Training Log: Entry 2724

AM WORKOUT (0425 natural wake up)

**5/3/1 KRYPTEIA PHASE 1** Workout 12

Texas Deadlift Bar
5x155
5x295
5x345
5x395
5x435
5x5x345

Weighted chins
5x10x35lb

Weighted dips
5x10x115

50 pull aparts

Time: Sub 44 minutes

50 pull aparts
25 pushdowns
25 band curls
20 standing ab wheels

Notes:

* This is a great way to cap off this phase of the program.  I got all workouts done in under 45 minutes.  Today really stretched it, and I cut out a warm-up set as part of that, but I’m also moving intentionally slow to work around my buggy hip and keep my recovered lat/tricep tear in tact.  I had to change my pulling style as a result, cutting out my “fishing rod” deadlift technique and very slowly and intentionally breaking off the floor.  The time with the ale is invaluable in that regard, because you really have no choice, and it carries over well here.

* In that regard, I’m feeling MUCH better right now than I anticipated I would after this workout.  I was honestly dreading it a bit, but because deads usually beat the hell out of my hips.  It’s good to know I have a way forward, especially considering this is the heaviest I’ve pulled in a LONG time.  I’m far away from my best, but given all the crap I’ve had to deal with, it’s good to still have this effort in me.  And also good to know there’s a way forward and a light.

* The chins were too heavy, but with it being the final workout of the phase I was ok with that.  Most likely could have moved faster with appropriate load.  Dips were awesome.  I’ve got some forearm pain again, and it coincides with the week I do heavy buffalo bar squatting.  Movement rotation is the way forward.

* Would have liked to get in a little more work afterwards, but schedule was tight.  I was breathing hard at the end there, this is having a conditioning impact, and these days I’m prioritizing sleeping and healing.  I went years without doing that: all things in phases.

* Stepped on the scale and was 190.0.  I’m down 11lbs in 29 days.  And that’s WITHOUT intending to lose fat.  This has been stupidly easy and simple to accomplish, and my strength and muscle has held VERY well.  And it’s been with “family man” compliance.  Just great to have something work so well.

* In that regard, the next 2 weeks will be “high compliance” weeks.  Wife goes away for a weeklong work trip on Sunday, which means I’ll have no lunch buddy during the week, so I’ll most likely just stick with shakes for lunch.  After that, I start a long block of 12s, which will mean no lunches again, and more shakes for the mid-day meals.  May see some real crazy results in that capacity.  Definitely planning on having an Easter feast on the appropriate Sunday, and when I get to have dinner I’ll make sure to eat well and get in what I need.

PM WORKOUT

Tabata slam ball burpee slams/jumps/crawls

 Training Log: Entry 2723

AM WORKOUT (0435 natural wake up)

**5/3/1 KRYPTEIA PHASE 1** Workout 11

Axle bench press
5xAxle
5x156
5x246
5x276
5x301
5x5x246

Circus dumbbell goblet squat
5x10x100

Dumbbell SLDL w/shrug at top of each rep
5x10x115s

Time: Sub 32 minutes

Lateral raise dropset
13x22.5lb KB handles
10x10 full ROM (touching plates above head)
10x5 full ROM
10x2.5 full ROM
10xEmpty hands

50 pull aparts
50 facepulls
25 pushdowns
25 band curls
10 standing ab wheels

Notes:

* As much as I don’t care about benching, I’m really pleased with how this workout went.  The numbers on the bench gave me some anxiety, and I ended up being much stronger than I expected.  I forgot that it’s been like 4 months since I did any sort of legitimate flat benching, and it’s good to see the strength is still there…because it also means I don’t really need to do flat benching to keep it.  275 will always be special to me, since it was the first number I hit when I went to max my bench after a few years of training it when I was 17 and in college, so anytime I get to use it in a workout I get a bit nostalgic.  I’m also happy with how quickly I bounced back and forth between all the movements here (still following the protocol of assistance in between each set of benching).  Didn’t rely on elbow sleeves of pull aparts to buy me extra time: just kept moving.  In turn, I was breathing hard when it was over.

* Holy cow Circus DB goblet squats are a million IQ play.  THIS is exactly why I take on new programs: they force me to get creative and learn stuff.  I was thinking about how I had exhausted my loadable KB handle and how inconvenient it was to transition between the handle and the DBs in the first place, and I thought about how the issue with most loadable DBs for goblet squatting was the weights not being secure enough on the bottom, and then I remembered I had a circus dumbbell that would perfectly solve this.  What’s really clutch about it is that you have to holder it more like a zercher squat, so it really pulls you forward and requires some core bracing.  Also, the diameter of the DB forces your knees out.  It’s incredibly self correcting.  I can absolutely see this becoming a regular feature in my training, and I think it’ll be amazing from a conditioning standpoint as well.  This would be fantastic for tabata front squats.  I need a new storage solution though, because I’ve been using the DB to hold various odds and ends in my training gear.

* My right hip is still bugging me quite a bit.  Deadlifts tomorrow might be interesting.  Felt it in the SLDLs.

* I am fairly certain my caffeine intake could be measured in grams these days.  None of it related to fatigue: it’s something Jamie recommends to maximize the benefits of his nutritional protocol.  My sleep is actually really awesome.  Bodies be weird.

PM WORKOUT

1.5 mile dog walk and my new tabata workout for PM. Great stuff

 Training Log: Entry 2722

AM WORKOUT (0420 natural wake up) FASTED

5+ mile run in 55ish minutes
150 push ups
100 prisoner squats

Notes:

* Was hoping for a faster run time than previous, but in fairness this run felt better than the last one, so there's something to that.  Still breathed through the nose the entire time, still fasted, still fatigued, so it all bodes well.  Got in those push ups and squats at the end in prep for my future.  Really jazzed about the whole thing.

* Sleep was MUCH better tonight.  Good to be able to still have those nights.

* Tang Soo Do later tonight, and ideally jumps throws and conditioning.

PM WORKOUT was Fran, for a change of pace.  Got me an opportunity to get in some chins and slightly heavier leg work.

 Training Log: Entry 2721

AM WORKOUT (0405 natural wake up, hard to sleep later)

**5/3/1 KRYPTEIA PHASE 1​​** Workout 10

Log clean and strict press away

5xLog
5x160
5x180
5x200

Axle clean and strict press away
5x5x161

KB Goblet Squat
5x10x40kg

DB SLDL w/shrug at top of each rep
5x10x110s

Time: Sub 28 minutes

4x50 pull aparts
116 Poundstone Curls
25 pushdowns

Circuit of 30 axle shrugs w/strong short bands into 60x180 reverse hyper into 20 standing ab wheels into 30 GHRs

Notes:

* Felt strong on this today.  Only real detractor was my hip giving me some slight lockout issues on the top with the log, but otherwise no headspins and weighted moved smooth.

* Logistics are getting tricky between DBs and KBs.  Goblet squatting with a competition KB is a little unique but not insurmountable.  I'll only need to do 1 more workout in this style before switching to the Famine protocol, so I'll probably just keep the weights the same to make my life simpler.

* Woke up earlier, so got in more work.  Mind was racing, and honestly just about training.  I'm excited about the new protocol and figuring out how to make it work.

PM workout was Tabata slamball burpee slams/burpee broad jumps w/bear crawls during the 10s.  Still classic.

I actually reached out to Jamie Lewis directly to ask if he would be ok with me recording full footage of the workouts from his book and he was totally cool with it.  Dude is legit.  So I'll be releasing that next week when I start up.

 Training Log: Entry 2720

AM WORKOUT (0435 natural wake up)

**5/3/1 KRYPTEIA PHASE 1** Workout 9

Buffalo Bar Squat
5xBar
5x195
5x285
5x355
5x405
3x455 (tapped out due to hip pain)
5x5x355

Weighted chins
5x10x32.5

Weighted dips
5x10x110

Band pull aparts
8x25

Time: Sub 43 minutes

20 standing ab wheels
25 pushdowns
25 band curls

Notes:

* Moved pretty slow on this one today.  Biggest contributing factor was right hip pain.  You can see it in the video: I’m constantly buckling under the load, and the re-rack takes a LONG time.  One of those parts of Super Squats I haven’t fully bounced back from yet.  Rotating movements has been helpful, but the other part is I need to avoid full lockout for a while.  I may honestly perform a training phase without any Buffalo Bar squat at this rate.  But I was pleased with what I could accomplish even with those variables at play.   A triple of 455, in pain, after hard sets of 5, running off of protein shakes, first thing in the morning, between super sets, with no rest?  Hell yeah: I’ll take that.

* Assistance work continues to progress well. Big fan of that part of this program.

* Starting to see some awesome leanness.  I am really flat first thing in the morning, but getting a shake and some training in me brings out fullness.  Especially so given I’m riding that post cheat-meal carb up.

* Will get in some jumps, throws and conditioning later.  Heavy week will continue, and from there I’ll evaluate the way forward.  Might stick with Krypeia as designed, might go to the next phase of it, or might ty Jamie Lewis Feast/Famine/Ferocity protocol.  All have their charms.  10 mile race is on 8 Apr, and I work 12s for a week starting 11 Apr, so that contributes.

---

PM Workout was the tabata slam ball burpee slam/burpee broad jump/bear crawl.  Still magic.  30 GHRs too.

I pulled the trigger on a viking press attachment, and that comes on the heels of me deciding that I'm going to do at least 3 weeks of Jamie Lewis' "Famine" training protocol following this week of Krypteia.  It's too shiny for me to pass up.  I'm making modifications to suit the equipment I have in the gym gym, but that's what I love about getting to yes.  Viking press will replace machine press, t-bar/viking handle rows to replace machine rows, I'll dust off my cable set-up, belt squats can replace leg extensions or I'll do some reverse hyper version of it, GHRs can replace leg curls, calf raises most likely won't happen but maybe so, and I may throw in SSB squats instead of squats just because of how borked the hip is.  I'm excited to see how this goes, and "famine" should be about right for my upcoming 7+ days of 12s.

I did meal prep in 2 minutes today for 3 lunches; took leftover chicken breasts from my Costco rotisserie chicken and split it into 3 containers with some scrambled eggs.  High speed/low drag for sure.

 Training Log: Entry 2719

Rougher night of sleep, most likely from higher caffeine intake.  Got up around 0730, got in a fasted 2.5 minutes alternating between 5 slamball burpee slams, 5 burpee broad jumps and bear crawls back to start.

Fantastic keto lunch of chicken wings.  Before that, got in a dandy training session.

Death by axle Clean and Press

EMOM, axle clean and press w/136lb axle.  Between rounds, do KB swings w/24kg bell.  Each round, add a rep.

Got through 8 rounds.  Failed on the 9th at rep 6.  Finished out for 10 minutes with KB swings.

Had an amazing dinner.  

6oz piedmontese sirloin, some leftover scrambled eggs from breakfast (steak and eggs is ALWAYS the answer), some olives, broccoli, celery and black coffee.  Honestly, I'm so pleased that there is no "fake food" to be found here.  It's one of the big things this nutritional reset has done for me.  There is so much goodness to be had out there with real, honest to god food.  I don't need a bunch of artificial junk.  ...but I'm STILL putting away a bunch of diet soda, haha. 

 Training Log: Entry 2718

Slept off and on until about 0700, got up and got in a fasted 2.5 minutes alternating between 5 slamball burpee slams, 5 burpee broad jumps, and bear crawling back to start.

Post breakfast, I got in Fran in a time of 5:38.

Had a massive cheat meal.  Full chorizo breakfast burrito and half a plate of carne asada fries, alongside half of my kid's quesadilla at a local Mexican spot.  Some food porn.  They're stock photos, but a great representation of what I put away

I legit haven't had an appetite since.

Somehow, I waddled my way into the gym and did this

20 minute EMOM

Odd minute: 3x225 front squat, 1x135 log viper
Even minute: 1x225 front squat, 3x135 log viper
After time is up, 20x135 front squat

The burnout at the end REALLY sealed it.

Took the dog for a 1.5 mile walk after that.  This was honestly like the perfect weekend.  Time with the family, training here and there throughout, a big enjoyable communal meal that recharged the soul, a walk: this is what it's all about.

 Training Log: Entry 2717

AM WORKOUT (0430 natural wake up)

**5/3/1 KRYPTEIA PHASE 1** Workout 8

Axle deadlift
5x136
5x226
5x296
5x346
5x401
5x5x301

Weighted chins
5x10x30

Weighted dips
5x10x105

Time: Sub 33 Minutes

2x50 band pull aparts
20 standing ab wheels
25 pushdowns
25 band curls

Notes:

* Really struggled on the training motivation for this one this morning.  Was contemplating shifting this workout to Saturday and turning this into a conditioning workout.  Legit, the only thing that kept me from doing that was knowing that it would compromise time with my family on the weekend.  I “ate my veggies” and got this done.  In turn, despite my previous bloviating, instead of making this 5x5/3/1, I stuck with the plan and made it a goal to get it done as quick as possible.  I’m thinking that’s the right call for Krypteia’s 5s week vs my typical approach of finding ways to make 5s week difficult.  I mean, EVERY workout should be done as quick as possible, sure, but the potential to set some speed records is definitely here.

* I am really healed up from the damage I did during Super Squats.  Right knee feels great, shoulders and elbows are good, right hip was coming around today.  That pinched nerve in the upper back has been VERY slow to heal, but it’s moving in the right direction.  Ultimately, this has been a good training direction for me.  The focus on the assistance work has been a good challenge as well.  I’m crushing those weighted dips, whereas in Super Squats it was breaking me apart.

* Stepped on the scale after my shower and saw 192.4.  That’s about 8.5lbs lost in 22 days with not-so-strict compliance on the Apex Predator Diet as a result of family visits/living.  And considering weight loss hasn’t even been the goal, that’s pretty amazing.  Also not a true “empty stomach” weigh in, since I had my shake before training, but close enough.  Also the fact I can step on a scale in general is pretty awesome.  Lots of healing going on.  

PM WORKOUT (1530)

21 ABCs in 5 minutes w/24 kg bells.  Took it slow and smooth, since it's been a while.  Still a solid gasser. 

Tang Soo Do was a solid workout.  I we had to do 60 push ups, 60 sit ups and 60 jumping jacks at one point.  The senior student said "I wanna do 70!".  I called him out on it and said we'd do them after class together.  He thought I was bluffing.

You know how this story went.

I enforced a standard of our chest touching a foam pad on each rep.  He got exactly zero after 4 attempts and decided he didn't wanna do any more.

 Training Log: Entry 2716

AM WORKOUT (0435 natural wake up)

**5/3/1 KRYPTEIA PHASE 1** Workout 7

Axle Bench Press

5xAxle
5x156
5x206
5x246
5x276
5x5x206

KB Goblet Squat
5x10x85

DB SLDL w/shrug at top of each rep
5x10x105s

Time: Sub 24 minutes

50 pull aparts
Full ROM lateral raise dropsets w/10s, 5s, 2.5s and empty hands
8:15 circuit workout getting in 50 chins, 50 dips, 20 standing ab wheels and 40x90 reverse hypers

Notes:

* Decided to make the challenge today to just blitz through this as fast as possible.  Kept the sleeves away as much as I could and moved into the assistance as soon as I was able.  Being able to use my fixed weight DBs for the SLDLs was a boon in that regard as well: funny how that works out.  I was definitely breathing hard when it was over.  The goblet squats continue to just be awesome, but I’m reaching the limit on my KBs loading.  DBs are possible of course, set up will just suck a bit more.

* Technically need to get in 50 more pull aparts to meet Jim’s recommendation.  I can work that later.  Getting in some daily work in a circuit was another dandy way to sneak it a touch of conditioning.  

* Tang Soo Do last night was a solid workout.  Worked a lot of crescent kicks.  They’re getting snappy and strong.  Big part of it is I’m showing up to class without near the fatigue I had when I was running Super Squats, so I can actually put in some work.  Mrs and I both got a stripe promotion, so that was cool.  Still getting told I need to be less tense.  It’s hard to go from an activity where you need to be braced the entire time to one where you need to transition between fluid and braced.  KB work will continue to help there.

* Nutrition continues to be high speed/low drag.  I’m finding myself coming up with some decent post-V Diet strategies where I’ll take lessons learned from this, but I also have no real reason to stop right now.

PM workout was a repeat of my slam ball burpee/broad jump/bear crawl tabata workout, alongside 30 GHRs, 50 pull aparts, 25 pushdowns and 25 band curls.

 Training Log: Entry 2715

AM WORKOUT (0430 natural wake up) FASTED

5+ mile run

Time: 54-ish minutes

Notes:

* First significant distance run in about a year. Wasn’t setting any landspeed records there, but I put myself behind a ton of 8-balls as well.  First thing in the morning, fasted, and I breathed through my nose for the entire run.  I do these things to keep myself from pushing stupidly hard and blowing myself out.  My cardiovascular system had zero issues with this, breathing staying normal the whole time, heart rate wasn’t pounding.  Big test was to see how all the small running muscles would hold up, and minus a few moments of some knee aches here and there, it felt solid.  My calves are feeling tight right now, but that’s pretty common for me.  This gave me confidence in my ability to gut out the 10 miler when the time comes.  I think a later show time with some food in my gut will go a long way.

* Fasted, because of course.  But it made the larger serving of protein oatmeal afterwards all the better.

* Tang Soo Do later tonight, and probably more jump/throw conditioning.

PM workout was another tabata go of odd round slam ball burpee slams even round burpee broad jumps and bear crawls on the 10 second between.  There is some real magic there.

 Training Log: Entry 2714

AM WORKOUT (0435 natural wake up)

**5/3/1 KRYPTEIA PHASE 1** Workout 6

Axle clean each rep and strict press
5xAxle
5x141
5x161
5x181
5x5x141

KB goblet squat
5x10x80lb

DB SLDL w/shrug at top of each rep
4x10x100s

Band pull apart
6x25

Time: Sub 33 minutes

20 standing ab wheels
50x180 reverse hypers
100 Poundstone curls
25 band pushdowns

Notes:

* Taking each rep from the floor on the 5s week is the right call here.  Outstanding challenge for that topset and a big metabolic hit all around.  I was really cooking here today, even with the added time needed to change out the pin between the KB and the DB.  I should treat myself to some more loading pins to cut down on that.

* Body is continuing to heal up and feel better through this process.  I’m appreciating the balance of strength and conditioning.  I’m still sleeping more than usual, which I imagine is a positive, but also means I’m cutting down on some assistance and conditioning.  

* Gonna try to get in more jumps, throws and conditioning like I’ve been doing, and tomorrow my intent is to get in a distance run for my training.  Got a 10 mile race soon.

* I find myself getting leaner by the day.  Saw some new veins yesterday.

PM WORKOUT

50 chins
50 dips
30 GHRs

Tabata workout of slam ball burpee slams on odd rounds and burpee broad jumps on evens, with bear crawls during the 10 seconds downtime.  That is really becoming a quick favorite of mine.  Jumps, throws, primal movement and conditioning all wrapped up.

 Training Log: Entry 2713

AM WORKOUT (0440 natural wake up)

**5/3/1 KRYPTEIA PHASE 1** Week 2, Workout 1

Front squats
5xBar
5x155
5x245
5x275
5x295 (re-rack between rep 4 and 5 due to bar slipping)
5x5x245

Weighted chins
5x10x25

Weighted dips
5x10x100

Band pull aparts
6x25

Time: Sub 36 minutes

20 standing ab wheels
25 pushdowns
25 band curls

Notes:

* Yet again: it’s Krypteia, so the dips and chins are done in between the sets of front squats, and the pull aparts were brought out before the topset of 295.  Are front squats part of Krypteia?  No: but I’m doing this as part of my “post Super Squats recovery”.  I had a bar behind my back for so long that I need to undo that, and this should also gear me up for some heavy buffalo bar squatting next week.  The pinched nerve in my back doesn’t seem to be getting any better: it healed to about 85% and is just hanging there, but it doesn’t interfere with my training.  Driving and sitting at the dinner table is agonizing, but living and moving is good.

* Very pleased with squat depth and strength here.  Had no TM and just kinda winged it.  Experienced a small slip on the topset, and my right hip still doesn’t care for fully locking out, but it was a good day of training, especially considering how “off” life has been schedule/nutrition-wise.

* The weekly carb-up continues to be the right protocol: filled back out and looking leaner compared to Friday.  I like having squats to start the week with that as well.  This week will allow for more consistent compliance as well: in-laws have departed and I’m working the full week so fewer “3 meal days”.

PM workout was 2.5 minutes alternating between 5 slam ball burpee into a slam, 5 burpee broad jumps, and bear crawling back to start.  Really digging what I've come up with there to get in some jumps, throws and conditioning. 

 Training Log: Entry 2712

Slept off an on until 0730, got in 2:30 fasted of alternating burpee broad jumps and sprawls onto a slam ball/slamming it on the return.  Good "primal" workout, and got in my jumps and throws.

Before my cheat meal, I ran this iteration of Monument to Non-existence to completely deplete whatever glycogen I had left

10 thrusters
20 front squats
30 squats
20 zerchers
40 deadlifts

All with 135lbs.  No set down for any lifts, which I think is awesome.  First time doing zercher squats: they really torch the quads.  I can see them working into this protocol sometime.

Cheat-ish meal was Orange Chicken, Honey Walnut Shrimp, broccoli, half my fried rice and some of my wife's chow mein at Panda Express.  Next 2 hours after that, felt like I got hit by a bomb.  Definitely putting the Indigo-3g to the test with these meals, and I can tell how carb sensitive I am these days.  My food relationship is fantastic though.  I wasn't binge eating, but was savoring each bite, enjoying it, and felt zero compulsion to eat all my rice simply because "it was there".  I am thinking I may need to ease a bit more back into carbs though, and aim for less processed stuff if I have the chance on a weekend.  I legit love sweet potatoes: wouldn't mind just having some of those sometime.

Finished out with a daily work workout.  Got in 50 chins, 50 dips, 100 pull aparts, 25 pushdowns, 25 band curls, and 20 standing ab wheels. 

 Training Log: Entry 2711

AM WORKOUT (0510 natural wake up)

**5/3/1 KRYPTEIA PHASE 1** Week 1, Workout 4

Axle deadlifts
5x176
5x226
5x316
5x366
5x406
5x5x316

Weighted chins
5x10x22.5

Weighted dips
5x10x95

Band pull aparts
200

Total time: 37:37

20 standing ab wheels
25 pushdowns
25 band curls

Notes:

* First heavy deadlift session since I tore my tricep/lat about 3 months ago.  I took it very cautious and slow, and used the axle to artificially constrain the load.  I’ve got some video to upload later, but this was challenging but not insurmountable.  I feel like I’m in a good spot, and can hopefully keep my health together long enough to build back to some solid deadlifting.  Part of me is thinking about going 5x5/3/1 for deadlift day, just to groove heavy deadlifts back into my life, but we’ll see.

* Once again, ideally we’d populate this day with a bit more conditioning, but it’s a family week this week.  I’ve got Tang Soo Do later and can most likely squeeze in some jumps/throws.

* Rounding out my second work week on the Apex predator-esque approach.  By Friday, I’m looking pretty flat, but that’s my own doing for keeping this so low carb.  I’m looking to get some carbs in this weekend, as that seems to be a decent way forward.  

* Picked up Jamie Lewis’ latest book on the Feast/Famine/Ferocity protocol.  I think that might be in my future.

---

PM workout was TABEARTA and 30 GHRs.  I have to get used to feeling strong on the PM workouts again.  I was carrying SO much fatigue before.

 Training Log: Entry 2710

AM WORKOUT (0510 natural wake up)

**5/3/1 KRYPTEIA PHASE 1** Week 1, Workout 3

Axle bench press
5xAxle
5x156
5x226
5x256
5x286

Close grip axle pause bench
5x5x226

KB goblet squat
5x10x75lbs

DB SLDL w/shrug at top
5x10x95s

Time: 24 minutes

Used remaining 20 minutes to accomplish the following

200 band pull aparts
160 Poundstone curls w/axle
60x180 reverse hypers
25 pushdowns
20 standing ab wheels43 dips
9 chins

Notes:

* Took video but the upload screwed up: will post it later.  But per protocol, assistance was done between all sets of the main and supplemental work.  I flew through this, resting only long enough to change plates or put on straps for the SLDLs.  286 was challenging enough for a topset, but 226 was not for the supplemental work, so I went with close grip and pause to up the difficulty a little.  Slamming the assistance as fast as I could in between helped.

* Digging the goblet squat for teaching me posture.  It’s helping me regroove some motor patterns.

* Ideally, I’ll use that extra time to get a run in on these upper body days.  Still working around family visits and life.  But I was pleased with how chasing after that assistance kept my heart rate up.

* Going on a Metabolic Drive heavy day today, since I’m back to work and won’t have family lunches to work around.

For PM workout, I did axle Fran.  83lbs axle.  Time was like 5:20.  

Gonna try my luck on deads tomorrow.  Haven't pulled heavy since before Super Squats.  We'll see if I'm healed.  Chaos is the plan.

 Training Log: Entry 2709

Slept until about 0700, got out of bed around 0800, got in my fasted jumps and throws/micro conditioning workout, did a lot of manual labor stuff and squeeze in a PM workout of

"Bow Your Head For Grace"

Once again, that is burpee chin into burpee into 136lb axle clean and press for 30 rounds.  This was my first sub 10 minute time, so that was awesome.

 Training Log: Entry 2708

PM WORKOUT (1910)

**5/3/1 KRYPTEIA PHASE 1** Week 1, Workout 2

Log clean and strict press away
5xLog
5x150
5x170
5x190

Log viper press each rep
5x5x150

KB goblet squat
5x10x70

DB SLDL w/shrug at top of reach rep
4x10x90s

Complete in under 20 minutes

20 standing ab wheels
25 pushdowns
4x25 pull aparts
15 monster miniband curls

Notes:

* Still working around family time/spring break/in-laws, so getting in the training where I can, and this absolutely answered the mail in that regard.  Sub 45 minutes is the goal, so sub 20 is pretty nutty, especially taking each rep off the floor for the supplemental work.  Per protocol, got in squats and SLDLs between sets.  It's supposed to be a DB squat vs a goblet, but I feel like this meets intent just fine.  190 was challenging but not world ending.  Pushing the pace was excellent.

* Plan for press is to use the axle for the 5s week and take each rep from the floor, do this workout for the 3s, and for the 1s I'll use a log for the main work and axle for the supplemental, and in that case clean once and press away.

* Got my jumps and throws done in the morning.  Fasted and just jumped around and slammed a slam ball.  Little mini-conditioning workout that way too.

* Still keeping calories low and protein high.

 Training Log: Entry 2707

AM WORKOUT (0545 wake up via wife's alarm)

**5/3/1 KRYPTEIA PHASE 1**, Week 1, Workout 1

Safety Squat Bar Squats
5xBar
5x175
5x265
5x335
5x385
3x1x435
5x5x385

Weighted Chins
5x10x20lbs

Weighted dips
5x10x90

Band pull aparts
7x25

Time: 38:33

20 standing ab wheels
25 pushdowns

Notes:

* It's good to be back.  The deload was absolutely what I needed, both in terms of healing my body and my spirit.  My elbows feel good, my knee is stable, lat/tricep is restored, and I was champing at the bit to start moving stuff.  And this program is totally answering the mail as far as post Super Squats recovery and a new challenge.  The time cap is absolutely what I need to keep me driven and focused, and this is still "high speed/low drag" for me.  I DID break Jim's rule and threw in that extra ab wheel and push down, and I skipped my jumps and throws this morning just because I slept in since I have the day off, but the parts and pieces are all there.

* My TM is clearly much too high.  It's always tough to anticipate top end strength coming off Super Squats, but with the SSB in particular it was my middle back that was the failure point.  But, Chaos is the Plan, and I kinda dig the idea of getting in the weeks total reps.  This was 3s week and I got in 3 reps with 435.  My goal coming into this was get more time under heavy loads to compensate for the time with Super Squats, and I'd say mission accomplished there.  However, in turn, I'm "not doing Krypteia", so there's that.  Given that I finished in under 39 minutes, I have room to rest if need be.  I honestly felt strong coming into that top squat, but a little more time to gather myself wouldn't be bad.

* In-laws coming into town, so Chaos is the Plan continues as far as training and nutrition goes, but the skeleton is there.  Gonna get in the press workout tomorrow, and then maybe a run on Wed.  Bench Thurs, Dead Fri, conditioning ad hoc.  Long term, I'm wondering if running Krypteia all the way through wouldn't be a bad call.  I'd most likely make it my own by axing bench and keeping press when the time comes to make that decision.  

* On the nutrition front, the Apex-predator "family man edition" approach is working quite well.  I'm 1 week in and already I see leanness returning, which I imagine I can owe to the cheat meal on Saturday bringing carbs back into the fold and filling out what was flat.  I crashed SUPER hard after that meal and felt like I was hit by a bomb, which is a testament to insulin sensitivity and how rarely I take in those carbs.  My lifting belt fit incredibly well this morning, clothes are much looser on me, and this has been a fantastic dietary/metabolic "reset".  My digestion is the best it's been in probably years, and I'm learning what I really "need" nutritionally in my life vs what were nice-to-haves and cheats that didn't feel like cheats.  I was eating a LOT of "keto junk".  There's room for that, but they're treats, not staples.  It's good to get back to basics.

 Training Log: Entry 2706

Slept until 0740 with daylight savings, got in a fasted 2:30 workout with my 25lb slam ball that was combinations of sprawl drills and burpees and picking it up and slamming it, just being chaotic and getting the heart rate up.  Had a great lunch at our local BBQ place.  They have chicken wings like this

So I got some of those and some of my kid's grilled chicken.  Dinner was a 6oz piedmontese sirloin and 2 eggs (stake and eggs woo!) with some of my wife's filet mignon as well.

While cooking, got in a mutation of Grace and Fran.  Did 21-15-9 of double kettlebell clean and press w/24kg bells and chins in 7:51.  

Starting Krypteia prep phase tomorrow.  That's the projected way forward for this training cycle, with my own spin of course.

 Training Log: Entry 2705

Got to bed at 2130 and slept off and on until 0700, best sleep I've gotten in a LONG time. 

Got up and did 51 burpees in 2:30, fasted.  After breakfast I got in 50 burpee chins in 5:03.  We saw Disney on Ice, and I had a delicious lunch of fajita nachos

Similar to that, but shrimp instead of steak, and a giant plateful of them.  That was amazing and I'm glad I took my Indigo-3g beforehand.  

After that was done, got home and tried this evil idea

20 minute EMOM

* Odd minute: 1 humane burpee w/24kbg bell
* Even minute: 4 ABCs first 10 minutes, 3 for final 10

Maybe some band work in my future, but I honestly feel spent.  I'm wondering if the lower calories/carbs all week and then the big spike for lunch is making me goofy.  I got to have a fantastic family breakfast this morning, and then did a Metabolic Drive shake for a snack before the show, which was awesome, because the show ran super long and it kept me satiated.  Cheat-y meal is more Apex Predator style carb up, which I think will slot in well with what I'm going for here, but honestly, at this point, I'm "over" food today and would be happy to spend the rest of the day either fasting or just taking in 1-2 more shakes to get in protein and call it good.  This has been a fantastic pivot.

Also, any readers of my blog will dig this new addition to my gym wall

 Training Log: Entry 2704

AM WORKOUT (0445 natural wake up) Fasted

**HIGH SPEED/LOW DRAG DELOAD** Final Day

7 rounds in 30 minutes of

* 4 burpee chins
* Run around the block 

w/25lb vest

Notes:

* Was able to complete the burpee chins of the 8th round right when the timer expired.  No rain or snow this morning, so I was able to push the running pace a little harder.  The 25lbs limited that a touch, but still no climate restraints.  I was working hard yet not really taxing my heart or lungs: an interesting situation.  My right shoulder is a little inflamed from the odd angle push ups with the vest, and that pinched nerve in my back/neck is taking a LONG time to heal.  But my tricep/lat tear seems to really be in a good way, which bodes well for deadlifting in the next training block.  This is the final day of the deload, as my weekend training will be pretty standard “whatever I can” fair.  After that is done, next training phase begins, with a 10 mile run somewhere in April.

* “Family man diet” will go into effect on the weekend as well.  I’ve managed through this week to abide by the high volume of Metabolic Drive while still having family meals, and a big part of that is being away from the family at work for the majority of the intake.  For the weekends, Metabolic Drive intake will reduce and more whole foods will be consumed, but I can still see it replacing a few between meal snacks.  I’m also taking the first 3 days of the next week off from work, as it’s my kid’s spring break and my in-laws are coming into town, so there again real life happens and I’ll adapt.  This wasn’t ever going to be a full on run of the Apex Predator Diet, but it’s taking as much of it as I can and making it fit me, pretty much how I do anything.

* More Tang Soo Do sparring tonight, and most likely another short/hard conditioning session.

PM WORKOUT (1600)

21 ABCs in 5 minutes w/24kg bells

Notes:

* Took it slow and smooth for my return to these.  My knees are still pretty upset about Super Squats and my forearms are finally in a good way, so I don't want to undo any of that.  The fact I can knock out 21 while going slow and smooth is pretty clutch.  Got the heart going.

 Training Log: Entry 2703

AM WORKOUT (0445 natural wake up) FASTED

**HIGH SPEED/LOW DRAG DELOAD**

7 rounds in 30 minutes of

* 5 burpee chins
* “Run” around the block

w/20lb vest

Notes:

* It was snowing during the workout.  Big, heavy fluffy flakes, but the issue was that traction during the run was compromised, so I wasn’t able to push the pace as hard as I’d care to.  The vest was a bit of a boon there, as it naturally slowed me down.  My heart and lungs weren’t really taxed today, but my body was experiencing fatigue throughout.  This experiment has been interesting in that regard.  I feel like I’ve done a good job of prepping my body for the various stages of fatigue it will experience over the course of a long run.

* Nutrition remains strong.  I’m honestly thinking this might be my new deload protocol if nothing else.  It’s been awesome to just hit the reset button.  Guts feel fantastic, I feel lighter, I’m not walking around bloated and full, clothes fit better, etc.  Only real negative is just how flat I am from the lack of carbs, but it’s also been nice to just rush to THAT part of the process too.  I am planning on engaging in the “rampage” and getting in some carbs for a meal at some point this weekend.

* Decent sparring night at Tang Soo Do last night.  Actually got to spar the instructor rather than the senior student, which actually gave me an opportunity to play around with some stuff.  As I advance in rank, I’m allowing myself to bring in more things from my background, which the instructor seems to appreciate for the challenge they present.  My flexibility has really improved throughout this, as headkicks are becoming more and more regular.  I still don’t care for the bad habits that this sparring format promotes, but I’m too damn old to be fighting at this point anyway.

PM WORKOUT

TABEARTA, 3 complexes per round

50 dips
20 standing ab wheels
40 reverse hypers
30 GHRs
50 band pull aparts
25 pushdowns
25 curls

Notes: 

* "Welcome back Frank".  3 per round was brutal, my knees still don't wanna squat and my heart and lungs ache.  It's good to be coming back.  Rest of it was daily work, which I've been prioritizing again.  Let it slide during Super Squats.

 Training Log: Entry 2702

AM WORKOUT (0458 natural wake up) FASTED

**HIGH SPEED/LOW DRAG DELOAD**

8 rounds of

* 6 burpee chins
* Run around the block

w/15lb vest in 30 minutes

Notes:

* Technically, the last round didn’t include a round around the block but a mini hill sprint.  I finished the burpee chins with 1:40 left, so I ran the last part of the block, which is a slight incline.  Interesting morning though, as I felt like I was dogging the run portion but, by all accounts, I was getting it done quicker, and that’s with added weight.  May be a demonstration of improved proficiency at the run.  Getting better means not having to work as hard, which means not feeling like I’m trying.  Similar to Dan John’s “be inefficient for fat loss” thing.  Also, I gotta appreciate my “Milo of Croton” approach to this deload.

* The “rain” that was forecast was more a heavy mist/annoying drizzle, so no need for the contingency plan.  It DID mean I ran a little more cautiously, to keep from slipping, but that’s about it.  My right shoulder started to bug me a little bit in the later half: I think the vest was interrupting my natural stroke on the push up of the burpee and putting weird stress on things.  Nothing too huge.  Still dealing with that pinched nerve in my back from a week ago.  Only really bothers me when I sit at the table to eat and when I drive.

* Tang Soo Do sparring night tonight, which is typically a decent cardio workout.  Still wanna get in short burst conditioning of some variety.  

* Deload cntinues to have its intended effect: I am champing at the bit to move some weight.  Body is healing, I’m sleeping a ton, and I’m hungry to train.

* I wrote recently about how we had a family death.  My wife’s Uncle passed.  That’s, of course, tragic, but he was a prolific hunter and had finished up the season prior to his passing.  In turn, his family found themselves with an abundance of meat and no one to consume it, so we’ve inherited a lot of wild venison alongside some beef steaks (ribeye, sirloin and t-bone).  I’m excited to have an opportunity to include game meat into the diet.  

PM workout

Tabata intervals of DKB clean and press w/24kg bells during the 20s and KB burpees during the 10s.  Hit hard, but not killer.   

 Training Log: Entry 2701

AM WORKOUT (0450 natural wake up) FASTED

**HIGH SPEED/LOW DRAG DELOAD**

7 rounds of

* 7 burpee chins
* Run around the block

W/10lb vest in 30 minutes

30 GHRs

Notes: 

* The full workout actually had me finish the 7th round with about 1:40 left, so I got in 7 more burpee chins and then did prisoner squats until the timer expired.  But the REAL cool story is that my lats have grown so much since the last time I wore my weighted vest that it was actually restricting my breathing when I went to run my first last.  My lungs would run into the vest and couldn’t fully expand.  I don’t know much about cardio, but I’ve known enough dudes with broken ribs that gave themselves all sorts of complications by wrapping up and restricting their breathing to know that this was a SUPER bad idea, so after that first lap I loosened the vest a touch.  And hey: maybe this means that “rib box expansion” thing from Super Squats might actually have some merit…

* Running is feeling more natural.  Still trying my best to keep an uncomfortable pace through it all.  It’s too easy for me to dog it if I let myself.

* It’s taking everything in my power NOT to absolutely self-destruct during this deload.  I feel awesome, and that’s the point.   Let the healing happen so I can tear into the next phase.

PM WORKOUT

30 DKB clean and press in 2 minutes flat

In-laws were coming over, so went with something a little quick.  Still trying to save my knees still, but the temptation to go full ABCs is there.  

 Training Log: Entry 2700

AM WORKOUT (0455 natural wake up) FASTED

**HIGH SPEED/LOW DRAG DELOAD**

8 rounds of:

* 8 burpee chins
* Run around the block  

In 30 minutes

Notes:

* Deload starts today, and with it my re-introduction to running.  Good call too, because I took off like a cartoon for those first few steps.  Right hip is still buggy from Super Squats and effectively wouldn’t “open up” for the first stretch, but it warmed up and I could start moving like a human soon after.  Litvinov style approach here hitting the 8s and then taking off.  I made a point to RUN, rather than jog.  It wasn’t a sprint, no, but it was an uncomfortable pace.  

* High speed/low drag is the theme of this week. I want to avoid elaborate workouts and just get back to basic human movement and athleticism.  Alongside that, the diet is high speed/low drag, leaning heavy into the Velocity Diet/Apex Predator Diet.  Primarily Metabolic Drive powder with 1-2 solid food meals.

* I’m making the most of this deload by getting as much sleep as I can as well.  These are simple workouts, set up is minimal, time commitment is small, and because my breakfast requires significantly less prep time I can really sleep up until the last minute.  I have an alarm set for 0500, but imagine I’ll get up before it.  If I have more time, I’ll fill in some daily work, but the priority is getting the running in so I can build back up before my 10 mile race.

* Wore my knee sleeves.  Not sure if I’ll wear them on my race day, but for today it was a good call.  Right knee is still buggy from the squats.

PM WORKOUT

As many humane burpees as possible in 5 minutes. Think I got through 8. Good return to form to get back in the 5 minutes of conditioning. Re-discovering myself.

 Training Log: Entry 2699

Today was like a middle of the pandemic day.  Just little bite-sized workouts as I went.

Got up at 0630, got in a fasted 50 burpees in 2:30, then, after breakfast, while taking out the trash, got in 45 burpee chins in 5 minutes.

Lived life, family time, Q'doba lunch, and then had a short window for training so tried for max humane burpees in 20 minutes

https://youtu.be/gkMUy20GIWE

23 by my count.  This is a different animal when not done by EMOM.

Walked the dog for 1.5 miles immediately after, and through out the day I've been knocking out daily work.  Just a return to form there.

First day of deload starts tomorrow.  Looking at the weather forecast, Chaos may be the plan as far as running goes, but I at least got myself a new pair of running shoes (Brooks Ghost 15 for you runners out there) and I'm excited to tackle a new challenge.

Loving living without food being the center of my world.  My meal prep for tomorrow is packing 2 bags of metabolic drive, a shaker bottle, and some cold water, along with some Flameout.  Only issue I'm dealing with is headspins.  I realize my salt intake is going to go way down with so little solid food intake: gonna have to make a point to stay on top of that.

 Training Log: Entry 2698

Got up at 0700, got in 2:30 of fasted burpees, felt like I was hit by a truck the whole time, lived a lot and then got this done in the evening

https://www.youtube.com/watch?v=S2BqMBH-GRk

For 10 minutes, do a burpee into a KB cluster, then burpee into stone to shoulder.  Ladder the first part of the complex.  I made it through 8 burpee to KB clusters.  This hit hard at the time but wasn't too terrible in the afterwards.  There will be time enough for world ending conditioning: it's nice to be bad to that place.

Super Squats had me laser focused and I appreciated it for that.  Now we pivot.

In that regard, my first day of NOT eating like I was doing Super Squats was fantastic.  Not feeling full all the time, not eating while I'm in the middle of cooking my next meal, not eating until I go to sleep, not having to pack a cooler full of snacks: how do people hate fat loss so much?

 Training Log: Entry 2697

AM WORKOUT (0340 natural wake up)

**SUPER SQUATS** Workout 18 (Final)

(3) DB Incline Bench/weighted chin superset
1x12x110s
1x9x110s/2x15x27.5

BtN Press/Pull aparts
2x10x145
1x8x145/50 reps total

Breathing Safety Squat Bar Squats/Pull overs
45x225/20x20

**POST WORKOUT SHAKE**

Poundstone curls
160xAxle

60x180 reverse hypers

Notes:

* I am done, in so many ways.  The more this week has progressed, the more of my soul I realize I sold for that set of 20x405.  I originally had 20x345 on the SSB as the goal today, but just unracking that weight was monumental.  I settled on 225 and took it for all it was worth.  Pleased with the effort, definitely achieved that objective, but I also have been feeling like I have the flu after every workout this week.  My appetite is completely shot today.  Super Squats took as well as it gave.  I feel like a NASCAR pulling through the finish line before all 4 tires fall off and the engine drops out.  I’m already thinking of getting a jump start on my family-man velocity diet by swapping my evening meal for a shake tonight.  I could not be more excited about NOT eating.  

* Ok, enough venting: that set of 45x225 was still awesome.  The SSB is a gift, and looking at it like that helps, because we need to earn our treats.  I feel so much better after squatting with it.  Elbow, hips and knees are in a much better state.  I had to cut out a set of DB incline because I just plain could NOT wrestle the dumbbell into place on my left side, and I could foresee that just blowing up my elbow pretty bad.  BtN presses came alive on the second set, so that was cool.  

* I’m already thinking of what my deload is going to look like.  To get back into running shape, I’m thinking of a week of Litvinov style workouts.  Pick a movement, do it for reps, run a fast lap around the block, come back to the garage and repeat.  I don’t care about distance or anything like that: I just need all the small muscles involved in running to come back to life.

* Krypteia keeps sounding more and more like the right way forward.  I’m, of course, going to change stuff.  Big thing is rotating implements like I typically do with 5/3/1, and I’m thinking of using loadable KBs instead of DBs for the squat and SLDLs.

PM WORKOUT

Tabata workout where I'd do 2 rounds of burpee chin into burpee into double KB clean and press.  That felt SO right.  Good to be back.  

 Training Log: Entry 2696

AM WORKOUT (0440 wake up via alarm) FASTED

**CONDITIONING**

5 rounds of 10-15-25-50 KB swings w/24kg bell, 3 burpees between sets

Notes:

* Definitely the last thing I wanted to do this morning, so I settled on a Dan John classic.  I actually really liked this workout for how quickly it make 30 minutes go by.  Clear cut goals to go for.  Might be worth experimenting with a Juarez Valley approach and go 10-50-15-25.  Burpee chins got me through the first 300 swings, but after that my forearms were pissed so I went with a traditional burpee.  Level changes and swings are still hard to beat.

* Took the day off work so I could be home when the Mrs returned.  Nice to have a day to breathe.  Maybe some more training as a result.

* Tang Soo Do was decent last night, but lots of grappling based stuff so I was tapping early due to my forearm pain.  I'm still impossible to wrist lock, so that's cool.  

* In exciting news, I stepped on the scale this morning after my post-workout shower and saw "201.0" as the number.  I'm officially a man according to Mark Rippetoe.  This has been the bodyweight where I've traditionally been my most able: solid combination of max strength and conditioning, but this time I had to eat UP to get to it, and, in turn, I'm the leanest I've ever been at this bodyweight.  I don't see it lasting long, especially with my pseudo Apex-predator/V Diet approach coming up soon, but it's fantastic to know I can get here again.  Solid testament to Super Squats as well.

 Training Log: Entry 2695

AM WORKOUT (0345 wake up via alarm)

**SUPER SQUATS** Workout 17

Axle strict press from rack
3x7x181

Axle rows
2x10x233

Breathing Squats/Pull-overs
33+7x315/20x20

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

160x20 DB flat bench

25 pushdowns 

25 band curls

Notes:

* I had higher ambitions, but that 20x405 still takes from me.  In particular, my right knee is absolutely bungled and my right hip cannot lockout at the top.  The latter was the biggest issue: it meant I couldn’t “rest” during my 3 deep breaths.  Instead of being able to lockout and hold the load on my skeletal structure, I had to stay “soft-locked” and keep the weight on my muscles.  This rapidly fatigued me.  My technique was just a mess too: it was legit rep 22 where I FINALLY felt like I hit a good rep.  But as far as effort goes, as far as doing the kind of training that gets results goes, this was a total win.  I’m proud of myself for coming back and getting those 7 other squats, and think it’s funny how I’m absolutely melting down before that 34th rep, and suddenly my body finds peace.  I am a thing that squats.  That’s all my body knows.  In truth, I could have gotten in more than that 7th additional rep, but I also know that I was digging WAY deep into that well for it.

* In that regard, I am flat out NOT recovering from training, and there is not enough food in the world to fix that.  I have found my limits, and they are in the second round of Super Squats, week 6.  Now, yes, I could probably help myself by not doing the conditioning between workouts, but so much of that is just active recovery at this point.  I’m not pushing the throttle on that stuff at all, and honestly picking the movements that cause the least pain.  I’m seeing decline on my strict press numbers and just feeling beat to hell.  None of this is a bad thing at all: it’s awesome I found this limit.  I’m glad I pushed this hard.  And with it, I’m discovering new ways to make Super Squats sustainable for longer runs.  Consistently taking 400~lbs for 20 rep rides is just a LOT to put on a not quite 200lb body.

* Last night’s gastrointestinal offensive had minimal impact.  Good to know I can still eat “off menu” on occasion and not experience negatives.  I am excited about being able to dial things back in for a few weeks and simplify.  I’ve snuck little bits of junk in here and there to keep up with demand.  Great time for Girl Scout cookie season though.

* Pinched a nerve in my neck/upper back on the very first rep of presses.  Big part of that was pressing out of the rack.  Feels so alien now, but trying to clean the axle made my hip angry, and I wanted to save as much energy as I could for that squat.

* Tang Soo Do tonight, and will try to do some conditioning with some deadlifts in it to compensate for the lack of them in the training.  Once that squat set was done, so was I.   Getting in that assistance DB flat bench was a miracle.

PM workout was getting in 15x301 axle SLDL and then doing a tabata burpee axle deadlift with 123lbs to make up for some lost volume.