Training Log: Entry 2744

AM WORKOUT (0355 wake up due to storms/dog): FED-1 scoop of metabolic drive with a raw egg at 0030, then half a chicken tenderloin upon waking

**PLAGUE OF STRENGTH’S “FEAST” ROUTINE** Week 1, Day 4 (out of order)

2 part video, explanation to follow

This day was structured weird so I’m gonna narrate a bit.  The video helps make things clear

This is what the program lays out

So I started off with worksets of shrugs at 455lbs, which isn’t 125% of my 1rm on deads, but was heavy enough that I about blacked out at the end of every set.  I timed it so that my worksets of shrugs would mirror up with all my warm-ups and worksets of the SSB squat

Shrugs w/Texas Power Bar
10x3x455

SUPERSET with

 SSB Squat
6x3x405
1x**30**x245

CIRCUIT of calves-curls-abs (short rest for first 2 rounds, no rest for final 3)

SSB standing calf raise
8x6x245

KB curl
5x10x22.5

Hanging leg raise
5xAMRAP

GHR
6x3 w/45lb vest
1x38
1 min rest
1x27ish

300 bodyweight squats
300 push ups

BREAKFAST/DRIVE TO WORK

2 mile brisk walk

Notes:

* I’m really pleased with how I made this day viable.  On paper, it looked like a bear.  I’m sure it’d be “fun” with unlimited time, but family-manning it up I had to find where the pieces all fit.  Shrugs opposed to squats went well enough.  These are HEAVY shrugs.  Jamie’s prescription to set the bar at/above the knees for shrugs is spot on, because you hip-and-thigh lift it into place and then shrug, which makes heavy triples viable.  I use a mat-pull set up vs rack, which also helped.  

* The SSB squat is technically a program deviation, but given this day has a death squat, it is the right choice.  And I left it ALL out there on that squat, which you’ll see on the video.  After 18 reps of 405, it was a challenge.  In that regard, the heavy squats themselves were solid.  Very first set sucked, but after that I remembered how to squat heavy.  My right hip is feeling strong.  Right knee still buggy.  I’m thinking rolling it out with an LAX ball might be a good move.

* I like those standing calf raises.  I’ll need to go heavier next time, but the set-up is simple enough.  With the SSB, I can take my hands off the bar and hold onto the uprights of the rack for stability and really focus on the contraction.  The circuit itself is a very logical circuit of “everything else”, and I really like KB handles for curls.  I focused on not letting the bells move, so I had to keep my grip locked tight on them.

* The GHR is a total program deviation, but fits the spirit.  The weight vest was a dud though.  45lbs was not close to a challenge, and I ended up getting the 6 sets done in about 2-3 minutes.  I can go up to 80lbs, and maybe that’s the answer, but I’m thinking just holding something in my hands close to my body will work better.  SSB would be great too, but the loading would be tricky.  You’ll see in the video that my GHR is in my basement vs my garage, so it’s limited.  All that said, those AMRAP sets at the end absolutely nailed intent.  Significant hamstring cramping.

* We had insane weather last night, as the tornado warning would indicate.  Lots of thunder while I was training, and high humidity.  My morning walk was quite energetic.

* I weighed in at 185.3 this morning, not fully naked.  I’ve been eating MORE yet weight is dropping and abs are getting DEEP.  This is pretty wild.     

PM ACTIVITY

Annual fitness test today, I got 51 push ups (max score) in a minute, 52 sit ups (max score) and a 12:10 1.5 mile run.  The push ups and sit ups were a cake walk.  I reached those numbers with plenty of time to spare and no hard breathing or exertion.  The run, I breathed through my nose the whole time.  My right knee gave me pause, but didn't impact me to any significant degree.  12 minutes was a time I used to have to train for, so being able to hit it under the degree of fatigue I have is fantastic.

Later in the day, got in a 1.5 mile weighted vest walk with the dog while wearing a 40lb vest.

To celebrate an awesome day, I made air fried rack of lamb for the first time.  Full report here

https://forums.t-nation.com/t/food-porn-thread/230652/2541

But here's the finished product

Man, what an absolute just plain ol' fantastic day.  Also, I used to celebrate these fitness tests with Burger King.  It's nice to be evolved.