Any idea where you’d like to cook it? Grill or pan? Either way, I’d definitely utilize a meat thermometer to ensure it’s cooked the way you like.
If I have a nice steak I want to cook I’ll salt/pepper/garlic powder it a day in advance and leave it in a zip lock bag in the refrigerator and take it out and leave it on the counter an hour or two before I plan to cook it and let it come up close to room temp.
I’d definitely recommend using either a grill or cast iron pan if you have access to either of those. I personally like using a charcoal grill the best, but it’s time consuming to set up and get the coals going, so I’ll use a cast pan more frequently.
If it’s thick, you might want to try “reverse searing” to bring the internal temp up before searing. I’ll usually do that either on an indirect part of the grill or in the oven. Otherwise, anything around 1/2 to 1 1/4 inches thick I just blast with heat.
You can get fancy by adding butter and garlic cloves or rosemary and spooning it over the almost cooked steak to get some more salt/fat/different taste into the meat, but that’s kind of up to you and your personal tastes.
Main takeaway here seems to be “buy a grill or cast-iron pan,” then. Closest I have to either of those right now are a foreman grill and some aluminum pans.
Come to think of it, picking up some cookware before I head to college would be a good idea, even with the meal plan I have.
You don’t necessarily NEED either, but they make it possible to get a nice crust outside and keep the meat from getting too underdone in the middle of it’s a thick cut. I’m sure you could make a perfectly fine steak on a stainless or non-stick pan, even on the George foreman. I think pwn bought some stock in those things because he talks it up all the time, haha. Is it the “correct” way? Nah, probably not, but whatever… beef is beef!
However, I bought my first cast iron pan set 8 or 9 years ago for like $30, so they’re definitely affordable. I use the large one almost every day. I just recently bought a larger one for flank steaks and longer cuts.
Cast is great (and from what I’ve read, better for you than the Teflon non-stick). Super easy to clean and maintain and basically indestructible.
GIANT SET (Ab-Lat-Ab-Curl-Ab-Curl)
Standing Ab Wheel Eccentrics: 3x6
Seated Laterals: 3RP—> 33 Total @ 20
Incline Curls: 3RP —> 25 Total @ 25
Barbell Curls: 1x30
BBB work was light enough that I Larsen-pressed it to keep things somewhat interesting. Can’t recall ever having done it before, but it’s a neat exercise. I also dug my ab wheel out of storage, and found out that I’m able to do (most of) a controlled eccentric, so that’s another option to play around with for ab work.
I looked back over the jumps & throws section of 5/3/1 Forever after this, and realized that I don’t have enough space for the sort of throws he describes, so I’ll double up on jumps. Doubt there’s a huge difference one way or the other.
2.09 Miles in 46:45, carrying two 35 Lb KB’s with straps
“You can put them down at that tree. No, that one. You can make it another block, ignore your fucking traps.”
Basically that on repeat for the better part of an hour, plus the fact that everything after the first 8 minutes was uphill. On the bright side, I am ready to EAT
This is the first session of the program where the top set hasn’t been a PR. I’m still feeling a bit beat-up from yesterday (upper back especially,) and I need to make my lever belt one hole looser. Way too hard to breathe in it for these longer sets.
I’d be lying, though, if I didn’t point out that I’m actually pretty happy that this is what a “bad day” looks like at this point. And I got through the BBB sets, which is the real measure of success here.
I’ve always been a slow starter when running, mostly because I tend to forgo any real warmup other than the first mile. Splits here give a good example of this:
SUPERSET
Deadlift: 5x10 @ 250 (Completed in 16:30)
WG Pull-Ups: 10, 10, 8, 6, 6, 5, 5
Band Pull-Aparts: 4x25
I think I managed to sell another wrestler who goes to my gym on 5/3/1. He asked about my program after seeing my PR set, so I ended up sending him a link to buy the book. Hopefully he gets as much out of it as I am.
@T3hPwnisher, Fun Fact: Wearing a “The Downward Spiral” shirt guarantees you an extra ~3 reps on the PR set
