Thanks, man!
It was nice to see you were back in the weight room today. I hope you and your wife are on the mend.
Forever BBB - c7w3d2
Monday - 03 January 2022
Workout: Easy conditioning, 1445-1350 (65 minutes)
21-15-9, for time
a) Devil’s press - 2x30 lbs
b) Chin-up/pull-up (strict, various grips)
Time: 12:15
5 devil’s presses - 2x30 lbs
3 chin-ups/pull-ups (strict, various grips)
Weighted vest walk - 28 kg - 35 minutes
The daily work was tough today; probably fatigued from the squats to some degree, but the chin-ups/pull-ups were particularly tough. Sun was out and the walk was almost pleasant, even if I didn’t set any land-speed records today.
6 Likes
Forever BBB - c7w3d3
Tuesday - 04 January 2022
Workout: Press, 1115-1220 (65 minutes)
Warm-up
Throws + jumps
Begin: 1130; End: 1209; Duration: 39 minutes
Press - 65x5, 80x5, 95x5 | 105x5, 120x5, 135x5 | 85x(23+7), 85x(15+5)
Incline DB press - 2x60 lbs - 20, 12
OA row - L/R - 50 - 20, 10
Cable crunch - 50 - 30, 30
Band pushdown - red - 30
BFP - red - 30
5 rounds of:
a) 5 devil’s presses - 2x30 lbs
b) 5 chin-ups/pull-ups (strict, various grips)
Time: 6:30
Assistance totals:
Push - 62 reps
Pull - 60 reps
Single-leg/core - 60 reps
Well, my shoulders are beat. But that’s a good thing. Top set was a little slow on the last rep or two, but I kept them pretty clean. Took 2 rest-pause sets to get all 50 supplemental reps today. I wanted 25 in the first set, but could sense my form was about to go south, so I stopped it at 23. That was annoying, so I racked it for 15 seconds and cranked out another 7 clean reps. I got 15 solid reps to start the second set, which isn’t bad, so did a rest-pause there to finish out the rest.
Oh, and apparently I just can’t count when doing incline DB press: only needed 10 in that second set to hit my total, but did 12 anyway. Also didn’t load the machine correctly, and so did an “extra” 7 cable crunch reps with the wrong weight before realizing my mistake. Not bothering to document those beyond the comment here.
Also tried something a little different today: had a few extra minutes, so I did half of my daily work immediately following the lifting workout. Hopefully that’ll help keep me within time constraints later this afternoon, when I finish up the devil’s presses + chin-ups/pull-ups, and do the hard conditioning.
10 Likes
Lol it always happens when you’re in the zone 
1 Like
Forever BBB - c7w3d3
Tuesday - 04 January 2022
Workout: Hard conditioning, 1545-1625 (40 minutes)
5 rounds of:
a) 5 devil’s presses - 2x30 lbs
b) 5 chin-ups/pull-ups (strict, various grips)
Time: 5:34
In a 28-kg weighted vest, 8 rounds of:
a) Sled push - 25 yds - 135 + sled = 222 lbs
b) Run to start - 25 yds
c) 7 air squats
d) Run to sled - 25 yds
e) Sled push - 25 yds - 135 + sled = 222 lbs
f) 7 air squats
Time: 20:46
Okay, lots of thoughts swirling, I’ll try to make sense of it here, but it’ll still be SoC…
First, I admitted defeat today: devil’s presses in a weighted vest are just not right for me. (Yet.) They’re hard enough as it is, and in a vest there’s just too much strain on my lower back to be productive. So I didn’t do those between sled push runs today.
Second, I’m really happy with how trashed my legs are—I think that means I worked hard on those squats yesterday.
Third, I like air squats (even in a weighted vest) following squat day. And by “like” I mean “hate.” They were surprisingly hard in the vest, but that’s not a bad thing.
Fourth, I’m happy with that time on the daily work: It was only half the work and I was much fresher than following an hour of lifting, so it had better have been faster, but even so it felt really fast today: I was strong on all of the movements.
Finally, for as long as I keep this weighted vest sled push + air squat combo thing going, my goal is to get below 20 minutes for 8 rounds, and then begin pushing up the number of rounds within that 20 minute window.
Okay, cool. Hard conditioning → mission accomplished!
Edit: Also, I finished my first read-through of Super Squats today. I’ll probably read it in its entirety another time or two, and then continue reviewing the sections on breathing and “Getting Psyched” techniques in particular. Anyway, now that I’m through it, I’m beginning to believe that with enough mental and physical preparation, I can join that elite crew of, “nearly illiterate malnourished 98lb weaklings with zero access to modern supplementation or the blatant abundance of nutrition we have available today” and successfully run the program. (Haha! Thanks again for setting me straight, Pwn.)
11 Likes
Forever BBB - c7w3d4
Wednesday - 05 January 2022
Workout: Easy conditioning + calves, 0750-0900 (70 minutes)
Seated CR - 210 lbs - 25, 20, 15
Weighted vest walk - 28 kg - 16 minutes (to park)
Easy run - 9 laps, about 1750m - 10:21
Weighted vest walk - 28 kg - 15 minutes (from park)
Fasted. Punched the clock—slowly.
Realized I didn’t mention that the tissues surrounding my right SI joint were absolutely on fire yesterday during those air squats—like crazy burning. Fine this morning, but the bones were grindy on right heel-strikes during the run. The left glute/ham tie-in area is still touchy—notice it most when I have to stretch up and out, like on uphills during walks and when running—but not like it was last week. Doesn’t bother me during squats or deads, so that’s a good sign.
Resisted the urge to knock out half of the jump rope and daily work this morning: that worked well yesterday and ensured I got it in, but time shouldn’t be as much of an issue today and part of the point is the misery of doing it all at once. Anyway, I’ll be running either Faust (Lite) or tsuaF (Lite) this afternoon with JR buy-in/buy-out.
5 Likes
Is this metaphorical or literal.
It’s been ages since I’ve run, but I remember my XC coach being adamant about not heel strking. Apparently it’s really bad for joints and is inefficient.
1 Like
Not sure. I just meant when my right foot comes down… I have no technique—I just kinda, you know, run.
2 Likes
Forever BBB - c7w3d4
Wednesday - 05 January 2022
Workout: Extra conditioning, 1300-1330 (30 minutes)
Jump rope tabata - 4x40/10 - 1 round
Pwn’s Faust (Lite)
In as few rounds as possible:
50 devil’s presses - 2x30 lbs
5 chin-ups/pull-ups (strict, various grips), EMOM
Rounds: 11
Jump rope tabata - 4x40/10 - 1 round
Opted for Faust (Lite) with jump rope buy-in/buy-out. Finished up in 11 rounds, which is one better than last week. Need to try tsuaF (Lite) again soon, 'cause maybe it’s harder? (Not that this is easy, by any stretch—it’s that phenomenon where you’re dying during the work, but after a few minutes you recover and start wondering if you worked hard enough.)
9 Likes
Mine just arrived today. And I’m finally connecting the dots: IronMind Randall Strossen == Super Squats Randall Strossen.
Try as I might, I just can’t seem to get away from this guy, haha.
1 Like
Oh yeah, I’m an unabashed Ironmind fanboy. Same place where Powerlifitng Basics Texas Style comes from, and Kelso’s Shrug Book, and McCallum’s “Complete Keys to Progress”. Most of my home gym is outfitted in Ironmind stuff. Just an awesome company. Enjoy them dude!
2 Likes
Some people are just heal strikers when they run mate and it is generally not a problem. My running shoes would have both heals worn down after 600km but the toes would be fine. To try and completely change your running style or gait is not easy and probably not worth the investment unless you plan to become a runner.
1 Like
Maybe in my next life…
Nah, not even then.
dont stress it then, just do you.
1 Like
Forever BBB - c7w3d5
Thursday - 06 January 2022
Workout: Deadlift, 0750-0910 (80 minutes)
Warm-up
Throws + jumps
Begin: 0815; End: 0905; Duration: 50 minutes
Deadlift - 150x5, 180x5, 215x5 | 245x5, 280x5, 310x5 | 195x25, 195x18, 195x7
Dip - 60 - 15, 15
Chin-up - BW - 12, 12, 6
Ab wheel - ramp (13) - 25, 25, 10
DB lateral raise - 2x10 lbs - 30
BPA - red - 10 high + 10 mid + 10 low
Assistance totals:
Push - 60 reps
Pull - 60 reps
Single-leg/core - 60 reps
Came in feeling terribly: bad sleep, foul mood, low energy, moving slowly. Left feeling… not worse, not better, but proud of what I accomplished because that felt like a lot of pulling.
Warm-up sets felt ridiculously heavy, but the work sets were solid—I found my bracing, and 245 and 280 felt particularly good. First rep of 310 was slow off the floor and the eccentrics were all hard, but everything moved well after that first one. Supplemental work killed my lungs and my grip again. Wanted 30 on that first set, but only got 25 before my grip gave out. Lungs were busting but I had more in me if not for that grip. (Yeah, yeah, I know: straps!) Should’ve had 25 in at least a rest-pause on the second set, but that fifteen seconds expired too quickly and I was still seeing stars, so I took another 45 and finished out the remaining 7 reps in a third set. Bleh. Did all three sets in about 7 minutes, start to finish.
Right, straps: as of yesterday afternoon, I have them and I’ve been practicing the wrap. Pwn’s blog entry was really helpful, and I understand what he demonstrates and even got it right a few times yesterday evening. I’m still having trouble on the second hand, which necessarily gets wrapped one-handed. I’m right-handed, but it doesn’t seem to matter if I do that one first or second—still having trouble on the second hand. Anyway, I was already sold on straps after last week’s supplemental work, and this week’s fail just reinforces that decision—I’d much rather stop a set because I collapse to find breath than because of these stupid grip mishaps.
Anyway, today was tough. But it’s a 1s week, so I wouldn’t expect anything less. Pretty happy with how it all went, considering.
Planning on Pwn’s ToB and a weighted vest walk to knock out the daily work and easy conditioning.
13 Likes
Forever BBB - c7w3d5
Thursday - 06 January 2022
Workout: Easy conditioning, 1300-1410 (70 minutes)
Pwn’s Tower of Babel (Skip 7) - Devil’s presses (2x30 lbs) + 5 chin-ups/pull-ups (strict, various grips)
1, 2, …, 5, 6, 8, 6, 5, …, 2, 1
Time: 17:06
Weighted vest walk - 28 kg - 35 minutes
Did what I had to do to hit exactly 50 devil’s presses for today: skipped 7-rep rounds and went straight from 6 to 8. That was supposed to be a bit of a time-saver, but I messed up the counting on the way down and it took a second to figure out where I was.
Also had to work hard to keep lunch down—had to squeeze this in way too close to eating. But somedays you just do what you gotta do.
7 Likes
Forever BBB - c7w3d6
Friday - 07 January 2022
Workout: Bench, 0910-1005 (55 minutes)
Warm-up
Throws + jumps
Begin: 0926; End: 1003; Duration: 37 minutes
Bench - 120x5, 145x5, 170x5 | 195x5, 225x5, 250x5 | 160x31, 160x19
Standing DB press - 2x35 lbs - 18, 12
OA row - L/R - 50 - 18, 12
Cable crunch - 50 - 30, 30
Push-up - red - 30
BFP - red - 30
Assistance totals:
Push - 60 reps
Pull - 60 reps
Single-leg/core - 60 reps
That felt I-N-C-R-E-D-I-B-L-E.
First snow of the year (first of the season, actually), so I spent a good 45 minutes to an hour shoveling off as soon as I got the kids their breakfast. Only about 2-3 inches accumulation, so it wasn’t too heavy, but the driveway is long, so it is still time-consuming.
Went to bed exceptionally early last night. Didn’t fall asleep right away, but it was nice to just drift off slowly. Felt good going in this morning, despite the shoveling.
Absolutely crushed everything today, including the top set (though the last rep moved slowly relative to the others). And those supplemental sets were unbelievable: I thought for sure I’d have to stop around 25 on the first one, but I just kept pumping them out—clean and crisp, with only a few short breaks at the top through the last 5 reps. Took about 2 minutes and planned to get the last 19 in a rest-pause; figured maybe 12 reps, 15-second rest, then finish 'em out. Nope: got all 19 in a single set, with slight breaks between each of the last 3 reps.
Stripped the bar, moved the bench, and went straight into 30 push-ups. Had to be 2 minutes, tops, since I finished that last bench set. And I’m not sure push-ups have ever been harder—holy cow, the pump! Almost 15 minutes later now and I can still feel it.
Yeah, good day so far. Daily work and some hard conditioning planned for later, but we’ll have to see what the weather does—I’m already going to have to shovel again, so I may flip-flop today’s hard conditioning with tomorrow’s easy conditioning if the snow keeps flying. They’re saying it should taper off within an hour or so, but they’ve been saying that all morning…
10 Likes
Forever BBB - c7w3d6
Friday - 07 January 2022
Workout: Hard conditioning, 1520-1625 (65 minutes)
Pwn’s Tower of Babel - Devil’s presses (2x30 lbs) + 5 chin-ups/pull-ups (strict, various grips)
1, 2, …, 7, 8, 7, …, 2, 1
Time: 21:13
Pwn’s The Last Castle in a 28-kg weighted vest - 6 rounds
a) Farmer’s walk - 25 yards - 2x77 lbs
b) 6 alternating DB snatches - L/R - 35 lbs
c) Farmer’s walk - 25 yards - 2x77 lbs
d) 10 KB swings - 24 kg
Time: 22:21
There’s so much complaining I want to do right now, but instead I’ll just say that I’m proud of myself for getting through that today. I gave it all I had.
Had to shovel again, but there was less ice underneath than I anticipated, so I opted for hard conditioning.
Something about yesterday’s ToB didn’t sit right with me, so I decided to do it again today. Not a great time, but not bad considering what a mental and physical struggle doing anything was this afternoon.
Followed that up with Pwn’s The Last Castle in a weighted vest. Wanted 5 rounds in 20 minutes, was halfway through round 6 when the timer expired. Finished up that round in just over 2 minutes and promptly died.
9 Likes
Forever BBB - c7w3d7
Saturday - 08 January 2022
Workout: Easy conditioning + calves, 0605-0715 (75 minutes)
Seated CR - 210 lbs - 30, 20, 10
Weighted vest walk - 28 kg - 35 minutes
BB curls - 100
Fasted. Nearly single digits out there this morning, so that made it interesting. Had to modify my route a little, too: the borough can’t be bothered to clear the steps, but apparently they can put up a sign that the walkway is closed. Whatever…
Got all 100 curls in one unbroken set again. My mind faltered for a split second at rep 50, but my body ignored the fleeting thought of stopping and just kept curling. The pump afterwards was downright painful, but I got the job done.
Daily work at some point later today.
6 Likes
Forever BBB - c7w3d7
Saturday - 08 January 2022
Workout: Extra conditioning, 1305-1335 (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: 12:16
5 devil’s presses - 2x30 lbs
7 chin-ups/pull-ups (strict, various grips)
Jump rope tabata - 4x40/10 - 1 round
Not a great time, but not as bad as I thought, either. Work for the day is done, and so ends the week and the cycle. Right back at it tomorrow!
9 Likes