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