Oh man, what a nut kick! It took me a while to work up to the courage of an overnight/multiday cook. Hopefully the next go works better. Any way to salvage the meat?
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I didnât feel comfortable because we had been out of the house for 4+ hours before I noticed it. $30 of meat is not worth the potential of what par cooked meat that was at room temp for 4+ hours could bring!
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@T3hPwnisher Iâm a few sets into the deadlift workout. I wish I had got the food poisoning
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DW W4D1
Time: 80 min (10 minutes of dry heaving and not passing out post deadlifts)
Squats: 175x3x10
Deadlift: 235x10x10 (3 min rest)
BSS: 45lb KB + 20lb chain around neck: 3x10 (around 3 minutes of rest. I couldnât hear at this point)
3 rounds of 30 sec coppenhagen plank each leg/20 reps HLR with block between knees
Notes:
- The dying post main lift is increasing but the rests are staying at 3 minutes so that works
- I just wasnât hungry this weekend and felt lightly sick. Didnât eat much besides just protein and some popcorn at the movies
- Saw project Hail Mary. The book is way better
- ab work is becoming more hip health. Iâve been getting more range just need stability
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For me, weight loss!
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I shared this with my family while we did ABCs. Your misery helped us through own own. Way to get after it dude!
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@T3hPwnisher Iâm happy someone got something out of that haha. I was telling my GF about that session and started using âmind-setsâ to refer to the whole workout. I swear the physical aspect is one thing but the mental is another
Notes:
- Back with the lower pelvis/adductor thing. When I squeeze a foam roller between my legs (which effectively attempts to reset your femoral head in the hip socket), I get weird cracking (which isnât abnormal from my research). I think whatâs happened is Iâve broken back into internal rotation because I had compensated with high degrees of external rotation for so long. I have noticed that my oblique/QL have been feeling iffy but I think this is because they havenât worked in unison with internal rotation in a while. This Copenhagen planks have me feeling really good today because it can train that contralateral relationship one side at a time.
- Also the block I have been feeling in my left hip when setting up for a deadlift seems to decrease when I do adductor isoâs before the lift
- TLDR: I need to keep Coppenhagen planks and hurdler stretches in to have happy hips
- Part of me is dreading the 2 min rest days coming up but the other part doesnât care. Will just have to eat a lot and ride the airodyne some to build mental confidence.
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DW W4D2
Time: 57 mins
5 min warm up
Bench: 195x7,7,6
CGBP: 10,10,8
Incline bench: 13x6 (then adjust the bottom seat angle), 8, 7
Dips: BWx2x6 (failed both sets on the concentric of dip), Red band x 7
Push ups: 9,8,6
Notes:
- Moved the ab work till tomorrow. Just needed the session to be over with
- I kinda want to run tomorrow
- Upper back was sore from deadlifts so that means right shoulder was extra sticky
- Incline bench is a fickle lift. I forgot I had the bottom part of the set up to help position me because I donât use a huge arch. While the first set was âincorrectâ it was still a hard set
- Iâve been using pauses on everything after CGBP. Mainly because my triceps are cooked by then but also to feel more bodybuilder-ish
- I will say, the volume has been really fun
- In this week of nerdy shit Iâve been looking at, I found this tabletop wargame called âBolt Actionâ thatâs all WW2 themed. I told my dad about it and he wants to play it so soon I will be buying the cheaper starter set. Plastic war strategy sounds pretty fun
- In more absurd news, this class Iâm retaking is rigged. The averages on this exam were prof 1- 66, prof 2- 60, prof 3- 52. Apparently thatâs on par for how it is every year. Thats kinda of fucking ridiculous (I got a 83 but still)
- Macolm in the middle has become my background show. I forgot how funny it is
- Dinner tonight will be breakfast. I have been craving hashbrowns and considering I didnât eat much over the weekend, might as well have some hashbrowns and eggs
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@SkyzykS I donât like to post anything on that cancer that is the PWI thread but I applaud your use of âgoonerâ. I hate read that thread and thatâs spot on
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Tip oâ the hat to you too my good man! 
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Conditioning
21 minutes in zone 2 on assault bike
3 rounds of: 20 RH with light band around feet/1 min plank
Notes:
- I wanted to run yesterday but after I sat down outside, the deadlift soreness hit me in the back of the head
- @T3hPwnisher speaking of testing names for training, I was thinking the other day about dubbing this training cycle (after I finish all the programs) âBeyond cutting and bulkingâ
- I had an alani lime mixed with a Coke Zero this morning. It was really good and now Iâm artificially powered for the day ahead
- Havenât heard from @QuadQueen in a while so just wanted to check in!
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Nietzsche is always an excellent model for training with âThat which does not kill me makes me strongerâ along with his caution of doing battle with monsters and staring into the abyss.
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That had a better ring to it than âthus rose my cortisolâ haha
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@T3hPwnisher Iâm currently getting more books to read (related to lifting) and I remember you have a few you always recommend. I have â531 Foreverâ and âThe complete keys to progressâ, is the third one you typically recommend âTexas Powerlifting basicsâ?
Also, Iâm open to any more recommendations!
is the third one you typically recommend âTexas Powerlifting basicsâ?
âPowerlifting Basics Texas Styleâ by Paul Kelso. An absolutely wonderful read.
Beyond that, what are you looking to get out of a book? That will determine things.
Excited to see how the ribs go! Iâve done beef ribs but not pork.
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Thatâs what I meant!
I seem to treat training books like podcast now. I read them and if I get anything out of it or pick up a new trick/something I want to try, cool. If itâs just a good story, thatâs cool too!
Just attempting to have more things to read. I need a break from scifi/fantasy and I have a few history podcasts I listen to, so I seem to have a blank space to fill with reading
Look up âPurposeful Primitiveâ by Marty Gallagher. The digital version is practically stealing, because itâs like $9 for 400 pages of really in depth stuff. If you ever read Jamie Lewisâ 365 Days of Brutality, itâs basically a better version of it, because whereas Jamie is retelling historical stories and anecdotes, Marty as actually THERE for a lot of it, and was the trainer for many of those dudes.
Tactical Barbell Mass Protocol really just made everything âclickâ for me, so I gotta give it a shout out. Even if you have no interest in running TB, it was my rosetta stone for everything Jim Wendler had been TRYING to tell me for a decade.
Oh geez, you gotta read the OG âSuper Squatsâ book. Again, even if you have no interest in running the program, the historical background presented in it is awesome, and looking back to the past shows us what is coming up in the future. Randall Strossen takes âbro scienceâ to the next level by being an actual scientist and a bro.
Also, Dan Johnâs âEasy Strength Omnibookâ is basically all of the best of Dan John. Like 5/3/1 Forever, I canât believe itâs not $100. Iâd also suggest his Armor Building Formula books, and Easy Strength for Fat Loss.
I could post so much more! Haha.
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I really appreciate you typing it all out! Iâll have to read âPurposeful Primitiveâ in itâs entirey instead of just reading the section about Dorian Yates and Kirk Karwoski for motivation.
Iâll have to check out âEasy Strength Omnibookâ and âTB Mass Protocolâ
I choose to keep my peace and leave super squats on the book shelf until I re-run it!
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Almost lost another sous vide experiment. Cairo had a puncture from last week when her and honey steamrolled lily by accident. Lily freaked out and nipped her (which I get). I had been talking to my neighbor waiting to see if it was going to get better but she said to go ahead and take her to the vet. The vet only had time right when I called so I had to pack everything up and go. The vet is on my momâs side of town so instead of driving back, I wrapped the ribs in a towel and put the whole kit in an ice chest. 7 more hours till ribs
