Training Log: Entry 3129

AM WORKOUT (0425 wake up via alarm, good night of sleep)

**CHAOS IS THE PLAN: THE CIMMERIAN CHRONICLE** Week 7, Day 4-“Cimmerian Training Grounds & The Tabata War”

For 40 minutes

* Start each round with burpee chin

* Transition to keg one motion w/100lb keg, 135lb log viper, Double Kettlebell Half Snatch w/20kg bells

* Add a burpee chin each round

After 40 minutes, transition to tabata intervals, drop the burpee chin and go for max rounds of the press medley

16 rounds accomplished in 40 minutes, then 5 rounds accomplished in the tabata interval

17 minutes of Dan John’s ladder (2-3-5-10) for prisoner squats and push ups

BREAKFAST

Walk w/wolf (no vest)

Notes:

* The story: The Cimmerian is trained from birth to be a warrior, because neighboring tribes are always preparing to invade.  The Tabata are on the border and it won’t be long before they strike.  The Cimmerian hones his skills on the training grounds, and with each passing brutal winter the training grows more and more grueling.  Finally, at the age of 16, he is called upon to defend his land against the Tabata.  All the training pays off, as he is able to slaughter 15 of the enemy on his own.

* Each burpee chin represents a year of life.  You wanna get your Cimmerian old enough to be able to fight as a man rather than a boy.  The set-up of the keg medley is to represent a complex training ground with many different approaches to combat, requiring development of many skills.

* I really like how this worked out.  Adding a burpee chin per round has an interesting effect where the pressing muscles get a rest but the whole body accumulates MORE fatigue with each passing round, so I’m recovered enough to go again but under greater fatigue each round.  I came up with the tabata interval at the end in the middle of the workout, and it’s the perfect cherry on top after 40 minutes of work: I was totally wiped out.  This one is definitely a keeper.  

* I had nothing left in me for those squats and push ups.  Took it leisurely and focused on recovering with that bodyweight work.

* Scrapped the weight vest today because I needed to move quickly this morning with a work obligation.

 Training Log: Entry 3128

AM WORKOUT (0422 wake up via dog)

**CHAOS IS THE PLAN: THE CIMMERIAN CHRONICLE** Week 7, Day 3

(3) Axle Mat Pulls

5+3+3x405 (12 deep breaths between sets)

20 minutes of single arm kettlebell clean and press away

Pyramid up and down of 1-10-1, 50 pull aparts, then 1-5 

Total of 125 reps

Breathing squats w/pull overs

20x250+chains

Poundstone curls

100xAxle

Breakfast

Walk w/wolf (no vest)

Notes:

* I honestly had a few more reps in me on those mat pulls, but this movement really seems to light up my right hip/glute these days, and it’s a question of what do I win by sending it vs living to fight another day.  Still satisfied with the effort on it.  Curious if switching back to the deadlift bar would help.

* The KB clean and press was surprisingly challenging.  Got a very solid pump in the shoulders, and that rep total actually matches my efforts when doing a double KB clean and press with the same weight, so that speaks to the density of that approach.  I appreciate how it’s effectively a one man “I go-You go” style.  The single arm focus has been nice to throw in as well.  My right shoulder has been buggy since the comp: loose and clicky.

* I genuinely thought I was done at rep 18 of those squats.  17 was the number to beat from the previous.  I’m so used to low bar, where taking the time to breathe at the top would typically spell out certain death rather than recovery, but with the higher bar set up I was actually able to recover, regroup and get in a few more reps.  I’m definitely “fishing pole”-ing on those final reps, but it comes with the territory of the fatigue I’m bringing in.  I was happy to be absent of hip pain during the squats, and with my new knee sleeves my knee pain is also reducd.  Will be curious to see how the progression continues from here, as the famine is continuing onward.  So glad I got that deer processed, because venison has been an excellent way to get in some stupidly lean protein alongside all my egg whites.

* Forgot to log it yesterday, but I got in a walk with the dog with my weight vest.  This morning, I went without.  This day is so heavy it seems to help to go vestless.

* Tang Soo Do was a decent enough workout last night.  Lots of bodyweight stuff and a little bit of running.

 Training Log: Entry 3127

AM WORKOUT (0410 wake up via dog)

**CHAOS IS THE PLAN: THE CIMMERIAN CHRONICLE** Week 7, Day 2

*40 minutes of main work*

SUPERSET (press-chin)

Log clean and strict press away

3x170

3x180

3x185

Chins w/chains

1x8

1x6

1x7

GIANT SETS (press-chin/abs-pull)

Log clean and strict press away

11x3x170

Chins

2x9

3x8

Standing Wheel of Pain

2x9

3x8

Band pull aparts

10x15

*10% Corollary*

15 minutes of

* 5 KB throws

* 5 goblet squats

* 5 dips

w/20kg bell

Notes: 

* I was convincing myself that I was NOT going to do this particular workout this morning, since I was still feeling a little beat up, but I am glad I reversed course on that decision, because I absolutely crushed it.  This is the strongest performance I’ve had on log in quite a while.  It’s just awesome seeing the protocol really pay off.  My overhead strength is progressing nicely, and my physique is reflecting exactly what I want: a being that picks things up off the floor and puts them over my head.  I’d say my legs are about the only thing that could use a little more attention: 3x a week 20 rep breathing squats and all the prisoner squats have definitely maintained size and shape, but I feel some quad weakness when I squat.  A simple enough solution would be getting in a tower of babel on the weekends, or a monument to non-existence.  Just something with a heavy front squat focus.  Or bringing in the  belt squats again.

* After wearing the same pair since 2011, I finally treated myself to some new knee sleeves.  Got the Mark Bell Slingshot sleeves and wore them today.  At first I felt like I may have ordered too large of a size, but they are actually just comfortable while still providing “enough” support without being ridiculous.  Big thing is how warm they keep the knees: they’re more rehband type material than cloth/fiber.  So far I’m a fan.

* I decided to go a little heavier on the 10% corollary today and get in some more overhead work early in the week, since my rotation is off anyway.  This was definitely an effective circuit.  

* My abs are torn up pretty good from these 2 days of ab wheels together.  Still sore in general from the grappling.  

* Tang Soo Do later tonight.  “Wildcard cardio”.  I’m gonna let my instructor know that I gave our school a shoutout at my competition.

 Training Log: Entry 3126

AM WORKOUT (0410 natural wake up, hard time sleeping)

**CHAOS IS THE PLAN: THE CIMMERIAN CHRONICLE** Week 7, Day 1

30 Minute EMOM of 6 axle Klokov presses

Between rounds, either 20 band pull aparts, 6 Wheels of Pain, 10 band pushdowns or 10 Conan curls

Breathing Squats w/pullovers

17+3x250+chains

7.5 minutes of the following circuit

* 5 prisoner squats

* 5 push ups

* 3 pull ups

BREAKFAST

Walk w/wolf (no vest)

Notes:

* Still feeling a bit beat up from yesterday, so I played around and made today a little lighter/easier.  Toward minute 25, I was starting to feel it still.  And the squats fell apart, but I’m fairly certain I’ll have them by Wednesday.  Just need to recover a bit from a different demand.

* Just plain sore in places I forgot I could get sore in.  This is the difference between being prepared for something vs being “prepared” for anything.  I could go out and win, but I don’t have all the small muscles built up.  My face is all scratched up and body bruised too.  I don’t have the “armor” that Dan John talks about.  He relayed a story about his brother who ran a marathon with zero training, then spent 3 months letting his feet recover.  It takes 3 months to prep for a marathon: either before or after.  Kinda the same story here.

* That little circuit at the end was starting to gas me pretty decent.  I’m hitting fatigue early post comp.  Same reason I walked without the vest.

* Trying a dietary experiment today of going ZERO carb on the day after my carb-up.  Last night, we did grilled cheese sandwiches on homemade sourdough with grassfed better and Jarlsburg swiss, with a few tater tots (I can still keep it classy).  I had two sandwiches, and the Mrs even made me 3 sunny side up eggs (we calculated that I had 18 eggs over the past 2 days, which was pretty awesome).  Today, I’m pretty much doing nothing but egg whites, electroyltes and gelatin until dinner, at which point I’ll have venison burgers (pure venison: no filler) and egg whites.  This is more just a proof of concept than anything else, as I still appreciate the Velocity Diet and the benefit of Metabolic Drive, but I’m curious about making this a Monday thing.  A way to recover and cleanse from the weekend.

 Training Log: Entry 3125

GRAPPLING COMPETITION QUICK SUMMARY

I'll probably write more sometime, but I came into this at the very bottom of the weight class (185lbs...in full sweats, with shoes, wallet keys and phone in my pocket, and this in my belly for breakfast)

with absolutely no training for it.  Been relying on "Chaos is the plan" to carry me through.

I lost the first match, despite getting my hand raised at the end, because the other dude was able to escape from me in sudden death faster than I could escape from him.  But for that match, I really was just trying to remember what the f**k I was supposed to be doing in the first place.  I didn't do any sort of warm-up prior to the match, didn't spend any time on the mat: just wanted to go out there raw.  We tied up a bunch, he was strong in the clinch, didn't find any takedowns or throws, and we scrambled a whole bunch.  I wasn't having much luck securing subs, but I could also tell around minute 5 that he was exhausted while I was feeling like Captain America: "I can do this all day".  So I just kept giving him more stuff to deal with the whole time, hoping I'd secure a sub.  He was so fatigued that I wasn't really worried about him escaping: I could muscle out of his attempts to secure position and try again.  We went to sudden death, I didn't really have a plan, and just kind of held on until I couldn't, then took too long to escape him.

I was told I won, I celebrated, then I was told I had to compete against him again and that I actually lost and they reversed the previous decision.  At that point, I no longer made having fun the goal: I was honestly pretty mad my victory was taken.  So I went out there with some "bad intentions", knowing the dude's gas tank was already compromised, and tried my best to bully him.  I found it a bit easier to secure positions on him, got another americana, cranked it far more aggressively than before and secured the tap.

This got me into the finals.  The other guy I was competing against secured an armbar on the last guy I beat, so I knew he had some technical chops.  He was also very active in the clinch, and just kinda spazzy in general.  I tied up and found out he wasn't nearly as strong as the other guy: I could impose my will on him far easier.  I kept going for lazy single legs, which weren't successful, but probably put a scare on him.  He kept going for hip throws on me, which I enjoyed, because it put me in a position to get closer and put my bodyweight on him.  I was able to outmuscle him enough whenever we got to the floor, which allowed me to get the positions I wanted.  Once again: when I finally got the americana, I cranked it and got the tap.  This got me first.

The commonalities between all the matches: I worked some weird angles in the clinch with my arms and hands that these dudes weren't prepared for, and I imagine that was my Muay Thai and wrestling background coming through.  I also would put pressure on them whenever I could: forearms on the neck or across the mouth or face, make their breathing labored or uncomfortable, and basically put a panic on them.  I could feel their strength and stamina departing pretty rapidly into the match, and it was like a shark smelling blood when it happened.  It drove me to be more aggressive and try to drain them like a sponge.  I could play stupid games with them where we both went force on force, knowing they would swerve first in our game of chicken.  A dumb move against a more skilled opponent, but play the cards you're dealt.

I loved my aggression today.  I didn't have that when I was a kid.  I think KNOWING I was stronger and fitter went a long way.  It was also my ONLY tool in the toolbox, but it goes to show just how valuable those assets can be.  "More trouble than I am worth" completely on display: JUST enough skills to be dangerous, and enough strength, size and conditioning to impose them.

Some dude came up to me afterwards and asked "Weren't you at mid-Americas?"  I replied this was my first competition, and I don't even train in this.  He was puzzled.  I went on to say "I do Tang Soo Do...but I wrestled in high school 18 years ago".  He was still bewildred.  "But where do you train out of?"  My garage man, unless you count Tang Soo Do.  He eventually congratulated me, and I told him "Thanks: Chaos is the plan"

 Training Log: Entry 3124

Slept until 0730, got in 50 push ups and 50 prisoner squats, got in a great breakfast

Got in this workout afterwards

Alternate between burpee chins and kb throws, w/goblet squats during the 10s.  Took the wolf for a short walk after that

Had pork ribs for lunch, went on a 2 mile walk before the best pre-comp dinner possible

Steak and eggs.  How things have changed.  Back in the day, this would have been Taco Bell.  

I've got at least 2 matches tomorrow.  I'm excited.  And I'm excited that I'm excited.

 Training Log: Entry 3123

AM WORKOUT (0425 wake up via alarm, got to bed late watching the Cowboys game)

**CHAOS IS THE PLAN: THE CIMMERIAN CHRONICLE** Week 6, Workout 5

*30 Minutes of Main work*

GIANT SET (press-shrug-pull)

Axle continental and strict press away

5x156

2x4x166

Tree of Woe Shrugs

3x10

Band pull aparts

3x10

GIANT SETS (press-raise/ab-pull)

Axle clean and strict press away

5x10x123

Lateral raise

3x10x22.5

Wheel of Pain

2x10

Band pull aparts

6x15

Axle clean each rep and strict press

1x5x123 

*10% COROLLARY*

Breathing Squats w/pullovers

20x245+chains

https://www.youtube.com/watch?v=tQuakeBy5E0

10 minutes of 5 dips and 5 KB swings w/40kg bell (18 rounds accomplished)

20 Conan Curls

20 Band pushdowns

BREAKFAST

Walk w/wolf (no weightvest)

Notes:

* First uninterrupted week in 2 weeks: got to bookend it with 2 pretty “normal” training sessions, stealing from 5/3/1.  This was 5/3/1 BBB Beefcake style, whereas the start of the week was more BBS.  The topsets showed some improvement for sure, but the real story is in the supplemental work.  I accidentally loaded 123 a few weeks ago and had to Malcolm X is to get it done, taking about 7 sets total.  Today, I absolutely crushed 50 reps in 5 sets.  Weight flew up.  Definitely seeing improvement in this training: great to get those little validations.

* Shoulders are still pretty sore/stiff from Klokovs and yesterday’s workout.

* Squats are in an interesting place.  My knees and right hip feel a little beat up on the day to day, and I felt my right hip twinge on a few reps during the squat, but in general today’s squatting felt the best out of the week.  Around rep 3 or 4 I was finding it pretty easy to move in and out of the hole.  Typically it takes about rep 7 to get there.  I’m finding I actually have LESS stretch reflex as time is going on: most likely a sign my mobility is improving.  I’m finishing off the final squats with quite a few breaths between reps, but find myself moving pretty quick through the squat itself.

* Had some extra time, since I was so far ahead on my 180 minutes, so I brought in the dip/swing circuit to cover some of those things I mentioned were getting neglected.  As like a pseudo conditioning workout as well.

* Went without the vest for the walk, as I’m feeling pretty beat from a hard week of training, and still got the grappling competition on Sunday.  On that note, my rash guard isn’t going to show up in time, which is a foul on amazon’s part, but I have some old gear I can still wear.  They’ll announce brackets tonight.  I also have Tang Soo Do tonight: lots of activity.