Training Log: Entry 3074

AM WORKOUT (0530 wake up via wife's alarm)

55 rounds in 15 minutes of

* 3 prisoner squats

* 2 push ups

*1 chin

Notes:

* Keeping it light and active today. Got in 2 hours of lawn maintenance and a 5.5 mile walk.

 Training Log: Entry 3073

AM WORKOUT (0500 wake up via alarm, sleeping in with day off work)

**JUGGERYOKE** Week 6, Workout 4 (out of sequence)

https://www.youtube.com/watch?v=DqE7cJQxg3U

20 minutes of burpee chins, EMOM do 1 ab wheel rollout
125 burpee chins total

SUPERSET CIRCUIT
5x3 KB hammer curls
5x3 KB skull crushers

BREAKFAST

Long walk w/dog

Notes:

* Just keeping it easy leading up to the comp.  Legs feel like lead from those high rep squats, so this was good for blood flow.  Got in some more walking last night, and got the beef chuck ribs on the smoker now.  Going to have an anabolic lunch for sure.

 Training Log: Entry 3072

AM WORKOUT (0425 wake up via alarm)

**JUGGERYOKE** Week 6, Workout 3 (should be 5, running out of order due to comp)

SUPERSET CIRCUIT (squat-shrug/press)

Buffalo bar squats

15x1x225+chains

Trap Bar Shrugs

8x3x445

24x355

19x355

Axle clean and strict press away

3x8x123

6x123

2x123

Hanging leg raise w/10 lat shrugs

5x5

CONDITIONING

“Cruel and Unusual Burpees”

15 KB throws-5 goblet squats-5 push ups

15-4-4

15-3-3

15-2-2

15-5(lost my mind and forgot what I was doing)-1

22 bodyweight squats

22 push ups

BREAKFAST

Short walk with dog

Notes:

* I went even lighter on the squats than I intended.  Felt something tweak a little in the left glute on a warmup and my mind kept telling me “no” every time I looked at the bar loaded heavier than that, so I cut down to 225+chains and made it the goal to just blitz through the workout.  You can see I start off with EMOM and realized it was slowing me down, so I just went back to back as fast as I could.  I dig how this all shook out.

* The cute name for the conditioning is in reference to Dan John’s “Humane Burpee”, as these were anything BUT that.  I really discovered gold with this KB throw, and it’s now become my hammer of a solution to every problem that looks like a nail.  Mixing it up with the goblet squats and push ups is just awesome as well.  I always forget how tonic goblet squats feel.  Definitely something I need more of in my life.

* Tang Soo Do was a decent workout last night.  “Wildcard Cardio”.  Just a lot of different moving around.  I’ve been neglecting the 300 push ups and squats, and stuff like this helps fulfill that “walk and play” portion.

 Training Log: Entry 3071

AM WORKOUT (0425 wake up via alarm, decent night of sleep)

**JUGGERYOKE** Week 6, Day 2…but Day 3’s Workout (run out of order to support competition schedule): Pulls, Bench and Squats

SUPERSET CIRCUIT (pull-bench)

Trap bar high pulls

6x5x175

Incline Axle Bench

6x5x166

SUPERSET CIRCUIT (bench-abs)

Pause axle bench

6x1x256

Standing ab wheel

3x7

2x6

Buffalo Bar Squat (3 minutes on-1 minute rest-3 minutes on)

1x52

1x38

90 total reps: 4 rep PR from last attempt

BREAKFAST

Walk w/dog

Notes:

* Keeping up with the strategy this week, I dropped the weight on the majority of the exercises and went for dominance.  I want to groove a pattern of success and things feeling easy.  Pulled the high pulls hard and high, moved the incline bench strong, and had minimal rest between.  Cut out the extra stuff (pull aparts primarily) to speed things up.  I DID go up in weight on the pause bench compared to previous, primarily because I got a good thing going there.

* Oh my god that squat set.  I hit several PRs.  I got 36 unbroken reps in the first set, a 1 rep PR there, and 38 on the final set is a 2-3 rep PR, with 90 total reps being a 4 rep PR.  And beyond all that, technique was solid, I felt strong, and it was legit an issue of getting beat by the clock vs anything else, but I could tell my technique was getting a little spotty at the end.  In general, just such a fan of this part of the program: it answers a lot of questions.

* Got some Tang Soo Do tonight.  I’ll be skipping the second session this week because it falls on a Friday, and I don’t want to do anything stupid right before the competition.  I’m also getting Friday off work and possibly Thursday as well, so that will be good.

 Training Log: Entry 3070

AM WORKOUT (0425 "wake up" via alarm: in truth, I was awake for hours, mind just racing)

**JUGGERYOKE** Week 6 (final) Workout 1

Program Deviation: With competition this Saturday, I went back to week 1 weights and made this an EMOM workout to absolutely dominate them.  Shows how far I've come in the program.

30 rounds EMOM (log-squat-dip on odd rounds, chin on even)

Log clean and push press away
10x3x150

Front squat
10x3x185

Dips
5x3x105

Chins
5x3x30

Max log clean and push press in 3 minutes
12 reps

Hanging leg raise+10 lat shrugs
5x5

As many rounds in 4 minutes of 
3 KB throws w/24kb bell
5 squats
5 push ups

8...ish done?  I was gassed.

BREAKFAST

Walk with dog

Notes:

* Was definitely feeling the carb up meal last night.  Couldn't stop sweating. Led to me waking up at 0200 and having my mind race.  Just solving problems.  Thankfully all good things, and I woke up this morning filled out and peeled to the bone.  2 weeks off carbs with a mini-Famine really makes this dramatic.  Gotta love the alchemy that's happening.

* With the comp this weekend, I'm not going to get any stronger in a week, but I can definitely get hurt, so I went back to the original weights and proved how much better I got by crushing it with this EMOM workout.  If I went a little heavier it'd be a real ball-buster.  Good to know for the future.

* Little bit of conditioning at the end was absolutely killer.

* Going for max log reps at the end was a great cap-off as well.  Good to hit that stuff under fatigue.

* Got the day off work, so might get in some more walking/light activity.

 Training Log: Entry 3069

WEEKEND UPDATE

SATURDAY

Lifted twice: once was trap bar 2 mat pull of 8+3+4x405, second was 21-15-9 of 225 trap bar/24kb KB swing/burpee

Wife made a wonderful breakfast, I had 15 chicken wings for lunch, and for dinner I made 5 bone in lamb chops, a 4oz grassfed piedmontese filet mignon and some egg whites

SUNDAY

Here was the training

We actually went out for breakfast.  Chain called "First Watch".  I ordered two different omelets, asked them to hold the veggies and then asked them to cook it in butter instead of oils and they were happy to comply.  I get a little joy when I can find ways to "make it work".  Panda Express all teriyaki chicken for lunch, and dinner was spaghetti with a bison meat sauce (we get some awesome organic one ingredient pasta noodles), garlic bread texas toast and for dessert some "Halfling Oatmeal Sweet Nibblers" from the DnD cookbook with some Fairlife skim milk to dunk and raw local creamed pumpkin spice honey slathered on the cookies for pure decadence.  Great way to carb up.  

Also got in 4 miles of walking that day.

 Training Log: Entry 3068

AM WORKOUT (0420 wake up via alarm, pity party for 8 minutes)

**JUGGERYOKE: CHAOS IS THE PLAN** Week 5, Workout 5

EMOM Buffalo Bar Squat

25 rounds of 1x225+chains

Axle shrugs against strong short bands

6x3 (set every 30 seconds)

2xAMRAP

SUPERSET (press-abs)

Axle clean and strict press away

8x128

7x128

6x128

6+1 push pressx128

Hanging leg raise w/10 lat shrugs

3x5

Breakfast

Walk w/dog

Notes:

* It’s been so long since I’ve done a legit Famine that I forgot about how I tend to lose training motivation toward the end of it, but fully felt it this morning.  I had set my alarm 5 minutes earlier than usual to give myself enough time to get through this day’s training session, because it’s always a bear, but today I just flat out did NOT want to do it.  So I set the alarm 30 minutes later, had a pity party, then made some compromises and did SOMETHING that was similar to what today’s intent was.  I took the weights down, because I’m feeling pretty beat up, and managed to keep the intensity decently strong.  I dig how deep I got on every set of squats while not needing to tap to straps.  Setting up the shrugs was a total clown show: I’m feeling the reduced bodyweight when it comes to trying to get the bands stretched.  VERY happy with the press.  It’s awesome to see that moving in a good direction.

* Had to cut a few things short due to the time compromise, and the fact I got in 10 more sets of squats than usual.  Managed to get the dog walked.  We had a ton of rain last night, but we hit a break in it just in time.

* Mrs comes home today and life returns to normal, to include nutrition.  I’ve already got 2 half racks of pork ribs and some bone-in lamb chops thawing in the fridge in prep for next week.  Going to make the most of the super compensation effect and eat big and well leading up to the comp.  I’m planning on keeping it carnivore DURING the comp as well, vs my typical carb binge strategy.  I feel like I’m a bit too adapted at this point to try to introduce different foods for performance.  I’m sure after the comp I’ll be feeling the need to eat big, but even then, I might celebrate with some carnivore feast and save the carbs for Sunday.

 Training Log: Entry 3067

AM WORKOUT (0424 natural wake up)

**JUGGERYOKE** Week 5, Workout 4: Arms

GIANT SET CIRCUIT (crush-curl-abs/pull apart)

Grenade ball chain skullcrushers

10x10

Grenade ball chain reverse curls

10x10

Hanging leg raise w/10 lat shrugs

5xAMRAP

Band pull aparts

5x20

Poundstone curls

100xAxle

CONDITIONING

20 Tabata rounds of burpee into 24kg KB throw w/squats on odd round rest and push ups on even

Half mile walk

BREAKFAST

Walk with dog

Notes:

* I’ve once again grown bored with arm work and had to work a gimmick in, but a big part of that was that I just wasn’t getting much pump out of the skull crushers.  The chain grenade balls allowed for a better ROM for me.  It also seemed to be quicker execution. 

* Poundstones are not RX, but a great way to round out the day.

* That conditioning workout was effective.  Jumping to and from locations adds a nice bit of suck.

* The mini-famine has definitely achieved it's goals.  I saw myself in the mirror yesterday and I had achieved that level of leanness and definition that typically comes the day after a carb-up AFTER my 2 week famine.  I've really grown pretty talented at this nutritional manipulation.

 Training Log: Entry 3066

AM WORKOUT (0425 wake up via alarm)

**JUGGERYOKE** Week 5, Workout 3: Pull, bench and squat

GIANT SET CIRCUIT (pull-bench-pull)

Trap bar high pulls

6x5x195

Axle incline bench

6x5x176

Band pull aparts (front and overhead)

6x10

GIANT SET CIRCUIT (pause bench-abs-raise)

Axle pause bench

6x1x246

Standing ab wheel

1x7

4x6

Full ROM plate lateral raise

5x8x10lbs

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

1x50

1x36

**3 rep PR on total reps**

OFF CAMERA

Tabata push ups w/2 KB throws during the 10 second rest (86 push ups total)

Breakfast

Walk w/dog

Notes:

* Another instance of feeling beat coming in and crushing the workout.  Knee is really trending well, and I’m able to be much more explosive on those high pulls.  Incline bench felt very strong today.  Pause bench was solid.  In general, my horizontal pressing is really taking off.  Part of that could be the program, and part could be that I went without doing it through all of Easy Strength that I got to do some of that “softening up” that John McCallum and other spoke of.

* So pleased with that squat set.  Along with getting a rep total PR, I got 35 reps done in the first round before having to pause.  This timed squat is probably the highlight of the program.  Along with driving a growth response, it’s definitely “strongman friendly’ as far as prepping for events goes.  Derek Poundstone has spoken about this sort of lactic threshold/pain tolerance training, and it’s really been transformative for me.  When I factor in that I’m dropping bodyweight while this is happening, that’s pretty awesome.  My left hip was a little buggy these past few days, so I wasn’t anticipating a 3 rep PR, but I kept digging and it showed up.

* Conditioning at the end was just ad hoc.  Trying to fit in the daily push ups, but didn’t see a need for even MORE squatting.

* Didn’t log yesterday that I had Tang Soo Do.  My kid got a stripe on their belt and will be able to test for the next rank in November, so that’s exciting.  With the Mrs out of town, I got paired with our instructor for one-steps, so I got to get some one-on-one instruction, which was pretty cool.  I’ve also been getting in some evening walks with the kiddo when possible: just not logging.

 Training Log: Entry 3065

AM WORKOUT (0420 natural wake up)

**JUGGERYOKE** Week 5, Workout 2

20 minutes of burpee chins, EMOM do 1 ab wheel rollout

116 burpee chins total

GIANT SET CIRCUIT (curls-crushers-abs)

KB hammer curls

5x3x35

Skullcrushers

5x3x110

Hanging leg raise w/10 lat shrugs

5x5

Walk with dog BEFORE breakfast

Notes:

* Schedule is going to be tight these next few days, so cutting stuff where I can, re-arranging where possible, and shaving off time here and there.

* Was moving slow on the burpee chins.  Combination of getting a little beat up yesterday (pulled something on my left glute during a warm-up of all things) and most likely the Famine eating.  

* Hammer curls were really stressing the right bicep well today.

* Got in the walk with the dog before breakfast so I could get to work a little earlier.  

* Weighed in at 166.2 this morning, so really, not much need for a famine at this point.  I’m primarily doing it so that, when I bring in the high volume of food again, I’ll experienced improved nutrient uptake, but I’m absolutely peeled as far as bodyfat goes, just flat.  

* Got full video that is currently uploading.  Will post later.

 Training Log: Entry 3064

AM WORKOUT (0425 wake up via alarm, sleep seeking)

**JUGGERYOKE** Week 5, Workout 1: Log and Front Squats

GIANT SET CIRCUIT (log-squat-shoulders)

Log clean and push press away

6x3x170 (3 reps anyway I could get them)

4x3x165

Front squats

10x3x220 (re-racks toward the end due to bar slipping rather than strength failing)

Band pull aparts

5x20

Lateral raises

4 sets

GIANT SET CIRCUIT (dip-chin-abs)

Weighted dips

5x3x117.5

Weighted chins

5x3x37.5

Hanging leg raise+10 lat shrugs

4x5

Breakfast

Walk w/dog

Notes:

* With no carb-up yesterday, I came into the morning feeling fatigued as hell, but once I started hitting work sets things clicked along well and I was strong.  That very first set of log press was outstanding, and I had zero blackout issues.  Timing was the biggest barrier to success, but my knee is holding out well.  Kept having the bar slip on the front squats.  I used an actual rack position for the warm-ups, and though I could manage it, it was beating up my connective tissue a bit too much.  Something to strive for.

* Shaved a set of abs and lateral raises due to time.  I slept an extra 20 minutes.  If I’m seeking sleep, I’m embracing it.

* Those dips continue to move in an outstanding direction.  I’ll have to make sure they’re still a regular feature in my training.

 Training Log: Entry 3063

SATURDAY

Pulled this competely cold this morning. Loaded it the night before, walked in and pulled

In turn, I misloaded it last night and had 20lbs heavier than last week. 5+2+3x425 off 3 mats

SUNDAY

Gonna do a quick sum-up, as it's already late.

Mrs. is away until Friday on a business trip.  Got up and did that 10 minute conditioning circuit (3 prisoner squats, 2 push ups, 1 chin) for 33 rounds.  

Then my Valkyrie made me an amazing breakfast before I took the dog for a quick walk, we got on the road and I dropped her off at the airport.

Took the kiddo on a Costco run.  Had lunch there.  My kid had a slice of cheese pizza, I no joke ate off a rotisserie chicken.  Since they tend to baste those things in a lot of seasonings, I pulled off all the skin, and then ate all the dark meat (2 thighs, 2 wings, and 2 drumsticks) and brought home the white meat for this upcoming famine.  Costco hack: ask for 2 extra plates when you get your foodcourt item, so you can put the chicken you're going to eat on one plate and then pour out all the rotisserie juice/skin onto another to throw away, leaving behind the chicken carcass with the white meat to bring home.

Came home, mowed the lawn/did yardwork for about 80 minutes, then went straight into that keg/stone conditioning workout

, then took the kiddo for a 2+ mile walk before coming home and watching the Cowboys win again. During the game, I smoked the t-bone and the biggest beef liver I'd ever seen in my life along with some spare pieces of bacon.  Did 220 for 45 minutes for the liver, around an hour for the steak and 30 minutes for the bacon.  After smoking the steak, I threw it on my grill for 4 minutes per side with a little spray duckfat.  It was a little TOO done for my barbaric liking, more on the medium side vs medium rare/rare, but it was absolutely delicious.  I ate it off the bone, and the rest of my meal with my hands, because I earned that right.

Since Mrs is gone and I have no lunch obligations, gonna use this as a "high compliance" week as far as Velocity Diet/Famine week goes, and have protein powder for lunches.  I have skipped my carb-up for the week, as, once again, I had no social reason to do it and I wasn't going to make poison for myself to eat when I could have a 28oz t-bone instead.  Amazingly, I was still hungry after it was gone, which is most likely a positive sign for just how on fire my system is.  This famine is going to prime it hard.  I'm planning on only running it for 5 days vs 14, since I do have a competition coming up in 13 days (which I have done no training for, because Chaos is the Plan) and then will go from there.

 Training Log: Entry 3062

AM WORKOUT (0405 wake up via alarm)

**JUGGERYOKE** Week 4, Workout 5: Squats and Shrugs

GIANT SETS (Squats-shrugs/press-pull/abs)

Buffalo Bar Squat to straps

15x1x285

Trap Bar Shrugs

8x3x455

2xAMRAPx365 (17,14)

Axle clean and strict press away

4x7

1x4 (getting those missing reps from 4x8)

Band pull aparts (alternating between to the front and overhead)

10x20

Hanging leg raise w/10 lat shrugs

5x5

CONDITIONING

Tabata short distance keg carries w/KB throws on the 10 second rest

Breakfast

Walk w/dog

Notes: 

* This is the day I “dread” in the program, because it beats the holy hell out of you the whole time.  Heavy squats and heavy shrugs are brutal.  I kept the squat weight the same as last week, but that was 10 sets vs the 15 for today, so I felt like it was the right call and still a form of progression.   I felt a few crackles and pops in the right knee around set 10, but it’s otherwise moving in a good direction and was up to the task for today.  Getting under that bar 15 times is good practice for set up.  Shrug ROM seems to improve through the workout, most likely as my upper back loosens up.  

* Appreciate how strong my pressing is getting with this protocol.  I imagine that benching day is actually a contributor there, bringing up weak areas.  

* Did a repeat of yesterday’s conditioning workout and got it on video.  It’s really just amazingly awful.

* Came into this feeling pretty beat up and flat.  Once again, with the carb loaded up there is a bit of a wave to ride in the training, and by the end of the week I’m feeling the flatness.  If I was truly interested in max performance, I’d probably do a mid-week bump up…or if I really REALLY wanted max performance I’d just always be loaded up on carbs.  But as far as what fits me best: once a week has been working.

* Hit a sleeping PR, only waking up once in the middle of the night (good time for wake ‘n shake), and then once 10 minutes before my alarm went off.  Sleep quality and quantity have really turned a corner, which has me consuming less caffeine, which, in turn, has me sleeping better.  Great positive feedback loop.  Going a bit further into the realm of TMI, I’ve adjusted my bowel schedule and no longer need to dedicate time pre-training to that.  One of the biggest positive qualities of this dietary change has been digestion.  When I was running Super Squats last year around this time, I had somewhere like 6 movements a day, and it was always a painful world ending experience.  These days, it tends to be 1 a day, and not nearly as traumatic.  Feeling good feels good.

* Tang Soo Do tonight, wild saturaday ahead, and then the Mrs departs for 6 days and it’s just me and the kiddo.  Mrs. is gonna make the kid a big casserole to eat off of all week while I’m gone, which is clutch.  I’m thinking of doing a Famine week to make my life a little easier, and it times out exactly right with my 4 weeks on/2 weeks off protocol.  Dinners will still be solid food meals to share that experience with my kid, but otherwise gonna be a lot of egg whites and lean meats.

 Training Log: Entry 3061

AM WORKOUT (0425 wake up via alarm)

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

GIANT SET (crush-curl-ab/pull): performed as a circuit

Axle skullcrushers against monster miniband

10x10x58lbs

Axle reverse curls

10x10x58

Hanging leg raise w/10 lat shrugs

5x5

Monster miniband pull aparts

5x10

Poundstone curls

100xAxle

(OFF CAMERA)

Tabata interval short distance keg pick up/carries w/KB throws on the 10 second rest interval

Walk

Breakfast

Walk w/dog

Notes:

* @TrainForPain ‘s favorite day of the program, haha.  Gotta dig my X-men headband.

* Made an effort to hang my head off the bench on the skullcrushers when possible to really increase the ROM.  I caught myself raising my head to meet the axle, which kinda defeats the purpose.  Trying hard to keep my elbows in place on both movements and make the arms the real driver.

* Getting a slightly better pump on this.  Part of me imagines the issue I run into is it’s day 4, which means I’m pretty far away from the last time I had any carbs.  But I’d honestly rather have this day be the dud vs the others.  In general I think Jamie really structured this program well.

* Poundstone curls are not prescribed, but hitting them after 10x10 axle reverse curls is absolutely incredible.  I might finish out with some band pushdowns next time too to get that tricep pump.

* That conditioning workout I came up with was outstanding.  The last time I did the short distance keg carries with the burpee chin it didn’t quite hit right, but this one was brutal inside of 4 minutes, and afterwards I did the Dan John thing and just put the bell down and walked out the door.  Trying to just get in the walking where I can in my schedule.

* On that note, got in a little walk/run with the family last night as well.

 Training Log: Entry 3060

AM WORKOUT (0405 wake up via alarm)

**JUGGERYOKE** Week 4, Workout 3: High Pulls, Bench and Squat

GIANT SET: Pull-bench-pull (performed in a circuit)

Trap Bar High Pulls

6x5x170

Axle incline bench

6x5x171

Band pull aparts

5x20

GIANT SET: Bench-abs-raise

Axle pause bench press

6x1x241

Standing ab wheel

5x6

Lateral raises

3x8x20

2x10x10 (full ROM)

Buffalo Bar Squats (3 min on/1 min rest/3 min on)

1x49

1x39 (4 rep PR from previous best)

1 mile walk

Breakfast

Walk with dog

Notes:

* Knee is feeling solid.  Achy, a touch wobbly, but very performance ready and capable.  I was actually pretty shocked when the timer ran out on the first set of squats and I was only at 49, as I felt like I was moving even quicker than my previous attempt.  The PR on the second set was a good compensation.  But on that note, I do imagine squat style played a role in it, as my heels are practically touching at this point.  I keep bringing the stance in closer and closer to see what happens.  It’s been nice playing around and developing strength at new angles, especially going beltless through it all.  This program has been good for lesson learning and getting out of my comfort zone.

* The flat bench work is really coming along.  Those and my dips.  This program has been pretty solid for my horizontal pressing, although I also wasn’t doing ANY of that for the 6 weeks I was doing Easy Strength, so perhaps that plays a role.

* The improved knee health also allowed me to be a bit more explosive and consistent with the high pulls.  

* Schedule remains nutty, so getting in walks where I can.

* I’m on a 5 day streak of no coffee or energy drinks.  I’ve honestly just plain lost my taste for them.  They don’t sound appealing any more.  Observing no decline in capabilities: I imagine my tolerance was so high they weren’t “working” any more.  But also no withdraw symptoms either.  Really think I’ve just hit another cornerstone in healing.

* Had a repeat experience last night: I had a little bit of Oiko’s “Triple Zero” greek yogurt, which I consider in the realm of “dirty carnivore”, as it’s mostly good, animal based stuff but still has a little bit of trickery in it.  Both times I’ve had it, within minutes, I start sweating profusely, much like when I’d overdo carbs on a cheat meal.  There’s only 5g of carbs in one of these, and I had like a 3rd of a container, so I can’t imagine it’s a carbohydrate response, but SOMETHING in my body receives this and starts triggering the metabolic rate.  Interesting data point.

Huge piedmontese haul.  This was half of it

 Training Log: Entry 3059

AM WORKOUT (0415 wake up via alarm)

**JUGGERYOKE** Week 4, Workout 2

20 minutes of burpee chins, EMOM do 1 standing ab wheel

125 Burpee chins total (4 rep PR)

GIANT SETS: curl-crush-abs: run as a circuit

KB hammer curls

5x3x32.5

Skullcrushers

5x3x115

Hanging leg raise w/10 lat shrugs

5x3

1.5 mile brisk walk

BREAKFAST

Walk w/dog

Notes:

* Not quite as beat up coming into this one, and I was pretty amazed with that rep PR on the burpee chins.  I’m getting into better shape, and I’m seeing the benefits of the carb load.  Just from the video thumbnail I can see how much more defined I look, and I noticed it last night.  I’m thinking my 3 day PSMIF (Protein Sparing Modified Intermittent Fasting) protocol last week achieved a sort of “mini-famine” effect when paired with 2 weeks of missed carb ups.  Feels like I hit the reset button without having to do a full 2 week approach.  That might be something to think about in the future.  Still fun to play around with nutrition.  

* My schedule is a little nutty today, so I got in walks where I could.

 Training Log: Entry 3058

AM WORKOUT (0405 wake up via alarm)

**JUGGERYOKE** Week 4, Workout 1: Log and Front Squats

GIANT SET (log-squat-pull)

Log clean once and push press away 

5x3x170

5x3x165 

* 3 reps per set total, often broken up.  I got 2 reps on the 9th set and did 4 on the 10th to compensate

Front squat

10x3x215

Band pull aparts

10x10

GIANT SET (dip-chin-abs)

Weighted dips

5x3x115

Weighted chins

5x3x35

Hanging leg raise w/10 lat shrugs

5x5

Notes:

* Overall I am satisfied with how this went.  I was able to push hard and get in a lot of heavy reps.  I was primarily struggling with balance issues with the log: I’d clean too hard and fall backward, or not enough and press off the belly and have the log too far forward.  Ultimately, I’m a little gunshy since I borked by knee on the log cleans 2 weeks ago and I’m still feeling the effects of it.  I’m wearing heavier knee sleeves on this workout to keep the compression, and that goes a long way.  The front squats themselves are solid, but the bar is sliding off my right shoulder due to the imbalances there.  Wearing a shirt to get something a little grippy on the contact point.

* Got in my carb-up meal last night after 2 weeks without.  Rigatoni-based cheesy pasta dish with some garlic texas toast and then some homemade peanut butter cookies with some other goodies mixed in and a mug of fairlife skim milk.  Prior to that was my typical awesome breakfast and not QUITE eating like an a-hole at the pizza buffet, carnivore style.  They actually had a brunch option there, so I got another big helping of scrambled eggs, some burnt bacon, and then the toppings of several cheesy pizzas.  I stopped before being totally stuffed, and this combination all worked out well this morning where I came in feeling strong and not sick, bloated or toxic.  It’s been pretty awesome finding out what works best for me.  Carbs from GOOD sources go a long way.  We use quality ingredients at home, vs the sugary chemical laden junk I was loading up on before.  And I’m seeing the positives of the carb-up as well: already looking fuller and more vascular.  I was SUPER flat before.  Cool to see all the nutrition manipulation workout.

 Training Log: Entry 3057

Typical crazy weekend.  Slept until 0730, got in about 150 squats and push ups, had a fantastic breakfast of a "Noah's Ark Omelet" and some more meat, got in this workout before heading out for the day

 

That's 4 mats high, 405 for 10+5+5

Here's breakfast 

“Noah’s Ark Omelet”

Bison, Chicken and Venison with goat cheese and grassfed cow ghee

More animals: chicken sausage and patty, pork bacon, more goat cheese on the side.  Topped the whole thing with grassfed sour cream

Walked around a pumpkin patch all day which is really like an amusement park around here.  Got my turkey leg

And ribs and brisket for dinner

Then a 2 mile evening walk with the family.  Just a great day.

 Training Log: Entry 3056

AM WORKOUT (0417 natural wake up) 

**JUGGERYOKE** Week 3, Workout 3 (4 day variant): Squats and rows

Buffalo Bar Squats to straps

10x1x285

Trap Bar Pendlay Row (done between sets of squats)

5x3x245

Axle clean and strict press away (done between sets of squats)

4x8x128 (final rep done as a push press)

Hanging leg raise+10 lat shrugs (done as a giant set with rows or presses)

5xAMRAP

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

**53x135 (6 rep PR)**

35x135 

88 total: 6 rep PR from last week

Poundstone Curls

100xAxle

60 push ups

30 band pull aparts

Breakfast

Walk with dog (no weight vest)

Notes:

* An outstanding training day, especially given the sheer exhaustion I overcame through it.  Hitting that crazy squat set at the end after 10 hard singles was phenomenal.  Right knee continues to trend in the right direction, but is still a little achy. 

* Pendlays were a touch too heavy, but this is a one-off anyway.  

* Pleased with the presses.  Moved quick and felt strong.  

* I went without the vest on the walk because I was feeling absolutely annihilated. 

* Everything after the squats is “off program”, but it was good to get those Poundstones in.  

* Will have some Tang Soo Do later tonight.

 Training Log: Entry 3055

AM WORKOUT (0425 Wake up via alarm)

**JUGGERYOKE** Week 3, Workout 2 (4 day variant this week)

SUPERSET (pull-bench): done as a circuit

Trap bar high pull

6x5x175

Axle incline bench

6x5x165

GIANT SET (dip-bench-abs/neck): run like a circuit

Weighted dips

10x3x112.5

Axle bench press

6x1x236

2xAMRAPx166

Standing ab wheel

3x6

2x5

Neck work

Various

80 squats in 60 seconds

62 push ups in 60 seconds

BREAKFAST

Walk w/dog while wearing 40lb vest

Notes:

* Barely got it all in on time today.  Allowed myself an extra 20 minutes of sleep.  When I seek sleep, I give it to myself.  It’s good behavior.

* The cleansing day yesterday did it’s trick.  I weighed in at 167.2 this morning, and that was WITHOUT the usual amount of sweating I undergo from the training.  You can tell it’s actually cooled down a touch because I can wear a shirt while I train again.  Back to anatomy chart levels of definition.  Yes, this is supposed to be the “feast” phase of the nutrition, but with family visits and life happening over the summer, I’m actually starting to learn how to intelligently approach maintenance with my nutritional approach.  The protein sparring modified fast is such an effective tool, as is walking, and phasic nutrition can extend for weeks or be contained WITHIN a week as needed.  All that said, I was feeling pretty beat down DURING the session today, and can feel the lack of carbs over the weeks.  

* I am pleased with how the high pulls moved toward the end.  Explosiveness is always a struggle, but I’m finding better ways to get to it.

* REALLY dig the 10x3 dips on the 4 day approach.  Throwing them in right before bench singles was a significant gut check.  In general, this is a pretty solid training day Jamie has laid out.

 Training Log: Entry 3054

AM WORKOUT (0515 wake up via alarm)

**JUGGERYOKE** 4 Day Variant (just for this week) Week 3, Day 1: Squats and Presses

Chins

2x3x35lbs

8x3x30lbs

Odd sets superset w/KB hammer curls

Even sets superset w/hanging leg raise+10 lat shrugs

AM WORKOUT PART II (1030)

Log clean and push press away/front squat superset

2x2x170

8x3x165

10x3x205

Barbell skullcrusher

5x3x100

PM

5.65 mile walk

Notes:

* Dropped my folks off at the airport today, so got in some training first thing and then training after that, went and saw the Mrs for lunch and got in a walk.  Also made today a protein sparring modified fasting day too, making it a full reset from this time of eating well (still carnivore, just big) and training lightly.  A walk vs intense conditioning was just what the doctor ordered.  I had to use the heavier knee sleeves today just to keep things locked down and secured.

* I'm using the 3-4 Day variant of the program since I lost 2 days of training this week.  Happy Jamie has that as an option.  Come Monday next week, I'll be back on track.

* Had to drop weights in a few spots to compensate for how fast I was moving.

* Haven't had a carb up in 2 weeks and it's showing.  I am totally flattened out.   We MAY have an opportunity to make it happen this week now that schedules aren't as explosive.

* Haven't been doing the best staying on top of my daily push ups and squats.  I'm getting in SOME, but not always all.

* We switched to Tang Soo Do on Tuesdays and Fridays, and last night's class was a killer workout.

 Training Log: Entry 3053

Life gets back to normal soon.  Still getting in good training and eating

 Training Log: Entry 3052

Two days worth of info. Family is in town and I'm being active and eating well, but logging/training is low priority.

SATURDAY

SUNDAY

Got in an hour walk today where I did a set of 10 prisoner squats every block, came home and knocked out 100 push ups, and got this hellacious workout done earlier today

10 min tabata intervals, doing full ROM swing w/24kg bell during the 20s and burpee chins during the 10s

 Training Log: Entry 3051

AM WORKOUT (0422 natural wake up)

**JUGGERYOKE** Week 2, Workout 6: Squats and Shrugs

https://youtu.be/NAYfu4X09lE

GIANT SETS (squats-shrugs then presses-pull aparts then abs)

Buffalo Bar Squats
15x1x225+chains

Trap bar shrugs 
8x3x445
3xAMRAPx355

Pull aparts
6x20 in front of body
5x20 overhead

Axle clean and strict press away
3x8x123
1x7+1 push pressx123

Hanging leg raise w/10 lat shrugs
5xAMRAP

BREAKFAST

Walk w/dog while wearing 40lb vest

Notes:

* I woke up feeling completely nuked.  My legs are sore.   I haven't felt that feeling in a while.  Those 3 minute squat sets are legit.  Right knee is touch and go but ultimately trending in the right direction, so for the sake of keeping it that way I reduced bar weight today and went with chains to keep things lighter in the most vulnerable spot of the lift.  Went for mega depth to keep the challenge high.  It timed out well: by set 15, I'd had enough.  Next week I can look to up the bar weight, and from there I might just keep bouncing between the two protocols. 

* Kept shrug weight the same as last week and focused on rep quality.  

* Much better day of axle pressing. Really tried to focus on moving things quickly.

* I've got the next 6 days off work.  Hoping this means more sleeping and walking.

PM UPDATE

Got in a 1.5 mile walk after lunch and a 3 mile walk with the Mrs later, followed by a really good sparring match with her at TSD.

But the most important thing is I had ribs for lunch AND dinner tonight.

Lunch

Dinner