**5/3/1 BUILDING THE MONOLITH** Week 6, Workout 4 (Conditioning)
75 KB swings w/24kg bell
2+ mile walk w/80lb vest
26 rounds in 18 minutes of 10 prisoner squats and 10 push ups
BREAKFAST
No morning walk (had to get to work early)
Notes:
* I say it every week: this is EXACTLY the workout I need at this point in the week. Between deadlifts and widowmaker squats, I need this light tonic workout. It’s all I’m in the mood for when that alarm goes off, and by the time it’s done I feel BETTER rather than beat down.
* I’ve been meaning to log it each time and I forget to, so I’m doing it now: one of the most significant signs of improving leanness is that my weight belt is fitting better whenever I wear it. It’s so infrequent now (twice a week, vs every single workout) that it’s easier to feel the differences. It was getting a little snug 2 weeks ago, and now it’s perfect. I’m seeing improved abdominal definition as well and general stomach flatness. I talked about getting back to what works, and that included going back to the roots of the Velocity Diet, but I should also document that I’ve taken my hydration more serious as well. I was experimenting with consuming less water, and I feel I can conclude it was the wrong move. I drink even when not thirsty at this point, trying to keep thirst at bay, and I see just overall improvements in general with that strategy.
* I’ve got Tang Soo Do later tonight, so a little more activity on the horizon. Friday will be the final lifting day of the program, weekend will be typical insanity, and then my work schedule may get a little nutty next week until I am on vacation, but that’s a small sacrifice.
Wednesday, February 28, 2024
Training Log: Entry 3194
AM WORKOUT (0420 wake up via alarm)
**5/3/1 BUILDING THE MONOLITH** Week 6, Workout 3
SUPERSETS (pull-bench)
Low handle trap bar pulls
5x175
5x265
5x345
5x390
3x5x435
Axle bench press
5xAxle
5x136
5x191
5x216
5x5x241
KB rows
35+9+6x40kg (rest pause)
Poundstone Curls
100xAxle (91 unbroken)
END OF REQUIRED WORK
2x10 Standing ab wheel
Breakfast
VERY short walk w/dog (8 degrees out, a 72 degree swing from the temperature on Monday, dog is too old to deal with that nonsense)
Notes:
* I am honestly surprising myself with my performance in this final week. This is the workout I look forward to the least, and it was going to be challenging with those trap bar pulls AND that bench is heavy for me these days, but I really didn’t have any issues. I wonder if I stumbled onto something good here by starting the program with a feast and coasting into a famine for the final 2 weeks. Despite the reduced calories, I really still seem to have a lot of output in me. It’s like I’m still coasting on the fumes of the feast. However it works, I’ll take it.
* I deviated from the plan on the KB rows. Part of it was because time was running short, and part of it is because I flat out hate doing rows and wanted an excuse to do fewer of them, so getting to 50 as fast as possible seemed good. Loosened up the form and did them a bit more Kroc-row esque, but for the life of me I can never get that whole “put your whole soul into one set” thing people talk about when it comes to single arm rows. These were still tough and I got a good pump out of them, but they wouldn’t be a good habit for the whole program.
* 1 rep PR on those poundstone curls. Not as much standing ab wheel as I’d like, but time was short.
* I am really starting to see some leanness shinning through on this famine. Big thing is I’ve gone back to what works: simple Metabolic Drive mixed in water. I was getting cute with some egg whites and bone broth before, trying to still equal out the protein content but create more food volume, resulting in me using less powder, but it really seems like there’s something special to be said about Metabolic Drive. Really, this whole Building the Monolith experience has been a good lesson on not messing with success. Training less, going back to my modified Velocity Diet/Apex Predator, all those things that worked before KEEP working. But, of course, with experiments we can validate that knowledge. And, of course, there’s the NiN lyrics “for once in my life I feel complete…and I still wanna ruin it”. It’s just who we are, haha.
Tuesday, February 27, 2024
Training Log: Entry 3193
AM WORKOUT (0425 wake up via alarm)
**5/3/1 BUILDING THE MONOLITH** Week 6, Workout 2 (Conditioning): “Middle Aged Mutant Ninja Turtle”
30 minutes of EMOM
* Boxing on the BAS
* 47.5lb KB swings
* Burpees
* Rope skipping
15 minutes of EMOM basement suicide sprints w/10 prisoner squats and 10 push ups
15 minutes of EMOM basement stair runs w/10 prisoner squats and 10 push ups
BREAKFAST
Walk w/dog
Notes:
* Wasn’t particularly jazzed to do this workout this morning, and didn’t have much pop in me for the boxing. I imagine the full day of unintended fasting paired alongside the slight stomach bug could be at play there. Still an hour of conditioning training done at an intense enough pace, and a very “tonic” workout in that regard as well. All this unweighted stuff has really been awesome for my recovery, and I feel like it’s maximized the growing benefit of BtM. I’ve definitely been guilty of training too much/too hard in the past, but at the same time there’s something to be said about the periodization effect of doing so. I pushed my body really hard, eased off the throttle and, in turn, let the gains come. Very similar to famine and feasting.
* Rope skipping was really not going well for me today. Not many good rounds. DID discover a small tear in the center of my rope, which may be the culprit.
* It was nice to work in the suicides and the stairs in one workout. In a more ideal setting, I’d alternate each round, but I was waiting for the Mrs to wake up before I went clomping up and down the stairs.
* Tang Soo Do on the schedule for later tonight, so lots of activity today. Also great to already get in 300 push ups and 300 squats.
* I ordered some dumbbell holders for my power rack off of Titan, so I guess I’m getting serious about this DoggCrapp thing.
Monday, February 26, 2024
Training Log: Entry 3192
AM WORKOUT (0425 wake up via alarm)
**5/3/1 BUILDING THE MONOLITH** Week 6, Workout 1
SUPERSETS (press-squat)
Axle clean and strict press away
5x133
5x153
5x168 (continental)
12x133
Buffalo Bar Squat
5xBar
5x195
5x245
5x280
SUPERSETS (Squat-BPA)
Buffalo bar Squat
5x5x315 (1 min rests)
Band pull aparts
5x20
100 dips and 200 chins in sub 18 minutes
END OF REQUIRED WORK
2x10 standing ab wheel
BREAKFAST
Short walk w/dog
Notes:
* I am genuinely delighted I even got this workout in, to say nothing of how I absolutely crushed it. Stayed out a little later than usual last night chowing down at Texas De Brazil and watching Lewis Black. I ate well but not like an a-hole and wasn’t feeling overly full from the experience, but through the course of the evening I felt pretty ill and ended up passing some liquid and vomiting slightly. From what I can see, that stomach bug I picked up on Thurs hasn’t fully resolved, and putting away that much rich food re-triggered it. That happened around 0130, and when the alarm went off I did some bargaining with myself, saying that I’d just skip the squats, since that seemed the riskiest. But, when I got into the gym and hit a warm-up, things felt surprisingly solid, so I just rode it out. So glad I did, because I felt VERY strong through this workout. Perhaps 300g of protein from a bunch of red meat really IS the solution to pre-training nutrition.
* Happy with the solid clean performance on the sets of 153 for the press.
* Was happy with how tight I could keep the rests period so tight on the squats. This is the hardest workout of the program and it went so incredibly well. I really feel like this is my best run of BtM.
* Used the NG on chins the entire time in order to make up some lost time. Went with 3/6-3/6 per EMOM until about the 11th round, and then had to change things up a little. In 3 workouts, I was able to get the time down each time, improving density. If I run this again, that may be how I approach things from now on.
* Squeaked in those sets of ab wheel at the end.
EDIT: My facebook algorithm has figured me out.
Saturday, February 24, 2024
Training Log: Entry 3191
Already shaping up to be an awesome day. Slept off and on until 0700, got in 50 squats and 100 push ups, amazing breakfast and then hit a (recent) deadlift PR of 13+3+3x405
This was a VERY successful ROM progression cycle that got me here. Just this little 5 minute workout once a week is what I need. I've really tried so hard to re-invent the wheel on this, and I imagine it was fear of success. Still felt that pull in my left bicep, and I was overextending the lockout just to prove a point to myself, but this is a big W, especially for something I pulled in my pajamas right after breakfast.
Dig that DK shirt. I feel like to really tie it all together nerdstyle, I should break this out
Yup. Carnivorous Berserker Gorilla. I found my spirit animal.
We're going for a family 5 mile walk soon, I got in another 200 push ups before that, and then I feast on ribs at my favorite local BBQ place. Lunch was a fair amount of carne asada. This is living.
Friday, February 23, 2024
Training Log: Entry 3190
AM WORKOUT (0420 Wake up via alarm)
**5/3/1 BUILDING THE MONOLITH** Week 5, Workout 5
GIANT SETS (press-squat-chin)
Axle clean and strict press away
10x5x113 (doubled up on sets)
Buffalo Bar Squat
5xBar
5x135
5x215
5x250
5x280
Weighted NG chins
5x5x50
GIANT SETS (press-shrug-BPA)
Axle clean and strict press away
5x5x113
Axle shrug against short strong bands bands
1x34
2x33
Band pull aparts
1x34
2x33
Buffalo Bar Squat (widowmaker)
36x220
END OF REQUIRED WORK
3x10 standing ab wheel
75x180 reverse hyper
Lateral raise dropset
BREAKFAST
Short walk w/dog
Notes:
* Came into this feeling so much better than I did yesterday. Just night and day difference: amazing what a solid down day can do. Was still not 100%, but definitely enough to be able to put in the work. Only place where I could feel the effects was on the widowmaker: I was definitely giving it my all, but I could tell my body wasn’t ready to bypass the governor and swim out to deeper waters. But discretion is the better part of valor, and it means I can really get stupid on the final week.
* Since the RX was 15 sets of presses today, I doubled up on the first round. I’d hit a press, do the squat, do the chin, then do another set of presses before changing the weights on the squat and starting over. Worked out very well: still kept the time on the shorter side for the workout. I was feeling the fatigue toward the end there.
* My abs feel like they’re being ripped apart. It’s interesting: on the squatting days, I can’t get a very full stretch on the ab wheel, but on the pull days I can go DEEP into that movement, and this tends to be the outcome of it. Really just appreciating getting in that 3x10 each lifting session: seems to be the sweet spot.
* Calories were on the low side yesterday due to initial queasiness, but I DID manage to get in 3 whole eggs and a significant hunk of bison meatloaf made by my Valkyrie for dinner, which I’m sure had some restorative qualities. Legit, if you asked me what it takes to heal: that’s the answer.
* Had to skip Tang Soo Do sparring last night, but, in turn, it meant that my Valkyrie and my kiddo took first and second place respectively in the Dojang sparring tournament. Couldn’t be prouder.
Hey this is pretty sweet
Wednesday, February 21, 2024
Training Log: Entry 3189
AM WORKOUT (0410 natural wake up, snoozed until 0420)
**5/3/1 BUILDING THE MONOLITH** Week 5, Workout 3
SUPERSET (pull-bench)
Low handle trap bar pull
5x175
5x245
5x295
5x345
3x5x390
Axle bench press
5xAxle
5x166
5x191
5x5x216
KB rows
5x15x40kg
Poundstone Curls
100xAxle (90 unbroken)
END OF REQUIRED WORK
3x10 ab wheel
2 sets neck harness
Lateral raise dropset
20 GHRs
BREAKFAST
Short walk w/dog
Notes:
* Woke up with some pain in the left knee. Quite possibly something I did sparring yesterday. I got both of my calves kicked and they’re a little tender. I ended up winning my class’ tournament, to include humbling the senior student, so that’s a plus.
* I was pleased with my performance here. Bench moved quick, trap bar felt strong. In general, this has been just a very good program run for me.
* Really trying to focus on the muscle pump on the rows and curls. One of the biggest emphasis on this run has been to maximize the value of the assistance work.
* Was moving quick enough this morning that I managed to get in some decent back-end work after the required stuff. The ab wheel has been the most value added contribution to this program. I’ve tried not to mess with BtM too much during this run, but I do feel like that one is pretty necessary.
* I also feel like this has been one of my most successful feast phases. I leaned into it hard and really maximized it, especially paired with a program that maximized the value of such an approach. BtM’s RX of “a dozen eggs and 1.5lb of ground beef a day” is so carnivore perfect, and I found myself looking at my physique this morning and thinking to myself “I am satisfied with this”. We, of course, always strive for MORE, but there’s a lot to be said about being content as well. I’m not as lean as I was at my leannest, nor as big as I was at my biggest, but I dig the balance I’ve found.
Tuesday, February 20, 2024
Training Log: Entry 3188
AM WORKOUT (0425 wake up via alarm)
**5/3/1 BUILDING THE MONOLITH** Week 5, Workout 2 (Conditioning) “Middle Age Mutant Ninja Turtle”
30 minute EMOM of
* Boxing on the BAS
* KB swings w/47.5lb bell
* Burpees
* Rope skipping
25 minutes of EMOM
* Run up and down stairs
* 10 prisoner squats
* 10 push ups
Finish with some basement stair jumps
BREAKFAST
Short walk w/dog
Notes:
* My front delts are absolutely smoked after so many days of push ups, burpees and dips, and this certainly didn’t help, but still felt pretty tonic. That boxing work helped loosen things up a little. I’d been watching a lot of Tyson videos recently and really dug his combo of right hook to the body re-wind right uppercut, so tried it out a few times. I’m still patty-caking the BAS for the sake of keeping my heart rate high, but it’s still a great combo.
* Dig me knocking out my overhead light on my first burpee. Helped create an atmosphere. Lighting can really change physique too: I look jacked when it’s pitch black.
* Had a lot of foul ups on the rope skipping today, most likely because I was too focused on not hitting more stuff in the ceiling.
* Chasing the 30 minutes with the stair running was pretty solid. My heart and lungs never felt too terribly taxed, but in general I was fatigued. I really like this day in general, just to get athletic all over the place. Those stair jumps at the end were my best performance yet. I’m getting about as explosive as I can be.
* Supposed to have some Tang Soo Do sparring later tonight. Don’t think I mentioned it last time, but Mrs and I got another stripe on our belts on Thursday, so we’re halfway through the rank.
Monday, February 19, 2024
Training Log: Entry 3187
Final crazy day of the weekend, and it actually was so crazy I could stick to part of the plan and get in a 5/3/1 workout in the afternoon.
**5/3/1 BUILDING THE MONOLITH** Week 5, Workout 1
SUPERSET (press-squat)
Axle clean and strict press away
5x113
5x133
5x153
20x113
Buffal Bar Squat
5xBar
5x175
5x215
5x250
SUPERSET (squat-BPA)
Buffalo Bar Squats
5x5x280 (30 seconds recover)
Band Pull Apart
5x20
100 chins and 200 dips in under 20 minutes
END OF REQUIRED WORK
3x10 ab wheel rollout
70x180 reverse hyper
Notes:
* A very rare afternoon workout for me. I genuinely don't care to train in the afternoon as it feels "too easy". I'm loose, limber, warm, and have some meals in me. This is often a recipe for disaster, as I'll overreach and do something stupid. It's why I stopped using Surge: I felt TOO good. Here, I tried to make the most of it by blitzing through this workout. I have 30 second "recovery" written on the squats because it wasn't a true 30 seconds rest, but once 30 seconds had passed I got back under the bar.
* Very strong pressing, and got a great pump out of it. I was already 250 push ups deep into the day, and got in that insanity of burpees yesterday, so my front delts were on fire. Actually made holding the squat bar a bit tough.
* Originally was doing 6 reps chins and 12 reps dips each round, but eventually broke it down to 5s. Still got it done again in under 20 minutes.
* Those reverse hypers are really something. I am wiped out when they're done. Definitely needs to stay in the rotation.
* Final day of feasting. I am legit tired of eating, so this works out well. That said, the Mrs. hit me with a "you look HUGE" while I was hanging out in the kitchen in my wifebeater, so clearly the monolith got built. Apparently I made the most of our Pizza Ranch outing today...and I STLL have a reservation at Texas de Brazil for Sunday, so that's gonna be my rampage meal. Chaos remains the plan.
* Completely not training related, but we solved an escape room as a family today to celebrate presidents day, so that was pretty awesome. And my Valkyrie made me a bison meatloaf for dinner, so that's doubly awesome.
Sunday, February 18, 2024
Training Log: Entry 3186
Got in a solid amount of training today. Slept in, 75 push ups and 50 prisoner squats first thing, Valkyrie made me an amazing breakfast, which we also went to a luau the night before wherein I took down massive quantities of kalua pig, teriyaki beef and shoyu chicken, such that I fasted through lunch today out of pure lack of appetite. Doing our family meal tonight, carbs ahoy.
After breakfast, I did Dan John's Humane burpee before taking my dog for a longer walk
That's 15 swings, 5 goblet squats, 5 push ups, then 15-4-4-, 15-3-3, down to 1.
Later, around what would be lunchtime, I did GI Jane (100 burpee chins) followed by Pukie Brewster (150 burpees), which I'm going to refer to now as "Major Payne", since it's about going from a certified killing machine to a civilian puke.
After that, took the kiddo for a 1.5 mile walk. They woke up sick yesterday, and have been healing, and I felt like some fresh air and sunshine would do the trick.
Speaking of that kid, check this out
This is a 10lb piedmontese beef brisket. Why do I have it? Because it was on sale. And like a dog chasing a car: I had no plans on what to do once I got it. My amazing wife asked me that very question, and before I could muster a response, my kid chimes in "I will split it with you!"
I don't know if I could have ever been a prouder papa. That is the most precious hubris. No denying that one is mine.
Saturday, February 17, 2024
Training Log: Entry 3185
May as well use this for a quickie training update. I'm on day 3 of a 5 day weekend, so as usual life is chaotic and amazing. Lots of push ups, walking and air squats. I got in this workout while the wife and kiddo were getting ready for the morning
(2) Mat pulls
13+5+4x405
I really dig how quickly I can execute such a high quality training session like this. My warm-up is 2x135 and 1x315, and then a 4 minute workset. I'm keeping this in no matter my approach for the future: it's just "me".
Last night, we went to our favorite local BBQ place and I had my usual half rack of pork ribs, and they were legit the best pork ribs I'd had in my life. I made it a point to tip the pitmaster directly alongside the wait staff. He actually came out and shook my hand, and I told him that, if that was my last meal, I'd die happy. The waitress came back and told me I'd made his night. Just great to spread that positivity.
It dawned on me that, if I did DoggCrapp, it has "blast and cruise" phases, and given my weeks off tend to be when I'm on a cruise...that alone makes it way too fitting.
PM WORKOUT
Got in "Sweet Eater"
Countdown of 10 to 1 on KB swings and burpees. Used a 24kg bell and got it in 5 minutes flat: an 8 second PR. Chased this immediately with a 2 mile walk w/80lb vest and then 50 push ups upon returning home. Very solid day of training.
Thursday, February 15, 2024
Training Log: Entry 3184
AM WORKOUT (0420 wake up via alarm)
**5/3/1 BUILDING THE MONOLITH** Week 4, Workout 4 (out of order)
* This wacky week concludes, and another one next week since my Monday is going to be a holiday. I actually have the day off work today too and almost slept in, but I wanted to just get this done.
* Press moved strong and the squats were actually pretty decent on the heavy work. Chins went better than expected with the pain in my lat.
* Came in with 50 reps as the goal for the widowmaker and I made it. That's another Dan John milestone. Yeah, technically it's supposed to be 205 for that, but whatever.
* From the video I can see I'm still holding quite lean despite 4 weeks of feasting. My squat stance is also stupidly narrow.
* Tang Soo Do later tonight potentially.
Wednesday, February 14, 2024
Training Log: Entry 3183
AM WORKOUT (0420 Wake up via alarm)
**5/3/1 BUILDING THE MONOLITH** Week 4, Workout 3 (Conditioning)
75 KB swings w/24kg bell
2.1 mile walk w/80lb vest
30 rounds of 10 prisoner squats and 10 push ups within 21 minutes
BREAKFAST
Short walk w/dog
Notes:
* Once again, schedule is out of order this week, and I was deciding between Ninja Turtle or the walk, and the walk won out. It’s absolutely the right prescription for post deadlift/pre-widowmaker workouts. Very tonic, especially with the swings and bodyweight work thrown in. I dig how it’s around an hour of solid training but doesn’t beat the hell out of me, and being able to get outside and get some fresh air first thing in the morning is a great way to calibrate my morning, even if I don’t see a lick of sunshine.
* Went a little heavier on the swings, and moved a little faster on the bodyweight work.
* Tang Soo Do last night was enjoyable. More 1-step self-defense stuff. I get to work with the Valkyrie, and seeing her improve is awesome.
* My left lat/tricep has been aching since Monday. Wonder if I aggravated the previous tear with some of those chins. I’ll see how it respond to weighted pulls tomorrow.
* Still eating like a champ this week.
Tuesday, February 13, 2024
Training Log: Entry 3182
AM WORKOUT (0420 wake up via alarm)
**5/3/1 BUILDING THE MONOLITH** Week 4, Workout 2 (out of order)
SUPERSET (pull-bench)
Low handle trap bar pulls
5x175
5x265
5x320
5x365
3x5x410
Axle bench press
5xAxle
5x136
5x176
5x206
5x5x226
KB rows
4x15x40kg
12x40kg
Poundstone curls
100xAxle (87 unbroken)
END OF REQUIRED WORK
1x20 Standing ab wheel
Notes:
* Apparently I was moving slow through this. Took a while to get done.
* I’ve got a long weekend coming up, with the Mrs and I having Friday off, so I’m compressing my training schedule to finish lifting on Thursday. This meant training Mon and Tues back to back. It was a bit rough coming into this, which may be why I moved slower. My left lat was a little touchy as well.
* The pulls felt pretty strong. I’m pleased with where I am on those these days.
* Rows continue to feel better each week. Definitely bitter medicine. I don’t care to do them, but I’m better for doing them.
* No walk: had to get to work early. Tang Soo Do tonight though, so some extra activity ahead.
* Physique is looking thicker these days. Feels like I’m returning to my previous form, which is nice, especially that I’ve gotten here with a much better approach.
Monday, February 12, 2024
Training Log: Entry 3181
AM WORKOUT (0425 wake up via alarm, slept through the first 3 minutes, stayed up late watching Super Bowl)
**5/3/1 BUILDING THE MONOLITH** Week 4, Workout 1
SUPETSET (press-squat)
Axle clean and strict press away
5x123
5x138
5x158 (continental)
15x123
Buffalo Bar Squat
5xBar
5x135
5x225
5x265
SUPERSET (squat-BPA)
Buffalo Bar Squat
5x5x300
Band Pull Apart
5x20
20 minute EMOM chins and dips
* 5 chins
* 10 dips
END OF REQUIRED WORK
1x10 standing ab wheel w/10 second plank at end
BREAKFAST
Shorter walk w/dog (no vest)
Notes:
* I didn’t sleep terribly well over the weekend, and then crashed last night as a result of staying up later, having feasted earlier, and the poor sleep previously. My alarm had been going off for 3 minutes before I realized it. I have my phone set to vibrate and have it on my body, so that it doesn’t wake up the Mrs. Was running just slightly behind as a result, so not much extra work after the required work.
* The press is really coming along. Nice to feel strong again.
* Really focused on trying to speed up the squats. One of the issues of training so early in the morning with minimal warm up is how stiff I am, and the first rep of each set it just painfully slow, primarily because it is PAINFUL. My right hip/glute in particular feels some issues. But I find I am making things worse by slowing down the squat: this high bar and close stance approach fairs better when I allow the muscles to relax and explode. When I made an effort to do that through later reps and sets, I felt better and stronger. Just need to trust my body. Operating without a belt is still weird/foreign to me too, but all these limitations and restrictions have been good for keeping me honest and giving me new challenges.
* As much as I’ve been trying to make the assistance work more “pumpy” to get the bodybuilding effect of it, this 20 minute EMOM approach kept me to my schedule. It had a conditioning hit to it as well.
* On the topic of bodybuilding, I keep having this idea in my head that I want to try out some sort of HIT/DoggCrapp-esque approach in the near future. I like single set work and really pushing myself. But then I realize that I don’t really care for the goal of bodybuilding in terms of PHYSIQUE development. I like getting bigger: I don’t care about developing specific PARTS of muscles. But there’s also a strongman competition happening in my hometown on 20 Apr that I apparently have no interest in doing, because I haven’t signed up for it. I may just be done with that sport. And then I have a 10 mile run earlier in April and a Tang Soo Do tournament in the last week of the month. Lotta irons in the fire.
* Left bicep is being pissy again, and considering it’s the one I partially tore, I should keep an eye on it.
Sunday, February 11, 2024
Training Log: Entry 3180
Got in 300 push ups through the day, about 80 squats, then did this workout of 10 KB swings and 10 burpees countdown to 1 with a 24kg bell
Big win was Superbowl food: my Valkyrie made me Turkey
I am blessed
Saturday, February 10, 2024
Training Log: Entry 3179
Woke up at 0600, hung out with the Mrs for an hour before we made it downstairs, got in 50 push ups and 40 squats and the mrs made me an absolutely fantastic and anabolic breakfast, and then I got in this mat pull workout before taking the dog for a short walk and getting in some chores
(3) 13+5+4x405
A 1 rep PR at a longer ROM than last week. Yes: still in my pajamas. My warmup was 2 reps at 155 and 1 rep at 315. I love that I can do that. My left bicep DID feel like it was going to pop on the first 4 reps, which was weird, but clearly I lived to fight another day.
After chores, got home and managed a 2 mile walk w/80lb vest and 150 push ups
No matter what else happens, it's a great day, and this is a fantastic comic panel. Go Colossus!
Friday, February 9, 2024
Training Log: Entry 3178
AM WORKOUT (0422 wake up via alarm)
**5/3/1 BUILDING THE MONOLITH** Week 3, Workout 5
GIANT SETS (Press-squat-chin)
Axle clean and strict press away
5x5x133
Buffalo Bar Squat
5xBar
5x175
5x245
5x275
5x305
Weighted NG chins
5x5x40lb
GIANT SETS (press-shrug-BPA)
Axle clean and strict press away
5x5x133
Axle shrug against strong short bands
5x20
Band pull aparts
5x20
Buffalo Bar Squat widowmaker
66x180
https://www.youtube.com/watch?v=Sy4lyJbp8YA
END OF REQUIRED WORK
3x10 standing ab wheel
BREAKFAST
Short walk w/dog
Notes:
* Typically, I’m pretty excited about this day, but this morning it was more “let’s just get through it” when I woke up. I don’t think it’s so much the training beating me up, but more life/work stuff. This week has been a long year. Still something to keep an eye on. I am quite excited for the weekend, especially since my Valkyrie is making me a turkey for the superbowl. Our local pizza spot is ALSO offering 100 wings for $110, and she has pitched to me the idea of taking them up on that offer. It’s supposed to be food for a party…but I can be a party of one! I don’t see this actually happening, but I love that she thinks it’s a valid idea.
* I really tried to focus on the pop of the clean with the axle today. Weight was heavy enough that I couldn’t just manhandle it, and trying to do so would waste energy. Moved decently fast. I’m getting a little more athletic.
* Squats are always so heavy on this day. A weighted I did for 5x5 on Monday becomes so heavy on Friday.
* Moved up resistance on the shrugs and really felt it. Bands are just such a clutch move here.
* Gave that widowmaker a real solid effort. I was delighted to make it to 50 reps: being able to maintain that Dan John “Mass Made Simple” standard under these circumstances is just awesome. Getting in those extra reps was a great grind. Once again, gun to the head, I could have gotten more: just a question of what is the value added.
* Prioritizing ab work has been a great call through this. My abs are still popping through, and part of that is nutrition keeping me lean and part of it is just having some gigantic abs.
* Penultimate week of the feast. Will ride this through next week, the famine but with rampage meals/carb ups. I was listening to a podcast this morning that kind of reinforced why I keep doing the Feast-Famine cycle vs going back to pure Apex Predator: in the instances that consumption of saturated fat IS a concern for cardiovascular health, it’s most likely beneficial that I engage in these regular 2 weeks of “drying out” from 4 weeks of gorging on high fat foods. I keep having to remind myself that the famine is about priming the body for the feast, and it also aids in recovering from it.
Thursday, February 8, 2024
Training Log: Entry 3177
AM WORKOUT (0420 Natural Wake up)
**5/3/1 BUILDING THE MONOLITH** Week 3, Workout 4 (Conditioning)
75 swings w/20kg bell
2 mile walk w/80lb vest
30 rounds of 10 prisoner squats and 10 push ups in 21 minutes
BREAKFAST
Short walk w/dog (no vest)
Notes:
* Every time this day rolls around in the program, it’s exactly what I need. Feeling a little beat and “over it” for the heavy stuff, so I can just get my heart rate up, listen to a podcast, get in some walking, and limber up my body. Funny enough, this is Jamie Lewis’ daily prescription in Feast, Famine and Ferocity (2 mile walk and 300 squats/push ups) just as part of “being a human”. And then I also steal from Dan John by hitting the swings first to get the heart rate up and break up the free fatty acids.
* I realize a little bit of the subtle genius in Jim’s conditioning recommendations during BtM as well. Weighted vest walks and airdyne for distance are low intensity, and will most likely keep the heart rate in the “fat burning” zone vs sugar/muscle burning. All those folks worried about “getting fat” from eating a dozen eggs and 1.5lbs of ground beef a day are missing out on the built in fat gain control there. And in the past, I was certainly guilty of pushing the intensity stupidly hard during the program. It wasn’t a situation where Jim was saying “Don’t push the conditioning hard because it’s bad for you”, it was “Don’t push the conditioning hard because that’s not the program”. Keep the goal the goal.
* I was moving quite slow on those squats and push ups. Hitting them after the 2 mile weighted walk is a different animal.
* Had some time to reflect on the walk. It’s crazy the things that have healed as my nutrition has sorted itself. I’ve been able to sleep on my back for the past few months now, having spent 37 years as a stomach sleeper. It’s now actually pretty uncomfortable for me to sleep on my stomach. Plantar warts on my feet have gone away. Complexion is better. I no longer need anti-perspirant; just deodorant, which is crazy having been a guy who was constantly “pitting out”. Joint pain significantly reduced. My digestion is the best it’s been in quite a while. All these interesting things that I just thought were quirks of mine or aspects of getting older have turned out to be things that just needed healing.
* Work schedule is still a little intense, so shorter walks with the dog.
* Tang Soo Do on the schedule for tonight. Last class was actually pretty solid: we did some flow drills and improv with 1 step self-defense. Got to bring out some elbows and headbutts.
Wednesday, February 7, 2024
Training Log: Entry 3176
AM WORKOUT (0420 wake up via alarm)
**5/3/1 BUILDING THE MONOLITH** Week 3, Workout 3
SUPERSET (Pull-bench)
Low handle trap bar pull
5x175
5x335
5x385
3x5x425 (just realized at this moment I went 20lbs over what I was supposed to do today)
Axle bench press
5xAxle
5x186
5x211
5x5x236
KB rows
3x15x40kg
1x12x40kg
1x10x40kg
Poundstone Curls
100xAxle (85 unbroken)
END OF REQUIRED WORK
3x10 standing ab wheel
Neck harness
20 GHRs
BREAKFAST
Short walk w/dog (no vest)
Notes:
* As I logged this, I realized I forgot to factor the trap bar weighing 65lbs into my platemath, so I went 20lbs heavier on everything. Which means it’s time to reset my training max, because though this was a HARD workout, it wasn’t impossible. Good to discover I’m getting that strong. Reminds me of the story Jamie Lewis tells where Pat Casey OR Bruce Randall (which shows it’s a tall tale, but a good one) took a bench that was bolted to the floor and ripped it out of the moorings without even realizing it, thinking it was just a free bench. Just so strong it didn’t register. I also have that Goku moment of “now that I’ve experienced 100 times gravity I must TRAIN at 100 times gravity”, because I KNOW I’m strong enough to do 3x5x425 on the trap bar.
* This was the day I was dreading the most, oddly enough, NOT the widowmaker day. Pulls for multiple sets always suck, and the low handle trap bar is totally against how I’m built. Getting through it is the win for this week.
* I honestly think I may just always pull with a trap bar for 5/3/1 workouts at this point, while making sure to keep in my weekly mat pull workout. I don’t really get much out of multiple sets of straight bar deads, whereas the trap bar definitely attacks my weaknesses. Meanwhile, I am certain I can recover from 5 minutes of deadlifting once a week, and I respond VERY well to one big set in that fashion. Having my cake and eating it too.
* Benching didn’t feel super strong, but good enough.
* Really trying to get those rows to register “bodybuilder style”. Focusing on the pump and cramp.
* Always pleased with what I’m picking for assistance work. Things that matter.
* Glad I could get in something with the dog. Weather is getting better, but work schedule is a bit more intense.
Not used to seeking Frank rocking my haircut
Tuesday, February 6, 2024
Training Log: Entry 3175
AM WORKOUT (0520 wake up via Valkyrie's alarm)
**5/3/1 BUILDING THE MONOLITH** Week 3, Workout 2 Conditioning
30 minutes, EMOM of
* 5 KB swings w/47.5lb bell
* Run up and down the stairs
* 10 prisoner squats
* 10 push ups
Ended with some stair jumps
Notes:
* Schedule is a little screwy, and Chaos is the plan, so I got in a very solid 30 minutes here. Each round had me with about 14 seconds to recover, and I was huffing. This was fantastic.
* My legs were horrifically pumped from the combination of stairs and squats with such short rest periods. I still tried to emphasize rep quality, but I had to move them quicker today to squeeze in everything with the time. This was a really good balance of movements. Kick off with something explosive with the swings, then bolt up the stairs, then rep out the bodyweight work.
* All this said, I have a 10 mile run coming up in April, and I SHOULD try to get into long distance running shape...but I honestly just don't care to run distances. And it's less about the running and more about the impact it has on me. I find, whenever I focus on distance running, I tend to get "stringy". My physique flattens and I grow flabbier. I attribute it to the heart rate zone: burning sugar and protein instead of fat. Granted, this type of training should be doing the same thing, but I feel like the mixed intensities save it a little. I'm most likely just going to gut it out come race day and suffer on the back end.
* Tang Soo Do later tonight as well.
* Also got in a 2.5 mile walk with the family last night. Weather is getting better.
Oh man, two of my favorites
Monday, February 5, 2024
Training Log: Entry 3174
AM WORKOUT (0505 wake up via alarm, kid didn’t need to get dropped off today so I slept in)
**5/3/1 BUILDING THE MONOLITH** Week 3, Workout 1
SUPERSET (Press-squat)
Axle clean and strict press away
5x128
5x148
5x163 (continental)
13x128
Buffalo Bar Squat
5xBar
5x135
5x245
5x275
SUPERSET (Squat-BPA)
Buffalo bar Squat
5x5x305
BPA
5x20
Chins and Dips
100/200 total, started w/10 and 20, then did rounds of 2-3-5/4-6-10 until I got to 50, then rounds of 2-3/4-6 until 100/200
End of required work: in 48 minutes
EXTRA WORK
3x10 Standing ab wheel
55x180 reverse hyper
2 minutes of lateral raises w/2.5lb plates (60 reps total)
Notes:
* I re-pinched that nerve in my chest on Saturday morning, and was in a decent amount of agony through the week. Putting on a shirt required some thinking. I came into this workout curious about my abilities, but found my strength was REALLY present and ready to go. I attribute this to a few factors. One being that Jim is much smarter than me, and putting that lighter week between week 1 and 3 is a great way to ramp me up for this heavy work. The other being that I had a fantastic carb up meal the night before of a pasta casserole dish with some homemade sourdough and chocolate chip cookies with some local honey. I managed to not eat like a total a-hole in the presence of such delicious and soul enriching food, but definitely ate the amount I needed based on the intense carb sweats I had within the hour. Yet again, I will pay myself on the back for the choices being made here: eating what we make in the home instead of grabbing some garbage from outside. We found this baller single ingredient pasta as the base, use a sauce with no sugar added, some great cheese from Trader Joes (I get grassfed whenever possible), grasssfed sour cream and low ingredient sweet Italian pork sausage. When the meal is done, despite being so alien to me, I feel fantastic, because I’m not trying to digest a bunch of science experiments on top of a bunch of carbs.
* Ok, enough about food, let’s actually talk training: I am delighted at how the squats went. 275 felt heavy last week, yet on the first set of 305 I knew I had this in the bag. I even kept rests to about a minute.
* Great pump from the dips and chins.
* Proud of what I am prioritizing on that extra work. That reverse hyper has a conditioning element to it when the reps get high enough.
* Mrs commented on how big I’m looking these days. I’m noticing it too. I’m filling out t-shirts that were hanging loose on me. Starting to take on my old form. My abs are getting blurry, but still present, and I do imagine a fair amount of that is just holding onto some more fluid/food mass, but also an element of “softening up” ala John McCallum. Reducing my lifting down to 3x a week has been the absolute right move. It’s so funny how this cyclical stuff can be so organic. When time allows, we train more often, push very hard, and come to a point of breaking. Then we ease off the throttle, make use of all that built up volume, coast and GROW. This was how Stuart McRobert was able to make a name with abbreviated training after people had been riding the volume train for so long. Mark Rippetoe pulled the same trick. And I suppose, really, Arthur Jones with HIT.
* Had to cut out the walk this morning because of some work demands. Also why I like my current approach: I have the dedicated conditioning days. I’m contemplating breaking out the prowler or sled tomorrow, since our weather is getting better.
Saturday, February 3, 2024
Training Log: Entry 3173
Weekend. Slept till 0700, awesome breakfast, got in 300 push ups today and 50 prisoner squats.
Did this after breakfast. Yes: I'm wearing my Mario Pajamas
(4) Mat Pulls: 12+5+4x405
Meal prep for the week is awesome
1lb of lamb, 1lb of venison and 1lb of beef rib fingers (put them through the grinder) with 1 pasture raised egg and some redmonds salt.
Friday, February 2, 2024
Training Log: Entry 3172
AM WORKOUT (0420 wake up via alarm)
**5/3/1 BUILDING THE MONOLITH** Week 2, Workout 5
GIANT SET (press-squat-chin)
Axle clean and strict press away
5x5x113
Buffalo Bar Squat
5xBar
5x155
5x205
5x245
5x275
Weighted NG chin
5x5x35
GIANT SET (press-shrug-BPA)
Axle clean and strict press away
5x5x113
Axle shrug against average short bands
1x34, 2x33
BPA
1x34, 2x33
Buffalo Bar Squat (Widowmaker)
75x165
END OF REQUIRED WORK
3x10 Standing ab wheel
Lateral raises
Neck harness
Notes:
* Really tried to move quick today, and it worked out. I had finished everything except for the widowmaker in about 27 minutes. That’s just lightning.
* Right knee is pretty swollen, but by the topset of squats things were ok, and it didn’t present any pain in the widowmaker. In the aftermath, it’s swollen again.
* I was pleased to actually run into some resistance on that widowmaker. It checks that a 20lb delta was going to present some challenges. I had a few more in me after 75, but with the knee being wonky, it seemed like the prudent move to rack. I definitely got some value out of it.
* Next week is definitely going to be a challenge. Time to eat.
* Tang Soo Do last night was a decent focus on the basics.
* Gotta love what Steve Pulcinella said here
Thursday, February 1, 2024
Training Log: Entry 3171
AM WORKOUT (0415 natural wake up, snooze for 7 minutes)
**5/3/1 BUILDING THE MONOLITH** Week 2, Workout 4 (Conditioning)
75 kb swings w/20kg bell
2 mile walk w/80lb vest at 2.8mph average
100 prisoner squats and 100 push ups in 5 minutes (sets of 10)
BREAKFAST
1.5 mile walk w/dog (no vest)
Notes:
* I keep falling back in love with this program. Biggest thing about this day is how I DON’T have to think about it. Didn’t need to come up with some crazy conditioning protocol: just put on the vest and go walk dummy. I hit those swings at the start just to jump the heart rate a little, and because swings are awesome, and got in some of my daily squats and push ups at the end. In truth, I intended for more, but one of my ear buds fell out in my garage and I had to spend 5 minutes looking for the damn thing. Chaos continues to be the plan.
* Speed was the same as last week, but took on more hills. Also used a different vest. Yes: I have many different weight vests: I am diseased. This one was the Ironmaster vest, which I like more than the CAP vest because the weight sits high on the lungs vs around the hips, so it adds to the challenge.
* My right knee is still feeling junked up from yesterday. Gonna make high rep squats tomorrow super fun.
* Weather has gotten really nice, so hopefully this means more family walks in the future. But tonight is Tang Soo Do.
