Training Log: Entry 3145

Feast and Franmine yesterday.  Had a wonderful Christmas, got in some squats and push ups and ran a quick Fran workout and some KB work for 10 minutes when I had some downtime, and did 5 mins of burpee chins while cleaning up wrapping paper.

Today is a travel day.  Flying to Galveston to port out of my cruise.  Fully intend to take in some Texas BBQ upon my arrival,

BUT, because I am an absolute psychopath, I woke up and, first thing this morning, did 85x185lb buffalo bar squats

That's a 7 rep PR there.  MUCH closer to my limit than 77.  I figured: since I'll be away from heavy training for the next week, I may as well get in something ridiculous beforehand.

I may be able to check in here and there, but otherwise, happy new years folks!

 Training Log: Entry 3144

Life is gonna be wild for the next 2 weeks.  All great stuff.  Family, feasting, healing.

Slept in, 50 push ups and squats, great breakfast, a workout of 5 minutes of 50lb weighted vest burpees and a walk with the wolf, chores, delicious lunch, and then this awesomely inspired workout

**CHAOS IS THE PLAN: THE CIMMERIAN CHRONICLE** Week 9, Workout 5: "War of the Amazons"

Alternate between Grace and Fran with EMOMs.  Go until both WODs are finished.  This is just AWESOME, because switching each minute keeps you far more honest for the sake of intensity.  And I could blend even more WODs into this.  I got this done within 16 rounds.

Family came into town, went out to Culver's for dinner, they accidentally put too much swiss cheese on my 5 burger patties, which is a mistake I didn't feel like correcting.  Let's hear it for the feast!

Tomorrow we feast even more, because we do up Christmas Eve big so we can do leftovers on Christmas day so that no one has to cook.  It's brilliant. 

 Training Log: Entry 3143

Today was an awesome day.  Had the day off work, slept in until the Mrs alarm went off, got in 100 push ups and 100 prisoner squats, took the wolf for a 3 mile walk, did this workout

14x260+chains breathing squats
Rest 5 minutes
40x225 breathing squats w/pull overs

I was fasting since I woke up, because after this I took my kid to Texas de Brazil and we ate steak, chicken and pork for 90 solid minutes

After that, I came home and did a 4+ mile walk to help digest, and then an awesome Tang Soo Do class.  1 BIG meal today and that's it.  I'm still satiated.  This is a helluva wake to kick off the feast!

Talking about that workout for a second: I am TOAST!  With a 3 week famine and all the hard training, my lower back tapped out on the first set of squats.  I still wanted to do SOMETHING anabolic before I ate so much meat, and was very pleased to find those 40 squats hiding inside of me.  No pressing overhead today: I'm really burnt out on training, just in time for my cruise coming up.  Be an awesome deload, and I'll be ready to attack from there.  I'll still sneak in SOME workouts between then and my return, but right now it's about family, feasting and living.

 Training Log: Entry 3142

AM WORKOUT (0425 wake up via alarm)

**CHAOS IS THE PLAN: THE CIMMERIAN CHRONICLE** Week 9, Workout 4 “Aesir Prisoner & Spartan Conscript”

50 minute workout

EMOM, do 3 Viking thrusters w/95lbs on axle, then 6 prisoner squats and 6 push ups 

*10% corollary*

20 standing wheels of pain

50 pull aparts

50 lateral raises w/2.5lbs, 50 with empty hands

BREAKFAST

Walk with wolf (no vest)

Notes:

* Felt some quad soreness this morning upon waking, but nothing like I’d expect after the squat effort yesterday.  I’m going to attribute that primarily to nutrition and all the daily squats.  It’s really been pretty incredible: my ability to recover.  Hell, I’m putting weight over my head at LEAST 5 days a week, and often 7 days a week, and my shoulders are doing just fine.  My right shoulder is a little clicky these days, but I attribute that more toward dorking it up a touch on my grappling competition, which I went to with zero deload and just called it a training day.  This has been a fantastic GPP protocol, because I am absolutely ready for anything.  All that said, I DO think I’m going down with a slight cold.  Just got that general crummy feeling.

* I genuinely despise thrusters, which is why I did them.  I could see myself avoiding them in all of my workouts.  Viking/landmine thrusters are at least a good compromise, as they can allow for some fatigue/slop without disastrous outcomes, however cleaning the handle into place is make or break.

* This is like Kalsu flipped upside down: open with thrusters, then do bodyweight work.  I went with prisoner squats and push ups so I could sneak in my daily totals.  That originally wasn’t the plan (because Chaos is), but after the first round I realized that if I went for 6 reps instead of 5 and pushed for 50 rounds I could make it happen.  So 150 thrusters and 300 squats and push ups…the day after 77x185.  F- -k I am so stupid.

* Story behind the name: Our Cimmerian once again finds himself under lock and key with the Aesir, but in their battle with the Spartans he finds freedom, so long as he swears a new loyalty and endures their rigorous training. So keep form on those push ups!

Another way I'm real stupid is I found ANOTHER burger challenge in town that I'm seriously contemplating...

Only 30 minutes to eat this, vs 45.  But it doesn't have any onions, compared to that last beast.  Also no fried eggs, bacon or peanut butter.  But it DOES have a lot more bread.  I already have a strategy in my head...but I also told my Valkrie I was retired after that last one...

 Training Log: Entry 3141

AM WORKOUT (0545 wake up via Valkyrie's alarm)

**77**x185lb Buffalo Bar Squats

No breakfast, extend fast, stumble inside, leash up wolf, throw on 50lb vest and stagger through the streets for 2 miles

Notes:

* Got the day off work, and this was all I wanted to do.  Cody Lefever (GZCL) very recently accomplished 185 for 76 reps, so I had that in my head.  At around rep 15 I realized that wasn't going to happen.  At rep 30 I knew I wasn't even halfway there.  At rep 50 I was at peace with getting 60 reps.  At rep 67 all I could think was "glorp, haffle-flop".  After rep 77, the floor felt quite cool and a nap sounded lovely.

* Dig the depth on these.  NONE of them felt good.  Typically rep 7 is where things start clicking with breathing squats.  It never happened here.

* Went with the Dan John playbook and went for my walk right afterwards.  THAT was an experience with the weight vest on.

* I have the axle loaded for some deadlifts later today, and maybe I'll do some overhead stuff as well, but right now Chaos remains the plan and the results of that plan are on display.  I'm 170lbs, so this was 15lbs over bodyweight for 77 reps, and in truth I didn't find my limit there, but I had a goal and I met it.  "Where you are now you can't even imagine what the bottom will be like". 

* I was crowned my Dojang's "Sparring Champion" for the month of Dec, the same month I won my grappling competition, which I feel serves as proof that I am lethal on my feet and on the floor...which is how that squat set went.

PM WORKOUT (1500)

**CHAOS IS THE PLAN: THE CIMMERIAN CHRONICLE** Week 9, Day 3

Axle deadlifts w/12 breath rest pause

6+3+3x406

Klokov Presses

100xAxle

Poundstone curls

100xAxle

50 pull aparts

Notes:

* That's a rep GAINED from the start of the cycle, and let's keep in mind that earlier this morning I squatted 185 for 77 reps AND I am in a famine phase where I had a 13 hour fast prior to this.  Holy cow this protocol is downright magic.

* That said, I was totally done once those pulls were over...and yet what I picked afterwards was downright horrible.  Ya'll need to give that one a spin.  100 reps of Klokov presses will light your shoulders on fire.  And, of course, poundstones afterwards, because it's a high rep kind of day.

 Training Log: Entry 3140

AM WORKOUT (0425 wake up via alarm)

**CHAOS IS THE PLAN: THE CIMMERIAN CHRONICLE** Week 9, Workout 2 “Noble Savage”

Log Viper Kalsu

135lb log

100 reps, but EMOM do 5 burpees

Done in 44 rounds

15 minutes of assistance work (3x10 standing wheel of pain, 50 pull aparts, 25 conan curls/25 pushdowns, lateral raise dropset)

Breakfast

Walk with wolf (no vest)

Notes:

* Went to sleep wanting to do this workout and woke up wanting to do it.  That’s an outstanding sign.  This is like “catfish week”, which might actually be how I approach the deload on “Chaos is the Plan: The Plan”.   Shaking things up has been refreshing, and it’s hitting at the point in the program where I was experiencing the most significant degree of burnout.  Along with that, I got this workout done in about the same time as I usually do, and that’s at a bodyweight of 20-25lbs lower than before.  That’s just plain stellar.  And upon reflection, I realize that all my training up to this point has basically turned me into a “Kalsu machine”.  I’ve mastered taking things off the floor and putting them over my head, my conditioning is top notch, but the dirty little secret is that all those breathing squats have significantly improved/maintained my mobility.  That was a total gamechanger for how Kalsu ran, as every attempt prior to this would absolutely murder my lower back, because I couldn’t get into a low lap position for the log, so I’d end up back extending it into place vs cleaning.  Being able to hit that low set up with every single rep kept the back pain to a minimum, allowed me to maximize the input from my legs, and, in turn, made it so I didn’t have any “empty rounds” on Kalsu.  Previous attempts would have at least 1 round where I did only burpees, but here every round had at least ONE viper press, and really, the only reason I had a single round (rep 86 IIRC) was I went too fast with the log and sent it behind my head, so I had to drop the rep and regroup.  In general, I felt the best after this Kalsu than I did after any other one in the past, which is awesome AND a slight amount of a letdown, as I wanted to be completely floored when this was over, haha.

* I am proud of myself for hitting up the ab wheel as part of my assistance.  In the past, abs were the first thing I’d neglect when left to my own devices.  I’m still bad about training my calves, but little steps.  I also included an ab wheel plank at the end, which I really dig.

* Went without the vest this morning.  It was 26 degrees with strong winds, and I wanted to get my wolf back inside quickly.  She’s 13: she’s earned pampering.  Her and I get “meat treats” at the end of our walks.  For her, it’s leftovers, and for me it’s liver.

* Tang Soo Do tonight.  We should find out who is the sparring champion of the Dojang.  I didn’t give up any points last week, but I didn’t have a great deal of competition.

* I’m going for a famine until Friday this week, which will be 3 workweeks of famine.  I’m super lean again, which isn’t the goal but is a good indication of the success of the method.  In terms of physique impact of “Chaos is the Plan: The Plan”, my upperbody has definitely gained some mass and I’m filling out my t-shirt sleeves again.  What’s unique, and I should have anticipated it, is how much my obliques filled out while I still got lean.  Where my pants sit has gotten so lean that my size 30” jeans are sliding off of me, but my waist proper has thickened up, which gives me an interesting look where I have veins on my abs and obliques while being blocky.  Very unique combination of lean and thick.  Legs are pretty thick with “only 3 sets” of  squats per week, but there’s something to be said about all the burpees and the prisoner squats, along with thrusters when they happen.  I DO still feel like I should get in some more GHRs and reverse hypers on my next training cycles.  There’s a reason I used to include those in my daily work.  I SHOULD also do some rows, but man, I’m so terrible about doing them.  That is the reason I bought a rower: to get in more rowing.  But pretty much any time I COULD do some rowing, I do something else.

 Training Log: Entry 3139

AM WORKOUT (0545 wake up via Valkyrie's alarm.  Had the day off work)

**CHAOS IS THE PLAN: THE CIMMERIAN CHRONICLE** Week 9, Day 1 "Paradise Lost"

20 minute limit

Axle Grace 

66 Devil presses w/22.5lb DBs

Another attempt at Axle Grace (9 reps accomplished)

Extended Fast (no breakfast)

Walk w/wolf with 50lb vest

Notes: 

* We fall from Grace into Hell and try to claw our way to Purgatory.  Open with axle Grace (30 reps of 136lbs floor to overhead), then 66 Devil Presses (I used 22.5lb DBs), then finish with another Grace attempt with remaining time (20 minute limit).  If you want salvation, you need 30.  15 would be purgatory.  I am still in Hell.

* With the day off, I wanted to spend more time with the Mrs, so slept in with her and got in a quick workout while she got ready for the morning.  This hit plenty hard.  First time running Grace without a power belt and it's definitely a different animal.  Doing it at 25lbs less bodyweight changes things as well of course.  I liked the story this told and how it shook out.  Really gotta move quick on those devil presses: too easy to get slack.  

* Doing an extended fast today.  Had a delightful carb up yesterday with some of the Valkyrie's christmas baked goods and homemade sourdough.  Going stupid low carb today to throw some chaos at the body.

* Plan to get in a high rep squat post lunch to round out the training.

 Training Log: Entry 3138

SATURDAY

AM

PM

SUNDAY

AM

 Training Log: Entry 3137

AM WORKOUT (0423 natural wake up)

**CHAOS IS THE PLAN: THE CIMMERIAN CHRONICLE** Week 8, Day 5

*30 minutes of main work*

Axle clean and strict press away w/assistance between sets

10-9-8-7-6-5-4-3-2-1 x 133lbs

Odd sets: 10 Tree of Woe shrugs w/20 pull aparts
Even sets: 10 standing wheels of pain w/20 pull aparts

*10% corollary*

Breathing Squats w/pullovers
50x175+chains

Kroc rows
7x115

Breakfast

No walk on account of rain

Notes:

* Definitely feeling that end of the second week of famine.  As typical: woke up with zero desire to train, and had to make some concessions and compromises to get me there. Cut out the heavy axle work, went for reps, and then in the middle of that came up with the absolute most bonkers idea for squats that was such madness that I HAD to do it.  Combined Mass Made Simple with Super Squats to go for 50 reps with bodyweight (+chains) BREATHING squats, with pull overs.  That absolutely hit on a whole other level, and once it was done, I was done.  The kroc rows I did weren't even close to worth anything, and at that point I just decided I'd trained "enough"...because I did.  Was awesome to just leave it all out there.

* Got more Tang Soo Do sparring tonight, so I have a little bit more activity on the table.  

 Training Log: Entry 3136

AM WORKOUT (0420 natural wake up)

**CHAOS IS THE PLAN: THE CIMMERIAN CHRONICLE** Week 8, Day 4-“Drunken Tribute”

50 minutes of

EMOM

* 5 burpees

* 2 keg one motions overhead w/100lb keg

8 minutes of various assistance work

BREAKFAST

Walk w/wolf (no vest)

Notes:

* Took video, but something is gumming up the upload.  

* This is effectively Kalsu with a keg.  100 reps of getting the keg from the floor overhead, but EMOM do 5 burpees.  I paced it for an even 50 rounds, which netted me 250 burpees as well.  This didn’t hit quite as hard as a full on Kalsu, but I imagine it’s because of that pacing.  I’d finish each round without about 20 seconds to recover if I was motoring vs my typical strategy on Kalsu of “go until the whistle”.  I’ve always wanted to give this a try, and it’s nice to know it’s viable.  The weight of the keg is also not scaled appropriately, but was still plenty challenging.  In general, worth pursuing again.

* “Drunken tribute” because of the keg.  I don’t want to embellish the name of a hero WOD, so I’m not going to include “Kalsu” in the title in that regard.  

* Was fairly smoked after it was over, so just got in some light assistance and a no-vest walk.

Another awesome bit of art worth saving

 Training Log: Entry 3135

AM WORKOUT (0425 wake up via alarm)

**CHAOS IS THE PLAN: THE CIMMERIAN CHRONICLE** Week 8, Day 3

(2) Axle mat pulls w/rest pause

5+4+3x406

20 minutes of

* 10 Klokov presses w/66lbs

* 10 dips

* 10 full ROM lateral raises w/10lbs

* 15 pull aparts

6 rounds completed

Breathing squats w/pullovers

12x260+chains

8x260

Poundstone curls

100xAxle

BREAKFAST

Walk w/wolf while wearing 50lb vest

Notes:

* Mixed bag today.  That was the best performance I’ve had on the mat pulls.  I actually coulda hit 6 on that first set, but the straps slipped, so I got the extra rep on the follow on instead.  Meanwhile, my lower back was totally overtaxed on the squats, and I ran into fatigue way too soon.  However, in both cases, minimal pain in the right hip, which is a victory.  I feel like both results are speaking to the weight loss: belt fit better and I could get into a better position on the pulls, but the cals are low and the waist is smaller, making the squats suck.  I may give the squats one more effort to see how it goes and evaluate how to close out the program from there.  I’m not eating to support growth in 20 rep squats, but I’m close to the finish.  

* Using a kettlebell handle for pull overs is really awesome.  Gotta remember that for the future.

* That press circuit is a modification of what I was doing back when I had my best pressing results.  Just a classic circuit.  My shoulders were blown up when it was done.

* Happy that I went with the vest today.  I was feeling beat to hell, but it was for the best.

* As of last night, I am the dojang sparring champion.  There’s not much victory there: the majority of the class is children.  I DID beat the senior student, which is a high school kid with and attitude problem, and that was rewarding.  For everyone else, I hamstrung myself as much as possible.  Only 3 hand techniques are allowed in sparring: front punch, reverse punch and side punch, and there’s no striking to the head allowed.  So I restricted myself to hands only and crouched REALLY low so I could present my head as a target.  Basically went back to my boxing roots.  

* Weighed in at 172lbs this morning.  Down 2.5lbs from last week.  Give or take.  Bathroom scale is set to kilos for some reason.

 Training Log: Entry 3134

AM WORKOUT (0421 natural wakeup)

**CHAOS IS THE PLAN: THE CIMMERIAN CHRONICLE** Week 8, Day 2

*45 minutes of mainwork*

SUPERSET (press-chin)

Log clean and strict press away

3x175

1x185

1x190

Chins w/chains

1x8

2x7

GIANT SETS (press-assistance-pull)

Log clean and strict press away

2x3x175

8x2x175

Chins

3x9

2x8

Standing wheel of pain

3x9

2x8

Band pull aparts

5x17

12 minutes of Dan John’s ladder w/ prisoner squats and push ups (170 reps total of each)

BREAKFAST

Walk w/wolf (no weight vest)

Notes:

* Definitely feeling the famine.  Training burnout hitting hard.  Absolutely did not want to train this morning, remembered how last week when that happened I was at my strongest so decided to give it a go.  Turned out: I was wrong.  Biggest issue was headspins: just kept blacking out on the heavier weights.  But even once I dropped to the triples I could tell that doubles were the right move.  Put in the hard work and moved through it as strong as I could.  Pleased to get that topset of 190 for a strong single.

* Went without the vest, just because I was feeling so beat up.  Also, I’ve got Tang Soo Do sparring later tonight, so that’ll be some more activity.

* Really worked to push fast/hard on the bodyweight work at the end there and turned it into some conditioning.  That felt good to be able to do.

* After a few weeks, I’m gonna say that the Slingshot knee sleeves are awesome and get my stamp of approval.  My knees are really feeling solid, I can wear them all workout, they’re warm, compressive, don’t move around.  They feel like strongman shorts for the knees.

* Physique is really looking sharp these days.  The whole system coming together is honestly pretty amazing.  The famine, along with priming the body, shaves away with little fluff gets accumulated from the feast, and the family meal/carb refeed helps fill back in some lost glycogen.  Learning how to balance it all has been enjoyable, and the feasting weeks are just absolutely awesome.  But the big thing is learning how to predict the pattern.  The first week of the famine is the worst: everything looks and feels wrong.  But the second week is where it pays off.  And I may drag it into a 2.5 week run, just because I have so much awesome feasting coming up.   The training burnout is the only thing I need to keep an eye on.

 Training Log: Entry 3133

AM WORKOUT (0424 wake up via dog)

**CHAOS IS THE PLAN: THE CIMMERIAN CHRONICLE** Week 8, Workout 1

*30 Minutes of Mainwork*

1 burpee chins

2 Axle clean each rep and push press (103lb)

Each round, add 1 burpee chin and 2 presses

Finished my 10th burpee chin and 7th press before the timer ran out

*10% Corollary*

Breathing Squats w/pullovers

20x255+chains

50 pull aparts

25 conan curls

BREAKFAST

Walk w/wolf while wearing 50lb vest

Notes:

* Settled on this after slumming on Wodwell for some inspiration.  Push press is something I’ve neglected, and with me doing 20 rep squats later in the workout I didn’t wanna do thrusters or anything too lower body intensive, so this worked out well.  Good way to come back from the weekend/carb up as well.  If I really pushed the pace, this would be a monster conditioning workout, but this was more about rep quality and getting in the time.  The burpee chins allow for a solid enough break, and cleaning each rep means I can rest as needed to hit the goal.  I had an idea to go 21-15-9 as well, but wasn’t sure if that’d really fit into the 30 minutes.  

* Big W on those breathing squats.  I’m definitely reaching some limits there.  LOTS of breathing on those last 4-5 reps.  Never had that experience with low bar: I was always in such a rush to get the bar off my back.  This has been a positive experience.  It’s also been 8 weeks of Super Squatting, which is pretty nuts.  I’m seeing my physique really fill out while staying pretty lean.  But I’m also now halfway through a famine, and I can feel the mental fatigue hitting.  Amazingly enough, the squats are about the only thing I care to do: I’m getting a bit burnt out with the other stuff.  A deload would solve that, but that’s what my upcoming cruise is for.

* Recovered enough to get in the weight vest this morning.  That’s been a positive change.

Training Log: Entry 3132

Got up at 0545 for an early start, 100 push ups and prisoner squats, great breakfast, did this workout

https://www.youtube.com/watch?v=c9leoT6GI40 

"Carol of the Bells"

I have a 40kg bell, 2 24kg bells, a 20kg bell and a 10kg bell.  On tabata intervals, I push up onto the handle and then do SOMETHING with the bell I'm no (snatch, devil press, swing, throw, etc), then, whatever bell I'm holding when time runs out, I do goblet squats

Took the dog for a walk immediately after that ala Easy Strength for Fat Loss, ran a bunch of errands and was generally active, light lunch (3 burger patties at Culvers), then got in a 3-ish mile walk before a family dinner/carb refeed, featuring "farmer's casserole" with bison and some homemade sourdough for dessert.

Second week of the famine starts and I'm more than ready, because it means the feast is coming...and I am MORE than ready for that.  If all goes while, the kiddo and I have a lunch date at Texas de Brazil on the 22nd, we do our Christmas Eve feast, leftovers on Christmas Day, and then the cruise.  It's a GOOD time to be alive.

 Training Log: Entry 3131

Slept until about 0700, got up and got in 50 prisoner squats and pushups, had a fantastic breakfast and then got in 54 burpee chins in 5 minutes

Chores, great lunch, came home and put a new spin on Juarez Valley.  Calling it "Valley of The Shadow of Death"

185lb front squat
20kg KBs

1-10-2-9-3-8-4-7-6-5 front squats, with 3 devil presses between each set.  Though I walk through the Valley of the Shadow of death, I will fear no evil...devil presses.  Yeah: it's cute.

Gotta brag about my kid.  We went out to dinner to celebrate a big accomplishment for my wife.  Great local spot.  My kid discovered their love for steak at Texas De Brazil and now it's all they want.  They're at an age where they can still eat off the kid's menu, but we told them they can order off either menu if there is something they want.  As soon as we got it, my kid looked at the menu and said "OOOOh, they have ribeye!"  My kid picked the $35 ribeye: the most expensive thing on the menu.  I asked if they would share if they couldn't eat it all, they said yes, so I was on board.  Got myself the thick cut bacon cheeseburger with cheddar, knife and forked it, and my kid put away about half of a very well sized ribeye (14oz I'd estimate).  They said "I'm a carnivore: just like dad"

Proud papa moment.

 Training Log: Entry 3130

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

**CHAOS IS THE PLAN: THE CIMMERIAN CHRONICLE** Week 7, Day 5

*30 minutes of main work*

GIANT SET (press-shrug-pull)

Axle continental and strict press away

5x156

5x166

3x166

Tree of Woe shrugs

3x10

Band pull aparts

3x10

GIANT SET (press-assistance-pull)

Axle clean and strict press away

3x10x128

8x128

9x128

3x128

DB full ROM lateral raise

3x8x20s

Neck harness

2 sets

Wheels of pain

1x9

Band pull aparts

5x20

*10% Corollary*

Breathing squats w/pull overs

18+2x255+chains

Breakfast

Walk w/wolf while wearing 50lb vest

Notes:

* I was surprisingly fatigued this morning.  I hit the famine hard this week, and I’m thinking that is showing.  Which meant that finally getting that set of 5 on 166 was fantastic, and the majority of the 50 reps of 128 moved at a good clip, but I eventually just ran out of steam.  I didn’t even think I’d manage ONE rep of the squats, so getting as far as I did was fantastic.  In truth, I could have kept going, but when I hit rep 18 I felt myself cut it short and knew that I was at a point where my body was making poor decisions in order to survive.  I racked it so I could get in quality reps, knowing that I could come back and own this weight next week.  7 weeks of Super Squats is a record for me as it is, and I’m holding up surprisingly well.  I had the right hip pain this time, but the knees are feeling solid.

* I am thinking that Zeno squats might be an effective protocol to employ here at some point, but that’s a once a week thing.  I’d have to do a little space filling in there.

* Was feeling strong enough to bring the vest back for the walk.  

* Tang Soo Do is on the agenda for later tonight.

Posting this photo of Hercules putting Thor in a rear naked choke, because that's pretty awesome

I was thinking this morning how much I had fun at that tournament.  I don't even care for grappling in particular, but it was just awesome to experience "combat" again.  I really would like to make that a regular thing.

 Training Log: Entry 3129

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

**CHAOS IS THE PLAN: THE CIMMERIAN CHRONICLE** Week 7, Day 4-“Cimmerian Training Grounds & The Tabata War”

For 40 minutes

* Start each round with burpee chin

* Transition to keg one motion w/100lb keg, 135lb log viper, Double Kettlebell Half Snatch w/20kg bells

* Add a burpee chin each round

After 40 minutes, transition to tabata intervals, drop the burpee chin and go for max rounds of the press medley

16 rounds accomplished in 40 minutes, then 5 rounds accomplished in the tabata interval

17 minutes of Dan John’s ladder (2-3-5-10) for prisoner squats and push ups

BREAKFAST

Walk w/wolf (no vest)

Notes:

* The story: The Cimmerian is trained from birth to be a warrior, because neighboring tribes are always preparing to invade.  The Tabata are on the border and it won’t be long before they strike.  The Cimmerian hones his skills on the training grounds, and with each passing brutal winter the training grows more and more grueling.  Finally, at the age of 16, he is called upon to defend his land against the Tabata.  All the training pays off, as he is able to slaughter 15 of the enemy on his own.

* Each burpee chin represents a year of life.  You wanna get your Cimmerian old enough to be able to fight as a man rather than a boy.  The set-up of the keg medley is to represent a complex training ground with many different approaches to combat, requiring development of many skills.

* I really like how this worked out.  Adding a burpee chin per round has an interesting effect where the pressing muscles get a rest but the whole body accumulates MORE fatigue with each passing round, so I’m recovered enough to go again but under greater fatigue each round.  I came up with the tabata interval at the end in the middle of the workout, and it’s the perfect cherry on top after 40 minutes of work: I was totally wiped out.  This one is definitely a keeper.  

* I had nothing left in me for those squats and push ups.  Took it leisurely and focused on recovering with that bodyweight work.

* Scrapped the weight vest today because I needed to move quickly this morning with a work obligation.

 Training Log: Entry 3128

AM WORKOUT (0422 wake up via dog)

**CHAOS IS THE PLAN: THE CIMMERIAN CHRONICLE** Week 7, Day 3

(3) Axle Mat Pulls

5+3+3x405 (12 deep breaths between sets)

20 minutes of single arm kettlebell clean and press away

Pyramid up and down of 1-10-1, 50 pull aparts, then 1-5 

Total of 125 reps

Breathing squats w/pull overs

20x250+chains

Poundstone curls

100xAxle

Breakfast

Walk w/wolf (no vest)

Notes:

* I honestly had a few more reps in me on those mat pulls, but this movement really seems to light up my right hip/glute these days, and it’s a question of what do I win by sending it vs living to fight another day.  Still satisfied with the effort on it.  Curious if switching back to the deadlift bar would help.

* The KB clean and press was surprisingly challenging.  Got a very solid pump in the shoulders, and that rep total actually matches my efforts when doing a double KB clean and press with the same weight, so that speaks to the density of that approach.  I appreciate how it’s effectively a one man “I go-You go” style.  The single arm focus has been nice to throw in as well.  My right shoulder has been buggy since the comp: loose and clicky.

* I genuinely thought I was done at rep 18 of those squats.  17 was the number to beat from the previous.  I’m so used to low bar, where taking the time to breathe at the top would typically spell out certain death rather than recovery, but with the higher bar set up I was actually able to recover, regroup and get in a few more reps.  I’m definitely “fishing pole”-ing on those final reps, but it comes with the territory of the fatigue I’m bringing in.  I was happy to be absent of hip pain during the squats, and with my new knee sleeves my knee pain is also reducd.  Will be curious to see how the progression continues from here, as the famine is continuing onward.  So glad I got that deer processed, because venison has been an excellent way to get in some stupidly lean protein alongside all my egg whites.

* Forgot to log it yesterday, but I got in a walk with the dog with my weight vest.  This morning, I went without.  This day is so heavy it seems to help to go vestless.

* Tang Soo Do was a decent enough workout last night.  Lots of bodyweight stuff and a little bit of running.

 Training Log: Entry 3127

AM WORKOUT (0410 wake up via dog)

**CHAOS IS THE PLAN: THE CIMMERIAN CHRONICLE** Week 7, Day 2

*40 minutes of main work*

SUPERSET (press-chin)

Log clean and strict press away

3x170

3x180

3x185

Chins w/chains

1x8

1x6

1x7

GIANT SETS (press-chin/abs-pull)

Log clean and strict press away

11x3x170

Chins

2x9

3x8

Standing Wheel of Pain

2x9

3x8

Band pull aparts

10x15

*10% Corollary*

15 minutes of

* 5 KB throws

* 5 goblet squats

* 5 dips

w/20kg bell

Notes: 

* I was convincing myself that I was NOT going to do this particular workout this morning, since I was still feeling a little beat up, but I am glad I reversed course on that decision, because I absolutely crushed it.  This is the strongest performance I’ve had on log in quite a while.  It’s just awesome seeing the protocol really pay off.  My overhead strength is progressing nicely, and my physique is reflecting exactly what I want: a being that picks things up off the floor and puts them over my head.  I’d say my legs are about the only thing that could use a little more attention: 3x a week 20 rep breathing squats and all the prisoner squats have definitely maintained size and shape, but I feel some quad weakness when I squat.  A simple enough solution would be getting in a tower of babel on the weekends, or a monument to non-existence.  Just something with a heavy front squat focus.  Or bringing in the  belt squats again.

* After wearing the same pair since 2011, I finally treated myself to some new knee sleeves.  Got the Mark Bell Slingshot sleeves and wore them today.  At first I felt like I may have ordered too large of a size, but they are actually just comfortable while still providing “enough” support without being ridiculous.  Big thing is how warm they keep the knees: they’re more rehband type material than cloth/fiber.  So far I’m a fan.

* I decided to go a little heavier on the 10% corollary today and get in some more overhead work early in the week, since my rotation is off anyway.  This was definitely an effective circuit.  

* My abs are torn up pretty good from these 2 days of ab wheels together.  Still sore in general from the grappling.  

* Tang Soo Do later tonight.  “Wildcard cardio”.  I’m gonna let my instructor know that I gave our school a shoutout at my competition.

 Training Log: Entry 3126

AM WORKOUT (0410 natural wake up, hard time sleeping)

**CHAOS IS THE PLAN: THE CIMMERIAN CHRONICLE** Week 7, Day 1

30 Minute EMOM of 6 axle Klokov presses

Between rounds, either 20 band pull aparts, 6 Wheels of Pain, 10 band pushdowns or 10 Conan curls

Breathing Squats w/pullovers

17+3x250+chains

7.5 minutes of the following circuit

* 5 prisoner squats

* 5 push ups

* 3 pull ups

BREAKFAST

Walk w/wolf (no vest)

Notes:

* Still feeling a bit beat up from yesterday, so I played around and made today a little lighter/easier.  Toward minute 25, I was starting to feel it still.  And the squats fell apart, but I’m fairly certain I’ll have them by Wednesday.  Just need to recover a bit from a different demand.

* Just plain sore in places I forgot I could get sore in.  This is the difference between being prepared for something vs being “prepared” for anything.  I could go out and win, but I don’t have all the small muscles built up.  My face is all scratched up and body bruised too.  I don’t have the “armor” that Dan John talks about.  He relayed a story about his brother who ran a marathon with zero training, then spent 3 months letting his feet recover.  It takes 3 months to prep for a marathon: either before or after.  Kinda the same story here.

* That little circuit at the end was starting to gas me pretty decent.  I’m hitting fatigue early post comp.  Same reason I walked without the vest.

* Trying a dietary experiment today of going ZERO carb on the day after my carb-up.  Last night, we did grilled cheese sandwiches on homemade sourdough with grassfed better and Jarlsburg swiss, with a few tater tots (I can still keep it classy).  I had two sandwiches, and the Mrs even made me 3 sunny side up eggs (we calculated that I had 18 eggs over the past 2 days, which was pretty awesome).  Today, I’m pretty much doing nothing but egg whites, electroyltes and gelatin until dinner, at which point I’ll have venison burgers (pure venison: no filler) and egg whites.  This is more just a proof of concept than anything else, as I still appreciate the Velocity Diet and the benefit of Metabolic Drive, but I’m curious about making this a Monday thing.  A way to recover and cleanse from the weekend.

 Training Log: Entry 3125

GRAPPLING COMPETITION QUICK SUMMARY

I'll probably write more sometime, but I came into this at the very bottom of the weight class (185lbs...in full sweats, with shoes, wallet keys and phone in my pocket, and this in my belly for breakfast)

with absolutely no training for it.  Been relying on "Chaos is the plan" to carry me through.

I lost the first match, despite getting my hand raised at the end, because the other dude was able to escape from me in sudden death faster than I could escape from him.  But for that match, I really was just trying to remember what the f**k I was supposed to be doing in the first place.  I didn't do any sort of warm-up prior to the match, didn't spend any time on the mat: just wanted to go out there raw.  We tied up a bunch, he was strong in the clinch, didn't find any takedowns or throws, and we scrambled a whole bunch.  I wasn't having much luck securing subs, but I could also tell around minute 5 that he was exhausted while I was feeling like Captain America: "I can do this all day".  So I just kept giving him more stuff to deal with the whole time, hoping I'd secure a sub.  He was so fatigued that I wasn't really worried about him escaping: I could muscle out of his attempts to secure position and try again.  We went to sudden death, I didn't really have a plan, and just kind of held on until I couldn't, then took too long to escape him.

I was told I won, I celebrated, then I was told I had to compete against him again and that I actually lost and they reversed the previous decision.  At that point, I no longer made having fun the goal: I was honestly pretty mad my victory was taken.  So I went out there with some "bad intentions", knowing the dude's gas tank was already compromised, and tried my best to bully him.  I found it a bit easier to secure positions on him, got another americana, cranked it far more aggressively than before and secured the tap.

This got me into the finals.  The other guy I was competing against secured an armbar on the last guy I beat, so I knew he had some technical chops.  He was also very active in the clinch, and just kinda spazzy in general.  I tied up and found out he wasn't nearly as strong as the other guy: I could impose my will on him far easier.  I kept going for lazy single legs, which weren't successful, but probably put a scare on him.  He kept going for hip throws on me, which I enjoyed, because it put me in a position to get closer and put my bodyweight on him.  I was able to outmuscle him enough whenever we got to the floor, which allowed me to get the positions I wanted.  Once again: when I finally got the americana, I cranked it and got the tap.  This got me first.

The commonalities between all the matches: I worked some weird angles in the clinch with my arms and hands that these dudes weren't prepared for, and I imagine that was my Muay Thai and wrestling background coming through.  I also would put pressure on them whenever I could: forearms on the neck or across the mouth or face, make their breathing labored or uncomfortable, and basically put a panic on them.  I could feel their strength and stamina departing pretty rapidly into the match, and it was like a shark smelling blood when it happened.  It drove me to be more aggressive and try to drain them like a sponge.  I could play stupid games with them where we both went force on force, knowing they would swerve first in our game of chicken.  A dumb move against a more skilled opponent, but play the cards you're dealt.

I loved my aggression today.  I didn't have that when I was a kid.  I think KNOWING I was stronger and fitter went a long way.  It was also my ONLY tool in the toolbox, but it goes to show just how valuable those assets can be.  "More trouble than I am worth" completely on display: JUST enough skills to be dangerous, and enough strength, size and conditioning to impose them.

Some dude came up to me afterwards and asked "Weren't you at mid-Americas?"  I replied this was my first competition, and I don't even train in this.  He was puzzled.  I went on to say "I do Tang Soo Do...but I wrestled in high school 18 years ago".  He was still bewildred.  "But where do you train out of?"  My garage man, unless you count Tang Soo Do.  He eventually congratulated me, and I told him "Thanks: Chaos is the plan"

 Training Log: Entry 3124

Slept until 0730, got in 50 push ups and 50 prisoner squats, got in a great breakfast

Got in this workout afterwards

Alternate between burpee chins and kb throws, w/goblet squats during the 10s.  Took the wolf for a short walk after that

Had pork ribs for lunch, went on a 2 mile walk before the best pre-comp dinner possible

Steak and eggs.  How things have changed.  Back in the day, this would have been Taco Bell.  

I've got at least 2 matches tomorrow.  I'm excited.  And I'm excited that I'm excited.

 Training Log: Entry 3123

AM WORKOUT (0425 wake up via alarm, got to bed late watching the Cowboys game)

**CHAOS IS THE PLAN: THE CIMMERIAN CHRONICLE** Week 6, Workout 5

*30 Minutes of Main work*

GIANT SET (press-shrug-pull)

Axle continental and strict press away

5x156

2x4x166

Tree of Woe Shrugs

3x10

Band pull aparts

3x10

GIANT SETS (press-raise/ab-pull)

Axle clean and strict press away

5x10x123

Lateral raise

3x10x22.5

Wheel of Pain

2x10

Band pull aparts

6x15

Axle clean each rep and strict press

1x5x123 

*10% COROLLARY*

Breathing Squats w/pullovers

20x245+chains

https://www.youtube.com/watch?v=tQuakeBy5E0

10 minutes of 5 dips and 5 KB swings w/40kg bell (18 rounds accomplished)

20 Conan Curls

20 Band pushdowns

BREAKFAST

Walk w/wolf (no weightvest)

Notes:

* First uninterrupted week in 2 weeks: got to bookend it with 2 pretty “normal” training sessions, stealing from 5/3/1.  This was 5/3/1 BBB Beefcake style, whereas the start of the week was more BBS.  The topsets showed some improvement for sure, but the real story is in the supplemental work.  I accidentally loaded 123 a few weeks ago and had to Malcolm X is to get it done, taking about 7 sets total.  Today, I absolutely crushed 50 reps in 5 sets.  Weight flew up.  Definitely seeing improvement in this training: great to get those little validations.

* Shoulders are still pretty sore/stiff from Klokovs and yesterday’s workout.

* Squats are in an interesting place.  My knees and right hip feel a little beat up on the day to day, and I felt my right hip twinge on a few reps during the squat, but in general today’s squatting felt the best out of the week.  Around rep 3 or 4 I was finding it pretty easy to move in and out of the hole.  Typically it takes about rep 7 to get there.  I’m finding I actually have LESS stretch reflex as time is going on: most likely a sign my mobility is improving.  I’m finishing off the final squats with quite a few breaths between reps, but find myself moving pretty quick through the squat itself.

* Had some extra time, since I was so far ahead on my 180 minutes, so I brought in the dip/swing circuit to cover some of those things I mentioned were getting neglected.  As like a pseudo conditioning workout as well.

* Went without the vest for the walk, as I’m feeling pretty beat from a hard week of training, and still got the grappling competition on Sunday.  On that note, my rash guard isn’t going to show up in time, which is a foul on amazon’s part, but I have some old gear I can still wear.  They’ll announce brackets tonight.  I also have Tang Soo Do tonight: lots of activity.