I’ve got a bunch of fanboy questions for him, haha. Really wanna talk his time in strongman. I’ve heard him re-tell his story so much, but it’s still so cool.
Dude, I found a total ballbuster of a workout this morning that you’d dig with your log: Tabata intervals, every other round do log vipers. For the other rounds, pick what you want: I was doing bodyweight work ala my daily work. But those vipers just beat the hell out of you.
Please enlighten me if I’m wrong but tabata is 20 seconds on 10 seconds off correct? Today is perfect for you to post this because it’s log conditioning day haha
You got it. 20 on/10 off. The workout itself is supposed to only last 8 rounds…but it’s ALSO supposed to be REALLY driving into max OT on those 20 seconds on, which is why it was done with cycling. Hard to actually do otherwise. But, in turn, you can just push for more rounds. Mine lasted for 42 rounds to be able to get in all my daily work.
Lol. I’ll be surprised if I’m able to get half of that. I’m thinking log viper on odd rounds and maybe switch between bw dips and light (95-105lb) axle cleans on even rounds?
Dips will give me a little bit if a “break” between the big movements. Vipers and PCs sound absolutely terrible paired together.
I’d really.like to put in some more sandbag work too, but I think I over estimated my strength when I filled them. I have a 120lb one and a 160lb one… Maybe taking a walk with the 120lb one to start and finish to absolutely burn myself out.
This all sounds awesome.right now, but I know I’m going to be hating myself later.
Sound like a bunch of solid “bad ideas”, haha. I’ve liked including carries in rounds like what you’re describing with the sandbag. Definitely a unique element. There’s always shouldering of the bag too. And the noble burpee.
Haha that was a large takeaway from your e book for me. Pick the stuff that sucks.
I’d really like to get better at shouldering the sandbag. I feel like exploding with my hips is a strong point if mine, but the floppy-ness of my sandbag makes it way more difficult than I feel it should be. I’ve done it every other week for this run of DW and it is still soul crushing. Same with the log vipers, they just wipe me out.
I’ve noticed more lately that fatigue builds up much quicker than I remember. I used to feel like the conditioning stuff didn’t completely suck the life out of me. My body just kind of gives up now. I think I’m pretty far behind my baseline “normal” and I’m hoping once these next two weeks are over with Ill be able to push much harder on the conditioning, maybe getting up to two or three times a week during the next program.
It’s definitely walking a tight rope, especially with the career you have. You are eating like a champ, so at least you know you’ve got that squared away.
Yeah I suppose. I figured I was immune to work related stress just due to being in it for so long (both physically and mentally) but I was wrong. There’s always a way to be spread even more thin than you currently are.
Thanks on the eating comment, haha. That’s the only part of recovery I think I have nailed down, so much so I can completely disregard all other forms and usually be OK. Although this winter I think I may start doing the UV light therapy/dry sauna again. It was somewhat enjoyable.
I have zero science behind it (because why would I) but I firmly believe nutrition can overcome a lot of other recovery variables, simply because it’s so easy to manipulate. You give the body a LOT of nutrients and it’s suddenly has a VERY deep recovery well to draw from.
I still like to tell the story of back in my “Dave Tate Inspired Bulking Days”, I felt a cold coming on and “solved” it by hitting up the BK drivethrough and getting 2 double whoppers (it was technically their steakhouse double whopper, but they don’t make that anymore), 2 rodeo cheeseburgers, and an order of chicken fries. Crushed that meal and woke up feeling like a million bucks the next day. You give the body 4000 calories in a single shot and it heals anything, haha.
From what I’ve experienced so far I definitely agree with your non-scientific claim hah As long as i stay on top of diet, I’ve had almost zero issues minus minor sickness or just feeling off here or there. If I could slam some BK and cure a cold I would do it every time haha. Sounds like you have the magic formula.
I think I’ve learned to listen to my body and know when I’m doing a little bit too much. Just the feeling I get with the weight in my hands. Right now, I know for a fact that it’s too much, but I’m SOO CLOOSSEEE to finishing that I don’t want to give in. I added some decent food, so we’ll see where that takes me.
Conditioning
20 seconds on, 10 seconds off
Log viper
Axle clean
Log viper
Dips
No idea how many rounds. The video lasts 11 minutes, so that’s how long I worked for.
This was absolutely brutal on my lungs and it’s apparent that I’ve been slacking when it comes to conditioning! This, or something like this, will be the staple to my conditioning days from now on.
I’ll be taking out dips the next time I do this, I just can’t do enough of them yet. Probably doesn’t help I did this after bench day, either. After I couldn’t do a substantial amount of dips I just switched between VP and PCs.
@T3hPwnisher I have no idea how you did 42 rounds of this. That is absolutely insane.
Way to get after it dude! These are those sessions that make us better.
Deepwater Intermediate W5D1
Squats* at 305lb, 8 sets to 100 reps 5 min rest
x 17, 18, 15, 13, 13, 12, 10, 2
DL at 135lb 3x10
Planks and sit ups
My upper back is on fire from the bar. This absolutely sucked. It’s insane the changes that can happen in only two weeks, the bar feels different on my back. I feel the knurling more, I feel it smashing into my rear delts and traps. I feel my obliques and erectors pushing on my belt. Brace felt iffy, but held up. There was a little bit of pressure in my lower back towards the end.
My wife bought us surf and turf burritos tonight, so I’m eating one of those and as much ground beef that will fit in my endless gut. Push pressing tomorrow, and hopefully finishing up the rest of week 5 throughout the weekend , depending on work.
Deepwater Intermediate W5D2
Axle push press at 138lb, 8 sets to 100 reps, 5 min rest
x 17, 16, 15, 14, 14, 12, 10
x 2 strict
Axle curls 1x150
Planks and sit ups
The ebb and flow of life… I was extremely tired all day and was not expecting this. Hit strict 83x8, 103x8 and 133x3 for a warmup and jumped right into the working sets. I was torn between going over 100 reps, or giving a final double middle finger to push pressing by hitting the last two strict, and I’m glad I did them strict. They fucking flew up.
Axle curls have yet again made it impossible to straighten my arms out. I’m hoping to hit log cleans tomorrow after work if I’m out at a decent time, if not I’ll hit them Sunday and bench on Monday or Tuesday.
Oh hell yeah
Ya man, I was pretty happy about that!
Dinner is a salad and a ton of ground beef with buffalo cheddar and chipotle hot sauce. The beef doesn’t look appetizing because it’s the same stuff I brought for lunch today. Also, plastic dishes tonight out of pure laziness.
The salad was made by my wife and has shrimp, 3 hardboiled eggs, some goat cheese, and a lilikoi, garlic and white wine vinegar dressing.
Dang dude. Your workouts are always bad ass but this one sticks out to me, and the squat day before this one. Strong freaking work man
Thank you dude, I seriously appreciate that. I’m trying my best to give it 100% and see how far I can take this thing
Deepwater Intermediate W5D3
Log clean at 153lb, 8 sets, 4 min rest
11, 11, 11, 11, 8, 8, 8, 8
That’s all I can do. Ended up working 13 hrs yesterday and 8 today, so when all is said and done, it’s been a 72.5 hr work week (for now… fingers crossed for a quiet night…) with arguably the most difficult week of lifting on top of that. Haven’t had a day that I haven’t gone into work in a month. I’m over it.
As always when I’m out on calls, diet and hydration were lacking. Lots of PB, not enough good, real food. I definitely felt it today. Joints are sore, no energy, no motivation. Hoping to do well on bench tomorrow, but if not I have one more week to crush it.
