Training Log: Entry 3020

AM WORKOUT (0400 natural wake up) FASTED

**MESS (Mass-Easy/Strength Simple)** Workout 19: Mass Made Simple Workout 10

*Easy Strength Work*

Axle continental and press away/weighted chin superset
3x3x161
3x3x45

(3) Axle double overhand deficit deadlift
3x3x231+chains

Standing ab wheel
1x10

Reverse hyper
75x240

*Mass Made Simple Work*

COMPLEX A (row-clean-front squat-press-squat-good morning)
5x2x150 (all completed) 1 min rest between complexes

Buffalo bar Squats (to 50)
23+7+6+7+7 (12 deep breaths between attempts)

2 mile run through the thunderstorm/heavy downpour

Notes:

* Easy Strength continues to teach me lessons as I run it.  Biggest one I keep re-learning: treat EASY weight like it’s easy.  When I actually try to move the weight quickly, it moves quickly and smooth.  Really tried to drill that with the press and deadlift today, and even included it in the chins.

* The reverse hyper didn’t tax me nearly as much as it did early in the program.  Good to see that adaptation.  Really wanting to focus on solid execution with it.

* Those lessons from Easy Strength carried into MMS.   I really tried to focus on moving the weight quickly/explosively on the row to prime my body for the clean, and that seemed to work.  I’m willing to accept some slop on the row if it means the clean makes it to the rack.  The press was still a little slow, just to keep my shoulders in the sockets, but I got through all 5 rounds of the complex with a decent enough weight.

* The “to 50” set proved to be a solid challenge, and now I have a real goal for the end of the program.  I managed 23 reps in the first round, then used the Zeno Squat rest pause approach to carry me through the end.  This was absolutely brutal and exhausting.  I’m excited for the opportunity to grow from this.

* You may be able to hear the thunderstorm in the video, but it was intense this morning, and running through it was absolutely primal.  I knew with the weather I wouldn’t get another chance to get in some outdoor mileage today, so I took the opportunity while it presented.

* From the nutrition/digestion from, I had some “tracer rounds” in my meal last night that presented themselves fully intact this morning, which shows how fast my system is moving AND how it’s processing this foreign junk.  Which is to say: it won’t.

* Oh yeah, pretty proud of these Metabolic Drive waffles

 Training Log: Entry 3019

Woke up around 0700, got in some push ups and squats family got up and went on a 4+ mile walk (I stayed fasted) until brunch at 1000.  Ate a hearty carnivore lunch and was informed this was the last brunch this place was going to put on.  I like to think I put them out of business, but it looks like weekend Rampages are going to become a bit more pedestrian.

Life happened, got in a 20 minute workout where I did as many rounds as possible of

Log viper-log zercher carry-log rack/front carry-2 burpees over log

Then a dinner of "Chow Fun", which for my wife growing up in Maui is effectively chow fun noodles, mixed veggies, Portuguese sausage, and then I ground up 1lb of pork tenderloin and tossed it n a combination of oyster sauce and some other stuff.  It's absolutely delicious, and perfect for carbing up, and I also had 3 of her "Monster Cookies", which are oatmeal and peanut butter based with M&Ms, recess pieces and chocolate chips. Washed it down with a mug of skim milk.  Carbs and protein.

Back on the Mass Made Simple train tomorrow.

 Training Log: Entry 3018

Quick sum:

0700 wake up, 200 squats and push ups, the amazing breakfast pictured

, then took dog for 2 mile walk while wearing 40lb weight vest, 

**"Viking Ninja" training with the kiddo** (20 minutes total)

3 stations:

* Body Action System

* Nunchaku drill

* Ax throwing with farmer carry between throws (we got an at home plastic ax throwing set up from Costco, it's awesome)

Rotate between stations each minute EMOM, but every 5th minute meet together for "shoulder tap sparring": A recent Tang Soo Do drill we learned where the goal is to tap the shoulder of the other person without getting yourself tapped.  Honestly a very solid drill.  

This was an absolute blast, my kid loved it too.  They want to do it again.  They asked "are YOUR workouts like this?" I paused and thought for a second: yeah actually.

Went out for lunch.  It's national chicken wing day here in the US, and Buffalo Wings and Rings was running a special of 99 cent wings.  So, of course, I bought 20 of them.  Ate 14.  My guts were actually upset a lot today: I think I undercooked some of the chicken I made earlier in the week.  But now I have some leftovers for lunches.

Came home, did that burpee chin workout.

Original plan was 20 minutes max, do 100 burpee chins, then see how far I get on burpees, but when I had 70 done at the 20 minute mark, I had to push for the end, meaning I did 2 WODs. 

After that, immediately went on a 3 mile walk with the kiddo.  Had some great talks about Spartans, Vikings, Ninja, Roman Soldiers, ancient religions, etc.

Got back, wife had finished up her masters paper, we went out, wasn't particularly hunger, waited until I got home to whip up dinner in the air fryer: 3 beef rib fingers with some spray duck and salt alongside some egg whites

Tomorrow, brunch, training of some variety, and a carb up dinner.

 Training Log: Entry 3017

Quick sum of today: slept until 0600, got up, 300 squats and push ups, 5.65 mile walk (all fasted), fantastic breakfast, more living, lunch at a meixcan place where I ordered a 4 street taco combo (beef tongue and beef cheek) alongside a carne asada taco to keep it more pedestrian.  Asked for meat only, tossed the shells

Got in a totally unplanned MESS Workout

**MESS** Workout 18, MMS workout 9

Axle clean and strict press/weighted chins

3x3x163.5 (misloaded a 2.5 on one side and 5 on the other)

3x3x45

(3) Axle deficit double overhand deadlift

3x3x231+chains

Standing ab wheel

1x10

Reverse hyper

75x230

*MMS WORK*

COMPLEX A

2x155 (totally missed press)
2x2x135 (1 min rests)

straight into squats

Buffalo Bar Squat

10x102
10x142
10x192
5x212
5x212
20x212

2.5 min rest for the final set, plate change for rest

Tang Soo Do coming up soon.  Will detail more.  17k steps yesterday, already 17.5k today.

Made a pretty banging dinner with some smoked chicken breasts in an egg white wrap, egg whites, more chicken and some pork rinds.

 Training Log: Entry 3016

AM WORKOUT (0615 wake up via alarm) FASTED

A lot of squats and push ups, followed by a 4 mile walk, then a full day of eating, walking, a slice of Cheesecake Factory Lo-licous cheesecake in the evening as part of a mini-carb up (10 days since my last one), and actually got in an Easy Strength workout before that.

PM WORKOUT (1830)

**MESS** Workout 16

https://www.youtube.com/watch?v=AwbRBGfkjKk

Axle continental and press away/weighted chins
3x3x161
3x3x40lbs

(3) Axle deficit double overhand deadlift
3x3x251+ chains (lockout issues on second rep of first 2 sets)

Standing ab wheel
1x10

Keg shoulder carry while wearing chains
3 trips right shoulder, 3 left
1 trip right, 1 left

Notes:

* Didn't plan to get this in at all today. It was a day of celebrating, but we had 20 mins of downtime so it fit my schedule perfectly.  

* Need to get lighter on the deads.  No point missing reps.

* Shoulder carries are baller.  I need to do them more.  It's similar to a suitcase carry being a unilateral load, but allows for much greater poundages.  I ended up clipping the chins together in the front, which helped keep them a little more stable.

* I underate quite a bit today.  Was anticipating much more food.  This may be a lighter weekend in general, but as long as performance goes well, I'm golden.  Not sore from those squats either: that's nuts.

 Training Log: Entry 3015

AM WORKOUT (0430 natural wake up) FASTED

**MESS** Workout 16: Mass Made Simple Workout 8

https://youtu.be/Rmm5wWlYERs

*EASY STRENGTH WORK*

Axle continental and press away/weighted chin superset
3x3x161
3x3x42.5lb

(3) Axle double overhand deficit deadlift
3x3x241+chains

Standing ab wheel
1x10

Reverse hyper
75x210

*MASS MADE SIMPLE WORK*

Complex A (row-clean-front squat-press-squat-good morning)
5x2 (135-145-150-155-160) 1 min rest
-Failed the clean on the final complex, went with zercher, rack, press-squat-gm

Buffalo Bar Squat
5x102
10x122
**50x192** (end of program goal reached, now we go to next weight class)

https://www.youtube.com/watch?v=3vYo7q8djQo

BREAKFAST

Walk w/dog and then lawncare

Notes:

* Victory accomplished at workout 8, so now it's time to move up to the next weight class.

* I might start wearing a belt for the complexes so I can continental when the clean fails.

* Genuinely felt like racking at rep 10 of that squat set.  It's crazy how much deeper we can dig when we need to.  Still dig how this is all beltless and stupid fatigued.

* I'll write some more later I imagine.  Crazy how having days off of work means less time.

 Training Log: Entry 3014

AM WORKOUT (0458 wake up via dog) FASTED (no midnight shake)

**MESS (Mass-Easy/Strength Simple)** Workout 15: Heavy Conditioning

Axle continental and press away/weighted chin

3x3x156

3x3x40

(3) Axle double overhand deficit deadlift

3x3x246+chains

Standing ab wheel

1x10

*REN AND STIMPY*

16 round EMOM

* Odd minute: log vipers w/115lb log

* Even minute: American KB swing w/24kg bell

First round of each, go for max reps in the minute, remaining rounds match half.  Got 10 on the log viper and 17 on the KB swing, so went for 5s and 9s.

Conan Curls

Breakfast

Walk w/dog

Notes:

* Didn’t log it yesterday, but family got in a 3 mile walk outside in the sun.  Heat index is nuts now, as you can most likely tell from the video.

* Got to bed after midnight last night, so slept an hour later than usual and shaved off time where possible to compensate.  Cut the workout on the short side but made up for it in sheer brutality, because that conditioning workout was absolutely nuts.  Completely came up with it on the spot.  Sometimes the greatest ideas come while sleep deprived in a state of delirium.

* The program is definitely working given that I came in so poorly rested and underfed and was able to smash the overhead work so well.  Still focusing on moving faster where I can.  Continental is really getting strong.

* Named the conditioning workout after the classic 90s Nicktoon, mainly because “It’s log it’s log it’s big it’s heavy it’s wood”, and just like the series, the first season was the strongest, but the follow-ons are still worthwhile.

 Training Log: Entry 3013

AM WORKOUT (0405 wake up via alarm) FASTED

**MESS (Mass-Easy/Strength-Simple)** Day 14: Mass Made Simple Workout 7

*EASY STRENGTH WORK*

Axle continental and press away/weighted chin superset

3x3x151

3x3x40

(3) Axle double overhand deficit deadlift

3x3x241+chains

Standing ab wheel

1x10

Reverse hyper

75x200

*Mass Made Simple*

COMPLEX A (row-clean-front squat-press-squat-good morning) 70 second rests

5x130

5x135 (4 presses and a push press)

5x140 (failed the clean, fell on my butt, zercher the front squat, rack bar, finish out presses, squats and GMs)

Buffalo Bar Squats (plate change rests, then 50 seconds for topset)

10x102

10x122

10x142

10x192

4x5x212

1 mile run in the rain

BREAKFAST

1.5 mile walk w/dog

Notes:

* Came in feeling pretty solid for a Monday.  Really focused on moving fast on the continental and press today, and staying strong on the deads.  That MAY have robbed me later in the complexes.  Failing that clean caught me off guard, and though the zercher was a fantastic audible, falling on my butt and scraping the hell out of my shin wasn’t.  

* Went 1 weight class up on the squat prescription for today.  I let the set of 192 determine how I’d play it.  It’s worth appreciating I’m doing all of this beltless, and I intend to make that the way forward for the duration of the program.  High bar, stupid deep, beltless, light knee sleeves: doing everything I can to make it unique and challenging at this new bodyweight of mine.

* Playing this week without the intentional carb-up on the weekend.  Thursday we’ll be celebrating, and the plan is a cheesecake factory cheesecake slice (I get the lo-licious, which is still plenty of carbs for me) alongside whatever we do for dinner, so I’m sure I’ll get some carbs in there.  Tomorrow, Mrs and I are taking in a comedy show in the evening and hitting up a great Mexican spot beforehand.  I’m going to go exotic with my meats and go for some beef tongue and beefcheek, possibly even tripe.  Great opportunity to experiment.

* Incredible thunderstorms in the morning.  You might be able to hear it in the video.  Opened up the garage door after the workout and just HAD to get out in it, so put on my cheap boots and went for a run.  Storms cleared after breakfast, so got in a walk with the dog.  Might get in another evening walk with the family.  I really am just digging getting outside and walking.  I’m stupid tan these days, and I imagine it’s what is keeping me lean.  I’m deep into the Feast phase, eating my face off, and just getting more and more lean.  I honestly think I was undereating for a while, or, specifically, not eating enough of the right stuff.  I’m really in a state where, the more meat I eat, the leaner I am.  Last night, I had full intentions of going for a leaner dinner after all the fat I put away at Texas De Brazil (I made it a point to ask the servers for the fattiest cuts whenever they came by) and instead let my hunger dictate 2 servings of pork ribs, and I’m still waking up looking like an anatomy chart.  I’ve heard some folks describe this process as though you have to heal first before you start seeing the real benefits of the nutritional change, and I feel like that’s what is happening: the more meat I eat, the more I heal from the damage I’ve done, the better I thrive.  

* I’m taking 3 days off of work this week, so my Wed is going to be a packed in day of chores, food prep, training, etc, so that I can spend my Thurs through Sun with family.  Perfect place for 20 minute easy strength workouts and walking.  Which means my next MMS day will be Wed.  Schedule deviations, but that’s exactly why I picked this approach.

 Training Log: Entry 3012

Summary of weekend

SATURDAY

Quick sum of day up until this point.  Slept until 0715, immediate 300 squats and push ups, amazing breakfast, chores, lunch at Q'doba (3 sides of meat as a meal: brisket, steak and chicken, alongside the leftover cheese from half of my kid's quesadilla)

Came home and did this

"Suburban Commando Conditioning"

> 100lb keg

> Press the keg 1 time, carry it overhead, load it one time, regular carry back.  

> Press 1 time other side, carry, load once, regular carry back.

> Now press 2, load 3

> Press 2 otherside, load 4

> You get the pattern.  Up to 3 presses and 6 loads, then reset the ladder.  Got through 2 full ladders in 20 minutes, then 1 per side.

Then went on a 3+ mile walk with the kiddo immediately after, while my heart rate was still up.

2 hours out from Texas De Brazil.  My abs are practically carved into my torso, and peep those shoulder veins in the video thumbnail: I NEED these calories.

SUNDAY

Quick sum so far: got up, 2 minute tabata squats and push ups, then 3 min max burpee chins (33), walk dog 2 miles, break fast with lighter carnivore brunch (still pretty satiated from dinner), chores, then the sequel to Suburban Commando

> 24kg Bells

> 135lb ish Stone of Steel

> EMOM, do 1 devil press into a thruster, then carry the bells to the SOS (sometimes overhead lockout, others rack carry), load the SOS, unload, farmers carry back

> My phone eventually overheated so I had to start estimating start times.

Regarding dinner: pretty sure I took in 400g of protein in one sitting.  Texas de Brazil is amazing. Beef ribs were still the best thing there, but they worked some magic with flank steak and sirloin, and I had some of the best tri tip outside of CA ever. I put away enough to create a stall in the kitchen, and we found the limit in that they wouldn’t let me have an entire beef rib. Definitely need to make my way back

Got in a 3 mile walk with the family. Decided to skip the intentional carb up this week. I think I got in enough trace carbs and protein yesterday to trigger gluconeogenesis as it is, and this is going to be a short week of work and then the Mrs and I going out one evening and celebrating her birthday on another, so carb opportunities will present.

 Training Log: Entry 3011

AM WORKOUT (0405 natural wake up) FASTED

**MESS (Mass-Easy/Strength-Simple** Workout 13: Mass Made Simple Day 6

*EASY STRENGTH WORK*

Axle continental and press away/weighted chin superset
3x3x151
3x3x40

(3) Axle double overhand deficit deadlift
3x3x241+chains

Standing ab wheel
1x10

Reverse hyper
75x195

*Mass Made Simple Work*

Complex A (row-clean-front squat-press-squat-good morning) 1 min rest between complexes
5x115lb
3x5x130 (only 3 presses on final complex)
5x115

Buffalo Bar Squat (1 min rests)
10x102
10x122
50x142

Conan curls
50 pull aparts

Notes: 

* Been coming into most of this week’s workouts fatigued.  Most likely need to get some more calories in.  Well I got 15 buffalo wild wings waiting for me for dinner tonight (heard they cook them in beef tallow, so game on) and Texas De Brazil on Saturday, along with my carnivore brunch on Sunday, so that should set things up just dandy, especially after this workout.

* By the third press I was feeling pretty strong, and the reverse hypers didn’t take as much out of me as usual.  Moved up weight on the complexes too, and really felt pretty mighty on them.  5 sets of 5 is really pretty gnarly, and going from that to my first “to 50” workout was just fantastic.  Dan John remains a sadistic genius.

* Gonna take a moment to pat myself on the back, because this was an awesome workout.

* Didn’t have a chance to log the rest of yesterday, but got in a 3 mile walk with the Mrs out in the sun in the afternoon, my usual daily 300 squats and push ups, and the most fantastic “breakfast for dinner” to date.  I had SO many animals.  I had 2 omelets made with 2 whole pasture raised eggs and 1 egg white, grassfed ghee, smoked piedmontese grassfed steak tips and ground bison, and grassfed swiss and Dubliner cheese, alongside no sugar/uncured pork bacon and paleo chicken sausages/a chicken breast patty.  So we’ve got irish cattle, piedmontese cattle, bison, chicken, and pork.  I WISH I thought to throw in some goat cheese to get another animal on there.  This morning, I had some raw beef liver, primarily because I haven’t had a chance to cook it yet, but it honestly wasn’t terrible.  

* May be doing some Tang Soo Do tonight, depending on how the kiddo is feeling after swim day.

PM 

* Got in my 300 squats and push ups, and then TSD was a total barn burner of bodyweight exercises.  Another few hundred sit-ups and a million push up variants.  Good to do stuff like that.  Shoulders are on fire.  Also had 15 naked wings from Buffalo Wild Wings.  They fry their wings in beef tallow apparently, so that's cool.  They're not the best I ever had, but kid ranked their all american cheeseburger as their number 2 cheeseburger of all time (In n Out is still #1: love this kid), so we found a winner here.

 Training Log: Entry 3010

AM WORKOUT (0407 wake up via alarm) FASTED

**MESS (Mass-Easy/Strength-Simple)** Workout 11: Easy Strength for Fat Loss Day

https://youtu.be/ft0Qj07u7dY

Axle continental and strict press away/weighted chins
3x3x151
3x3x30

(3) Axle double overhand deficit deadlift
3x3x241+chains

Standing ab wheel
1x10

Carrying a circus dumbbell while wearing a 40lb weighted vest and some chains
-Several trips: how do you even evaluate these things?

1.75 mile walk w/40lb vest

Notes:

* Today is the "rest" day of MMS, which is perfect for ES4FL.  One of these days I need to give heavy hands a legit go, but I dig going straight from carries into the walk using the vest.  

* Really focusing on moving the weights quick.  Also tried to focus on irradiation with the deads today: squeezing the bar hard and gritting my teeth.  All those things I used to "know" that I'd been putting to the wayside.  Easy Strength is helping bring them back.  I really am just becoming a huge fan of this, and I'm surprised at the physical transformation I'm experiencing from it.  I thought for sure this would be a "back burner" approach to muscle, but I think I look the best I have in a long while and it's without breaking myself.  Something to be said about the volume accumulated over 5 days of training the same lift.  I do imagine the daily work from Jamie Lewis is helping as well, but it's all a system coming together.

* Got the day off work, so going to fill up some general activity along the way.  Lawn mowing, walking, chores, etc.  Finally got some more beef liver as well: been out for a few weeks.  Be good to get that nutrition source again.

* I like what I came up with on the loaded carries.  It was another one of those "made up on the spot" sorta things.  Chaos is the plan, and Easy Strength's prescription of "never repeat the same loaded carry" is perfect for just that.

 Training Log: Entry 3009

AM WORKOUT (0405 wake up via alarm) FASTED

**MESS (Mass-Easy/Strength-Simple)** Day 10: MMS Day 5

*EASY STRENGTH WORK*

Axle continental and strict press away/weighted chin superset
3x3x146
3x3x30

(3) Axle double overhand deficit deadlift
3x3x236+chains

Standing ab wheel
1x10

Reverse hypers
75x190lb

*Mass Made Simple*

Complex A (row-clean-front squat-press-squat-good morning)
3x5x125 (zero failures, 90 seconds rests)

Buffalo Bar Squat (1 min rests)
30x102
30x122
30x142

*10 minutes assistance work free-for-all*

Conan curls
Pull aparts
Lateral raise deathset
Tricep push downs
Kelso shrugs
Dips

Breakfast

2 mile walk with dog

Notes: 

* Came into this with some heavy fatigue: we finished up the kitchen cabinet painting project.  I tapped out early into it and managed to get 5 hours of sleep after several hours of painting, Mrs stayed up until 0300 getting it all the way finished, but, in turn, I came into the workout feeling not super strong.  Kept the weight light on the press and chins to work back into it and after that was done I felt solid.  

* Focusing hard on moving fast and smooth on the press.  And, actually, brought that focus to the complexes as well, which I think is why I had zero pressing issues compared to previous 2 runs.  I’ve been moving artificially slow, and it’s been meaning more time under the bar, which IS cool in terms of building muscle, but it has second and third order effects regarding getting through the set.  Where I really found a place to move quick was the cleans: I stopped pausing at the top of the rack and just rolled straight to the next clean, and then from there into the front squat.  It’s really a time bomb ticking: gotta outrun it.

* Deads felt solid.  Trying to get that grip set tight.

* I violated protocol on the squats and used the next highest weight classes prescription.  Glad I did.  That was fantastically challenging, especially with the short rests.  The squat style is feeling very natural now, and I’m sure it’s grooving all sorts of good motor patterns.

* Just in general, I’m really a big fan of Easy Strength so far.  Chaos is the plan, and duality and balance are real, so it’s awesome coming into each workout “knowing” what I’m going to do and it being the same thing 5 days a week.  Makes set-up simple.  Meanwhile, the chaos comes from the loaded carries always being different, from the conditioning work I throw at it, and from the madness that is linking Mass Made Simple into it.  Which I’m ALSO a big fan of (the parts I’m doing at least).  Another one of those programs that you need to DO before you can evaluate it.  It looks simple enough on paper, but going from those complexes into the high rep squats is QUITE a sensation.  The only “issue” is how prescriptive the program loads are, but I feel like this can be worked around by adjusting the squat style difficulty.  Perhaps a future run will be hands wide SSB squats, or front squats.

* The 10 minutes of assistance work at the end is something I stole from Brian Alsruhe and Jamie Lewis (dealer’s choice).  I like the idea of setting a block of time to do “whatever”.  

* Didn’t log it, but yesterday I got in a 3 mile walk with my kid and then 300 squats and 35 dips.  Should have Tang Soo Do tonight.

 Training Log: Entry 3008

AM WORKOUT (0405 Natural Wake Up) FASTED

**MESS (Mass-Easy, Strength-Simple)** Day 10: Hard Conditioning

*EASY STRENGTH*

Axle continental and strict press away/weighted chin superset

3x3x156

3x3x30

(3) Axle double overhand deficit deadlift

3x3x225+chains

Standing ab wheel

1x10 (abs super sore, short ROM)

100lb Log low zercher carries while wearing chains

3 trips

*HARD CONDITIONING*

30 minutes of 

* 1 log viper press w/170lbs

* American KB swing/KB throw w/24kg bell

EMOM, do 3 burpee chins.  

Ladder the swing up to 5, then start over (so round 1 is 1 press and 1 swing, 1 press 2 swings, 1 press 3 swings, up to 5, start over at 1)

Then max vipers for a minute at the end (5 total)

28 Conan Curls

Breakfast

2 mile walk w/dog

Notes: 

* Really tried to focus on moving faster on the press today. Something I’m picking up about myself is I’m a bit of a self-fulfilling prophecy when it comes to being slow twitch. I treat every lift like it’s heavy, so every lift moves slowly. I learned from the deadlifts that I can move light weight fast, so now I’m trying to do that for all the lifts. Just like Jim Wendler talked about moving things powerfully and explosively in the 5/3/1 main work. Which, in turn, it’s pretty interesting how it took Dan John for me to understand Jim Wendler, but given Dan speaks highly of Jim, they gel together. And, in turn, I can understand Dan through the lens of Jim.

* Because my belt doesn’t quite fit right with my current bodycomp, I tend to strain my abs on the overhead work, which happened today. Part of that is the ab wheel really stressing it as well. Which, I’ll say that the hanging leg raises in FFF were a breath of fresh air for ab work and I can appreciate where Jamie is coming from with them, the ab wheel is still king as far as ab strength and size goes. I’m certain it’s why my abs are “popping” again. But also, when I ran “to Valhalla”, I was totally NOT doing any direct ab work, so lesson learned there too.

* Those log carries rock! Wearing the chains is pretty goofy, but it’s a “loaded carry”. I can definitely see making these a more regular thing.  

* That conditioning workout I came up with ranks at “Kalsu level” of suck, which is high praise. I’ve learned that, as much as I don’t care for EMOM work, it keeps me honest compared to straight up AMRAP work, so I refer to those burpee chins as “harmony disrupters”. I need to throw those into an AMRAP for time workout so that I have something chasing me the whole time, as otherwise I’ll meander between reps and sets. Knowing that the time is ticking and I’ve got something evil waiting for me at the top of every minute makes me move quicker between rounds. Meanwhile, I had slightly more than bodyweight on the log (weighed in at 168.6 this morning), so it was heavy enough. The KB work is designed to improve my throw over bar, rather than be a hinge or swing proper. Originally, I was going to make this more of a Tower of Babel workout, but realized that the swings would eventually consume too much time and cut into log training, so settled on ladders. They’re a reliable standby, and totally answered the mail for this. I really dig what I came up with here: gonna need to keep that in the rotation.  

* I meant to include this in my training ramble yesterday, but today was a good proof of concept for why dips would be a good choice for Easy Strength pressing: I can get in my overhead work with the conditioning vs the strength stuff.

 Training Log: Entry 3007

AM WORKOUT (0445 natural wake up…slept through alarm) FASTED

**MESS (Mass-Easy, Strength Simple)** Day 9: Mass Made Simple Day 4

*EASY STRENGTH WORK*

Axle Continental and strict press away/weighted chin superset
3x3x156
2x3x40/1x3x30

(3) Axle double overhand deficit deadlift
3x3x231+chains

Standing ab wheel
1x10 (good stretch today)

Reverse hypers
75x190

*Mass Made Simple Work*

COMPLEX A (row-clean-front squat-press-squat-good morning) (90 second rests)
3x5x125 (unable to get 5 reps of press: 3-4 per complex, push pressing when possible after press fails)

Buffalo Bar Squat
3x25x122 (1 min rests)

BREAKFAST

2 mile walk w/dog

Notes:

* Technology failure had me sleep past alarm.  I was able to salvage most of my time, but had to rush a bit.  Ultimately felt the impact on the complexes, but still got in what I needed for today.

* Feeling strong on my post-carb up workout, although the chins suffered. I’m most likely going too heavy on the presses for “easy” strength, but a big part of that is it being the first movement of the workout and me not doing any sort of warm-up.   By set 3 I’m feeling my strongest.

* In that regard, the press biffed during the complexes, primarily because I had to rush and was feeling super fatigued.  My push press strategy worked when I needed it to, and I’ll use that moving forward (be good to get practice in with that movement anyway), but today was circumstances.  Also had a weird front squat hold on the first complex which made the transition to the presses tricky.  Wasted a lot of energy.

* Those squat sets are getting fantastically terrible.  I dig how well I’m adapting to the new squat style.  

* Moving forward, I’ll always have a Mass Made Simple Day on Mondays.  Since I don’t lift on the weekends, I’ll always have 2 days off from my last lifting workout, which coincides with the “recharge-rest” schedule of MMS.  In order to keep it at 6 weeks though, I’ll need to have some weeks where I do 2 MMS workouts and some where I do 3.  It’s a program deviation, but so is combining MMS with Easy Strength.

* I REALLY dig how I’m approaching my Rampage days these days.  I think I’ve gotten it dialed in super tight right now.  The big carnivore brunch and then smaller carb up meal for dinner is hitting all the right keys.  I’m getting the CALORIC excess from high protein/fat foods, while the carbs are more controlled and precise but still accomplishing the job.  Along with that, I’m making the carb up meal a family meal on Sundays, which means I’m eating GOOD carbs instead of garbage.  Last night, we did spaghetti with a bison meat sauce and garlic bread, and used an organic pasta with only 2 ingredients (imported from Italy too: how fancy) and a similarly based sauce vs some sugary abomination.  My kid was so amped.  “I love spaghetti night: it’s my favorite!”  My wife and kid would only ever have that when I was away on business, because they would bend to my nutritional weirdness.  Being able to integrate family meals into all of this is just outstanding.  And the long walk after dinner helps me digest, the fasting day afterwards gives my guts a rest, and I’m already looking lean and peeled after this carb up and not feeling like I’m sweating Crisco from eating a bunch of junk.  I’m getting the brunch figured out too: I had a TON of scrambled eggs, a REASONABLE amount of bacon, and a fair amount of cheese and processed meats/pizza toppings.  Basically kept 1 serving away from being absolutely stuffed.  All the little tweaks and exploration are pretty awesome.

PM Workout was another 2+ mile walk with the family and 300 squats/push ups

 Training Log: Entry 3006

Weekend summary

SATURDAY

Woke up, tabata squats and push ups, epic breakfast, chores, lawn work for 90 minutes, which I kicked off with some 100lb keg carries in various positions to get heart rate up, then speed mow, during breaks between parts of lawn more keg carries.  Stealing from "Easy Strength" and just getting in short quick workouts where I can.  Immediately post mowing 56.5 burpee chins in 5 minutes (couldn't finish the chin in time), then did painting in the kitchen for about 12 hours with a few push ups here and there. 

Fantastic dinner of air fried beef ribs and chicken wings.  Never air fried ribs before: they're amazing! Smoked 3lbs of grassfed steak tips and have a bunch of scrambled eggs made up for lunches next week (steak and eggs week!  I have arrived). 

SUNDAY

Woke up 0730 ish, tabata squats and push ups, 20lb short weighted vest walk before doggo and I got rained out, fasted until 1030 brunch, kept it carnivore, lots of eggs, cheese, some processed meats, chicken, burnt ends, all good stuff.  Chores, eventually a workout

Done right after each other

Carb up meal was some spaghetti with bison meat sauce and texas toast garlic bread and homemade banana bread for dessert, and a 3.25 mile walk with the family.

Gonna do a Mass Made Simple day tomorrow.  It fits the plan.  Which is chaos.

 Training Log: Entry 3005

AM WORKOUT (0407 natural wake up, snooze until 0410) FASTED

**MESS** (Mass-Easy/Strength-Simple) Day 8

*EASY STRENGTH WORK*

Axle clean and strict press away/weighted chin superset

3x3x141

3x3x35

(3) Axle deficit deadlift

3x3x231+chains

Standing ab wheel

1x10

Stone trainer carries w/20lb weighted vest

*STRONGMAN WORK*

15 rounds EMOM of

Stone trainer carry to reverse hyper, load, carry back

1 devil press

1 American KB swing

1 burpee chin

At round 15, was beat by clock

Off camera: 50 burpee chins w/20lb weighted vest in 10 mins

BREAKFAST

2 mile walk w/dog 

Notes:

* Was feeling pretty beat up and fatigued starting the morning, so dropped the weights a touch.  It’s good that my “fatigued” weights are heavier than my starting weights were for Easy Strength.  Program is working.  

* Learning that lesson about pulling the deads faster is really paying off.  

* Trying to carry the stone trainer while wearing a vest is a new kind of suck.  The extra circumference on the torso really changes things…which is why I took it off for the medley.

* Medley was absolutely killer.  Held on until I got killed by the clock.  Trying to use that American swing to build up my throwing ability, and on a few rounds I actually remembered to try to be explosive.  Rest of it was just some extra suck.

* Originally was gonna go for a weighted vest walk after the medley, but remembered that these days were meant to be hard, so I went for the weighted burpee chins.  Glad I made that decision.  Redeemed the day.  Got big eating plans ahead.

 Training Log: Entry 3004

AM WORKOUT (0410 wake up via alarm) FASTED

**MESS (Mass-Easy, Strength-Simple)** Day 7: Mass Made Simple Day 3

**EASY STRENGTH WORK**

Axle continental and strict press away/weighted chin superset
3x3x151
3x3x30

(3) Axle double overhand deficit deadlift
3x3x236+chains

Standing ab wheel
1x10

Reverse hyper
75x185

**MASS MADE SIMPLE WORK**

COMPLEX A (row-clean-front squat-press-squat-good morning
2x5 (only 3 reps of press on the second round) 1 min strict rests

Squat
30x102
30x122 (1 min strict rests)

1 mile weighted vest walk w/40lb vest

Conan Curls

10 full ROM lateral raises w/20lb DBs

Notes:

* Had to upload without sound.  Copyright issue.

* Feeling strong again.  Upped the weight on press and deadlift.  Was running into grip issues with the deadlift, so on the final set I learned the lesson my body was teaching: pull FASTER so you can outrun your grip.  That’s a valuable lesson for me to learn on deadlifts in general.  I’m super slow twitch in general, and too reliant on grinding.  Moving quickly will have a good payoff.

* Being more intentional on the continental as the weights get heavier.  Not letting it accidentally happen.  

* Could up the weight on chins.  They’re getting easier.  The program’s logic is making sense.

* Next time on the complexes, if I run into a press issue, I’ll push press to get through the barrier.  The 1 minute rest was a player there, but I’d rather keep that and not strict press as much vs rest longer so I can strict press more.  I’m getting enough of it on the ES stuff.

* The squats were absolutely awful,  but used a similar lesson as I did with the deads on the second set and just sped through it as much as I could.

* Good to get in a walk at the end.  40lb vest feels like nothing, especially compared to the 80lbs I used yesterday.

* Forgot to log yesterday that I did some Conan Curls, and I got in a little more this morning.  I need to get in just a little bit of detail work.  That said, my physique is really shinning through, which one wouldn’t expect on ES, but something I realize is that rep QUALITY is really high when you’re doing so little volume per day.  And with enough time under the bar, you can make a lot out of so few reps.  Once again: the logic of the program shines through.

* I was 167.8 this morning.  Weight is going in the wrong direction while strength is going up.  That is 10lbs lighter than what I THOUGHT was the leanest and lightest I’d ever be back in 2020.   Again: this is high school bodyweight.  This is absolutely bonkers.  Means I get to eat even MORE, which is awesome when what I’m eating is so amazing.

 Training Log: 3003

AM WORKOUT (0410 wake up via alarm) FASTED

**MESS** WORKOUT 6: Easy Strength for Fat Loss

Axle clean and strict press away/weighted chin superset

3x3x146

3x3x35

(3) Axle double overhand deficit deadlift

3x3x226+chains

Standing ab wheel

1x10

80lb weighted vest fat grip d-ring chain carries

Lockout walk

See-saw press walk

Various racked walks

Drags

Transition immediately to 80lb weighted vest walk for 1.75 miles

Notes:

* With  my schedule today, this was going to be my only chance to get in a walk, so made it work.   The sky opened up and we got a bunch of lightening so soon as I was done, so timing was solid.  Tomorrow will be a MMS day, and the next day I can get in some loading/carrying, and that might be the way forward.  Chaos is the plan.

* Documenting my current level of leanness.  It’s hard for me to look so small, but I feel like it’s worth throwing up the photo to showcase that I’m doing exactly as Dan John prescribes in MMS: leaning out BEFORE starting a mass gaining phase.  Coincides perfectly with the Feast and Famine approach as well. Now I just need to actually eat enough.

* The carries were not super challenging, but I threw enough variety in there that I was huffing and puffing toward the end.  The heavier vest went a long way.  It was also a bear going on that walk.  An 80lb vest is much more significant at 170lbs vs 200lbs.

* Was able to up the weight on just about everything today.  Skill is improving.

* Tang Soo Do tonight, assuming we don’t get rained out.

 Training Log: Entry 3002

AM WORKOUT (0355 natural wake up, snooze until 0410) FASTED

**MESS (Mass-Easy/Strength-Simple)** Day 5: Light Log Kalsu

**EASY STRENGTH WORK**

Axle clean and strict press away/weighted chin superset
3x3x136
3x3x32.5lbs

(3) Axle double overhand deficit deadlift
3x3x215+chains

Standing ab wheel
1x10

24KG KB carries while wearing swinging chains
Lockout walk down/rack lockout back
Farmer there and back
Rack 1 arm/farmer the other, switch arms
Suitcase carry
Goblet carry
Duck walk carry

**100lb log viper Kalsu**
100 reps as fast as possible, EMOM do 5 burpees

Accomplished inside 37 rounds

BREAKFAST

1-ish mile walk outside with the dog

Notes:

* First day with this protocol and it’s a smashing success.  I came in feeling a little weak.  Picked up a slight stomach bug yesterday that managed to pass over the course of the evening but took a little out of me.  Only the press really suffered: was able to keep up the pace with everything else.  Honestly feeling strong on those deadlifts.

* I really dig wearing the chains for the loaded carries.  I have them set up to swing a lot, which created a great deal of instability, but I could also wear them more “traditionally” draped across the neck.  That lockout walk was a very interesting test of just about everything.  I was huffing and puffing at the end as well, which made the transition into Kalsu pretty brutal.

* I am glad I settled on 100lbs for the log.  I’ve done a full up log Kalsu viper workout before with the RX load, but that was THE workout of the day.  Hitting it up after the ES work with the loaded carries at such a low bodyweight on a day I’m not feeling super great definitely made things interesting.  I was able to keep up 3 reps of the log for the first 16 rounds, but after that the wheels fell off, I took a full round of rest, and then transitioned to 2-3-2-3 in order to get 5 every 2 rounds.  I got in one more full round of rest around the 75 rep total mark and finished out strong.  VERY solid test of conditioning and strength, got in a lot of reps, remembered how to Viper, and my body temp was elevated for a LONG time even after a very cold shower.

* The diet continues to be magic. 2 days post carb-up is always when I see the most dramatic results.  Just absolutely peeled.

 Training Log: Entry 3001

AM WORKOUT (0355 natural wake up, snooze until 0410) FASTED

**MESS: Mass-Easy, Strength-Simple** Workout 4/MMS Workout 2

*EASY STRENGTH WORK*

Axle continental and strict press away/weighted chin (underhand) superset
3x3x146
3x3x13.25lbs

(3) Axle deficit double overhand deadlift
3x3x215+chains

Standing ab wheel
1x10

Reverse hyper
75x180

*MASS MADE SIMPLE WORK*

COMPLEX A (row-clean-front squat-strict press-squat-good morning)

1x3x95lbs
1x3x115
3x3x125 (1 min rest between complexes)

Buffalo Bar Squat
2x30x102lbs (1 min rest between sets)

1.25 mile walk w/40lb vest

Conan Curls (band curls w/band around wrists)
1x33

Notes:

* This day works so well.  As I was walking post workout, I was just upset with myself that it took me THIS long to figure it all out, but at least I did and now I’ve got this tool in my toolbox as well.

* Coming into this workout post-Rampage meant I was “feeling” strong, so the weights are up.  My midsection was more swollen, which made my belt fit better and gave me a wider base.  On that note, my shorts were literally falling off of me yesterday, which is indicative of just how much waist I’ve lost, which sounds really cool if I was a bodybuilder, but as a strongman it sucks because that’s where so much strength and stability lives.  I’ll have to focus on thickening up my midsection.  Kettlebells, traditionally, do that for me, and Dan John speaks of how back squats have done that for him, so here’s hoping MMS has the answers there.

* Dan says that the military press is the limiter on the complexes, so I’m doing my best to keep that press strict and let it happen organically.  As much as I think push pressing makes more “sense”, I’ll stick to the plan as much as I can.  But in that regard, Dan also says he likes a strict 1 min rest vs EMOM work, and I used that for the complexes, which helped make them suck quite a bit before doing the same thing with the squats.  

* I woke up 10 minutes earlier and had 15 extra minutes to train with.  There’s something interesting there.  In turn, I got in a good amount of weighted vest walking to count toward my 2 miles a day.

* Those squats are amazingly fantastic, and really putting the “holy sh*t” in me thinking that I need to somehow have my bodyweight on the bar for 50 when 102 for 30 is a challenge.  I love having that in the back of my head.  In a little bit, I’ll draft up how this will all fit into strongman prep.

* I’ve already noticed my arms shrinking back again, which is why those Conan curls came in at the end.  It doesn’t take much direct work to get them to blow up, and it doesn’t take much NOT doing it for them to shrink down again.

For the PM, got in a 2 mile walk outside with my kid and 300 squats and push ups.

 Training Log: Entry 3000 (that's just nuts)

Quick sum: got up at 0700, tabata bodyweight squats and push ups while dog ate, walked the dog 1.5 miles while wearing a 60lb vest, stayed fasted until brunch at 1000, several plates of eggs, much bacon, the topping of about 5-6 slices of pizza, some breakfast sausage.  Felt queasy for a while afterwards: some of the eggs were part of a veggie scramble, and some of the slices of pizza had some mystery sauce drizzled on top.  I may need to just keep my nutritional ship closer to the shoreline.

Mowed lawn and edged outside in sun for 2 hours, did 5 minutes of burpee chins for 56 reps total

 dinner of steak, sweet potato, sourdough, raw local honey, fresh fruit, 3 halfling oatmeal sweet nibblers 

and a half a glass of fairlife skim, then 3.5 mile while outside with the family.

Day 2 of MMS tomorrow morning.  Plan is to PSMF until dinner tomorrow, and I think that's going to be the way forward after Rampage days.  I have even MORE to write about nutrition, so hopefully no one is bored of that yet, but I'm less changing things and more discovering WHY I'm doing what I do. 

My dad is recently "coming into the fold" on this stuff, so I'm chatting away with him on it.  It's been pretty awesome.

 Training Log: Entry 2999

Slept until 0630, dog was going nuts, brought it downstairs, fed it, got in a Tabata squat and push up workout while it ate and immediately went on 2 mile walk with dog after that.

Came home, Valkyrie made amazing breakfast, signed up for 2 strongman competitions.

---

30 SEP: Strength Games V at Johnston Iowa

14 Oct: QRF Strongman Invitational

Currently 11lbs below the lowest weight class and weak as a kitten: rock on.  Already developed a way to make Easy Strength and MMS work for this.  Boxing is most likely going to get hung up again while I shift focus toward events stuff, but this will be a small pivot.  Will flesh it out when I have more time.

Had a lot of pork ribs and chopped brisket for lunch, came home, got in this workout

**DEATH BY STONING**

https://www.youtube.com/watch?v=3o6xVONVM14

EMOM, 20 rounds of 1 135lb stone to shoulder and 5 burpee chins, then went on a 2 mile walk with my kid

Already figuring out where to get in the events work.

Valkyrie made Crack Chicken for dinner.  Made it with some real high quality ingrediants.  Goat's milk cream cheese, grassfed New Zealand Cheddar, "Smart chicken" chicken breast (local company, uses air chiller technology, kinda unique), Trader Joe's brand ranch seasoning and Trader Joe's no sugar bacon.  It came out amazing.  Super anabolic.  Told my wife and kiddo they have a job to fatten me up like cattle for this competition.

On that note: brunch tomorrow.  Carnivore rather than Rampage.  Will Rampage with steak dinner tomorrow.

 Training Log: Entry 2998

AM WORKOUT (0418 natural wake up) FASTED

**MESS (Mass-Easy, Strength-Simple)** WORKOUT 3

Axle clean and strict press/weighted chin superset
3x3x136
3x3x30lb

(3) Axle double overhand deficit deadlift
3x3x205+chains

Standing ab wheel
1x10

Weighted 24kg KB carries w/60lb vest

* Overhead lockout down, rack walk back
* Rack one side, hang the other, then switch
* Farmer carry
* Suitcase carry
* Duck walk

Hang it up go straight into 2 mile 60lb weighted vest walk in time of 34:55 at 3.4 mph pace

Notes:

* This is straight out of the “Easy Strength for Fat Loss” playbook.  Do the workout and then go straight out the door for a walk.  In that, I feel like I’ve established a solid battle rhythm moving forward.  Hitting up a “For Fat Loss” workout the workout BEFORE the “Mass Made Simple” workout is going to prime my body for growth, and it’s also going to serve very well into the purpose of a “rest” day, as this is very much tonic/non-taxing.  Yeah, Dan would most likely consider this more in the realm of a recharge day, but for operating purposes, this fits really well.  So the schedule can shake out MMS-Boxing-ESFFL-MMS-Boxing repeat.  And that boxing day can slide into “hard WOD” day as desired.

* Less sleep than usual today.  Got to bed late.  

* Kept the weights the same as last time so I can really get a feel and “own them” ala Jim Wendler, who I was listening to on a Podcast while I walked and he had some very “Easy Strength” things to say regarding how he uses 5/3/1 with beginner trainees.  It’s crazy how it all comes around.

* Getting a little better handle on keeping my head on the clean and press.  Was able to fight through the spins.

* Chains were getting in the path of the plates on the pulls, forcing me to pull from a poor position, which is honestly great chaos training.  Good for competition prep.

* I love that I can just wing the carries.  It’s basically “structured play”.

* Stepped on the scale and saw 170.something.  Good to see me trending upward.

 Training Log: Entry 2997

AM WORKOUT (0420 natural wake up) FASTED

**MESS (Mass-Easy, Strength-Simple)** WORKOUT 2 

*EASY STRENGTH WORK*

Axle clean and strict press away SUPERSET w/Weighted chins (underhand)
3x3x136 
3x3x30

(3) Axle double overhand deficit deadlift
3x3x205+chains

Standing ab wheel
1x10

Keg Carries (100lb keg)

2 trips keg locked out overhead (1 per side)

Remember that these are supposed to be LOADED carries, put on 20lb vest, continue w/

2 trips keg shouldered (1 per side)
1 trip keg bearhug carry
1 trip keg crass body carry

*BOXING*

5 2 minute rounds w/30 seconds rest
* Rounds 1-4 focus on technique and combinations, round 5 constant attack for full 2 minutes

*5 MINUTES OF CONDITIONING*

21 DKB front squats w/24kg bells
21 burpees
15 goblet squats w/24kg bell
15 burpees

Goblet squat until timer runs out

2 mile walk w/dog

THEN breakfast

Notes:

* Still getting a feel for where the program is going to go, but this was a fantastic proof of concept run.  Got in the lifting, to include the carries, the BAS work, and a short conditioning workout.  For that final bit, it was all based off time available, and then I also remembered how Dan said he couldn’t get the squat to work with Easy Strength so it was best to include it in the warm-up to keep the movement grooved, and I feel like this answered the mail.  I also think I’ll stick with goblets whenever possible, because they rock, but in the heat of the moment I was just coming up with whatever I could to make my heart beat.

* Weights were much closer to the intention of the program today.  Almost blacked out on the final set of the press, but ultimately that’s just early morning blood pressure stuff.  No real way to overcome it.  The weight itself wasn’t terribly heavy.  Deads with chains are absolutely the way forward.  Stupidly forgot the vest for the first set of carries, but after that things were good, AND I remembered the option of wearing CHAINS alongside a weighted vest, so now I have more ways available to “never repeat the same carry workout” per Dan’s instructions.

* It was good to hit the BAS again.  It had a conditioning effect, and it got me moving my body through space.  I have to make a concentrated effort to really let my hips get loose, let my arms extend, be fluid, move around, etc.  Make the most of this tool and this training.  But, if nothing else, it’s just good to “be back”.  It’s also good to not really care about if I’m doing it right.  I’m sure the internet will tear apart my technique and everything else.  I WILL say that this is literally my first time every training in “this body”.  I’ve never been this light while doing striking.  I wrestled near this bodyweight, but was always heavier when I was training boxing. I FEEL lighter, and moving is a bit easier.

* Walking the dog was a target of opportunity.  Didn’t think I’d have the chance.  Gave me a chance to extend the fast.  In that regard, I think “fasted” training is the way forward for me.  I write fasted in quotes because I’m having a shake around midnight each night, so I’m really not far away from my last food intake, and in turn I’m not waking up hungry nor do I feel like my performance is suffering.  I don’t get hungry in the middle of the workout like I used to.  If that changes, I’ll change, but this seems to be working out well enough.  I say all this while I’m technically running “Mass Made Simple”, so maybe I’m totally missing the point…but Chaos is the plan.

* Looking to get in another walk with the family this evening, and I’ll find some time for some push ups and squats.

 Training Log: Entry 2996

AM WORKOUT (0420 natural wake up) FASTED

**MESS (Mass-Easy, Strength-Simple)** Day 1, Workout 1

Axle clean and strict press away

3x3x141

Weighted chin

3x3x30lbs

Deficit double overhand axle deadlift

3x251

2x251

3x191

Standing ab wheel

1x10

Reverse hyper

75x180

COMPLEX A (row-clean-front squat-press-squat-good morning)

3xBar

3x95

3x115

High bar Squats

30x95

1.5 mile run

Notes:

* Day 1 of the mash-up.  I was too heavy on just about everything, which is expected from being a meathead.  I have to be at peace with how light of a bodyweight I am these days, and the impact that’s going to have on maximal strength.  It’s why this is going to be a good program for me: developed strength at THIS size, and also try to IMPROVE this size.  I specifically picked a very difficult deadlift variant so I could get out of my head with weights, although thinking about it I might even throw some chains into the mix next go round to really get my head out.  It will also make loading simple.  I really want to streamline this program and make it smooth, fast, simple and easy to execute, so I can leave the weights on the bar/platform between workouts and be able to just roll into the garage and nail a workout should the need arise.

* Dan says multiple times in his book that, if he had to do it all over again, he’d only do 3x3 with the program, so I am going with that for now.  If the need arises, there are other ways to go about Easy Strength, but right now I’m appreciating keeping it simple.

* Sticking with the underhand grip on chins because I need to really keep stressing those biceps.  Lesson I learned from tearing it.  

* I’ve also decided to use a squat style I’ve literally never done before for the Mass Made Simple portion of this.  I feel like that’s an excellent challenge and way to really make this program interesting.  I could feel it too!  30 reps of 95 was a challenge.   Getting my bodyweight for 50 by the end of the program will be a fantastic goal.

* My schedule is going to be tricky today, so I got in a run vs my dog walking so I could cover some ground.  I’m starting my new (and hopefully final before retirement) job today, and learning the hours and expectations.  Exciting times ahead.

* That Rampage meal I had may very well serve to be THE ideal model of what works for me, because my body has responded the best to that approach compared to any of the others.  I woke up this morning GRAINY.  My wife’s exact words were “You could be a statue”.  I’ve never seen that before.  And I actually had an appetite when I went to bed, and was ready to eat after my workout (and still had my wake and shake in the middle of the night).  I wasn’t bloated to the point of discomfort, I wasn’t sweating Crisco and grease during the workout or feeling like I needed a cleanse, but I’m ALSO not flat from a lack of carbs and my energy feels strong.  There was no junk in that meal, as even dessert was something from home made with quality ingredients.  I ate meat to the point of bursting and had carbs from a lot of sources, but NOT to a point of absurd excess.   I’ll definitely need to remember this and model after it.  It’ll be a great working way forward.  I’m enjoying this nutritional discovery so much.  The tinkering is the best part.

* On the above, meal prep after that huge BBQ is pretty awesome. My lunch today is a smoked chicken thigh and 5 deviled eggs.  Dinner will be leftover beef ribs.  This is living.

* Tang Soo Do later today.  Got the push ups and squats in while dinner cooked.

 Training Log: Entry 2995

Woke up at 0630 because dog was going nuts, got in a Tabata squats and push ups workout while it ate, and then pushed to get in the rest of the 300 before going out for a fasted 2.5 mile walk with the dog.  Valkyrie was making me breakfast when I returned, so I returned to the smell of bacon cooking.  That's just absolutely amazing.

Made deviled eggs for the first time as an appetizer while we worked through the day and for our cookout meal at home. 

 Did them "mexican style", using 1/4 cup of salsa, 1/4 cup of grassfed sour cream and some taco seasoning mixed with the yokes.  It was Valkyrie approved, which is huge.  I have a new side in my cookbook: that's clutch.  I LOVE deviled eggs, and this is very much inline with how I eat.  The salsa is technically "not-carnivore", but whatever, I'm no martyr over this stuff, it's all quality nutrition.

Made a TON of meat for the 4th of July.  In total was 4 chicken thighs, 3 beef back ribs, 2 beef chuck bone-in short ribs, 2 bison burgers, 2 hamburgers, 1 grassfed burger, 4 polish sausages and, 2 hot dogs, all of it done on a Ninja Woodfire Outdoor grill, the majority of it smoke, with just 1 3 sausages, 2 hot dogs and 2 burgers grilled.  

Somewhere in the middle, I got in a workout to celebrate independence day.

Posted the thread for it here

https://forums.t-nation.com/t/american-independence-day-challenge-wod/283160

Had my Rampage Meal. 

 It was "only" 1 plate, because I put enough on it.  2 beef chuck bone-in short ribs, 1 chicken thigh, 1 double bison burger with goat cheese on homemade sour dough with a slice of raw local tomato and some raw local avocado alongside some zero sugar BBQ sauce, 1 smoked polish sausage, 1 local sweet potato with raw local honey on it, 1 homemade cornbread muffin (just the top), a bit of local sweet corn, some local apples and cherries and 3 "mexican style" deviled eggs. 

Not pictured was dessert, which my kiddo made all by themselves.  It was a mini-chocolate pudding pie inside of a cute pie dish.  I ate the whole thing and told my kid what an awesome job they did making it.  I loved being able to be that dad at that moment.  This kid also got to learn the best part about smoking meat: watching youtube videos while you wait!  They were a champion at that, as we watched "Erik the Electric" take on American themed food.

After the meal, I felt like Erik in one of his videos, so we all went on a 3 mile walk out in the sun.  I moved from my third back down to my second trimester of food baby in time for us to watch some fireworks.  Brings the evening to a close.  2 BIG meals, and probably like 300g of protein in that last one.  Might actually be fun to tabulate sometime.  My Mass Made Simple/Easy Strength mash-up begins tomorrow.  Plan is to call it the "MESS" program.  "Mass-Easy, Strength-Simple".  Simply because the acronym fits it well, but, in truth, the more I listen to Dan, the more I think this is totally inline with how he'd structure things.  Either way, this will be exactly what I need, because I'm still pretty damn sick and my strength is down.  Time to swallow my ego, even MORE food, learn and grow.

 Training Log: Entry 2994

Got up at 0700 because the dog was being a total pain.  She didn't sleep well with all the fireworks going off.  Took her downstairs to let my Valkyrie get her much deserved rest, did some Tabata squats and push ups while the dog had breakfast, and then went on a fasted walk.  Longer than usual: Kentucky Windage it to 2.5 miles.

Got home, Valkyrie whipped me up a warrior's breakfast of 2 omelets (2 eggs, 1 white) and lots of meat, and then we sailed off for adventure.  I sampled coffee at various locals for the majority of my hydration and caffeination, and we acquired many steps.  At some point through it all, I got in more push ups and bodyweight squats to reach daily goals.

I effectively fasted between my morning and evening meal, rather than my typical protein sparring modified fast.  As an aside: was listening to a Carnivore podcast the other day from a carnivore bodybuilder that spoke to a conclusion I drew: traditional fasting is popular in the carnivore community because most there are actively using the approach FOR fat loss because they're coming from it in an obese state.  For a lean athlete: PSFM is the preferred style of fasting.  A carnivore based one works (egg whites and lean cuts of meat), and my shake based one answers the mail as well.  Honestly good to close the chapter on that, and proof of concept regarding why it's usual to be accumulating info/perspectives.  That was one piece of info buried in 40 minutes of conversation, but a big piece.

I actually had a similar one in a Dan John podcast I was listening to while walking the dog: "LOADED carry" means carry WHILE under a load.  Wearing a weight vest would be "being under a load".  Hell, I've RECOMMENDED carries with a vest, and even done them before, but TOTALLY forgot about them while looking at Easy Strength.  Definitely going to feature that in.  I plan to do a write-up of my intended approach for this mash up soon.

 **BACK ON TOPIC**

While out, we hit up a used bookstore and I scored an AMAZING find of Jack Dempsey's "Championship Fighting", along with a "Viking Warrior Operations Manual" and a $3 book on Scandinavian Mythology.  

That's just plain ol' Kismet.  Literally buying that book re-light a fire in me to get back onto hitting a bag again.   I've got plans on working that into the training.

I also obtained a stupidly cheap single waffle maker.  It's made by the same company that makes the little griddle I bring on work trips, so I know it's legit.  One more attempt at chaffles is ahead of me.

We eventually obtained all the plunder we needed from our raiding and voyaging, so we feasted.  I discovered that the tavern of Buffalo Wings and Rings was offering SMOKED WINGS.  They sold them in 5s and 10s.  I asked if they could do 15.  They did 15.

I ate 15.  And the tips of the bones and all.

We eventually returned from our voyage as heroes, warmly greeted by our beloved animal companion as we unloaded the vessel with our loot.  At some point, I performed 25 burpees in celebration and the entire family engaged in a 3 mile walk outside in the warm sunlight, observing explosions of color and stardust all around us.

Upon my return, I prepared part of the next day's feast (the short ribs of a bovine rich in muscle) by using a sharp weapon to remove it's silver skin

---

At one point, during the day, I told my wife that, flat out, if you were to ask me to describe a perfect day, yesterday would have been it.  Some training, amazing food, lots of family time, some retail therapy, a lot of walking and a lot of peace.

 Training Log: Entry 2993

Summary of yesterday

Got up at 0530.  Wife set an early alarm to work on a masters paper.   Used the opportunity to get in a hard workout with no real gameplan aside from just training my butt off before brunch so I could have the most anabolic brunch possible.  Found out I had ZERO pull in me whatsoever during my warm-ups: gonna attribute it to my illness and that injury on my right lat starting to show itself again (feeling some clicks and pulls, most likely coinciding with reduced bodyweight meaning less supportive material around the injury site).  Just played it by ear and did the following

**CHAOS IS THE PLAN**

(3) Mat pulls stripset
2x405+chains
AMRAP 315+chains
AMRAP w/rest pause 225+chains

IMMEDAITELY INTO

21-15-9 of burpees into chins in hands wide SSB squat of 135

IMMEDIATELY INTO
AMRAP 225+chains mat pull

As soon as I was done, my kid was awake, so to keep them from distracting the Mrs, we took the dog out for a 2+ mile walk.

Brunch was carnivore, which I loved.  It was nice not to have to gorge myself "because".  Just loaded up on eggs, and then restricted bacon to 2-3 strips per trip to the buffet line and limited the breakfast sausage just to keep the fillers low.  Also scrapped the tops off about 7 different slices of pizza to get in a bunch of cheese alongside various processed meats.  Made sure to walk away satisfied but not overly stuffed.

Did chores for a few hours, came home, mowed the lawn and then immediately upon finishing hit up a 5 minute burpee chins blitz

Biggest issue was overcoming the coughing that kept hitting me.  But was good to get in that micro workout.  Nice to do these things because I want to rather than because I feel an obligation to.

Hung around until Mrs finished her paper, which put us in a state of a later dinner, so we went out to Texas Roadhouse to celebrate, I ordered the full rack of ribs and for my sides "2 side salads, in the same bowl, hold everything but the eggs".  Waiter HOOKED ME UP

And there were no survivors for the ribs

Also, while we were out, I bought the food for my next Rampage...life is different these days

I AM planning on adding alongside this some local honey, homemade sourdough, cornbread, and most likely a Finibar, as that worked out decently well last time.

I haven't worn any sunblock this summer, and have an incredibly deep tan from all this time outside.  Also, all my plantar warts have healed: something I just realized the other day.  Really wild the impact of this nutritional change.