Training Log: Entry 2613

AM WORKOUT (0340 wake up via alarm)

**SUPER SQUATS** Workout 11

Axle clean and strict press away/band pull apart superset (1 min rest)
2x10x161, 1x9x161/50 reps total (continentaled the first set)

Weighted dip/axle row superset
3x12x85/2x15x218

Breathing Squats/pull overs
23x315/20x20lbs

Try to stop the spin from rooming.

Axle SLDL
15x268

Poundstone curls
159xAxle

**POST WORKOUT SHAKE**
**ASSISTANCE**

20 standing ab wheels
40x90 reverse hypers
25 pushdowns
30 GHRs

Notes:

* I really dig where I’m taking this.  I am going far into the red on these squats despite the weight not moving up.  When you have to get to 20 reps just to START the hard work, you’re in a good way.  And having my leg wrapped up like that is almost like bloodflow restriction training.  Didn’t have too much issue with hands going numb: bar placement seems good.  Hamstring is feeling a lot more stable and pain is very tolerable.  I feel like, by the end of the program, I should be able to squat without wrapping it, which might actually allow me to go even further along.  But there’s no question I’m hitting the intensity intent on these squats.  Rep 23 was a stretch, and I barely had enough in me to rack the bar when it was over.

* Was moving a little slow on the cleans this morning.  My shoulders are feeling nuked from yesterday’s 30 minute insanity.  Decided to live to fight another day so I could come back and crush 161 next workout.  My rows have been super rest-pause up until this point anyway, so it’s good to spend more time with the weight.

* Doing ANYTHING after those squats is really becoming interesting.  Those SLDLs about took a year off my life, the Poundstone curls were another form of Hell, and when my assistance work was all done I went to do some conditioning and literally just had nothing left in me.  Incredible to just leave it all out there like that.

* RSV and sinus infection are about 99% healed.  I get an occasional phlegmy cough and that’s about it.

* I cut out the start of my videos, but I saw my back while I was getting set up for squats and I look like a goddamn shaved gorilla.  This program is working amazingly.

PM WORKOUT

Got in TABEARTA when I got home, and then Tang Soo Do.  Lotta work on the basics.  I'm really trying to focus on not dropping my hands when I kick.  Started noticing that bad habit picking up.

 Training Log: Entry 2612

AM WORKOUT (0440 natural wake up) FASTED

3 rounds of:

* 5 minutes of ABCs w/24kg bells
* TABEARTA w/95lbs

Notes:

* Breakdown shook out to 20 ABCs in the first round, then 3-2-1-3-2-1-3-2 for bears, then 3 EMOM for 5 minutes on ABCS, then 2-2-2-1-2-2-2-1 for bears, then 2-3-2-4-2 for ABCs and 1-2-2-2-2-1-3-2 for bears.  So a total of 48 ABCs and 46 bear complexes in 30 minutes.

* Had an alarm set for earlier and rolled it back about 20 minutes.  Once again, the workouts between Super Squats don’t really grab me, so I’m just winging it and going for high heart rate and max suck.  But I have to appreciate that this is my “lazy workout”, and it’s being done on a torn hamstring.

* In that regard, I’m moving a little slow because of that issue, but still near top performance.  I’m at a high 85% recovered at this point.  The last little bit tends to take FOREVER to heal, but I’m incredibly functional.  The bruise has spread all over my leg and is tiger striped, so that’s cool.

* If I find myself with some more time today, I’ll get in some daily work.

PM WORKOUT

Finished the day off with one more TABEARTA, this time with 3 complexes per round.  Garage is set up for Super Squats workout 11 tomorrow, and my new shirts came in that are awesome for squatting, so game on.

 Training Log: Entry 2611

AM WORKOUT (0339 natural wake up)

**SUPER SQUATS** Workout 10

(3) Incline DB bench/weighted chins SUPERSET
2x12x95s, 1x10x95s/2x15x20 (13 on first set before re-setting)

BtN Press/Band pull apart superset
3x10x115/50 reps total

Breathing Squats/Pull-overs
21x315/20x20lbs

Contemplate donating body to science fiction

Kroc rows
18x115

Reverse hypers
50x180

**POST WORKOUT SHAKE**
**ASSISTANCE/CONDITIONING**

30 GHRs
20 standing ab wheels
50 dips
25 pushdowns
20 band curls

30 double kettle bell clean each rep and strict press w/24kg
Time: 3:49

Notes:

* Hamstring was feeling pretty solid waking up this morning.  Pain is reduced, mobility is improved.  Given it’s been a week since the tear, that checks.  Still playing it smart-ish and went with double wrapping it and keeping the weight at 315.  I could actually feel the moments when I was letting my technique deviate due to fatigue and could focus on course correcting it this time.  Benefits of a few decades under the bar: some decent body awareness.  In turn, 21 reps, though short of where I wanted to be, was the right stopping point, as I could tell I was in the “danger zone” there, and that’s a 5 rep improvement from last time.  AND, based on the stagger at the end there, I still hit the intended goal of pushing as hard as I could.

* Once again, it’s outstanding seeing all my other lifts progressing on this program.  Testament to eating big and shaving down the volume.  DB and BtN press are moving along well, and those chins are moving well.  I JUST realized I forgot to do shrugs, so I’ll have to knock those out later.

* That conditioning workout at the end was very solid.  Like a mini-Grace.  I wanted to get in a little more hinging, but traditional swings still have me running into my own hamstring, so this was the choice and it went well.  

PM WORKOUT

22 ABCs in 5 minutes w/24kg bells

Hamstring is getting better at playing nice.  Thinking tomorrow morning is just going to be alternating ABCs and TABEARTAs, because I'm not caring to be creative at this point.

 Training Log: Entry 2610

Got up around 0630 and got in 25 burpees over bar fasted.  Ran around like a lunatic all day, got in 2 hours of yard work taking care of leaves and then hit the following while my air fryer worked on some green beans

5 minutes of ABCs w/24kg bells (20 total)

straight into

TABEARTA (went 3-3-2-2-3-1-3 for complexes per round)

Getting 20 ABCs with a torn hamstring in 5 minutes is pretty damn awesome.  

Tomorrow is Super Squats.  Either taking 315 for a ride on squats or we're doing Good Mornings.  We're in the second half of the program now and I'm learning a TON.  

I have an idea for the future based on my experience here.  

* The book talks about doing Super Squats for 6 weeks and then something different for 6 weeks before coming back.  

* 5/3/1 programs tend to run for 6 weeks (among others, sure, but still)

* I have 5/3/1 Forever, which has about 50 different 5/3/1 programs in it.

* I'm considering doing a cycle of Super Squats, then a different 5/3/1 program each time to test them all out and see what I like/what I can learn.

* On top of that, each cycle of Super Squats itself can ALSO be a unique run of it.  Some can be traditional 20 reps/increase weight each time.  Some can be fixed weight increase reps.  Some can meet in the middle.  Some can be Super Good Mornings.  Some can be Super Trap Bar lifts.  There is SO much room for variation while ALSO keeping things the same.  The ultimate "Chaos is the Plan".  And I have SO much room to pivot.

* Getting back into Super Squats really re-lit something, and at this point "playing the game how I want to play it" is what keeps me going.  There's still room for some Deep Water runs in there too.  This has a lot of room to be something.

 Training Log: Entry 2609

Woke up at 0700, got in a fasted workout of Tabata 5 count burpees with lateral jumps over bar between rounds.  Definitely blew up my heart.

For the PM workout

Axle Grace w/135lbs (took around 3:26) straight into Fran (took around 9:30) straight into EMOM ABCs w/24kg at 3 per round for 5 rounds straight into 95lb TABEARTA going 3-2-1-3-2-1-3-2

It was after that I went to take a shower and saw how bruised my hamstring was

so I'm dealing with a tear vs a pull, but it's clear I'm healing based on how I'm moving.  I am primed to keep training, eating and growing.

 Training Log: Entry 2608

Slept until 0700, woke up and hit a fasted workout of Tabata burpee chins w/bear complexes between rounds.

Then

PM WORKOUT

**SUPER SQUATS** Workout 9

Axle clean and strict press/band pull aparts superset (1 min rests)
3x10x156/50 reps total

Weighted Dips/axle rows superset (a min rests)
3x12x80/2x15x213

Breathing Squats/pull over
16+1x315/20

Very brief interlude to have this entire exchange with my hamstring

20x245/20

Because I'm f--king stupid.  I don't give a f--k about jail.  That's my business.  That's what I do.

Axle SLDL
12x263

Poundstone Curls
158xAxle

25 pushdowns
20 standing ab wheels

Notes:

* Hamstring is coming along, and was well enough for 16 reps of 315 while wrapped up before it started giving me some warnings.  Against all my instincts, I racked the bar, went for 17 and still felt it being stupid, so racked it again, got in the pull overs, realize I still had more in me, so stripped off an appropriate amount of weight and got in a legit 20 breathing squat workout.  One of the biggest lessons I've learned from this process is something Randall Strossen wrote 30+ years ago: you can still get the benefits of this workout without a lot of weight on the bar.  That was a legit Super Squats set at the end there.

* People constantly ask me "what do I do if I fail to get the 20 reps?"  Let this be an answer; YOU F--KING GET AFTER IT!  That's the answer!

* Realized I've been 10lbs off logging all my SLDL workouts.  I'm simply logging it more accurately now.

* I may actually make the second half of this run of Super Squats one where I go back to 315 and get in 25-30 reps, as a means of meeting intent while keeping loading on the leg lighter.  Gives me room to also give this ANOTHER run when I get back from my cruise with a more traditional approach.  Chaos is the plan and I am LOVING it.  I am learning a ton and just living this experience. 

 Training Log: Entry 2607

Slept until 0700, upon waking did fasted TABEARTA, got 3s for the majority of the rounds.

A few hours later, though Chaos is the Plan, traditions continue

High handle trap bar pulls: 135lbs for 401 reps (36 rep PR)

Last year, I took 3 prep workouts to nail 365.  This year, with a broken hamstring, the day after Super Good Mornings, with no prep, I smashed 401.  I told myself so many lies to get through it, you can literally see me dancing around the pain between reps as it surged through my body, but there was no question that this was the inevitable conclusion for today.

I remain, more trouble than I am worth.  Happy Thanksgiving everyone: I'm going to eat all the limbs off my bird and celebrate with an appropriate feast.

Training Log: Entry 2606

 AM WORKOUT (0345 wake up via alarm)

**SUPER…GOOD MORNINGS?** Workout 8

(3) Incline DB Bench/weighted chins superset
3x12x90s/2x15x20 (Got 12 in the first set of chins before having to stop and reset, will keep the weight the same until I can do 15 reps clean)

BtN Press/Band pull apart superset
3x10x110/50 total reps

Attempt squat warm-up, work up to 275, feel hamstring want to buckle

Re-warm up with good mornings, load up 350, feel hamstring want to buckle

2 minute existential tantrum

Breathing Good mornings/pull over superset
26x275/20x20lbs

Try to stop soul from escaping body

Realize soul has long been dead and the sensation I’m feeling is the demon that possessed me trying to vacate its host form because it’s clearly self-destructing

Shove demon back inside: don’t have time to find a new one

Kroc rows
17x115

Axle shrugs against strong short bands
1x30

Notes:

* There’s humor in the commentary but truth as well.  The hamstring is mending, I have capability, but not full capability.  I can squat SOME weight but not the full amount.  Pain I can deal with, but when I felt the muscle wall bulging under the weight I knew I was playing with fire.  My original plan was to do good mornings with the weight I was supposed to squat with, but even that was just too much.  I had a slight tantrum before deciding that, if 275 is what I can handle, 275 is what I’ll handle, and I just went for max reps.  My goal was 25, so getting that 26th one was fantastic.  The noises that come out of me when I do good mornings are something else, and that drunken stagger at the end was quite the experience.  I racked the bar, stood there, and basically had a conversation with myself on if I wanted to die right there on my feet or if I felt like I might be able to keep on living for a few more minutes.  Got a way forward now too.  If I can’t squat on Friday, it’s good mornings again.  If I can’t use the right weight, I’ll go for more reps.  Chaos is the Plan, and we’re getting to yes.  And for one more mantra, I’m living these next few weeks under the mantra “What Would Bruce Randall Do”, because that’s how we got here in the first place.

* I realized I’ve been slacking on the pull overs as far as going for max stretch goes.  Really focused on that today.

* Very pleased with how the DB bench went. It’s been great seeing the progress coming through on all the other work.  Also wild how just 2 sets of weighted chins has my back feeling blown up.

* This workout ran longer than usual due to all the warming up and plan changes, so no conditioning to speak of, but I was clearly done after those good mornings.

* You can see I’ve got the hamstring wrapped up in the video with a knee wrap.  It’s worth appreciating that I’m wrapping muscles and not joints there.

PM WORKOUT

Got in 15 ABCs in 5 minutes w/24 kg bells and chased it immediately with TABEARTA. I still can’t fully bend over, so these are a lot of stiff leg/muscle variants at play. Fewer reps and more fatigue: what a win!

Tang Soo Do sparring class later tonight. May tap into my boxing roots at this point

 Training Log: Entry 2605

AM WORKOUT (0445 natural wake up) FASTED

As Many Rounds As Possible in 20 minutes of

* 20 KB swings w/40kg bell
* 5 burpee chins
* 1 double KB snatch w/24kg bells

8 full rounds completed, partway through 9 when time ran out

* 50 dips
* 50 pull aparts
* 25 pushdowns
* 20 standing ab wheels

Notes:

* Hamstring hurts to the touch and it’s tough to bend over, so did what I could.  The only x-factor on the swings was my forearm running into my hamstring caused pain, but the swing itself was pain free.  

* Once again, little bit of between workout ennui here, and sleep is just feeling REALLY good these days. I think that’s an excellent sign, and I’m riding it out as much as I can, but as a result I just came up with this short workout to get the blood flowing this morning and the metabolism humming.

* Gave the leg a few test squats and good mornings, and I’m gonna get to yes somehow someway tomorrow.  All I’m dealing with right now is pain, and pain I can deal with.

* Last night I made my workout carrying all our Christmas ornaments, decorations and trees out of the basement, setting it all up, and carrying the empty boxes back down.  Going way to get the hamstring moving too.  I’ll see what I come up with for tonight.

PM WORKOUT (1600)

Got in TABEARTA when I got home.  It was a "muscle" version of the clean there, and ROM was touch and go for most the squatting, but heart rate got up and I eventually worked a decent groove into things.  Gives me some hope for tomorrow.  My body should be thankful too, because if it's not squatting, it's doing good mornings: we are going to put that turkey to work on Thursday.

 Training Log: Entry 2604

AM WORKOUT (0335 natural wake up)

**SUPER SQUATS** Workout 7

Axle clean and strict press/band pull apart superset
3x10x151/50 reps

Weighted dips/axle rows superset
3x12x70/2x15x198

Breathing Squats/Pull overs
20x345/20x20lbs

Pulled my hamstring on rep 20, immediately thought about how Super Good Mornings may be on the horizon

Axle SLDLs
15x248

Poundstone Curls
157xAxle

**POST WORKOUT SHAKE**

**ASSISTANCE/CONDITIONING**

30 GHRs
20 standing ab wheels
25 pushdowns

Tabata burpee chins w/24kg cluster between rounds

Notes:

* Once again, the days I’m feeling my best tend to be the days I hurt myself.  I’m thinking I may need natural governors to keep me from pushing too hard.  Hydration is a big player as well: I did a poor job managing it this morning, and it was the same the last time I pulled a muscle.  I’ve tweaked a DIFFERENT part of my hamstring this time, which is some manner of progress.  And I was able to get all the way through the squats.  No hand numbness this time, and my sinus infection is almost completely gone.  I have 2 days to heal, and if I’m good to squat I’ll squat, if I’m not, I’ll do good mornings.  On the fence about m annual trap bar pull at this point.  Right now, I’m trying to just act like nothing is wrong and force the hamstring to adapt, hence the GHRs and SLDLs after the torque.

* It’s been cool seeing all the other movements just increasing right along with this program.  I’m growing like a weed.  I’ve been burying myself with training so hard for so long that this more abbreviated approach is giving me an opportunity to really cash in on it.  Feeling strong.

* Absolutely destroyed post squats, as usual, so all those curls and conditioning was quite fantastically awful.

* Will see what’s on the docket for later tonight training-wise.

 Training Log: Entry 2603

Slept really well until 0700, got up and did a fasted workout of 50 burpees over bar in 4:58.  Lotta errands and eventually got in a TABEARTA workout followed by a 2 mile 80lb weighted vest walk with the dog.  Feeling almost 100%.  Very infrequent coughing fits.  Garage is set up for Super Squats.

I grabbed a 10 minute nap today.  I've been wanting more sleep recently, which I think is actually a good sign.  

 Training Log: Entry 2602

Slept very well until 0700, got up and got in a fasted tabata workout of burpee chins with a 24kg cluster between rounds.

Did a TON of grocery shopping today in prep for the holiday and to take care of the domestics while the Mrs was working on a masters paper.

Got this done in the afternoon

3 rounds of:

* 5 minutes of ABCs w/24kg bells (24, 15 and 13 respectively)
* TABEARTA (Going 3-2-1-3-2-1-3-2 each time) w/95lbs

So I guess you can say I'm feeling better again.  Lungs held out pretty decent, no coughing fits, only real damage was a semi-bad headache when it was over.  That workout itself was absolute Hell.  Take 2 workouts that suck, put them together and run them back to back 3 times: that's absolutely the kind of thing I would do.

Super Squats isn't going to know what hit it at this rate: I'm definitely coming back into top form.  

I'm curious if an EMOM approach to the ABCs would actually be the better choice for "keeping me honest".  Perhaps in the later rounds, if nothing else.  I appreciate the opening salvo of just as many unbroken as possible.

 Training Log: Entry 2601

AM WORKOUT (0345 wake up via alarm)

**SUPER SQUATS** Workout 6

(3) Incline DB Bench/weighted chin superset

3x12x85s/2x15x15

Behind the neck press/band pull apart superset

3x10x125/50 reps total

Squats/DB pull overs

20x340/20x20lb

Ran out of profanity and switched to blasphemy, followed by max rep Hail Marys to repent.

Kroc rows

17x115

Reverse hypers

40x360

Axle shrugs against strong short bands

1x24

**POST WORKOUT SHAKE**

**CONDITIONING**

5 rounds of

* 20 KB swings w/40kg bell

* 10 dips

* 4 standing ab wheels

Time: 7:58

25 band pushdowns

18 band curls

Notes:

* I am almost over my sinus infection/RSV.  Last night was my first night without Mucinex Night Shift.  I had a few coughing fits, but I woke up significantly less groggy, which was a win.  I had to stifle some coughs early in the squat set, and I ended up having a small fit at the end of the pull-overs, but hopefully, by Monday, I’ll be 100% and able to really dig into the breathing portion of these breathing squats.

* I tried a slightly higher bar position and it actually ended up worse than last time.  My left hand started going numb around rep 12, and by rep 17 I could feel both hands opening up.  Had to rush a little toward the end to make sure I’d make it through in time.  You can actually see me struggling to take the belt off when it’s done because I can’t manipulate my fingers enough to work the Velcro.

* The squats themselves are just plain going fantastic.  I’m pleased with the depth I’m hitting, despite having to squat around my hamstring.  My right lower abdominal is still burning a bit on these, which is partly a result of not having a real power belt, but in that regard I’m also honestly just tickled with how well I’m squatting without a belt.  Coming into Super Squats this time around, with a bigger background in higher rep work, has served me well.  20 reps of squats is honestly not too big an undertaking when you’ve done a single set of 800 KB swings. Once I hit rep 10, there was no doubt I’d get through it.  

* Keep forgetting to log it, but I’m only resting 1 minute between sets of the non-squat work.  Before the squat, I rest for 2 minutes.  I’m also not logging my squat warm-ups, but they’re really minimal.  Typically, 3-5 reps with the bar, 2 reps with 195, 1 rep with 285 and 1 rep with the workset weight, just to make sure my hamstring is up to task.  I’m not even warming up for anything else: jumped straight into the DBs this morning, and I start with the workweight for press on the other days.

* The conditioning at the end was a decent decision.  Got in more hip hinging and cleaned up most of my daily work.  Still would like to get in some GHRs and some sort of 3-5 minute conditioning blast.  Also have Tang Soo Do tonight.  Supposed to be “Wild card cardio”, which at least will get the heart rate up.

PM WORKOUT

15 ABCs in 2:20

Notes:

* Short on time so blasted out max unbroken before Tang Soo Do, which was itself a decent workout.

 Training Log: Entry 2600

AM WORKOUT (0422 wake up via dog) FASTED

**REMEDIAL KINDERGARTEN**

5 min ABCs+PBJ+5 Min ABCs+.5PBJ

50 pull aparts

25 pushdowns

20 standing ab wheel

20 band curls

30 GHRs

Notes:

*  I continue to prioritize sleep as I heal, and decided against a weighted vest walk this morning as a result.  Wanted to make the most of the reduced training time and settled on kicking off Kindergarten with 5 minutes of ABCs.  Still not 100% cardiowise, and you can see me coughing and spitting through the workout, but effort remains 100%.  I was definitely dogging those burpee chins.  Hamstring continues to mend well enough.  Hitting this workout fasted first thing in the morning with no warm-up is eye opening as usual.

* To refresh, PBJs are TABEARTA+burpee chins+KB swings.  For today, I didn’t have a solid 3 per round TABEARTA in me, so I went 3-2-1 respectively, which allowed me a bit of recovery but still had me redlined pretty hard come time for the swings.  

* My bicep is 100% of whatever it’s going to be.  Caught myself doing some sloppy cleans and didn’t get the normal twinge that came with it.  Good sign.

* Tang Soo Do last night was a good refresher after missing 2 weeks of it.  Lots of basics and combinations.  Whole family has been invited to test for the next belt rank in early Dec, so that’s an exciting development.

* I’ve trained “enough” today at this point, but might get in some bodyweight stuff if I find the time.  Super Squats has me focused on the primary goal, which is nice to have that sort of prioritization, but it’s also made these “in between” days a bit difficult to care about.

 Training Log: Entry 2599

AM WORKOUT (0335 Natural Wake up)

**SUPER SQUATS** Workout 5

Axle clean and strict press away/band pull apart superset

3x10x146/50 reps total

Weighted dips/axle row superset

3x12x65/2x15x203

Squats/pull overs

20x335/20x20lbs

Wonder why I am so stupid for 1 minute

Axle SLDLs

15x253

Poundstone Curls

156xAxle

**POST WORKOUT SHAKE**

**ASSISTANCE/CONDITIONING**

20 standing ab wheels

40x90 Reverse hyper

25 pushdowns

Neck work

Tabata burpee chins w/24kg DKB clean and press between rounds

Notes:

* The meds I’m taking to help me sleep through the next with this illness make it very difficult to get up to train in the morning.  This was the last thing I wanted to do, but with Tang Soo Do tonight I knew I had zero wiggleroom for my schedule.  I’m glad I did it, and it went better than expected.  My hamstring hurts more during the day to day stuff, but was actually doing better through the squat.  No bulging around the injured area this time.  My right abdominal corner flared up a touch, almost hernia-esque, but I imagine I’m just compensating in all sorts of weird ways.

* Talking more about the squats, my breathing is shallower than I’d like, but with RSV that’s about as good as it will get.  I’m enjoying my time training beltless (let’s not be stupid about my floppy strongman belt here), as it’s been a good reminder of fundamentals.  I had room for a little more depth, and once my hamstring is less touchy I’ll shoot for it, but it’s obvious by the state I’m in at the end of the squats that it’s having the desired training effect.  I need to get a little smarter about where on my back I’m holding the bar, as this is the second workout where my hands started going numb at the end and it became a question on if I would lose the bar before I ran out of squats.  

* There’s a total absence of fear compared to the first time I ran this program.  There’s a slight degree of dread, but more in the “I have to wait in line at the post office” style vs “oh my god this might kill me” style.  I know I have to suffer through the squats, but the suffering is subtle.  But I’m still young in the program.

* With the absence of the gallon of milk a day, I’m just letting the calories flow free from other high quality sources.  It’s been liberating.

* Weight on the dips may need to accelerate even faster.  The press is exactly dialed in.  Rows are basically Malcolm X to get the reps, and the SLDLs and Curls are in a post destroyed state, so I’m just holding on to survive.   My conditioning is still pretty rough with the sinus infection, but I’m doing what I can.

PM WORKOUT

Got in 22 ABCs in 5 minutes. Earned every single one of them. Legit felt like I was going to die. Cardio is getting back, but its not a pretty process.

 Training Log: Entry 2598

**AM WORKOUT** (0415 wake up via spouse’s alarm) FASTED

TABEARTA

into

2 mile 80lb weighted vest walk

Into

Tabata burpee chins w/bear complex between rounds

Notes:

* I had some more ambitions for this training session, but with no real agenda and recovering from illness, getting more sleep seemed like the right call.  Mrs ended up having an alarm set so she could get a run in for the morning, so that worked out well.  Once again, big fan of fasted hard workout-walk-hard workout-big breakfast approach.   Really just primal. I feel “connected”.  I’m sure there’ something to be said about nutrient partitioning and all that too, but ultimately it’s about the only way I can do fasted training without feeling “empty”.

* Didn’t have it in me to do a full TABEARTA.  Only got in 2 per round on the final 2 rounds.  Similar outcome with that final workout.  But the effort is still 100%.

* Hamstring is pissed from yesterday, but I imagine it’s gonna be a lot of 2 steps forward/1 step back with it. If need be, there’s always more good mornings.

* Cough still lingers, but the fresh air was good.   It was 25 degree before windchill this morning, which was honestly pretty refreshing.

PM WORKOUT (1600)

21 ABCs in 5 minutes w/24kg bells 

Notes: 

* Weaker showing for me, but I'm still hurting from illness and injury, so I'm moving slow and sucking wind and just leaning into effort.  Had a meatlovers keto pizza tonight and it was fantastic.  Mrs hit me with the "you're looking huge" comment, so really, everything is in a good spot.

 Training Log: Entry 2597

AM WORKOUT (0344 natural wake up)

**SUPER SQUATS** Workout 4

(3)Incline bench/weighted chin superset
2x12x85s/2x15x12.5
1x11x85s

Behind the neck press/band pull aparts superset
3x10x100/50 reps total

Squats/DB pull overs
20x330lbs/20x20lbs

Max reps existential nihilism for 1 minute

Kroc rows
16x115

Axle shrugs against strong short bands
1x31

**POST WORKOUT SHAKE**

**CONDITIONING/ASSISTANCE**

Reverse hypers
40x360

Tabata burpee chins with double clean+press 24kg KBs between rounds

Notes:

* Slept until 1 minutes before the alarm going off, which was an awesome sign.  I am not 100%, but I’m at 100% of 80%, and that’s pretty good.  Coughing fits are far less dramatic.  The hamstring is still iffy, which is why I’m squatting very slowly.  One of the benefits of having trained so long is the amount of body awareness/control I have such that I can feel the muscle buckling under load wanting to strain again and can slow down enough to shift the load in order to get through the rep.  That, in turn, made this an extremely challenging set of 20 reps, but still not as brutal as the Good Mornings.  I may honestly consider an approach here where, after so many squat workouts, I swap one out with a good morning as a means to give the legs a break while still keeping the sheer brutality of the program in tact.  It seems to fit.

* BtN press might be a little on the light side, but everything else is exactly dialed in as needed.

* Kept the sweats on to keep the hamstring warm throughout the workout. Always a good trick.

* I was absolutely wasted after those squats, and hurting on that conditioning.   I’ll probably work something else in later.

PM WORKOUT

Got TABEARTA done when I got home.  First time in a while I could complete the workout.  My cardio is returning.  Hamstring is mad at what I did to it this morning but it's still cooperating, and my right oblique is a little achy: most likely was leaning into it to compensate during the squats.

Thinking a Dan John-esque hard workout-weighted vest walk-hard workout tomorrow morning.  First time I've actually been able to get this program on track since I started by having it be Lift-no lift-lift.  I'll have to actually figure out a plan.  Part of me thinks I need to start including heavier deadlifts into the conditioning circuits so I can keep the movement grooved.

 Training Log: Entry 2596

Slept off and on until 0730, got up and hit 25 burpees over bar fasted.  Just something quick and awful.

After lunch I did a repeat of yesterday

5 minutes of ABCs (22 total)

TABEARTA

Tabata burpee chins w/bear between rounds

Still hurting as far as illness goes, but improving.  Hamstring is feeling just about good enough.  We'll see how it wants to play tomorrow.

Took the dog for a 1.5 mile walk.  It was 36 before the windchill kicked in, and she's a 12.5 year old pug, so she gets to get spoiled with a shorter walk.

 Training Log: Entry 2595

Slept off and on until 0730 and got in a fasted workout of tabata burpees over bar with prisoner squats during the 10 second breaks. Something light as I recover from illness and the pulled hamstring. Mrs is legit making me a practice thanksgiving turkey to help me heal. I married UP, no question.

PM WORKOUT

5 minutes of 24kbg ABCs (23 total) 

Into

TABEARTA

Into

Tabata burpee chins w/bear complex between rounds

Notes:

* This was inevitable, and I can't wait to see what I can do with it when I'm healthy, but borked hamstring and death's door on Wed has me putting up this insanity.  The power of fake thanksgiving at work.  I did have to move a little slower on the ABCs to take the hamstring gentle, but in turn the cleans felt REALLY slick.  I think those good mornings yesterday were the right call to get me healing.

 Training Log: Entry 2594

FRIDAY

AM WORKOUT (0405 natural wake up)

SUPER SQUATS Workout 3

Axle clean and strict press away
3x10x141

Band pull aparts
1x10
2x20

Weight dips/axle row superset
3x12x60/2x15x188

Breathing Squats
15x325 (pulled my right hamstring on the 15th rep and shut it down)

Notes:

I slept decently given how sick I am, and woke up feeling groggy and fluish, but it was Super Squats day. I took the workout slow, and strength was there whenever I went for it, recovery was just compromised. However, I’m now pretty certain I am dehydrated, which is a byproduct of being sick and the drugs I’m taking to clear the mucus from my system. I was absolutely SMASHING those squats when the time came, and 20 was well within reach, which is why pulling my hamstring on the 15th rep really pissed me off. Zero warning or indications, just a freak crunch on the eccentric and a re-crunch on the way up. It took all my power NOT to keep going, but it was the smart call.

PM WORKOUT (1800)

**SUPER...GOOD MORNINGS?**

Breathing Good Mornings/pull overs
20x325/20x20lbs

Poundstone curls
155xAxle

Notes:

* At times we must ask "What would Bruce Randall do?" I could ask for no greater role model. I kept the weight the same as the squats and ended up doing one of the hardest physical feats of my life. You wanna talk being more trouble than you are worth? Life says "you pulled your hamstring" and I say "f**k you I'll just do good mornings"

 Training Log: Entry 2593

Travel day. Got up at 0430 and did a fasted workout of 5 minutes of 50lb DB ABCs followed immediately by Tabata burpee chins with alternating DB snatch on the 10 seconds. My cardio is shot, but a big part of being more trouble than I am worth is that, even when I am sick, I can put out more effort than those who are healthy.

Been mainlining food. Best time possible for a gaining phase. Everything I own has a thin veneer of nuts n more on it at this point since its constantly on my fingers.

Against my better judgement, I decided to forego more training for the day in order to put me in a better position to nail Super Squats tomorrow.  Still got a fever that comes and goes and a nasty cough, but I should be solid enough for one hard workout tomorrow.

 Training Log: Entry 2592

I went to bed around 2000 but just felt miserable for hours. Real bad phlegmy raking cough. Around midnight, my fever broke and I could sleep off and on until about 0700.

Woke up and meandered for a bit before I did a fasted workout from Brian Alrsuhe.

AM WORKOUT II

Do 1 push up, stand up, then do 2, stand up, 3 all the way to 10 and back down to 1. Got it done in 4:48. Was breathing hard at the end. Going to just ease through the day and see what I can manage. Super Squats resumes on Friday: gotta be ready.

I’ve gotten in 27 burpee chins in 5 minutes and 50 burpees in 4:48 currently. Just doing little chunks throughout the day. The cough is the big limiter: once a fit hits me I’m out for a bit.

PM WORKOUT

Ok, most likely the final bit of training for today.  Did a Tabata burpee chin with a 50lb devil press between rounds followed by a 30 minute walk.  Good to get some fresh air.  Also some light band work.

Having a nasty cough has been great ab work, and eating a bunch of carbs from Halloween candy yesterday just to get in SOME calories has my whole body all swollen up, so I am rocking this "sick physique".

 Training Log: Entry 2591

AM WORKOUT (0620 natural wake up) FASTED

5 minutes of 50lb DB devil presses straight into tabata alternating 50lb DB snatches

30-ish minute walk

Tabata burpee chins w/prisoner squats between rounds

Notes:

* Cough is getting worse while I'm feeling better. When a fit hits me, it tears me up.  Dealing with a few of those during these workouts, so couldn't push the pace as hard but still hit the overall objective.   Heart rate up, go for walk, bring heart rate back up on return.  The fitness center here is pretty darn adequate, especially for a short trip.  Nutrition is solid.

Breakfast of Champions: get f**ked Wheaties

PM 

Notes:

Got hit HARD with some flu symptoms after being out all day.  Came back to my room and just kept eating for an hour get on top of it.  Feeling better.  Going to try to sleep for 11 hours and see if that helps.

 Training Log: Entry 2590

AM WORKOUT (0347 natural wake up)

**SUPER SQUATS** Workout 2

(3)Incline DB bench superset w/weighted chins
3x12x80s/2x15x10lbs

Behind the neck press
3x10x95

Band pull aparts
1x50

Breathing squats/DB pull overs
20x320/20x20lbs

Say the f-word AMRAP in one minute

Kroc rows
15x115

Axle shrugs against bands
1x30

**POST WORKOUT SHAKE**

**CONDITIONING**

5 minutes of ABCs w/24kg bells (15 total) followed immediately by TABEARTA (3 complexes per round for 3 rounds, 2 per round after that...clearly I was hurting)

Reverse hyper
40x90lb

GHRs
1x30

Breakfast of champions afterwards: ribs and eggs

Notes:

* Feeling almost 100% recovered from flu like symptoms yesterday.  Great turn around.  My body was also less beat up than the first time I did this, which meant getting into position worked better.  Breathing was better at the start: was still rushing it at the end there.  Right shoulder was clicking and crunching a bunch.  I either need to compromise on my stupidly low bar position, put some athletic tape on my buffalo bar to create knurling, switch to a power bar, or get even more creative with my shirts...or just deal with it. That works too.

* That first squat is always the roughest, but by rep 10 I was really feeling smooth and deep on them.  I'm appreciating being able to slow down vs trying to blitz reps.

* Weights on everything else were just about perfect.  

* Tried to re-capture that lightning in a bottle with that conditioning workout.  It still absolutely sucked, but coughing fits and wobbly legs kept me from really pushing into the redline.

* Travel day today.  Might get in some burpees or something upon arrival, but I've definitely trained "enough" today.

 Training Log: Entry 2589

Slept off and on until 0700 WITH the daylight savings extra hour. I’m definitely sick with whatever my family came down with. Feel flu-ish. Whole body is achy…which could also be Super Squats.

Got in Tabata burpee chins w/ABC in between. Wheels totally fell off there. Coughing fit on the third round, and at that point just fighting to survive. But I feel like teaching my body that, irrespective of illness we WILL perform will go along way toward accelerating the healing process.

PM WORKOUT

Pushing it was the right call.  Later in the day I did TABEARTA, followed immediately by an 80lb 2 mile weighted vest walk (the new Ironmind weight vest is pretty awesome), then hit up 22 ABCs in 5 minutes as soon as I got back.  Feeling much better.  Still definitely sick, but far more human feeling.

Super Squats day 2 tomorrow, then traveling for a work trip.  Will get in some hotel workouts and get back on the program on Friday.  After that, I'll get on the normal 3x a week schedule for the program, but chaos remains the plan.

 Training Log: Entry 2588

* Slept off and on until 0700. Mrs was having a rough night dealing with being sick.  

* Upon waking, I immediately did Tabata burpee chins with a bear complex during the 10 seconds off.  I might start calling this "Bacon and Eggs", as it's my morning workout before breakfast on weekends.  And maybe the variant with the ABC will be "Sesame Street", since that show comes on stupidly early.

* But either way, I woke up feeling like I got hit by a truck, which I attribute to Super Squats on top of most likely coming down with whatever is sweeping through the family, so this was helpful to get me "back online".

* Through out the day, I got in my daily work, and then, when it was time to train, I spent 5 minutes pitying myself which meant I had to come up with a REALLY brutal workout since I had cut into my own training time, so I did this

25 ABCs in 5 minutes w/24kg bells straight into TABEARTA

* Holy f--k I cannot remember the last time I've worked so hard in 10 minutes.  I was absolutely redlined when it was done.  PBJs are great whenever you're hungry and don't know what to eat, Kindergarten is a fantastic 20 minute back to basics, but this is going to occupy a special place in the training pantheon.  I took 2 of my daily 4-5 minute conditioning blasts and put them back to back, because of course I did, and the results did NOT disappoint.

* The first clean on the ABC IS becoming a bit too cheaty even for me.  I'm getting more swing into it, which is cool, but I need to at least pull it to my shoulders.

 Training Log: Entry 2587

AM WORKOUT (0345 natural wake up)

**SUPER SQUATS** WORKOUT 1

Axle clean and strict presss away
3x10x136

Weight dips/axle row superset
3x12x55/2x15x183

Squats
1x20x315

Pull overs
1x20x20

Axle SLDL
1x20x233

Poundstone curls
150xAxle

**POST WORKOUT SHAKE**

**CONDITIONING/ASSISTANCE**

Juarez Valley burpee chins/KB swing

10-1 on the BCs, 5 swings between BCs w/40kg bell

Time: 11:49

* 20 standing ab wheels

* 25 pushdowns

* 30 GHRs

* Got a bunch of pull aparts done during the main workout

Notes:

* Here we go.  15 years later, and what’s cool is, when I finished the program way back when, it was with 310lbs.  I wanted 315 but never got there.  Cool to pick up where I left off.  

* Breathing wasn’t as deep as I would like. Something to work on.  Been a long time since I pushed a workset beltless, so needed to get a feel/confidence there.  My right hip being a little buggy didn’t help.  Right shoulder is hindering me a touch after my 45 meets in 45 minutes.  Also need to wear a better shirt next time, as the bar kept slipping.  I owe it to myself to order a few more of the ones I like for squatting.

* The pull-overs were perfect.  I know exactly what I want as far as stretching goes.

* It’s amazing just how much those squats take out of you, as proof of my Poundstone curl numbers.  Well below previous PRs, but that might by my new baseline to work with on the program.  Same with the conditioning: I was hurting when it was done.  Family has been down with the flu the past few days as well, so there’s a chance I’m dealing with some of that.

* It’s unique for me to get my training done in 45 minutes, but this was definitely “enough” training.  The presses might be a touch too heavy, but everything else was dialed in well.

* I still suck at rows.

 Training Log: Entry 2586

AM WORKOUT (0409 natural wake up) FASTED

CHAOS IS THE PLAN Week 4, Workout 4 (Final workout…for now. Chaos IS the plan)

Tabata burpee chins w/ABC during the 10 seconds straight into a 2 mile 80lb weight vest walk, immediately upon return shuck off vest and do the same Tabata workout

Notes:

* I really dig this kind of workout. Do something stupid and hard to get the heart rate up, ride it out with something miserable, then close it out. Being able to do the same workout back to back is clutch because I can track the delta between them. First go round, I got 4 per round on the first 4 rounds and 3 for the last 4 on burpee chins. On the second go, I started with 3s, quickly devolved to 2s, and was at 1s for the final 2 rounds. Being in a fasted state even more awesome, as it means a huge meal as a reward. It’s just very “primal”: wake up hungry, go for a hunt, feast.

* Tomorrow is Super Squats. I got a wild idea of making Paul Kelso proud and doing trap bar press, trap bar row and trap bar SLDL vs axle. That might happen.

PM WORKOUT

22 ABCs in 5 minutes

Notes:

* Feeling absolutely dead.  I'm starting to think 45 powerlifting meets in 45 minutes might be a little taxing.  But the fact I can sleepwalk through 22 ABCs means I am in a GOOD way. 

 Training Log: Entry 2585

AM WORKOUT

**CHAOS IS THE PLAN** Week 4, Workout 3

*Neutral Grip Powerlifting Meet*

EMOM

* 300lb SSB squat

* 200lb swiss bar bench

* 400lb high handle trap bar pull

For 45 rounds

**POST WORKOUT SHAKE**

**CONDITIONING/ASSISTANCE**

EMOM rounds of putting plates away as fast as possible, buy in each minute with some chins until 50 reached, then knock out 50 pull aparts, 25 pushdowns, curls and 20 standing ab wheels

Notes:

* This was awesome. Perfect level of fatigue generation, solid challenge, held my interest and made time pass at a good rate.  Only real downside is the trap bar tore the hell out of my hands.  Wouldn’t be shy about running it again with the gloves I wore for the KB challenge.  My right hip was buggy coming into it, which made the trap bar the most challenging portion of it, despite the short ROM. 

* The set up is strategic: all these variations are far less technical than their straight bar components, which meant I could move MUCH faster between lifts because the set-up time was shaved away.  I still had to strategize though and shave off seconds where I could.  The bench is where most of the money is made: if I’m willing to go flat back and minimal leg drive I can just blitz through it.  Walkout on the squat was also a place to save time.  I was averaging about 20 seconds of rest between rounds.

* Nice round numbers on the lifts, for no other particular reason, but a 900lb total EMOM is also pretty cool.  1000 would, of course, be more awesome, but I am clearly “done” at the 45 minute mark.

* Filler work at the end there.  I’m working late today, so fair chance I won’t be able to get in my usual 3-5 minute conditioning blast, but somehow I’ll manage.

PM WORKOUT

Tabata burpee chins, with an ABC w/24kg bells during the 10 second rest

Notes:

* I figured this would work out similar to the bear complex between rounds.  Timed out just about right.  Had to go 3 BCs on the 8th vs 4, as there's a little bit of creep there, but in general I liked this, and the set up is even easier.

* No idea what I'm doing tomorrow.  Final workout before the start of Super Squats.  Be good to eat again.  Times out well with holidays and the cruise. 

 Training Log: Entry 2584

AM WORKOUT (0420 natural wake up)

**CHAOS IS THE PLAN** Week 4, Workout 2

9 rounds in 30 min of:

* 10 thrusters w/95lbs

* 5 log vipers w/135lbs

Got through 5 thrusters on the 10th round before time expired

**POST WORKOUT SHAKE**

Poundstone curls

100xAxle+5lbs

Notes:

* This is the deload to Chaos.  Getting more sleep and keeping training light.  This was a good combination of greatest hits through the week, and lessons learned as well.  My right forearm was still achy from squats, but this selection of movements was far more survivable than the previous run where I was using the barbell the whole time.  Real limiter was just training space: you can see how I have to push the log to the very edge of the crash mat to have room to do thrusters without hitting the garage door opener motor.  I honestly dig how the confined training space has forced me to become so creative.  And in that regard, this is a solid burner for 30 minutes.  It ascribes to my “put heavy things over your head” approach to physical transformation, and thrusters and vipers are different enough that you can bounce between them.  Quads vs hips.  Could do something similar with thrusters and snatches, which I’ve written about before.

* Threw weight on the Poundstones just to make things move faster, as I was short on time.  Got a solid pump out of it.

PM WORKOUT 

Tabata workout, 4 burpee chins during the 20s/Bear Complex for the 10s.