Training Log: Entry 3050

AM WORKOUT (0425 wake up via alarm, gave myself 20 extra minutes of sleep)

**JUGGERYOKE** Week 2, Workout 4: Arms

GIANT SET (skull-curl-ab/pull)

Axle Skull crushers

10x53lb+miniband

9x10x53+monster miniband

Axle reverse curls

10x10x53

Standing ab wheel (odd sets)

3x6

2x5

Band pull aparts

5x20

CONDITIONING

https://www.youtube.com/watch?v=S2cRpplTRwM

16 rounds at Tabata intervals

20 seconds of carrying 100lb keg between short distances

10 seconds of 5 count burpees

Notes:

* I like how easy this day is to log.  In general, I appreciate the structure that Jamie has laid out in this protocol.  You train 5 days a week, but 3 of the days are soul crushing and 2 are more active recovery style with an emphasis on arms.  I’m waving my sleep as a result, getting more on the shorter days.  Still embracing the moments that I am “sleep seeking”.

* The band on the skull crushers definitely has some potential.  It was allowing me that little bit extra I needed to get in a slightly better pump, and I could feel the effects of it toward the end.  And give how sore my forearms were for days after this workout last time, I know the reverse curls are working their magic.

* My abs are absolutely ripped up from yesterday’s ab wheel work, and this just continued it.  Been good to keep the training hard on them.

* Right knee seems to be moving in the right direction.  Still aches, but I’ve got better movement.  Tomorrow will be the big test with the 15 singles.

* I like what I came up with for conditioning.  Intensity wasn’t quite what I wanted, but perhaps pushing it for more rounds would do it.  Alternatively, if I replaced the burpees with those full ROM KB swings I’m sure I’d be totally gassed, but I like getting in the level changes, push ups and squats.  

* Last night before bed I saw veins popping out all over my midsection and obliques.  Though I skipped my carb-up last week, I’m not nearly as flat as I usually am.  I’ve really been playing up my dietary fats this week, and I’m wondering if that’s been the missing variable.  This experimenting with nutrition continues to be pretty enjoyable.  It’s fun to discover new things.

* Skipped out on TSD last night.  It was the right call with the knee.  Sometimes it’s easy to be hard and hard to be smart.

*  I forgot to mention: big props to my dad, who has lost 32lbs since 13 Jul using a ketogenic diet.  He and my Mom are coming to visit this weekend and he's made it intent that he's sticking with his protocol, so I'm already coming up with meal ideas to suit us all.  Lots of piemontese ahead.  I've actually got some bone in beef chuck short ribs thawing out for my lunch tomorrow, since I have the day off.

PM WORKOUT

3 mile walk with the family

 Training Log: Entry 3049

AM WORKOUT (0405 wake up via alarm, sleep continues to get better and better)

**JUGGERYOKE** Week 2, Workout 3: Bench and Squat

GIANT SET (pull-bench-bands)

Trap bar high pull

5x155

5x5x165

Axle incline bench

6x5x165

Band pull apart

6x20

GIANT SET (bench-ab-pull)

Axle bench press

6x1x230

Standing ab wheel

2x6

3x5

Behind the neck pull apart

5x10

Neck work

Axle bench press

2xAMRAPx160 (13 and 10 I think)

Buffalo Bar Squat (3 min on-1 min rest-3 min on)

42 reps, then 35.  **2 rep PR**

BREAKFAST

Walk w/dog while wearing 40lb vest

Notes:

* The knee was a definite x-factor today.  It made high pulls tricky.  Explosive stuff doesn’t feel great.  It’s been that way for a year or so, and I think it just came to a head yesterday.  I’ve got pain at the site, but no visible swelling as far as I can tell.  In fact, funny story, but yesterday I was looking at it in the mirror and THOUGHT I saw swelling, but then saw that the otherside had the same “swelling”, and I realized it was actually my vastus medialis: they’re actually developed from all the full ROM squatting.

* And in that regard, you can tell from the PR that I CAN still squat, but I also know that I’m a little limited in that pursuit.  I had to take this a little slower, I could feel myself hinging a bit more vs squatting, and favoring the left side.  I suppose that’s balance for what I blew out the left side back in 2015.   But full ROM squatting did feel therapeutic, and there was a nice crack/pop during my warm-up that took off some pressure.

* Man I still suck at incline bench.

* It’s cooled down/darkened up enough that walking the dog while I’m shirtless isn’t really getting me the benefit of any Vitamin D, so I threw on the vest today.  40lbs doesn’t register on me, which is a good sign all around, and a nice way to get in just a little extra resistance.

* Supposed to have TSD tonight, but may just waive off.  I’m good moving in straight lines in a controlled environment, but more ballistic stuff will most likely cause some problems.

 Training Log: Entry 3048

AM WORKOUT (0405 wake up via alarm, great night of sleep)

**JUGGERYOKE** Week 2, Workout 2* (Out of sequence.  This is the day 1 workout, done on day 2) Push press and front squats

GIANT SET (press-squat-pull/raise)

Log clean and push press away

10x3x160 (only got 2 reps on the 7th round)

Front squat

10x3x195

Band pull apart

5x20

DB lateral raise

5x5x20lb

GIANT SET (chin-dip-abs)

Weighted chin (various grips)

5x3x40

Weighted dips

5x3x110

Hanging leg raise

5xAMRAP w/10 lat shrugs

CONDITIONING

Tabata rounds of 24kg KB “throw” w/bodyweight squats during odd round rest and push ups during even

BREAKFAST

Walk w/dog

Notes:

* Felt a pop in the knee and heard some crunching/grinding on the 7th round log clean and push press.  Little bit of pain and swelling, so I cut the set short and did a quick self-assessment before continuing.  Worst case: I may have torn the meniscus.  Best case: I broke up some scar tissue.  This knee started bothering me during my Super Squats run earlier this year, and pain had gone away recently with the weight loss and nutrition change (I’ve stopped using glucosamine after having been on the stuff for a decade or so).  I was really dehydrated yesterday, which can be a factor as well.  I was able to finish today’s workout and walk the dog, so I’m functional.  Stairs suck, but not agonizingly so.  I’ll keep a watch on it.  I’m not gunshy about bailing out of my upcoming comps if that’s what it takes, since these are just for funsies these days.

* I thought this workout would go faster by pairing the front squats and log together, but it ended up taking longer.  I am a bigger fan of this set-up though, as it’s more logical, but it’s good to know the various methods of execution available based on my schedule.  

* Weighted dips remain in my “what would I do when I retire” category of lifting, because they’re just outstanding.  It’s part of what drew me to this program.

* Holy f**k that conditioning workout is MONEY.  Floor to overhead and level changes.  I was totally blown out in 4 minutes.

* Still loving the lat shrugs.  Legit don’t care about the hanging leg raises though.  I wonder if I should just do ab wheels and hanging lat shrugs and call it good.

* Pull aparts and lateral raises aren’t RX.

 Training Log: Entry 3047

AM WORKOUT (0740 workout, slept in until 0550, continued the fast to the workout, adjusting for family in town/departing today)

**JUGGERYOKE** Week 2, Workout 2* (performed out of order to better fit schedule, workout 1 tomorrow)

20 minutes of burpee chins w/EMOM ab wheel rollout (121 BCs total, 18 rep PR from last time)

Mow lawn for 1 hr and 4 minutes

Finish rest of Juggeryoke

5 rounds circuit of

3 KB hammer curls
3 skullcrushers w/95lbs
AMRAP leg raises w/10 lat shrugs

Notes:

* A very rare moment where I woke up in the middle of the night and thought "I want more sleep".  For so long I was sleep AVOIDANT that, when I find myself sleep seeking: I go for it.

* Woke up, got kid ready for school, got the in-laws squared away, then broke up Juggeryoke to get in the 20 minutes of bodyweight work, chores, arm work.  Definitely answered the mail for today.  Plan to get in some more walking later.

 Training Log: Entry 3046

Got in a lot of general activity and one 10 minute workout

1-2-3-4-5-4-3-2-1-2-3-4-5 of trap bar deads w/265, with 3 burpee chins between sets

Carnivore eating and berserker training

Big haul from family farm

Made bacon and swiss deer burgers

Bought some stuff from a local wood carver. It called to me.

ALMOST bought this for the gym 

 Training Log: Entry 3045

Typical crazy weekend.  I got this in between breakfast and errands

Trap bar mat pulls off of 6 mats

10+6+4x405 (12 deep breaths between sets)

Got in a 3 mile walk and various other activity and ate like a champ today.  Wife's typical AMAZING breakfast that we refer to as "Valkyrie Omelets" that I'll write about in my e-book, naked chicken wings at the comedy club, and 6 pork ribs with slice brisket at our favorite local BBQ place.  I'm actually air frying a leg of lamb for meal prep for the week right now too.

 Training Log: Entry 3044

AM WORKOUT (0407 wake up via alarm.  Only woke up once in the middle of the night: a new recent sleep PR)

**JUGGERYOKE** Week 1, Workout 5: Squats and Shrugs

Buffalo Bar Squat to straps

15x1x275

For the first 11 sets, giant sets with

Trap bar shrugs

8x3x445

3xAMRAPx355

Band pull aparts

11x20

Final 4 sets, superset/giant sets including

Axle clean and strict press away

5x123

3x7x123

6x123

Hanging leg raise

5xAMRAP w/10 lat shrugs at end of each set

BREAKFAST

Walk w/dog

Notes:

* 275 was just about right for my goals here.  My right hip got a little buggy again, and in brought the right knee with it, but I met intent, and kept rest times below 3 minutes.  Next time, I’m going to keep bar weight the same or reduce it a little but add chains.  Coming out of the hole was definitely the weak point, and then my topend strength would explode, so I feel like changing the curve of resistance on this would go far.  Dan John talks about how he’d always use chains on squats if he could do it all over again, and I definitely see the benefit there.  Another possibility is to switch this up to SSB instead.  I could see that going far for the “yoke” portion of this, and my shoulders were not too happy coming in to squat today, but I wanted to give a full week at least an honest go before I screwed around with things too much.

* Took a while to find my stride on the shrugs.  Good that I’m re-developing familiarity with the trap bar.  

* The pull aparts are, once again, not RX.  But they’re good for me.

* Wasted too much energy on the first set of the axle by trying to no-belt continental it.  I followed Jamie’s prescription and got the required reps in, as this was prescribed 4x8.  

* The lat shrugs are honestly just genius here.  Definitely stealing it for the future.  Such a natural way to do the Kelso shrug.

* My sleep keeps getting better, and my caffeine use drops to correspond.  I only got up once in the middle of the night last night, which timed out well for my “wake and shake”.  2 years ago, I legit would wake up every 30 minutes.  

* Family got in another 2 mile walk last night before bed.  We took it slow, because of the heat.  Was a great day to get out in the sun.

* Tang Soo Do tonight.  We’ll actually attend this time.  My weekend is going to be absolutely insane.  We have a TSD get together Sat morning, Mrs and I are taking in a comedy show in the afternoon, doing a Renaissance Fair the morning of the next day, then the in-laws come in that afternoon, and I’m taking the day off work on Monday in order to have a weekend to recover from my weekend.  I’ll get in activity at some point through it all, but that’s more the focus at this point: activity vs training.  Living, enjoying, loving and thriving.

 Training Log: Entry 3043

AM WORKOUT (0507 wake up via alarm, day off work)

**JUGGERYOKE** Week 1, Workout 4: Arms

https://www.youtube.com/watch?v=b3ayFRvKhRI

Axle skullcrusher/reverse curl superset
9x10x53lbs
1x20x53

10 pull aparts between supersets

1x10 Standing ab wheel
Neck harness 

BREAKFAST

Walk with dog

Notes:

* Ran this quicker than prescribed, threw in the pull aparts, cut short the ab work.  Day off: slept in and took the time I had.  Honestly, this day fell pretty flat for me.  Not much of a pump in the arms.  It's a good recovery day between hard sessions, but I feel like I might play around with this a bit more to meet intent.  Ultimately, the goal of Juggeryoke is to get jacked arms, shoulders and traps, and I feel like I know how to get a better pump.

* Was good to break out the neck harness again.   Definitely something I've been missng.

* Will get in some more activity later today.  Most likely a walk out in the heat, but I might do a little loading/carrying before that to get the heart rate up.

PM UPDATE

Got in an hour of walking outside in the sun.  Before the walk, I took my 100lb keg for a quick shoulder run to get the heart rate up.  At the 50 minutes mark, I did this 10 minute conditioning workout

>100lb keg, 20 push ups, 20 prisoner squats.

>As many rounds as possible of

Shoulder carry

Push ups

Squats

Lateral carry

Load

>Time ran out on the 6th

10 min walk cooldown, then a fantastic carnivore gaining lunch of 1 smoked chicken thigh, 2 smoked wings, a slab of turkey breast covered in grassfed sour cream and some pork rinds

 Training Log: Entry 3042

AM WORKOUT (0415 wake up via alarm)

**JAMIE LEWIS’/PLAGUE OF STRENGTH’S “JUGGERYOKE”** Week 1, Workout 3: Bench and Squats

Trap bar high pull/(3)Incline Bench SUPERSET (2 min max rest)

1x6x135
1x6x145
4x5x155 (realized it was 6 sets of 5 vs 5 sets of 6)

2x6x155
4x5x155

Flat bench(pause)/standing ab wheel/pull apart giant set (2 min max rest)

6x1x225
5x5
5x10 

Flat bench (touch and go)

17x135
13-14x135

Buffalo Bar Squats

3 minutes of 135lbs (40 reps total)
1 min rest
3 minutes of 135lbs (35 reps)

90 push ups

BREAKFAST

Walk w/dog

Notes:

* Program deviation here: trap bar high pulls.  RX is simply high pulls, but I have a max trap bar event coming up, so familiarity with the implement is nice, and Paul Kelso vouched for this movement, and Paul is a patron saint of lifting, so I have him watching over me here.  I went too light, but toward the end I was huffing.  I think I’ll start from the floor each pull next time, just to get in some rep practice there.  I can see the potential for building the yoke here.  On that note, I realize I should get back into direct neck training to really drive home this “Juggeryoke” protocol.  Let’s make that a thing.

* Shouldn’t at all be shocked by the state of my benching after so much time spent not doing any sort of horizontal pressing with significant weight.  It is wild to think I was DB benching in the 100s on an incline while I was running Super Squats, but I was legit 35-40lbs heavier back then.  Have to adjust to this “new” body.  I DO appreciate doing the heavy benching AFTER the incline benching, as it allows me to get out of my own head.

* The pull aparts are my own throw in.  

* I’m sure that 3 minutes of pure squatting would normally be absolute hell, but coming at this out of Mass Made Simple, it’s funny how it’s more like the briar patch for me.  So now what I can do is instead have a specific mark to beat.  I got 75 reps done in 7 total minutes.  I can reduce the rest time between, or just push to squat without break as much as I can in those 3 minutes.  I dig that.

* We’re supposed to hit a record high in temps today.  Yesterday, I went for a 10 minute walk after dinner and was drenched by the time I was done.  We’re supposed to do Tang Soo Do tonight, but we may wave off because of the heat.  I made sure to get in the walk while it was still cool.

* Weighed in at 167.4 this morning.  The Feast and Famine protocol is just so damn effective, but it’s also SUCH a mindscrew.  I was gaining during the Famine, and I imagine a fair amount of that was inflammation due to illness and also just holding onto fluids as the weather/temps changed and hydration became so important.  Now I’m eating a ton and seeing the weight drop and leanness shine through.  I also imagine I’m pretty damn dehydrated with the heat and the walking, but still, what an awesome place to be in right now: time for more food!  I’m going to be so underweight for my comp.

 Training Log: Entry 3041

AM WORKOUT (0535 wake up via alarm, day off work, slept in)

**JAMIE LEWIS’/PLAGUE OF STRENGTH’S “JUGGERYOKE” PROGRAM** Week 1, Day 2: Bodyweight and Arms

20 minutes of burpee chins, but EMOM do 1 standing ab wheel roll out
* 103 BCs total

5x3 hammer curls
4xAMRAP hanging leg raises w/10 lat shrugs

Supposed to do 5 leg raises and 5x3 skull crushers, but needed to get the kid dropped off at school

Breakfast

1.5 mile walk with dog
Drop dog off at home, go on a 5.5 mile (7 miles total)

Notes:

* I have days off I need to burn before the end of the fiscal year, so I'm taking today and Thursday off.  Weather is nice, I like walking, so I'm doing a lot of it, getting out in the sun and getting my vitamin D.  This is a sneak peak of how I'd love to retire.  Morning conditioning style workout, light breakfast, lotta walking.  Hard to beat that.  

* Tried to focus on getting a good squat and push up each rep of the BC, vs trying to blitz through it.  Jamie says to just spend 20 minutes moving non-stop, and this seemed like a solid strategy.  I know first hand that I will meander if I'm just doing BCs for long durations, so I throw in those "catfish" ab wheels EMOM to get me back on target.

* I might get those skull crushers in today, but I won't sweat it if I don't.  I've had a good amount of activity for the day.  Looking forward to making some surf and turf for dinner (local Iowa ribeye and some mahi mahi) and just recharging.

 Training Log: Entry 3040

AM WORKOUT (0405 wake up via alarm)

**JAMIE LEWIS’/PLAGUE OF STRENGTH’S “JUGGERYOKE” PROGRAM** Week 1, Day 1: Press and Front Squat

Log clean and push press away (2 min rest max)

9x3x150
1x5x150

BETWEEN SETS

Weighted chins/band pull aparts (odd sets chins, even sets pull aparts)

2x3x45
3x3x40

5x20 pulll aparts

Front squats to straps (2 min rest max)

9x3x185
6x185

20 band pull aparts between sets

Weighted dips/hanging leg raise superset

5x3x105
5xAMRAP w/10 lat shrugs at end of set

100 bodyweight squats off camera

Breakfast

Walk w/dog

Notes:

* I’ve officially ended Easy Strength early, so ya’ll can throw me in Dan John jail for failing to stick with the plan…except Chaos is the plan, so I win again!  That said, I really appreciated Easy Strength for what it was, and in today’s workout I was already seeing the benefit of my time with it.  My body was 100% recharged, ready to fire, feeling primed and strong AND I had a fairly good understanding of my abilities coming into this program.  I started this one on the lighter side, ala Jim Wendler’s constant recommendations for his own programs, and will have some room to grow into it (hey, Stuart McRobert has said that too…and John McCallum…and Randall Strossen).

* Zero blackout issues on the log.  Wonder if I had the right combination of carbs and food in my weekly carb-up leading up to this.  In that regard, I woke up looking like I was carved out of marble this morning.  “Trust the process” is SO hard, but it works, because all day yesterday I was absolutely completely and totally flat.  I was as far removed from carbs as I get AND dealing with that minor stomach bug through the week, and it showed.  But that’s what’s pretty cool about being this lean AND having such a limited diet: I’m super in-tune with my body now, and I can visible observe the effects of decisions and internal processes.  This is the third time I’ve noted that, when I’m experiencing some sort of illness, my body holds onto water/fluid.  My abs become bleary and my vascularity reduces.  A sign of health, in turn, is when these things return.  I have to caution myself, in turn, not to read incorrectly into these signs and instead continue to learn FURTHER into the plan.  If I decide to panic and start slashing calories and dietary fat to “course correct”, I’ll deprive myself of the very nutrition I need to recover.  If I decide to skip the carb-up because I’m “getting soft”, I won’t be able to actually make use of the metabolic reset or ketogentic cycling that has been so successful.   Trust the plan.

* In THAT regard, I am happy I threw out my artificial flavors.  I was going right down a bad path again.  Bought a Walden’s Farm Peanut Butter spread and Maple Walnut syrup, and was using them to add a flavor/texture to my egg whites, since I was rationing my protein powder.  The ingredients reads like science fiction, and I was moving away from one of the core things I’ve been saying this whole time: meat and eggs are delicious.  And they really are.   They need no apology.  Meanwhile, putting that junk in my guts and body wasn’t going to do me any favors.

* Ok, back to the training: getting this knocked out in an hour is solid.  I’m happy I was able to carry the lessons I’ve learned from Feast and Famine into this.  Unique to this one is Jamie explicitly says a belt will NOT be worn through this training…so I won’t.  No, the strongman belt doesn’t count: don’t be stupid.  That simply keeps the log from slipping on my stomach during the clean.  I also took my front squat stance in compared to previous iterations. On final sets I pushed max reps to give me an idea of how much room I had to grow over the course of the program.  The band pull aparts are NOT a part of the program, but I’m doing them because I can’t just rest for 2 minutes AND I haven’t done a fair volume of them in a while, so it’s time to bring them back.  They should totally fit within the realm of “Juggeryoke”, and continue to build up the base of my yoke.

* Love that this program includes lat shrugs.  I gotta crack open my shrug book again and see what Paul had to say about them while hanging from a bar.

* I’m excited to train.  That’s a good thing.  Going to keep up the 300 push ups and squats, and Jamie prescribes more mandatory walking with this program like previous ones, so that’s going to stay as well.  I’ll be deviating by using the trap bar a fair amount here, since I have a max trap bar pull coming up and it’d be good to get familiar with that implement.  I’ll make a few other changes as well, but ultimately I picked this program because it was very different from Easy Strength and will force me to do things I won’t normally do, which is how we grow.  It also times well with my current nutrition being “feast”, of which I plan to take full advantage.

 Training Log: Entry 3039

Ok, first: my dad has lost 28lbs since 13 Jun.  That's just incredible.  He switched to a low carb/ketogenic diet based off my influence.  He's also hooked on piedmontese grassfed steak.  

I need to comment on how awesome having a resting heart rate of 41bpm is when it's not even a "true resting" heart rate.  My blood pressure is outstanding, my bodyfat is low and my energy and digestion is excellent.  I have a sneak suspicion my LDL is going to be nutty come my next labs, but for all intents, I am absolutely healthy.

In-laws left this morning.  Mrs and I slept until 0745ish (my sleep is pretty awesome these days, and my caffeine is way down), got up, 100 push ups and squats, got in an amazing breakfast, took the dog for a walk while I work a 50lb vest (did 10 burpees beforehand to get heart rate up), chores, wonderful Mexican lunch

When you say "tacos, hold the tortilla and veggies"

, then this 10 minute workout

EMOM

1 SoS to shoulder 

2 rounds of:
5 prisoner squats
5 push ups
3 chins 

Until you get beat by the clock

Dropped kid off at sports practice, got in a 2.15 mile walk while talking with my dad, came home to an awesome dinner of "Farmer's Hotdish", passed on from my wife's grandma to her mom to her, which is a noodle and ground beef based casserole dish. We used ground bison and grassfed new zealand cheddar, which was baller.  Also homemade cookies and banana bread for dessert.

I have caught myself backsliding with artificial flavors again, so I'm cutting them out of my life again.  Animals are delicious.  They need no apology.  

I have decided to do Jamie Lewis' "Juggeryoke" program leading up to my competition, meaning I am stopping Easy Strength 7 workouts early.  I learned a lot from it, I will come back to it, it was exactly what I needed when I needed it, but right now Juggeryoke suits what I need and when I need it perfectly.  Workout starts tomorrow.

My brain is on fire, I have so much more I want to write, but time is short.  Life is amazing, and Chaos is the plan.

 Training Log: Entry 3038

Quick summary of the day

Woke up at 0730, 200 push ups and 150 squats, amazing breakfast, mowed the lawn for 90 minutes, highest heat day of the year today with a 116 heat index, knocked out some keg carries and push ups/squats every 30 minutes of mowing, as that was when I was reloading/playing around with the smoker while I mowed.

Once mowing was over, I did that 5 min burpee chin workout.  

That's some sort of new record.

Lunch was one of those chicken thighs, a wing and a medium Panda Express Teriyaki chicken.  Went for a 4.5 mile walk in the heat/sun afterwards, got home, had dinner at that burger spot and, along with those 4 burger patties had what was left of my kid's double cheese burger (maybe another 1/5 of a patty total).  I had my burgers cooked medium well and it was absolutely fantastic.  Was treating them like steaks.

Great day of basic physical activity and movement, along with anabolic food.

 Training Log: Entry 3037

AM WORKOUT (0435 wake up via alarm), slept in, feeling it

**MESS WORKOUT 33**

Axle continental and press away/weighted chins superset

3x3x156

3x3x40

(3) Axle double overhand deficit deadlift

3x3x235+chains

Standing ab wheel

1x10

Breathing Squats w/pullovers

7x275 (off camera)

2 min rest

**31x225**

https://www.youtube.com/watch?v=BNkwAcpPVeE&pp=ygUGZW1ldmFz

Breakfast

Walk with dog while wearing 50lb vest

Notes:

* Stomach bug is really kicking my butt.  I was passing out on the couch around 2000 last night.  I got to bed early and slept in before training, and really just didn’t have anything in me for that topset of breathing squats.  I went for broke with 225 to make up for it.  That may be a new way forward, as I can easily see Easy Strength and Super Squats blending together here similar to what I did with Mass Made Simple, but I think I’m done with this iteration of Easy Strength.  I am just feeling done, and like something needs to change.  Might also be a great time to test out “Chaos is the Plan: The Plan”.  I have my first of 2 competitions coming up in 5 weeks, so vectoring my training toward that wouldn’t be a terrible idea.  I’ve also got an idea of Deep Water using my next squat style and perhaps axle deads or trap bar pulls.  It’s also the start of my Feast phase, so I could just do the Feast program.  And then there’s new/untested programs as well (Juggeryoke, among others).  

* I skipped out on swings/carries today, to allow for more energy on the squats.  Throw me in Easy Strength jail.

* Mass Made Simple definitely prepped me well for breathing squats.  I felt like I was “done” at rep 20, and just kept finding more as I dug for it.  I honestly think I could have gotten 1 more if I went for it, but it became a question of what was I going to get from it.  I’ll see how my recovery from this goes.

* Tang Soo Do tonight.

* Had a med appointment this morning, and clocked in a 121/60 bloodpressure and a 41bpm heart rate.  That's pretty clutch.

 Training Log: Entry 3036

AM WORKOUT (0405 wake up via alarm)

**MESS** Workout 32: Easy Strength for Fat Loss w/carries

(3)Axle Double Overhand Deficit Deadlift/weighted chin superset

3x3x246+chains

3x3x45

Standing ab wheel

1x10

Axle continental and press away

3x3x156

156lb+chain Axle zercher carries while wearing 50lb vest

1.6 mile weighted vest walk w/50lb vest, doing 8 BW squats every block

Tabata push ups and squats upon returning home

Conan Curls

Breakfast

Walk dog

Notes:

* Still feeling wiped out.  That 40 rep squat set took a lot out of my soul, but on top of that I think Mrs and I picked up a stomach bug, so that could be a factor.  Keeping the “everything else” on the lighter side for now, sticking with weighted vest walking.  Made it more a “fun run” with those squats every block, helped keep my heart rate up.

* That zercher carry was a fantastic “bad idea”, and I think it actually helped knock a pinched nerve of mine back into alignment.  Picking that weight up is VERY challenging, because the vest puts it so far out of alignment.

* I keep saying I’m going to do the full 40 days of Easy Strength, but I honestly might pull chalks on Friday.  But that’s an “ish”, as I’m thinking of keeping Easy Strength, but with new movements and new rep ranges.  I don’t foresee anything miraculous happening in the span of 7 more workouts after Friday, and I feel like I may have reached the point of maximizing the benefits of the 3x3 approach (in truth, I think I hit that even earlier).  I’ve got some good lessons learned to carry forward.  I also have some awful plans for what my “everything else” will be.  But there’s other things I may want to try as well: chaos is the plan.

* Tang Soo Do was a decent workout last night.  I learned my new Hyung last week and we covered the new one steps yesterday.

 Training Log: Entry 3035

AM WORKOUT (0405 wake up via alarm) HEAVY sleep

**MESS** Workout 31

Axle Continental and Press away/weighted chin superset

3x3x156

3x3x45

(3) Axle Double Overhand Deficit Deadlift

3x3x246+chains

Standing Ab Wheel

1x10

100lb log carries while wearing 50lb weighted vest

3 trips

2x1 trip

30 minute conditioning circuit

AMRAP of

* 3 24kg KB “throws”

* 2 24kg devil presses

* 1 24kg Armor Building Complex

* 2 KB snatches per arm w/20kg bell

* 3 swings w/40kg bell

EMOM: 3 burpee chins

Got something like 6 or 7 rounds.  It was misery: that’s what matters.

Conan Curls

Breakfast

Walk dog

Notes:

* Went to bed exhausted and woke up much the same. Definitely feeling the famine.  It ends very soon.  Really didn’t have much of a plan beyond the Easy Strength work, and am pretty pleased with what unfolded.

* The log carry was actually a little cheatish.  The vest give me an additional locking point to secure the log for carries, so I wasn’t holding much weight in the arms.  But it was still fatiguing.  

* Really focused on moving the press quickly, since it was so light.  Same with quick transitions.

* Tang Soo Do tonight.  Need to figure out the way forward after this week ends.   Lots of avenues for success: just a matter of taking the time to sit down and think “what now?”

 Training Log: Entry 3034

AM WORKOUT (0405 Wake up via alarm)

**MESS** Workout 30: Easy Strength for Fat Loss w/KB swings

(3) Axle double overhand deficit deadlift/weighted chin superset

3x3x246

3x3x45

Standing Ab Wheel

1x10

Axle Continental and press away

3x3x156

KB swing/throw practice

75 reps w/24kg bell

Set the bell down, throw on 50lb vest, go for 1.5 mile walk, come back to gym and knock out 300 squats and 300 push ups

Breakfast

Walk dog

Notes:

* Came in feeling obliterated from yesterday.  Having a different order of movements really went a long way.  That’s definitely a lesson to employ for future Easy Strength runs.  Still kept the press on the light side because I feel like I’ve been going too heavy on it to make it truly “Easy Strength”.  Chins haven’t moved much, but since bodyweight is going up it means I’m lifting more weight.  Really just didn’t want to be bothered to do carries, so focused on swings/throw practice and allowed that to get my heart rate up before the walk.  Had to get to work a little on the early side, so the dog walk was shorter than usual, making this all work out.

* Realized this morning I’ve been short-changing myself on my egg white intake for protein.  I made my “famine” and even bigger one.  In turn, the impact has been realized: I can see every individual abdominal muscle like a thick carved out knot of wood in my gut, got veins everywhere, etc.  Jamie really had this figured out.  I’m running 1 more day of it, then back to the feast.  Tonight we’re doing a tri tip, so that’s pretty awesome.

* “MESS” really isn’t right at this point, because the MMS portion is done.  I feel like 30 workouts of Easy Strength is honestly enough as well: I don’t really see me getting much more out of the next 10 workouts.  But, for the sake of completion, I intend to run the full course this time.  I DO keep learning more lessons as I go, and that’s what matters.  30 workout runs for the future will slot in well for 6 week training cycles, which seem to be how I like to operate.  It fits the diet as well: 2 weeks famine, 4 weeks feast.

 Training Log: Entry 3033

AM WORKOUT (0405 wake up via alarm) FASTED (I genuinely think I’m going to stop logging “fasted” at this point, as it’s the default).

**MESS** Workout 29: Mass Made Simple Workout 14 (Final Mass Made Simple Workout)

*EASY STRENGTH WORK*

Axle continental and press away/weighted chin superset
1x166 (blackout issues)
2x3x166
3x3x45

(3)Axle double overhand deficit deadlift
3x3x235+chains

Standing ab wheel
1x10

Reverse hyper
75x250

*MASS MADE SIMPLE WORK*

Complex A (row-clean-front squat-press-squat-good morning)
3x2x145 (1 min rests)

Buffalo Bar Squat
10x102
5x142
3x192
**40+5+5x212** 17 rep PR

9 minutes of assistance work (curls, raises, shrugs, pull aparts, pushdowns, push ups)

Notes:

* With that, the Mass Made Simple portion of this block is done.  Though I did not run the “whole program”, I did the parts that by Dan’s own admission actually BUILD the mass, and I will flat out say it rocks, Dan clearly knows what he is doing, I am transformed and I am a big fan of this protocol.  I grew in a LOT of ways, and clearly gave that squat my all this morning.  

* Regarding the squat: my previous best was 23 reps…so this was absolutely insane.   I came in with 30 as the goal, but every time I dug for another it was there.  I very well may have had another rep after 40, but I could see the writing on the wall.  Something I did with this approach that may have held me back was hitting 75 reps of reverse hyper prior to a big squat set, as I was feeling the load in my lower back moreso than anywhere else, but honestly: who f**king cares.  I am so over the moon with this performance.  I weighed 171lbs last I checked, so this was 40lbs over bodyweight for 40 reps at the END of a workout, using a high bar, with no belt, etc etc etc.  

* The start of the workout was rough.  About blacked out on the press.  For future Easy Strength runs, it’s going to make more sense to start out with the deadlift and press later in the workout.  But once I got a handle on things it moved a little better.  I listened to a recent Dan John podcast and he recanted a little on his 3x3 recommendation, talking about how an “advanced trainee” would stall a little earlier on that approach, and I’m seeing how that can be the case.  I’m still planning on riding this out, because I have nothing to lose from the experiment, but I’ve got some great lessons learned for moving forward.  

* Had a great carb-up meal yesterday.  Mrs made lobster ravioli and cheese tortellini in a Bolognese sauce, alongside some classic Pillsbury crescent rolls, and dessert was 4 chocolate chip and M&Ms cookies with a mug of skim milk.  I brought out some local creamed pumpkin honey to put on the cookies as well, and that was just absolutely amazing.  I woke up this morning looking grainy.  It’s crazy what happens when I trust the process on this one.

* In that regard, I’ve got 2 more days of the Famine before I roll back into the feast.  This was an interesting experiment in “flexible famine”.  I’ve had to ration my Metabolic Drive, so in the interim I leaned more heavily on egg whites and VERY lean cuts of meat (piedmontese grassfed sirloin, chicken breasts/tenderloins, tuna, etc) and have still managed to achieve a similar outcome as before.  Which, of course, makes sense: it’s simply supposed to be a protein sparing modified fast for 2 weeks to reset/prime the system, but it’s always good to get a confirmation through experience.  If I ever needed to rock this approach fully carnivore, I can make it happen.

Got in a 3.5 mile walk in the PM with the wife and kiddo

 Training Log: Entry 3032

Got up at 0515 this morning.  It's the 2 year anniversary of the passing of our pug, Kirby, and the Mrs wanted to get in a 14 mile memorial run to celebrate his 14 years of living.  I had plans to carry my keg 14 laps around the neighborhood for a similar purpose, but we got rained and lightning'd out, so I came up with this

**KIRBY Memorial WOD**

* 141 burpee chins w/15lb vest

* EMOM, do 1 keg clean w/100lb keg

Done inside of 35 rounds.

141 to celebrate 14 years and 1 month.  15lb vest was the closest I could get to 14.  100lb keg...was just plain absolutely the right call.  Trying to clean a keg while wearing a vest is a challenge.  It puts the keg out in front of you, so you really need to wrangle it.

This is flat out a Kalsu level workout.  I wanted to quit stupid early into it.  If it weren't a memorial workout for my buddy, I would have.  I'm glad he could push me this morning.  I hit this fasted and know that I absolutely earned my warrior's breakfast that my Valkyrie is going to whip up after she crushes her own workout...because she IS the better half, haha.

Family is going to take in a play later today, and this might be all the training I do...and it's MORE than enough.

 Training Log: Entry 3031

Quick sum so far: slept until 0700, 150 squats and push ups, amazing breakfast, saw the Ninja Turtles movie with the kiddo (it rocked @TrainForPain), Costco run, then came up with the brilliant idea of doing this workout while some pork ribs cooked in the air fryer

15 minute random loading medley w/150+lb keg, 100lb keg, 40kg bell, 20kg bell and 2 24kg bells.  Just mix it up as much as I can.  

That was amazing, because as soon as it was done I grabbed the ribs out of the fryer, chowed down and went on a 3 mile walk outside with the kiddo.  Absolutely primal to come straight in from carrying stuff to eating ribs to walking out in the sun.  Loving it.

 Training Log: Entry 3030

AM WORKOUT (0405 wake up via alarm) FASTED

**MESS (Mass-Easy, Strength Simple** Workout 28: Mass Made Simple Workout 13

*EASY STRENGTH WORK*

(3) Axle double overhand deficit deadlift/weighted chin superset
3x3x236+chains
3x3x40

Standing ab wheel
1x10

Axle continental and press away
3x3x166

Reverse hyper
75x250

*MASS MADE SIMPLE WORK*

Complex A (row-clean-front squat-press-squat-good morning)
5x2x145 (1 min rest)

Buffalo Bar Squat
10x102
5x142
3x192
10x212
*58+2x192* (3 rep PR in single set)

9 minutes of assistance work (Conan curls, pull aparts, kelso shrugs, shrugs, pushdowns, dips, lateral raises)

BREAKFAST

Walk w/dog

Notes:

* 

* Fatigue is still hitting hard.  My nutrition has trended toward lean proteins vs fats as I’m making this a semi-famine.  I figured I could ride that into the home stretch of MMS, and I’m still seeing growth, which is awesome, but it’s definitely hard work.  I DID eat well yesterday, which helped.

* Playing around with exercise order on the Easy Strength, basically running things backwards.  It’s mostly out of laziness: the bars are loaded from the previous workout, so I run it in the previous order.  But I also remember an idea Pavel wrote about in “Beyond Bodybuilding” wherein you specifically take the same workout but change the order of the exercises as a means of progression.  NOT pressing first thing is pretty nice, because I don’t run as much of a risk of blacking out.

* That squat was absolutely bonkers.  It’s wild when getting to 50 is when the work STARTS.  And I weighed in at 171.2 this morning, so I’m hitting 20lbs over bodyweight for 8 reps beyond the goal of finishing the program: that’s pretty goddamn outstanding.  And that also shows about a 5lb bodyweight growth, so that’s cool.

* Getting all the complexes was a win.  I do feel like I’m leaving some weight on the platform just because my technique is so poor.  I foresee MMS being a go-to supplemental protocol, and when I run it again I may try different implements to make it work.

* Got Tang Soo Do tonight, wherein I should be granted my new belt, so that’s cool.

 Training Log: Entry 3029

2 days worth of workouts

WED

Crazy day, training happened, got Easy Strength done in 10 minutes with a 3 mile walk and all my push ups and sit ups

2 meals today, fasted the rest, going to keep that going.  Just relying on hunger signals.

AM WORKOUT (0600 wake up via alarm) FASTED

**MESS Workout 26**

Axle continental and press away
3x3x161
3x3x40

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

Standing ab wheel
1x10

75 "American-ish" KB swings w/24kg bell in under 5 minutes

Notes:

* Schedule is still pretty nutty, so I'm making things quick and getting it in where I can.  May be a bit before I can post more indepth.   All good things: my off-line life is so full of love and joy that my online life needs to be on the backburner.  That's a good thing for sure.

 Training Log: Entry 3028

AM WORKOUT (0405 wake up via alarm)

**MESS (Mass-Easy/Strength-Simple)** Workout 25: Easy Strength for Fat Loss

Axle continental and press away/weighted chins
3x3x166
3x3x50

(3) Axle double overhand deficit deadlift
3x3x246+chains

Standing ab wheel
1x10

100lb shouldered keg carry w/60lb weighted vest
3 trips per side

1+ mile walk w/weighted vest w/5 burpees every 3 minutes 

4 minutes of burpee chins (34 total)

Notes:

* After so much training  yesterday, today seemed like a good day for ES4FL vs something harder.  I’m also taking tomorrow off from work, so most likely won’t be lifting in the AM, so it all kind of fit.

* Was feeling an odd combination of strong and fatigued, so I kept the weight on the lighter side on the press and focused on just making it move as fast as possible and having short transitions.  The chins were too heavy: gotta knock that off.  Deads moved very solid.

* Huge fan of the keg shoulder carries.  I think that’s one of the most valuable things I’ve picked up so far.  

* Took a page from Tactical Barbell and turned the weighted vest walk into a “fun run”.  60lb weighted vest burpees definitely keep the heart rate up.  And then got back in the garage and knocked out the burpee chins for a solid finisher.

 Training Log: Entry 3027

AM WORKOUT (0406 wake up via alarm) FASTED

**MESS (Mass Easy/Strength Simple** Workout 22: Mass Made Simple Workout 12

*EASY STRENGTH WORK*

Axle continental and press away/weighted chin

3x3x166

3x3x40

(3) Axle deficit double overhand deadlift

3x3x246+chains

Standing ab wheel

1x10

Reverse hyper

75x240

*MASS MADE SIMPLE WORK*

Complex A (row-clean-front squat-press-squat-good morning)
3x3x145 (1 min rest)

Buffalo bar Squat
10x102
5x142
*55x192* (5 rep PR)

9 mins of assistance work (conan curls, lateral raises, pull aparts and pressdowns)

Breakfast

2 mile walk w/dog

Notes: 

* 

* I wasn’t feeling the strongest this morning, so I kept things on the lighter side for the Easy Strength work, which is pretty awesome when I think of how my “lighter side” work these days is so much heavier than what I started with.  In particular, I focused on really getting that continental moving quickly and without drama.  In general, this program has been absolutely stellar for my pressing, and it might be something I steal in the future irrespective of whatever else I do.  “To press a lot, you must press a lot”.  It still holds true.

* Last night’s carb up meal was rigatoni casserole and some absolutely baller chocolate cookies with mint chips.  The former is a family recipe that my mom passed on to my wife, and that was just awesome, because it filled up my body and my soul.  

* That was just the fuel I needed for that squat set too.  I’m still working up a weight class per the book’s RX.  This WOULD have been 135lbs, but I’ve already met the goal for my weight class if hitting bodyweight (and then some) for 50, so I went with the RX for the next class, which was this weight “to 50”, and I went beyond.  Once again, felt like quitting at rep 10.  It doesn’t get better: I just get better at dealing with the suck.

* The complexes were perfectly dialed in for weight and rest.  

* Glad I got in that assistance work.  I keep forgetting to do it.  

* Going off appetite cues today with a protein sparring modified fast.  Not really hungry.  I reached satiety pretty early in last night’s meal as well.  I am dealing with a minor annoying illness which seems to be causing some fatigue, but no real other symptoms.  It’s been pretty awesome to be able to listen to my body.

PM WORKOUT

5 mile run with the Mrs

 Training Log: Entry 3026

Weekend summary: Tested for brown belt.  2+hours long, felt awesome, did a great board break and ate a lot of mexican food afterwards to celebrate

There's been lots of walking, general activity, and good eating.  Got in this workout this afternoon and it was surprisingly brutal. 

And got a great deal on some pork ribs at Costco

 Training Log: Entry 3025

AM WORKOUT (0407 wake up via alarm) FASTED

**MESS (Mass Easy/Strength Simple)** Workout 22: Mass Made Simple Workout 11

*EASY STRENGTH WORK*

Axle continental and press away/weighted chin superset

3x3x171

3x3x45

(3) Axle Double Overhand Deficit Deadlift

3x3x246+chains

Standing ab wheel

1x10

Reverse hyper

75x235

*MASS MADE SIMPLE WORK*

Complex A (row-clean-press-squat-good morning)

5x145

2x5x135

1 min rest between complexes, many failures on pressing

Buffalo bar squat

10x102

5x112

10x192

212 “to 50”

27+8+7+8 (12 deep breaths between attempts)

Breakfast

Walk w/dog

Notes: 

* Didn’t log it yesterday, but after dinner got in a 4 mile run and 1.5 mile walk with the Mrs.  Totally unplanned, but Chaos is the plan.  Came into this fatigued, but had a solid enough meal the evening before that I was feeling mighty, so the press, chin, deadlift and reverse hyper were strong.  Complexes fell apart.  I am not eating enough in general, and the complexes are where that comes through, because I’m not progressing on them in the manner prescribed.  The clean is ultimately my downfall on these.   There’s actually a weightlifting gym not too far from my home, when life settles down, I might invest in some private lessons to learn the basics of the movement.  OR I may re-run this program using a different complex, or a different implement.  No shortage of avenues for success here.

* Really digging how fast I’m getting on my continentals.  This consistent practice is paying off.

* Major victory on the squat today.  25 was the goal, 27 a bonus, and getting the whole thing done in 1 fewer set a significant win.  Also less time spent feeling sorry for myself between attempts: 12 breaths and get after it.  

* I’m testing for brown belt in Tang Soo Do tomorrow, and demonstrating my “creativity hyung” tonight in class.  I call it “Fight in a phonebooth”: all short range attacks like elbows and knees.  Really, it’s Muay Thai done in a Tang Soo Do dobak.

 Training Log: Entry 3024

AM WORKOUT (0435 wake up via alarm, short night of sleep) FASTED

**MESS** Workout 22: Conditioning

Axle continental and press away/weighted chin superset

3x3x156

3x3x40

(3) Axle double overhand deficit deadlift

3x3x231+chains

Standing ab wheel

1x10

Multiple trips carrying a circus dumbbell while wearing chains

***CONDITIONING***

3 ladders up to 5 of

* CDB goblet squat

* Burpee chin

Accomplished within 15 minutes

BREAKFAST

Walked dog

Notes:

* Got a short night of sleep and woke up pretty exhausted, so made this a REAL “Easy Strength” workout. Tomorrow is MMS day, so be good to come into it a bit more recovered.

* Time is short, maybe more details later.

 Training Log: Entry 3023

AM WORKOUT (0405 wake up via alarm) FASTED

**MESS (Mass-Easy, Strength Simple)** Workout 21: Easy Strength for Fat Loss Day

Axle continental and press away/weighted chin superset

3x3x166

3x3x42.5

(3) Axle double overhand deficit deadlift

3x3x246+chains

Standing ab wheel

1x10

Loaded carry

100lb keg on back+40lb weight vest for several trips

1 mile weighted vest walk

1 mile run (rain started falling, so abandoned the vest)

Conan Curls

Notes:

* Pretty exhausted from my “day off” yesterday.  Knees, in particular, are beat up, most likely from the run.  But in that regard, it was my first time running at this new bodyweight, and that was an interesting experience.  I definitely “felt” lighter, and moved faster.  

* Really focusing on moving quickly on the first 2 movements of the day here, and on the continental and press in particular trying to speed up that continental.  All the practice has really been a boon.  And now, on my “weak days”, I’m still moving good weight.  Halfway through the program and I’m really digging the results.

* The deadlift was similar today.  I think my grip is finally solid enough that I can really maximize the benefit of this approach to pulling.

* The carry was another moment of “lets try THIS out”, since I’m doing everything I can to not repeat the same workout.  Interestingly taxing.  I prefer shoulder vs on the back, but this still achieved something.

* As you can see from all the lightning crashing, it was stormy weather, and I had a suspicion that I wouldn’t be able to walk my dog this morning, and with Tang Soo Do tonight a post dinner walk wasn’t on the agenda, so I settled on making this a “For Fat Loss” day.  Managed a mile walk before the rain started, and since my vest uses iron plates I didn’t wanna rust it out, so I booked it back to the garage, shed the vest and ran out the rest.

* I plan to do a write-up in the near future, but I wanna log this down here: “Easy Strength” is the solution to the shortcoming of “To Valhalla”.  I noted that the latter wasn’t really building my strength, and I was naturally neglecting my direct ab work.  Given that those workouts tended to run 30-40 minutes and Easy Strength is around 20-25 minutes, opening up a “To Valhalla” workout with an Easy Strength workout would allow for a full 60 minutes of work wherein I get in my strength work at the start and my conditioning at the end.  I can definitely foresee a block of that in the future.

 Training Log: Entry 3022

Holy cow days off are the busiest.

Sum

Woke up at 0430, lifted

**MESS** Day 20: Hard Conditioning

Axle Continental and Strict Press/weighted chins

3x3x171

3x3x40

(3) Axle double overhand deficit deadlift

3x3x241+chains

Standing ab wheel

1x10

Carrying kettlebells while wearing chains

*Conditioning*

20 rounds EMOM of burpee chin into burpee 24kg swing into burpee log viper w/150lb log

* Press is moving along well.  Continuing to focus on moving quickly.

Took the kid fishing, then walked dog 1.5 miles while wearing 40lb vest, then a lot of fried chicken (pulled the skin off) and hardboiled eggs at Pizza Ranch for lunch, then tried rollerblading (still got it...kiddo not so much, only managed half an hour before we ran out of fun), smoked pork chops for dinner, 5.5 mile run post dinner, got in my push ups and squats.