Training Log: Entry 2784

AM WORKOUT (0420 natural wake up, rougher night of sleep, legit too excited about training to sleep) FED: Wake and Shake at night and Egg Whites in the Morning

**“TO VALHALLA”** Week 1, Workout 2:  “Viking Raid”

* Viking row 20 reps w/25lb on the axle
* 3 keg carry and load w/100lb keg
* Add 5 reps to the row each round
* As many rounds as possible in 40 minutes
* Wear a 10lb vest

I made it through 60 reps of rows, so that boils down to 8 rounds

OFF CAMERA

150 swings, 300 squats and 158 push ups in 10 minutes, going

50 squats-50 swings-50 squats-50 swings-50 squats-50 swings-50 squats-50 push ups-50 squats-50 push ups-50 squats-58 push ups (time’s up, get in the remaining 42, owe 100 more before day is over)

BREAKFAST

Walk kid to school/walk dog for combined 2 mile walk

Notes: 

* This is total LARPING here and I love it. We row to the shores, disembark, steal all their mead, load it onto the boat, and row to the next village to raid. Because we're a raiding party and not a war party, we wear armor, rather than go berserker (bare-shirt). And we have to row further and further to find new places to pillage.

* This is a total keeper.  No question.  Folks: get on the Viking raid.  You can absolutely adapt it as needed.  Ideally, I’d use an actual rower vs the Viking handle, but you could also do barbell rows, dumbbell rows, KB rows, KB swings, etc.  The loading cold be ANYTHING.  I picked the keg purely from a role playing perspective.  No: I’m NOT joking about that.  I got SO into character with this and it made it so fun.  I wish I had a grappling dummy so I could have been taking captives.  But you could just as easily move sandbags (call it grain/feed if you like), KBs, DBs, stones, etc.  The formula is too easy.  And if you don’t have room to carry, simply lading in place or shouldering would do just fine as well.

* My forearms are absolutely torched from the KB farmers I did on Sunday and all this Viking stuff.  Something to watch on.

* I played around with the keg carry style for this workout, and ultimately settled on cross carry shoulder on the way up and horizontal front carry on the way back.  Getting the keg into position on the way up was good cross body stabilization.  Might consider a “waiter’s walk” approach next time with a fully locked keg.

* The vest was a good little cherry on top for the intensity, and another easy to scale variable for this.  It just slowly kills you through out.  Keeping a good torso angle on those rows with it plugging down sucks.

* I think this exact week I’m developing might become a semi-permanent modification to FFF for me.  It’s a solid deload protocol between the two.  But Chaos, of course, is the plan.

TSD was a bust, but I used the extra time/opportunity to mow the lawn out in the sun without the shirt. Really trying to maximize sun exposure, and it seems to be having some benefit.

 Training Log: Entry 2783

AM WORKOUT (0440 wake up via alarm) FASTED

“TO VALHALLA” Week 1, Workout 1 (2?  Counting Yesterday): “Harald Hardrada’s Campaign”

100 Viking Thrusters w/90lbs on the axle, EMOM do 5 burpees onto the handle w/a Viking handle deadlift

Completed inside 32 rounds

OFF CAMERA

15 rounds EMOM of:
* 20 squats
* 20 push ups
* 10 swings w/24kg bel

Notes:

* A Viking take on Kalsu, going with the theme this week, which I’m already going to alter (details on that later in the write up).  Viking handle thrusters, and then Viking burpees.  Viking burpees are burpees onto the handles, then Viking handle deadlift on the top vs a jump.  The “trick” to those is no wasted movement, because these move slower than a traditional burpee due to a little required extra coordination.  And then the Viking thrusters can’t allow any slack either.  This has to be a pretty tight workout to make it all function appropriately, and though it didn’t hit quite as hard as Kalsu (what ever does?) it definitely met the objective for today.

* This was honestly a pretty cleansing workout as well.  Yesterday was a fantastic day of celebration, but after lunch I was DONE eating.  I celebrated big, enjoyed myself and my time with my family, and just flat out did not want to think about food for the rest of my life.  Packing lunch for work was rough, because I didn’t even want to see food.  I actually made dinner and dessert for the family that night, had 2 bites of a 45 calorie hot dog in an attempt to be social and the smallest bite of birthday cake, but it was an outstanding pivot that this wasn’t out of nutritional martyrdom but simply out of being SO goddamn full from a lunch of cheesecake and appetizers.  After fasting the rest of the day (although I still had my wake and shake last night) and into this morning workout, I was sweating pure Crisco and feeling myself coming back to life.  And “sweating Crisco” really isn’t off the mark: my body odor was otherworldly from this.  But it’s pretty awesome, in turn, to see how finely tuned my body is that it is responding to these harsh changes with harsh responses and attempts to purge/cleanse.  After the workout was over, I felt reborn, and meanwhile I can see and feel in my body the benefits of the replenished carbohydrate stores after 2 hard weeks of “famine”.  

* In that regard, the Famine phase is over and this is the bridge between that and the feast, and I’m just such a fan of this phasic approach to nutrition.  I’m going to bloviate more in full solipsistic glory very soon fully fleshing out how I’m eating these days, because it’s really fascinating to me, but in general this approach is making a ton of sense.  

* Little conditioning clean up at the end to hit the daily marks, as I’m gonna keep those up.  Moving the walk to later today.  It’s absurdly humid, and I didn’t want to spend the first part of my work day in soaked work clothes.

* I’m planning on embracing the gimmick of this week, and in that regard, I may move away from Hero WODs specifically.  I feel a bit caddish taking things meant to memorialize others and turning them into a game.  Instead, I’ve got some ideas for some greatest hits that I can making Viking Appropriate.  I’ll jot those down in a bit.

* More animal foods this week.  Upping calories.  Woke up this morning looking absolutely peeled and huge.  Gotta love the carb ups.

 Training Log: Entry 2782

We celebrate today, but it’s also Memorial Day. I opened up with a fasted bodyweight Murph.

Got all the bodyweight work done in 17:17, using 20 rounds of 5 chins, 10 push ups, 15 squats.

Total time was 36:23

After it was done, I ran 1 more lap around my neighborhood (.28 miles), came home and did 5 rounds of 30 KB swings and 20 push ups, so I’d also get in my daily totals of 300 total push ups and 150 swings, with a time of 46:32 for the whole thing.

Ideally, I wouldn’t partition this and I’d wear the 10kg vest, as it’s how I prefer to honor the fallen with this WOD, but today is an interesting balance of solemnity and celebration, and if I can find SOME way to pay tribute, I’m happy with that. This allowed me to get to yes by making Murph move quicker while still abiding by it’s guidelines. I’m also extremely pleased with myself that I legit thought “I’ll run Murph in the morning” before I went to be last night, vs previous years where I had to train for this and it was a significant emotional event. It speaks to the great general physical shape I’m in these days. Tacking on extra work at the end even moreseo.

Quick sum of the rest of day: had half of a apple fritter that was the size of a decent steak, alongside a Metabolic Drive shake as breakfast.

Lunch was a Cheesecake Factory debauchery in all the best ways possible.  I had some Thai Chicken wrap appetizer all to myself, then shared the eggrole sampler, calamari and chicken taquitos between my wife and kid, and a whole slice of low-licious cheesecake for dessert, alongside a few bites of my wife and kid's cheesecake.  Right before the meal, I had a 2 scoop Metabolic Drive shake to make sure I got in enough protein.  After this, I fasted for the rest of the day because I was FULL.  I JUST had 2 egg whites with a half scoop of Metabolic Drive before bed, just to get SOME protein in me, but I'm not sacrificing or being a martyr here: I'm just plain ol full.

I trained a lot more than I anticipated today.  Mrs and I went for a 2.5 mile walk outside (went shirtless, got in more sun), then got in a 13 minute sled/KB workout in the sun (backwards drag, then forward, then carried the KBs all the way down and then all the way back, switching sides, since they were an unbalanced load of 20kg/40kg), then a 1.5 mile walk with the dog and the family later in the evening.

I've decided to pivot on this week of training, since it was memorial day and we did Murph, and given that the week prior was "Ragnarok is Here", I'm thinking this week is "To Valhalla!".  I'm going to take some Hero WODS and make them as Viking as I can.  First stop is Kalsu doing Viking thrusters and burpees, tomorrow.  We'll see how that goes, but I'm excited for this pivot as a psuedo-deload and break between famine and feast.  All for experimentation. 

 Training Log: Entry 2781

Got up at 0545 since the Mrs needed to work on a paper, so I used that as an opportunity to set up the smoker and make some smoked rib fingers for lunch this week.

While they cooked, I did a fasted workout of 

EMOM:

Min 1: Squats
Min 2: Push ups
Min 3: Swings

Repeat until hitting 300 squats, 300 push ups and 150 swings

Got it done in slightly under 14 minutes, which is a minute faster than when I run the traditional EMOM variant of this, sot that was something at least.

After breakfast, I got in 26 burpee chins in 2 minutes.  I then did 4 KB snatches and 5 chins just randomly, followed by 10 snatches and 10 chins before a 2.2 mile shirtless walk, wherein I came back and immediately did a 2 minute circuit of 1 snatch per arm and then a burpee chin, finishing 9 rounds of that.

Dinner was bison and deer sloppy joes, mine were served on egg white wraps with grassfed sour cream and grassfed cheese.

Tomorrow we celebrate, so Cheesecake factory for lunch, hot dogs for dinner, cake for dessert.  Good day to reload.

Think we're going for a walk as a family in a bit as well.

I'm thinking I may have refined my way forward with making things more sustainable.  I may endeavor to make weekends "pure carnivore" and workdays Apex Predator/Velocity Diet.  Instead of shakes, I've been doing egg whites between meals this weekend, and it fits well.  It's kinda fun coming up with challenges, rules, parameters, etc.

 Training Log: Entry 2780

Weekend wasn't quite as bonkers as usual, primarily because I have 4 days off work so we used yesterday to get a lot of chores knocked out. 

Slept in until 0730, got in 150 squats and 250 push ups first thing, had that breakfast which was an omelet of 2 whole pasture raised eggs, 1 egg white, some grassfed piedmontese steak tips, chicken bacon, grassfed butter and grassfed swiss that I topped with grassfed sour cream, next to it is more piedmontese steak tips, a Don Lee Farm's organic chicken patty and some paleo chicken sausages.  Also had some real pork bacon and a little grassfed polish sausage alongside it.  And the black coffee and a cinnamon egg wrap with some grassfed cottage cheese inside.

Got in the remaining squats and push ups to get to 300 each, lunch at Q'doba was 8 ounces of adobo chicken, 8oz of pulled pork and 8oz of ground beef.  The ground beef was a poor choice from a carnivore standpoint, since I'm sure they use some sort of maltodextrin based taco seasoning based on how I bloated/swole up immediately post consumption, but it was a big psychological win because I never would have permitted myself to eat that before.  I wanted ground beef, so I got ground beef.  That just makes sense.  Also, they charge you 3.25 for 8oz of cooked meat at Q'doba, which is just fantastic.  I think they have become my favorite fast food place.  

Got in 150kb swings w/24kg bell, followed immediately by a shirtless 2.25 mile walk out in the sun to get some vitamin D, and as soon as I got back I knocked out 27 burpee chins in 2 minutes, which is flying.  I LOVE that style of training: get the heart rate up, ride it out, come back and do it again.  I may start up the heavy hands next time I do this.  I like the vest, but I also like getting full sun exposure, and this seems like a good way to meet in the middle.

Dinner was Kevin's Korean BBQ Beef

Which is awesome, since it's grassfed beef, and I made mine without the sauce, and put it on top of egg whites, to have steak and eggs.  But I also made a batch WITH the sauce for the family, because it's REALLY good.

We're looking at getting in a walk later, wherein I'll throw on the weight vest.  Otherwise, been a lot of activity going on while keeping carbs low and animal products high.  Just a fantastic way to live.  And I'm still jacked out of my mind and feeling awesome.

 Training Log: Entry 2779

AM WORKOUT (0430 wake up via alarm) FASTED

**PLAGUE OF STRENGTH'S "FAMINE" ROUTINE: RAGNAROK IS HERE** Week 2, Workout 5/Final "Dealer's Choice"

(5) Mat pulls
12+5+4x415+chains

Buffalo bar squat stripset

12x315
18x225
25x155

2+ mile walk

15 rounds EMOM of

* 20 squats
* 20 push ups
* 10 KB swings w/24kg bell

Notes:

* I was absolutely exhausted and had the day off work, so slept in and went with the highlights/important stuff so I could still have time with the family.  I was really pleased with how the mat pulls went, but I had nothing left in me for the squats.  I am absolutely flat, totally carb depleted: the famine is real.  Soon enough, we feast.

 Training Log: Entry 2778

AM WORKOUT (0350 wake up via alarm) FASTED

**PLAGUE OF STRENGTH’S “FAMINE” ROUTINE: RAGNAROK IS HERE** Week 2, Workout 4

GIANT SET (Row-squat-abs-row): 30 seconds rest between rounds

Low handle trap bar rows

5x295
3x295
4x295
4x295

Front squats
6x4x258

Hanging leg raises
5xAMRAP

Low band row
4x20xLight band
2x20xLight band w/triple dropset using monster minis/mini bands

20 minutes of chins using Tabata protocol
153 total

Calf raise stripset

20x258
18x225
20x168
20x135
25xbodyweight

END OF PROGRAM REQS

15 rounds of EMOM

* 20 squats
* 20 push ups
* 10 swings w/24kg bell

2+ mile leisurely walk while talking on phone w/wife

Breakfast (2 scoops of metabolic drive mixed with 2 egg whites, 2 small pieces of beef liver)

Notes:

* I am absolutely exhausted.  Work ops tempo has been nuts, the Tang Soo Do class yesterday was pretty dynamic, and that sub 180lb weigh in is testament to how much I’m not eating.  I actually had full intentions of gorging myself on hot dogs and sausages last night but hit satiety early in the meal, and am using that as my guide.  Coming into this workout was more about holding on vs thriving.  I actually hit some solid effort on the rows and the front squat weight was dialed in perfectly, but once I got to the chins I just plain did NOT want to be there.  That rep total was better than I expected, but I was ready to quit SO many times, and knowing I was going to chase it with my post workout workout was grinding into me.

* Moving the walk to immediately post workout was pleasant, and I’m sure burned off whatever small amount of glycogen I had left.

* Got a 4 day weekend coming my way, with in-laws in town and celebrating a family birthday, so the feast is rolling in soon enough.  

 Training Log: Entry 2777

AM WORKOUT (0310 natural wake up, snooze until 0350) FASTED

**PLAGUE OF STRENGTH’S “FAMINE” ROUTINE: RAGNAROK IS HERE** Week 2, Day 3 (bench)

Axle Bench Press touch and go w/rest pause
5+3+2+3x276

GIANT SET CIRCUIT (press-abs-curl) minimal rest between rounds

BtN Press
6xAMRAPx105 (forgot the 2 second lockout on the first two rounds, brought it back on remainder)

Hanging leg raise
5xAMRAP

Fat Gripz concentration curl

3x20x15
2x20x10

20 minutes of dips w/Tabata intervals

387 in 20 minutes, 400 total

END OF PROGRAM REQS

7 rounds in 28:10 of

* 43 squats
* 43 push ups
* 22 swings w/24kg bell
* .28 mile run (run around my block)

Notes: 

* There will always be a siren’s call to return to Dogg Crapp, and with that will be the return to rest pause benching.  I just plain can’t stand benching, and this morning I wanted to tear through my training because my work schedule was nuts, so this seemed like a good way to speed it up.  I actually opened up with 300 for a VERY rough single.  I’m sure I’m just exhausted from the combination of hard training, hard working, and living off of protein shakes.  Soon the famine will end and the feast will resume.  Just gonna ride this out.

* I want to celebrate how absolutely jacked I am.  Great time for the heat to be turned up, because training shirtless is primal and I’m a goddamn animal.  In fact, I’d go so far as to say a sexual tyrannosaurs.

* That circuit at the end was a “get to yes” sorta moment.  I didn’t manage the final run of the 7 rounds due to time constraints, but made up the missing distance by parking far away from work this morning.  

* As a bit of full disclosure, part of the motivation for the famine is my kid’s birthday is going to actually kickoff the feast, and I am so excited to be in a headspace where I can legit just cut loose and have a blast with my kid.  No being a martyr about birthday cake and meals: let’s bring on a day of nutritional debauchery.  I’ve learned that any cheat day “damage” can be undone with 1 day on the Velocity Diet, and 4 weeks of feasting will mean being jacked at the end of 2 weeks of Famine.

* Tang Soo Do tonight.

 Training Log: Entry 2776

AM WORKOUT (0330 natural wake up, snoozed until 0350) FASTED

**PLAGUE OF STRENGTH’S “FAMINE” ROUTINE: “RAGNAROK IS HERE”** Week 2, Workout 2 (Squats)

GIANT SET (Squat-row-abs), 60 second rests

SSB Squat
4x3x420
20x260 (miscalculated percentage), into 15x210

Viking row
6x20x75

Hanging leg raise
5xAMRAP (pretty much all triples)

SUPERSET (calves-quads) in a circuit

Calf raise
6x5x398lb

Leg extensions
3x25x65

OFF CAMERA

15 rounds, 90 seconds per round of

* 12 GHRs
* 20 squats
* 20 push ups
* 10 swings w/24kg bell

BREAKFAST (2 scoops of Metabolic Drive w/2 egg whites, small piece of beef liver, lots of coffee)

Brisk 2 mile walk

Notes:

* This was an interesting workout.  I woke up feeling pretty beat up and was fairly convinced that 420 on the SSB wasn’t gonna happen.  I actually went to bed the night before wondering what I could do OTHER than 420 on the SSB to achieve the objective, and just came up blank.  During warm-ups, I felt like hell.  I actually took an overwarm, which is uncharacteristic of me, but everything was feeling heavy and I was worried about how I’d respond to the worksets.  Set 1 was ROUGH, but I was able to find myself as time went on, and eventually hit a pretty solid groove.  Suddenly, 4 sets had passed, I move on to my deathset, came in with zero expectations, met them with 20 reps, and as I was racking the weight realized I had miscalculated: instead of 50% of 420, I put on 50% of 520.  That felt great to know why my performance was so rough, and gave me incentive to get back after it.  Stripped it down to 210 and really left it all out there.  That felt pretty awesome.

* Viking rows continue to just be a fantastic movement.

* It was pretty amazing having absolutely nothing left in me when I got to the leg raises.  This was just exhausting, and I’m sure part of that is running off of protein shakes, egg whites and very lean cuts of steak.

* I did an extra set of calf raises for no particular reason: just lack of attention to detail.  Meanwhile, I felt like the leg extensions worked better today.  Just making them quick and pumpy was the right call.

* Completely abandoned the 3x25 construct for the hamstring work and just got after it with the circuit workout at the end.  It’s good enough and meets intent.  

* That 180.6 on the scale is nuts, especially given I was 185.0 yesterday.  Bodies are crazy.  That’s also not a “first thing in the morning”, so there’s a chance I’m even lighter.  I’m stupidly lean.  I keep saying “anatomy chart” lean.  I’m seeing the socketry in my abdominals, veins are everywhere, full serratus, etc.  And I’m not suffering to get here.  I had a pizza buffet on Saturday and 4 beef back ribs for lunch on Sunday, and 2 steaks last night for dinner.  The last time I was this lean, I was absolutely miserable, suffering, and sacrificing.  I am thriving here.  And getting stronger.  And happy.  I can’t speak more highly of this experience.   

PM Workout was a 1.5 mile walk with a 50lb weighted vest

 Training Log: Entry 2775

AM WORKOUT (0350 natural wake up) FASTED

**PLAGUE OF STRENGTH’S “FAMINE” ROUTINE: RAGNAROK IS HERE** Week 2, Workout 1 (Press)

IN A CIRCUIT (press-dip-incline-viking-abs) w/1 min rest between rounds

Axle continental and strict press away

4x186
1x186
2x186
1x186

Dips

4x145
3x145
2x145
3x145

Incline bench

4xAMRAPx155
1xAMRAPx155 w/Reactive Slingshot
1xAMRAPx155 w/slingshot

Viking press
4xAMRAP
2xAMRAP w/triple dropset

Hanging leg raise
5xAMRAP

15 minutes of band arm work

END OF PROGRAM REQS

12 rounds at 90 seconds of

* 25 squats
* 25 push ups
* 15 KB swings w/24kg bell
* 5 chins

Max burpee chins in 2 minutes
24 total

BREAKFAST

2 mile walk

Notes:

* Final week of Famine, happy with how much I’ve chopped this down timewise. Definitely pushing myself. Glad I got those chins in with that circuit. Good to get movement in.

* Might log some more thoughts later. Schedule is insane right now.

PM WORKOUT

Got in a 1.5 mile walk w/50lb weighted vest after a dinner of grassfed sirloin, grainfed flat iron steak and some egg whites.

 Training Log: Entry 2774

Even wilder day, as the Mrs flew out.  Got up at 0600 to get in my 300 squats, then got in 150 push ups then, then breakfast, then smoked some ribs and did push ups while that happened, then 150 swings w/24 kg bel. then got in a 2.25 mile walk with my kid, dinner, then a 1.5 mile walk with a 45lb weighted vest.  Before the 2.25 mile walk was the ribs.  Let's talk about those with photos

First time ever making beef ribs, let alone smoking them, and they were absolutely amazing.  I feel incredible.

Other great photos

Carnivore chicken burgers 

And simplifying life with supplement tackle box

Final week of famine starts tomorrow. In-laws are in town, so its not gonna be legit, but will keep it light and start proper feasting soon.

 Training Log: Entry 2773

Today was a typical insane weekend.

Got up at 0730, feet hit the floor, 300 squats and push ups.  This time, I tried a Juarez valley approach, 50-10-40-20-30, then again.  I went 50 squats-10 push ups-10 squats-50 push ups-40 squats-20 push ups-20 squats, etc.  You see the pattern.  Got it done in 7.5 minutes, so slightly faster than my normal approach.

Had breakfast

2 whole pasture raised eggs, 1 egg white, with some chicken bacon and piedmontese grassfed stir fry beef mixed in with grassfed butter and grassfed swiss, eventually topped with grassfed sour cream, alongside 4 paleo chicken sausage links, more grassfed sir fry, and a chicken breast patty.  Carnivore king.

Walked the dog 2 miles.  No weight vest.  I am beat to Hell and today was a more or less weightless day.  Used it as an opportunity to go sans shirt to get in some vitamin D.

Life happened.  Bought a Teenage Mutant Ninja Turtles t-shirt.  That made me happy.  Had my Rampage at Pizza Ranch

That was round 1.  There were several more.  Highlight was 3 slices of stuffed crust taco pizza.  I made a special request to have it added to the buffet line, and they did just that.  LOTS of chicken too.

HOWEVER, typically I have a Metabolic Drive shake before these meals, to make sure I get in my protein.  I forgot to pack it.  I walked to a local GNC and bought a ready made shake with some pea protein in it, and that turned out to be a mistake, because I felt myself start to swell early in the meal and, at the end, was uncomfortably gassy and bloated.  Couldn't get my wedding ring off.  Felt miserable for quite a while.  Never again, but proof of just how high quality Metabolic Drive is compared to some other stuff.

Did a Costco run.  Bought lots of stuff.  But this was the highlight.

FINALLY got myself some beef back ribs.  Gonna make some for lunch tomorrow, and more through out the week ideally.  Great time to break out my Ninja outdoor grill.

After Costco, came home and mowed the lawn.  Once again, no weight vest: went shirtless, got some sun, total distance of 3 miles.  Before I mowed, I did 150 KB swings w/24kg, to meet my daily quota, and in between the front and the back lawn I did 50 burpee chins in 4:10, which I'm fairly certain is a lifetime PR.  Hitting it post bloated cheat meal/lawn mowing/cold/etc just speaks to the ridiculous shape I'm in.

Had dinner at Runza.  It's a Nebraska thing.  Was still stuffed from my Rampage, so asked if they would just sell me 2 chicken breasts.  Back to being a carnivore.  They delivered.  So clutch of them.

Wife travels out tomorrow, so life gets even crazier.  I am sore as absolute Hell from my Dealer's Choice workout.  I shouldn't be left to my own devices.

 Training Log: Entry 2772

AM WORKOUT (0345 natural wake up) FASTED

**PLAGUE OF STRENGTH’S “FAMINE” ROUTINE: “RAGNAROK IS HERE”** Week 1, Day 5 “Dealer’s Choice”

(6) Mat Pulls
12+5+4x415+chains

Zeno Squats (Buffalo Bar, stupidly full ROM)

10x315
5x315
3x315
2x315
1x315
10x225
5x225
3x225
2x225
1x225
41x155 (why am I so stupid?)

50 pull aparts

Lateral raise dropset

20x20lb
10x10
10x5
10x2.5
10xEmpty hands (full ROM for all sets outside of the 20lbs)

26 axle shrugs against strong short bands
100 Poundstone Curls
100x20lb DB flat bench

OFF CAMERA

15 round EMOM of 

* 20 squats
* 20 push ups
* 10 KB swings w/24kg bell

BREAKFAST: 3 egg whites mixed with 2 scoops of Metabolic Drive, 2 small pieces of beef liver

2 mile leisurely walk

Notes:

* Holy cow I am exhausted!  This is what happens when you leave me to my own devices.  This hit all the highlights and has absolutely set me up for a weekend Rampage.

* Went with a small jump on the mat pulls.  I’m in no rush these days to push it: just wanna get in the effort.

* Decided to make the internet happy and go with a really full ROM on the Zeno squats.   Felt better on the knee compared to my normal stopping point, and helped remove expectations coming into it post mat pulls.  10x315 wasn’t pushing to my max, but it was beyond the point of comfort, and then taking that set of 155 to it’s logical conclusion helped.

* Otherwise, just some greatest hits sorta stuff.  I genuinely didn’t think I’d make it through those squats, push ups and swings today when it was all done, and I’m still feeling a little “hungover”.

* Kiddo picked Pizza Ranch for the weekend Rampage.  I am unreasonably excited.  Fried chicken and pizza: here I come!

 Training Log: Entry 2771

AM WORKOUT (0345 natural wake up) FASTED

**PLAGUE OF STRENGTH’S “FAMINE” ROUTINE: “RAGNAROK IS HERE” VARIANT** Week 1, Workout 4 (Rows and Squats)

GIANT SET: Row-squat-abs-row (40 second rest between rounds)

Explosive Trap bar rows

8x275
7x275
6x275
5x275

SSB pause squat to straps
6x4x348

Hanging leg raises
5xAMRAP

Seated band rows
4x20xLight band
4x20xlight band w/triple dropset using monster mini/mini bands

20 minutes of chins w/tabata intervals
150 total

SSB Calf raise stripset (no rest)
25x225
25x135
25x98
25x65 (empty bar)
25xBW

END OF PROGRAM REQS

15 round EMOM of

* 20 squats
* 20 push ups
* 10 KB swings w/24kg bell

BREAKFAST: 2 scoops of Metabolic Drive w/2 egg whites, 2 small pieces of beef liver

2 mile brisk walk

Notes:

* Took video but had some upload issues: will have to post later.

* Another middle of the night bad idea to run this all as a circuit, similar to day 1.   It made it move MUCH faster, which was a plus, because this day can be a slog otherwise.  Figuring out to use the bands for the rows was pretty big: really opened things up logistically.  I’m using my yoke upright to brace the bands and have my feet against the plates.  Creates a good deal of ROM and tension.  

* The trap bar rows are fantastic for explosive rows.  Really allows me to just open up, go to town, and not worry about form.  I’ll push the weight heavier next time, but this really felt “right” today.

* SSB can stand to be a little higher in weight and longer in ROM next time as well.  Original intent was to use the buffalo bar for this, but with how beat up my knee has felt from dropping the log on it and with an intent to run a fast circuit, I went with the SSB to quick execution.  Ideally, I’ll get some Zenos in tomorrow during Dealer’s Choice to get some reps in with the bar on my back.

* Definitely seeing improvement with the chins using Tabata protocol.  I’m sure rep quality wasn’t great, since it was a lot of “first reps”, which tend to mean allowing a jump to the top of the rep, but I was dog-tired by the time those 20 minutes were done, so there was SOME training effect happening.  And then I just sped through the calf raises to be done with them.

* That little 3 move circuit is just clutch.

* Weighed in at 181.0 this morning.  Officially 20lbs done from the end of Super Squats/start of the transformation.  No intention of dropping that much weight, but it’s been a wild ride to get so lean while being strong and eating until I’m satisfied.

For the PM, I got in a 1.5 mile walk wearing a 50lb weighted vest with the dog

But who wore it better?

 Training Log: Entry 2770

AM WORKOUT (0350 natural wake up) FASTED

**PLAGUE OF STRENGTH’S “FAMINE” ROUTINE: “RAGNAROK IS HERE” VARIANT** Week 1, Day 3 (Bench and Dips)

Axle touch and go bench

2x1x326
3x296
2x296

GIANT SET: Press-abs-curls

BtN Press
6xAMRAPx95 w/2 second pause at top of lockout

Hanging leg raise
5xAMRAP

Fat Gripz Concentration Curls
5x20x10lbs

Dips
375 in 20 minutes using Tabata intervals

END OF PROGRAM REQS

15 EMOM rounds of

* 20 squats
* 20 push ups
* 10 KB swings w/24kg bell

BREAKFAST: 2 egg whites mixed w/2 scoops of Metabolic Drive and 2 small pieces of beef liver

Leisurely 2 mile walk

Notes:

* Try as I might, it’s hard to make this day move quickly.  The enforced 20 minutes of dips is part of that: can’t speed up time.  But I got in a LOT more work by using those tabata intervals, so that’s money.  And the giant set circuit helped.  I could probably stand to up the weight on the BtN press, but bench was heavier than I expected.  

* Hitting 375 dips and chasing it with 300 push ups speaks to a silly level of upper body work capacity.

* My abs/midsection is back to “anatomy chart” levels of leanness inside of like 3 days of Famine.  This protocol is simply amazing, and I’m not even 100% complying with it.  Little things, like shaving out a half scoop of protein powder, training completely fasted (still doing “wake and shake” in the middle of the night though), a pure protein shake fast day, lean lunches, etc, all add up, yet I’m still eating until satisfied during my solid meals.  It’s just a fantastic balance.

* Forgot to note that I weighed in at 182.0 yesterday, which is the lightest weigh in so far.

 Training Log: Entry 2769

AM WORKOUT (0345 natural wake up) FASTED

**PLAGUE OF STRENGTH’S “FAMINE” ROUTINE: “RAGNAROK IS HERE”** Week 1, Day 2 (Squats)

GIANT SET OF: squat-row-abs

SSB Front Squat
4x3x315
36x160

Viking row
6x20 w/60lbs on axle

Hanging leg raise
5xAMRAP

SUPERSET of: calves-quads

SSB calf raise
5x5x355

Reverse hyper leg extensions
3x25x100

OFF CAMERA

15 rounds, 90 seconds per round

First 3 rounds:

* 25 GHRs
* 20 squats
* 20 push ups

Next 12 rounds:

* 10 GHRs
* 20 squats
* 20 push ups
* 10 KB swings w/47.5lb bell

Did a final round of 5 GHRs and 30 swings just to total 200 GHRs and 150 swings…because base 10

BREAKFAST: 2 scoops of metabolic drive mixed w/2 egg whites, 2 small pieces of beef liver

2+ mile brisk walk

Notes:

* Continuing to find more ways to “make this mine” and shave off time.  Holy f**k this was brutal.  For the Giant Set rest times, I went either 3 minutes from the finish of the squats or 90 seconds from the finish of the leg raises.  Both hit around the same time.  For the superset, I rested 30 seconds after the extensions.  And then that conditioning circuit at the end to get in my GHRs, push ups, squats and swings was absolutely fantastic.  I was hanging on by a thread those final rounds: BARELY enough time to finish up before the next round started.

* My right knee is a little mad at me from when I blacked out with the log yesterday.  It landed on an achy part.  It wanted to buckle a few times during the workout.  Held up strong enough, but it’s letting me know it’s mad.

* The deathset really crept up on me.  I was going strong and then suddenly my lungs wanted to collapse.  I wonder if that’s a factor of the weight being ON my lungs with this being a front squat.

* It’s worth appreciating that a SSB front squat isn’t a front squat, sure, but it’s still a fantastic squatting variant and I’m really happy to have brought it back in.

* And in that regard, I’m also pleased to bring back the “post workout workout”.  I was missing that element for a while now.  I basically broke myself down back to zero and am rebuilding from there, and the pieces are all fitting together much better.

* Weighed in at 182.0 post workout shower.  Lightest bodyweight yet.

 Training Log: Entry 2768

AM WORKOUT (0345 natural wake up, rough night of sleep, mind was racing, solving lots of problems) FASTED

**PLAGUE OF STRENGTH’S “FAMINE” ROUTINE: “RAGNAROK IS HERE”** Week 1, Day 1

In a circuit, Log press-dips-incline-viking press (4 rounds has all 4 movements, last 2 rounds is only last 2 movements): 90-120 seconds between rounds

Log clean and strict press away

2x200
2x3x200
1x200

Weighted Dips

5x145
4x145
2x3x145

Incline bench

2 sets AMRAP of 165
4 sets AMRAP of 148

Viking press

4 sets AMRAP
2 sets AMRAP w/triple dropset

15 minutes of arms

END OF PROGRAM REQS

15 rounds, EMOM of

* 20 bodyweight weights
* 20 push ups
* 10 KB swings w/24kg bell

BREAKFAST: 2.5 scoops of Metabolic Drive mixed with an egg white and 2 small chunks of beef liver (like Nickle sized).

2 mile brisk walk

Notes:

* This was one of those thing that kept me up last night: I came up with this idea of running today like a big circuit in order to shave time off the workout and really drive home the Famine element of burning up glycogen and exhausting myself.  This was SO effective in that regard.  I’m definitely going to see how far down the rabbithole I can go on this with the rest of the protocol.  I feel like it’s going to really drive these 2 Famine weeks home in opposition to the Feast, and with Jamie highly advocating for experimentation it’s a good fit.

* I blacked out on the first attempt at the log, fell down and had the log land on my legs.  I actually have it on video and may upload it.  But you can see how I get better with the log as the workout goes on.  Still gotta get on top of this blood pressure/heart rate thing.  I think I may have gotten my heart rate too low again.  

* I’ll need to figure out the right weights here.   It’s super exhausting getting to the end.  I may have to go with some minibands on the Viking press, and drop that incline even lighter.  Another option is to bring out the slingshot for the incline.  I kinda like that idea as I think about it.

* Even though I have cables, I’m happier using the bands for the arm work.  Just easier set-up.

* Great to get those swings in on top of the daily push ups and squats.  I really wanna make that a part of these 2 weeks, if not beyond.  I don’t have a set number, but 150 per 300 isn’t a bad start.  Just getting in more pulling in general.  I’m also feeling the itch to pick up a rower…

* I realized I forgot the leg raises.  I did 1 set after the conditioning, and can work to get in some more later today.

* Lemme talk a little bit more about yesterday, since I was in a rush: Mother’s Day Brunch rampage was Bananas foster French toast 

and the muffin of the day (banana chocolate chip) at First Watch, a great breakfast chain.  Before I rolled in, I had a 2 scoop metabolic drive shake in water…and AFTERWARDS I had a dark chocolate Finibar, because I was legit still hungry and honestly didn’t feel like I got enough carbs.  I also had the leftover quarter of my kid’s chocolate chip pancake with syrup on it.  And, in truth, even after all that, still didn’t quite feel like I got what I needed, but my appetite was satiated for the rest of the day.  Mrs wanted burgers for dinner (I love this woman), so I broke out the bison burgers for myself, threw them on egg white wraps with grassfed swiss and bought some no sugar added all natural bacon from Target.  It was pretty solid: just pork, water and salt for ingredients.   I ended up eating all 6 strips and the rest of my kid’s uneaten burger as well once it was done.  Definitely celebrating that final day of the feast.  Training was whatever I could get in, and we took the dog for a walk as a family.  Honestly, just an awesome day.

 Training Log: Entry 2767

Woke up at around 0720, feet hit the floor, get in 300 squats and 300 push ups.  This time, I did 12 rounds of 25 for the squats and 20 for the push ups, then finished up the 300 push ups.  Got it done in under 8.5 minutes that way.

Breakfast was this

2 whole pasture raised ORGANIC eggs (store was out of my usual stuff, so even more hardcore), grassfed sirloin, ham, grassfed butter and grassfed swiss omelet, 4 paleo chicken sausages, chicken patty and more grassfed sirloin on the side.

Went to the zoo today and walked around for about 6 hours/8-ish miles, during which time I had a 2.5 scoop Metabolic Drive shake for lunch.  Love those lessons learned from the Velocity Diet.

We went to a local Pizza/sub place for our first time and tried asked for the bread on the side for an Italian Sausage and Peppers sub (so not quite fully carnivore) and a Buffalo Chicken Sub (with cream cheese and bacon bits).  

I am proud of this one. Local pizza place. Got 2 different subs, asked for the bread on the side. Will use it to make sandwiches for my kiddo. Double win.

I loved that I could get to yes with this meal.  Zero issues, skipped no beats, and it was DELICIOUS.  Meat can't hurt me.

I squeezed in that workout in the 5 minutes between getting home and us taking the dog for a 1.5 mile walk.  

11+4+3 of 405+chains

I legit pulled 1 rep at 155+chains as my warm-up, then threw on the rest of the plates and got it.  Honestly, the hardest part was that the bar kept snagging on the bottom of those warm-up pants.  It added tension to lockout, and created some struggle, and I still just destroyed that workout.  To do that after walking around the zoo all day and right after that great meal is just awesome.  That is being "always ready".

I cannot wait to get in my carb load.  I am so flat and depleted and ready.  My life remains absolutely amazing.  

 Training Log: Entry 2766

AM WORKOUT (0345 natural wake up) FED: 1 scoop of Metabolic drive w/raw egg at 0100, egg whites upon waking

**PLAGUE OF STRENGTH’S “FEAST” ROUTINE** Week 4, Workout 5 (Final)

Log clean and strict press away
8x2x200lbs performed EMOM 

Klokov press 5x10x95lbs
SUPERSET w/10 pull aparts 

Swiss bar incline bench
5x5x215
SUPERSET w/5xAMRAP leg raises 

Close grip swiss bar bench
4x6x215 

Skullcrusher deathset

END OF PROGRAM REQS

300 push ups and 300 squats in under 8.5 minutes

BREAKFAST/DRIVE TO WORK

Leisurely 2 mile walk

Notes:

* I absolutely CRUSHED that log press EMOM!  First week I made it through 3 full and failed on the 4th.  Couldn’t even get in a round second week.  Third week I biffed it on round 2.  THIS is some real growth.  Man this program has been awesome.

* That said, I am clearly exhausted, which means the timing of Feast/Famine is dialed in perfectly.  I’m ready for 2 weeks of something different.  I still pushed today as hard as I could, but, in truth, it was the LAST thing I wanted to do.  This day is pretty unsatisfying.  It starts out strong but is a slog toward the end.

* I flew through the push ups and squats.  That was pretty cool.  And the veins on my quads are absolutely nuts.

* Took the walk slower.  It’s stupid humid out and I didn’t want to sweat through my work clothes too much.

* Company is coming into town this weekend.  It’s the best timing ever for Feast.  I’m gonna live it up BIG this weekend and earn those 2 weeks of Famine.  Still gonna go with my two diet approach here.  If not Carnivore, then keto.  Mother’s Day brunch will be Rampage.

 Training Log: Entry 2765

AM WORKOUT (0345 natural wake up) FED: 1 scoop of Metabolic Drive w/raw egg at 0130, Egg whites upon waking

**PLAGUE OF STRENGTH’S “FEAST” ROUTINE** Week 4, Workout 4: Squats and Shrugs

10x3x500 trap bar shrugs 

superset 

6x3x305 SSB front squat
**34**x185 SSB front squat 

https://youtu.be/i43bdaowYsU?t=2018

5 round circuit of 

* 6x330 SSB calf raise
* 10 grenade ball chain curls
* Hanging leg raise 

With 3 more sets of calf raises to get the full 8

Off camera was hamstring death of 9x3x80lb goblet GHRs, sets every 20 seconds, then 2xamrap bodyweight.

END OF PROGRAM REQS

300 squats and 300 push ups in under 8.5 minutes

BREAKFAST/DRIVE TO WORK

2 mile leisurely walk

Notes:

* This remains the most brutal day of the program.  I switched to the trap bar shrugs because the hip and thigh lift shrug with the straight bar kept crunching my left quad each week and it’s in a bad way there.  I may have broken something in the muscle.  Went to do a basic quad stretch in Tang Soo Do last night and was in agony.  Clearly, I can still squat and move, so it’s not disabled, but it needs some time NOT being compressed, so this worked well there.  Plus, a trap/shrug bar for traps and shrugs?  Seems kinda obvious.

* Much better SSB front squat deathset compared to last time.  I dig the depth I’m reaching on this movement.  The main work was a chipshot PR of getting in 5lbs more for the worksets, but I’ll take it.  This is just a solid movement variant.

* I REALLLY found some magic with the GHRs.  Total program deviation, but I went a set of 3 every 20 seconds holding the 80lb KB in a goblet squat, and by set 9 I was HURTING.  I then did an AMRAP at the top of the minute, rested until the next minute rolled around, AMRAP’d that, and then I was DONE.  Total hamstring death inside of 5 minutes.  I’m remembering this.  It’s going to be a future “bad idea”

* After that and the 300 squats, my legs were absolutely toast, so I went for a stroll vs a march.  Was nice to slow down and take in the sites.

* I am absolutely, completely and totally flat.  My last Rampage was the Stellanator, which was honestly not a lot of carbs.  And then I had a light rampage of a hotdog, slice of pizza and half a churro before that, in prep FOR the Stellanator.  I’m planning on really soaking up some carbs for Mother’s Day brunch.

PM Activity was 2.75 miles of lawn mowing.

 Training Log: Entry 2764

AM WORKOUT (0345 Natural Wakeup) FED: 1 scoop of Metabolic Drive w/raw egg at 0030, egg whites upon waking

**PLAGUE OF STRENGTH’S “FEAST” ROUTINE** Week 4, Day 3 (Pulls)

Low handle trap bar pulls 10x2x425 

Superset w/ 

4x20 pull aparts
4x6x35lb kb hammer curls 

Low handle Trap bar rows 6x6x300lbs 

Superset w/

5xAMRAP hanging leg raise 

3x25x48lbs Axle curls

END OF PROGRAM REQS

15 rounds of 20 squats and 20 push ups, but EMOM do 8 KB swings w/80lb bell

Accomplished in 18:56

BREAKFAST/DRIVE TO WORK

2 mile walk

Notes:

* This was a good day for low handle for me, which is traditionally a lift I struggle with.  And this is 10lbs over the weight that tore my lat, so that’s a win.  Big thing was focusing on getting my hips low and trying to squat the weight off the floor vs pull it.  Being healthier and leaner probably helps, as it allowed me to get into a better position.  Went with strict 30 second periods of unf**king myself.  I’d be hesitant to call it 30 second rests, as it was more like “let 30 seconds pass, buckle the belt, set the straps, get your head right”, so by the time I actually start moving it’s probably about 60 seconds.  Biggest struggle was not blacking out on every second rep.  Still getting blood pressure figured out.

* Those rows were amazing!  Putting them on mats is a game changer.  Puts them in a good position and gives me the confidence to really slam it.  That’s going to be fantastic for the upcoming famine protocol.

* I can tell the hammer and leg raises were mailed in.

* Liked being able to turn push ups and squats into a conditioning circuit with the swings.   Swings definitely seem like something worth including.  Address a lot of missing pieces.  

* I’ve got Tang Soo Do later tonight, and I’m gonna call that my extra activity.  Got company coming on Friday, which will impact eating/training minorly, but it’s an excellent time for the Feast ending right before the famine.  Do it big this weekend, then lean times.

 Training Log: Entry 2763

AM WORKOUT (0340 natural wake up) FED: Metabolic Drive w/raw egg at 0050, egg whites upon waking

**PLAUGE OF STRENGTH’S “FEAST” ROUTINE** Week 4, Workout 2 (Bench)

Axle Pause Bench
10x2x246+chains
2xAMRAP of 155+chains wide grip touch and go 

Weighted dips
2x6x152.5
1x6x147.5
1x6x140+2xAMRAP BW w/rest pause DC style

superset above w/ 5xAMRAP hanging leg raises 

5 round circuit of
* 12x105 short military press
* 12 band pushdowns
* 12 band overhead extensions

END OF PROGRAM REQS

300 squats and 300 push ups in under 9 minutes using Tabata intervals

BREAKFAST/DRIVE TO WORK

Brisk 2 mile walk

Notes: 

* It’s amazing how much I don’t care about benching that I have to keep coming up with gimmicks and hooks to get me to do it, but chain benching felt awesome.  It’s been a long time since I brought it out.  And I know I totally set up the chains “wrong” as far as Westside is concerned, but for today’s goals they worked well.  It was an interesting degree of challenge, as it wasn’t murderous and I could move quickly through the workout, but you can see it’s clearly exhausting me.

* Experience some minor clavicle pain on the left side on the second set of heavy dips.  Nothing too significant, but I’ll monitor.

* Focused on really sticking with the Tabata intervals today on the push ups and squats and it was a solid conditioning effort as a result.

* Walk went well.  My in general walking speed has increased as a result of all of this.  

* Still just loving how nutrition is treating me.

Got in a 1.5 mile 50lb weighted vest walk with the dog for the PM

 Training Log: Entry 2762

AM WORKOUT (0340 natural wake up) FED: 1 scoop of Metabolic drive w/raw egg at 0000, egg whites upon waking

**PLAGUE OF STRENGTH’S “FEAST” ROUTINE** Week 4, Workout 1: Heavy partial squats

Chain Suspended Buffalo Bar Anderson Squats
12x2x50lbs +light and monster mini bands

SUPERSET w/
5xAMRAP hanging leg raises
4x50 calf raises (55lb, 30lb, BW, BW)

Buffalo Bar Wide Stance Good Mornings
3x6x175

SUPERSET w/
5xAMRAP chins

OFF CAMERA

15 rounds of
15 GHRs
20 squats
15 push ups

After 15 rounds, get the remaining 300 push ups, then a max set of GHRs (22), time was 24 minutes and some change

.81 mile walk w/45lb vest in 12 minutes

Got in a 2 mile walk later in the day

Notes:

* Holy cow bands are awesome and intense.  I really appreciate bringing them into this movement.  Overcoming them at the start is a challenge and it just builds the whole time, but I feel like I’m beating up my body less compared to using just straight weight.  Set up is a lot faster too.  And no expectations going in: I don’t get in my head regarding plate weight.

* Tore through this workout because my work schedule is going to be crazy and I wanted to get in as much as I can.  Great to be in such awesome shape to make it happen.  That circuit of GHRs, push ups and squats is clutch, especially when done quickly.  And my hamstrings are torched for days afterwards.

* Had enough time to get in  SOME walking, so I made the most of it.  Used a different vest and got in what I could.  Was able to get in an official 2 miler later

 Training Log: Entry 2761

Slept until 0730, did another "soon as feet hit the floor" workout of 300 squats and 300 push ups in under 9 minutes, had a great breakfast, walked the dog for 2 miles while wearing a 50lb vest, and got this workout in later in the afternoon while the grill warmed up to make steaks

Tabata intervals, 4 burpee chins on the 20s, KB swings w/80lb bell on the 10s.

 Training Log: Entry 2760

Slept off and on until 0740, immediately upon getting out of bed (like, legit, roll out of bed, feet hit floor) got in 300 squats and 300 push ups with Tabata intervals in under 9 minutes, had a banging breakfast

 and then took the dog/family for a 2 mile walk while I wore the 50lb vest.

I'm feeling more human today after that challenge.  Little lightheaded from the lack of food yesterday.  Got at least 1 more week of Feast ahead, so I gotta live that life.

PM WORKOUT

10 minutes of as many rounds as possible of 10KB swings w/80lb bell and 5 chins

 Training Log: Entry 2759

To sum up yesterday

Here's the video

I was pretty miserable for a few hours after that, which has impacted today's training.  As noted below

---

AM WORKOUT (0445 natural wake up) FASTED…kind of.   I’ve got enough food in my guts for weeks.

1.65 mile weighted vest walk w/50lb vest

300 squats and 300 pushs ups in under 9 minutes w/tabata intervals

DRIVE TO WORK

2 mile walk

Notes:

* I was in a pretty significant degree of agony for 3 hours after my meal last night, but eventually got to sleep.  Woke up and decided that lifting was a poor idea, but wanted to get my body back to “normal” by forcing it to continue on with a typical day, so went walking to help the digestion.   Vest is always the right call there.  Push ups and squats went surprisingly well.  I’m feeling far less stuffed but still very satiated.  I packed protein powder, but ultimately I’m not going to eat until I feel hungry again.  Zero need to force feed.  

* All that said, I actually am  down 3lbs from yesterday, and considering I have about 4lbs of food in my guts, that’s something.  I think my plan to train a TON leading up to the food and use the food to refill the burned out glycogen worked.  My body is just exploding with veins right now.

* It’s also worth keeping in mind that, though my guts are bursting, a LOT of that was onions.  You can see in the video I’m basically eating an entire plate of them, which my kid described looking late a plate of spaghetti.  So even though I am stuffed to the brim, calorically, I have to keep in mind it’s not quite as much as it feels.  6 big patties, 6 fried eggs, 12 strips of bacon, 6 slices of cheese, 1 bun and a LOT of peanut butter, alongside an order of fries.  With a full day of fasting leading up to it, it’s like 3 meals of: 2 patties, 2 eggs, 4 slices of bacon, 2 slices of cheese, a few fries, and a slice of peanut butter toast.  Looking at it from that lens, that’s a hearty day of eating, but not abject gluttony. 

PM UPDATE

Actually managed to get in my missed lifting workout.  Got out of work early, was compressed on time, so I FLEW through it.

PM WORKOUT (1450)

**PLAGUE OF STRENGTH'S "FEAST" ROUTINE** WEEK 3, Workout 5....ish?  Whatever, it's been crazy.  Still fasted.

I haven't eaten in about 20 hours at this point, STILL full from tackling on the Stellanator

And I absolutely berserker mode'd this one!  Tore through it.  Having all those calories and meat coursing through my body is insane and I am pumped and ripped out of my mind.

High handle trap bar lifts

10x2x505

4x20 pull apart and 5xAMRAP hanging leg raise superset

Low hand trap bar rows 258

6x6

4x6x30lb KB hammer curl and 3x25x48lb axle curl superset

Crazy what 5lbs of cheeseburger can do for you

 Training Log: Entry 2758

AM WORKOUT (0350 natural wake up) FED: 1 scoop of Metabolic Drive w/raw egg at 0030, egg whites upon waking

**PLAGUE OF STRENGTH'S "FEAST" ROUTINE** Week 3, Workout 4 part 1: Shrugs and Squats

SUPERSETS of Axle shrugs and SSB Squat

Axle shrug
10(possibly 11) x 3x496lbs

SSB Squat
6x3x415
**28**x250 deathset

5 round circuit of
* SSB calf raise 6x321lbs
* Grenade ball chain curls for 10
* AMRAP hanging leg raise

3 more sets of calves for a total of 8

Off camera, I did 6x3x80lb goblet GHRs, one set done every 30 seconds on the 30 second mark, followed by 2 AMRAP sets also using 30 second rests, meeting the intent of the leg curls

Followed by 300 squats and 300 push ups in under 9 minutes

I've got the day off work, so I walked the kid to school and then did

5.25 miles of dog walking/lawn mowing while wearing my 50lb vest

Plan is to get in a LOT of activity and not much food today leading up to the Stellanator challenge this evening.  So going just Metabolic Shakes and Spikes until 1930.  

Here's the PM

The was part 2 of my 2 a day today, and holy cow was I wiped out.  Started out wanting to do EMOMs on the log clean and press and you can see that totally fell flat.  But after that I find my groove and was able to get in a real solid training session, especially given the circumstances.

* 8x2x200lb log clean and press away w/1 minute rests

* 5x10x88lb Klokov presses w/band pull apart superset

* 5x5x205 swiss bar incline

* 4x6x205 swiss bar close grip

* Skull crusher pyramid

* Cut out the ab work, since I did it earlier today.

 Training Log: Entry 2757

AM WORKOUT (0345 natural wake up)

**PLAGUE OF STRENGTH'S "FEAST" ROUTINE** Week 3, Workout 3 "Dealer's Choice".  FED: 1 scoop of metabolic drive w/raw egg at 2345, egg whites upon waking

(3) Texas Deadlift Bar Mat Pulls
11+5+4x405+chains

Straight into 2 mile walk w/50lb vest (average pace 3.0 mph)

Straight into Tabata intervals squat/push ups (20 squats on the 20s/15 push ups on the 10s) for 15 rounds, then remainder of push ups done for sub 9 minute total

Notes:

* What an absolutely fantastic morning workout.  I had to get to work early today and work longer hours, so I shifted the schedule around to get this in and hit all my daily requirements.  This was almost a full on Dan John approved workout too: heavy hinge, weighted carry, push and squat.  Just needs some pulls, and I was contemplating chins, but schedule worked the way it did.

* Weighed in a 185.3, 3lbs up from last week, FINALLY gaining weight on the feast, and still getting stupidly lean.  

* I'll be really pushing it to the limit with the eating challenge tomorrow: I'm so excited for that.

PM UPDATE

Just gonna keep sharing the dinner food porn.  Tomorrow will be especially crazy with the eating challenge, but tonight I finished off that chicken and a bunch of egg whites with sour cream

Tang Soo Do went well enough.  I have the day off work tomorrow, with a plan to do a 2 a day for lifting, a lot of weight vest lawn mowing, dog walking, napping, and Metabolic Drive until I crush this challenge.

 Training Log: Entry 2756

AM WORKOUT (0345 natural wake up) FED: 1 scoop of Metabolic drive w/raw egg at 0045, egg whites upon waking

**PLAGUE OF STRENGTH’S “FEAST” PROGRAM** Week 3, Workout 2 (Bench)

Touch and go axle bench (short rests, around 1 min or so)

10x2x301
2xAMRAPx181 w/wide grip

Weighted dips superset w/hanging leg raise

2x6x145
2x6x135+2xAMRAP w/DC style rest pause
5xAMRAP hanging leg raise

5 round circuit of

* 12x105 short military press (focus on holding tension in the muscles, no lockout)
* 12 light band rope pushdowns
* 12 light band overhead tricep extensions

END PROGRAM REQS

Tabata interval squats and push ups (squats on the 20, push ups on the 10), getting 20 squats and 15 push ups for first 15 rounds, then get in remaining 75 push ups for 300 total on both: 19 rounds

10 rounds in 8 minutes of

* 10 KB swings w/80lb bell
* 5 chins (various grips)

BREAKFAST/DRIVE TO WORK

2+ mile brisk walk

Notes: 

* While the Mrs is away my mornings are a bit more manic, so I’m shortening workouts where I can here while keeping everything in.  Touch and go bench is faster to set up and execute than dead bench.  That said, I think I’ve got a great 3 week wave here.  1st week is dead bench, second is dead against bands, 3rd is touch and go.  I could do some reverse bands to seal the deal if I wanted.  While I was running Famine, 300lbs was destroying me.  Today, I absolutely owned it.  Yeah, there were some struggle reps, it was ALSO done with stupid short rests while my hands were f**king bleeding because the cuts on them kept opening back up, haha.  I am getting stupidly strong while losing fat and hitting anatomy chart levels of leanness.  This is nuts.

* Dips saw a slight decrease in performance, which I’m willing to take given the sheer beating I’d administered with the benching leading up to it, and how my hands weren’t 100% there.

* I was dying on those military presses.  Had just given my all.  

* That Tabata circuit really is the new way forward.  Today, I really had to push hard to stick with 20s and 15s.  It keeps me honest.  And it becomes it’s own workout.  But I, in turn, found myself with a little bit of a time surplus, so I tacked on that 8 minute finisher.  Never even realized that this was a total Dan John approved workout.  Push and squat, then hinge and pull, and I’ll get in my loaded carries later with a weighted vest walk.  Rock on.

* In that regard, when I re-run Famine, I feel like 300 swings a day on top of the other stuff makes SO much sense.  It fits the whole “repetitive motion” aspect Jamie is going for, and the swings are a great balance for the push ups and the squats.  Since I can get the push ups and squats knocked out in about 8:30 these days, it’d probably be like 15-18 minutes total of daily work.  

* While I’m in a strategizing mode, plan for the next few days: gonna make tomorrow “Dealer’s choice”, since I have to get to work stupid early.  Will get in mat pulls, push ups, squats, and a weighted vest walk as the minimum.  The next day I’m taking off of work and it’s the day of the 5lb burger challenge, so I’m gonna train and fast all day.  I’ll open up with the squats and shrugs workout, mow lawns with a weighted vest and take care of some grocery shopping/chores, and then in the afternoon take on the press and bench workout.  I’m gonna go with Metabolic Drive shakes all day leading up to the event, as the liquid won’t take up and stomach real-estate.  Those two workouts are brutal, and will really have my body just gasping for nutrients.  I’ll get in a walk with the dog/kiddo in the evening as well, and use activity to distract me from hunger through the day.  I wanna show up absolutely ravenous.  Maybe I’ll get in some sled work for the cherry on top.

* Just can’t get over how amazing everything is.  Totally unrelated but wanted to log it here: I saw Jon Andersen meal prep a bunch of egg whites by pouring them into a slow cooker and cooking it for 4 hours.  I wanna steal that.  I think you could do that to make a breakfast scramble.

PM update

1.5 mile dog walk w/50lb vest

Still eating until I'm done.  This was my dinner tonight

Half a chicken, egg whites, sour cream.  

Super blown away by my kid though.  Our project tonight was for them to make their full dinner meal.  They made a quesadilla burger w/Havarti cheese, a hashbrown and some no sugar added applesauce

Teaching them how to cook it was a blast, and I love the independence they are developing from it.  Being able to cook is freedom.  You get to set the terms of how you live.  Earlier this week they made Metabolic Drive protein cheesecake cookies

What a fantastic dessert. Completely parental guilt free for them to eat something like that, and they love it.  

Great times all around in the household.

 Training Log: Entry 2755

AM WORKOUT (0345 natural wake up) FED: 1 scoop of metabolic drive w/raw egg at 0030, egg whites upon waking

**PLAGUE OF STRENGTH’S “FEAST” ROUTINE** Week 3, Day 1 (partial squats)

Chain suspended buffalo bar Anderson squats w/10 second pause at top of rep|
12x2x245+ light bands

SUPERSETS w/leg and calf raises
5xAMRAP hanging leg raise first 5 sets
4x50 calf raises (55lbs, 30, bodyweight, bodyweight)

Wide stance Buffalo Bar GMs
3x6x165
5xAMRAP chins as superset

OFF CAMERA

15 rounds of

* 15 GHRs
* 20 bodyweight squats
* 20 push ups

Done in 27:15

BREAKFAST/DRIVE TO WORK

Brisk 2 mile walk

Notes:

* Despite my insane day yesterday, this went awesome.   My knee and hip feel fantastic, with only a slight twinge on set 11.  I made it a goal to move fast through this workout and it paid off.  Caught myself quick counting the 10 seconds at the top a few times, so good to keep that awareness.  The calf raises are still murder with the tight knee sleeves.

* Really focusing on keeping my knees as straight as possible on those GMs and it seems to get me a lot for my investment.

* That conditioning circuit at the end was absolutely balller.  225 GHRs: I’m gonna feel that.

* My walk was invigorating.  Completely unintentional, but I’ve been using these walks as an opportunity to engage in a lot of positive self-talk.  And the truth is: my life is honestly fantastic, and as much as I’d hate to tie it all to nutritional intervention, that’s a BIG part of it.  I am finally eating in a manner that is at peace with who I am, and resolving that dissonance has really just let me be at peace in general.  I’ll be on these walks talking about just how happy I am with my life, my family, my time.

PM

Got in a 20 min sled workout. Litvi-swings. 8 kb swings w/40kg bell, backwards drag, swings, forward drag.

Had more chicken and egg whites for dinner 

Hitting all the marks