Axle strict press 3x5x163+1 push press rep per set
Sets of 4 chins between sets
(5) Texas Deadlift Bar Mat PUlls 15+6+6x405
ASSISTANCE
4 round circuit of * 10x80lb DB rows * 10x270 reverse hyper * 8 HLR * 20 axle curls
CONDITIONING
5 minutes low intensity rower
Notes:
* Got to bed a little later than usual last night. Just had a lot to get done after Tang Soo Do. Still enough energy to train.
* Squats felt easier. Very natural.
* On the mat pulls, the very first rep, I was using more hip than leg to break the weight off the floor. Focused on getting my hips underneath my shoulders for the remaining breaks off the floor and felt much better. I'll need to be disciplined about that.
* Got in 1 more round of the assistance than last time. Lower back was getting a little pissy in the second round, but I was able to adjust and get more out of it.
* Conditioning post workout is more like a cooldown. Just getting in a little more back work. Which, on that note, with warm ups, I got in 55 chins total on this workout.
* Tang Soo Do is on the schedule for tonight as well.
* I discovered I’m actually rowing so hard that I’m moving the rower across the floor of my utility room. I scooted back and almost ran into the water heater. Only I could travel in a stationary rower. I may put down a mat underneath to prevent this in the future.
* I’m basing that 25 seconds off of that average run time for master’s sprinters for 200m I looked up. For the first round, I thought it was a little too short, but by round 3 I discovered it was a good amount of time. I can really throw effort into it for that short chunk of time, and get my heart rate up and lungs burning.
* Time on the rower has been good to let my stress fracture and plantar fasciaitis heal up. And I’m getting in that pulling volume. Which was also the point of those follow on chins: VERY sub max, but racking up some daily volume.
* I woke up surprisingly sore. My lifting training is still having a novel stimulus effect on me. Nice to feel that way again.
* Yesterday’s evening walk got a little compromised. My 15 year old pug had a medical emergency. They’re doing well now, but it was concerning for a time being, and we rushed them to urgent care, then got in a little walk while they did some bloodwork. Came away with a bunch of meds. Stress was a bit high from that, Valkyrie and I went to bed early and passed out. Was happy it was my day to sleep in. Still got in my 10k steps though.
* Tang Soo Do is on the agenda for tonight.
* Noticed a night and day difference in my physique last night from the carb refeed and healing in general. Wild how it works.
1 min on/1 min off for 5 rounds (10 minutes total) max effort
1 min cooldown
Notes:
* I’ll frame some context: I went to sleep on Saturday and was woken up twice in the middle of the night by my bowels, and had 2 similar emergency moments on Sunday. For dinner on Saturday, I drove an hour to pick up my Valkyrie’s favorite Hawaiian BBQ and bring home. When I called in my order for a loco moco, they said “Sorry, we’re all sold out…WAIT! We have one left: you can have a loco moco”. I think I’ve learned, when they’re down to the last one: don’t eat that one. Curiously enough, I had noted that my physique was looking particularly washed out before the stomach sickness hit, and once again I see the correlation between physical illness and how my body presents. But last night we still did the family meal, which was a new recipe: cheeseburger alfredo casserole, which we had alongside some biscuits and a small slice of homemade peanut butter cheesecake and a snickerdoodle with raw honey for dessert. I woke up this morning looking much leaner and more filled out, and weighed in at 83.0kg, which is .5kg above last week. Given the wild nature of my biology currently, and that I’m on the Maximum DEFINITION diet and not the maximum weight loss diet, I’ll take “heavier and leaner” as a victory. This also reinforces a lesson I already knew: I can’t carb load on dessert. I tried that last week with the easter meal. I can include dessert, but I need some complex carbs as well.
* For the chin count, I got in 30 during my warm-ups, going with sets of 5, and started off the EMOM with 55 in the bank, totaling 125 for the workout. I also got 160 total dips, which is a 10 rep PR from last week.
* 315 on my back felt heavy in the warm-ups, but once I got under the bar for the work sets, it was solid. I have to exercise a little discipline to not put the bar TOO stupidly far down my back, but I am noticing my right knee feels better and better each week with his low bar set up. Elbows are holding on as well, which is the determining x-factor, especially while I pursue strongman goals. That sandbag over bar really beat it too hell, and daily chins and low bar squatting on top of that can get it in a bad way.
* The press felt heavy, but manageable. Push press reps were solid.
* The rower was a good effort. Glad I got it in. Good on my heart and getting in more pulling volume.
* My daily sandbag carries felt really strong yesterday. Got the bag in a good position quickly. The less energy I can waste there, the more on the carry.
* Tonight is supposed to be a walk with the Valkyrie, but we have some bad storms rolling in. May have to pivot.
11 minutes/2000 meters on the rower (low intensity)
Notes:
* My dog has been on the mend, which, in turn, has meant my sleep has been better. After sparring nights, it’s a little tough to get the energy back down to get to sleep, but last night was really good.
* I woke up super stiff. Between the mat pulls and the sparring, my back was pretty tight. Thankfully, I’ve got more time to warm up these days, so I spent some time hanging from the bar and twisting and get in some extra reps on the warm ups to get a little more limbered up. When I got under the bar for the first work set, things felt solid, and I was getting to the depth I wanted.
* No chins between sets of main work due to the assistance having a full 100 reps. Wanted to approach it fresh.
* Push press wasn’t quite as strong due to that lower back stiffness.
* My time on Cindy is a small PR compared to my last effort, but when I take the context that the last time Cindy was performed in isolation compared to today where I performed it after the main work and in this state of fatigue, I’ll take the W. The big thing I focused on was not having to break the chin sets into 2 pieces like I did last time, so that was the real W. This should get me in a good way for Murph.
* Still figuring out how I want to do ab work and swings. I may also want to bring back that front rack hold. I don’t want to put too much assistance into this, as the whole point is for this to be Operator, but I can accept the consequences.
* Low intensity was the right call on the rower after this, because I was pretty gassed from Cindy, so really assistance and conditioning blended into each other. Just using the rower for the back volume, which is ALSO conditioning and assistance blending into each other.
* I only had 1 round in the tournament last night, going against our Senior black belt, but I hit him with a hook kick to the head that was so beautiful that our head instructor stopped the tournament in order to laud me for it, and the whole dojang was in agreement. It was one of those “roll a natural 20” sorta moments, where I set it up to look like a roundhouse and caught him completely defenseless flush on the other side of his face. It was my only point for the night, but a good one, and then, at the end of the class, I got to be king of the ring, which was redeeming. Got in a lot of movement during warm ups as well: just feeling springy and active.
Thursday, April 24, 2025
Training Log: Entry 3516
**OPERATION PLANET MONGO**
AM WORKOUT (0354 natural wake up, snooze until 0400)
* With my fitness test later today, and all I’ve put my body through over these past few days, this was 100% the right call. My upper back was incredibly sore upon waking this morning: a result of those mat pulls. I’m discovering that the strength is still there, but the structure needs rebuilding. Slow and steady.
* Slow and steady describes the pace today as well. 3.5mph is a comfortable pace for me at this point. Moving forward, I’m going to keep around there or 3.8 and focus on just upping the incline and keeping the ruck on.
* Got in some chins yesterday as part of my daily effort. Still keeping 20 the minimum goal, with room to go higher as needed, using elbow pain as the governing metric.
* On top of my daily sandbag yesterday, 2 sparring classes of Tang Soo Do had me in the Dojang for 2.5 hours, and was a solid workout. We got in a lot of practice rounds before the in school tournament, so I got in a lot more activity than usual. For the first class, I got a bye in the first round and then squared off against my kiddo, so I took the match into sudden death with each of us at 2 points before giving them an opening to get the final point and advance to the semi-finals, wherein they fought well but were beaten by judging. My Valkyrie was able to avenge the family in the finals. For the second class, I got to face off against one of our junior higher level members, and I once again used it as an opportunity to show them some angles while challenging myself by restricting myself to hands only. Took it to sudden death and scored a final point to get to the semi-finals, wherein I face off against our senior black belt. I lost to judging: had a judge actually call for point BEFORE the black belt had thrown a technique, and then when they threw a technique after the call, award the point to the black belt…which makes me wonder what they were calling for before that. But after class we did a “king of the ring” style single point elimination sparring, where I held on for the entirety of the class and got to face off against the other king in the other ring, scoring a victory by leading them in a circle straight into a roundhouse to the head. Just a good night of activity. As much as I wish we did something harder contact, I have fun playing this game.
Wednesday, April 23, 2025
Training Log: Entry 3515
**OPERATION PLANET MONGO**
AM WORKOUT (0340 natural wake up, snooze until 0400)
* Got in 25 chins during the warm up via sets of 5, and snuck in a 5 rep set during the main work to total 50 chins for the workout.
* Squats were feeling even better this morning. Very solid depth. Press was strong as well.
* Those mat pulls are coming back very strong. The biggest variable is dealing with the acid reflux like sensation while I’m bracing. I have to rebuild that capacity. But otherwise, I’m not touching failure on these: still stopping a rep or 2 shy of all out grinders. Allowing myself to go really high in the reps on this and give myself plenty of runway to grow.
* The original goal was a 5 round assistance circuit, but I could feel my back being tender on the rows, so called it at 3 sets. I can add sets per week to match the increase in training intensity. I went too heavy on the initial round of curls and walked it back to just the axle for a set of 20, getting a good pump.
* With how intense today was, and my previous 2 days of training, I opted for low intensity on the rower and just focused on technique and getting in even more volume on my back.
* Got in a 2 mile walk with the Valkyrie yesterday, and continued my daily sandbag work with an emphasis on max distance carry. Got in my daily 20 chins as well. My elbow continue to remain feeling awesome, and that’s going to be the metric I focus on to determine how things are going. I noticed that they were doing great leading up to my competition, which is a rarity for me.
* Double class of Tang Soo Do tonight, and it’s sparring week, so that should be a good workout. Tomorrow is a fitness test, so my morning workout is going to be a recovery walk rather than a ruck, as my foot is still not fully healed from my 10 mile race and I don’t want to push it too stupidly.
* 2 minutes max effort (as max as can be done in 2 minutes) rower
* 3 minutes rest
Notes:
* Per Planet Mongo, my emphasis is on the rower vs sprinting. I've got the resistance set at 5, which, if nothing else, I know is the middle resistance setting. The first 2 minute round was a very hard effort, but by round 3 I started petering out in the final minute of the 2 minute rounds. Still giving it my all, but by objective measures of the console my output wasn't as strong as it was at the start. Part of that is simply the exhausting nature of the workout, but the other part is me not giving it enough rest for the sake of squeezing this workout into the time I'm allotted. The protocol allows for up to 5 minutes of rest, and I should really consider that sometime. But for now, this is still doing a good job of taxing my conditioning, and I think alternating between this and Oxygen debt 101 would do me some good.
* Trying to focus on technique as much as I can while still getting in good power. Want to pull with my back rather than my arms.
* My left groin is still a little buggy: I apparently borked it harder than I thought at Tang Soo Do. Felt it kinda slip on my walk with the pup and the Valkyrie yesterday. It's just tender, but I have to watch out that it doesn't become more.
* I signed up for that strongman competition I was talking about, and it honestly works out pretty perfectly with my schedule. I'll complete this 6 week cycle, have 1 extra week of training before my cruise, then have almost 2 full weeks off before coming back to have a full 6 weeks to run another cycle of Operator before the competition. The events will be very easy to work into my current training, and, in turn, I already did some max sandbag carry work yesterday, and intend to continue that daily habit along with the chins per Planet Mongo.
Sets of 4 chins immediately after all sets of main work
ASSISTANCE
20 minute EMOM
* 8 dips first 10 rounds, 7 dips final 10 rounds
* 3 chins
* 2 HLR
* 10 band pull aparts
Lateral raise dropset
10x35, 5x35, 2.5x35, Empty hands x 35
KB swings
15x40kg
CONDITIONING
5 rounds of 45 seconds on/1 minute off on the rower (max intensity)
5 minutes easy rower
Notes:
* Training program name comes from the Paul Kelso quote in Powerlifting Basics Texas Style “We’re going to build you a back from the Planet Mongo”. That is the primary goal of this training block: rebuild my back to what it used to be, which is why I’m doing so many damn chins. Along with what got done in the main work and assistance, I was doing sets of 5 chins between my warm-up lifts, which had me at 30 chins before the workout started, and 110 chins total at the end of the workout.
* Squats are feeling awesome. The prep week was worthwhile: took a little bit to rediscover my form, but now it feels natural again. Depth is really on point. That little groin pull I suffered in Tang Soo Do on Saturday is still somewhat annoyingly present, but didn’t present during the squats themselves. I think I need to drop the j-hooks 1 more level, as I’m having to calf raise the weight back into the rack at the end.
* Really trying to drill those push press reps hard at the end of the pressing.
* The assistance circuit is lifted straight out of the Building the Monolith assistance work, and put into a format to get it done in 20 minutes. Having a headstart on the chins helps, but ideally I’ll finish this training cycle being able to get in the 200 dips and 100 chins in that 20 minutes time. The Hanging Leg Raises/ab work is additional, but I find it valuable. I’m up 10 total dips from last week, so progress is moving along.
* I found myself with an abundance of time due to the minimum effective dose on the mainwork and just simply moving quicker this morning, so I get in the lateral raises and some swings just for good measure. I SHOULD keep swings in, but I may hit them heavier for fewer reps than my previous attempts. And lateral raises fit well with the high volume of assistance for today.
* Didn’t have much gas for the rower after all that, so got in what I could, and then went easy to cool down and get in even more pulling volume. I’m already feeling soreness in the lats from all the work in the previous week, so things are looking well.
* I’ll be getting in a walk this evening with the Valkyrie and the puppy, and this is Tang Soo Do sparring week, so lots of activity there. We have to compress it to a double class on Wed, possibly another on Thurs, and then a class on Saturday. I also have a fitness test on Thursday.
* I ended up not having a lot of carbs during Easter dinner, since the ham was so good that I just plain wanted that more than anything else. I had a small roll that was more a vehicle for butter than anything else, and a small serving of corn casserole. I got my carbs in dessert: Valkyrie made a peanut butter cheesecake that was absolutely phenomenal. Helped myself to 2 servings, and used that fuel very well this morning.
* Weighed in at 82.8kg. A jump up, but given I’m full of salty goodness from ham and carbs from cheesecake, I’m not surprised. Currently goal is to continue leaning out as I approach my cruise in June, and then…
* I found another competition I’m interested in. 26 Jul, so gives me just about 6 weeks after my return from my cruise to train for it. Events are Axle clean and press away, Frame Deadlift, wheelbarrow run (new one for me), sandbag over bar and ANOTHER max distance sandbag carry. This is definitely a competition tailored to me: no throwing at all, and the weights are light enough that endurance and conditioning are going to be major factors. Be very easy to train for it. Means I’ll delay my weight gaining goals for 6 more weeks, but I’m alright with that: I can still eat plenty well and stay lean with my current approach.
Friday, April 18, 2025
Training Log: Entry 3512
AM WORKOUT (0525 Wake up via Valkryie's alarm)
**PREP WEEK**
Buffalo bar low bar squat
3x5x275
Alternate w/
Axle strict press from rack
3x5x143+1 push press rep per set
ASSISTANCE CIRCUIT
5 rounds of
5 standing ab wheel
3 chins
20 pull aparts
CONDITIONING
3 rounds of 1 min on/1 min off on rower
Notes:
* Actually did something smart: felt that all too familiar ache in my left hamstring and decided to shut down the heavy work after the 3 sets of squats. Original plan was to take 225 for a max rep ride at the end, but realized this was prep week, and it would do me no good to get hurt before the real training starts. I imagine this pain is a result of the 300 squats, which lets me know putting Cindy on Fridays is the right call: more time to heal.
* Outside of the ache, squats felt strong and natural. As I get back into squat shape things should really come along.
* Brought back that push press at the end of the set idea. I think that will have value going forward.
* I did sets of 5 chins between my warm ups and after my work sets, getting 65 total before that assistance circuit, for 80 total in the workout. Chins are already starting to feel easier. Be good to recapture that.
* That little bit of rower work at the end was an excellent use of 5 minutes. On the third round I could feel myself peter out. This also felt restorative on my hamstring.
Thursday, April 17, 2025
Training Log: Entry 3511
AM WORKOUT (0344 natural wake up)
**PREP WEEK**
"OXYGEN DEBT 101" modified on Peleton
25 second bike sprint
30 second rest
Repeat 3x
Rest 3 min
4 rounds total
20 chins
Notes:
* Final hotel workout. Still want to use the equipment I have access to. I looked up average 200m sprint times for Masters sprinters (my age category) and found them to be between 24 and 26 seconds, so settled on 25 to meet the intent of the exercise. It definitely worked; legs and lungs were broken.
* Still getting in those daily chins.
* Going to try to beat the weather out of here. Will either get home today or stay with my inlaws and travel tomorrow.
* The early hours for this trip are forcing early wake ups and shorter morning workouts. Basically split up a workout as a proof of concept.
* Cindy was moving well at almost EMOM pace, but it started to fall off at the chins. I got through the first 10 rounds without an issue, but around round 12 or so I had to break between reps 4 and 5, and toward the end 3 and 4. Push ups got a little sluggish around round 15 or 16. Given the elevation change, I'm more than pleased with this as a baseline.
* Rest of that workout was some general assistance work that I want to include. Using cables because I don't have them at home. Got in a good pump.
* PM workout was the heavy work, as I had access to a gym where I'm working. It was a Crossfit style gym, and I forgot that Crossfitters are allergic to center knurling on a bar, so I wasn't willing to push the squat too terribly hard. But the 3x5 at 315 was plenty heavy: I think that's going to be a good 80% 1rm weight. Still focusing on bringing that form back. It's a bit Layne Norton/Steve Goggins with how I low bar, but it means the depth is pretty awesome. My knee continues to feel great through this process. And considering I did 300 bodyweight squats in the morning before this, it's a good sign.
* Barbell press honestly felt awful: the axle is just a great implement. But I was able to move it well enough.
* Went with the cables for the rows because, again: I don't have them at home.
Tuesday, April 15, 2025
Training Log: Entry 3509
AM WORKOUT (0335 natural wake up, snoozed until 0345)
**PREP WEEK**
"INDOOR POWER INTERVALS"
2 min max effort on peleton 3 min rest
5 rounds total
20 chins
PM (1440)
6 chins
1 hour walk
6 chins
Notes:
* Hotel fitness center has a peleton bike, so I decided to give it a spin (puns!). With the elevation change, this was a total lungbreaker AND a leg breaker. Never realized how much intense cycling can blow up the quads. Tried to meet the stated intent of the workout of getting 80-90% max effort for the full 2 minutes, but was definitely petering out in the later rounds. In truth, I should have rested longer than 3 minutes, but I have a tight timeline during this trip. I can see this working well with my rower.
* Making an effort to get back to some daily chins, and greater chin volume in general as part of "Planet Mongo". There is a chinning bar in the hotel fitness center, so I'm making the most of it. I forgot to log yesterday that I was using all manner of grips during yesterday's workout, and intend to continue that practice.
* May actually get in another walk today. It's just something I like doing with my downtime.
* I notice I tend to get/stay more sore when I'm in higher elevation. Wonder if there is something to that.
* Been plotting out my next training plan. I'm honestly leaning back toward Operator rather than Zulu: I'll map out some thoughts in a bit.
Monday, April 14, 2025
Training Log: Entry 3508
AM WORKOUT (0400 wake up via alarm)
**PREP WEEK**
MAIN WORK
Buffalo bar squat (low bar)
2x5x275
1x8x275
ALTERNATE w/
Axle strict press
3x5x143
3 chins performed between all sets
20 minute EMOM circuit of chins, dips, ab wheel and pull pull apart
Buffalo Bar Squat
1x20
Rower
90 seconds on max intensity, 60 seconds rest, 90 seconds on max intensity
PM (1620)
1 hour walk
Notes:
* It's a travel day today: after that workout, I got in a car and drove for 7 hours into Cheyenne Wyoming, which has an even higher elevation than Denver, so that's going to be fun for conditioning. But along with that, I won't be able to follow anything specific, so I'm using this week to test out some ideas and get some feelers.
* This was my first time squatting with a bar on my back in over 12 weeks, AND it was my first time squatting low bar in probably 2 years. I've proven whatever point I had with my high bar squat, and I've gotten the benefits: I am sinking these squats stupidly deep now, with much better mobility. I also don't have the bar quite as low as I used to. I'm going to do my best to blend the two styles into something useful. My right knee feels awesome, which is a sure sign I'm doing something right to it.
* The weight for the squat was just some kentucky windage. I think that's a good 70% weight for a future training cycle. Went for not-max reps on the final set, but enough to get in a struggle, and then went with 20 reps just to remember how that feels. I'm back to wearing a belt as well, because again: I've proven my point.
* This future training block is going to be inspired by the Paul Kelso quote of "build a back from the planet Mongo". Pull volume is going to be high. For this workout in particular, I stole the assistance work from Building the Monolith, as I realized that was easier than coming up with it on my own. I got 40 chins done during the main work, and 60 done during the 20 minute EMOM by doing 3 per round. I got in 140 dips, 100 pull aparts doing 5 per round, and was alternating between 1 and 2 reps on the ab wheel. Will make it a goal to get in more dips total, and get the reps per set on the chins higher. I'm thinking another day with the curls and rows in it per day 2 of BtM makes sense, and even a lot of the stuff from day 3 can work. I also still have that plan to do Crossfit Cindy to prep for Murph on one of the training days. It's all slotting in pretty nicely.
* That little bit with the rower at the end was a solid gasser. I want to make it that I cap off sessions with some manner of conditioning, even if it's not straight from TBII, and ideally the rower. Really just want to bring my back...back.
First event was the press medley, and this was what I've been training for this whole time. I was an awesome presser at one point, and then it fell apart, as my press strength tends to correlate with my bodyweight, and when I dropped 35lbs, my press plummeted and I effectively "forgot" how to press. My last comp, I totally bombed the event, and I was up against the same guy as last time.
I did zero training for the keg and the axle, because I knew I was strong enough to take care of those on their own: the log was the white whale here. That said, I bobbled the keg a little at the start, but got it under control to one motion it. The axle I may have been able to one motion, but I kept it safe and continentaled it and pressed. I dropped it from overhead, which I felt sheepish about.
Finally getting to the log, I knew 2 reps was the mark to beat, as I was thankfully in the position of going second in these events due to when I signed up. Nice thing was that this log was smaller diameter than what I trained with, although the handles were further apart. This was also my first time wearing my grip shirt for the log clean. In retrospect, the log didn't feel heavy when I picked it up, and I sunk it in deep and felt the shirt really do an awesome job gripping it on the way up, making the clean effortless, which was the whole goal of my training block. From there, I muscled out a press just like I used to.
This was a clean once and press away event, but the press took so much effort that I dropped the log so I could have time to recover before trying another rep. I'm not sure if that was the 100% right call looking back, and maybe I coulda gotten more reps if I kept control, but things happen. I heard how much time I had left and knew I could get in one more rep if I took my time and set up strong, which is exactly what I did. I muscled out the other press and felt some redemption for all my previous pressing bumbles: the training paid off.
The press put me in a good place psychologically. It had fallen apart so hard leading up to this, and being able to reclaim it was huge for me. I’m feeling like a strongman again.
**SECOND EVENT** (Car deadlift max reps)
Because we tied, when we went into the car deadlift, I got to go second again. The guy I was competing against is a self-confessed poor deadlifter. He got 2 reps and then pulled out, saying he felt something in his back pop. I only needed 3 reps to win. It was at that point I decided exactly why I had shown up: for me. Not to win, but to have the best competition I was going to have. Because I cared more about the experience of deadlifting vs winning. I’ve never had a chance to pull with a bar in front before on a car deadlift, I have ALWAYS wanted to do that, and there’s no telling if I’ll ever get to do it again. I didn’t want to let the opportunity pass me by. And I got to prove to myself that I still have some pulls in me. I managed 11 reps within the allotted time, with the 12th getting edged out by time.
But the best part was I felt absolutely fine after it was done. Despite giving it my all, I didn't blow my load on the second event. All the training leading up to this paid off immensely: my recovery was on point, and I could give maximal output in an event without concern for downstream impacts.
I'm also really delighted because I spent the first 9 weeks of the training cycle training "wrong" for this event: I thought it was going to be side handles. When I learned it was front handle, I had to quickly pivot, but it turns out I still have some pulls in me.
**THIRD EVENT** (200lb keg, sandbag and husafel stone carry 45')
This is the one that I was employing daily training on, and I was curious how that was going to work out. Specifically, it was the sandbag pick I wanted to speed up, because I was taking FOREVER to get it done in training initially. In turn, I was ONLY training with a sandbag, as it was the hardest implement for me. I don't regret that, but do have “regrets” about the event. It was mine to lose. I rushed the keg, and it caught me. “Slow is smooth, smooth is fast”. I didn’t take my time to get set to load the keg, and I lost MORE time recovering it. But I felt awesome on all the pick ups, and that was what I focused on in training. This was the second time in my life carrying a husafel stone: it wasn’t all that awful.
I lost this event by 6 seconds, which, upon reviewing the video, I could have recovered that if I loaded the keg properly at the start. That stings a little.
**FOURTH EVENT** (20, 25 and 30lb sandbag over 15' bar)
This didn't get caught on video, which is for the best, because I zeroed the event. This was supposed to be 3 sandbags thrown over a 15' bar. I really don’t like these events, but if I don’t start getting decent at them, I’m going to really limit myself in competitions. Technique is what is lacking. And zeroing this event cost me the win, because what should have been a tie between me and the other guy ended up giving him the win, because my zero got me zero points vs 1.
Thankfully, I didn't realize this at the time, and I went into the fifth event thinking that winning it would have us tie, which created some outstanding pressure to perform.
**FIFTH EVENT** (240lb stone over 48" bar)
This was another redemption event: I haven't gotten a rep on a stone event in my past 2 competitions, and blacked out on a few occasions. I've ended up glued to the stone due to tacky on a few occasions, and otherwise just didn't have the strength to get through the event. I had been training hard with my stone of steel and working hard to develop actual technique and strength to get through this. The heaviest I went in training was 205lbs on a stone of steel, but carryover is different, as this concrete stone was smaller in diameter.
The initial pick felt heavy, and I STILL used too much tacky and had to fight it on the first rep, and I got the stone low and had to fight that first rep, but after that I found my groove. The training leading up to this had me feeling comfortable with the stone, and I remembered the techniques I learned. My time with the front squats had me sinking low and bouncing back out, and I learned how to get my chest on the stone with my grip shirt. I got the 4th rep JUST in the nick of time, and watched my competitor manage 2 reps before pulling out, claiming he felt something pop in his back again.
At this point, I was elated for having won the event, thinking I got the tie, but was also elated just to finally get some points on a stones event.
**GENERAL TAKEAWAYS**
•I felt like I belonged again. No imposter syndrome. No being out of place. No feeling like a fraud. I saw myself in the mirror in between events and I looked like a strongman. My physique was filled out and thick, not stringy.
•Cardio, conditioning, and recovery were all top notch. My body feels healthy and strong. And this was after a 10 mile race last week. Tactical Barbell gets my full regards.
•Nutrition was sound as well. Didn’t need to eat at all during the comp, felt energized and level. No spikes, no crashes. Just had to keep hydration up.
Friday, April 11, 2025
Training Log: Entry 3507
AM WORKOUT (0355 natural wake up: 3 seconds before alarm)
BRIDGE WEEK
5 minutes on rower
Treadmill walk
Speed: 3.5mph
Incline: 1
Time: 65 min
Distance: 3.8 miles
BREAKFAST
Short walk w/dog
Notes:
* Woke up at 81.1kg: a full kg lighter than yesterday. However, I wanted to allow myself room to actually have breakfast this morning, so I threw on my thermals, got on the rower to break a sweat, then walked on the treadmill to keep that going. When I was done and showered, I was 79.9kg. I get to weigh in at 1000, after which point hydration will return and I’ll be squared away.
* Because I had room, breakfast was unchanged. 1lb of lamb, some liver, and an omelet of 3 pastured eggs, 5 whites, and a tablespoon of beef tallow. These are the rewards of being on point with training and nutrition leading up to the competition.
* Got my 36oz piedmontese tomahawk dry brinning right now: couldn’t think of better pre-competition fuel.
* Managed to not get hurt at Tang Soo Do last night, and this week the whole family got stripes on our belts. We’re 1 stripe away from testing, which will happen in Aug.
Thursday, April 10, 2025
Training Log: Entry 3506
AM WORKOUT (0355 wake up via alarm)
BRIDGE WEEK
Treadmill walk
Incline: 1
Speed: 3.5
Distance: 4.75 miles
Time: 1hr 21min 30sec
BREAKFAST
Short walk w/dog
Notes:
* Foot and ankle continue to improve. I’m at the point where, if I’m in a hurry, I forget that I’m hurt, and can just walk as normal. Good sign. Still keeping this very low intensity and letting the healing and recovery happen pre-comp.
* Weighed in at 82.1kg post walk. Exact same weight as yesterday, and dead on for weigh in. However, given I’d prefer NOT to weigh in completely naked tomorrow, my plan for the morning is to throw on my thermals and sweats, hit up the rower to get a sweat going and THEN walk on the treadmill and just squeeze out a little bit of water. After that, I’ll shower and weigh myself, and that outcome will determine if I fast until weigh ins at 1000 or if I eat breakfast and then weigh in. I’m in a really solid spot for bodyweight at this point, it’d be hard to screw up, but I don’t want to trip at the finish line.
* In that regard, once the competition is done, I wanna chase a final stage of leanness, which should be easy with the Maximum Definition Diet. I wanna set myself up as a totally perfect canvas to grow when I get back from my cruise. Summer leading into fall is going to be an excellent growing season: SO much good food.
* Today marks 3 weeks of gum sobriety. It was hard to break the habit those first 2 weeks, but now my instincts to chew are gone, and that’s been a good thing. That said, I typically employ gum for weight cutting, but will attempt to avoid that this time around.
* Tang Soo Do was very low energy yesterday, which is good. Really need to not pick up a stupid small injury at this point.
* Despite it being bridge week, I’m still doing the daily sandbag, because it’s honestly been a very positive thing for my development. It gets better every single day, and yesterday was no exception. I’m really able to just rip the sandbag off the ground and load it up at this point, and my throws are feeling more natural. As much as I want to move away from daily work, this seems like a good daily habit. I feel like the difference is compulsion vs desire. I WANT to get in this daily sandbag work, whereas I felt like I HAD to get in the daily work. I feel like some daily sandbag and chins will help with my goal of re-developing my back.
Wednesday, April 9, 2025
Training Log: Entry 3505
AM WORKOUT (0355 wake up via alarm)
BRIDGE WEEK
Treadmill walk
Incline: 1
Speed: 3.5mph
Distance: 4.5 miles
Time: 1hr 17min
Notes:
* Foot and ankle continue to improve slowly but surely. I tell myself that I can get in some sort of resistance training if I really want to, but turns out I don’t want to: I just want to walk. Last night at Tang Soo Do, I noticed how NOT sore I was, and how much better I could move, so the fatigue dissipation is working out well for me.
* On the topic of Tang Soo Do, it was exciting last night. We stood in the center of the ring with attackers on all sides, and the goal was to defend with whatever came to mind. It was supposed to be no/light contact, but my Valkyrie got in the spirit of it and fired a straight punch right into my face and split my lip. I was proud of her, but also counseled her on how you don’t want to throw a close fist at a mouth, since my teeth also opened up a small cut on her hand, and I know those cuts can get infected pretty quick.
* Also got in a 3 mile walk yesterday after dinner, with the family. Just getting in a lot of good general activity.
* Weighed in at 82.1kg this morning after the walk. Dead on for weigh in. Still gonna keep food a little on the light side to give me the guarantee I need for Friday, but I’m in a good place. I also re-examined the steak I have, and it’s a 36oz tomahawk rather than a 32oz, so that’s even cooler.
* I’ve got a few ideas swirling around for my next training plan after the competition. One of the ideas I have is to do the bodyweight portion of Murph as my assistance work one day a week. With Zulu, I should have more time for those kinds of workouts. And I can make it like the Crossfit WOD Cindy (20 rounds of 5 chins, 10 push ups and 15 squats) to keep it simple enough. I’m thinking it’s a good year to do Murph on Memorial Day, so that would get me in a good place for it. But, of course, Chaos is the plan.
Tuesday, April 8, 2025
Training Log: Entry 3504
AM WORKOUT (0355 wake up via alarm)
BRIDGE WEEK
Treadmill Walk
Incline: 1
Speed: 3.5 mph
Distance: 4.5 miles
Time: 1hr 17 min
Notes:
* Foot/ankle is improving, but still a little achy. Keeping within my limits, and just getting in the walks to stay active, get blood moving, and keep weight managed. On that note, I am weighing myself daily leading up to Friday, and after last night's carby meal, I was at 82.4 kg this morning, which is a solid place to be close to comp. If I'm cutting it close come Friday, I'll wear some sweats on my walk and get out the last little bit of water, but should otherwise be ok.
* Tang Soo Do tonight. Valkyrie and I have agreed to go easy on each other for One-Steps.
Monday, April 7, 2025
Training Log: Entry 3503
BRIDGE WEEK
AM WORKOUT (0400 wake up via alarm)
Treadmill Walk
Time: 75 min
Incline: 1
Speed: 3.5mph
Distance: 4.33 miles
Notes:
* Doing everything in my power to NOT push too hard and do something stupid right now. Walks are supposed to be recovery and very slight bit of weight control (more on that in a moment). I'm dealing with what the Valkyrie suspects is plantar fasciitis in that left foot, and a little bit of swelling in the ankle, but walking honestly seems to help alleviate some symptoms. Around the 4 mile mark I was really feeling solid. This competition coming up only has 1 moving event, so I'm not too concerned, but I WOULD like to be healed before that. If the treadmill starts doing more harm than good, I'll switch to bike or rower.
* I weighed in at 81.2kg post walk, which is a .9kg drop from last week. I absolutely ate my face off this weekend recovering from the race, so that's pretty outstanding. Maximum Definition Diet really lives up to it's reputation. I'm gong to play the edge on nutrition leading up to my weigh in and see how much I can get away with. I'm already planning my post weigh in dinner: I've had a 36oz Tomahawk piedmontese ribeye in my freezer for a while now, and I can think of no better occasion to break it out.
Saturday, April 5, 2025
Training Log: Entry 3502
AM WORKOUT (0520 wake up via alarm), 0730 workout
**12 LABORS: CAPTURE AND BRING BACK CERBERUS (FINAL WEEK)**
* Got it done this morning. My left foot is a little achy, around the arch, but otherwise no issues. We kept the pace comfortable, able to talk to each other the entire time. My Garmin shows that my heart rate reach a high of 155 at one point during the process. I felt good through it, and had some more miles in me when we were done.
* Right shoulder is still achy from the dog pulling on it during our walks. That should heal during this week.
* I'll keep up the daily sandbag work for now, but think heavy training has concluded. I contemplated getting some stone work in today, but at one week out from my strongman comp I'll do more harm than good with that.
* Fueled up the run with a breakfast of an omelet with 4 whole eggs, 5 whites, 10g of grassfed tallow, and 3oz of sirloin, topped with some grassfed ghee along with 11oz of air fried lamb and a piece of beef liver. The best part was after the race though. It's called "The Early Bird" because it's hosted by a local Brunch Place, and, along with cinnamon rolls and donuts at the end of the race, there was bacon. I've never had that at the end of a race before, and despite my fasting/2 meals a day approach, I couldn't possibly turn that down. It was some of the best bacon I've ever had in my life...or maybe it just always tastes that way after 10 miles. But either way, I got 2 pieces of it, and the Valkyrie gave me her 2 pieces as well. That's love right there.
* I’ve been running this race every year since 2021, and this was the best I’d ever felt doing it. Tactical Barbell did an outstanding job of balancing fatigue and stimulus to the point that I didn’t come into this carrying any fatigue at all: just ready to perform.
* Got in my daily sandbag as well. It keeps getting better.
Thursday, April 3, 2025
Training Log: Entry 3501
AM WORKOUT (0400 wake up via alarm)
**12 LABORS: CAPTURE AND BRING BACK CERBERUS (FINAL WEEK)**
* Abided by the easy conditioning rules for this week and made this a full up recovery walk. 3.8 is still a brisk pace for me, but no weight vest and a low incline had the desired effect. I finished feeling better than I started. And by following that up with the 3 mile walk with the dog, I had 21k steps before 0800. That's off to a good start for the day.
* Got Tang Soo Do tonight. Last night was a real solid workout. It was a small class, so we just drilled the hell out of basics, with line marching down the floor before we got to a bag to strike, then line marching back for about 40 minutes of non-stop movement, followed by 10 minutes of open hand forms. Drenched with sweat when it was done.
* Piloted running up to the sandbag for yesterday's work. Glad I'm giving that a go: it should carry over well to the comp. The throws felt explosive as well.
* Weighed myself at 81.2kg after my first walk. Almost a full kilo down from yesterday. My plan for the bridgeweek is to do a lot of walking, and I can weigh in as early at 1000 on the day before the comp, so I should have no issues making weight at this rate.
* Breakfast remains unchanged, in terms of composition and deliciousness: 1lb of lamb, omelet of 3 eggs, 5 whites and 1 tablespoon of beef tallow, and a piece of beef liver.
Wednesday, April 2, 2025
Training Log: Entry 3500
AM WORKOUT (0355 wake up via dog)
**12 LABORS: CAPTURE AND BRING BACK CERBERUS (FINAL WEEK)**
* Got the day off work, but my nearly 15 year old pug woke up this morning at 0355 with some disaster poops, and that was 5 minutes before my alarm, so I used it as an opportunity to get up and get moving. However, I got up once in the middle of the night to take care of them before that moment, and I practically fell out of bed. My balance was way off: felt like I was on a boat. I was feeling similar at 0355, trying not to fall INTO the poop as I was cleaning it. Feeling did not go away during warm-ups, and I'm actually still a little dizzy now, but on the front squats I managed alright. However, log is historically a lift where my blood pressure makes or breaks it, and I was seeing swirls just looking down at the log before the first clean. I got it in place, but pressing it really put me in a bad way, so I shut it down at one rep (still technically within program compliance) and re-evaluated. My head got straight after that and I had some good lifts, but for the heavy cleans I shut it down at one. Best to practice succeeding vs failing.
* Still not going to my absolute limit on the mat pulls, which is for the best, especially this close to the competition. Happy with what I can put out in those circumstances. Haven't skipped a beat despite the long period of time without straight bar pulling.
* My left arch is still in pain. I'm going to employ some manner of compression, given I have to run 10 miles on it on Saturday.
* Took the dog for a long walk this morning since they won't have day care. Wanted to tire them out.
* Tang Soo Do turned out to be basics week instead of one-steps, so we got a decent workout last night, along with me getting in a 3 mile walk beforehand. Should be able to attend tonight as well. I experimented with the sandbag yesterday and started with it standing up vs on it's side, and I think that's a smarter way forward. It holds it's shape better when I do that. I also think I need to start drilling running UP to the sandbag and picking it up for the future, since that's the context I'll be executing under.
* Weighed myself this morning to get a better idea of daily fluctuations leading up to the comp. 82.1kg, same as Monday, and exactly on point for my weight class. Good place to be.
* Breakfast remains the same through the week, and I look forward to it every time.
Tuesday, April 1, 2025
Training Log: Entry 3499
AM WORKOUT (0510 wake up via Valkyrie’s alarm)
**12 LABORS: CAPTURE AND BRING BACK CERBERUS (FINAL WEEK)**
200m sprint-30 second rest-200m sprint-30 second rest-200m sprint
3 min rest
6 minutes on rower
Notes:
* Heavy week of training, so basic week of conditioning. Worked out well, because my legs felt like lead today. Did my best to really focus on pushing off midfoot vs heal and getting the legs up high on the rebound strike, and I had at least 1 solid sprint per round and felt my lungs burning, but output wasn’t what I was used to.
* Still just playing around on the rower when I get some downtime. Not pushing hard enough to impact recovery, but trying to figure out what I’m doing with it. And it’s honestly just enjoyable. Having good equipment matters, because I never cared to use that cheap rower I bought.
* Got in a good walk after dinner last night, and the sandbags just keep getting more and more natural as I go. The Milo of Croton meets Easy Strength approach here has really panned out well for me. I think I want to keep this up after this training cycle. 1 carry a day doesn’t take much time away from me.
* I’ve got Tang Soo Do tonight. It’s one-steps week, which tends to be pretty low activity. I also am most likely working a half day today, so I may be able to get in another leisure walk.
* With my travel coming up, I started re-thinking my training strategy leading up to my next cruise, and since I’ll have 7 weeks between my return from my trip and the start of my cruise, I think I’m just going to restart my ROM progression cycle and get in one full one leading up to the cruise vs trying to rush this current cycle to completion and do a partial one leading up. I’m in no rush at this point: I’ve got nothing but time.
