This made me laugh hard. The guy I bought the log off the other day who used to go to my gym made a comment to me along the lines of, you look like you’ve lost some weight’ which is totally true, I have lost a lot compared to my heaviest after SS. My immediate thought when he said that was, maybe I should run super squats again. LOL I think I need help.
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As the resident Wisconsinite, this is blasphemy. Yuppie Scum!
I have been thinking about a similar overhaul to training and nutrition. My last A1c check was 6.7% which is considered controlled by the American Diabetes Association but I know I can do better.
It’s why I am taking on the KB challenge and I have done more cardio in the last month than I have since 2008 (33 miles on the treadmill). My heart has a finite number of beats before it eventually gives out. I need to extend those beats into the longest timeline possible. The only two ways I can see to do that are to lower my resting heart rate (less beats/day) and lower my cholesterol (easier for the heart to pump). When I get the blood sugar under control through clean eating and increased cardio I am hoping the triglycerides drop with it (the only really bad part of my lipid profile).
It’s been an interesting change in thought since I was in the hospital last month.
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@cyclonengineer I was just in Wisconsin! Treated myself to some cheese on my burger. It’s sweeter: wasn’t expecting that. Those “wake up calls” are valuable, and there’s SO much good info out there.
@simo74 “You’ve lost weight!” is like the WORST thing you can tell a lifter, haha. Maybe you and I will be running it concurrently soon.
Got in a quick 15 keg one motions in 1:30. I am definitely feeling yesterday’s workout. Had to tape up my vest for tomorrow: plan on treating myself to a new one soon.
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LOL I think once in a year is enough. I am off on holiday at the beginning of November and will be running sort sort of volume / gaining block when I get back. But I dont think it will be super squats.
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[quote=“cyclonengineer, post:2027, topic:276232”]
My heart has a finite number of beats before it eventually gives out. [/quote]
Are you sure this is actually a scientific fact ?
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Everybody’s heartbeat number is finite. It’s likely not a “set in stone” type number but every heart will a have a final beat. If I can increase that number as time goes on i am going to try to.
In math terms, I am decreasing the slope of the curve.
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@simo74 Once a year is more than enough, considering I’ll be averaging once every 16, haha.
@ChongLordUno This workout today seems up our alley, haha.
AM WORKOUT (0330 natural wake up)
CHAOS IS THE PLAN Week 2, Workout 4
300 push-ups with an 80lb vest in under 65 minutes
- 50 pull aparts
- 25 pushdowns
POST WORKOUT SHAKE
AMRAP in 5 minutes of
- 10 KB swings w/40kg bell
- 10 chins (various grips)
Notes:
-
Used a couple of different strategies to get through this. Original plan was to run Brian Alrsuhe’s 1-10-1 push up challenge, but that plan got Mike Tyson’d pretty early so I played around a bit. Settled on Juarez Valley to 10 to start, then 1-2-3-4-5-6-7-8-9 to get 100 total. All in all, it was miserable, and my shoulders feel like they’re going to fall off, but adding the element of occasionally standing up added a dandy little level change variable.
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After that was done, I didn’t have much need for daily work. I basically did 300+ weighted planks and more than enough pressing, so I got in the band work and chins with some swings for a short conditioning burner. I’m thinking ABCs later, but it will be interesting to see how I’m holding up.
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I just seen this on YT
Breaking boundaries as per my man
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Yesterday I was messing around on my hangboard trying to make my hands tough again. Between sets I was pacing around looking at all my equipment, and my eyes hit my weight vest and my patio pavers. Realized by stacking 3 or 4 pavers I could hit full ROM pushups with the vest. Then I sighed, because now I need to incorporate that into my assistance work at some point.
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@ChongLordUno Boundaries and bodies! Neither are going to be the same, haha.
@mr.v3lv3t Hell yeah man! I love that moment when you come up with a terrible idea and are suddenly obligated to it. Pavers/handles were on my mind for this. If I cut out the standing up portion of it, it’d be more viable…but 300 done this way was PLENTY tough, haha.
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How are you liking weighted push ups compared to dips as assistance? I enjoy training at home, but since it’s an apartment and I can’t find a place to do dips, I’m considering weighted vest push ups instead.
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They’re both outstanding choices. I wouldn’t use one “instead of” the other, but both are going to do a fine job of getting upper body pressing muscles bigger and stronger.
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PM WORKOUT
24 ABCs in 5 minutes w/24kg bells: 18 unbroken to start (new PR)
Notes:
- What’s pretty awesome is my bicep is holding out through this all. Previously, it was these sets under fatigue that were jacking it up. I may just keep chasing this unbroken sets PR and see where it takes me.
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I have this strange feeling that your bicep pain has migrated into my forearm pain !!
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@simo74 Funny enough, when I blew out the bicep, I was having a lot of forearm pain, and lateral realized it’s because I most likely ruptured the tendon and caused it to retract down into the forearm, haha. So now my pain signals are all jacked.
AM WORKOUT (0335 wake up via alarm)
CHAOS IS THE PLAN Week 2, Workout 5
MAIN WORK
(3) Texas deadlift bar touch and go mat pulls
5x135+chains
3x225+chains
1x315+chains
12+5+5x405+chains (12 deep breaths between sets) (2 rep PR with longer ROM)
- 50 band pull aparts
SUPPLEMENTAL/ASSISTANCE
12 minute EMOM:
- Odd minute: 316lb axle deficit deads
- Even minute: 225lb SSB squat
8-7-6-5-5-5
- 40x380 reverse hyper
- 30 GHRs
- 30 standing ab wheel
POST WORKOUT SHAKE
CONDITIONING
AMRAP in 10 min of
- 3x226 axle deads
- 3x135 SSB front squat
- 5 chins
- 5 dips
Got through 7, timed out on the 8th
- 30 axle shrugs against strong short bands
Notes:
-
My motivation for deads is pretty much gone these days, which is so unique considering this was “my lift”, but maybe that’s why: I’m over it. That said, it was dandy seeing growth between the two weeks. I’m re-learning the skills to be able to move hard and heavy again. For the most part, a ROM progression mat pull workout is an exercise in pain tolerance. You set up knowing that the first rep is going to suck and hurt a lot, and that, after that, all the other reps are ALSO going to suck and hurt, and you just hold on until you can’t. From there, it’s a matter of how long you can hold your breath (I got to 8 reps this time) and then how much you can endure. Really focusing on trying to bring my hips though. Didn’t cause nearly as much damage as last time, AND managed to hit a PR in blown out blood vessels, so lots of wins.
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That EMOM supplemental workout is just “the answer”, as much as I can’t stand it. Any time I try to hide from it, I don’t grow. Meanwhile, one of these days, I need to knuckle down and make a whole workout out of it, because it’s transformative.
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I like what I came up with for conditioning. It wasn’t a lung breaker, but I got in even more volume from weird angles. I’m pulling with weightlifting shoes there, which is always unique. Nearly forgot shrugs too, until I started cleaning up the training space.
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Supposed to have Tang Soo Do tonight, and I have the bar set for TABEARTA.
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PM WORKOUT
TABEARTA. It still sucks, but I recover better.
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Hi Pwn hope you’re doing alright these days. 
just wanted to say hello since I haven’t been on the forums in a while
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hey man, odd question, but what’s your favorite meat loaf recipe? looking to change up this weeks meal prep.
Hey man, I am checking in again to see what’s up! Still doing fantastic work (I peek over here more often, and it never not amazes me). What I find most interesting is your notes on the psychological side of training. You are telling you are a bit over the deadlift, and I think I read earlier that you didn’t really care for benching. Plus, chaos is, as always the plan. Have you thought about a bit of a conjugate approach but making it your own? Just throwing around some ideas:
ME doesn’t need to be a 1RM, but it can be some more reppy/conditioning lunatic idea. Like finding a 10RM to a 5 RM in that order in 1 session. Ideal to just switch some fun movements in.
DE can be, as Jesse Burdick describes, just an insane rep fest till you drop with a movement you fancy for that few weeks.
On RE it is fine to just kill it with whatever floats your boat.
No idea if any of that makes sense, but maybe it could be a fun change of pace. Anyhow, just kill it brother, you never cease to inspire
@round2lifting I was just thinking about you on the drive home from work yesterday dude: how wild! I saw your update: so happy to hear you’re moving in a positive direction like that. Glad you got to move out of that toxic environment. How’re you settling in with the new digs?
@freshyfresh In truth, as much as I love meatloaf, I’ve never made it myself. The Mrs treats me to it, and her recipe is very “ad hoc”. She makes it purely with meat and eggs: no filler, and uses a combination of spices similar to meatballs. We’re big on 90% lean bison and ground turkey breast these days, but we’ve also done bacon wrapped and that was fantastic.
@Panopticum Great to have you stop by! I’ve appreciated conjugate whenever I’ve run it. These days, the logistics don’t afford it. Max effort lifts at 0400 while the family sleeps is no bueno. Right now, Super Squats is lighting a pretty good fire under me, and I’ll see where I go from there. It’s been fun being beholden to nothing.
Slept until 0640, got up and did a dandy fasted TABATA workout where I did burpee chins on the 20 seconds and 1 95lb bear complex during the 10s. By round 7 I was absolutely smoked.
Got stuff done, came home and did a Monument workout. Shook out to
15x225 front squats straight into 20x225 squats into 25x225 SSB squats into 30x225 deadlifts
I rested long enough to put the plates away, then did 5 EMOM rounds of 3 ABCs w/24kg bells, because I just can’t get enough apparently.
EDIT:
I’ve got a little more time to get some thoughts down. Big thing is: I NEEDED that Monument workout. I’ve been hiding from it, and it shows. I still hit my old numbers, but it was ROUGH. I wanted to quit at rep 1 of the SSB squats and getting through the back squats was a slog. Definitely good to tap into it.
I’m feeling the effects of the low cals, which is great, because it inspires me to eat big when the time comes. Sleep is suffering a touch because of this.
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