Just going to narrate this. I took 3 bells: 20kg, 40kg and 24kg. I’d do a burpee chin, then 5 swings with the 20, burpee chin, 2 with the 40, burpee chin, 3 with the 24. That’s 1 round.
Got 20 rounds in exactly 22 minutes, so then I did a Tabata workout, where for the 20 seconds I’d swing one of the bells, then in the 10 seconds off I’d do 2 burpee chins.
After that, I got in 3 more rounds of the first protocol in the remaining 4 minutes to get in a full 30 minute workout.
This seemed like a “good bad idea” on paper but fell kinda flat. Just didn’t have much punch to it. The tabata in the middle helped breathe a little more life into me: if I were to do it again, I think I’d do more like Tabata-Non Tabata on a rotation. But I got in a good amount of swings and burpee chins.
PM WORKOUT (1600)
TABEARTA. Got 4 complexes per round for the first 5 rounds and fell off after that. Digging this challenge.
Monday, January 30, 2023
Training Log: Entry 2667
AM WORKOUT (0330 natural wake up)
**SUPER SQUATS** Workout 4
(3)Incline DB bench/Chins superset 3x12x100s/2x15
BtN Press/band pull apart superset 3x10x125/50 total reps
Breathing Squats/Pull overs 20x355/20x20lbs
Assistance Work Circuit: rows into shrugs into reverse hypers into GHRs
* Every workout from here on out is uncharted territory. Unlike last run, I don’t feel like I’m playing with fire with every workout. Not having RSV or a torn hamstring is pretty amazing that way. I held the bar the lowest it’s ever been in my life, which is a byproduct of my garage being so cold that my hands were numb approaching the set and I had to effectively slap the bar on top of my back, so it slid quite a bit. I had no doubt in my body’s ability to get through the set: just needed to make sure I could keep the bar on me.
* Forearms are slightly less pissy, but still letting their feelings be heard. Pressing was still strong.
* I like what I came up with for the assistance. Took a little longer to set up, but running a blitz through those movements is a bit closer in spirit to the deadlifts and blew me away. Also, I was able to get all my chins done unassisted. There’s still pain in the area, but performance is improving.
* Really like what I came up with for the conditioning. Swings don’t bug my forearms, and they work that hip hinge that is otherwise lacking, and I was absolutely hurting conditioning-wise in the later rounds. Burpee chins are always a great choice, but I know I can let myself meander on them, so I kept it to a single just to get in the level change and brutality it brings.
* Appetite is through the roof. I’m leaning into it. I’ll do some sort of stupid conditioning later.
PM WORKOUT was 40 burpees over bar. Digging going bodyweight on my Super Squats days
Sunday, January 29, 2023
Training Log: Entry 2666
Slept off and on until 0630, got up and got in 40 burpees over bar fasted, ran around with hair on fire all morning, crushed this workout in the PM before cooking an amazing dinner
That's Axle Grace in 2:09 for a 5 second PR followed by TABEARTA followed by 14 ABCs in 5 minutes w/24kg bells.
Really digging these workouts that are basically "Hit a PR and then hold on like you're riding a bull". Tests all sorts of different qualities.
To say nothing of the fact I did Double Super Squats on Friday. I am a goddamn maniac. You are all in trouble.
Saturday, January 28, 2023
Training Log: Entry 2665
Slept off and on until 0630 and then it was a "getting after it" kinda day, so I did 3 tabata workouts throughout the day.
First one was a fasted workout where I got in 20 seconds of burpee chins with a bear complex in the 10 seconds between rounds. Went for 4 per round for as long as I could.
Second one was classic TABEARTA post lunch. Trying for 4 complexes per round every time now. I got through 4 rounds that way, then 4 with 3s. It's amazing how slow 3 feels now.
Final was 40kg KB swings and 2 burpee chins during the 10 seconds downtime. It was pretty miserable.
Forearms are touch and go. Right tricep doesn't like me, but the feeling is mutual.
Took my kid out to Golden Corral to celebrate us staying here, and then, after their sports tournament today, they wanted to go to our favorite local BBQ place. It was a good weekend to have done a double Super Squats workout on Friday.
Friday, January 27, 2023
Training Log: Entry 2664
AM WORKOUT (0330 natural wake up)
**SUPER SQUATS** Workout 3
Axle clean and strict press away/pull aparts 3x10x171/50 reps total
Upon unloading, I realized that was the same weight as last time. Got pretty upset about that.
High bar strict good mornings 15x152lbs
20 standing ab wheel 25 pushdowns 25 band curls
**POST WORKOUT SHAKE**
…Breathing Squats/pull overs 20x350/20x20
Redemption
Notes:
* This was monumentally stupid, but so was misleading the bar in the first place, so that’s the consequence.
* But man, you wanna talk “more trouble than I’m worth”? How about coming back for another round of Super Squats? This is going to be a VERY anabolic weekend.
* In that regard, I need to chill out on the KBs for a few days just to let my connective tissue restore.
* The press is a PR as well, as far as recent results go. I’m just in a great spot right now. Primed to grow, and growing. Still feeling a little under the weather, but it’s not RSV, so I can breathe.
* Tang Soo Do tonight, and probably some burpees where I can fit them in.
PM WORKOUT
TABEARTA upon getting home. Got in 4 rounds of 4 rounds of 4 complexes before it fell apart. Really digging that challenge.
Thursday, January 26, 2023
Training Log: Entry 2663
AM WORKOUT (0430 natural wake up) FASTED
**CONDITIONING**
30 minutes rotating between 4 movements:
* 40kg KB burpee swing * 24kg devil press * burpee chin * 24 kg burpee into clean and press
Each round, add a rep. After 5 reps per round, start over at one.
Made it through 2 full ladders and through rep 2 of the third ladder
20 standing ab wheels 50 pull aparts 25 pushdowns 25 band curls
Notes:
* Another one of those "came up on the spot" workouts. Big theme is I'm saving my leg flexion stuff for Super Squats, so all my conditioning stuff is swing, clean and snatch focused. Also helps get me hip hinge in place of squat. That said, my elbows are giving me playful reminders of what happens whenever I go too heavy into KBs, and pairing that with high rep squats tends to really get them pissed off, so I'll need to watch that. The tricep tear still hurts, but it's getting better, and being able to hit burpee chins is a huge victory.
* Got the day off work, so going to be doing some general activity cleaning up the house and will most likely get in one more short conditioning workout.
PM WORKOUT
This was gnarly
TABEARTA, but going for 4 complexes per round instead of 3. I got through 7 of 8 that way and totally blew my lungs out. I know what the next evolution is now.
Wednesday, January 25, 2023
Training Log: Entry 2662
AM WORKOUT (0330 natural wake up)
**SUPER SQUATS** Workout 2
(3) Incline DB Bench superset w/chins
3x12x95s/1x7,2x15 w/light band
Behind the neck press superset w/band pull aparts
3x10x120/50 reps
Breathing Squats/pull overs
20x345/20x20lbs
KB gorilla rows
1x35x24kg
Axle shrug against strong short bands straight into reverse hypers
1x35/70 reps
20 standing ab wheel
25 pushdowns
30 GHRs
Neck work
**POST WORKOUT SHAKE**
**CONDITIONING**
15 rounds in 1 minutes of
* 1 devil press w/24kg bells
* 1 KB swing w/40kg bell (add a swing each round)
Notes:
* Before I forget, want to log that I’m using 1 min rest between all sets on this program. I don’t intend to log that again, so I’ll get that down now.
* This is the weight I tore my hamstring on last run, so this is a fantastic milestone. In turn, I wrapped it up at 20. I could have pushed for another rep, but I could also tell I was letting technique drift, and that’s what got me last time. And it’s clear I definitely took it “far enough” to get a training response here. And given my appetite is already through the roof, this is working exactly as needed. It’s funny how mundane “just 20” can feel now after working in the 30s.
* Pressing is feeling awesome. Pulling is getting there. I can work through a good amount of pain, and it seems to be flushing the injury site, because the bruising on the tricep is getting insane. I might actually snag a photo of this, because it’s more apparent than the lat.
* Those gorilla rows were amazing. Got the idea from a buddy of mine who is into KB sport. I can definitely see pushing these to stupid high reps.
* I legit have trouble sleeping because I’m excited to train. That’s a great place to be in. Do I still hate exercise? Absolutely. Do I still love what it does to me? Absolutely!
* Supposed to be sparring night for Tang Soo Do tonight. Usually a good workout. Took the day off work tomorrow to get some “to dos” knocked out, so I’ll have a touch of leisure.
PM WORKOUT was 40 burpees over bar. Those are really awful the day you do Super Squats.
Tuesday, January 24, 2023
Training Log: Entry 2661
AM WORKOUT (0430 natural wake up) FASTED
**CONDITIONING**
30 minute EMOM workout.
3 stations:
* 40kg KB swing
* 20kg KB alternate snatch (1 snatch per arm)
* 24kg Double KB clean and press
On the odd minute: do a burpee in between each station
On the even minute: pick 1 station and do the exercise for the full minute
20 standing ab wheels
50 pull aparts
25 pushdowns
25 band curls
Notes:
* Something I came up with after yesterday. Nice way to get in some movement this morning while keeping the legs fresh for tomorrow. Threw in a set of DKB front squats at one point just to see how it’d go, but they were moving a bit too slow for conditioning. Otherwise, this was pretty solid moderate work.
* The bruising on my tricep tear is FINALLY showing through. Took like 3 weeks. My pulling ability continues to improve.
PM WORKOUT
TABEARTA
Monday, January 23, 2023
Training Log: Entry 2661
AM WORKOUT (0320 natural wake up. Rough night of sleep due to use of pseudoephedrine before sleeping)
**SUPER SQUATS** Workout 1
Axle clean and strict press away (superset w/15 band pull aparts)
3x10x166
Weighted dips/axle row supersets
3x12x90/2x15x178
Breathing Squats/pull overs
23x330/20x20
Strict high bar good mornings
15x135
Poundstone curls
150xAxle
20 standing ab wheel
25 pushdowns
30 GHRs
Neck work
**POST WORKOUT SHAKE**
**ASSISTANCE/CONDITIONING**
65x180 reverse hypers, straight into 9 min AMRAP of
* Burpee
* 40kg KB swing
* Burpee
* 24kg DKB Clean and Press
Notes:
* Thrilled to be back on this, and excited to see how 6 on/6 off treats me. Got a lot of lessons learned from last time, and not having RSV to start is pretty big. Really wanted to focus on breathing as a result, and very pleased with how I took that on. Still need to re-learn holding the bar on my back for so long again, but that should pick up pretty quick. 23 reps wasn’t my absolute limit, but it was far enough for day 1. Don’t want to push myself to the point of blowing out a hamstring again so early in the program.
* I am loving how mighty I feel on the press again. The musculature that supports it has grown back in full and I’m feeling so much stronger. Most likely accounts for the results I’m seeing in the ABCs as well.
* Squat quality felt good. It’s weird doing this healthy again, considering the last 3 weeks of my last run was all FUBAR.
* Little conditioning circuit at the end was pretty dandy. I definitely wanna get more swinging in. On that note, the low weight on rows and lack of SLDLs is indicative that the lat is still healing. I could row with pain, and I could even do some SLDLs with pain, but I could feel some separation and decided to play it smart. It’s another reason I settled back on Super Squats: no deadlift emphasis. The GMs answer the mail well enough.
* I am excited to be growing again. I’ve got too many awesome food strategies.
PM WORKOUT
24 ABCs in 5 minutes w/24kg bells
Sunday, January 22, 2023
Training Log: Entry 2660
Slept off and on until 0700, got up and got in 40 burpees over bar, fasted.
It was a good goddamn day, because this happened
A TWO rep LIFETIME PR on 5 mins of ABCs w/24kg bells, getting 28 total. Died for a few seconds and then did burpees into axle Clean and press w/136lbs
From the very first complex I knew it was going to be magic. I was just absolutely flying. I could not be better primed to enter this round of Super Squats.
Which, on that note, some outstanding meal prep
3 chicken low-carb quesadillas for 3 lunches (2 air fried, one cooked in the quesadilla maker)
The innards of 5 breakfast burritos for the weak, featuring grassfed piedmontese tri tip.
There was lots more meal preps as well, but these were the most awesome.
I am over the moon for those ABCs. Had no intention, no plan, just getting it done. We miss 100% of the shots we don't take, and we never know when it's going to be a good day, so get after it EVERY day and good things will happen.
Saturday, January 21, 2023
Training Log: Entry 2659
Slept off and on until 0700 (being sick threw me off), got in 40 burpees over bar fasted (tripped over bar on rep 28, ate it, kept going), then got this done in the PM
Axle Grace in 2:14 (1 second PR)
into
5 mins ABCs (15 total)
into
TABEARTA
I was feeling STRONG at the start of Grace, and then suddenly lost my pop. Same happened with the burpees this morning. I'll keep blaming this minor annoying illness.
Friday, January 20, 2023
Training Log: Entry 2658
AM WORKOUT (0435 natural wake up) FASTED
**CONDITIONING**
30 Min AMRAP of:
* 1 burpee
* 1 95lb thruster
* 1 100lb log viper
Add a rep per round
Made it through a full 11 rounds and timed out on the burpees of the 12th
Notes:
* Good end to the deload week. My quads have felt like they’re full of lead since Tues, and this was a nice way to get a little bit of energy back. Didn’t absolutely gas myself, but was still feeling the hurt, and I got to put a lot of reps overhead. I liked the confined space of this, although I hit my garage door motor a few times.
* Tang Soo Do tonight and probably some sort of short conditioning effort. Weekend ahead, then back to gaining. That said, feeling an annoying minor illness creeping up, so I gotta keep tabs on that. Super Squats while sick hasn’t been great to me.
PM WORKOUT (1700)
Finished the day off with TABEARTA. Definitely coming down with something, but thankfully it's the weekend. I focused on moving REALLY fast this go round. Was refreshing.
Thursday, January 19, 2023
Training Log: Entry 2657
AM WORKOUT (0440 wake up via alarm) FASTED
**CONDITIONING**
21-15-9 ABCs and Bears
Notes:
* Like a re-mix of Armor Bearer. This was a good challenge.
PM WORKOUT (1640)
Finished the day out with 40 burpees over bar at an all time fastest time of 2:20.
Wednesday, January 18, 2023
Training Log: Entry 2656
AM WORKOUT (0415 natural wake up) FASTED
**CONDITIONING**
3 rounds of “Armor Bearer”
Armor Bearer=5 minutes of ABCs+TABEARTA.
Got 23 ABCs in the first 5, then 5x3, then 2-3-3-2-3
TABEARTAs were all over the place
Notes:
* Didn’t want to do this workout, and had no real good reason not to, so it’s what I did. Still probably the most intense 30 minutes I know of. Like taking my medicine: I’m glad when it’s over. Hitting it fasted is special misery.
* Tang Soo Do was canceled tonight, but I may still have some snow shoveling in my future.
Tuesday, January 17, 2023
Training Log: Entry 2655
AM WORKOUT (0438 natural wake up) FASTED
**CONDITIONING**
EMOM Workout:
* First 5 minutes: ABCs w/24kg bells (5-5-5-5-3)
* Next 10: Juarez Valley Front Squats w/185 (1-10-2-9-3-8-4-7-5-6)
* Next 5 minutes: ABCs (5x3)
* Finish w/Juarez Valley Thrusters w/95 (1-10-2-9-3-8-4-18)
Notes:
* Something I came up with yesterday before bed. The skeleton of it is pretty dandy. I had room to go up just a bit on the weight for the Juarez Valley stuff. Things were getting too easy at the very end, which is why I went to that final set of 18, getting in all the remaining reps in one go. The ABCs did a great job of upping the suck factor leading into that heavier stuff. Hitting that pace of 5s at the start was a good showing, and I imagine I could have gutted out the final 2 to get a solid 25 to open, but I did want to leave a little breathing room.
* Still the deload week, so plan is a bunch of fasted conditioning to take weight off my body while eeking out that last little bit of leanness before reversing course.
* Might still do some conditioning on top of conditioning.
* Right lat continues to heal.
PM workout was TABEARTA. Glad I got it in: didn't think I was going to. I was moving fast and smooth on it today, which meant it wiped me out pretty good.
Storm is in the forecast for tomorrow. May be getting in activity via shoveling. Great deload week.
Monday, January 16, 2023
Training Log: Entry 2654
Slept until 0658, fasted 40 burpees over bar, then an afternoon remix of yesterday
10 min EMOM.
* Odd minute max ABCs
* Even minute max burpee into Stone to Shoulder
Original plan was 6s every minute on ABCs: the pace for 30 in 5.
...that fell off.
This was pretty brutal. Start of the deload week.
Sunday, January 15, 2023
Training Log: Entry 2653
Slept until 0640, 40 burpees over bar fasted, then this in the PM
5 mins ABCs w/24 kg bells (25 total)
5 mins of burpee into SOS to shoulder (135lbs for 19 reps)
Once again, something magic about coming off the floor and getting after it.
Saturday, January 14, 2023
Training Log: Entry 2652
PM workout I came up with while doing chores today and it was so awful I had to try it
Axle Grace (2:15 time, LIFETIME PR with a torn lat get f**ked Earth)
Into 21 thrusters w/95lbs
Another "round" of Grace
15 thrusters
Yet another Grace
9 Thrusters
Arrive at Valhalla
Tell them to hold my place at the table: I've got more to do
Notes:
* That PR came out of nowhere. I gave myself 1 test clean to see if the lat would hold out, and told myself to just take it smooth. Well, slow is smooth and smooth is fast it seems. From there, it was a lot of dying, coming back from the dead, just to die again. I need to be smart and treat my connective tissue a little better, but whatever: this was awesome.
Friday, January 13, 2023
Training Log: Entry 2651
AM WORKOUT (0340 natural wake up)
**CHAOS IS THE PLAN** Week 3, Workout 5 (final workout)
11 rounds in 30 minutes of:
* 2x260lb keg lap and triple extension
* 2x296lb axle bench press
**POST WORKOUT SHAKE**
**ASSISTANCE/CONDITIONING**
I set the tabata round timer and did various bits of daily work during the 20 seconds on and stripped/put away plates for the 10 seconds off for a total of 12 rounds. That took care of 50 dips, 20 standing ab wheels, 50 pull aparts, 25 pushdowns and 25 curls
Then 3 min AMRAP of burpee over bar (38 total)
Notes:
* Deadlifting still not a great idea with the lat (which, btw, the bruising has spread in such an amazingly disgusting way that it looks like half of my body has gangrene), but I noticed yesterday that the log was manageable, so the keg was the next logical progression. Being able to rest the majority of the weight against my body vs holding it into my lat seemed to be key. That said, this tore the everloving f**k out of my shins and absolutely brutalized my body. One of those movements that causes “soul fatigue”. No one particular muscle is really aching, but I was just plain ol’ “done” when it was over. This definitely didn’t tickle the lat, but it held out well enough. Operating on that razor’s edge to get it to come back quick. It’s only been a week since I tore it, so I’ll take this.
* I am so pleased with how the bench went. I technically did 12 rounds: I did 1 round of bench and keg where the keg was only loaded to 155lbs and realized the latter was too light to have any sort of impact, so I loaded it and reset. My bench and pressing was floundering for so long and it’s coming back so much stronger now. And to be able to hit those reps AFTER the buttkicking that came from the keg really bodes well.
* I had nothing left in me when it came time for conditioning. Couldn’t clean the kells. Whole body just nuked. Burpees fit the bill for unloaded and awful.
* With this, I’m gonna wrap up “Chaos it the Plan” as a 3 week intensification block. Minus the injury, this was what I needed post Super Squats: just something to get me back to heavy poundages and short rest times. It was very taxing, a deload is necessary, and I’m ready to start eating big again.
PM WORKOUT
24 ABCs in 5 minutes w/24kg bells
Tang Soo Do was solid. An hour of forms work.
Thursday, January 12, 2023
Training Log: Entry 2650
AM WORKOUT (0338 natural wake up)
**CHAOS IS THE PLAN** Week 3, Workout 4
10 rounds in 30 minutes of:
* 2x435 Buffalo bar squat * 2x200lb log clean each rep and strict press
**ASSISTANCE**
4 rounds of max dips into max lateral raise into max pull aparts
20 standing ab wheels
50 pull aparts
25 pushdowns
25 band curls
**POST WORKOUT SHAKE**
**ASSISTANCE/CONDITIONING**
30 GHRs
70x180 reverse hypers straight into tabata DKB work (holding onto the bells, go into a burpee, come up into a double KB clean, repeat)
Notes:
* I’m really happy with how this turned out. Last time I did the heavy squat workout was in an afternoon session, so being able to come at it 10lbs heavier in the morning is a great sign. Scrapped the keg and went with the log for the sake of my lat. It’s healing and getting more stable, but the keg is a LOT of chaos to throw at it. The log allows a lot more control, and I was able to slow down where I needed to shift weight off the lat as needed. It was certainly heavy pressing work, which was a pleasant surprise. The squats moved very well, but re-racking it tends to cause a good amount of pain. It’s a LOT of rapid decompression.
* I was absolutely nuked when it was all said and done, and scrambling coming up with fitting conditioning. The KB work was decent. I had done enough pressing, so just stuck with cleans, which made it move faster.
* Tang Soo Do was a decent enough workout last night. Got some kudos on my kicks. Head height is becoming very frequently achievable now.
Training Log: Entry 2649
WEDNESDAY
AM WORKOUT (0435 natural wake up) FASTED
**CHAOS IS THE PLAN** Week 3, Day 3
30 minute EMOM with the following approach:
* Top of the minute, do 1 thruster out of the rack w/95lbs
* Remainder of minute fill with burpee into a double KB clean and press w/24kg bells
Add a thruster each minute until you get beat by the clock, then start over.
I managed to get through 3 rounds of 8 thrusters, then worked my way through a round with 5 thrusters before time ran out
* 20 standing ab wheels
* 50 pull aparts
* 30 GHRs
Notes:
* Came up with this last night and pretty pleased with how it turned out. Lat is currently not in a good state for swings or chins, and I didn’t want to completely murder my legs with front squats, so this did the trick. Still a good amount of magic in the burpee into DKB C&P, and thrusters are always a miserable time. Taking it from the rack spared the lat a touch as well. Beyond that, no real expectations, so getting to 8 three times was pretty clutch. I was definitely hurting and sucking wind, and the time passed decently quick with the challenge of adding a thruster each round. In general, EMOM workouts drive me crazy, so having to find little ways to distract myself go far.
* I’m in that post flat and fat phase of reduced calories and, in term, feeling like I’m “lean enough” from here. Way forward may be a 1 week deload to try to get the lat to heal and then back to gaining.
* Tang Soo Do later tonight, with heavy squats tomorrow.
Tuesday, January 10, 2023
Training Log: Entry 2648
AM WORKOUT (0340 natural wake up)
**CHAOS IS THE PLAN** Week 3, Workout 2
**MAIN WORK**
10 rounds in 30 mins of:
* 10x155 SSB Good mornings from pins
* 10x80lb weighted dips
**ASSISTANCE**
33 Axle shrugs against strong shorts bands INTO
67x180 reverse hypers INTO
20 standing ab wheels INTO
50 pull aparts INTO
25 pushdowns
25 band curls
**CONDITIONING**
22 rounds in 10 minutes of:
* Burpee, jump to KBs, Double KB clean and press, jump back to burpee, SSB squat
Notes:
* Bruising is finally showing on the lat, and, in turn, it wasn’t ready to play with deadlifts. Pulled a few reps of 155 on the axle and could tell it just wasn’t going to be a good idea to go heavy today. So pivoted, went with GMs from straps and pushed the reps on the high side to keep it lighter. Decent enough workout for main work, and pushed the conditioning to compensate.
* I’m really finding something with that conditioning. Going from the floor into a full ROM movement really has some magic to it.
* Gonna be time to start thinking about the way forward from here. No real plans to speak of…aside from Chaos of course.
Monday, January 9, 2023
Training Log: Entry 2647
AM WORKOUT (0338 natural wake up)
**CHAOS IS THE PLAN** Week 3, Day 1
**MAIN WORK**
11 rounds in 30 minutes of
* 5x235 Front Squat
* 5x141 axle clean each rep and strict press
**ASSISTANCE WORK**
Set timer for 8 minutes and got in
* 4 rounds of Max Dips-Max Laterals-Max pull aparts * 20 standing ab wheels * 25 pushdowns
62x180 reverse hypers, immediately into 7 minutes of burpee into DKB clean and press AMRAP (19 total rounds accomplished)
Notes:
* Very happy I could get through this today. I was curious how cleans were gonna go with the muscle tear, but as long as I pulled slow on the initial break off the floor and got set things were good. Which, honestly, is actually how you’re “supposed” to clean, vs my typical spazzy jerk from the floor, so that’s good.
* Went light on the weight advances due to circumstances, but still seeing progress. I allowed 40 seconds between ending the round and levering my belt in prep for the next round. Was definitely huffing and puffing at the end.
* I like what I came up with combining the reverse hypers and conditioning. These high rep hypers are conditioning on their own, and from there I had the bells set-ups and just immediately ran up and hit my first burpee. I’d jump from the burpee to the bells, hit the clean and press, then ride the bells down to the floor, bear crawl backwards a step or two and start and process over. Actually had a few rounds where I had to pause on my hands and knees: definitely gassed.
Sunday, January 8, 2023
Training Log: Entry 2646
Slept until 0730, got in 40 fasted burpees over bar, did a bunch of meal prep, going to tackle my day. Had the original Spike flavor yesterday and it was fantastic as well, so I’m gonna say I’m a fan of all the Spike flavors. Great product.
PM WORKOUT
3 rounds of "Armor Bearer"
I got 26 ABCs in the first go, with 18 unbroken, tying my record...and then doing ANYTHING after that was absolutely miserable.
And I feel a need to re-iterate: my lat/armpit is STILL torn. I am not 100%. So that's pretty amazing.
Going for front squats and axle clean and press tomorrow. See how it shakes out.
Saturday, January 7, 2023
Training Log: Entry 2645
Got some of the best sleep I've had in years until about 0730. Got up and did 40 burpees over bar, fasted. I should note that I'm referring to lateral over bar vs forward.
Later in the afternoon, I did 1 round of Armor Bearer where I got in 23 ABCs. In the evening, another round, with 22 ABCs. Not bad with the torn muscle.
Friday, January 6, 2023
Training Log: Entry 2644
AM WORKOUT (0350 wake up via alarm)
**CHAOS IS THE PLAN** Week 2, Workout 5
**MAIN WORK**
3 rounds of:
* 3x415 low handle trap bar pull
* 3x140 weighted dip
Tear something in right lat on the 3rd rep of the 3rd round of trap bar pulls
Pivot to
10x10x135 SSB good mornings w/30 seconds rest between sets
**ASSISTANCE**
25 axle shrugs against strong short bands
50 pull aparts
50 overhead pull aparts 25 pushdowns 26 band curls 20 standing ab wheels
**POST WORKOUT SHAKE**
**CONDITIONING**
10 minutes of 1 burpee straight into 1 SSB squat w/135lbs
41 rounds completed
Notes:
* Chaos is the plan! And at no better time. I’ve essentially repeated the injury I got during BBB Beefcake, but this time on my right side vs my left. It’s less severe, as there was no subluxation to go alongside it, but I tore along the same region. It’s truthfully IN my armpit, high up, but it limits my pulling and bending over, so I think of it as a lat or teres minor. It happened in the same way too: on the eccentric of the deadlift. The fact it was on a trap bar is pretty funny, given that’s the “safer” bar. Ultimately, it’s frustrating, but recoverable, and thankfully I’ve “been there/done that” with this one, so I know the way forward. Cue good mornings.
* Had to use a unique style on the GMs. Had my forearms horizontal against the handles. My injury presents when I transition from upright to folded over, so keeping the arm elevated helped. This was decently challenging by keeping the rest periods short.
* Shrugs had to be taken pretty slow, which had a great training effect. Everything else was just figuring it out as I go, seeing what I could and could not do. The fact I can still do ab wheel and burpees means this isn’t nearly as bad as the last time, and in that regard I’m blessed.
* The conditioning I came up with was decent. The big goal was going straight from the floor into the squat and back again. Level changes galore.
* Again: no better time to deal with this. Chaos is the plan and will remain so. I feel like I still can continue with the majority of what I was going with here, with a few changes. Heavy weighted chins are going on the backburner.
PM WORKOUT
Went old school with Tabata Double KB front squats with the 24s today, to give the muscle tear a break. These are still awful. Tang Soo Do was pretty standard.
Thursday, January 5, 2023
Training Log: Entry 2643
AM WORKOUT (0340 natural wake up)
**CHAOS IS THE PLAN** Week 2, Workout 4
**MAIN WORK**
8 rounds in 30 minutes of:
* 3x415 SSB squat * 3x190 log clean once and strict press away * 3x60lb weighted chin
**ASSISTANCE**-Set an 8 minute timer
4 rounds of
* Max dips * Max lateral raises * Max pull aparts
20 standing ab wheels 25 pushdowns
62x180 reverse hyper 30 GHRs
**POST WORKOUT SHAKE** **CONDITIONING**
Tabata timer, do a burpee, jump from the burpee to kettlebells and do a clean and press, jump back into a burpee and repeat process. Spend remaining time unloading plates off the SSB. This floored me, and in 4 minutes I had the bar fully unloaded, so complete win
Notes:
* Those SSB squats felt MUCH heavier than the last time. I noticed it on the warm-ups. 265 had me fold in half. My middle back seems particularly fatigued, which is most likely a product of the deadlifts I pulled 2 days before, and possibly the swings as well. Lots of “fishing rod” squats on this, BUT I got through them all. Outstanding that I can still find that gear in me.
* The presses felt stronger than last week. Redeveloping heavy log proficiency, and greater trust in the bicep. Chins continue to be pretty solid.
* 2 fewer total rounds than last time, which is most likely a product of those squats taking so much out of me. Definitely no shortage of training effect.
* Still appreciating keeping the assistance work on a timer. I do the dips, abs and pushdowns inside of the 8 minutes and the rest for the remainder.
* The conditioning work came out of necessity, but I’m really appreciating the magic of coming off the floor straight into something overhead. Jumping to the bells adds some urgency as well.
* Tang Soo Do last night was pretty decent work on basics and combinations. My kicks continue to get higher, so mobility is improving.
Wednesday, January 4, 2023
Training Log: Entry 2642
AM WORKOUT (0417 natural wake up): FASTED
**CHAOS IS THE PLAN** Week 2, Workout 3
*Death By Kettlebell Swing*
EMOM: 40kg KB swing and max burpee chins. Start with 1 swing. Add a swing per round until the clock wins.
Got through 25 rounds before I got beat. Then did a simple ladder up to 4 between swings and chins until minute 30, then went for max swings in a minute of 33.
**ASSISTANCE**
20 standing ab wheels 50 pull aparts 50 dips 25 pushdowns 23 band curls 30 GHRs
Notes:
* Got about 74 burpee chins before I got beat by the clock.
* It took a lot of discipline to not turn this into something incredibly ridiculous, but this was exactly what I needed for something that was moderately challenging and trained more of the “neglected” parts of my programming. Basically, I wanted to stay away from a lot of squatting and loading of the body, so no ABCs or TABEARTAs. Swings area always fantastic, and burpee chins are a fantastic compliment to everything. This workout mixes swings with level changes, which is always awesome, and then the “death by” aspect puts in a challenge that keeps me on my toes, as otherwise I have a tendency to meander when it comes to this stuff.
* Added challenge is that both of my shoulders are practically locked into place due to the shots I got yesterday. Flu shot in the left arm and COVID booster in the right. Both hurt differently. Was really feeling it on the burpee chins.
* My pressing muscles are sore, and I realized it may be due to the fact that yesterday was the first day I had done flat bench with a bar in like 3 months. I forgot that I cut it out entirely for Super Squats, and the 3-4 week training block before that I had cut out all benching (going for dips, push ups and burpee chins) and then had deloads and other stuff along the way. Makes the performance I had in it pretty cool. Good to know I don’t HAVE to bench to be able to bench.
* Rest of workout was some daily work filler. I’ve got Tang Soo Do later tonight, and possibly some more conditioning. Tomorrow’s workout would be the start of the next cycle, where I’ll up the weights and see what I can do.
* Still gradually dropping calories, just to give my guts a break before we ramp up again.
* Definitely had more on my mind for the deadlifts, and pulled 405 as a warm-up and said to myself “Are you f**king kidding me?” with how heavy it felt, but I had to keep in mind that about 12 hours prior I had squatted 11 sets of 425 for doubles as part of a giant set, so I’m sure some fatigue was carrying there. And really, I imagine those keg presses had really added into it. But in either since, I accomplished the goal of working hard, because once again my face is a warzone of blown out blood vessels.
* Bench weight was just about perfect. May have had another 5lbs or more in me, but it was certainly challenging.
* My pulls were SUPER straight legged, even for me. A product of SLDLs with Super Squats alongside my quads being pretty fatigued from squats. Really had to focus on squeezing the weight off the floor.
* I like how the assistance shook out. And Fran is a great compliment to this day: front squats, overhead and chins.
* Probably some more conditioning on the horizon later today.
PM
Got my COVID booster in one arm and flu shot in the other today. The tech told me to work my arms out to help with the soreness, so of course, I did TABEARTA.
Tomorrow will be fasted conditioning in the AM and Tang Soo Do in the PM.
Monday, January 2, 2023
Training Log: Entry 2640
Slept until 0800 (much better sleep) and got in 40 burpees over bar in 2:38, fasted. Then a great PM workout
11 rounds of:
* 2x425 buffalo bar squat
* 2x180lb keg clean and press (1 per side)
* 2x80lb weighted chin
4 rounds of:
* Max dips
* Max DB laterals
* Max pull aparts
20 standing ab wheels
Band curls
Band pushdowns
Notes:
* Went too heavy on the keg for the first round, but was able to resolve that. This was absolutely killer. Heavy and brutal: just what I was going for. Tomorrow's plan is deads and bench.
Sunday, January 1, 2023
Training Log: Entry 2639
Slept off and on until about 0700, got in a fasted 40 burpees over bar in about 2:20. It’s funny: burpees over bar was the OG fasted morning workout, and coming back to it STILL blows me away. I am HURTING when it’s over. Good to keep in a rotation.
Sleep has gotten a little rocky and it coincides with me switching my second energy drink to an iced coffee I found that I enjoy. A coincidence worth examining. I WANT to drink coffee over energy drinks, but I think I’ve demonstrated time and again that I am a mutant and my biology runs backwards, so who knows.
Fantastic PM workout
* Axle Grace (30 clean and presses w/136lbs) in 2:20 for a PR, straight into 18 ABCs in 5 minutes straight into TABEARTA
Had zero intentions of hitting a PR, so the nail that out the gate and then STILL keep getting after it was amazing. Really feeling in top form again. Great way to start 2023.
