Training Log: Entry 3243

AM WORKOUT (0410 wake up via alarm, very good night of sleep)

**DOGGCRAPP** Week 8, Workout B2

KB Curls

16x22.5

10x27.5

12+6+6x35

90 second bicep stretch

Hise Shrug

20xBar

10x135

10x225

15+8+9x395

90 second axle trap stretch w/strong bands

DB Calf Raise

12xBW

10x20kg

11x90lb

90 second Belt calf stretch w/105lbs

GHR

10xBW

7x22.5

10+6+6x30

90 second (estimate, forgot to bring timer) GHR stretch w/30lb

Buffalo Bar Squat

10xBar

8x135

4x225

4x325

20x265

90 second quad stretch

3x10 standing ab wheel

50 band pull aparts

BREAKFAST

Short walk w/dog

Notes:

* I continue logging training motivation status, as it seems like a worthwhile variable. My dog got me up 20 minutes before my alarm, I dozed until the alarm went off, and felt reasonably excited to get this done. Part of that may be that I had my family meal last night: farmer’s casserole with some homemade sourdough and cookies with some local honey. With this being a squat day, knowing I had all that fuel had me excited. I’m also in a much better headspace when it comes to eating this stuff: I look forward to it, rather than thinking of it like a tool to achieve cyclical ketosis, but I also don’t look forward to it as I did back when I would binge eat junk carbs. It’s an interesting sort of joy: being able to enjoy something that my wife lovingly made for us that also tastes good and also fuels me.

* All of THAT said, after the meal last night, we went for a 3 mile walk, and on the walk I experienced some exercise induced food allergy response. I imagine my tolerance for some of the stuff in the casserole has diminished, and having it so frequently had me burst that tolerance and react. I took a Claritin when we got back and drank a hot green tea and felt better by the evening, but still had some minor symptoms in the morning (difficulty breathing).

* Solid pump on the curls, big jump on the hise shrugs (I changed how I unracked it, put my feet further apart, and that seemed to help), and really pushed those GHRs. I would have liked to get in a few more reps on the heavy work of the squats, but 4 was definitely testing the waters, and the goal was to just prime the nervous system for that widowmaker.

* The widowmaker itself was effective for what it was supposed to be. My back is taking over on squats again, but I think that’s more a sign that my back is getting STRONG again. My deadlift fell off when I lost all the weight, and I also deprioritized reverse hypers, so I didn’t have the strength there that I used to. As I’m building back up on the pulls, my body wants to hinge again, and even WITH the close stance and high bar, my body will find a way to hinge. I’m also still not wearing a belt, so that’s a variable. In truth, I am getting a little sick of squatting with this stance: I had a vision of going back to the old way and really seeing what I could do now. But patience has been a boon here: I’m doing a fantastic job rebuilding myself.

* Tang Soo Do may happen tonight. We have a prediction for more tornados again, so we may duck out depending.

* Looks like copyright killed my video again. This is getting lame

 Training Log: Entry 3242

I ended up sleeping in this morning.  At some point in the middle of the night, something hit my guts like a bomb, and though it wasn’t a big deal, it disrupted my sleep enough that sleeping more seemed like a solid strategy.  I have an annual fitness test today, and showing up to that having NOT done a widowmaker set of squats is probably a good idea.  I’ll also be mowing the lawn today, as it’s our one day this week without storms, and the family is planning on a walk in the evening, so I’ll get in enough activity that I can call today a DoggCrapp cardio day and call it good.  Will just adjust the schedule and do two workouts back to back on Tues and Weds to get back on schedule.

Want to spend a little more time talking over the weekend.  Hitting that PR on burpee chins was totally unexpected, since I’ve deprioritized that style of training recently.  I FELT really slow while I was doing it, the reps were far more agonizing than usual, I was fighting through it, but by actual objective measurements, I crushed it.  I’m imagining this is speaking to the significance of being recovered when entering training.  I’m training the least I have in quite a while and seeing solid results from it.  Once again, I’ve come back to abbreviated training: it’s all cyclical.  The trick is to recognize when this STOPS working, and be ready to pivot then, or even throw in the pivot just to throw in the pivot and keep things interesting.  I was absolutely and totally gassed when it was done, but that SHOULD be what happens when you beat a PR.  It’s good to know I have those reserves in me still.

On that note, that strongman sprint had me REALLY feeling in my element.  150lb log wasn’t heavy at all and moved smooth, and I was able to pump out reps for the full minute on the first round.  The KB throws were a little awkward, but I felt like I was getting a solid triple extension once I figured things out.  Conditioning held out pretty well.  I feel like this would be a solid approach for comp prep: DC during the week and a microevents day on the weekend ala a sprint workout.  I need to bring out the prowler to simulate a truck pull, and there is a yoke walk in this event that I may in fact train for as well.  

On the Tang Soo Do tournament front: I forgot a move in my open hands form, which most likely cost me a significant amount on my score.  I tend to forget that move in my training as well.  So we “fight” how we train.  I honestly scored pretty poorly on weapons as well, but there were 3 of us and the other dude REALLY screwed up his form, so I just had to not be the worse one: mission accomplished.  But sparring was what I cared about, and that was fun to win, even if it’s non-contact point sparring.  My biggest victory was a moral one: I flat out refuse to adopt the standard point sparring guard, which is like a fencing guard where you stance sideways so that you have a very small targetable area and can lunge with your front limbs.  I’m still using what I learned from boxing, Muay Thai and Bas Rutten: a squared up stance, hands “peek-a-boo”, and active movement defense.  My instructor said “You’re still using that guard…and you’re making it work!  It was really awesome to see that”.  That was big to get his blessing.  And he’s right: it’s something the other dudes aren’t used to seeing, and trying to figure it out was frustrating them.  My wife commented on how the final dude I went against was presenting his back to me, which is unsportsmanlike in the competition, because it’s a non-targetable area.  His reward was getting kicked in the stomach, primarily because my squared on stance meant I could hit him from either angle, haha.

The tournament was a great experience.  My kid took first in all their events and really just shined through and showed some growth.  Their opponent in their final sparring match was legit only throwing ONE move: rear leg roundhouse.  I keyed in on it and called it out to my kid “They’re only doing ONE thing!  Look for it”, and my kid immediately picked it up, circled out, switched stance and landed a jab for a point.  When it was over, they thanked me for pointing it out, and I was such a proud papa.

For the fitness test, I maxed out push ups and sit ups (51 and 52 in a minute) and plodded along with a 12:24 1.5 mile time, but I breathed through my nose the entire time and was comfortable, which was really the goal, and enough to get a 95/100.  I then got home, mowed the lawn and walked over 3 miles with the family.  Good active day.

 Training Log: Entry 3241

Got in 57 burpee chins in 5 minutes this morning

After eating a breakfast of champions

Which it really really was, because I took first in sparring at the Tang Soo Do tournament, along with second in weapons forms and third in open hand forms

After which, I feasted

May do a more extensive write up later

 Training Log: Entry 3240

AM WORKOUT (0406 wake up via dog)

**DOGGCRAPP** Week 7, Workout A2

DB Bench

20x20lb

15x45

10x70

20+5+3x90

70 Second weighted dip stretch w/105lbs (tapped out)

Behind the Neck Press

12xBar

10x65

8+3+3x125

90 Second shoulder stretch

Close grip axle lockouts

20xAxle

10x136

3x186

8+4+3x211

90 second tricep stretch w/57.5lb KB

NG Chins

8xBW

5x1 chain

8+3+3x2 chains

90 second hanging lat stretch w/105lb

(5) Texas Deadlift Bar Mat Pull

4x135+chains

1x315+chains

15+4+4x405+chains

30 second per side 115lb lat stretch (tapped out)

3x10 standing ab wheel

Notes:

* Training motivation was solid for this one today, despite getting woken up by my dog.  Schedule was a driving factor: Mrs needed to leave early today and I wanted to be able to see her off before she got out of the house, so getting in the gym and not screwing around was high on the list.  Having the mat pulls at the end of this workout helps as well: it’s actually something I care about putting effort into.  

* Made progress on everything except the chins.  I added a set onto the chins to allow a form of progress, and given that my bodyweight is going up, that’s a variable as well.  I DO have means of doing lat pulldowns in my gym, but it’s a short rom and not a great stretch, so it’s not high on my list.  I suppose rack chins would be a consideration.  But all that said, I got a really solid pump in my lats from the chins today, so I seem to be accomplishing the goals I need.

* Though I haven’t hit the 30 rep mark on the DB bench, I think I’m going to up the weight next time.  I got a 2 rep PR today, and I’ve been making little chip shot PRs each workout, but it’s getting pretty exhausting, and I feel like adding a little more weight will promote more growth than trying to get those final 3 reps.  

* Incredibly pleased with the mat pull performance.  Last week was a bit underwhelming, and it seemed like some pre-existing hip pain was the driver.  I was far more fatigued coming into this, feeling pretty wiped from the workout leading up to it, but got 15 reps on that first pull and felt VERY strong through it.  My left bicep played nice too: past few times it’s gotten a little tight on the pulls.  I really dig the progression I’ve come up with for this: do the weight on the axle first, then switch to the deadlift bar and go for broke, then add chains back to the axle, then chains on the deadlift bar, THEN we up the bar weight, strip the chains, repeat.  This is going to allow me to progress on it for a LONG time, vs my typical issue of racing to a stall.

* Was lacking fortitude on the weighted stretches today.  My chest just got in a bad way on the dips, and after those mat pulls I was absolutely toast.

* We’re going to have some wild weather these next few days, so walking is going to be at a minimum.  Tang Soo Do tournament tomorrow is honestly going to be pretty low activity, but good family time.

 Training Log: Entry 3239

AM WORKOUT (0410 Wake up via alarm)

75 KB swings w/55lb bell

2 mile walk w/80lb vest

.75 mile walk w/o vest

50 band pull aparts

Breakfast

Short walk with dog

Notes:

* Training motivation incredibly low this morning.  Alarm went off and I spent a solid minute contemplating rolling back over and sleeping in.  I’m pretty sleepy in general, despite getting some good sleep.  There is a possibility I am getting sick, although aside from sleepiness and a bit more body fatigue than usual I don’t have any other symptoms.  With it being just a walk day, it may also  have been part of the issue: hard to get excited about it, but I knew it was ultimately good for me, and I’m trying my hardest to remain as compliant as possible with the training (outside of having swapped out the forearm work).

* It started to rain toward the end of my 2 miles, and I was wearing my vest with iron plates, so I booked it back home, shucked it off and did the rest of the walk without the vest.  Still moved at a 3.0 pace this whole time, which is good to see.

* We got in a 4.5 mile walk as a family yesterday.  I’ve been going shirtless, getting maximum sun exposure.  I’m glad my kid isn’t too embarrassed about that.

* Another Tang Soo Do tournament prep night tonight.  Tournament on Saturday.  I will be doing open hand forms, weapon forms (long staff/bo/bong depending on your language) and sparring.

 Training Log: Entry 3238

AM WORKOUT (0409 Natural Wake Up)

**DOGGCRAPP** Week 7, Workout B1

Axle Curls

20xAxle

10x43

10x53

17+8+7x68

90 Second bicep stretch

Axle shrugs

20xAxle

10xLight band

10xAverage Band

14+5+4xStrong+Miniband   

70 second trap stretch w/axle+strong and miniband

Belt calf raise

10xBW

10x30

12x80

90 second belt calf stretch w/105lb

SSB Good Morning

10x65

10x98

13+6+6x148

90 second hamstring stretch w/40kg bell

SSB Front Squat

10x65

8x115

4x135

4x185

6x255

17x205

90 second quad stretch

BREAKFAST

Short walk w/dog

Notes:

* Training motivation not super high, but solid.  Whereas I have “it’s just upper body day” for the A days, this morning I told myself “The squat is the only hard part” for this workout, and that was enough.  Got up a minute before the alarm, which seemed like a good sign.

* Progress all around.  Very solid bicep pump, and the stretch afterwards was agony.  Really pushed the good mornings hard.  I had a goal to die on my feet with the front squats and it happened.  I was actually so exhausted that I failed the eccentric.  Part of that was my right knee was just being pissy all morning, so I was using a much slower eccentric than I prefer, which was really taxing.  And, once again, I made it a goal to keep my heels touching on the front squats, so it was super close stance and very quad focused.

* Looking pretty lean.  Always fascinating how it happens during the feast.  Part of me is thinking of just getting back to a traditional Apex Predator approach over the summer vs Feast and Famine.  I’m visiting my in-laws at the end of May, and maybe I’ll let that be a decision point.  It will also be my first “cruise” on DoggCrapp.  Thinking I might do Murph while I’m there, and otherwise just stick with walking and bodyweight stuff.

* I really do feel like the increased walking prioritization has been a big part of that.  With so few carbs in my system, I just run on fat whenever I do any activity, especially with such low intensity.  Been an interesting pivot to downprioritize intensity so much, but it honestly is suiting my appetite for training these days.

* Tang Soo Do last night was very technically focused.  Lot of weapon work.  Not much activity.

 Training Log: Entry 3237

AM WORKOUT (0410 Wake Up Via Alarm)

75 KB swings w/55lb bell

2.55 mile walk at 3.0 pace w/80lb vest (outside)

65x230lb reverse hyper

50 pull aparts

Neck harness

Lateral raise dropset

BREAKFAST

Short walk w/dog

Notes:

* We had some lightning storms this morning, so I went with my CAP barbell vest vs the Ironmaster, since the former uses sand instead of iron weights.  Seemed like the smart call.  It sits a little differently, but it’s still heavy.

* Focused on picking up my pace, and ended up at .3 faster than average.  It matches how fast I’ve been walking on the treadmill.  Wonder if I’ve engrained a faster walking pattern.

* Got in those odds and ends movements.  They all add up and help me feel good.

* Legit had an inclination to do log Kalsu this morning.   Stuck with the plan, but it seems I’m getting the itch to do some crazy stuff.

* Tang Soo Do is on the schedule for tonight.  With our tournament coming up, it’s most likely going to be a prep class: low impact.

 Training Log: Entry 3236

AM WORKOUT (0410 wake up via alarm) Been getting VERY good sleep for a while now

DOGGCRAPP Week 7, Workout A1

Dips

20xBW

10x30

5x55

3x80

5+3+3x117.5

90 second weighted dip stretch w/117.5

KB clean and press away

20x22.5

10x30

12+5+5x55

90 second shoulder stretch

Extreme Close Grip Swiss Bar Bench

20xBar

12x75

7x165

7+3+3x185

90 second tricep stretch w/55lb KB

Underhand Chins

8xBW

10+5+4x15

90 second hanging lat stretch w/105lb

Trap Bar Lift

10x175

10x245

5x335

11x430

60 second 115lb DB stretch

3x10 standing ab wheel

BREAKFAST

Short walk w/dog

Notes:

* Yet again, training motivation is high. Although I should cage that: I’m ready to do THIS training at this time, but I definitely don’t have that compulsion I used to have to train ALL the time. Multiple times over the weekend I saw an opportunity to get in a short sprint workout, but really thought to myself “I don’t want to do that”, so I didn’t. I’m finding that this is what I have a stomach for these days: 3 days of hard lifting, walking whenever possible, and maybe a few short sprints. But it was nice to get this knocked out this morning so I’d have my evening free, because the past 2 times this workout rolled around I ended up sleeping in instead.

* In that regard, I was curious how performance would match up, but I absolutely crushed it. I went up on weight for the dips, KB press and trap bar, and beat previous records on the swiss bar and chins. The trap bar was especially delicious, as I was able to up weight and match my previous record on reps with the lower weight, which, again, was set under more ideal circumstances. Definitely left some blood on the barbell there.

* Goofed on the swiss bar bench and did the math wrong initially. That set of 165 I had in my head as 185, but when I went to press it I could tell it was too light. Called it an extra warm up set.

* Just a good day overall. Might be able to get in a walk this evening. Doing my carb up meal: looking like some bison spaghetti, sourdough and some cookies/brownies.

Oh yeah, I came up with an idea that I'm sure I came up with before, but DoggCrapp/Super Squats hybrid.  Still train 3x a week, but change the movements each workout (A-B-C, A-B-C, etc).  Smaller jumps up in weight each week, allows the program to be run for longer, still brutal.

 Training Log: Entry 3235

Quick weekend summary: lots of activity, over 6 miles of walking, lawn work, some shorter sprint style workouts.

Got in mat pulls with the texas deadlift bar.  6 mats, 13+5+4x405+chains

Tonight, I made all the steaks.

Piedmontese bavette and filet mignon, then venison tenderloin and chops.

 Training Log: Entry 3234

AM WORKOUT (0410 wake up via alarm)

**DOGGCRAPP** Week 6, Workout B3

Band Curls

15xMiniband

10xMonster Miniband

6x2 minibands

11+6+5xMonster+Miniband  

90 second bicep stretch

Viking Kelso Shrugs

10x25

10x50

10x75

12+6+6x150 

90 second axle trap stretch w/strong bands

SSB Calf Raises

10xBar

10x175

10x265

90 second belt calf raise w/105lb

Viking deficit SLDL

10x50

10x100

12+8+7x150

60 second hamstring stretch w/40kg bell

SSB Squats

10xBar

4xBar+light band

4x115+light band

8x155+light band

18x115+light band

90 second quad stretch

2x10 standing ab wheel (10 second plank on the final rep)

BREAKFAST

Short walk w/dog

Notes:

* Once again, training motivation was solid.  Was borderline excited to get this workout done.  Still more in the frame that “after I do, that means I’m done and the weekend can start when I get home” rather than “yippee I get to go lift weights this morning”, but also NOT “I HAVE to do this if I wanna get my weekend”.  No convincing necessary: just up and at ‘em.

* Good contraction at the top with those band curls.  The bottom of the rep is a little on the light side, but I’m still getting a good pump.

* The SSB calf raises are absolutely the right call as far as bar on a back calf raises go.  Being able to use my hands to balance myself goes a LONG way, and I got in a very solid stretch.  I imagine that’s going to be my way forward, and I can just play around with load and bands as the need arises.

* Those Viking deficit SLDLs get a solid stretch in the hamstrings.  I realized that the bar gets further away from me as I get lower on the eccentric, due to the load of the landmine.  It’s a very unique movement.

* Those squats against the bands still rock me every single week.  I’m such a fan of them: the intensity they generate is just mind boggling for such a light load.  I am absolutely wiped out once it’s done, and the overload on the quads is nuts.  It’s got me thinking about reverse bands sometime for some of the other movements.  I just barely eeked out that 18th rep on the widowmaker.  I really just feel like my soul is going to escape.  It crushes everything.

* Mrs and I squared off again for Tang Soo Do sparring.  We had what felt like a 5 minute sudden death round at the end.  She took the W again.  Really awesome to have her come along so far.  Fun to play around with her defense.

 Training Log: Entry 3233

AM WORKOUT (0410 wake-up via alarm)

3 mile treadmill walk w/45lb vest

* 1st mile at 3.0 speed and 5 incline

* 2nd at 3.0 and 6

* 3rd at 3.0 and 6.5

Notes:

* Kept this simple.  In full disclosure, I walked 3 miles vs my typical 2 because I was watching the new X-men series on Disney+ and wanted to finish to episode I was on.  Rainstorms and wind this morning compelled me to use the treadmill vs walk outside.  We got in a 2.5 mile walk as a family last night, so I’m accumulating some good mileage.

* Breathed through the nose the entire time.  Walk was a little rough at the start, but I found the gear I needed.

* No additional work: I’ve managed to get in a solid amount this week as it is.

* Tang Soo Do sparring tonight.  More activity.

 Training Log: Entry 3232

AM WORKOUT (0410 wake up via alarm)

**DOGGCRAPP** Week 6, Workout A3

Axle Incline Bench

20xAxle

10x136

10+4+3x186

90 second dip stretch w/105lbs

Trap Bar Press

10xBar

8x98

9+4+3x130

90 second shoulder stretch

Incline KB Skullcrusher

20x22.5

10x30

12+4+4x37.5

90 second KB tricep stretch w/24kg

Angled NG Chins

8xBW

8+4+3xMiniband

90 Second hanging lat stretch w/105lb

Viking rows

15x30

10x55

10x80

8x105

4x125

12x155

7x155

1 min per side 115lb loaded DB stretch

3x10 standing ab wheel

Lateral raise stripset

Notes:

* Didn’t experience the usual degree of ennui/lack of motivation this morning. I’m once again imagining this is the effect of the feast phase vs the famine phase. More food, and specifically more fats is giving me more energy and more drive to train. Still don’t care to get up at 0410 to train, but it wasn’t like before where I could pull it off my knowing it was “just” upper body day. Work has really been pretty crushing this month, and that’s been a driving factor for just “life fatigue”, but I’m pretty pleased to get these workouts knocked out.

* Saw progress everywhere. Really solid performance on the incline bench, trap bar and KBs saw some more weight, squeaked out a few more reps on those chins, and went with a legit 2 sets on the Viking rows with some progress. Also got in a full stretch for the DB stretch at the end.

* Really tried to focus on mind muscle with the rows. Too easy to turn sloppy. Experienced less shoulder clicking and popping on the trap bar press.

* Had enough time for some solid post training assistance work this morning. I like being able to hit those laterals on the day I train shoulders.

* Mrs and I squared off for the finals last night in our inner-Dojang sparring tournament. She beat me by points when time ran out. Always pleased to see her progress.

*  I weighed myself at 83.6 kg this morning, which bodes well, because I'm up from the last time I weighed in but look leaner.  Wanted to make sure I was moving the needle the right way.

 Training Log: Entry 3231

AM WORKOUT (0410 wake up via alarm)

Treadmill walk

2 miles at 3.0 speed, first mile incline 5, second mile incline 6, wearing a 45lb vest

60x230lb reverse hypers

50 band pull aparts

Neck harness work

Notes:

* Woke up to a tornado watch this morning, which was a pretty good sign to keep the walk indoors.  For those of you not fluent in mid-west/great plains speak, this isn’t as alarming as it sounds.  A tornado WARNING means that there’s a tornado nearby: a watch means that there is a potential for a tornado with the current weather conditions.  Like a nacho warning would be if I bring you a plate of nachos, whereas a nacho watch would be if I set out some meat, beans, cheese and chips.  Nachos MIGHT be coming your way, but maybe I’m gonna make them for me instead.

* I honestly didn’t think I’d do much more than incline 5.  That was already pretty intense.  I managed to find another gear at the mile mark.  Breathed through the nose the entire time.  Just a solid walk workout, making DoggCrapp proud.  So bodybuilder of me to do incline walking on a treadmill.

* Upped the weight on the reverse hypers.  I really feel like bringing them back has been huge for my progress.  Definitely one of those gamechangers.

* Tang Soo Do sparring is on for tonight.  We’re doing a tournament at the end of the month

 Training Log: Entry 3230

AM WORKOUT (0410 wake up via alarm)

**DOGGCRAPP** Week 6, Workout B2

KB Curls

12x22.5

10x30

10+5+5x35

90 second bicep stretch

Hise Shrugs

15xBar

10x135

10x245

15+10+6x385

90 second trap stretch w/axle w/strong bands

DB calf raise

10xBW

10x45

10x90

90 second 105lb calf stretch

GHRs

10xBW

12+7+7 w/25lbs behind head

90 second 25lb GHR stretch

Buffalo Bar Squat

10xBar

8x135

4x225

8x315

21x255

90 second quad stretch

3x10 standing ab wheel

BREAKFAST

Short walk w/dog

Notes:

* Saw some solid progress all around.  The GHRs in particular were really strong, along with the Hise shrugs.  Was feeling a bit beat up on the squats, so chip-shotted it with 1 rep on the heavy set and 5 more pounds on the widowmaker.  Definitely gave the latter my all, but shoulda gone out for real on it. Next time.

* Calf raises keep moving around.  I think this was a better set up for them.

* Carbing up later today with some tuna casserole, homemade sourdough and some banana bread with honey.  Quality stuff.

 Training Log: Entry 3229

It's been an awesome weekend.  We've got on a 5.5 mile walk both days, I mowed my lawn today for some extra activity, and before that I did 75 swings with a 24kg bell.  Both days I woke up and hit the push ups and squats, and yesterday's "sprint" was a classic 5 minutes of ABCs BUT with a focus on rep quality.  Actually got in the clean and went deep on the front squats.  VERY different animal.

...yes, I, once again, was in my pajamas. Weekends are packed.

Got a real treat with some Hawaiian BBQ yesterday.    I got a loco moco for myself up above while the Mrs got a combo plate of chicken katsu, kalbi ribs and shoyu chicken

And dinner tonight: lamb and venison burgers on chaffle buns with jarlsburg swiss, avocado mayo (a fruit!) and grassfed sour cream. The one on the right is a double burger.  I am made enough for leftovers. Meal prep, haha

 Training Log: Entry 3228

AM WORKOUT (0410 wake up via alarm)

**DOGGCRAPP** Week 5, Workout A2

DB Bench

20x22.5

15x45

10x70

18+5+3x90

90 second weighted dip stretch w/105lbs

BtN Press

10xBar

10x65

7+3+2x125

90 second shoulder stretch

Close grip axle lockouts

15xAxle

10x136

3x186

8+4+3x206

90 second tricep stretch w/20kg bell

NG chins

7xBW

5x1 chain

8+3+3x2 chains

90 second hanging lat stretch w/105lbs

Axle deadlifts

3x176+chains

1x316+chains   

6+3+2x406+chains

1 minute 115lb DB lat stretch (per side)

3x10 standing ab wheel

BREAKFAST

Short walk w/dog

Notes: 

* I tried to talk myself out of this workout, but two things compelled me.  One was that it was Friday, and I wanted to have my Friday night with my family rather than spend it training, and the other was that it was “just the upper body day”.  Which is honestly pretty funny, because I genuinely work harder on this day overall compared to the B days, but in my mind any day I’m training my upperbody is easier than a squat day.  It’s kind of a nice psychological trick with this protocol.

* I made progress on everything except for the chins, and there is always an x-factor there as my bodyweight changes.  I at least matched previous numbers, so I’m willing to keep on keeping on with that.  DBs saw 1 rep, more weight on the BTN press, 2 extra reps on the CG, new ROM on the deadlifts.

* On those deadlifts, I had a new x-factor in play: I forgot to take off my knee sleeves under my sweats.  I forgot that I’d pulled without them for the whole cycle.  It created something I had to pull around on the concentric, and they snagged on some of the eccentrics.  Just added more difficulty, which isn’t a bad thing.  But along with that, I was pulling SUPER straight legged today.  My left meniscus was a little touchy at Tang Soo Do tonight and was acting up still this morning, and I’m wondering if that made me a little less willing to bend at the knee.  I could still be experiencing a bit of tightness from the race as well.  But, in general, this makes me really pleased that, even while messed up, with the “wrong gear” on, at the end of the workout, I can still have this kind of output.  It bodes well for where my strength is.

* Looking for down the line, I’m going to have a week out of town at the end of May/early June, so I’m looking at that being my first cruise.  I’ll see if I can ride out all these movements until that time, as it would be nice to just hit the reset upon return.

 Training Log: Entry 3227

AM WORKOUT (0410 wake up via alarm)

75 KB swings w/24kg Bells

2.3 mile walk w/80lb vest

50 band pull aparts

Lateral raise dropset

Notes:

* Kept it simple and got it done.  I’m seeing the benefits of the walking: looking leaner.  We also got in a 3 mile walk as a family yesterday evening.  I can see seasonal trends now of leaning up over the summer and growing during the winter simply due to activity levels.

* Training motivation is a little low.  I had some extra time after the lateral raises, and used it just to knock out some chores vs get in more work.  I’m really feeling like I’m doing “enough” at this point.  3 days of lifting, 3-4 days of walking, 1-2 days of “sprinting” seems like a solid balance.  Daily work is no longer a thing.

* I imagine another part of the leanness equation is lower cals than usual.  Work has been very busy, and I’ll come home, smash as much food as I can for dinner and then move on to the next event.  Not putting away the amount I need, but at least it’s quality.

 Training Log: Entry 3226

**DOGGCRAPP** Week 5, Workout B1

Axle Curls 

15xAxle 

10x43 

10x53 

15+7+5x68 

90 second bicep stretch

Axle Shrugs 

20xAxle 

10xLight Band 

10xAverage 

7+5+3xStrong+Mini 

70 second trap stretch w/strong+mini band

Belt calf raise 

10xBW 

10x30 

12x65 

90 second calf stretch w/65lbs

SSB Good Morning 

10xBar 

8x98 

10+5+3x148 

90 second hamstring stretch w/40kg bell

SSB Front Squats 

10xBar 

8x115 

4x135 

4x185 

8x245 

20x195

90 second quad stretch

3x10 standing ab wheel

BREAKFAST

Short walk w/dog

Notes: 

* Gonna keep this short, but this was a solid workout, saw PRs everywhere, and check out that stance on the squats.  Heels together.  Got 2 extra reps on the heavy set and 3 on the widowmaker.

 Training Log: Entry 3225

AM WORKOUT (0410 wake up via alarm)

75 KB swings w/24kg bell

2.3 mile walk w/80lb vest (2.9 MPH stride, .2 better than average)

100x180lb reverse hypers

50 band pull aparts

2 sets of neck harness work

3x10 standing ab wheel

Notes:

* I continue to appreciate the ability to get in these walks between workouts.  I’m really needing this pace of training these days.  And though I woke up stiff from the race, I’m definitely not as broke down as I’ve been.

* Focused on a quicker stride today and it worked out.  Wanting to make the walk a bit more “intentional” and not just a stroll.  

* That reverse hyper set was transformative.  There’s a legit conditioning effect when the reps get that high.

* I’ve noticed I’ve let the 300 squats and 300 push ups a day fall off, and I’m ok with that.  I’m also happy that I’m ok with that.  Having lost the compulsion for daily numbers is a win in and of itself.

* The walk gave me lots of time to think about things.  I realize I’m not as lean as I was last year, but I’m bigger and stronger, and I feel like my caffeine consumption plays a role in that.  I was all aboard the Jamie Lewis famine train of taking in a ton of caffeine when I was following Feast/Famine/Ferocity, but as I transitioned more toward carnivore, my caffeine sources just didn’t jive with that lifestyle.  I’ve gone from over a gram of caffeine a day to 2 green teas with a LOT of water to dilute it.  I imagine it’s given my adrenals a break and made me NOT so full of cortisol that I can actually grow and recover.  Also see my deadlift coming back and how it correlates with that reverse hyper coming back into the programming too.  In general, it's been a very interesting year.  I effectively cut myself down to my total baseline, from 201lbs to 165, and have been gradually building myself back, but doing so the "right way" for me.  I had previously achieved these results using a lot of approaches that were a poor fit for me, and I suffered the consequences for it.    

* Saw a competition in July that has my interest.  I’ll have to see if my schedule works out for it.

* Tang Soo Do on the schedule tonight, assuming I get out of work on time.

 Training Log: Entry 3224

PM WORKOUT (1600)

**DOGGCRAPP** Week 5, Workout A1

Dips
20xBW
10x30
8x55
3x80
8+3+3x115

90 second stretch w/105lbs

KB Clean and press away
15x22.5
10x30
16+7+6x24kg

90 second axle shoulder stretch

Extreme close grip swiss bar bench
20xBar
10x115
5+3+2x185

90 second KB tricep stretch w/24kg

Chins (underhand)
8xBW
9+4+4x15

60 second Hanging lat stretch w/115lbs

Low Handle Trap Bar Pulls

10x175
10x245
5x335
11x425

30 second 115lb DB lat stretch

1x15 standing ab wheel w/15 plank on final rep

Notes: 

* Decided to sleep in today, and schedule was able to support.  Got in afternoon training, which I also did the last time I did this workout, so it was easy to do an apples to apples.

* This workout definitely pushed up the challenge level.  I managed to progress of every movement, but I had to fight for it.  Today was a fasting day, so I came into this off of 6 servings of Metabolic Drive over the span of 14 hours, so that may have played a role.  Post workout was legit thought: Tuna Casserole, some crescent rolls, fried eggs and some homemade oatmeal peanut butter chocolate chip cookies.  Been a LONG time since I did the whole "crush a workout, crush a meal": was good to revisit that.  I may make that a regular thing for Mondays at this rate.

* My right shoulder was practically slipping out of the socket on the swiss bar press.  I've noticed that on this a few times.  If it persists, I may throw on the slingshot to bypass the bottom portion.

* Chins have progressed decently.  Good to reclaim that.

* I am very pleased with the trap bar lift performance.  I'm rediscovering being a puller again.  Finding that other gear.  I had to reset from the bottom before rep 5, because the handles were tilting, which created a new challenge.  And in full disclosure, my kid came into the garage at rep 10 to tell me that dinner was going to be ready in 5 minutes, and knowing that they were watching me, I was able to find that 11th rep.  We always want to impress our kids.

 Training Log: Entry 3223

Slept until 0700, got up, knocked out some squats and push ups, amazing breakfast, some lunch out at Panda Express (large ala carte teriyaki chicken), came home and knocked out these mat pulls

(2) Mat Pulls 

9+3+3x406+chains 

I was curious how this would go after that race.  I was stiff and played it a little smarter and didn't push too stupidly far.  I think the Panda Express was honestly more of a variable: kept feeling myself wanting to burp it up.  Funny enough, my belt was snug today and I just assumed it was bloat...only to find out I had snagging the top of my waistline in the belt.  When I adjusted, I discovered how LOOSE my belt is fitting: that famine showed off it's impact.

Here was dinner tonight

A piedmontese grassfed tri trip on the right, and a pressurecooked corned beef brisket on the left.  Tri tip was a little more done than I prefer, but the family walked away happy, and I somehow managed to have leftovers.

And forgot to mention that I went for a 2 mile walk with the dog right after those mat pulls.  Really dig what Dan John has to say about getting in that walk immediately post workout.

 Training Log: Entry 3222

Got up at 0545, knocked out 55 push ups while my steak and eggs cooked, then went for a 10 mile race. 

IT went well

That 10 mile run went the best it’s been in the 3 years I’ve been running it. I did absolutely ZERO prep for it and felt the best I had. It took until about mile 4 for me to find my groove, but I didn’t feel bad up until that point: just “aware” that I was running. After that, it became effortless. Got to talk with my wife the entire time, so we kept a comfortable conversational pace, and when it was done I felt like I coulda gutted out the rest of the distance to get in a half marathon.

The steak and eggs absolutely hit the spot. 

That steak came from my wife’s family’s farm in Iowa, and goddamn, whatever they’re doing with those cows, they’re doing it right, because it’s delicious. I actually air fried it this morning, since it was faster than grilling, which I’ve never done with a “good” steak, since it seemed like a waste but it actually turned out really yummy with some Duck Fat Spray and some Redmon’s salt. Felt awesome having it in me for the distance.

Of course, NOW, about 2 hours later, I am an absolute Tin Man walking wreck, haha, but as Dan John pointed out, you either spend time prepping before the race or spend time recovering afterwards, but either way you spend time.

Off to eat all the meat in the world for the rest of the day. Looking like some Culver’s for lunch and our favorite BBQ place for dinner.

 Training Log: Entry 3221

AM WORKOUT (0410 wake up via alarm)

**DOGGCRAPP** Week 4, Workout B3

Band curls

10xMiniband

10xMonster miniband

5x 2 minibands

7+4+2xMMB and MB

90 second bicep stretch

Viking Landmine Kelso Shrugs

10x25

10x50

10x75

10+6+6x150

90 second axle trap stretch against short strong bands

KB calf raise

10xBW

10x20kg

10x40kg

90 second belt calf stretch w/105lbs

Viking landmine deficit RDL

10x50

10x100

11+6+5x150

45 second hamstring stretch w/75lb on axle/landmine

SSB Squats

10xBar

10xLight band

5xDoubled light band

5xDLB+25

7xDLB+45

17xDLB+25

90 second quad stretch

Standing ab wheel

3x10

BREAKFAST

Short walk w/dog

Notes:

* Woke up slightly before the alarm, contemplated sleeping in and training in the evening instead, realized I had a 10 mile run tomorrow and I wanted as much time as possible between the widowmaker and that run, and it motivated me to stick with the plan.

* Slightly altered the band curls, putting the mats on either side and the KB dead center. Still need to stand ON the KB with the heavier resistance, as otherwise it lifts up with the bands. I can always use a heavier bell, but this is working for now, and I’m getting a pretty solid pump out of it. Different resistance curve.

* The Kelso shrugs are hitting just right. This is just a great set up for them.

* Went with a different approach for the calf raises. I appreciate how simple this is, and so much room for growth with the adjustable bells. One of the things I like about the adjustable KBs vs the DBs is I can go up by 2.5lbs vs 5lb jumps, since I only have 1 side to load. This wasn’t absolute calf murder, but I’m ok with that.

* Really dug those deficit Viking landmine RDLs, and not just because of the ridiculous about of adjectives. Got in a VERY solid hamstring stretch on the eccentric. Have to put the ego away with how light it is, but the goal is to keep the goal the goal.

* Oh my god those SSB squats against the bands. This is THE next evolution. It’s absolutely wild how much they blow up my quads. Got 2 more reps than last time on the heavy set, and 1 more on the widowmaker, and I earned every single rep. So pleased with this.

Also, proud of what I whipped up for dinner out of some leftovers.

Turkey breast burgers (cut cut a huge turkey breast down to size) on chaffle buns with Jarlsburg swiss, grassfed sour cream and just a hint of avocado mayo (don’t tell the carnivore cops). I threw it together in 10 minutes in between getting home from work later and having to turn right around to take my kid to a school function. Really just no excuses.

And featuring some Duck Fat Spray in the background. Gotta rep Nebraska

 Training Log: Entry 3220

AM WORKOUT (0410 wake up via alarm)

Treadmill walk w/45lb weighted vest

1 mile at 3.0 mph and 5% incline

1 mile at 3.0 mph and 6% incline

.5 mile at 3.0 mph and 7% incline

Dan John’s “Humane Burpee” w/24kg bell

* 15 KB swings, 10 goblet squats, 10 push ups, then 15-9-9, 15-8-8, down to 15-1-1

50 band pull aparts

Notes:

* Moved quick this morning and had a lot of time to train.  Got in an extra half mile, and settled on the humane burpee as a way to get in some swings, squats and push ups.  Have to fight my instincts to want to just blow my brains out with conditioning: slow and steady is winning this race, and I’ve got a 10 mile run on Saturday that I haven’t trained for in the slightest.

* Picked the treadmill because I’m in single-dad-ops still and didn’t want to leave my kid alone in the house while I walked outside.  Weather has gotten better though, and we actually took the dog for a 2 mile walk yesterday after dinner (took my kid out to Texas Roadhouse, since it was a calmer night for us.  They really dug how we had Texas De Brazil on Sunday and Texas Roadhouse on Wed.  Double Texas/Double steak week.  Still got my bowls of hardboiled eggs for a side, full rack of no-sauce ribs and some of my kid’s sirloin, so absolute winning and totally “Apex Predator” meat on the bone after a day of Metabolic Drive).

* Was listening to Dan John podcasts and realized I was cutting the Humane Burpee short before: it’s 10 reps to start, not 5.  Definitely makes it interesting.  I actually wonder if a Juarez Valley approach would make it even more awful.  

* Really dug how deep I could get in the goblet squat if I focused on it.  It’s one of the big things I’ve taken away from changing up my squat style.  Even as my bodyweight creeps back up, I feel like I’ve still been able to maintain the mobility.  Also really trying to emphasize rep quality on push ups.  Realized I’ve been letting my hips sag for years on that movement.

* Tang Soo Do tonight, assuming I get off work on time.

 Training Log: Entry 3219

AM WORKOUT (0410 wake up via alarm)

**DOGGCRAPP** Week 4, Workout A3

Axle Incline Bench

10xAxle

10x136

7+4+3x186

90 second dip stretch w/105lb

Trap Bar Press

10xBar

8x98

9+5+4x125

90 second shoulder stretch

(4) Incline KB skullcrusher

15x22.5

10x30

17+6+7x35

90 second KB tricep stretch w/35lb

Angled chins

8xBodyweight

6+4+3xminiband

90 second hold w/105lb

Viking landmine rows

10x55

10x80

10x105

5x125

10+3+1x155

90 second lat stretch against short average bands

3x10 standing ab wheel

Lateral raise dropset

BREAKFAST

Short walk w/dog

Notes:

* I continue to appreciate the layout of DoggCrapp, because my alarm came early this morning and I felt sorry for myself for a brief moment and then realized it was just upper body today, and I’d be able to manage that. While the Mrs is away, home life is just a little more laborious than usual and I’m staying up a little later, but all things are checking so far.

* And on the topic of appreciating the layout, it was awesome to really be able to push myself hard on this, knowing what I needed to beat. Felt some solid pumps as well. Getting in the volume on the warm-up really does help. Shoulders were a little underwhelming, and I felt a few clicks and pops in the right one, but hammering those lateral raises at the end put a nice bow on things.

* Deviated a little and rest paused the back work. Realized why it’s a bad idea: rows are a circus act when you’re fatigued, and there’s not much back recruitment at that point. Next time I’ll be a good boy and just do 2 sets.

* Abs have felt torn up since Monday. Still went with the ab wheel to try to bring some life back to them.

* Physique is looking pretty sharp. I feel like the high compliance Velocity/Apex Predator is really paying off. It’s a lesson I always relearn: stop trying to mess with success.

 Training Log: Entry 3218

AM WORKOUT (0410 wake up via alarm)

2 mile treadmill walk w/45lb vest (speed 3, incline 4 for the first mile, 5 for the second)

95x180lb reverse hyper

50 pull aparts

2x5 standing ab wheel

Neck harness

Tabata interval KB swings (rotate between 40kg bell, 24kg bell, 20kg bell, and 32.5lb bell per round)

Notes:

* Getting in that DoggCrapp cardio and some odds and ends.  With the Mrs away, I didn’t want to leave my kid home alone while I went for a walk at 0’dark stupid, so I used the treadmill and made use of its incline.  Was a nice change of pace, and the motor kept me honest on my stride.  The 45lb vest feels incredibly light compared to my usual 80lber, which was a nice change.  Breathed through the nose the whole time.  Forgot to mention that I do a 10 mile race on Saturday, and minus that 5k I ran on my cruise, I haven’t done any running in about a year, so that’ll be interesting.

* That KB swing workout at the end was nice.  Between that and the hypers, I got my hips in a good way.  They were feeling a little beat up before the workout.  Also, my left quad is sore, which is pretty rare for me these days, so that’s a good sign with yesterday’s workout.  Honestly really digging the return to DoggCrapp: 3 days a week of lifting, constantly rotating movement, progressive overload, adequate time for walking, this is really suiting me right now.  Just don’t care for how long the workouts take, but I’m getting up a little earlier and making it work.

* Tang Soo Do later today.  I’m on day 2 of higher compliance Apex Predator/Velocity diet, basically bringing protein powder to work for lunch and then a solid meal at home.

 Training Log: Entry 3217

AM WORKOUT (0410 wake up via alarm)

**DOGGCRAPP** Week 4, Workout B2

KB Curls

10x22.5

10x27.5

14x8x8x32.5

90 Second bicep stretch

Hise Shrugs

10xBar

10x162

10x252

10+6+5x385

90 second axle trap stretch w/short average bands

Buffalo Bar Calf Raise

10xBar

10x175

11x285

90 second belt calf stretch w/105lbs

GHR

10xBW

9+6+6x22.5 behind head

85 second hamstring stretch w/22.5lb KB behind head

Buffalo Bar Squat

10xBar

10x135

4x225

7x315

21x250

90 second quad stretch

2x10 standing ab wheel w/10 second plank on final rep

BREAKFAST

Short walk w/dog

Notes:

* I came into this still VERY full.  You’ll see/hear me on the video belching a few times.  Basically 2 solid days of feasting.  And I’ll have to take a moment to just celebrate how awesome these feasts are, because there’s zero food guilt when all you’re feasting on is meat.  Both times, I ate until food sounded like a bad idea, and waited until it sounded like a good idea to eat again.  It’s still so weird for me to actually be satisfied, to walk around thinking “I don’t even want to THINK about food right now”, and to know that everything I ate is working to make me bigger and stronger.  And hell, it even gels with Dante’s “2g of protein per pound of bodyweight” demand there, and coincides with something Dusty was talking about regarding the sheer amount of food necessary to grow.

* All that aside, this was a fantastic session.  I’ve really been digging going into this “round 2” of DC.  The first week set the baselines, and now I can REALLY push down on the throttle and see what I can do.  There’s still a little room to push on these sets, but they were much closer to the breaking point than before, and I beat the log book in every way, with the highlight being that squat widowmaker where I got in one more rep WITH 5lbs heavier than previous.

* Got a solid pump on the curls, focusing on flexing at the top of the rep.  Can get in a decent bicep cramp that way.  I ended up going quite a bit heavier on the Hise shrugs than last time, and simply unracking/walking them out was a challenge.  I came into today with a pretty stiff back, which was most likely a product of TABEARTA from yesterday.  But, per John Meadows RX, the hamstring work before squats and all the time under the bar made it so that, when it came time to squat, I was feeling pretty solid.

* Calf raises were agony.  The concentric was a little on the short side due to some balancing issues, but the stretch was solid.

* Found some extra reps on those GHRs.  Really pushed it hard.

* Squats went well.  Still going beltless, still keeping a close stance, really feeling a burn in the quads.  I saw some crazy vascularity on them when it was all over.  Also, I changed this day around from last time, as before I tried to do SLDLs after squats and just had to fold because my back was in agony.  Today, I did GHRs, which meant training them before squats, and it worked well.  I may honestly drop the SLDLs in general and use reverse hypers on my B3 day, but in that case I’d probably push the reps much higher than 10-20, just because that seems kinda weird with the hyper.

* Supposed to be some thunderstorms today, so most likely not much walking in my future.