Training Log: Entry 3263

Got up at 0600 and ran a fasted Murph, RX with the 20lb vest

Total time was 52:05

First mile took 9:17, final mile was 9:43

For the bodyweight work, I partitioned it, using a Dan John approach of 2-4-6 and 3-6-9 for chin/push up/squat respectively (so 2 chins, 4 push ups, 6 squats, then 3 chins, 6 push ups, 9 squats, then repeat).  

This definitely wasn't my fastest time, but I did have a few factors to contend with.  One being that I'm at my in-laws in Denver, so I'm at mile high elevation, and an absolutely NOT in Murph shape.  The other being that, my chinning rig was some Ironmind loops wrapped around an I-beam

Which is a lot better than doing chins off the I-beam itself, but still not an ideal set up.  But f**k it: this is a Memorial WOD, and I can suffer a little in memory of a hero.

"Happy" Memorial Day never sounds right, so solemn Memorial day to you all.

 Training Log: Entry 3262

AM WORKOUT (0410 wake up via alarm)

**DOGGCRAPP** Week 11, Workout A2

DB Bench

20x20lb

15x45

10x70

15+4+3x95

90 second weighted dip stretch w/105lb

BtN Press

10xBar

8x78

6+3+2x135

90 Second shoulder stretch

Close grip axle lockouts

20xAxle

10x136

9+3+3x216

90 second KB tricep stretch w/20kg bell

NG Chins

6xBW

5x1 chain

7+3+3x2chains, DROPSET 3x1 chain, 3x no chains

70 second wide grip hanging lat stretch w/105lb

Deadlifts

3x135+chains

1x315+chains (felt WAY too heavy)

0x405+chains (welded to the floor)

3x10 standing ab wheel

75x10 lat raises  

BREAKFAST

Moderate walk w/dog

Notes:

* Video was blocked because of music…music I’ve listened to for several other videos before.  This is getting tedious.

* Training motivation was high for this one, which is a bit of a bummer with how it ended.  I was excited to finish out the ROM progression cycle, but my system is just too exhausted.  The warning sign was there with 315: it moved WAY too slow, and then 405 was welded to the floor.  I’m not beating myself up over it: every workout up until this point was strong, and I pulled 3 extra reps with the trap bar on Monday.  I’m operating on a time compressed schedule because of vacation, and I’ve been getting in a lot of work.  But it’s still a bummer when this was the end of the cycle and a chance to “really deadlift”.  Gotta see the signs though: been blasting for a LONG time, now it’s time to cruise.

* I DID see some solid progress on the DB bench and close grip axle lockouts.  Upped the weight on the behind the neck press.  Saw some serious regression on the chins.  I imagine my climbing bodyweight is part of that, but I’ve also just been stagnating on chins for a bit.  

* I feel like there’s an element of nutritional fatigue coming into play as well as it relates to my recovery: just tired of eating so much.  And tired of eating so much dairy via cheese to get in more calories.  It’s going to be nice to take a break, drop the metabolism and reset.

* Most exciting development was last night’s Tang Soo Do class.  I am the dojang’s sparring champion, having dethrowned the current champ who has reigned for the past 4 months: our most senior blackbelt student.  To get there, I had to beat 2 students senior to me, to include one other blackbelt.  Alongside that, the first blackbelt I sparred went against my kid at first…and TOTALLY sparred my kid as though THEY were peers.  It was pretty uncool: my kid is about 5 years younger, half the rank, and half the size.  TYPICALLY, in that situation, as a senior, you allow the other student a little bit of play so that they can learn, grow, and get better.  Instead, this person just stomped my kid and scored 3 points in 30 seconds.  So I felt a little bit of redemption beating them.  The senior student, in turn, went against my Valkyrie before going against me, and she did a fantastic job holding her own.  She made him work, held up a strong defense, worked angles against him, and generally made him uncomfortable, as prior to this point he had been relying on his long reach (he’s about 6’2) to fight on the outside and pick shots.  He hadn’t felt pressure before.  She lost by points when time ran out, but went the distance, like Rocky.  When it was my turn, I focused heavily on working angles to get past his long reach and using my kicks to bring his leg down when he’d offer it as a defense.  I scored primarily with body punches, as once I closed the distance his long limbs worked against him.  I was able to get a 1 point lead on him and could see him turn up the aggression at the end to try to reclaim it, but eventually time ran out.  The instructor congratulated us both, because he’s recognized by hybrid approach as being a new threat to this dude who has only ever sparred against folks that spar JUST like him, and he appreciated that he was trying to find ways around it.  Just a great night really: made me feel pretty alive.

* When my work day is done, I’ll be on the road and on my way to my in-laws.  I have some training ideas, but the primary one is for training not to consume my life or time while I’m there.  Murph is still an objective, but beyond that, I just want to stay active.

 Training Log: Entry 3261

AM WORKOUT (0430 wake up via alarm, slept in)

75 KB swings w/57.5lb bell

2.6 mile walk w/80lb vest at 3.0 mph

85x230lb reverse hypers

50 band pull aparts

BREAKFAST

Moving roofing equipment

Moderate walk w/dog

Notes:

* Kiddo is out of school, so I don’t need to wake up quite as early to get them ready and out the door.  Got in 30 extra minutes of sleep and it honestly felt pretty awesome, so training motivation was up.  Also factoring into that was that today was going to be my only fasted weighted vest walk for this week: I leave for my in-laws Thursday evening, and from there engage in about 10 days of being “off plan”.  In turn, this week is a little weird, as I ran 2 days of DoggCrapp back to back on Mon and Tues, doing my walk today, and will get in one more DC workout on Thurs morning, which will include the capstone of ROM progression with deadlifts from the floor.

* And in recapping all that, I’m feeling pretty worn out physically.  I do imagine part of that is I’m not willing to match my nutrition with my training.  I’m burning out of eating so much, and, upon review, I’m remembering that one of the benefits of the feast-famine approach is that the famine gives me a chance to reset my metabolism a little lower so it doesn’t take quite as much food to get the results I want.  I’m going to use the vacation to induce that famine effect, and try to extend it a little further after that, since I’m coming off a longer feast.

* Swings felt really solid this morning: feels like my posterior chain has really found a new gear.  The reverse hypers were also powerful, and 85 reps is having a good training effect.  Walking pace was in a good way as well.

* I’m getting a new roof, due to hail damage from a tornado.  Yesterday, all the supplies were dropped off at my house…only for another tornado to threaten the area, so I had to move a bunch of it into my garage to protect it, then bring it all back out this morning to support the roofing ops.  Was good general physical activity.

* Had Tang Soo Do last night, and will have it again tonight.  We’re moving to 3 nights per week for June and July.  This week is sparring.  Mrs and I squared off in the first round and she won by points when time ran out.  She’s getting really sharp and I have to keep digging deeper and deeper into my bag of tricks.  This was the first time I really got to play around with footwork: cutting off angles and trying to own the ring-space.

 Training Log: Entry 3260

AM WORKOUT (0405 wake up via alarm)

**DOGGCRAPP** Week 11, Workout B1

Axle Curls

20xAxle

10x53

8x63

16+6+6x73

90 second bicep stretch

Axle Shrugs

20xAxle

10xLight band

5xStrong Band

11+5+4xSuper Strong Band

70 second axle trap stretch w/super strong band

Belt calf raises

20xBW

10x55

12x105

90 second belt calf stretch

SSB Good Mornings

10xBar

10x98

13+5+3x155

90 second hamstring stretch w/40kg bell

SSB Front Squats

10xBar

8x115

4x135

4x185

5x265

15x215

90 second quad stretch

3x10 standing ab wheel

No walk (storms)

Notes:

* Training motivation was solid enough for this.  This day doesn’t particularly jazz me, but it’s not bad.  Pretty middle of the road.  Those SSB good mornings are probably the worst of it, and they really DO suck.  

* Progressed on everything in some way.  More reps on the curls and good mornings, more weight/resistance on the shrugs, calves, and the front squats.

* Broke out some bands that have been on storage for a LONG time on those shrugs, and I’m really seeing the benefits of focusing on traps in the program.  They’re showing up strong, and I feel like this is one of the many positive contributors toward my improving deadlift.

* On the SSB good mornings, I had a real technique revelation where I established a solid mind-muscle connection with my posterior chain the complete the movement.  No longer just hinging the hips, but also squeezing/contracting the muscles to complete the movement.  Took some pain away from my right hip as well.

* I’m not satisfied with the widowmaker performance on the front squat.  It was absolutely tough at 15 reps, but I was more facing issues with the rack vs my quads.  My right bicep kept cramping under the load, and I effectively lost the weight on the eccentric of the 16th rep.  I was certainly close to done at that point, but I woulda preferred really giving it my all to get there.  BUT I also have to take solace in the fact that these front squats are SO different from how I used to. My heels are touching, I’m taking the depth to the very basement, and I have no belt on.  Getting strong like this is going to get me VERY strong.

* Thinking about what I’m going to do when I return from vacation.  I’m using the break as a kickstart into a fat loss phase, primarily because I don’t want to train hard enough on vacation to build muscle, nor do I want to eat all the meat in my in-laws house in order to facilitate building muscle, so I’m going to just use this as a time to eat less, go on more walks, and do just enough training, with a possible Murph thrown in on Memorial Day for good measure.  After that, assuming I’m serious about it, there’s a competition on 13 Jul that looks ok.  It’s got log and axle deadlift for reps, a sandbag over bar for time, a zercher yoke carry and a truck pull.  I like 2 of those events, I’m ok with 2 of them, and I dislike 1 (the truck pull), which, as far as recent competitions go, is pretty good for me.  Question is training.  If I’m still losing fat, DoggCrapp doesn’t seem like the best way forward, and if I want to get good at that show, there’s a few things I’d want to train up.  I’ve been already knocking out the log and sandbag throwing with that strongman sprint, and the deadlifts with my mat pulling.  I can get in some prowler work for the truck pull, and maybe actually use my yoke as a yoke for the carry…BUT, because I train so damn early in the morning, the prowler and yoke aren’t really viable and would have to get moved to weekends.  I’m thinking I might do some sort of full body work 3x a week for the weights.  I want to keep a lot of the stuff that’s been working with DC, but intensity is going to have to go up with volume going down to account for nutrition.  Lotta ways to succeed here.

* Got some Tang Soo Do sparring tonight…but also got some potential tornado warnings, so we’ll see how that all goes.

 Training Log: Entry 3259

AM WORKOUT (0402 wake up via bowels…will go into that)

**DOGGCRAPP** Week 11, Workout A1

Dips

20xBW

10x30

5x55

3x80

7+2+4x117.5

90 second weighted dip stretch w/117.5lb

KB Clean and Press Away

20x22.5

10x30

9+4+4x57.5

90 second shoulder stretch

Extreme Close Grip Swiss Bar Bench

20xBar

10x115

8+5+3x185 (failed on first set, had to re-rack bar)

90 second KB tricep stretch w/57.5lb bell

Underhand Chins

6xBW

10+4+4x17.5

60 second wide grip hanging lat stretch w/105lb (tapped out)

Low handle trap bar pull

10x175

5x245

3x335

11x435

60 second per side 115lb hanging DB lat stretch

3x10 standing ab wheel

BREAKFAST

Longer walk w/dog

Notes:

* Once again, my body tells me things and I should listen.  Was going to bed last night and noted that my definition had washed out, and initially thought “I’ve pushed this feast pretty far, that makes sense”.  Then, a few minutes before my alarm, my guts seized up and informed me that I needed to wake up NOW.  Took care of that, and have had another urgent situation since that time.  So apparently something is up in my guts, and as is typical, when I have some sort of illness, my body sends the signal by holding water/bloating me and washing out definition.  It’s cool to have that external metric.  I’m not certain is this is a result of consuming too much smoked meat in a short time (I’ve heard that happens) or perhaps the turkey leg I had was undercooked, or I’ve consumed too many electrolytes, but either way, this isn’t crippling.

* Also interesting about this workout is that I matched reps on the dips, and then actually had a very stellar day for the rest of it.  The KBs were an increase in weight, I got in extra reps and a VERY solid effort on the swiss bar bench, really blew up the chins, and added 3 reps on the trap bar.  But the whole time, because of the dips, I kept thinking “yeah, it’s a good thing this is the week before the cruise, because it’s clear the blast has gone on too long”.  That mentality actually seemed to allow me to absolutely crush the rest of my workout.  If/when I resume this workout, I may swap out the dips, but everything else is still going well.

* Weather is getting better, so I’m going for longer walks in the morning.  That said, my dog is a 14 year old pug, and she doesn’t have the legs she used to.  I’ll go at her pace.

* Honestly just very pleased with the trap bar pull performance at the end.  3 extra reps is fantastic.

* Going to do a small carb up this evening.  Not doing a carby meal for dinner, but Mrs made some fantastic cookie bars that I’ll have for a dessert.  They’re a peanut butter cookie base with Reese’s pieces and peanut butter cups mixed in.  And I picked up some local cinnamon honey at the Renaissance Faire yesterday that I can apply to them as well.

 Training Log: Entry 3258

Quick weekend download

SATURDAY

This was the highlight

(2) Mat Pulls
13+5+4x405+chains

Immediately went and mowed the lawn afterwards

SUNDAY

Went to Renaissance Faire. Ate turkey leg

 Found jawbone of an ass to pretend to be Samson

Got in Strongman Sprint workout afterwards

 Training Log: Entry 3257

AM WORKOUT (0410 Wake up via alarm)

**DOGGCRAPP** Week 10, Workout B3

Band Curls

20xMiniband

10xMonster Miniband

4xMMB+MB

9+6+5xMMB+MB

90 second bicep stretch

Viking Kelso Shrugs

20x25

10x50

10x75

13+5+5x160

90 second axle trap stretch w/strong bands

SSB Calf Raises

15xBar

10x175

12x265

90 second belt calf stretch w/105lb

Viking deficit RDL

10x50

10x100

12+6+4x175

60 second hamstring stretch w/40kg bell

SSB Squats

10xBar

5xLight band

5x115+LB

8x165+LB

17x125+LB

90 second quad stretch

3x10 standing ab wheel

BREAKFAST

Longer walk w/dog

Notes:

* Kinda mixed on the training motivation today. I actually get pretty excited about this workout, because of how challenging the squats are, and it’s honestly probably the best constructed workout of the 6 I run balancing challenging movements without too much ridiculous logistics, but my sleep wasn’t awesome last night (compared to the past few nights, where it’s been excellent, so that’s a plus). If my weekend wasn’t so packed, I may have tried to slide it. We’re celebrating my kid’s birthday tomorrow (their actual birthday is later in the month, and we’ll celebrate then too, but we’re going to the grandparents for that, so we wanted to do a local one with their schoolfriends) and we’re hitting up the Renaissance Faire on Sunday (turkey legs!), so gotta fit it all I can.

* This was SUCH a better set-up for the band curls. I’ve got the bands stretched across the pins in the rack. No longer need to balance on top of a kettlebell to keep things anchored, and I get a longer resistance curve. Definitely how I’ll progress moving forward.

* Progressed all around. New movement on the curls, heavier weight on the Kelso shrugs, RDLs and Widowmaker, more reps on the calf raises and the heavy squat set.

* Once again, by the time I got to the RDLs I felt wasted, and then I had no idea where I was going to find the energy for the squats, but in both cases I managed. Getting that 8th rep on the heavy set was a real gasser, and then I left it all out there for the widowmaker. Definitely a great way to get into the weekend.

* Sun is out, so it was my first shirtless walk with the dog. Getting in that sunlight and Vitamin D was so huge last year, definitely need to capitalize on it. Last night’s Tang Soo Do was another decent workout as well.

 Training Log: Entry 3256

AM WORKOUT (0410 wake up via alarm)

75 KB swings w/57.5lb bell

3 mile walk w/80lb vest at 3.0 mph pace

50 band pull aparts

BREAKFAST

1.5 mile walk w/dog (no vest)

Notes:

* Training motivation was moderate on this one.  I got up about 50 minutes before my alarm because I needed to pee, and there was some temptation to sleep longer, but ultimately getting this done won out.  It honestly helps just knowing all the positive things that the walking does for me, and also knowing it’s not a big demand on my energy.  I knew, ultimately, I was going to feel better through the rest of my day knowing I got in my morning fasted walk vs having not done it.  

* The swings, in turn, are also 100% value added.  Along with getting my heart rate up at the start, I’m observing all the positives that come along with regular swings.  My deadlift mechanics are really sharp again.  And I’m focusing on rep quality.  When I did the 10k in 7 days, it was a LOT of awful reps just to hit my rep goal, but now I try to make each rep sharp and explosive.  

* Really trying to focus on keeping my walking pace quick, and it’s shinning through in my daily walking pace as well.  Mrs has commented that I can keep up with her on walks now.

* Speaking of, that extra 1.5 mile walk was a nice bonus.  My wife is taking the day off to escort my kid at a field trip, so she was able to join me on the walk with the dog.  And the one huge project I’ve been working on at work has finally concluded, so I’ve got a little more time in the mornings, so we got to go on a little longer.

* I’ve got Tang Soo Do tonight.  “Wildcard/cardio”.  It’s been some good workouts recently, so that’s a bonus.

Training Log: Entry 3255

AM WORKOUT (0400 wake up via alarm)

**DOGGCRAPP** Week 10, Workout A3

Incline Axle Bench

20xAxle

10x136

8+3+2x196

90 second weighted dip stretch w/105lb

Trap bar press

10xBar

7x98

9+4+3x135

90 second shoulder stretch

Incline KB tricep extensions

20x20

10x30

19+5+6x37.5

90 second KB tricep stretch w/57.5lb

Angled NG Chins

7xBW

8+3+3+3(+3 BW dropset)xMiniband

60 second wide grip hanging lat stretch w/105lb

Viking Landmine Row

20x25

10x50

10x75

10x100

5x125

4x150

9x160

5x160

60 second per side DB lat stretch w/115lb

3x10 standing ab wheel

Lateral raise dropset (40x10lb, 40x5, 40x2.5, 40xEmpty Hands)

Notes:

* Motivation was on the low side for this one. It’s the least exciting workout of the rotation I’ve developed. But that works from a training standpoint, because this is an intense week with a squat widowmaker, SSB against bands widowmaker, and a ROM progression pull all stacked in. Still makes it tough to get up in the morning to do it, especially having to wake up slightly earlier due to a schedule adjustment.

* Progressed on reps on the incline press, trap bar press, and KB extensions. Added weight to the rows. The chins are technically a regression, but I’ve actually set up the band to create more tension that before. I’ve put the KB very far out in front of me, so the band is pulling down and forward the whole rep. I’m willing to give this a bit more time to see how it shakes out, and I’m adding sets and dropsets just to keep some form of progression in there.

* Really tried to focus on squeezing the back on the rows and getting the most out of it vs just slinging iron.

* Had enough time to get in those lateral raises, which bodes well on a day like this.

* Because of work, had to cut out the walk with the dog. Tang Soo Do last night was a really solid workout though, so that was a plus.

 Training Log: Entry 3254

AM WORKOUT (0410 wake up via alarm)

75 KB swings w/55lb bell

2.7 mile walk w/80lb vest at 3.0 pace

80x230 reverse hyper

50 band pull aparts

Neck harness work

BREAKFAST

Long walk w/dog

Notes:

* I was demotivated to accomplish this when I headed to bed last night, but woke up ready for it.  I appreciate all the benefits that the walk brings to me, and I know those reverse hypers are really doing me some good in life.  The vest still really sucks, and I keep thinking about ditching it one morning, but so far I’m still complying.

* Reverse hypers are having a conditioning effect at this amount of reps.  

* I got in a 2 mile walk with my kid yesterday after dinner, and then a near 2 mile walk with the dog this morning as well.  Meeting my goals of getting in more walking and more time in the sun.

* Tang Soo Do later tonight.  We’re approaching the summer, and with that comes our “Hyung Challenge”, where, among other things, we can come up with our own open hand Hyung (kata in Japan, “form” in English, just a choreographed fight pattern).   I’m developing one performed in handcuffs, to try to showcase and come up with an idea of how to use Tang Soo Do in a restrained situation.  Lots of knees, elbows, headbuts and kicks used as a defense.

* Some foodporn from last night: triple venison burger with goat cheese, grassfed ghee and sour cream, and a little bit of avocado mayo on chaffle buns

 Training Log: Entry 3253

AM WORKOUT (0343 wake up via dog, snoozed until 0400, got to bed late at about 2240)

DOGGCRAPP Week 10, Workout B2

KB Curls

20x22.5

7x30

15+7+8x35

90 second bicep stretch

Hise Shrugs

20xBar

10x175

10x265

10x335

14+7+11x405

90 second axle trap stretch w/strong bands

DB calf raise

20xBW

10x20kg

10x95lb

90 second belt calf stretch w/105lb

GHR

10xBW

7x22.5

13+7+6x30 (held behind head)

90 second GHR hamstring stretch w/30lb

Squat

10xBar

8x135

4x225

5x325

20x275

90 second squat stretch

3x10 Standing ab wheel

No walk (raining)

Notes:

* Training motivation was unexpectedly high for this, given the late night and stupidly early morning. I wasn’t joyfully excited, but perhaps determined would better settle it. I effectively had no desire to go back to sleep, but wanted to get after this and put in the work. The prospect of spending more time with my family in the evening was part of that, and also having loaded up on a delicious higher carb meal the night before and putting that energy “to work” was also there. But whatever the case, no bargaining or convincing needed to get on with this. I’m in my 6th week of a feast as well, which could be playing into that: typically I’m 2 week famine/4 week feast, and those famine weeks result in me really just not wanting to train by the end. Having rolled this out further is perpetuating the motivation to get after it. Still keeping lean “enough” through it all, but a desire to drop a few pounds as Jul gets closer and the possibility of a competition looms.

* Progress everywhere. More reps on the curls and GHR, more weight on the hise shrugs, calf raise, and squats. Squat was 1 extra rep on the heavy set and 5 extra pounds on the widowmaker.

* Solid pump on those curls, despite the thumbnail showing that my technique is pretty sloppy.

* GHRs really had me putting in effort. I feel like this is yet another area that is positively contributing to my deadlift performance.

* Squats felt very solid in the warm-up. Good mobility. Right knee was a little pissy, but that’s pretty standard these days. Right hip had a little bit of pain on the set of 225. I may have been able to get another rep of 325 if there was a gun to my head, but I saved that energy for the widowmaker, and it came in handy, because I was ABSOLUTELY ready to quit at rep 13. Finding those extra 7 was nutty, and I know I could have pushed for 1 more if that was what I wanted, but my form was falling apart pretty bad at the end there. I have to keep reminding myself that I’m purposefully squatting with the least advantageous technique possible for me.

 Training Log: Entry 3252

AM WORKOUT (0400 wake up via alarm)

**DOGGCRAPP** Week 9, Workout A2

DB Bench

20x20

15x45

10x70

15+4+3x95

90 second weighted dip stretch w/105lb

BtN Press

10xBar

9x65

9+4+4x125

90 second shoulder stretch

Axle Close Grip Lockouts

20xAxle

10x136

3x186

7+4+2x216

90 second 57.5lb KB tricep stretch

NG Chins

7xBW

5x1 chain

9+4+3x2 chains

80 second hanging lat stretch (tapped out)

(3) Texas Deadlift Bar Mat Pulls

3x135+chains

1x315+chains

13+5+4x405+chains

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

3x10 standing ab wheel

BREAKFAST 

Short walk w/dog

Notes:

* Training motivation was absolutely shot this morning.  Alarm went off and I legit started doing the calculations on if I could fit this session in in Saturday somehow instead.  Ultimately, being able to spend time with my family won out, and I knew that getting this done in the morning was going to buy me that.  My primary attribution is that I was woken in the middle of a dream, which indicates to me I was in a REM cycle, whereas typically the alarm goes off during a lighter period of sleep.  I was ultimately happy I got this done, but it was like bitter medicine.

* Upped the weight on DB bench and axle lockouts, made a 1 rep PR on the BtN press, 2 reps on the chins.  Last time on the chins, I added an extra set because I hit the same amount of reps as a previous attempt, so today I kept it at 3 attempts.  Might employ that strategy in the future.

* Hands were sweating quite a bit on the DB bench: will need to use chalk next time.

* I lost 2 reps on the first pull of the mat pulls, but part of that was an equipment issue.  I went from pulling in sweats to pulling in shorts and long socks, and the bar was catching on the bottom of the shorts at the top of the rep, forcing me to fight for the last little bit of lockout.  It accumulates over enough reps.  Effort was right where I needed it though: blew out a blood vessel under my left eye.  Haven’t seen that before.  

* Weighed in at 83.9 KG.  Weight is trending in a good direction, as my belt was actually feeling looser than it was last time.

 Training Log: Entry 3251

AM WORKOUT (0407 natural wake up, snooze until 0410)

75 KB swings w/55lb bell

3 mile walk w/80lb weighted vest (3.0 pace)

50 band pull aparts

BREAKFAST

Short walk w/dog

Notes:

* Motivation was low for this one.  Hard to get excited about a walk, and my schedule has been so nuts and full that it was tempting to grab a few more hours of sleep.   It’s honestly my desire to remain compliant with the program that compels me to get in the cardio.  Plus, the weather was decent enough to get outside again, and I wanna maximize that while I can.  I made myself a lot of false promises when I got out of bed, like how I’d skip the KB swings, I wouldn’t wear the vest, I’d walk on the treadmill and watch some TV, but ultimately I did what I set out to do.

* Went for 3 miles because I already got my reverse hypers knocked out for the week and didn’t have any other odds and ends to tackle.  Same with the follow-on work: just band pull aparts and called it.  I no longer have the compulsion to fill every minute of my morning with training anymore, which I think is ultimately a positive thing.  There may be times where that “fire” comes back, but I’m thinking that I spent years maximizing volume and density that now I’m in a period of stretching out and seeing how far I can get with as little training as possible.  Everything in cycles and waves.

* Tang Soo Do last night was pretty standard 1-step stuff, but now I’m done for the week.  Also finished off that meatloaf, and had a TON of pulled pork for lunch from the food truck.  I’m really just eating to appetite at this point, and can throw down pretty good when the time comes.  Growing very well from the training, and staying lean enough.  Still planning on just extending the feast until the end of the month, then I travel to see my in-laws for 10 days, which will most likely be a natural period of famine just by nature of unpredictable schedules/meals and busy times.  Will consider that my first cruise from DoggCrapp as well.  Thinking of bringing a weight vest and getting in Murph on Memorial Day and probably getting in some daily bodyweight work to stay active, and lots of walking, but no heavy weights.

 Training Log: Entry 3250

AM WORKOUT (0400 wake up via alarm, shifting schedule due to after work demands)

**DOGGCRAPP** Week 9, Workout B1

Axle Curls

20xAxle

10x53

5x63

12+8+6x73

90 second bicep stretch

Axle shrugs

20xAxle

10xLight band

10xAverage band

18+6+6xStrong and Miniband

60 second axle lat stretch w/strong and miniband

Belt calf raises

16xBW

10x55

12x90

90 second belt calf stretch w/105lb

SSB Good Mornings

10xBar

10x98

10+5+3x155

90 second hamstring stretch w/40kg

SSB Front Squats

10xBar

8x115

4x135

4x185

8x255

20x205

90 second quad stretch

3x10 standing ab wheel

50 band pull aparts

BREAKFAST

Longer walk w/dog

Notes:

* Felt pretty jazzed about this training today.  I really appreciate the genius of Dante’s set-up.  It’s so much light work leading up to the two big movements (hamstrings and quads) that it seems like an easy day, and then it concludes with hard work.  And the walking in between restores me.  Knees were feeling much better today: lack of storms seemed to help.

* Progressed everywhere.  Upped the weight on the curls, good mornings and calves.  Got in 2 extra reps on the heavy set of squats and 3 reps on the widowmaker.  I had some more in me for that heavy set, but wanted to give my all to the widowmaker.  Once again: understanding intent here.  The heavy set keeps me strong and is a good primer, but it’s not the money maker.  And I honestly had some more in me FOR that widowmaker, but my right bicep cramped up pretty fierce from holding the SSB in the front rack on the final rep.  That bicep has been feeling like it’s going to go for a bit now, so I am playing it safe.  As much as having a torn bicep on each side WOULD create some symmetry, I don’t think that’s the kind I’m looking for.

* Those good mornings are absolutely swallowing my soul, and I felt beat to hell by the time I got to the squats, but it got me thinking about how it’s probably a LOT of different factors right now contributing to how strong I am feeling on my core lifts, and it includes stuff like these good mornings and all the other ways I’m getting stronger with different movements from different angles.  It’s honestly a lesson I keep re-learning: I’m not the kind of lifter that thrives by doing the same lifts indefinitely.  I always seem to get my strongest when I introduce variety.  And again: the structure of DoggCrapp is awesome, as it allows me a longer progression cycle to come back and realize this growth.  But even something as simple as Super Squats, I did better having an A-B workout approach vs keeping lifts the same throughout, and back in undergrad, while running Pavel’s 3-5 I did the same thing as well.  Which, of course, flies in the face of something like Easy Strength, but maybe there’s something there as well, because Dan even talks about swapping the movements at the 2 week mark but keeping the core the same.  

* That was a tangent, but I also just want to celebrate how well the squats went.  I’m keeping those heels together too: just a nutso technique making it as hard as possible.

* Tang Soo Do last night was pretty rewarding.  We were doing 1-step self-defense and encouraged to improv and get creative.  I also found out my Valkyrie revealed to my instructor and one of our seniors that I have a Muay Thai background, primarily because they saw my sparring stance at the tournament and said “It looks more like Muay Thai” and she replied “Well he used to do that, so it makes sense”.  My instructor is thankfully really cool with borrowing stuff from other styles, but I’ve done my best to be respectful to him and try to make Tang Soo Do be Tang Soo Do and not try to make everything “taste like ketchup”.  I’ve got another class tonight, because our schedules are a little nutty this week.

* Mrs hit me with my favorite feedback "You're looking bigger".  I can always tell when the gaining phase is going right when I hear that.

 Training Log: Entry 3249

AM WORKOUT (0410 wake up via alarm)

75 KB swings w/55lb bell

2.55 mile walk w/80lb vest (3.1 mph pace average)

70x230lb reverse hyper

50 band pull aparts

Neck harness

Lateral raises

BREAKFAST

Long walk w/dog

Notes:

* I was actually pretty excited for this workout.  We had yet another tornado warning last night and some crazy thunderstorms, and I thought I was going to be confined to the treadmill this morning, but the skies had cleared out and I had a chance to get outside.  I’ve really been striving the push the walking pace and make the most of this, and it went well.

* Really trying to be explosive on the swing.  I feel like those and the hypers have been key in rediscovering my deadlift.  As I was walking into work this morning, I realized that I might still have a few 600+lb pulls in me, based on how these training cycles are going.  There were a lot of things I thought were left in the past, but I’m rediscovering quite a bit these days.

* Carbed up last night on 4 of my wife’s cookies, a little bit of raw honey from that stingless bee in Cozumel, and a little bit of fairlife skim milk.  Not a full on carb refeed like usual, but our schedule is nutty…and my wife makes awesome cookies.  She also made a 2.5lb bison meatloaf for us to eat over the next 2 days, so that’s pretty awesome.

 Training Log: Entry 3248

AM WORKOUT (0410 wake up via alarm)

**DOGGCRAPP** Week 9, Workout A1

Dips

20xBodyweight

10x30

4x55

2x80

7+3+3x117.5

90 second dip stretch w/117.5lbs

KB Clean and Press away

20x22.5

10x30

14+6+4x55

90 second shoulder stretch

Extreme Close Grip Swiss Bar Bench

20xBar

10x115

8+4+2x185

90 second KB tricep stretch w/55lb

Underhand Chins

6xBW

8+4+3x17.5

90 second hanging stretch w/105lb

Low Handle Trap Bar Lift

10x175

3x245

2x335

8x435

60 second 115lb DB stretch

3x10 standing ab wheel

BREAKFAST

Short walk w/dog

Notes:

* I woke up feeling pretty beat up this morning.  I think all the storms we’ve been having are finally taking a toll on me, because my knees were feeling stiff and swollen.  Perhaps the yardwork paired with all the cooking and the walk yesterday was part of it as well, because when I laid down for sleep I realized it was about the first time that day I was off my feet.  The impact wasn’t severe, as I progressed on everything, but it was hard fought, and I was feeling wiped out through the workout.  Along with that, I cut out volume in the warm ups on the dips and the trap bar pulls.  

* I appreciated the effort I put forward in the majority of the work I did.  The swiss bar bench, in particular, had me really pushing hard, as did the trap bar lift.  I also realized in the middle of my workout that it’s called a “swiss bar” because of the neutral grip handles.  What a silly dig at the swiss.

* My elbows were pretty angry on the warm-ups for the chins, but felt better with some load.  Still thinking I’m going to need to introduce some variety here.

* It was a tactical decision to increase the weight on the trap bar lift.  I was feeling beat when I got to it, and going up in weight meant having no baseline I needed to beat.  I feel like I still have some room to grow in that lift: today was just a high gravity day.  8 hardfought reps as enough.  I actually felt and heard my left knee crack/pop on a rep, and given the swelling I was experiencing earlier, it seemed like a smart idea not to push beyond that.  

* I wanna talk about the weekend training as well, because this round of mat pulls was the BEST I’ve felt pulling in quite a while.  It was like old times: I would get the weight past the sticking point and use my HIPS to complete the rep vs my back.  I think I’ve finally gotten strong enough again that I’m able to play to my strengths on this, which is a testament to how much I need to keep those reverse hypers in the game along with this regular set of pulls once a week.  I think, way forward, any program that requires deadlifts I’ll pull with a trap bar, and then, once a week, I’ll do my ROM progression mat pulls.

* For the strongman sprint, increasing the ROM on the log was the right call, and my lower back didn’t feel nearly as blown up from this, but I do wonder if it played a role in me feeling a little beat up this morning.  It’s most likely in my best interest to vary this sprint, and do some prowler days and some log days.  But logistics and schedules are the primary drivers.

* Speaking of schedules, mine is going to be pretty nuts this week.  My kid has a performance rehearsal Mon, Tues and Weds that runs for 3-4 hours each night, then the performance Fri and Sat.  Still trying to get in Tang Soo Do as well.  Meals are going to be fast and furious, but we’ll get in what we get in.

 Training Log: Entry 3247

WEEKEND SUMMARY

Another awesome Saturday.  Got 6 rounds of 15 prisoner squats and 10 push ups in the morning, delicious breakfast, and then this workout

(4) Mat Pulls

15+4+4x405+chains

After that, an hour of Tang Soo Do, solid class focused on the basics.  Had a fantastic steak and egg breakfast burrito and a beef cheek taco (no shells) for lunch, and then a lot of ribs and some pulled pork for dinner.

We also got in a 3.5 mile walk at some point.

On this note, I'm thinking of extending the feast a bit longer, as an experiment.  Things are really going well as far as eating and training is going, and I'm gonna ride out this blast on DoggCrapp with a feast, then famine and cruise at the end of May.

I've got some piedmontese beef chuck bone in short ribs dry brining in the fridge for tomorrow.  Bring on the feast.

SUNDAY

Part 1 of meal prep

2 piedmontese beef chuck bone in short ribs that I smoked "hot and fast" and they came out great, a piedmontese bavette and some piedmontese grassfed new york steak kabobs. I also air fried 5lbs of chicken thighs (bone in, skin on). I am set for the week.  Despite the burnt appearance, the ribs were SO juicy and tender.   Using the Ninja smoker tends to results in a really dark smoke, since it's so concentrated.  I was spraying them with duck fat spray every 30 minutes, because Apple Cider Vinegar is, as you know, a plant, and why ruin a good thing?

Did some training too

EMOM, alternate between a 160lb log viper and a 24kb KB "throw".  I took the vipers from a longer ROM this week compared to last, and it was exhausting.  I'm feeling good with this set-up still.  I supposed I am training 3 of the 5 events this way: need to work some zercher yokes and some truck pulls ala prowler drags at some point.

 Training Log: Entry 3246

AM WORKOUT (0410 wake up via alarm)

**DOGGCRAPP** Week 8, Workout B3

Band Curls

20xMiniband

10xMonster Miniband

5x2 MBs

13+7+6xMMB and MB

90 second bicep stretch

Viking landmine Kelso shrugs

15x25

10x50

10x75

15+7+8x150

90 second axle trap stretch w/strong bands

SSB Calf Raises

10xBar

10x175

11x265

90 second belt calf stretch w/105lb

Viking landmine deficit SLDLs

10x50

10x100

14+9+6x160

60 second hamstring stretch w/40kg bell

SSB Squats

10xBar

5xDoubled Light bands

3x115+DLB

6x165+DLB

20x115+DLB

90 second quad stretch

1x20 standing ab wheel

BREAKFAST

Longer walk w/dog

Notes:

* Solid training motivation this morning. I do think this is my favorite training day, as the SSB band squats are a unique challenge. It may also helped that I had a dinner consisting of 3 “sidekicks of ribs” from Texas Roadhouse last night. Me paired with 3 sidekicks makes the ideal adventuring party for most RPGs.

* Progression on reps for the curls, shrugs, calves, SLDLs and the widowmaker set. Progression for weight on the heavy squat set. I honestly could have grinded out a rep or two more for the heavy set, but I wanted to have something in me for that widowmaker.

* Talking more to the squats, I actually cut the warm ups on the short side because I was NOT feeling particularly strong on squats today. By the time I got to SLDLs I was already feeling pretty worn out, and I was making some deals with myself in my head from there. So it was a very pleasant surprise to be able to move as well as I did there. By rep 18 of the widowmaker I definitely felt my soul wanting to come out. It’s not so much the quads, but the entire body that is really feeling pretty awful from these. Very much makes whatever is inside me want to come out.

* The SLDLs were particularly effective today. Really focusing on getting a good stretch out of it.

* Cut the ab wheels short, just because of time, but was able to take the dog for a longer walk this morning.

 Training Log: Entry 3245

AM WORKOUT (0410 wake up via alarm, rough night of sleep due to thunderstorms)

3 mile treadmill walk w/45lb weighted vest

* Mile 1 at 3.0 speed and 5.0 incline

* Mile 2 at 3.0 and 6.0

* Mile 3 at 3.0 and 7.0

70x230 reverse hyper

50 band pull aparts

75 KB swings w/60lb bell

Notes:

* Absolutely nutso storms last night and this morning.  It sounded like my house was going through a carwash around 0300.  Made the call to keep the cardio indoors today.  Because of the logistics of where the treadmill is, I didn’t do the swings first, but still got them in.

* Since my weekly schedule got a little jumbled, I got in the reverse hypers today. They are absolutely a value added movement.

* No Tang Soo Do tonight: kiddo has a school performance we are attending.  Will do a class on Saturday instead.  May also have a chance to eat big tonight: Texas Roadhouse is doing a charity event to benefit those that were impacted during the tornado.  100% of profits donated.  I can definitely do my part by ordering WAY too many ribs.

 Training Log: Entry 3244

AM WORKOUT (0410 Wake up via alarm) Sleep continues to be pretty awesome

**DOGGCRAPP** Week 8, Workout A3

Axle Incline Bench

20xAxle

10x136

6+3+2x196

90 second weighted dip stretch w/105lb

Trap Bar Press

12xBar

8x135

8+3+3x135

90 second shoulder stretch

(4) KB Incline Tricep Extension

20x22.5

10x30

15+5+4x37.5

90 second tricep stretch w/60lb

Angled Chins

8xBW

9+3+3+2xMiniband

90 second hanging lat stretch w/105lb

Viking landmine rows

10x25

10x50

10x75

10x100

4x125

13x150

8x150

60 second per side 115lb DB lat stretch

3x10 standing ab wheel

50x10lb lateral raise

20 band pull aparts

BREAKFAST

Short walk w/dog

Notes:

* Ambivalent about training this morning, but not negative.  My legs are sore from yesterday, which is interesting.  Not a real deep set of DOMS, but still aware that I’ve trained them.  Felt a little weak coming into the gym, and after weighing myself I was 83.1 kg, which is a slight drop from my last weigh in.  Had to eat in a hurry last night, as we had a roofing inspector checking out our roof after the tornado and then Tang Soo Do to get to, so I whipped together something that was solid but not quite enough sustenance.  

* Upped the weight on the incline and trap bar, got in more reps on the triceps and rows (barely on the latter).  Chins stayed the same for total reps, but I got in 1 more rep on the first set, then 1 fewer on the follow up.  I most likely need to include a little more variety on these movements to see the growth I want.

* Physique is showing leanness again.  Slight drop in weight is part of that, post carb up effect is another, and the final is that the stomach bug thing I had cleared away.  Once again: fascinating to me how my body will physically manifest illness in a visible manner that way.

* Tang Soo Do was actually a really solid workout last night. We drilled the hell out of basics, as apparently that was a weakpoint in our school’s tournament performance.  Very traditional style class: lots of emphasis on stances, power generation and kick combinations.