tag:blogger.com,1999:blog-66978636808796230922024-03-18T17:37:15.387-07:00Forged by IronEmevashttp://www.blogger.com/profile/14983296057210465714noreply@blogger.comBlogger4437125tag:blogger.com,1999:blog-6697863680879623092.post-88773944214238781942024-03-18T17:36:00.000-07:002024-03-18T17:36:22.055-07:00<p> Training Log: Entry 3205</p><p>AM WORKOUT (0416 natural wake up)</p><p><br /></p><p><b>**DOGGCRAPP**</b> Week 2, Workout B2</p><p><br /></p><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/_rjQ_2liDRY" width="320" youtube-src-id="_rjQ_2liDRY"></iframe></div><br /><p><br /></p><p><br /></p><p><br /></p><p>KB Curls</p><p>10x22.5</p><p>10x27.5</p><p>11+6+6x32/5</p><p><br /></p><p>90 Second Bicep Stretch</p><p><br /></p><p>Hise Shrugs</p><p>10xBar</p><p>10x175</p><p>10x285</p><p>15+9+8x355 </p><p><br /></p><p>90 second axle trap stretch against short light band (use heavier band next time)</p><p><br /></p><p>Buffalo Bar Calf Raise</p><p>10xBar</p><p>10x175</p><p>10x285</p><p><br /></p><p>90 second calf stretch</p><p><br /></p><p>Buffalo Bar Squat</p><p>10xBar</p><p>10x155</p><p>4x225</p><p>6x315</p><p>20x245</p><p><br /></p><p>90 second quad stretch</p><p><br /></p><p>SLDL</p><p>10x135</p><p>10x185</p><p><br /></p><p>45 second per leg hamstring stretch</p><p><br /></p><p>END OF REQUIRED WORK</p><p><br /></p><p>3x10 standing ab wheel</p><p><br /></p><p>Notes:</p><p><br /></p><p>* Back at it, and honestly feel like I haven’t skipped a beat. Definitely had the most anabolic deload possible before this. Still had my weekly carb up last night as well: spaghetti with bison, some sourdough garlic bread and some homemade cookies that I topped with that honey I picked up in Cozumel. Was totally fueled up to tackle this as a result. My current way forward nutritionally is to famine for the next 2 weeks, so I can re-establish a baseline and get back in touch with hunger after a full on week of feasting to maximal capacity. With Easter coming up, there will be more feasting opportunities ahead, and honestly I’m “over food” at this point. All that said, we’re doing Texas Roadhouse tonight for a fundraiser for my kid, so I’ll still have room for larger dinners, but fasting leading up to those meals will be the way forward. I have some more thoughts on that I’ll compile when I have the time.</p><p><br /></p><p>* KBs were a great new element for the curls. They rotate in the hand. On that note, I may wear gloves next time, as it was a little rough on my palm. They’re also a little quicker to change out compared to DBs, as there is only 1 locking pin to deal with.</p><p><br /></p><p>* Hise shrugs are always awesome, and I like how it got me using a heavier load on my back before squats. I may work to hold the top position a little longer next time.</p><p><br /></p><p>* I need to use a more stable platform next time for the calf raises, but I still got in some good reps out of that.</p><p><br /></p><p>* Pleased with the effort on those squats. I most likely could have eeked out another rep on the set of 315, but this gives me a little running room to beat the logbook. That set of 245 had a slight hiccup with me needing to cough/clear my throat. I’m trying to knock out the reps quickly, rather than stand there forever with the bar on my back, as this is supposed to be a quad builder vs a full on body builder. But that set of 20 was legit: I felt my quads wanting to quit at the end there.</p><p><br /></p><p>* Totally mailed in the SLDLs. My back couldn’t handle it. Those dudes that did SLDLs after 20 breathing squats back in the day were made of hard stuff. Dante knew what he was doing when he recommended only using the SLDLs with non-back heavy quad work. I’ll most likely change this out next time, might use the reverse hyper. My back was also too torched to do a decent stretch.</p><p><br /></p><p>* Still good to get in those ab wheels.</p><p><br /></p>Emevashttp://www.blogger.com/profile/14983296057210465714noreply@blogger.com0tag:blogger.com,1999:blog-6697863680879623092.post-29810078161582554892024-03-17T18:04:00.000-07:002024-03-17T18:04:51.303-07:00<p> Training Log: Entry 3204</p><p><br /></p><p>Alright, first, the boilerplate stuff: I trained today</p><p><br /></p><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/7bERnp7cPpI" width="320" youtube-src-id="7bERnp7cPpI"></iframe></div><br /><p><br /></p><p><br /></p><p>(5) Axle Mat Pulls<br />10+5+4x405+chains</p><p><br /></p><p>My abdominal circumference certainly grew a little, as my belt was tight, but that meant MORE strength on the pull, so that's cool. Felt my right glute twinge just a little on the second set of pulls, but I think that was primarily ring rust. Tomorrow we get back to DoggCrapp for earnest.</p><p><br /></p><p>Now the fun stuff</p><p><br /></p><p><b>**CRUISE WRITE UP**</b></p><p><br /></p><p>I left on Friday, 8 Mar with WAY too many flight delays and didn't arrive in Orlando until 0130, and didn't get to my hotel until 0240. Slept until about 0800, we walked to a nearby Denny's where I did a "build your own grandslam" of 6 softboiled eggs and 4 sunny side up, to kickstart the egg count at 10. Boarded the Disney Fantasy at around noon, debauched myself at lunch with 6 lambchops, copious steak and all sorts of other meaty goodness. I went through a 3 week famine phase before this and intended to rebound/recomp as hard as possible for the week I'd be on the ship. Thus began my process of "eat until food sounds like a bad idea, walk around with a 8 month food baby until it goes away, repeat". I was QUITE a site walking around the pooldeck with a bloated/distended gut and set of abs at the same time. Suddenly the look of those pro-bodybuilders was making sense to me: to eat THAT much food to be that big is gonna mean having QUITE the gut.</p><p><br /></p><div class="separator" style="clear: both; text-align: center;"><a href="https://global.discourse-cdn.com/tnation/original/4X/9/a/a/9aae99db80db18520589694341536d4193c54b49.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="800" data-original-width="763" height="320" src="https://global.discourse-cdn.com/tnation/original/4X/9/a/a/9aae99db80db18520589694341536d4193c54b49.jpeg" width="305" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://global.discourse-cdn.com/tnation/original/4X/9/2/f/92f4f7a00d52362d6643e04968f090d1449bbca1.jpeg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="754" data-original-width="800" height="302" src="https://global.discourse-cdn.com/tnation/original/4X/9/2/f/92f4f7a00d52362d6643e04968f090d1449bbca1.jpeg" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Some "round 1" breakfast plates. I ALWAYS got at least seconds</td></tr></tbody></table><br /><div class="separator" style="clear: both; text-align: center;"><br /></div><p>The Mrs and I had a special brunch together the next day (day at sea), which was something like 5 courses wherein I ordered 2 of just about everything there. Because the meal stretched out to over 2 hours, I actually reached fullness early on compared to when I just sit and eat and eat and eat, and at the end I had to leave a few bites of steak behind, but everything there was delicious.</p><p><br /></p><p>I won't go on too much more about food, as it's all about the same, but I'll stress just how much food I was taking in at every meal of every day, to include the copious amount of butter I was using with each meal. It was taking a page from the Saxon trio. But along with that, the dinning staff were absolute ballers, and they got concerned when I would order dessert. When I explained to them that I preferred meat to dessert, they started brining me out TRIPLE portions of the meat on the menu. So I got 3 servings of prime rib one night, 3 servings of strip loin, 3 servings of rack of lamb, etc. Keeping in mind: I was ALREADY ordering two to three entrees each dinner, alongside double appetizers and occasionally a soup. And, often, the servers would just bring me out something I didn't order, saying "we thought you might still enjoy this".</p><p><br /></p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://global.discourse-cdn.com/tnation/original/4X/1/f/7/1f7f5c1d1680b01254d3cb594fce9a99461c58dc.jpeg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="800" data-original-width="600" height="400" src="https://global.discourse-cdn.com/tnation/original/4X/1/f/7/1f7f5c1d1680b01254d3cb594fce9a99461c58dc.jpeg" width="300" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">My kid documented my "steak and egg" total: I ended up at 102 eggs and 54 steaks for the whole cruise</td></tr></tbody></table><br /><p><br /></p><p><br /></p><p>Fun aside: I was eating a LOT of salmon on this cruise, and I one point said "I must have bear in my DNA, because I LOVE salmon", and my amazing Valkyrie of a wife said "Weren't berserkers supposed to have channeled bear spirits? That would explain things". I married up gets.</p><p><br /></p><p><br /></p><p>On the cruise itself, I got to explore Mayan ruins in Cozumel, wherein I learned that the Cozumel Mayans did NOT engage in human sacrifice: their population was so small that agriculture was non-viable, so they survived off hunting and honey from a local stingless bee (which I ended up purchasing...the honey, not the bee). OG carnivores: I wanna learn more about them. We also toured a Mayan chocolate company, that made chocolate in the traditional style. That was fascinating to watch.</p><p><br /></p><p>After that, we went to Grand Cayman, and basically just got off the boat so my kid could check another country off their list. Walked around a little, did some shopping, went back. </p><p><br /></p><p>We went to Jamaica and did some ziplining. That was a blast. Also tried some jerk pork and chicken and found out I still have a decent spice tolerance.</p><p><br /></p><p>Disney's Private Island was an absolute blast. We started the day running the Castaway Cay 5k, which was the first time I'd run...in a year? Maybe. Speaking of, I have to run 10 miles in about 2 weeks, so that's cool. After the run, we went parasailing, which is something I did once when I was 16. All 3 of us got to go up at the same time, which was amazing. I then did some open ocean swimming, which I no joke don't think I've swam since college, and I've become significantly less buoyant, so it was an AMAZING challenge. My heart was going like a jackhammer. I honestly got hooked on that: it was an absolute blast, so much so that, I did a bunch of it BEFORE we went to the on beach BBQ buffet and I ate almost an entire rotisserie chicken alongside 3 burger patties, a hot dog, some ribs (had to towel the sauce off it) and some brisket, then went right back into the ocean to try to swim off the food baby, since I felt like a beached whale. </p><p><br /></p><div class="separator" style="clear: both; text-align: center;"><a href="https://global.discourse-cdn.com/tnation/original/4X/9/4/6/946149f8624a67f68ec556587efb1ff039407372.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="800" data-original-width="477" height="800" src="https://global.discourse-cdn.com/tnation/original/4X/9/4/6/946149f8624a67f68ec556587efb1ff039407372.jpeg" width="477" /></a></div><br /><p><br /></p><p><br /></p><p>That beach photo is of me in the wonderful afterglow.</p><p><br /></p><p>We had some incredible shows on the ship as well: Aladdin, Frozen, Disney's "Believe", and some other great performances. My kid had a blast, the whole experience as magical.</p><p><br /></p><p>I DID manage to get in some workouts too. I'd start each morning with a killer tabata workout: 15 prisoner squats on the 20s and 10 push ups on the 10s. When I first did it, I'd peter out around round 5, but by the end of the cruise, I could get all the way through. We also ONLY took the stairs, never the elevators, wand frequently got around 15-20k steps a day that way, with our beach day being about 26k steps. I snuck to the ship gym a few times, when we had downtime, and did 1 "GI JANE" WOD in about 17 minutes (had to legit jump to get the pull up bar this time), one bro pump workout of DB seated overhead press down to DB flat bench (taking the bench down an incline notch each set) and a bunch of lat pulldowns, and one legit DC Day B workout using machines and dumbbells, culminating in me doing the entire stack of the machine leg press for 10 reps, then knocking off 100lbs and doing a 27 rep widowmaker. Otherwise, lots of walking on the pooldeck to get in some sun.</p><p><br /></p><p>I honestly could write more and more, but it was just a great time all around.</p><p><br /></p><p><br /></p><p>Oh yeah, forgot: I bought the PERFECT shirt on the cruise as well</p><p><br /></p><div class="separator" style="clear: both; text-align: center;"><a href="https://global.discourse-cdn.com/tnation/original/4X/9/c/2/9c2994fcd057d634e7149cf4f377222d0471d39e.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="800" data-original-width="465" height="800" src="https://global.discourse-cdn.com/tnation/original/4X/9/c/2/9c2994fcd057d634e7149cf4f377222d0471d39e.jpeg" width="465" /></a></div><br /><p><br /></p>Emevashttp://www.blogger.com/profile/14983296057210465714noreply@blogger.com0tag:blogger.com,1999:blog-6697863680879623092.post-60173911660479084762024-03-08T08:20:00.000-08:002024-03-08T11:59:06.259-08:00<p> Training Log: Entry 3203</p><p>AM WORKOUT 1 (0520 wake up via spouse alarm)</p><p>**DOGGCRAPP** Week 1, Workout A2</p><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/yxT_imKScLo" width="320" youtube-src-id="yxT_imKScLo"></iframe></div><br /><p><br /></p><p>DB flat bench<br />20x20lbs<br />20x40<br />10x70<br />13+4+5 (failed 6th)x90</p><p>90 second dip stretch 105lb</p><p>Behind the neck barbell press<br />10xBar<br />8x55<br />15+5+4x98</p><p>90 second shoulder stretch</p><p>Close grip axle bench lockouts<br />10xAxle<br />10x135<br />1x245 (ego)<br />5+3+3 (failed 4th)x205</p><p>BREAKFAST</p><p>AM WORKOUT 2 (0730)</p><p>NG chins<br />10xBW<br />5x1 set of chains<br />7+4+3 (failed 4th)x2 sets of chins</p><p>90 second 55lb hanging lat stretch</p><p>(6) Axle mat pulls<br />3x175+chans<br />1x315+chains<br />10+4+4x405+chains</p><p>60 second per side 115lb DB lat stretch</p><p><br /></p><p>END OF REQUIRED WORK</p><p>3x10 standing ab wheel<br />50 band pull aparts</p><p><br /></p><p>Notes:</p><p>* Again, weird schedule, but that's why this is a pilot week. I went lighter on the dumbbell bench than I wanted, but it turned out to be the right call. Forgot that most of my plates were still in my vest, so couldn't go up to 100, but 90s hit just right with the ramp up. Still like the dip stretch for easy set up and safety.</p><p>* Behind the neck press is always a crowd pleaser. Just old school.</p><p>* I liked getting in those heavy lockouts. Really trying to balance each training session. Since the dumbbells are light pressing, this allowed me to get in heavy pressing but still keep the focus on the focus. Also nice to be able to go to failure without worry. On future workouts, I'm going to make it a goal to hit failure on each section of the rest pause, but for now I'm endeavoring to at least hit it on the final.</p><p>* Broke things up after all the pressing, came back and finished the pulling. The chains allow for a different loading pattern, which is a nice variant if I'm going to be doing primarily chinning for my vertical pulls.</p><p>* Worked my ROM progression into this workout, and I think that may be a way forward: on weeks where A workouts end on Fridays, I can include this. Other weeks, hit it up on Saturday. Sure to make me grow. </p><p>* Wimped out on the final stretch for my left lat. Only 40 seconds. These workouts are still running a little longer than I care for, but there's room to pick up some slack.</p><p>* Travel day. Gonna try to get in a walk at some point. </p><p>* On those mat pulls, I switched to my traditional ironmind straps and they worked SO much better than either of my dedicated axle straps. Really feel like a chump for not just doing that sooner. They're not long enough to do my typical strap set up, but they're just high enough quality it doesn't matter. This is really going to open up a lot of doors with axle pulls for the future.</p><p><br /></p><p>On that note, my plan for mat pull progression is to really play the long game now. I did 405 with the axle, then 405 with the deadlift bar, and now I'm doing 405+chains with the axle, and will then do the same with the deadlift bar, and THEN I'll up the bar weight finally and do something like 425 without chains. I feel like, in the past, I rushed this. The axle is brutal and paves the way for me to REALLY stretch my legs with the deadlift bar.</p>Emevashttp://www.blogger.com/profile/14983296057210465714noreply@blogger.com2tag:blogger.com,1999:blog-6697863680879623092.post-64185061678083660942024-03-07T06:35:00.000-08:002024-03-08T06:53:45.399-08:00<p> Training Log: Entry 3202</p><p>AM WORKOUT (0540 wake up via spouse's alarm)</p><p>80lb weighted vest walk w/dog (approx 40 minutes)</p><p>Notes:</p><p>* Keeping it simple and staying with the RX to get in that low intensity pre-breakfast cardio. Suits my work schedule as well. Will most likely get in some push ups and squats throughout the day as well.</p><p>* Right calf is sore from yesterday. Calves always respond to training, primarily because they don't get much of it.</p><p>* I leave for my cruise tomorrow evening, so I'll be able to get in 1 more workout and then whatever I can slum on the ship.</p>Emevashttp://www.blogger.com/profile/14983296057210465714noreply@blogger.com0tag:blogger.com,1999:blog-6697863680879623092.post-18976522173642881392024-03-06T07:58:00.000-08:002024-03-06T07:58:31.853-08:00<p> Training Log: Entry 3201</p><p>AM WORKOUT 1 (0520 wake up via spouse alarm)</p><p>**DOGG CRAPP** Week 1, Workout B1</p><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/jN6ij8oTxRg" width="320" youtube-src-id="jN6ij8oTxRg"></iframe></div><br /><p><br /></p><p>Axle curls<br />20xAxle<br />10x43<br />10x53<br />14+7+9x63</p><p>90 second bicep stretch</p><p>Axle shrugs<br />10xLight band<br />10xAverage band<br />3xStrong Band<br />12+8+5xStrong band</p><p>90 second trap stretch w/strong band</p><p>BREAKFAST</p><p>Short walk w/dog</p><p>AM WORKOUT 2 (0730)</p><p>Loading pin belt calf raise<br />10xBW<br />10x30<br />10x50lb (done with the 5 second negative/15 second stretch protocol)</p><p>90 second calf stretch w/105lb</p><p>SSB good mornings<br />10xBar<br />10x98lb<br />8+5+5x135 (failed on 6th)</p><p>90 second hamstring stretch w/24kg KBs</p><p>SSB front squat<br />10xBar<br />8x115<br />4x135<br />4x185<br />9x225<br />20x185</p><p>90 second quad stretch</p><p><br /></p><p>END OF REQUIRED WORK</p><p>3x10 standing ab wheel<br />50 pull aparts<br />Neck harness</p><p><br /></p><p>Notes: </p><p>* Broke the workout up because of my weird schedule. Got some quick stuff in before my kid woke up, did the rest after they went to school.</p><p>* Shrugs are SO the right call for me. They slot in perfectly here too. I'm pretty happy with that stretch I came up with too: I can see that paying off well with deads. Definitely gotta crack open "Kelso's Shrug Book" and find some other ideas to play with.</p><p>* Went a little easy on the calves, since I tend to get STUPIDLY sore in them when I train them hard for the first time in a while. </p><p>* The good mornings hit just right. 135 is always special to me, because it's what Bruce Lee broke his back on. Really made sure to keep the legs straight and get that stretch.</p><p>* I could have gone a little harder on the squats. The broken up training and eating beforehand had me feeling a little off.</p><p>* In general, this was a very well put together and solid day. Still running a bit longer than I'd prefer, but I AM really getting in some volume on those warm-up sets too.</p>Emevashttp://www.blogger.com/profile/14983296057210465714noreply@blogger.com0tag:blogger.com,1999:blog-6697863680879623092.post-77071974584046422372024-03-05T06:30:00.000-08:002024-03-05T06:30:57.090-08:00<p> Training Log: Entry 3200</p><p>AM WORKOUT (0520 wake up via spouse alarm)</p><p>85x180lb reverse hypers<br />50 pull aparts<br />Lateral raise dropset</p><p>Tabata interval prisoner squats on the 20s and push ups on the 10</p><p>EXTEND FAST</p><p>Short walk w/dog</p><p>2 mile 80lb weighted vest walk<br />50 push ups</p><p>BREAKFAST</p><p>Notes:</p><p>* Getting in the low intensity cardio, being diligent there. Going through a bit of a cold snap this week, so went with the vest instead of maximal sun exposure. </p><p>* Also sticking with my idea of getting in the odds and ends. Reverse hypers definitely need to stay in my training, and pull aparts are always good for me. Still digging the daily push ups and squats as well.</p><p>* Schedule a little off with work, but was able to push the fast for a little longer. Just had some bone broth after that initial workout and then some Metabolic Drive after the walk. </p>Emevashttp://www.blogger.com/profile/14983296057210465714noreply@blogger.com0tag:blogger.com,1999:blog-6697863680879623092.post-11105667507032669692024-03-04T06:12:00.000-08:002024-03-04T07:25:46.638-08:00<p> Training Log: Entry 3199</p><p>AM WORKOUT (0420 wake up via alarm)</p><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/FwzpHKxJMiU" width="320" youtube-src-id="FwzpHKxJMiU"></iframe></div><br /><p><br /></p><p>**DOGGCRAPP** Week 1, Workout A1</p><p>Dips<br />20xBW<br />10x30<br />8x55<br />3x80<br />8+4+4x105lbs</p><p>90 second stretch w/105lbs at bottom of dip</p><p>KB Clean and strict press away<br />15x22.5lbs<br />10x32.5lbs<br />11+6+5(failed on 6th attempt)x24kg</p><p>90 second shoulder stretch w/axle in the rack</p><p>Ultra close grip swiss bar bench<br />Some wobbles against bands<br />10xBar<br />10x115<br />3x165<br />6+3+3(failed on 4th attempt)x175</p><p>90 second tricep stretch w/axle in the rack</p><p>Weighted chins (underhand)<br />1xBW<br />8+4+3(failed on 4th attempt)x10lbs</p><p>90 second hanging stretch w/30lbs (up weight next time)</p><p>Low Handle Trap bar lift<br />10x175<br />5x225<br />5x315<br />12x405</p><p>45 second per hand 115lb dumbbell stretch</p><p>BREAKFAST<br /><br /></p><p>Short walk w/dog</p><p>2x15 standing ab wheel</p><p><br /></p><p>Notes:</p><p>* It begins. Per tradition, played "The Downward Spiral", and it carried me through the whole workout, which meant this ran a little longer than I'd like, but part of that was fumbling around on the close grip bench set up. I can tighten it up a little. In general though, this was a refreshing change of pace, and I got in a pretty decent pump. The stretches were really the game changer, which was the thing I was the least enthused about, but hitting them after those top sets got me a ridiculous pump and they were honestly the most difficult part of the workout.</p><p>* Dips are always money. Any time I can include them in a workout, I'm pleased. The dip stretch worked great too. KBs hit right on the presses. Shoulder stretch was adequate. Close grip swiss bar is a little bit of a circus act, but I think it will be good for me. I'll stick with chains or reverse bands for accommodating resistance in the future, or the slingshot. Bands might be viable on a press where I have a stronger starting position. I was caught off guard with how fatigued I was when chins rolled around: the stretching seemed to really have me blown away. I need to up the weight on the hanging stretch: straps really change that up for the better. </p><p>* I changed the original plan and went with trap bar lifts for the back thickness, and I honestly might just keep that sort of approach through the program vs employing rows. I appreciate how it sneakily turns this into a full body workout, and I can get a little strongmanny with it and include a variety of different pulls/implements. But rows are still an option if needed, and I could even double up and do a set of some sort of pull AND a set of a row. In retrospect, I should have done 2 sets of trap bar lifts, but time was running short on me, which is always why I cut the weighted stretch in half. Come to think of it, this sets itself up well for a set of trap bar pulls and then strip weight off and do trap bar rows.</p><p>* Got in some ab wheel after the workout. Direct ab work is good for me. Ideally I'll get in some isolation finishers like pull aparts and lateral raises too. Might be worth waking up 5 minutes earlier to get it all done.</p><p>* Responding well to the carb up yesterday. I forgot that I skipped it last week, and it was starting to show: definition was washing away and I was looking flat. It's so funny how backwards it is: the instinct is to famine HARDER when that stuff happens, but instead it's a sign that I need to have that family feast. Extending the famine for the remainder of this workweek, with my cruise kicking off on Saturday.</p><p>* Start of crazy work schedule today: 1400-2200 shifts. The plus side is that I'll be able to get in some more walking with my downtime. </p>Emevashttp://www.blogger.com/profile/14983296057210465714noreply@blogger.com0tag:blogger.com,1999:blog-6697863680879623092.post-57068917927124083182024-03-03T14:57:00.000-08:002024-03-03T14:57:14.311-08:00<p>Training Log: Entry 3198</p><p>55 burpee chins in 5 minutes followed by a 20+ minute 80lb weighted vest walk</p><p><br /></p><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/JMIPfz1OZR8" width="320" youtube-src-id="JMIPfz1OZR8"></iframe></div><br /><p><br /></p>Emevashttp://www.blogger.com/profile/14983296057210465714noreply@blogger.com0tag:blogger.com,1999:blog-6697863680879623092.post-65992728853927636672024-03-02T17:57:00.000-08:002024-03-02T17:57:51.974-08:00<p> Training Log: Entry 3197</p><p>Another awesome weekend. 75 squats and push ups upon waking, awesome breakfast, pajama workout</p><p><br /></p><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/rgr7arRGcJI" width="320" youtube-src-id="rgr7arRGcJI"></iframe></div><br /><p><br /></p><p><br /></p><p>9+4+5x406+ chain 7 mat axle mat pull, then a 25 minute 80lb walk.</p><p><br /></p><p><br /></p><p>Had some trouble with the straps and kept snagging the sweat pants. I got more in me.</p><p><br /></p><p><br /></p><p>Had some awesome gryo meat for lunch in downtown Lincoln NE and watching Shrek The Musical with family. Great times. Leaving on a cruise in a week. Work is going to be crazy leading up to it, working 1400-2200 shift, but allows me more time to Velocity Diet since family dinners will be skipped.</p>Emevashttp://www.blogger.com/profile/14983296057210465714noreply@blogger.com0tag:blogger.com,1999:blog-6697863680879623092.post-50133353503798321982024-03-01T13:35:00.000-08:002024-03-01T13:35:22.511-08:00<p> Training Log: Entry 3196</p><p>AM WORKOUT (0420 wake up via alarm)</p><p><br /></p><p><b>**5/3/1 BUILDING THE MONOLITH**</b> Week 6, Workout 5 (final lifting workout)</p><p><br /></p><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/QV5t128agQA" width="320" youtube-src-id="QV5t128agQA"></iframe></div><br /><p><br /></p><p><br /></p><p>GIANT SETS (Press-squat-chin)</p><p><br /></p><p>Axle clean and strict press away</p><p>5x5x133</p><p><br /></p><p>Buffalo Bar Squat</p><p>5xBar</p><p>5x135</p><p>5x250</p><p>5x280</p><p>5x315</p><p><br /></p><p>Weighted NG Chins</p><p>5x5x55</p><p><br /></p><p>SUPERS SETS (press-shrug/BPA)</p><p><br /></p><p>Axle clean and strict press away </p><p>7x5x133</p><p><br /></p><p>Axle shrug against short average bands</p><p>2x50</p><p><br /></p><p>Band pull aparts</p><p>2x50</p><p><br /></p><p>Buffalo Bar Widowmaker</p><p>32x235</p><p><br /></p><p>END OF REQUIRED WORK</p><p><br /></p><p>3x10 Standing ab wheel</p><p>80x180lb Reverse Hyper</p><p>Lateral raise dropset</p><p><br /></p><p>BREAKFAST</p><p><br /></p><p>No walk w/dog (early work commitment)</p><p><br /></p><p>Notes</p><p><br /></p><p>* Was excited to get this knocked out. Final workout, and spirits were high. Felt strong enough coming in, but those squats were much harder than they should have been. My right hip pain is no longer present, but did flare up momentarily on the set of 250. Had to get myself squared away for the remainder. Took things a little slower.</p><p><br /></p><p>* All the pressing was smooth and strong. Doubled up a few of the mid sets just to finish in time</p><p><br /></p><p>* Went with very high reps on the shrugs and pull aparts for a solid pump and a new challenge.</p><p><br /></p><p>* Chins have progressed very well through this all. Had to get my ego out of the way and go for real ROM on it.</p><p><br /></p><p>* Definitely gave it my all on the widowmaker. The reps aren’t as high as I’d like, but context is key. This workout was exhausting leading up to this, and then I went all out with the least advantageous technique possible. I wanted to rack at 30, and you can even see me lean forward in anticipation of doing so, only to go back and get in those last 2 reps, which really WERE the game changing reps. And again: I’m sure I could have stood there and gone for some more, but it’s always a question of value added from there.</p><p><br /></p><p>* Finished early enough to finally get in some decent after work with the assistance exercises. Made the most of it.</p><p><br /></p><p>* Noticed in the mirror this morning that my teardrops on my quads are really starting to develop. This squatting style is certainly emphasizing them.</p><p><br /></p><p>* I’ve really been sleeping well these past few days. Sleep used to be the hardest part of my day. I used to genuinely hate going to sleep, because I was so bad at it. This has been a positive change, and I’m sure responsible for some of the growth I’ve experienced.</p>Emevashttp://www.blogger.com/profile/14983296057210465714noreply@blogger.com0tag:blogger.com,1999:blog-6697863680879623092.post-24256699453464087012024-02-29T17:51:00.000-08:002024-02-29T17:51:15.703-08:00<p> Training Log: Entry 3195</p><p>AM WORKOUT (0420 wake up via alarm)</p><p><br /></p><p><b>**5/3/1 BUILDING THE MONOLITH**</b> Week 6, Workout 4 (Conditioning)</p><p><br /></p><p>75 KB swings w/24kg bell</p><p>2+ mile walk w/80lb vest</p><p>26 rounds in 18 minutes of 10 prisoner squats and 10 push ups</p><p><br /></p><p>BREAKFAST</p><p><br /></p><p>No morning walk (had to get to work early)</p><p><br /></p><p>Notes:</p><p><br /></p><p>* I say it every week: this is EXACTLY the workout I need at this point in the week. Between deadlifts and widowmaker squats, I need this light tonic workout. It’s all I’m in the mood for when that alarm goes off, and by the time it’s done I feel BETTER rather than beat down. </p><p><br /></p><p>* I’ve been meaning to log it each time and I forget to, so I’m doing it now: one of the most significant signs of improving leanness is that my weight belt is fitting better whenever I wear it. It’s so infrequent now (twice a week, vs every single workout) that it’s easier to feel the differences. It was getting a little snug 2 weeks ago, and now it’s perfect. I’m seeing improved abdominal definition as well and general stomach flatness. I talked about getting back to what works, and that included going back to the roots of the Velocity Diet, but I should also document that I’ve taken my hydration more serious as well. I was experimenting with consuming less water, and I feel I can conclude it was the wrong move. I drink even when not thirsty at this point, trying to keep thirst at bay, and I see just overall improvements in general with that strategy.</p><p><br /></p><p>* I’ve got Tang Soo Do later tonight, so a little more activity on the horizon. Friday will be the final lifting day of the program, weekend will be typical insanity, and then my work schedule may get a little nutty next week until I am on vacation, but that’s a small sacrifice.</p>Emevashttp://www.blogger.com/profile/14983296057210465714noreply@blogger.com0tag:blogger.com,1999:blog-6697863680879623092.post-29562360317013285992024-02-28T16:25:00.000-08:002024-02-28T16:25:31.467-08:00<p> Training Log: Entry 3194</p><p>AM WORKOUT (0420 wake up via alarm)</p><p><br /></p><p><b>**5/3/1 BUILDING THE MONOLITH** </b>Week 6, Workout 3</p><p><br /></p><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/ZdSXisjnl2c" width="320" youtube-src-id="ZdSXisjnl2c"></iframe></div><br /><p><br /></p><p>SUPERSETS (pull-bench)</p><p><br /></p><p>Low handle trap bar pulls</p><p>5x175</p><p>5x265</p><p>5x345</p><p>5x390</p><p>3x5x435</p><p><br /></p><p>Axle bench press</p><p>5xAxle</p><p>5x136</p><p>5x191</p><p>5x216</p><p>5x5x241</p><p><br /></p><p>KB rows</p><p>35+9+6x40kg (rest pause)</p><p><br /></p><p>Poundstone Curls</p><p>100xAxle (91 unbroken)</p><p><br /></p><p>END OF REQUIRED WORK</p><p><br /></p><p>2x10 Standing ab wheel</p><p><br /></p><p>Breakfast</p><p><br /></p><p>VERY short walk w/dog (8 degrees out, a 72 degree swing from the temperature on Monday, dog is too old to deal with that nonsense)</p><p><br /></p><p>Notes:</p><p><br /></p><p>* I am honestly surprising myself with my performance in this final week. This is the workout I look forward to the least, and it was going to be challenging with those trap bar pulls AND that bench is heavy for me these days, but I really didn’t have any issues. I wonder if I stumbled onto something good here by starting the program with a feast and coasting into a famine for the final 2 weeks. Despite the reduced calories, I really still seem to have a lot of output in me. It’s like I’m still coasting on the fumes of the feast. However it works, I’ll take it.</p><p><br /></p><p>* I deviated from the plan on the KB rows. Part of it was because time was running short, and part of it is because I flat out hate doing rows and wanted an excuse to do fewer of them, so getting to 50 as fast as possible seemed good. Loosened up the form and did them a bit more Kroc-row esque, but for the life of me I can never get that whole “put your whole soul into one set” thing people talk about when it comes to single arm rows. These were still tough and I got a good pump out of them, but they wouldn’t be a good habit for the whole program.</p><p><br /></p><p>* 1 rep PR on those poundstone curls. Not as much standing ab wheel as I’d like, but time was short. </p><p><br /></p><p>* I am really starting to see some leanness shinning through on this famine. Big thing is I’ve gone back to what works: simple Metabolic Drive mixed in water. I was getting cute with some egg whites and bone broth before, trying to still equal out the protein content but create more food volume, resulting in me using less powder, but it really seems like there’s something special to be said about Metabolic Drive. Really, this whole Building the Monolith experience has been a good lesson on not messing with success. Training less, going back to my modified Velocity Diet/Apex Predator, all those things that worked before KEEP working. But, of course, with experiments we can validate that knowledge. And, of course, there’s the NiN lyrics “for once in my life I feel complete…and I still wanna ruin it”. It’s just who we are, haha.</p>Emevashttp://www.blogger.com/profile/14983296057210465714noreply@blogger.com0tag:blogger.com,1999:blog-6697863680879623092.post-21725005580109173042024-02-27T15:11:00.000-08:002024-02-27T15:11:18.834-08:00<p> Training Log: Entry 3193</p><p>AM WORKOUT (0425 wake up via alarm)</p><p><br /></p><p><b>**5/3/1 BUILDING THE MONOLITH**</b> Week 6, Workout 2 (Conditioning): “Middle Aged Mutant Ninja Turtle”</p><p><br /></p><p>30 minutes of EMOM</p><p><br /></p><p>* Boxing on the BAS</p><p>* 47.5lb KB swings</p><p>* Burpees</p><p>* Rope skipping</p><p><br /></p><p>15 minutes of EMOM basement suicide sprints w/10 prisoner squats and 10 push ups</p><p><br /></p><p>15 minutes of EMOM basement stair runs w/10 prisoner squats and 10 push ups</p><p><br /></p><p>BREAKFAST</p><p><br /></p><p>Walk w/dog</p><p><br /></p><p>Notes:</p><p><br /></p><p>* Wasn’t particularly jazzed to do this workout this morning, and didn’t have much pop in me for the boxing. I imagine the full day of unintended fasting paired alongside the slight stomach bug could be at play there. Still an hour of conditioning training done at an intense enough pace, and a very “tonic” workout in that regard as well. All this unweighted stuff has really been awesome for my recovery, and I feel like it’s maximized the growing benefit of BtM. I’ve definitely been guilty of training too much/too hard in the past, but at the same time there’s something to be said about the periodization effect of doing so. I pushed my body really hard, eased off the throttle and, in turn, let the gains come. Very similar to famine and feasting. </p><p><br /></p><p>* Rope skipping was really not going well for me today. Not many good rounds. DID discover a small tear in the center of my rope, which may be the culprit.</p><p><br /></p><p>* It was nice to work in the suicides and the stairs in one workout. In a more ideal setting, I’d alternate each round, but I was waiting for the Mrs to wake up before I went clomping up and down the stairs.</p><p><br /></p><p>* Tang Soo Do on the schedule for later tonight, so lots of activity today. Also great to already get in 300 push ups and 300 squats.</p><p><br /></p><p>* I ordered some dumbbell holders for my power rack off of Titan, so I guess I’m getting serious about this DoggCrapp thing.</p>Emevashttp://www.blogger.com/profile/14983296057210465714noreply@blogger.com0tag:blogger.com,1999:blog-6697863680879623092.post-40152826337973335362024-02-26T15:57:00.000-08:002024-02-26T15:57:02.250-08:00<p> Training Log: Entry 3192</p><p>AM WORKOUT (0425 wake up via alarm)</p><p><br /></p><p>**5/3/1 BUILDING THE MONOLITH** Week 6, Workout 1</p><p><br /></p><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/hm8lL0dXOa8" width="320" youtube-src-id="hm8lL0dXOa8"></iframe></div><br /><p><br /></p><p><br /></p><p>SUPERSETS (press-squat)</p><p><br /></p><p>Axle clean and strict press away</p><p>5x133</p><p>5x153</p><p>5x168 (continental)</p><p>12x133</p><p><br /></p><p>Buffalo Bar Squat</p><p>5xBar</p><p>5x195</p><p>5x245</p><p>5x280</p><p><br /></p><p>SUPERSETS (Squat-BPA)</p><p><br /></p><p>Buffalo bar Squat</p><p>5x5x315 (1 min rests)</p><p><br /></p><p>Band pull aparts</p><p>5x20</p><p><br /></p><p>100 dips and 200 chins in sub 18 minutes</p><p><br /></p><p>END OF REQUIRED WORK</p><p><br /></p><p>2x10 standing ab wheel</p><p><br /></p><p>BREAKFAST</p><p><br /></p><p>Short walk w/dog</p><p><br /></p><p><br /></p><p>Notes:</p><p><br /></p><p>* I am genuinely delighted I even got this workout in, to say nothing of how I absolutely crushed it. Stayed out a little later than usual last night chowing down at Texas De Brazil and watching Lewis Black. I ate well but not like an a-hole and wasn’t feeling overly full from the experience, but through the course of the evening I felt pretty ill and ended up passing some liquid and vomiting slightly. From what I can see, that stomach bug I picked up on Thurs hasn’t fully resolved, and putting away that much rich food re-triggered it. That happened around 0130, and when the alarm went off I did some bargaining with myself, saying that I’d just skip the squats, since that seemed the riskiest. But, when I got into the gym and hit a warm-up, things felt surprisingly solid, so I just rode it out. So glad I did, because I felt VERY strong through this workout. Perhaps 300g of protein from a bunch of red meat really IS the solution to pre-training nutrition.</p><p><br /></p><p>* Happy with the solid clean performance on the sets of 153 for the press.</p><p><br /></p><p>* Was happy with how tight I could keep the rests period so tight on the squats. This is the hardest workout of the program and it went so incredibly well. I really feel like this is my best run of BtM.</p><p><br /></p><p>* Used the NG on chins the entire time in order to make up some lost time. Went with 3/6-3/6 per EMOM until about the 11th round, and then had to change things up a little. In 3 workouts, I was able to get the time down each time, improving density. If I run this again, that may be how I approach things from now on.</p><p><br /></p><p>* Squeaked in those sets of ab wheel at the end.</p><p><br /></p><p>EDIT: My facebook algorithm has figured me out. </p><p><br /></p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEgyVCaU09w6Mb-plh-jEYynpvRZOYqwOI0qJVMjR5et7V9WmaNGfs4FE2AiwzG0grMN8blJJdwW0oOg3pBbDopl80Hp-wezdQhgCi1X-7Vd3ZZ8v-WuIJxT3ZLCDopgaCdM3Fja2OWdAhPF6tgdO4u_cPB7iTh388prTHuBBtrGeWH53G9qTzdOAAdfcTM" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="748" data-original-width="601" height="400" src="https://blogger.googleusercontent.com/img/a/AVvXsEgyVCaU09w6Mb-plh-jEYynpvRZOYqwOI0qJVMjR5et7V9WmaNGfs4FE2AiwzG0grMN8blJJdwW0oOg3pBbDopl80Hp-wezdQhgCi1X-7Vd3ZZ8v-WuIJxT3ZLCDopgaCdM3Fja2OWdAhPF6tgdO4u_cPB7iTh388prTHuBBtrGeWH53G9qTzdOAAdfcTM=w322-h400" width="322" /></a></div><br /><br /><p></p>Emevashttp://www.blogger.com/profile/14983296057210465714noreply@blogger.com0tag:blogger.com,1999:blog-6697863680879623092.post-13054740154726398622024-02-24T17:07:00.000-08:002024-02-24T17:07:20.596-08:00<p> Training Log: Entry 3191</p><p>Already shaping up to be an awesome day. Slept off and on until 0700, got in 50 squats and 100 push ups, amazing breakfast and then hit a (recent) deadlift PR of 13+3+3x405</p><p><br /></p><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/ANUKFxvnDzo" width="320" youtube-src-id="ANUKFxvnDzo"></iframe></div><br /><p><br /></p><p><br /></p><p>This was a VERY successful ROM progression cycle that got me here. Just this little 5 minute workout once a week is what I need. I've really tried so hard to re-invent the wheel on this, and I imagine it was fear of success. Still felt that pull in my left bicep, and I was overextending the lockout just to prove a point to myself, but this is a big W, especially for something I pulled in my pajamas right after breakfast.</p><p><br /></p><p>Dig that DK shirt. I feel like to really tie it all together nerdstyle, I should break this out</p><p><br /></p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEjkudqd8heLIUR5hLDZ_uMTLtkkx38muixK7jphSxsAJdJFo7guUcS17mL5oTUjoRuaNrIsrRvPTti9TezlUr3-8iIFmPCaKEVbYvCz3n2C5FRpgaGfi0UqgUQN8FHradR3m6yk1lbnNWlewY32SokRIAzC_DIsh0vUPNA-JY20VZwiOw9kFgDunC27UBE" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="936" data-original-width="672" height="400" src="https://blogger.googleusercontent.com/img/a/AVvXsEjkudqd8heLIUR5hLDZ_uMTLtkkx38muixK7jphSxsAJdJFo7guUcS17mL5oTUjoRuaNrIsrRvPTti9TezlUr3-8iIFmPCaKEVbYvCz3n2C5FRpgaGfi0UqgUQN8FHradR3m6yk1lbnNWlewY32SokRIAzC_DIsh0vUPNA-JY20VZwiOw9kFgDunC27UBE=w287-h400" width="287" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEhR5iXmX96o23KuTC2Vp_apkv9rUSmLeVna_14pmA0ltmOQH0HWqbHNEWlUmQNmMGnM8SrGP_086CGW9DhJSotQgH4okCiDW_H1x_guWqiJd97GGrm-8oxw86YwjOu5SLHgswTyuRXh_trSNUkNnoYFpOGk0AnppnW9XgPmv6jfZ1dcHel9cEfFp8lphNg" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="750" data-original-width="525" height="400" src="https://blogger.googleusercontent.com/img/a/AVvXsEhR5iXmX96o23KuTC2Vp_apkv9rUSmLeVna_14pmA0ltmOQH0HWqbHNEWlUmQNmMGnM8SrGP_086CGW9DhJSotQgH4okCiDW_H1x_guWqiJd97GGrm-8oxw86YwjOu5SLHgswTyuRXh_trSNUkNnoYFpOGk0AnppnW9XgPmv6jfZ1dcHel9cEfFp8lphNg=w280-h400" width="280" /></a></div><br /><br /></div><br /><br /><p></p><p><br /></p><p><br /></p><p>Yup. Carnivorous Berserker Gorilla. I found my spirit animal.</p><p><br /></p><p>We're going for a family 5 mile walk soon, I got in another 200 push ups before that, and then I feast on ribs at my favorite local BBQ place. Lunch was a fair amount of carne asada. This is living.</p>Emevashttp://www.blogger.com/profile/14983296057210465714noreply@blogger.com0tag:blogger.com,1999:blog-6697863680879623092.post-63432106928852043912024-02-23T18:55:00.000-08:002024-02-23T18:55:27.893-08:00<p> Training Log: Entry 3190</p><p>AM WORKOUT (0420 Wake up via alarm)</p><p><br /></p><p><b>**5/3/1 BUILDING THE MONOLITH** </b>Week 5, Workout 5</p><p><br /></p><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/5OvJFaYsY_s" width="320" youtube-src-id="5OvJFaYsY_s"></iframe></div><br /><p><br /></p><p><br /></p><p>GIANT SETS (press-squat-chin)</p><p><br /></p><p>Axle clean and strict press away</p><p>10x5x113 (doubled up on sets)</p><p><br /></p><p>Buffalo Bar Squat</p><p>5xBar</p><p>5x135</p><p>5x215</p><p>5x250</p><p>5x280</p><p><br /></p><p>Weighted NG chins</p><p>5x5x50</p><p><br /></p><p>GIANT SETS (press-shrug-BPA)</p><p><br /></p><p>Axle clean and strict press away</p><p>5x5x113</p><p><br /></p><p>Axle shrug against short strong bands bands</p><p>1x34</p><p>2x33</p><p><br /></p><p>Band pull aparts</p><p>1x34</p><p>2x33</p><p><br /></p><p>Buffalo Bar Squat (widowmaker)</p><p>36x220</p><p><br /></p><p>END OF REQUIRED WORK</p><p><br /></p><p>3x10 standing ab wheel</p><p>75x180 reverse hyper</p><p>Lateral raise dropset</p><p><br /></p><p>BREAKFAST</p><p><br /></p><p>Short walk w/dog</p><p><br /></p><p>Notes:</p><p><br /></p><p>* Came into this feeling so much better than I did yesterday. Just night and day difference: amazing what a solid down day can do. Was still not 100%, but definitely enough to be able to put in the work. Only place where I could feel the effects was on the widowmaker: I was definitely giving it my all, but I could tell my body wasn’t ready to bypass the governor and swim out to deeper waters. But discretion is the better part of valor, and it means I can really get stupid on the final week.</p><p><br /></p><p>* Since the RX was 15 sets of presses today, I doubled up on the first round. I’d hit a press, do the squat, do the chin, then do another set of presses before changing the weights on the squat and starting over. Worked out very well: still kept the time on the shorter side for the workout. I was feeling the fatigue toward the end there.</p><p><br /></p><p>* My abs feel like they’re being ripped apart. It’s interesting: on the squatting days, I can’t get a very full stretch on the ab wheel, but on the pull days I can go DEEP into that movement, and this tends to be the outcome of it. Really just appreciating getting in that 3x10 each lifting session: seems to be the sweet spot.</p><p><br /></p><p>* Calories were on the low side yesterday due to initial queasiness, but I DID manage to get in 3 whole eggs and a significant hunk of bison meatloaf made by my Valkyrie for dinner, which I’m sure had some restorative qualities. Legit, if you asked me what it takes to heal: that’s the answer.</p><p><br /></p><p>* Had to skip Tang Soo Do sparring last night, but, in turn, it meant that my Valkyrie and my kiddo took first and second place respectively in the Dojang sparring tournament. Couldn’t be prouder.</p><p><br /></p><p>Hey this is pretty sweet</p><p><br /></p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEjaZxuNGJkQquc3WzkF8Ei3d6-JWEq6uZ7oH_LDEPDoCgXTBBrEMUvvKZe37pVusTJly7FrwqjnYNDpYpOehDnUHsa_Ys4Jw043PKhqAHgzOvGJhgPcATQIYY7RxYl1ghG5U7cJjigveTvyF6JQtis-m9C0yofNQYyGcit9XcXdMMA6Gs2utTEuo3U-VvQ" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="694" data-original-width="1035" height="269" src="https://blogger.googleusercontent.com/img/a/AVvXsEjaZxuNGJkQquc3WzkF8Ei3d6-JWEq6uZ7oH_LDEPDoCgXTBBrEMUvvKZe37pVusTJly7FrwqjnYNDpYpOehDnUHsa_Ys4Jw043PKhqAHgzOvGJhgPcATQIYY7RxYl1ghG5U7cJjigveTvyF6JQtis-m9C0yofNQYyGcit9XcXdMMA6Gs2utTEuo3U-VvQ=w400-h269" width="400" /></a></div><br /><br /><p></p>Emevashttp://www.blogger.com/profile/14983296057210465714noreply@blogger.com0tag:blogger.com,1999:blog-6697863680879623092.post-36714172256702856732024-02-21T17:13:00.000-08:002024-02-21T17:13:41.482-08:00<p> Training Log: Entry 3189</p><p>AM WORKOUT (0410 natural wake up, snoozed until 0420)</p><p><br /></p><p><b>**5/3/1 BUILDING THE MONOLITH**</b> Week 5, Workout 3</p><p><br /></p><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/yEXUDskN0uw" width="320" youtube-src-id="yEXUDskN0uw"></iframe></div><br /><p><br /></p><p>SUPERSET (pull-bench)</p><p><br /></p><p>Low handle trap bar pull</p><p>5x175</p><p>5x245</p><p>5x295</p><p>5x345</p><p>3x5x390</p><p><br /></p><p>Axle bench press</p><p>5xAxle</p><p>5x166</p><p>5x191</p><p>5x5x216</p><p><br /></p><p>KB rows</p><p>5x15x40kg</p><p><br /></p><p>Poundstone Curls</p><p>100xAxle (90 unbroken)</p><p><br /></p><p>END OF REQUIRED WORK</p><p><br /></p><p>3x10 ab wheel</p><p>2 sets neck harness</p><p>Lateral raise dropset</p><p>20 GHRs</p><p><br /></p><p>BREAKFAST</p><p><br /></p><p>Short walk w/dog</p><p><br /></p><p>Notes:</p><p><br /></p><p>* Woke up with some pain in the left knee. Quite possibly something I did sparring yesterday. I got both of my calves kicked and they’re a little tender. I ended up winning my class’ tournament, to include humbling the senior student, so that’s a plus.</p><p><br /></p><p>* I was pleased with my performance here. Bench moved quick, trap bar felt strong. In general, this has been just a very good program run for me.</p><p><br /></p><p>* Really trying to focus on the muscle pump on the rows and curls. One of the biggest emphasis on this run has been to maximize the value of the assistance work.</p><p><br /></p><p>* Was moving quick enough this morning that I managed to get in some decent back-end work after the required stuff. The ab wheel has been the most value added contribution to this program. I’ve tried not to mess with BtM too much during this run, but I do feel like that one is pretty necessary.</p><p><br /></p><p>* I also feel like this has been one of my most successful feast phases. I leaned into it hard and really maximized it, especially paired with a program that maximized the value of such an approach. BtM’s RX of “a dozen eggs and 1.5lb of ground beef a day” is so carnivore perfect, and I found myself looking at my physique this morning and thinking to myself “I am satisfied with this”. We, of course, always strive for MORE, but there’s a lot to be said about being content as well. I’m not as lean as I was at my leannest, nor as big as I was at my biggest, but I dig the balance I’ve found.</p>Emevashttp://www.blogger.com/profile/14983296057210465714noreply@blogger.com2tag:blogger.com,1999:blog-6697863680879623092.post-29184010908715123112024-02-20T15:18:00.000-08:002024-02-20T15:18:31.623-08:00<p> Training Log: Entry 3188</p><p>AM WORKOUT (0425 wake up via alarm)</p><p><br /></p><p><b>**5/3/1 BUILDING THE MONOLITH** </b>Week 5, Workout 2 (Conditioning) “Middle Age Mutant Ninja Turtle”</p><p><br /></p><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/H_eJ3ZRnCo8" width="320" youtube-src-id="H_eJ3ZRnCo8"></iframe></div><br /><p><br /></p><p><br /></p><p>30 minute EMOM of</p><p><br /></p><p>* Boxing on the BAS</p><p>* KB swings w/47.5lb bell</p><p>* Burpees</p><p>* Rope skipping</p><p><br /></p><p>25 minutes of EMOM</p><p><br /></p><p>* Run up and down stairs</p><p>* 10 prisoner squats</p><p>* 10 push ups</p><p><br /></p><p>Finish with some basement stair jumps</p><p><br /></p><p>BREAKFAST</p><p><br /></p><p>Short walk w/dog</p><p><br /></p><p>Notes:</p><p><br /></p><p>* My front delts are absolutely smoked after so many days of push ups, burpees and dips, and this certainly didn’t help, but still felt pretty tonic. That boxing work helped loosen things up a little. I’d been watching a lot of Tyson videos recently and really dug his combo of right hook to the body re-wind right uppercut, so tried it out a few times. I’m still patty-caking the BAS for the sake of keeping my heart rate high, but it’s still a great combo.</p><p><br /></p><p>* Dig me knocking out my overhead light on my first burpee. Helped create an atmosphere. Lighting can really change physique too: I look jacked when it’s pitch black.</p><p><br /></p><p>* Had a lot of foul ups on the rope skipping today, most likely because I was too focused on not hitting more stuff in the ceiling.</p><p><br /></p><p>* Chasing the 30 minutes with the stair running was pretty solid. My heart and lungs never felt too terribly taxed, but in general I was fatigued. I really like this day in general, just to get athletic all over the place. Those stair jumps at the end were my best performance yet. I’m getting about as explosive as I can be.</p><p><br /></p><p>* Supposed to have some Tang Soo Do sparring later tonight. Don’t think I mentioned it last time, but Mrs and I got another stripe on our belts on Thursday, so we’re halfway through the rank.</p>Emevashttp://www.blogger.com/profile/14983296057210465714noreply@blogger.com0tag:blogger.com,1999:blog-6697863680879623092.post-34186274870394765712024-02-19T16:24:00.000-08:002024-02-19T16:24:07.449-08:00<p> Training Log: Entry 3187</p><p>Final crazy day of the weekend, and it actually was so crazy I could stick to part of the plan and get in a 5/3/1 workout in the afternoon.</p><p><br /></p><p><b>**5/3/1 BUILDING THE MONOLITH** </b>Week 5, Workout 1</p><p><br /></p><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/lJGh_xMIDRQ" width="320" youtube-src-id="lJGh_xMIDRQ"></iframe></div><br /><p><br /></p><p><br /></p><p>SUPERSET (press-squat)</p><p><br /></p><p>Axle clean and strict press away</p><p>5x113</p><p>5x133</p><p>5x153</p><p>20x113</p><p><br /></p><p>Buffal Bar Squat</p><p>5xBar</p><p>5x175</p><p>5x215</p><p>5x250</p><p><br /></p><p>SUPERSET (squat-BPA)</p><p><br /></p><p>Buffalo Bar Squats</p><p>5x5x280 (30 seconds recover)</p><p><br /></p><p>Band Pull Apart</p><p>5x20</p><p><br /></p><p>100 chins and 200 dips in under 20 minutes </p><p><br /></p><p>END OF REQUIRED WORK</p><p><br /></p><p>3x10 ab wheel rollout</p><p>70x180 reverse hyper</p><p><br /></p><p>Notes:</p><p><br /></p><p>* A very rare afternoon workout for me. I genuinely don't care to train in the afternoon as it feels "too easy". I'm loose, limber, warm, and have some meals in me. This is often a recipe for disaster, as I'll overreach and do something stupid. It's why I stopped using Surge: I felt TOO good. Here, I tried to make the most of it by blitzing through this workout. I have 30 second "recovery" written on the squats because it wasn't a true 30 seconds rest, but once 30 seconds had passed I got back under the bar.</p><p><br /></p><p>* Very strong pressing, and got a great pump out of it. I was already 250 push ups deep into the day, and got in that insanity of burpees yesterday, so my front delts were on fire. Actually made holding the squat bar a bit tough.</p><p><br /></p><p>* Originally was doing 6 reps chins and 12 reps dips each round, but eventually broke it down to 5s. Still got it done again in under 20 minutes.</p><p><br /></p><p>* Those reverse hypers are really something. I am wiped out when they're done. Definitely needs to stay in the rotation.</p><p><br /></p><p>* Final day of feasting. I am legit tired of eating, so this works out well. That said, the Mrs. hit me with a "you look HUGE" while I was hanging out in the kitchen in my wifebeater, so clearly the monolith got built. Apparently I made the most of our Pizza Ranch outing today...and I STLL have a reservation at Texas de Brazil for Sunday, so that's gonna be my rampage meal. Chaos remains the plan.</p><p><br /></p><p>* Completely not training related, but we solved an escape room as a family today to celebrate presidents day, so that was pretty awesome. And my Valkyrie made me a bison meatloaf for dinner, so that's doubly awesome.</p>Emevashttp://www.blogger.com/profile/14983296057210465714noreply@blogger.com0tag:blogger.com,1999:blog-6697863680879623092.post-11772442421510762332024-02-18T16:03:00.000-08:002024-02-18T16:03:51.737-08:00<p> Training Log: Entry 3186</p><p><br /></p><p>Got in a solid amount of training today. Slept in, 75 push ups and 50 prisoner squats first thing, Valkyrie made me an amazing breakfast, which we also went to a luau the night before wherein I took down massive quantities of kalua pig, teriyaki beef and shoyu chicken, such that I fasted through lunch today out of pure lack of appetite. Doing our family meal tonight, carbs ahoy.</p><p><br /></p><p>After breakfast, I did Dan John's Humane burpee before taking my dog for a longer walk</p><p><br /></p><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/OSSdd9nwosM" width="320" youtube-src-id="OSSdd9nwosM"></iframe></div><br /><p><br /></p><p>That's 15 swings, 5 goblet squats, 5 push ups, then 15-4-4-, 15-3-3, down to 1.</p><p><br /></p><p>Later, around what would be lunchtime, I did GI Jane (100 burpee chins) followed by Pukie Brewster (150 burpees), which I'm going to refer to now as "Major Payne", since it's about going from a certified killing machine to a civilian puke.</p><p><br /></p><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/1j7il4XiF2w" width="320" youtube-src-id="1j7il4XiF2w"></iframe></div><br /><p><br /></p><p><br /></p><p>After that, took the kiddo for a 1.5 mile walk. They woke up sick yesterday, and have been healing, and I felt like some fresh air and sunshine would do the trick.</p><p><br /></p><p>Speaking of that kid, check this out</p><p><br /></p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEiIzrKqrLeC8hon_UjrnQ80f8OM4FpvVyM55FWbHWZxuKPB8F9ruGJZyO0EKYlC58lUvkOT6eO8bpr2wW9I-bspY26NEPW5AAJ0Jqad3A2MxVc-cGtMoxxIYNZjUZkWfhRQClQJUwIIQSdUf3_LXncWVnQPG5ZdDHj_OOf-FtN4wUdyzl4bxJ8IS2yUEBk" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="810" data-original-width="1080" height="300" src="https://blogger.googleusercontent.com/img/a/AVvXsEiIzrKqrLeC8hon_UjrnQ80f8OM4FpvVyM55FWbHWZxuKPB8F9ruGJZyO0EKYlC58lUvkOT6eO8bpr2wW9I-bspY26NEPW5AAJ0Jqad3A2MxVc-cGtMoxxIYNZjUZkWfhRQClQJUwIIQSdUf3_LXncWVnQPG5ZdDHj_OOf-FtN4wUdyzl4bxJ8IS2yUEBk=w400-h300" width="400" /></a></div><br /><br /><p></p><p><br /></p><p>This is a 10lb piedmontese beef brisket. Why do I have it? Because it was on sale. And like a dog chasing a car: I had no plans on what to do once I got it. My amazing wife asked me that very question, and before I could muster a response, my kid chimes in "I will split it with you!"</p><p><br /></p><p>I don't know if I could have ever been a prouder papa. That is the most precious hubris. No denying that one is mine.</p>Emevashttp://www.blogger.com/profile/14983296057210465714noreply@blogger.com0tag:blogger.com,1999:blog-6697863680879623092.post-81133972650527455102024-02-17T18:19:00.000-08:002024-02-17T18:19:41.945-08:00<p> Training Log: Entry 3185</p><p>May as well use this for a quickie training update. I'm on day 3 of a 5 day weekend, so as usual life is chaotic and amazing. Lots of push ups, walking and air squats. I got in this workout while the wife and kiddo were getting ready for the morning</p><p><br /></p><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/Xs2KaxdLbvY" width="320" youtube-src-id="Xs2KaxdLbvY"></iframe></div><br /><p><br /></p><p><br /></p><p>(2) Mat pulls</p><p>13+5+4x405</p><p><br /></p><p>I really dig how quickly I can execute such a high quality training session like this. My warm-up is 2x135 and 1x315, and then a 4 minute workset. I'm keeping this in no matter my approach for the future: it's just "me".</p><p><br /></p><p>Last night, we went to our favorite local BBQ place and I had my usual half rack of pork ribs, and they were legit the best pork ribs I'd had in my life. I made it a point to tip the pitmaster directly alongside the wait staff. He actually came out and shook my hand, and I told him that, if that was my last meal, I'd die happy. The waitress came back and told me I'd made his night. Just great to spread that positivity. </p><p><br /></p><p>It dawned on me that, if I did DoggCrapp, it has "blast and cruise" phases, and given my weeks off tend to be when I'm on a cruise...that alone makes it way too fitting.</p><p><br /></p><p>PM WORKOUT</p><p>Got in "Sweet Eater"</p><p><br /></p><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/EaGTrcYLQy0" width="320" youtube-src-id="EaGTrcYLQy0"></iframe></div><br /><p><br /></p><p>Countdown of 10 to 1 on KB swings and burpees. Used a 24kg bell and got it in 5 minutes flat: an 8 second PR. Chased this immediately with a 2 mile walk w/80lb vest and then 50 push ups upon returning home. Very solid day of training.</p>Emevashttp://www.blogger.com/profile/14983296057210465714noreply@blogger.com0tag:blogger.com,1999:blog-6697863680879623092.post-86414707572910485552024-02-15T06:25:00.000-08:002024-02-15T06:25:50.557-08:00<p> Training Log: Entry 3184</p><p>AM WORKOUT (0420 wake up via alarm)</p><p>**5/3/1 BUILDING THE MONOLITH** Week 4, Workout 4 (out of order)</p><div class="separator" style="clear: both; text-align: center;"><br /></div><br /><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/IlDd6yO7CT8" width="320" youtube-src-id="IlDd6yO7CT8"></iframe></div><br /><p><br /></p><p>https://youtu.be/IlDd6yO7CT8</p><p>GIANT SETS (press-squat-chin)</p><p>Axle clean and strict press away<br />5x5x123</p><p>Buffalo Bar Squat<br />5xBar<br />5x195<br />5x225<br />5x265<br />5x300</p><p>Chins<br />5x5x45</p><p>GIANT SETS (press-shrug-BPA)</p><p>Axle clean and strict press away<br />7x5x123</p><p>Axle shrugs against short strong bands<br />4x25</p><p>Band pull aparts<br />4x25</p><p>Buffalo Bar Squat Widowmaker<br />50x200</p><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/7m3CDLTm5ug" width="320" youtube-src-id="7m3CDLTm5ug"></iframe></div><br /><p><br /></p><p>https://www.youtube.com/watch?v=7m3CDLTm5ug</p><p><br /></p><p>END OF REQUIRED WORK</p><p>3x10 standing ab wheel<br />Lateral raise stripset<br />Neck harness<br />60x180 reverse hyper</p><p>BREAKFAST</p><p>Short walk w/dog</p><p><br /></p><p>Notes:</p><p>* This wacky week concludes, and another one next week since my Monday is going to be a holiday. I actually have the day off work today too and almost slept in, but I wanted to just get this done.</p><p>* Press moved strong and the squats were actually pretty decent on the heavy work. Chins went better than expected with the pain in my lat.</p><p>* Came in with 50 reps as the goal for the widowmaker and I made it. That's another Dan John milestone. Yeah, technically it's supposed to be 205 for that, but whatever. </p><p>* From the video I can see I'm still holding quite lean despite 4 weeks of feasting. My squat stance is also stupidly narrow.</p><p>* Tang Soo Do later tonight potentially. </p>Emevashttp://www.blogger.com/profile/14983296057210465714noreply@blogger.com0tag:blogger.com,1999:blog-6697863680879623092.post-78916722630188668072024-02-14T17:13:00.000-08:002024-02-14T17:13:28.456-08:00<p> Training Log: Entry 3183</p><p>AM WORKOUT (0420 Wake up via alarm)</p><p><br /></p><p><b>**5/3/1 BUILDING THE MONOLITH**</b> Week 4, Workout 3 (Conditioning)</p><p><br /></p><p>75 KB swings w/24kg bell</p><p>2.1 mile walk w/80lb vest</p><p>30 rounds of 10 prisoner squats and 10 push ups within 21 minutes</p><p><br /></p><p>BREAKFAST</p><p><br /></p><p>Short walk w/dog</p><p><br /></p><p>Notes:</p><p><br /></p><p>* Once again, schedule is out of order this week, and I was deciding between Ninja Turtle or the walk, and the walk won out. It’s absolutely the right prescription for post deadlift/pre-widowmaker workouts. Very tonic, especially with the swings and bodyweight work thrown in. I dig how it’s around an hour of solid training but doesn’t beat the hell out of me, and being able to get outside and get some fresh air first thing in the morning is a great way to calibrate my morning, even if I don’t see a lick of sunshine.</p><p><br /></p><p>* Went a little heavier on the swings, and moved a little faster on the bodyweight work.</p><p><br /></p><p>* Tang Soo Do last night was enjoyable. More 1-step self-defense stuff. I get to work with the Valkyrie, and seeing her improve is awesome.</p><p><br /></p><p>* My left lat/tricep has been aching since Monday. Wonder if I aggravated the previous tear with some of those chins. I’ll see how it respond to weighted pulls tomorrow.</p><p><br /></p><p>* Still eating like a champ this week.</p>Emevashttp://www.blogger.com/profile/14983296057210465714noreply@blogger.com0tag:blogger.com,1999:blog-6697863680879623092.post-52622736227048127272024-02-13T18:14:00.000-08:002024-02-13T18:14:31.801-08:00<p> Training Log: Entry 3182</p><p>AM WORKOUT (0420 wake up via alarm)</p><p><br /></p><p><b>**5/3/1 BUILDING THE MONOLITH**</b> Week 4, Workout 2 (out of order)</p><p><br /></p><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/1G3-p0PsfRU" width="320" youtube-src-id="1G3-p0PsfRU"></iframe></div><br /><p><br /></p><p><br /></p><p>SUPERSET (pull-bench)</p><p><br /></p><p>Low handle trap bar pulls</p><p>5x175</p><p>5x265</p><p>5x320</p><p>5x365</p><p>3x5x410</p><p><br /></p><p>Axle bench press</p><p>5xAxle</p><p>5x136</p><p>5x176</p><p>5x206</p><p>5x5x226</p><p><br /></p><p>KB rows</p><p>4x15x40kg</p><p>12x40kg</p><p><br /></p><p>Poundstone curls</p><p>100xAxle (87 unbroken)</p><p><br /></p><p>END OF REQUIRED WORK</p><p><br /></p><p>1x20 Standing ab wheel</p><p><br /></p><p>Notes:</p><p><br /></p><p>* Apparently I was moving slow through this. Took a while to get done. </p><p><br /></p><p>* I’ve got a long weekend coming up, with the Mrs and I having Friday off, so I’m compressing my training schedule to finish lifting on Thursday. This meant training Mon and Tues back to back. It was a bit rough coming into this, which may be why I moved slower. My left lat was a little touchy as well.</p><p><br /></p><p>* The pulls felt pretty strong. I’m pleased with where I am on those these days.</p><p><br /></p><p>* Rows continue to feel better each week. Definitely bitter medicine. I don’t care to do them, but I’m better for doing them.</p><p><br /></p><p>* No walk: had to get to work early. Tang Soo Do tonight though, so some extra activity ahead. </p><p><br /></p><p>* Physique is looking thicker these days. Feels like I’m returning to my previous form, which is nice, especially that I’ve gotten here with a much better approach.</p>Emevashttp://www.blogger.com/profile/14983296057210465714noreply@blogger.com0tag:blogger.com,1999:blog-6697863680879623092.post-78544650119178834542024-02-12T16:47:00.000-08:002024-02-12T16:47:33.999-08:00<p> Training Log: Entry 3181</p><p>AM WORKOUT (0425 wake up via alarm, slept through the first 3 minutes, stayed up late watching Super Bowl)</p><p><br /></p><p><b>**5/3/1 BUILDING THE MONOLITH**</b> Week 4, Workout 1</p><p><br /></p><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/WO9OqR5zcvU" width="320" youtube-src-id="WO9OqR5zcvU"></iframe></div><br /><p><br /></p><p><br /></p><p>SUPETSET (press-squat)</p><p><br /></p><p>Axle clean and strict press away</p><p>5x123</p><p>5x138</p><p>5x158 (continental)</p><p>15x123</p><p><br /></p><p>Buffalo Bar Squat</p><p>5xBar</p><p>5x135</p><p>5x225</p><p>5x265</p><p><br /></p><p>SUPERSET (squat-BPA)</p><p><br /></p><p>Buffalo Bar Squat</p><p>5x5x300</p><p><br /></p><p>Band Pull Apart</p><p>5x20</p><p><br /></p><p>20 minute EMOM chins and dips</p><p>* 5 chins</p><p>* 10 dips</p><p><br /></p><p>END OF REQUIRED WORK</p><p><br /></p><p>1x10 standing ab wheel w/10 second plank at end</p><p><br /></p><p>BREAKFAST</p><p><br /></p><p>Shorter walk w/dog (no vest)</p><p><br /></p><p><br /></p><p>Notes:</p><p><br /></p><p>* I didn’t sleep terribly well over the weekend, and then crashed last night as a result of staying up later, having feasted earlier, and the poor sleep previously. My alarm had been going off for 3 minutes before I realized it. I have my phone set to vibrate and have it on my body, so that it doesn’t wake up the Mrs. Was running just slightly behind as a result, so not much extra work after the required work.</p><p><br /></p><p>* The press is really coming along. Nice to feel strong again.</p><p><br /></p><p>* Really focused on trying to speed up the squats. One of the issues of training so early in the morning with minimal warm up is how stiff I am, and the first rep of each set it just painfully slow, primarily because it is PAINFUL. My right hip/glute in particular feels some issues. But I find I am making things worse by slowing down the squat: this high bar and close stance approach fairs better when I allow the muscles to relax and explode. When I made an effort to do that through later reps and sets, I felt better and stronger. Just need to trust my body. Operating without a belt is still weird/foreign to me too, but all these limitations and restrictions have been good for keeping me honest and giving me new challenges.</p><p><br /></p><p>* As much as I’ve been trying to make the assistance work more “pumpy” to get the bodybuilding effect of it, this 20 minute EMOM approach kept me to my schedule. It had a conditioning hit to it as well. </p><p><br /></p><p>* On the topic of bodybuilding, I keep having this idea in my head that I want to try out some sort of HIT/DoggCrapp-esque approach in the near future. I like single set work and really pushing myself. But then I realize that I don’t really care for the goal of bodybuilding in terms of PHYSIQUE development. I like getting bigger: I don’t care about developing specific PARTS of muscles. But there’s also a strongman competition happening in my hometown on 20 Apr that I apparently have no interest in doing, because I haven’t signed up for it. I may just be done with that sport. And then I have a 10 mile run earlier in April and a Tang Soo Do tournament in the last week of the month. Lotta irons in the fire. </p><p><br /></p><p>* Left bicep is being pissy again, and considering it’s the one I partially tore, I should keep an eye on it.</p>Emevashttp://www.blogger.com/profile/14983296057210465714noreply@blogger.com0