Don’t have that kind of time. My workouts are so jam-packed already and I only have about an hour to get through them, so adding 15 minutes of extra work is no-go.
Black Army Jacket seems to be a good swap. It’s based on the same chassis as God Is A Beast, but it just has some extra supplemental work.
Fuck yeah, this was a great session. Everything moved well, figured out some issues with my jerk, squats were speedy. Just all around good.
Black Army Jacket was the right move. I think my Olympic lifts will respond well to the stupid amounts of volume with varied intensities. Gives me lots of opportunities to practice both the speed and strength aspects of the lifts.
UUUUUuuuuUuuuuUuUuUuGH. What the hell is happening to my running times?? @kleinhound must be sucking up all my running gains. I think I need to find a 3-day program for increasing 5km times, because whatever I’m currently doing isn’t working. Think I’m getting too lackadaisical and just enjoying the runs. Which isn’t necessarily bad, it just isn’t increasing my speed.
@T3hPwnisher’s confession about being sick of eating felt like it could’ve been written by me, because I just fucking hate eating. Meat’s too expensive for me to eat regularly, so I’ve been eating lots of rice and lentils, but it’s such a massive volume of food and I’m so sick of it. I’m more naturally a grazer, preferring lots of smaller meals throughout the day, however it’s just not always feasible. I think my solution is going to be to up milk, honey and nut consumption. Milk is especially great for me because I tolerate it well, the macros are decent, and I can down 500ml of it in seconds and get 300+ calories. It’s also relatively inexpensive. Plus, copious amounts of milk worked for some of the early strongmen, especially my idol, George Hackenschmidt.
Every day I buy more into the idea that we’re alternate reality versions of ourselves. If we ever meet, let’s not high five, as we might end up having some sort of TimeCop-esque meltdown.
I think we legitimately just accidentally re-invented Honey Nut Cheerios.
I love the quote “milk makes baby cows big” regarding it’s benefit for growing lifters. Absolutely a quality method for growing. And we already discussed honey and bears, and Paul Anderson’s “Milk and Honey”. We’re bound to be onto something here.
Just try and stop me…which is to say, I have PTSD from it and never can forget, haha.
On the re-inventing food train, I had a buddy that had a similar level of genius. He wanted to make the “ultimate muscle building meal”. So he’s like “What’s good for building muscle? Beef! That’s right, ground beef. And eggs! Hell yeah. Mix them together. And oats! Well how the hell am I going to cook this? I know: I’ll bake it!”
I informed him he had just re-invented meat loaf…
But hell, Pat Casey ate meatloaf sandwiches in the middle of workouts, so whose the real dummy?
Actually, questions for you and @ChongLordUno regarding TB’s conditioning:
How easy would it be to just use the conditioning aspect with my existing strength program? I refuse to change my barbell training right now, because it’s working very well for me. I still want to increase my speed and endurance though, specifically running, however I’m not really interested in a bunch of WOD-style conditioning.
Start time: 1500
Garage temp: 5C; quickly rocketed up to 15, as it was 17C outside! Had to open the overhead door to get a crosswind going.
Power snatch
100x3
115x3
130x3
110x3
125x3
135x3
95x3
110x3
125x3
Power clean & jerk
5x5 @ 150
Squat
3x8 @ 220
Bench
155x5
175x5
195x5
SS W/ band dislocations, 3x10
EZ bar PJR pullover (myo-reps)
12+3+3+2 @ 100
30 sec triceps stretch + 15 sec triceps flex
Notes:
I just love Black Army Jacket. Much like Volume & Strength will probably be my go-to for the powerlifts, this will absolutely stay my go-to for the Olympic lifts.
Gonna add back in the Parrillo “stretch n’ flex” after my pump exercises. I have no idea if his claims about stretching and flexing the crap out of a muscle post-set, to increase muscle size, are valid, but damn do my joints ever feel good after.
I’ve also decided to adopt Tactical Barbell’s conditioning protocol. Read the book yesterday and it makes a lot of sense. @ChongLordUno and @kleinhound, you bastards are spreading The Gospel of TB well.
Start time: 1945
Outside temp: 11C, beautifully sunny and breezy
Running
45 minutes, approx. 8.2km
Walking lunges (ATG, paused)
25 reps/leg
30 sec quad stretch + 30 sec quad flex
Notes:
First day of following Tactical Barbell’s “Base Building” protocol. Worked my speed up to the point where I could feel my breathing edging on difficult, then dialled it back a smidgen to where I had steady, controlled breathing. Loved it. Felt great. Actually got farther than I thought I would too.
Also, just to add, that time and distance puts me at just over 9 min/mile, or just under 6 min/km. I’ll take it.