Meateater II, w/136lb axle clean and press buy in EMOM
Notes:
* Meateter II is 10 KB swings w/24kg bell and 10 burpees. You’re supposed to rest 1 minute between rounds, because the guy that wrote Tactical Barbell II actually knows how to program conditioning, whereas I am merely psychotic. I threw in that EMOM buy in, because those catfish reps really are magic for me. I will absolutely start dogging those burpees if given the chance, and this keeps me honest.
* Extremities are aching from the squats from yesterday, which made the cleans move a bit slow. My deload is going to be valuable. Right knee is pretty badly swollen too. This run of Super Squats took as much as it gave.
PM WOROUT
Got in a short tabata workout using my Body Action System. Hit a burpee, then pop up and 1-2, back to burpee. Ideally, I'd do a sprawl instead. Need to set up my mats again.
Monday, February 27, 2023
Training Log: Entry 2693
AM WORKOUT (0345 wake up via alarm)
**SUPER SQUATS** Workout 16
(3) DB Incline Bench/weighted chins supserset
2x12x110s 1x9x110/2x15x25
Breathing Squats/Pull overs **20x405**/20x20lbs
No better way to hit that than with a fireworks finish
**POST WORKOUT SHAKE** **ASSISTANCE**
Row-shrug-hyper-abs-bands-raises
21x110 kroc row
26 axle shrugs against strong short bands
40x180 reverse hyper
20 standing ab wheel
25 pushdowns
25 band curls
50 pull aparts
20 full ROM lateral raises
Notes:
* It is done. 20x405. The Jessue Marunde number.
* Yeah, his was 407, and deeper, and better, but I’ve had that video favorited in my youtube ever since I FIRST did Super Squats. It seemed impossible to me then. This is so monumental. I’d love to come back and hit it even cleaner someday, but knowing I’ve got this in me, under these conditions, is fantastic.
* Connective tissues felt great going in and just a little beat up coming up. I’ve come up with an effective strategy for a future run, and I’m excited about that.
* My right hip started buckling around rep 16 or so. Fun x-factor to contend with.
* How about that finish?! Thankfully, only casualty was a little plastic container that I kept various odds and ends in. Using bumper plates was a smart move.
* Pressing felt good today, but I called off the BtN presses to give me a little more room for success. And after the squats I was absolutely done with anything else.
* Riding this high for all it’s worth. If I’m feeling good, Wed will be taking 315 for a long ride and Fri will be SSB time.
* Will get in some sort of conditioning today. Schedule is a bit nutty with some life events, but we’ll make it work.
PM Workout was 25 burpee chins in 2 minutes. Still feeling the effects of those squats.
Sunday, February 26, 2023
Training Log: Entry 2692
Life remains crazy, but so does training. Bow Before Grace done in 10 flat
Extremities are feeling awesome. I've got this going on in my head right now
Training Log: Entry 2691
*SATURDAY*
Typical absolutely bonkers day, but I got in over 50 burpees in 2.5 minutes fasted this morning and did 32 humane burpees in 30 minutes w/24kg bell
First 25 were EMOM, then went for max rounds in 5 minutes to get in 7 more. I like that: I'm going to do it more.
Friday, February 24, 2023
Training Log: Entry 2690
AM WORKOUT (0335 natural wake up)
**SUPER SQUATS** Workout 15
Axle clean and strict press away/pull aparts
1x7x181 2x8x181/50 total
Axle rows 2x15x231
Breathing Safety Squat Bar Squats/Pull overs 20x335/20x20lbs
Axle SLDLs 1x15x281
20 standing ab wheels 155x20lb flat DB bench 25 pushdowns 25 band curls
**POST WORKOUT SHAKE**
**CONDITIONING**
3 minutes of burpee/axle deadlifts: hold onto the axle, get into push up position, push up onto the axle, jump feet back to start, stand up into a deadlift. Got something like 22 reps done. Decent challenge. I had 103lbs total: can definitely go heavier in the future.
Notes:
* I am definitely reaching my limit. First time coming into the gym feeling weak. My body felt refreshed and free of pain, but reaching for the axle for the cleans I had no pop in me. These weren’t full on continentals, but I caught the clean low on my chest and had to limbo under the bar, which took away some energy for the press. Also dealt with some minor headspins. I’m just leaning into it for now. 3 workouts left and I’ll make the most of them. But I can definitely see where not having the gallon of milk a day is impacting me here. Trying to keep up with the demands of recovery absent that tool puts me in a situation where I simply don’t have the time to support the intake of food, and it’s getting rough of my guts to process all of this. But I’m leaning a ton of great lessons as a result, and have something to carry forward from here. In that regard….
* The SSB was the right call and I hate that it was. My extremities feel great, and my knee doesn’t hurt, and the workout CLEARLY pushed me…but it ultimately was a leg workout rather than a whole body experience. I felt like puking on the concentric of every rep after 12, and it was incredibly taxing and exhausting, but I had ALL the time in the world at the top of each rep to re-gather myself, because the SSB allows for that, whereas the barbell is brutal and unforgiving when trying to recover. I also needed less weight to achieve this training effect, but, in turn, that means I had less weight on my body. I feel like there’s some goodness to be had from all of this, and I’m cooking up a plan for another run of Super Squats using a HLM approach. Open the week with the barbell for 20 reps, middle of the week is the barbell for 30+ reps, end the week with the SSB for 20. In fact, thinking about it now, simple way would be to start day 1 with a weight for 20, then use that same weight for day 2 and go for 1 more rep, and then keep THAT weight consistent for the middle workout for the rest of the training cycle and just go for more reps each week. Mon and Fri would have weight increases. I like the idea of ending the week with the SSB, because it means I go from Thurs to Mon NOT barbell squatting, and really, I go from Tues to Mon not HEAVY barbell squatting, which should allow my elbows to recover. I think the trick would be to use 10lb increases weekly for the weight increases to mitigate the lack of frequency. And, of course, if I can get my tricep/lat to play nice, there’s always some room for the trap bar to come in. I like the guts behind this idea, if nothing else.
* Good to see progress on the rows and SLDLs. The healing is finally happening. And I like that DB bench burn out I’m doing.
* Conditioning was good enough for 3 minutes of work. I am excited about taking back conditioning for my next training cycle.
* I’ve got Tang Soo Do tonight and then my typical “hair on fire” weekends ahead. I’ve been sleep seeking quite a bit, so this will be good for me.
PM workout was 27 burpee chins in 2.5 minutes.
Thursday, February 23, 2023
Training Log: Entry 2689
AM WORKOUT (0435 natural wake up) FASTED
**CONDITIONING**
Notes:
* Just gonna explain this. 24kg bell. 10 swings-5 burpees-20 swings-5 burpees-10 swings-5 burpees-30 swings, etc. Basically working up in sets of 10 on the swings, but always coming back to 10 before advancing. The idea being that those short sets of 10 peppered throughout give me a chance to recharge and also give me more opportunities for level changes with those burpees. Intentional disruption.
* Ran It for 30 min and was on rep 3 of my set of 100 when timer ran off, which I calculated to be about 533 swings and around 90-95 burpees. Not a bad showing. This was the kind of workout I needed. Extremities feel better, heart rate got up, got in some posterior chain work, knee flexion was limited. Super Squats does a good job of vectoring decision making.
* On that knee flexion piece, I haven’t been bringing it up, but my right knee is in a bad way as well. It just aches when I squat. Feels more like overuse than any particular injury. I’m not used to that knee being the buggy one, so this is abit unique, but probably explains the hip pain on that side as well. I imagine I’m compensating in all sorts of ways.
* Tang Soo Do torqued my limbs a little last night, but I’m getting better at preserving them.
* I’ll need to do a write-up at some point, but these little fasted conditioning workouts have been pretty crucial to my success with the program, primarily because they are active recovery AND, by doing them fasted, I help continue to maintain a voracious appetite necessary for the degree of food I am consuming. But what’s funny is, I’ll post a video of me squatting 315 for 35 reps and get a handful of comments, but these little conditioning workouts get SO much attention, haha.
PM WORKOUT
25 burpee chins in 2 minutes
Wednesday, February 22, 2023
Training Log: Entry 2688
AM WORKOUT (0335 natural wake up)
**SUPER SQUATS** Workout 14
(3) Incline DB Bench/weighted chin superset 1x12x110 1x11x110 1x9x110/2x15x25
BtN Press/Pull aparts 1x10x145 1x8x145 1x7x145/50 reps total
Breathing Squats/Pull overs **35**x315/20x20
No, that’s not a typo. 35 reps with 315lbs
Die on my feet
Die on my back
Die sitting down
**POST WORKOUT SHAKE**
25 pushdowns
Literally nothing left
Notes:
* This was an interesting training session. Using some old school terminology, I’ve been “training on the nerve” and it came to show. Every single set of everything was exhausting and required self-talk to get through, and I still saw progress through out. However, warming up for the squats I just had nothing in me. What’s unique is that it’s not my body but my extremities. My elbows/forearms are just torn to shreds. Having 400~ lbs on my back 3x a week for long stretches with my low bar approach has just had me reach my limits, and trying to set up under the load was becoming excruciating. I feel like my body has to juice in it to get the squats out, but I don’t have the stability necessary to hold it there.
* So Chaos is the plan! I decided to go light and hit a new PR. And I’m glad I did, because 315 felt MUCH heavier than it had any right to. This was a pure willpower set, and around rep 7 I felt a twinge in my right hip. I was pretty pleased with the depth I was finding on this, rep 17 in particular stood out as a clean one. And man, you wanna feel special? Get to rep 15 and think “still not halfway”, and then get to rep 20 and think “maybe 20 more of these”. All I cared to hit was 31 to beat my previous PR, so finding 4 more after that was incredible.
* But f$$k me did I reach DEEP for that. Once it was done, so was I. Just nothing left in me. Cleaning up the gym was agonizing, and all I could manage after that was a VERY difficult set of pushdowns.
* I’ll get through the rest of this with some creative thinking. My plan, aside from chaos, is to bring in the SSB next workout. As much as I don’t feel like the SSB meets intent of Super Squats, it’s going to have to suffice, because my extremity pain is currently driving all my training decisions and that’s just dumb. My conditioning is based around what won’ t cause more pain, and I cut out dips for the same reason. So we’ll use the SSB so I spend less time with my elbows splayed out. I’m thinking get 405 with the SSB and see how many reps I can get through it, do SSB for Friday, Monday and the final Friday workout, and then Wed will be a last go with 315 on the buffalo bar.
* I honestly really like that idea, and it might actually be a future Super Squats approach. I’ve talked about mixing methods before, and this could be akin to a 3/5/1 or Medium/light/heavy style of the program. One workout going for max reps, one going for weight increases. Implement switching to spare the connective tissues. Once again, I think I’m just re-inventing DoggCrapp, but geniuses create and winners steal.
* I am a total psycho, because as I was driving I was thinking to myself “Alright, next training phase I need to lighten the load on my body. Deep Water uses light weights…” And it honestly isn’t the WORST follow-up to Super Squats in that regard. I think they’re fantastic dualistic programs…but my wife ALSO informed me last night that she basically waits until I finish eating for the night so she can get to bed, and it dawned on me that, no joke, yesterday, work ran a little later and I spent the entire time from what I got home to when I went to bed eating. I still made some time to watch some TV with the kiddo, but I was also snacking while I did that. I am still stupidly lean for how much I’m putting away, with at least one ab vein, so the food is necessary…but is it really? Do I REALLY need to be living like this right now?
* I also need to be able to run 10 miles in April, so that will most likely driving some future training decisions as well. If nothing else, my upcoming deload week will probably feature heavily in the running.
* Still got Tang Soo Do tonight. It’s grappling heavy, so that’ll be awesome on my joints. Most likely do some burpees as well.
PM WORKOUT was tabata front squats. Something that didn't load my arms.
Tuesday, February 21, 2023
Training Log: Entry 2687
Alright, life has been nutty. I’ve got 2 days of training to log here. Monday was a federal holiday, so I spent it with the family, which meant my schedule was off.
I slept until about 0715, got in 2:30 of burpees fasted, did 2 hours of Top Golf (like time at the driving range) and then did
PM WORKOUT (1400)
**SUPER SQUATS** Workout 13
Axle clean and strict press away/pull apart
1x10x181 1x9x181 1x8x181/50 total reps
Breathing Squats/pull overs 16x405/20x20
Axle rows 2x15x218
Axle SLDL 1x15x263
Poundstone curls 159xAxle
20 standing ab wheels
25 pushdowns
150 unbroken DB flat bench reps w/22.5lbs
Notes:
* Different kind of training day, different variables, different outcomes. As much as I’m stronger when I train in the afternoon, I’m also just different, and it showed. I intended to make this an abbreviated training day as it was, as I was in between obligations. I felt strong getting under the bar, but I felt myself slowing down much earlier than usual in a set. Part of it may have also been trying to chase the squat depth dragon, but along with that, when I’m training later in the day I don’t have the natural tightness in my hips that comes with morning training. I absolutely pushed this to the limit, as evidenced by how exhausted I was when the bar hit the straps. Also blew out a lot of blood vessels in my face.
* I am not afraid of the weights but excited about this future challenge. I now have something specific to conquer. In turn, my approach is going to change mentally. I’ve been racing to 20 reps (or 30 in the previous cycle), whereas now it’s simply a matter of “get strong and stay that way for as long as you can”. If I get 20 next workout, outstanding. If I get 17, the goal has been met. I’ve got 5 more workouts to conquer this. The soundtrack is changing too. “The Fragile” was appropriate that the time, but now we’re going to “Burning Bright”
* It’s too perfect. “I’m going back/of course I am/as if I ever had a choice…” “Oh my god I have missed you it has been so long/and I am stronger than I have ever been in my decline/I am stronger than I have EVER been IN my decline/for now I know, now I know, now I know for certain” To say nothing of the fact the song literally says “Breathe…breath….breath”. It could NOT be a better “Super Squats” song.
* The axle press continues to be mighty. After the squat set, I was amazed at how I literally had nothing left in me. Each time I approached the axle for the rows, I would just stop and laugh at how there was nothing in the tank, and then I basically hatef**ked the reps out of the axle. Being able to come back to the SLDLs with somewhat challenging weight afterewards boded well with the healing tricep. And then I took the DB press reps in an interesting direction, just to get in some horizontal pressing, since heavy weighted dips continue to be a no-sell.
* I’ve been eating like a Geisha. There’s no room for that.
*TUESDAY*
**AM WORKOUT** (0435 wake up via dog) FASTED
**CONDITIONING**
Juarez valley burpee chins (1-10) w/10 KB swings between sets using 24kg bell
Then Juarez Valley KB swings (10-100) w/10 push ups between sets
Notes:
* Got through the full Juarez Valley for the first one, and then I got stopped on rep 63 of 70 for the second. For the second, I started with 100 swings, then 10, 90, 20, 80, 30, and was working on 70. So I got in about 493 swings this morning in 30 minutes. That’s pretty cluctch. This was a good 30 minute light workout gearing me up for tomorrow’s Super Squats run. Very little quad flexion, lots of hip hinge.
Sunday, February 19, 2023
Training Log: Entry 2686
Slept off and on until 0630, got in 2:30 of fasted burpees upon waking up, lived another full day, did this before dinner
"Bow your head before Grace"
30 rounds of burpee chin into burpee into axle clean and press w/135lbs
10 minutes was what I wanted and this hit just about right. I wanted to blow chow pretty quick into it. Definitely tests you.
Big day of Super Squats tomorrow.
Saturday, February 18, 2023
Training Log: Entry 2685
Slept off and on until about 0630, got in 47...ish? Burpees in 2:30, fasted. Got a lot of living done today, had some fantastic food, and got this done in the mid-afternoon
Gonna call it "THANKSGIVING"
Start off with Grace, and do Grace every 10 min thereafter for a total of 3 Grace WODs. In the middle, as many rounds as possible of Meateater II (10 KB swings w/24kg bell and 10 burpees)
The name is fantastic (Render Grace before you eat meat), and this is like a full Thanksgiving day with 3 meals.
And allow me to point out I'm doing this the DAY after 20x400 Breathing Squats
Because I am more trouble than I am worth.
...and not terribly bright.
Friday, February 17, 2023
Training Log: Entry 2684
AM WORKOUT (0345 wake up via alarm)
**SUPER SQUATS** Workout 12
(3) Incline DB Bench/Weighted Chins superset 1x12x110s 1x10x110 1x9x110/2x15x25 (need to re-accomplish, got 14 reps on the first set before resetting)
BtN Press/pull apart superset 3x10x140/50 total reps
Breathing Squats/Pull overs 20x400/20x20lbs
*ASSISTANCE CIRCUIT* Row into hyper into abs
23x110 Kroc Row 40x180 reverse hyper 10 standing ab wheels
30 GHRS
**POST WORKOUT SHAKE** **CONDITIONING**
Tabata front squats w/buffalo bar w/85lbs
Notes:
* I am all that is man.
* This was a 10lb jump from last session. I realized I was letting 400lbs get in my head, and I was just going to spend the whole weekend stewing about it, which was going to make things worse, so rather than 395 today, we did 400. It was absolutely the right call. On my final warm-up set (which is a single with 400lbs), my right hip buckled and I threw all the weight onto my right forearm flexor, which was, of course, agonizing. But when I got under the bar for the real set, it felt fantastically light and I was strong. I knew after rep 1 that I was going to make it today. I felt that rep 20 was on the shallow side, but I’m beyond the point of caring about squat depth on this program. Squats are simply a means to carry weight on my body: the test is staying strong with 400lbs on my back for SO long.
* After this was done, I was absolutely destroyed. Yeah, the forearm sucked, but I just had nothing left in me, even for 10+ minutes afterwards. This just took a chunk of my soul with it. I caught myself telling myself “I’m not recovering…I’m not recovering” right before I started the ab wheel, and I found myself remembering Jesse Marunde dying from a hard squat workout and could totally understand how it could happen.
* The presses are moving great, chins are fantastic, we’re just in such a good place here.
* Those tabata front squats were a decision made out of “what can I possibly do that doesn’t load my forearm?” They worked ok.
PM WORKOUT
Got in 50 something burpees in 2:30 and then a full Tang Soo Do class. Got a great weekend ahead.
Thursday, February 16, 2023
Training Log: Entry 2683
AM WORKOUT (0600 wake up via alarm) FASTED
**CONDITIONING**
20 rounds of Dan John's "Human Burpee" with 24kg bell, performed EMOM
Human Burpee is 15 swings, 5 goblet squats, 5 push ups
Notes:
* It DUMPED snow yesterday and I know I have about 60-120 minutes of shoveling in my future, so I went with a 20 minute workout this morning just to get the blood pumping. This was actually really solid in that regard. I was feeling fatigued at the end and definitely showing signs of slowing, so there's potential in this to take it the distance and see what happens. I've been sleeping on goblet squats: they rock. And this got me 300 swings, 100 squats and 100 push ups in 20 minutes: not bad at all.
* Got a rare early morning physique shot
4 weeks into Super Squats: I'll take it. I am eating everything in my path. I'm consuming Skyr by the tubful, which I'm hoping is transforming me into a Viking. But it's also nice to have a shot of myself before I spend the remainder of the day bloated like a tick.
Got in 2 hours of heavy/wet snow shoveling in the PM. Definitely calling that conditioning.
Wednesday, February 15, 2023
Training Log: Entry 2682
AM WORKOUT (0345 wake up via alarm)
**SUPER SQUATS** Workout 11
Axle clean and strict press away/band pull apart
1x10x181
1x8x181
1x7x181/50 total reps of pull aparts
Axle row
2x15x213
Breathing Squats/Pull overs
20x390/20x20
Axle pause SLDL (pause on eccentric)
15x213
Poundstone curls
155xAxle
25 pushdowns
30 GHRs
**POST WORKOUT SHAKE**
**ASSISTANCE/CONDITIONING**
10 rounds in 5 minutes of
* 2 standing ab wheel
* 5 dips
Notes:
* Starting to mess around with the program structure to account for how badly my forearms are getting beat up. Heavy weighted dips are just a no-go, and today I cut them out entirely. I think a future solution is going to be to do a flat bench “dropset” with slingshots. Allows me to get in some quick horizontal press work on this day. I would have to move it to after the squats due to logistics inside of the training space, but I’m ok with that choice. Means my forearms will be in less agony during the squats.
* The squats themselves were excellent. I’m definitely hitting limits here, needing to actually regroup during the later squats. I’ve also had to take to rolling out my left hip on a LAX ball on the daily. This run of the program is definitely taking it’s pound of flesh. But it’s giving as well.
* Super pleased with how strong I am on the press. Alongside the press itself, being able to clean the axle every time without issue just demonstrates how strong I’m getting.
* Conditioning was pretty flat, but I just wanted to get in the rest of my assistance work and was running short on time. I’ve got Tang Soo Do tonight and will most likely fit in some burpees. It’s supposed to snow tonight, so my morning training may be shoveling.
Got in 27 burpee chins in 2 minutes for my PM workout
Tuesday, February 14, 2023
Training Log: Entry 2681
AM WORKOUT (0435 natural wake up) FASTED
**CONDITIONING**
Just gonna narrate this. I set a timer to go off every 10 minutes. I started off running Fran, which is 21-15-9 of 95lb thrusters and chins (kipping allowed). I filled the remainder of the minute with Meateater II from Tactical Barbell, which is 10 KB swings w/24kb bell and 10 burpees for 10 rounds.
I just did as much of Meateater II as I could until the timer went off, then I did half a Fran (12-8-5), Meater Eater II, then a full Fran again when the timer went off.
Notes:
* I liked this because of how quickly the 30 mins passed. Were I less hurt, I think it'd really be magic. My right forearm was not digging those chins, and it slowed me down a touch. I switched to neutral grip, and that went a long way. I definitely want to re-visit this. I also think I have it in me to do 3 full Frans, but given I'm going to do Super Squats tomorrow, I didn't quite want to do 135 front squats.
* Food intake it getting ludicrous. I see myself in the thumbnail for the video and I look huge. This is just going so well.
For PM workout, did 2 minutes max burpees. Managed 43.
Monday, February 13, 2023
Training Log: Entry 2680
AM WORKOUT (0330 natural wake up)
**SUPER SQUATS** Workout 10
(3) Incline DB Bench/Weighted chins 1x12x110 1x9x1110 1x8x110/2x15x20lbs
BtN Press/Band pull aparts 2x10x140 1x9x140/50 total reps
Breathing Squats/Pull overs 20x385/20x20lbs
*ASSISTANCE CIRCUIT* Row to shrug to hyper to ab to GHR
22x115 Kroc Row 25 axle shrugs against strong shorts bands 51x180 reverse hyper 20 standing ab wheels 30 GHRs
**POST WORKOUT SHAKE** **CONDITIONING**
16 Tabata rounds of KB swings w/40kg bell, during 10 seconds off, unload plates and put away
25 pushdowns 25 band curls
Some TRX push ups
Notes:
* Really focused on rep quality today, as I felt like it was slipping a little. Definitely getting into a challenging realm here. Digging deep and feeling some trepidation leading into the big set. Connective tissues are holding up well. Still some ache in the right forearm, but not nearly as bad as it’s been.
* DB pressing is getting to awesome levels. Definitely getting a great training effect from it.
* Really pleased with where the healing injury is. I couldn’t do an un-assisted chin when I started, and now I got a set of 15 with 20lbs added, and I’m back to Kroc Rows.
* Conditioning did what I needed. Swings wiped me out and I got the gym clean.
Sunday, February 12, 2023
Training Log; Entry 2679
Got up at 0608 because kiddo had a sports tournament we had to get to. Fasted 40 burpees over bar (actually sold the apparatus I was using to do this that was down in my basement, so burpees will become somewhat different for the foreseeable future), lived life, meal prepped, whipped up a junkfood feast to celebrate the Super Bowl (still made piedmontese grassfed hotdogs for myself, because it's awesome), and did this while things warmed up
Fran into Axle Grace into Tabata ABCs w/24kg bells
I really dig going into Grace under fatigue. Yeah, going for broke on Grace is cool too, but it's a solid test when you don't want to do it any more and you still go for it. Maybe double Grace is the answer.
There is not enough food and not enough caffeine. Firing on all cylinders. Cannot be stopped.
Saturday, February 11, 2023
Training Log: Entry 2678
Got up at 0645, smashed 40 burpees over bar fasted, lived a full life, bonded with the kiddo watching "The Strongest Man in History", prepped some meals, and then got this done
12 minutes, EMOM do 2 rounds of the following
* Burpee into axle clean and press w/133lbs * Burpee chin * Front squat w/185
This was fantastic. I love how it forced me to execute movements without having time to set up: just grab and go. This is one of those reasons I don't use cues with lifting: I don't want to have time to think. And this is striking close to what "strength" is. You can't be good at something like this.
12 rounds was right where wheels started falling off, but bigger thing was I didn't want to spend more time than that training. This would be a great thing to do "'till death"
Oh yeah, brought some beef liver back into the meal prep this week. Firing on all cylinders. Mrs came up to me while I was doing some dishes, grabbed my arm and said "You look huge". Go Super Squats.
Friday, February 10, 2023
Training Log: Entry 2677
AM WORKOUT (0348 natural wake up)
**SUPER SQUATS** Workout 9
Axle clean and strict press away/pull aparts 3x10x176/50 total reps
2 minute duck under drill while holding KB (stretched a resistance band across the rack, hold 45lb KB in goblet squat position, duck laterally under band and return for the full 2 minutes)
Notes:
* Definitely hitting challenging levels of squatting here. I can feel muscular fatigue being a factor. Good to dig this deep: time to eat.
* Very happy with that axle press. This program is blowing up my upper body.
* On that note though, I may need to retire the dips for the second half of the program. I pretty much undid all the healing of this week with those 3 sets. Weighted bodyweight exercises always tear up my connective tissues, and this is no exception. As awesome as weighted dips are, there's a reason they don't feature heavily into my programming. I might consider floor presses, or TRX push ups. There's no shortage of solutions.
* Good to be deadlifting in some manner again. I'm still feeling the pain of the injury, but I think I just need to push my body to heal. The weight is a touch light, so I think the next way forward is paused SLDLs
* Went back to my boxing days for the conditioning, just to do SOMETHING with the short time. Had the day off work, slept in a little, but was running short on time.
* Plan to get in a little more intense conditioning than usual since I have the time, and Tang Soo Do later.
Thursday, February 9, 2023
Training Log: Entry 2676
AM WORKOUT (0350 natural wake up) FASTED
**CONDITIONING**
AMRAP in 30 min of:
* Burpee chin onto KB * Burpee KB swing
40kg bell. Each round, add a swing. Got through 30 rounds
Notes:
* Exactly what I needed. Even pace, not too exhausting, didn’t play with the quads much, got the hips going. Connective tissues still a little pissy, but this didn’t push them too hard.
PM WORKOUT (1800)
Got TABEARTA done. 4 complexes per round first 4, 3 for next, 2 for final.
Wednesday, February 8, 2023
Training Log: Entry 2675
AM WORKOUT (0330 natural wake up)
**SUPER SQUATS** Workout 8
(3) Incline DB bench/weighted chins
3x12x105s/2x15x15lbs
BtN Press/pull aparts
3x10x135/50 total reps
Breathing Squats/Pull overs
20x375/20x20
*ASSISTANCE CIRCUIT* Row into shrug into hyper into abs into GHR
18x115 Kroc rows
30 axle shrugs against strong short bands
60x180 reverse hyper
20 standing ab wheels
30 reverse hypers
**POST WORKOUT SHAKE**
**CONDITIONING**
Tabata deadlifts w/155lbs
https://www.youtube.com/watch?v=6326zTJcfUg
25 pushdowns
25 band curls
Notes:
* I managed to heal up well enough to squat today, but I was not feeling happy about it. Left hip was far more game, but my forearms are pissed off from that re-rack on workout 7. I was surprised at how easily I could get the DBs in position to bench this morning, and getting in 3x12 was outstanding, but by the time I finished up with the BtN presses (3x10 on those is also awesome), my right forearm was telling me to stop. I was tentative approaching the squat, thought today might be a day for failure, but once I got the bar on my back and got through rep 3 I suddenly knew I was going to make it. It was a weird feeling to “know” so early in the set, but it was just feeling like a good day. My legs are awesome, my core is strong, it’s the little things that are the x-factors here.
* Being able to return to Kroc rows is outstanding. The right tricep is taking time to heal, but I’m seeing good markers here. Same with those weighted chins.
* Tabata deadlifts came about from a desire to not hold anything in a rack position, and it smoked me pretty good. Nice to get in SOME sort of deadlifting as well. I was trying to move fast on the first round, but after that discovered that moving at a conservative pace was still going to nuke me just fine.
Tuesday, February 7, 2023
Training Log: Entry 2674
AM WORKOUT (0440 wake up via alarm) FASTED
**CONDITIONING**
30 min of 40kg KB swing/95lb thruster blackjack, but EMOM do 2 burpee chins
Started with 20 swing and 1 thruster, time ran out at 8 swings and 13 thrusters
Notes:
* I really liked this take on Blackjack. That’s one of those workouts that always sounds like it will be a ballbuster but I end up meandering too much during the execution. By throwing in those burpee chins EMOM, there was never a period of real rest. If I slacked between the swings and the thrusters, the timer would run out and I’d be on the floor doing burpee chins. Slight touch of Kalsu in that. If nothing else, I’m stealing this moving forward if I ever do another Blackjack workout.
* Rolling my hip out with a LAX ball seems to be working magic. My forearms are SO mad at me over that re-rack from yesterday. Food is the solution.
PM WORKOUT (1830)
TABEARTA
Absolute last thing I wanted to do, but I got it done. Still need more calories.
Monday, February 6, 2023
Training Log: Entry 2673
Somehow didn't log workout 6 of Super Squats. Oh well. Here is 7
AM WORKOUT (0342 natural wake up)
**SUPER SQUATS** Workout 7
Axle clean and strict press away/pull apart superset
2x10x176
1x8x176
50 total pull aparts
Weighted dips/axle row superset
3x12x107.5/2x15x203
Breathing squats/pull over superset
20x370/20x20
High bar strict good mornings 15x173
Poundstone curls 153xAxle
25 pushdowns 20 standing ab wheels
**POST WORKOUT SHAKE**
**CONDITIONING**
AMRAP in 8 min of
* 20 KB swings w/40kg bell * 5 burpee chins
Got through 4 full, rounds, finished the swings on the 5th and 2 Burpee Chins before running out of time
30 GHRs
Notes:
* Came in feeling strong this morning, and the presses moved well, but I was hurting on the squats. Right knee was tender, and left hip is feeling a little buggy at the moment. First squat looks rough, and it took a while for me to feel comfortable within the set, but I eventually started hitting my stride. This is the first workout where I really felt like I was approaching some limits and had to pace myself, and I about ripped off my right bicep re-racking the bar. I need to really watch my connective tissue on the way forward. I’m not running into the numbness issues I had the last go, so that’s something.
* Rowing and chins continues to improve, but I’m taking longer to heal than I thought from that torn tricep. Deads are still a no go. Good mornings are absolutely brutal. Go Bruce Randall.
* The conditioning was simple but effective. Daily work did the trick as well. Schedule is wild today, so we’ll see if anything else happens.
PM WORKOUT
27 burpee chins in 2 minutes. Just something quick in the middle of a crazy evening.
Sunday, February 5, 2023
Training Log: Entry 2672
Slept until 0730, got in 40 burpees over bar fasted, ran around like crazy, lots of meal prep, did this while dinner cooked
Axle Grace in 2:07 (2 second PR) straight into TABEARTA
Things keep going pretty awesome.
Saturday, February 4, 2023
Training Log: Entry 2671
Slept until 0700, got in 40 burpees over bar fasted, didn't stop moving until 1900. Big thing was taking all the boxes out of the basement we were saving for when we moved next time and taking them to recycling. It was rewarding, but exhausting like moving all the same.
Got home from that chore at 1800, slammed a quick dinner and got this in at 1830
5 minutes of ABCs, performed EMOM Into Tabata burpee into SoS to shoulder
Got 6 per round for the first 3 rounds, then 26 total from there.
Weekends are crazy
Thursday, February 2, 2023
Training Log: Entry 2670
AM WORKOUT (0435 natural wake up) FASTED
**CONDITIONING**
30 min EMOM AMRAP of
* 1 thruster w/95lbs * Burpee chins to fill the round
Add a thruster per round
Went 9-10-9-2 inside of 30 min
Notes:
* I liked this for what I needed. Hit right around the intensity I was looking for, spared my lower back/glute and got the whole body juiced up.
* Sparring last night wasn't bad. I'm getting in a lot of silly head kicks. Sparring partner was really just not great, so I was capitalizing on a lot of mistakes. Decent workout.
PM WORKOUT (1600)
TABEARTA. Got 4 complexes in the first 4 rounds, 3 for the last 4. Really amazing challenge.
Wednesday, February 1, 2023
Training Log: Entry 2669
AM WORKOUT (0330 natural wake up)
**SUPER SQUATS** Workout 5
Axle clean and strict press away/band pull apart superset
10x176
9x176
8x176
50 pull aparts
Weighted dip/axle row superset
3x12x105/2x15x193
Breathing Squats/Pull overs
20x360/20x20
Strict high bar good mornings
15x162
25 pushdowns
20 standing ab wheel
30 GHR
**POST WORKOUT SHAKE** **CONDITIONING**
5 minutes, AMRAP of
* 1 burpee chin * 1 axle clean and press w/123lbs
19 rounds accomplished
Notes:
* Tweaked something in my upper right glute/lower back yesterday during the swings, which made unracking the bar uncomfortable and had me moving like the Tin man on the very first rep, but after that things seemed to click into place on the set. When I hit rep 10, I knew I had victory. For you readers at home, no joke, if you wanna take away some of the anxiety of Super Squats, do a run where you work up to 30 reps: it makes 20 feel so mundane. And it’s so weird how I rack the weight, feel somewhat ok, and then promptly die as soon as the pull overs start. It reminds me of the Cro Cop/Bob Sapp fight where Cro Cop lands the punch, it hits Bob, Bob registers it, but as time goes on he just starts dying harder and harder
* Hitting the first pause on the press, and it’s in an awesome spot: full 5lbs heavier than last run, and right about the area where the clean could start limiting me. Gives me a chance to get stronger in all regards.
* Deadlifting is still seeming like a bad idea. Tear is taking a long time to fully recover. But the good mornings are absolutely brutal. Really focusing on stretching the hamstring.
* Burpees is the plan for later, and it’s supposed to be sparring night for Tang Soo Do tonight, which is usually pretty decent cardio.
* Totally unrelated but awesome: we made bison Italian sloppy joes last night. 1.5 cups of pasta sauce, 1 tablespoon of Worcestershire sauce, 1 tablespoon of onion powder (my family won’t eat onions, otherwise you would chop up 1 medium onion) and 1.25lbs of ground bison. I used low carb hamburger buns, Mrs used homemade sourdough. Find me something more anabolic.
