Looking forward to seeing you tackle BBB. Have you done it before?
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Thanks, @Bagsy. Been excited to run it—it’ll be my first time!
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@shaneinga - Hit the ‘like,’ forgot to respond: Thank you! COVID booster was trying to get me down, but I got the work in.
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You’re halfway okay at this.
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Don’t worry dude, that will pass.
Awesome lifting and life PRs in here, as always.
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@Cyrrex - Than
(That’s a halfway “Thank you!”)
@dagill2 - Thank you!
(You get a full one.)
Also, I know you asked @throwawayfitness, but I did 36 hours fasts twice a week for about 6 months a few years back, and black coffee is your friend. Or it was my friend, at least. Anyway, it’s totally a mindset thing. The hunger isn’t bad, particularly once you make it past the first “skipped” meal time, which for me was breakfast.
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36 hours is definitely not on the cards, for no other reason than I’m not modelling that kind of behaviour for my kids.
I’ve done 800cal days before, which was much easier than expected, and not too far removed from just not eating. Should be an interesting experience.
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Good on you, my man. Good on you!
Speaking candidly, 36 hours was too much and not really necessary, even when I was overweight and undermuscled. I was desperate. And dumb.
Would’ve been so much better for everyone if I had just done what I’ve been doing lately: work harder. Glad I finally figured it out.
Seems to be working in spades for you mate.
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7WP, TM Test - d7
Saturday - 18 December 2021
Workout: Easy conditioning, 0645-0735 (50 minutes)
25 1-pump burpees + 24-kg KB swings
Weighted vest walk - 28 kg - 35 minutes
25 1-pump burpees + 24-kg KB swings
Fasted. Horrible night, nauseous, up and down more than usual, ended up “sleeping” on the couch. Well beyond 48 hours post-shot now, should be getting better, not worse—yuck.
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Best wishes
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Thanks, @throwawayfitness! Mostly I’m just annoyed because the first two doses didn’t phase me at all—I think maybe I ran hot for a bit at about the 18-hour mark, but that was it. No fever, no chills, no nausea, nothing.
Anyway, this malaise won’t last forever, so I’ve got that going for me at least!
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If you are training a little pinch of salt in your water bottle helps a lot as well, same with green tea.
Might be an unpopular opinion but I think 36 hours is much better than 24 hours and you actually get most of the benefits you can get from fasting happen in between 24-30 hours.
I think the intentions/ purpose behind the fast are what matters most. If you purpose is to lose weight then that is, to quote @SvenG , a dumb thing to do. Set’s you up on a slippery road with a very bad relationship with food and seeing as your body does not store excess protein a recipe for muscle loss. Much better off eating ~500kcals a few days a week of just protein if fat loss is the goal.
I won’t write an essay about the benefits of fasting (improved focus ,mental clarity, hunger regulation, spiritual benefits etc) but most of those come in past the 24h mark.
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7WP, TM Test - summary
Not much to say about this week: work got done, TMs were established. It’s worth repeating that I may need to check my ego when progressing after this cycle, but I’m confident moving forward with these for now.
I start Forever BBB tomorrow. JW recommends the second option for those new to BBB, so I’m going with that: 3/5/1 and 50/40/60. I’m also planning to follow the template pretty closely as it’s my first time through—limited assistance and only 2 days of hard conditioning. I will continue with the daily extra conditioning workouts, because I feel better when I do the extra work, especially when I don’t want to.
My goals for this week are:
- Complete all 4 lifting workouts
- Complete 2 days of hard conditioning
- Complete 5 days of easy conditioning
- Complete 3 days of direct calf work
- Do 44 chin-ups/pull-ups and 50 devil’s presses with 2x30-lbs every day
- Continue to eat well
I feel like my back blew up in a noticeable way over the past few months, and I attribute that to the daily BPAs/BFPs. I’d like to continue improving my back (it still lags), and I’d like to progress my chin-up/pull-up strength as well, so I’m committing to daily chin-ups/pull-ups this cycle. I’m also swapping daily burpees + swings for devil’s presses again, just for some variation.
TMs for this cycle are:
Press - 140 lbs
Squat - 285 lbs
Dead - 325 lbs
Bench - 260 lbs
One additional thought: I need to stop my silver-bullet thinking. Call it Groundhog Day, or a rut, or whatever, but I quickly fall into doing the same silly things every single day—because… I mean, what if I don’t!?! What if I do something different!?! I can’t risk upsetting the progress gods…
Yet there is no magic behind that progress. Yes, I talk of magic here and there—and indeed I believe there’s something special about conditioning with the sled and, like Pwn, with getting weights overhead from the floor. And, yes, there are some nonnegotiables, things that must be done whether I want to do them or not, because otherwise I’m not actually doing anything at all.
But really the only things I can’t do without are time, effort, and consistency. My progress these past few months depends on those three things, not on riding the bike for 15 minutes every freaking Saturday, or doing Pwn’s The Last Castle every Sunday, or whatever formulaic actions I make some kind of do-or-die thing in my head. Time, effort, consistency. That’s it.
So while I still don’t have great intuition or great creativity, I’m going to try to be a bit more dynamic with my conditioning this go-round. It’s not even clear to me exactly what that means just yet, but I’m going to give it a shot…
That’s right, folks: You heard it here first. Wish me luck!
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Well said, my friend.
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Forever BBB - c7w1d1
Sunday - 19 December 2021
Workout: Easy conditioning, 0745-0845 (60 minutes)
Weighted vest walk - 28 kg - 35 minutes
Seated CR - 210 lbs - 20, 20, 20
Fasted.
I’ve got a CrossFit-style 21-15-9 + 5 workout for daily devil’s press and chin-up/pull-up work, with JR tabata buy-in/buy-out planned for later today.
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Forever BBB - c7w1d1
Sunday - 19 December 2021
Workout: Extra conditioning, 1540-1610 (30 minutes)
Jump rope tabata - 4x40/10 - 1 round
21-15-9, for time
a) Devil’s press - 2x30 lbs
b) Chin-up/pull-up (strict, various grips)
Time: 12:54
5 devil’s presses - 2x30 lbs
7 chin-ups/pull-ups (strict, various grips)
Jump rope tabata - 4x40/10 - 1 round
Okay, that’s pretty wicked: devil’s presses are always hard, and so are chin-ups and pull-ups—put 'em together and it’s even worse.
My time was pretty bad. Don’t think I was sandbagging, just not moving quickly. The chin-ups/pull-ups were strict, rotated among 4 different grips, so I ended up doing 13 of each across the entire session—52 total, which exceeds my daily goal. Likewise, with the 5 devil’s presses following the 21-15-9, I got my daily 50 in.
Also, JR tabata immediately following work that already has your HR pegged is a great way to keep it pegged.
Edit: Kids finished up their Christmas invitational swim meet this afternoon. I’ve gotta say, I’m super proud of them both: there were some amazing swimmers at this meet—several kids from 6-8 hours away even—and the hard work was qualifying in the first place. So, although their races weren’t great, it was an awesome experience for them and a great lesson in the benefits of hard work. My son actually shaved a few tenths off of his 50-yard freestyle, though, so that was a cool little bonus.
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May I suggest that you peek in at antiquity’s log. His approach might give you some ideas?
Oh, and good luck! 
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I’m caught up on your log again, and at a great time it seems - I always like seeing the transitions.
You are, as you know, absolutely crushing it.
Holy crap your bench TM blows me away btw.
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