Loved watching that set of squats mate. After rep 3 I started breathing with you… very odd. LOL
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@simo74 Hell yeah dude! Way to set the charge.
Slept off and on until 0700 WITH the daylight savings extra hour. I’m definitely sick with whatever my family came down with. Feel flu-ish. Whole body is achy…which could also be Super Squats.
Got in Tabata burpee chins w/ABC in between. Wheels totally fell off there. Coughing fit on the third round, and at that point just fighting to survive. But I feel like teaching my body that, irrespective of illness we WILL perform will go along way toward accelerating the healing process.
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Pushing it was the right call. Later in the day I did TABEARTA, followed immediately by an 80lb 2 mile weighted vest walk (the new Ironmind weight vest is pretty awesome), then hit up 22 ABCs in 5 minutes as soon as I got back (hit a bad coughing fit after the 10th ABC which threw off the pacing a little). Feeling much better. Still definitely sick, but far more human feeling.
Super Squats day 2 tomorrow, then traveling for a work trip. Will get in some hotel workouts and get back on the program on Friday. After that, I’ll get on the normal 3x a week schedule for the program, but chaos remains the plan.
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Good job Pwn
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@tlgains Appreciate it!
AM WORKOUT (0347 natural wake up)
SUPER SQUATS Workout 2
(3)Incline DB bench superset w/weighted chins
3x12x80s/2x15x10lbs
Behind the neck press
3x10x95
Band pull aparts
1x50
Breathing squats/DB pull overs
20x320/20x20lbs
Say the f-word AMRAP in one minute
Kroc rows
15x115
Axle shrugs against bands
1x30
POST WORKOUT SHAKE
CONDITIONING
5 minutes of ABCs w/24kg bells (15 total) followed immediately by TABEARTA (3 complexes per round for 3 rounds, 2 per round after that…clearly I was hurting)
Reverse hyper
40x90lb
GHRs
1x30
Breakfast of champions afterwards: ribs and eggs
Notes:
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Feeling almost 100% recovered from flu like symptoms yesterday. Great turn around. My body was also less beat up than the first time I did this, which meant getting into position worked better. Breathing was better at the start: was still rushing it at the end there. Right shoulder was clicking and crunching a bunch. I either need to compromise on my stupidly low bar position, put some athletic tape on my buffalo bar to create knurling, switch to a power bar, or get even more creative with my shirts…or just deal with it. That works too.
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That first squat is always the roughest, but by rep 10 I was really feeling smooth and deep on them. I’m appreciating being able to slow down vs trying to blitz reps.
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Weights on everything else were just about perfect.
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Tried to re-capture that lightning in a bottle with that conditioning workout. It still absolutely sucked, but coughing fits and wobbly legs kept me from really pushing into the redline.
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Travel day today. Might get in some burpees or something upon arrival, but I’ve definitely trained “enough” today.
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My traps set off the body scanner again. Still in top form
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What do you do when this happens? Just pick up where you left off on the next training day at home?
I used to travel enough that traveling just was the plan, but it’s reduced to a couple times a month now so I think I can be more deliberate.
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You got it: pick up where I left off. Typically; I will look ahead and strategize so I pick up at a logical spot. Like cram a bunch of training before I leave, deload on travel, new program when I get home. In this case, I started Super Squats 5 days earlier to keep pace
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Got it - thanks!
Mine isn’t planned far enough in advance I can get programs logically ahead, but I can definitely cram some days in.
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Getting to yes travel edition
No microwave in the room. Costco in walking distance
Chicken salads with greek yogurt dressing and meat for the whole trip
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Still inspiring as always, compadre.
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Hell yeah dude! I was so excited to see you pop up in your log. We’ll have to catch up.
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AM WORKOUT (0620 natural wake up) FASTED
5 minutes of 50lb DB devil presses straight into tabata alternating 50lb DB snatches
30-ish minute walk
Tabata burpee chins w/prisoner squats between rounds
Notes:
- Cough is getting worse while I’m feeling better. When a fit hits me, it tears me up. Dealing with a few of those during these workouts, so couldn’t push the pace as hard but still hit the overall objective. Heart rate up, go for walk, bring heart rate back up on return. The fitness center here is pretty darn adequate, especially for a short trip. Nutrition is solid.
Breakfast of Champions: get f**ked Wheaties
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Notes:
Got hit HARD with some flu symptoms after being out all day. Came back to my room and just kept eating for an hour get on top of it. Feeling better. Going to try to sleep for 11 hours and see if that helps.
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This is the most “you” thing I’ve seen in a while.
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For real. I live in a small town surrounded by rural areas and some of the strongest guys I’ve ever met are farmers and builders that are chain smokers living off of bacon sandwiches, cups of tea and alcohol. Finish work, straight to the bar, there til close, up at 6am. Big English breakfast, do it all again. Of course we can say that it’s not optimal and they’d feel better and be healthier doing this, this, and this… but it just goes to show that getting the work in consistently will always top out in importance over all this overthinking and min-maxing a lot of us tend to do.
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@kdjohn game recognizes game, haha. Food is magic, and anabolic. People really need to appreciate that.
I went to bed around 2000 but just felt miserable for hours. Real bad phlegmy raking cough. Around midnight, my fever broke and I could sleep off and on until about 0700.
Woke up and meandered for a bit before I did a fasted workout from Brian Alrsuhe.
Do 1 push up, stand up, then do 2, stand up, 3 all the way to 10 and back down to 1. Got it done in 4:48. Was breathing hard at the end. Going to just ease through the day and see what I can manage. Super Squats resumes on Friday: gotta be ready.
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Jeezo you know it’s something serious when Pwn has to dial down the brutality.
I’d be getting checked out for the Black Plague mate. I think that’s the only thing that could keep you down
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With COVID, I haven’t been sick in 3 years. We were all so good about being hygienic. Meanwhile, yesterday, while visibly VERY ill, no fewer than 6 people stuck their hand out for me to shake. We’re all SO f**king stupid.
Were I not on such a tight timeline with Super Squats, I’d most likely push into the red on this, but between being away from home/not having my own gym to play around with, limited resources, less than ideal nutrition/hydration, travel, it’s just the perfect storm
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To be brutally honest mate, you’ll probably gain hard from this enforced period of Pwn style down time
Some of those niggles will get some R&R
I anticipate a legendary monster session once you’ve recovered and are back up the road
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