Belted for the heaviest couple sets of squats. Was too tight. I may have to drill intermediate holes to fit right.
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I’m keeping this shit in my head if I want to be truly sadistic
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Friend, @dagill2 and @alex_uk are doing this in 7 minutes or less. @T3hPwnisher is doing it with 225lbs and finding other ways to make it suck. Just so you have some benchmarks!
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275+ in keeping it with the 8 reps.
I think you dudes doing it in 7 minutes need to up the weight, haha. Cool to see it catching on though. I think it’s been a big contributor to my recent success. That “Tower of Babel” I came up with works similarly. Basically, if you can get in a front squat workout that lasts around 15-25 minutes once a week, you’re gonna trigger something awful inside of you.
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It’s a great start and I think you’re looking at mine and @dagill2’s times which are based on us doing pretty much 50% 1rm where as you are doing higher % - so don’t sweat it, you’ve got your own benchmark to smash now!
This is definitely true, I just really don’t want to… 80kg next time it is.
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Lunch break, some updates.
-Swam 10 laps last night. Not consecutively, was playing in pool with the kids; found myself winded after every couple laps.
-Drilled new holes in my new lifting belt, putting me in between the largest setting (which really seemed too loose) and the next size down. Tried it on in the shop and it felt great; looking forward to using it.
-Used my early-morning time to get stuff done (including belt-drilling) rather than take a long walk; there aren’t enough hours in the week, and I get enough light conditioning as it is. No regrets.
-Nutrition:
I rarely post about food; maybe I’ll read this one someday and weep, or remember a good idea, or know why I have heart disease (lol hope not!):
Monday morning: Coffee with collagen protein and a scoop of coconut oil.
5 eggs+1 egg white, plus cheese. Slice of bacon, maybe; don’t recall. 3 flameout capsules. Creatine in my PWO.
Monday after lifting: 1-2 scoops protein powder in whole milk; started on a half-gallon of whole milk, which took much of the day to finish. Started on a 16oz heavy whipping cream (800 cal of fat), mixing with the milk as I go, throughout the day.
Monday lunch: 12oz steak. A lot of fat and gristle, so let’s say I had 10oz. A bite or two of sweet potato fry.
Monday dinner: 1/3lb ish of ground beef, topped with cheese and avocado. Drank a grapefruit soda which contained 45cal of carbs.
Monday night binging TV with my wife: an ungodly amount of nut-based snacks. Pecans, walnuts, dried cranberries, bit of granola, some dry cereal, almonds, cashews… Some of it was “candied” nuts so a reasonable amount of the bad kind of carbs in there too.
Tuesday so far:
Coffee with collagen and a scoop of coconut oil.
Breakfast: 6 eggs, cheese. 3 flameout capsules.
Energy drink (Reign)
Lunch: 1/3lb of ground beef topped with cheese; Coke Zero.
Dinner is expected to be another 1/3lb ground beef with cheese. Then some snacking in the evening which will include some carbs.
All considered, I think I’m doing pretty well in the eating department. If I needed to lean out I have things I could easily give up; and my protein intake seems high enough to me. The half-gallon-of-milk-plus-cream has become a Monday staple, and I plan to continue it when practical unless I start getting fat.
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This is absolutely my approach for losing and gaining. Have a baseline established, and then add stuff to gain and take that stuff away to lose. Good you can recognize those things. The “trick” is to start off with “good stuff” before you get to the “not as good” stuff. Everyone wants to jump on the poptart train first thing, but hey, maybe some fruit for carbs first. I think you’ve got a solid approach here.
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How do you not remember bacon???
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It must have been some pretty mediocre bacon
My family used to get the costco bacon and I thought I didn’t really like bacon. When we moved to FL, we started getting house cured bacon from the farmer’s market. Now I finally understand what all the hype around bacon is about
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@T3hPwnisher thanks,that means a lot from you. I was curious how you’d feel about multiple pints of heavy whipping cream per week as a fat supplement. It’s like a cheat code for calories.
I have done the pizza route before, and learned my lesson.
@OTHSteve I make a batch of bacon weekly-ish and add a slice or two to meals until I run out. I’m out now, but I don’t recall if I was on Monday! I cant stand eating that many eggs; I’m a small man and it sucks. But pretty sure I outweigh Pwn so gotta man up and eat anyway.
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It’s not something I would currently do, simply because I’ve had to prioritize my LDL readings, but cream was a bodybuilding staple back in the day before insulin use was big. I suppose if I could get some grassfed cream I’d give it a go if I was in need of some calories. I’ve made use of cream in the past for just the reasons you’ve stated: dense quick calories.
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7/28/21 Wednesday coffinworm week 2 day 2
Warmup: 3 min elliptical.
10 long jumps.
Press 5s pro: 85, 95, 110.
DL 5s pro: 205,235,265.
8 sets of 4 shins-to-bar betwixt the above.
Superset:
5x10 rows 135lb
5x10 dips (BW)
10,8 hanging leg raises.
Feels good. The dips+rows are awesome.
Buy some macadamia nuts. a 30g serving has 23g of fat, and they’re delicious on top of that. They’re like crunchy butter!
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Have you noticed any benefit from taking collagen protein at all?
@OTHSteve , I’m embarrassed to say how many nuts I consume. Its an ungodly amount. Macadamia nuts are definitely a good one!
@hugh_gilly I wish I could say I do. I started taking collagen and Flameout back when I had crippling tendonitis. Now I’m cured. Coincidence? Probably. But I don’t want to risk it. I tried dozens of supplements but those are what I was on when the pain went away so they stay.
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keep your hands off our Aussie nuts!
Back when I had De Quervain’s tenosynovitis (in spite of having a doctor’s name attached to it, it really just amounts to inflammation of the thumb tendons or/and the surrounding stuff), I swear that taking a shit-ton of fish oil made it feel a lot better. If I failed to take fish oil for some time then the pain came back horribly. It muted itself (though never went away) if I took a lot of fish oil.
I firmly believe fish oil helps with a lot of things. I don’t get why I’m not taking them now.
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7/29/2021 Thursday
Iron cardio, Armor building. 20 minutes EMOM 115lb.
Power clean, 3 front squats, power clean, push press.
Looking back through my log I see I did that with 135lb for 15 minutes a couple months ago… not sure how that would have gone today. But I’m happy with it.
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is this a challenge 
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I second this! The ones at Costco are a real bargain.
Making homemade nut butters is also fun
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