to have her get the kid instead of me.  Musta needed the rest.  Did tabata burpee over bar.  

In the PM I did this

120 log vipers w/100lb log in 20 min flat

20x95 front squats straight into 20x95 squats

20xBar SSB squats

Log vipers always answer the question of "if you can only do 1 move", and this was putting my money where my mouth is.  Solid way to spend 20 minutes.  Threw on the rest because it was there.  Chaos is the plan.

 Training Log: Entry 2535

Actually got in TABEARTA at 2230 yesterday after I got to meet Steve Burton. He grabbed my bicep. I am still swooning. Shame he grabbed the hurt one.

Slept until 0500 and did a fasted TABEARTA upon waking. Day off work, so schedule screwy. This is why I got my training all knocked out this week.

PM WORKOUT

10 minute EMOM circuit rotating between 95lb thrusters, 40kg swings, and various daily work

Also get in 50 chins through out the day.  Bicep is healing well.

 Training Log: Entry 2534

AM WORKOUT (0320 Natural wake up)

**5/3/1 FOR HARDGAINERS** Week 2, Workout 4 (schedule out of order)

**MAIN WORK**

Axle deadlifts
5x176
5x246
5x316
5x366
5x415

50 pull aparts accomplished between sets

**SUPPLEMENTAL/ASSISTANCE**

5 rounds of

* 5x316 axle deadlifts
* 10 chins
* 20 dips

Time: 12:20

**LOWER BODY ASSISTANCE**

100 (per leg) SSB lunges w/20 squat finisher

**POST WORKOUT SHAKE**

30 GHRs
40x360 Reverse hypers
30 standing ab wheels
30 axle shrugs w/strong short bands
25 pushdowns

**CONDITIONING**

3 minutes of putting a 45lb plate away on the rack

Notes: 

* The topset of the mainwork is supposed to be a PR set rather than 5s pro, but this is my first time pulling anything heavier than 360 on a straight bar in about 6 weeks, so I took the small win.  This was the slowest, most controlled set of 5 I’d ever pulled in my life, so definitely a hypertrophy effect to be had there.  I pulled something in my right lat at Tang Soo Do last night, which made all of today extra fun, but it was still a reason to celebrate.

* I got that supplemental circuit knocked out much quicker than last week.  Left bicep continues to be the limiter on blowing through those chins.  But this was good to get it to come out to play.

* Those lunges still aren’t quite hitting the mark.  Ending with the set of squats was a good finisher: remembered that from a Kroc log lunge video

* Conditioning workout is an idea I’ve had for a while that worked out well.  Really just simple and effective.  In an ideal world, I’d take off ALL the plates and rotate through them to get a different weight stimulus, but time was short.

* Taco Bell date night with the Mrs tonight, and catching a comedy show. 

PM WORKOUT

Tabata KB swings w/40kg bell, doing sets of 3 chins during the 10 second rest

 Training Log: Entry 2533

AM WORKOUT (0327 natural wake up)

**5/3/1 FOR HARDGAINERS** Week 2, Workout 3

**MAIN WORK**

Axle bench press
5xAxle
5x186
5x206
5x5x236

5x10 band pull aparts between sets

Ran like a circuit: Bench-pull-bench-pull-etc

**PROWLER ASSISTANCE**

* Low handles there and back w/50lbs
* High handles there and back w/90
* Harness there and back w/140
* Backwards drag there and back w/140

Time: 24:30

**UPPERBODY ASSISTANCE/CONDITIONING**

100 burpee chins w/20lb vest

Time: 18:10

Lateral raise dropset

20x20lbs
20x15
20x10
20x5
20x2.5
20xEmpty hands

Notes: 

* Speeding through the main work on bench was a good call: made the challenge level appropriate.

* Prowler continues to be a great feature in this program.  And low handles are an awesome addition.

* The vest was a gamechanger on those burpee chins.  Next time, I need to wear a sleeved shirt, as it was chaffing my skin a touch around the shoulders.  I might also consider putting some pavers where my hands hit on the push-ups to keep the ROM a touch more legit, as the vest adds a little bulk to the chest, but I wasn’t hurting for stimulus there.

* After everything was done, I just played around with a dumbbell with my left side to push through painful spots on the ROM.  I’m actually thinking of doing something like that for my conditioning later today.  Reminds me of something I heard Jamie Lewis talk about for cutting weight.  He just went into a sauna with a bunch of sweats on and danced really hard to get sweat going.  I was basically just spazzing out with a DB in my hand, slinging it around and trying to “catch” my bicep at weird angles.  Similar to “heavy hands”.  We’ll see.

PM WORKOUT

Got in TABEARTA, so the bicep is good enough. Waiting on Tang Soo Do now. Bar is loaded for deadlifts tomorrow. Mrs and I are actually having a Taco Bell date night tomorrow as well, to relive some college memories.

Training Log: Entry 2532

AM WORKOUT (0310 Natural Wake up, high quality night of sleep)

**5/3/1 FOR HARDGAINERS** Week 2, workout 2

**MAIN WORK**

Axle strict press from rack
5xAxle
5x121
5x141
5x161

Superset w/5x10 band pull aparts\

**SUPPPLEMENTAL/ASSISTANCE**

10 rounds of

* 5 log viper presses w/120lbs
* 10 dips
* 5 NG chins

Time: 17:58

PROWLER

* 1 trip there and back low handles w/50
* 1 trip there and back high handles w/90
* 1 trip there and back harness w/150
* 1 trip there and back backwards drag w/150

Time: 24:30

**POST WORKOUT SHAKE**

Poundstone curls
226xAxle

20 standing ab wheels
25 pushdowns

Notes:

* Left bicep still tender.  I’m not fully convinced that I’m dealing with a complete tear/rupture, just based on what I CAN still do with it, but I’m definitely playing with fire.  Axle cleans were a no go, but I could work the log as long as I took it slow, which creates its own kind of Hell.  The circuit was challenging and achieved that metabolic effect I was looking for.  

* Prowler work was top notch.  Really digging that aspect of this programming.  Once again, Jim is a genius; make a hard gainer program that includes work that jacks up the metabolism and makes you hungry.  Awesome single leg work too.  I ended up dropping a 45lb plate onto my left foot at the end of the workout, and it’s tender, but nothing broken.  Between that, the bicep, the shoulder and the elbow, my whole left side is a horror show.  Good thing I have two sides.

* Still weird for me to not end with some sort of conditioning, but considering the supplemental circuit AND the prowler, it’s pretty much all conditioning anyway.  And I’ll get in some burpee chins or swings or something later.

* Schedule will be a little whacky this week.  Going to do all the lifting back to back, and then push the conditioning to the weekend.

PM WORKOUT

158 40kg swings in 5:00

Notes: Just mixing things up.  Was getting into ruts and I imagine some of my nagging injuries are reflecting that.  Body by chaos.

HEALTH UPDATE

Alright, I got the most AWESOME health report card of my life.  Ever since starting my journey for restoring my heart health back in 2020 I've gone through a lot of Hell.

For reference, the report that launched 1000 chicken breasts is as follows

Total: 300
LDL: 200
HDL: 80
Triglycerides: 50

Today was

Total: 181
LDL (direct): 63
HDL: 110 (WTF?!  That's nuts!)
Triglycerides: 30

Now, they have something labeled LDL that is 124, and that's different than LDL direct, but given my total number, I have a feeling that's not being factored in.

This is pretty awesome.

 Training Log: Entry 2531

AM WORKOUT (0430 natural wake up, slept in on day off) SEMI-FASTED: half serving of Surge before training, rest during.

**5/3/1 FOR HARDGAINERS** Week 2, Workout 1

**MAINWORK**

Box jumps

2x4

1x2

Buffalo bar Squat

5xBar

5x195

5x290

5x335

11x380

2x25 pull aparts 

**ASSISTANCE COMPLEX**

14 rounds, 90 seconds per round of

* 7 t-bar rows w/100lbs
* 7 24kg Kettlebell clean each rep and strict press

- Got through 7 for the first 10 rounds, dropped to 6 for remainder, finished in 20:30

**SUPPLEMENTAL**

Buffalo Bar Squat widowmaker
26x290

Straight into 

Belt squat stripset
15x200, reps of 175,150,125,100,75,50,25,axle

40x360 reverse hyper

30 GHRs
25 pushdowns
20 standing ab wheels

**POST WORKOUT SHAKE**

**CONDITIONING**

Tabata burpee chins, during the 10 seconds of rest, put away weight plates

24 total rounds.  4 BCs per round for the first 8, 3 per round for remainder

Notes:

* Squats are improving, but still not firing at 100%, and definitely a downturn from where I was at the end of Beefcake.  On the plus side, my TM is absolutely perfect, and can be used for many cycles from here on out.  Been a while since I had it squared away.

* Ya'll get the bonus video on the squat of me effectively twerking right afterwards on the belt squat, but take it from the dude that was there: it absolutely murdered my quads.

* Had an issue with chow wanting to come back up at the end of the widowmaker.  Probably the biggest limiting factor.

* That assistance complex still hits hard.  Made it further this time, but still got room to grow.

* That conditioning choice was a good way to get things put away and some hard effort training.  Fun to get creative like that.

* Walked around a pumpkin patch with the family for the morning.  Got in 8k steps according to the Mrs.  Good general activity.

 Training Log: Entry 2530

Slept off and on until 0608, got up and did a repeat of yesterday fasted

TABEARTA

38 burpee chins in 5 minutes

50 40kg KB swings in 1:16

I realize this is simply a chopped down and re-mixed version of last week. Swings, TABEARTA and Burpee Chins. This needs a name. Got a few ideas circulating, but this really does just answer all the questions in 10 minutes. Honestly, I might just call it “PB&J”. As much as I’d love to give it a cool name, I feel like that gives it proper credit ala Dan John. The PBJ is my go-to for SO much when it comes to the nutrition question, this, in turn, should become my default answer to training.

PM

Got in all my daily work, and then did 30 thrusters w/95lbs in 1:20 before throwing on the 80lb vest and taking the dog for a not quite 2 mile walk. They overheated pretty bad so shut it down. Solid weekend training day, and tomorrow we squat. I have to day off so I’ll be able to sleep in somewhat.

 Training Log: Entry 2529

SATURDAY

Slept until 0618, got in a fasted workout of

* TABERTA, 3 complexes per round

* 35 burpee chins in 5 minutes

* 50 KB swings w/40kg bell in 1:20

Awesome 10 minute workout to kickstart the day. 

PM

Been a full day.  Took the kid fishing and mini golfing in the morning, but one of those "Nerf Vortex" footballs and we took it out to a parking lot for about 20 minutes where I'd chuck it and the kid would take off on their scooter and I'd book it on my feet and we'd see who could get there first.  Helluva workout, and you can do it on your own if you like.  Gets your throws in.

Had a brief moment of downtime, so did this for my daily work

EMOM, 2 stone of steel to shoulder, fill in the remainder with

50 dips

40x90 reverse hypers

20 standing ab wheels

50 pull aparts

25 pushdowns

TABEARTA again to finish 

Off camera, got in 50 chaos curls and 15 chins.  I'm pushing my bicep now that it's ready to play nice, which is how I stupidly tend to operate

 Training Log: Entry 2528

AM WORKOUT (0336 natural wake up) SEMI-FASTED: Half serving of Surge before training, half serving during

**MAIN WORK**

Box jumps
2x5

Low handle trap bar lift
5x175
5x265
5x340
5x390
9x440

5x10 band pull aparts somewhere between sets

**SUPPLEMENTAL/ASSISTANCE WORK**

5 round circuit of

* 5x341 Axle deadlifts
* 10 chins
* 20 dips

Time: 13:37

**POST WORKOUT SHAKE**

**CONDITIONING/ASSISTANCE WORK**

50 (per leg) 20kg KB front rack lunges w/3 chins penalty for putting down bells

40x360 reverse hypers
25 pushdowns

Notes:

* This was my first time pulling heavy since tearing my muscle, so ultimately today was a W.  That said, the workout felt a bit anemic.  The KB lunges are a good mental challenge, but didn't have the full body metabolic effect I was hoping for.  Original plan was Deathmarch, but pulled something in my right lat during the eccentric on the supplemental circuit and decided to play it a little safe.  If I do this again, I'm thinking SSB lunges: something where I can "rest" indefinitely until the next rep, so I can really put my posterior chain through the ringer.  Could even do it front squat rack with the SSB if I wanted to.  But I got in a workout.

* The FSL circuit was solid enough.  My left elbow was the big limiter. If I can move a little faster through those chins, I can really get gassed.

* On the trap bar pulls, zero issues breaking the weight off the floor.  My internal governor has shut off again.  I DID feel my healing muscle give off some warning signs, so I didn't push too deep into the red on the set, but it's just good to be where I need to be.

LUNCHTIME WORKOUT

CROSSING THE ALPS

20x100lb log viper
18x135 stone of steel to shoulder
16x155 keg one motions
14x185 front squat to squat
12x225 SSB squat

Notes:

* Last time I did this workout, I popped something in my left bicep and then my left knee, which put me out for about a month.  I came back and absolutely conquered it, which also lives up to its own name.  I had to take things slow on the stone and keg, and you can see me trying to figure out the keg a few times before I just say f**k it and send it.  You want Brute Force and Ignorance?  This is it, because there was NO room for speed or technique.

* Chaos is also the plan, because this was NOT on the schedule, but I already had a W from this morning and I wanted to ride that momentum.  And any ennui I had is absolutely gone.  I am all that is.  

 Training Log: Entry 2527

AM WORKOUT (0327 Natural Wake Up) 

**5/3/1 FOR HARDGAINERS** Week 1, Workout 3

**MAINWORK**

Axle bench press

5xAxle

5x196

5x226

5x5x251 (60 seconds rest between sets)

5x10 band pull aparts accomplished between sets

**PROWLER ASSISTANCE WORK**

* 1 trip there and back low handles w/50lbs
* 1 trip there and back high handles w/90lbs
* 1 trip there and back harness w/90lbs
* 1 trip there and back reverse drag w/140lbs

Total time: 22:30

**UPPER BODY ASSISTANCE/CONDITIONING**

100 burpee chins in 12:30

**POST WORKOUT SHAKE**

Lateral raise dropset (no rest)

20x20lbs
20x10
20x5
20x2.5
20xEmpty hands

20 standing ab wheels
25 pushdowns

Notes: 

* Bench press continues to be a source of ennui.  Chunked through the main work so I could get to the prowler in a timely fashion.  Contemplating just doing a run with incline at some point for the sake of something different.  The 1 minute rests added some challenge.  All that said, 5x5/3/1 is the right prescription for sure on this program.  I know Jim liked that with Building the Monolith as well.  

* Adding the harness to the prowler work is a fantastic move.  My intention was to use it with 140lbs, but I was moving too quick through the workout and forgot to load extra weight.  Something for next time, but I wasn’t lacking in punishment from this course of action.  I like how this scales in difficulty while the weight increases.  Starting with the low handles is a great wake up call.

* Had a few courses of action mapped out for upper body work based on time availability, and burpee chins won due to high speed/low drag.  So I think, moving forward, I’m going to make this a weight vest exercise.  I can pre-load the vest and throw it on as soon as I get back.  Be an easy way to scale and make this progressable.  I dig how burpee chins are fitting within the prescribed assistance parameters: 100 push ups and 100 chin ups.   I still would like to get in some DB incline benching, but it’s always a question of logistics.

* Still didn’t get in the jumps.  Need to break that habit. I’m at least getting stuff like that in during Tang Soo Do.  

* Still working out the gameplan for tomorrow.  PR set deads needs no intro.  5x5xFSL I’m figuring out how to rope into a conditioning circuit with upper body to turn it into a complex.  Got a few plans there.  After that, I’m debating between 100 walking front rack lunges OR the death march

https://www.t-nation.com/training/tip-the-toughest-exercise-youll-ever-do/

* I actually dig how the death march would continue to reinforce the motor pattern of the deadlift that day.  I’m a little miffed at how I’m not giving my quads enough love compared to if I did some lunge type movement, but there’s always conditioning avenues.  In fact, I can quit being such a martyr about that and realize that TABEARTA is getting me some reps and, if I really want, I can get in some ABCs or something else like that instead.  Still doing everything I can to “rules lawyer” the assistance work on this program.

* Continuing discussions about “this program”, I’m not even a week in, but so far I dig it.  BUUUUUUUUUT, I can see how this program could really fall flat for a trainee who doesn’t have a background in pushing themselves.  I loved “the puzzle” that Jim presented by leaving it so open for me to play with.  “20-30 minutes of prowler?  How BAD can I make that?  50-100 reps EACH for assistance work?  Oh game on!”  But absent that psychosis, you could easily just walk with a prowler for 20-30 minutes and do 50 flat DB benches with the pink dumbbells, some curls (of COURSE it’s curls) and some crunches and say “this program sucks”.  And really, most folks just don’t do the prowler work anyway.  But if you actually seek out the misery in this program, it rewards you.  And godDAMN does it make you hungry.

PM WORKOUT (1600)

Got in TABEARTA along with all my daily work.  It's a good day.  Deadlifts tomorrow.  I've got the low handle trap bar set up for main work and a follow on plan for the axle for supplemental.  I feel like that might be a good solution going forward.  Also had a surf and turf burger of bison and shrimp, which is a fantastic meal before deadlifts.  Or any time.