Took me a bit to crack that WGPUS were wide grip pull ups and then you threw “pinch the 6c then chin” at me and broke my brain, haha. I get that 6c means 6 count burpee, have no idea what it means to pinch it.
Haha, steal it, yup 6c is me being lazy as is wgpu. Well interpreted
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Shoveled snow for about 45 mintues.
PM WORKOUT (1400)
Axle clean and push press away
5x136
9x191 (continental)
Axle clean each rep and strict press
27x136 in 4:57
GIANT SETS (Press/DB/Bench-dip-raise-pull)
Sets 1 and 4: BtN Press 2x10x115
Sets 2 and 5: (3) Incline DB bench 2x10x80(need to actually calculate)
Sets 3 and 6: Axle bench press 2x10x226
Dips
6xF
Lateral raise
6x15x10lb
Band pull apart
6x15
25 pushdowns
Poundstone curls
191xAxle
CONDITIONING
“GO HOME FRAN: YOU’RE DRUNK”
150lb keg one motions/strict chins
21-15-9
Notes: Wanted to get this in quick, so cut out some fluff. Using conditioning to fill in the cracks. No time: I was hurting and it was brutal and I just slogged through it.
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Not been in in a while. Finding it hard to motivate myself to post on the forum as I’m busy with other endeavours
I’m completely broken from the 2500 btw. I took it past the point of brutality. I’m kinda at a crossroads. What do you think?
Good to hear you are keeping busy dude! Been loving the content. As soon as I saw you hit those 2500 burpees I thought “He’s going to need a LOT of steak and eggs”. Definitely curious to hear how you respond.
Slept until 0642 and hit a fasted workout of 100 unbroken burpees. Time was 5:30. Not a PR, but these were the smoothest 100 unbroken burpees of my life…and I was fairly certain we were only going to do 50 by the time I was around rep 17. So many lies to get there.
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Easiest meal prep ever with the air fryer
3 package of chicken breast tenderloins. Should get me through the week.
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PM WORKOUT (1330)
GIANT SET (jump-squat-row) plate change rest
Box jumps (highest yet)
5x3
Buffalo Bar Squat
5xBar
5x140
3x230
1x320
1x370
High handle trap bar row 135
5x10
ZENO SQUATS (12 deep breaths between sets)
7x410
4x410
2x410
1x410
7x370
4x370
2x370
1x370
16x320
GIANT SETS (trap bar-hyper-chin) 90 seconds rest
High handle trap bar pulls 435
4x10
Reverse hyper 360
4x13
Chins
3x12
1x14
STRIPSET
High handle trap bar lift
10x435
11x385
12x315
13x225
14x135
Notes: Going out of order, because I’m doing what I feel like doing when I feel like doing it. Still not pushing into the redline on the Zenos, which is giving me room to grow. This workout in general wiped me out pretty good though. Liked having those high handle trap bar pulls in there. May take to it to alternate those and belt squats through the program. REALLY dug those trap bar rows. I’d been holding off on them for years because I hate bent over rows, but they actually move pretty naturally.
Box jumps are getting silly high. Never thought I’d see the day.
Got the truck loaded up for the prowler tomorrow.
Also, Sam’s Club carries their own keto bread now. I picked some up and will be giving it a go.
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AM WORKOUT (0325 natural wake up) FASTED
“RESCUE RANGERS”
45lb KBs
90lbs on prowler
5 KB thrusters, low handle push 60 paces, high handle push back, low handle push, backwards drag, run back to bells
11 rounds in 54:30
POST WORKOUT SHAKE
50 chins
50 dips
40 reverse hypers
50 pull aparts
25 pushdowns
Neck harness
Notes: The track of parking lot I normally work in was snowed over, so I picked a slightly different spot with somewhat more aggressive friction. Was hurting through this workout. Pushed my limits well. It was 30 degrees according to my truck, but I caught prowler flu early and was berserker mode by round 25. Looking at the forecast, this was the best day for any prowler work, so had to get it in. Hopefully next week will be so fortunate.
Pushing the prowler next to snow in the cold is pretty primal.
Officially signed up for the 10 mile race in Apr. Gotta get back to running.
That keto bread is awesome. I like it more than the Costco brand.
Speaking of nutrition: as my ongoing diet break, I’ve gone from a full avocado a day to 2/3 of one, and I’ve reduced my egg white shake from 10oz to 8oz. We had a Christmas ham and STILL have leftovers, so I’ve been eating that in place of my beef in my omelet.
Had a 5 day weekend, and it was nice just eating how I wanted. I do find myself more fatigued than usual from training.
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American food is just fascinating. 10/10 marketing, haha.
Also is something like “keto” so widely known that you can advertise it on food over there?
You have stuff like “low carb” or “extra protein” as marketing slogans on products over here but basically no one would know what keto means.
It’s absolutely reached fad diet stage here. Which, in turn, means that people don’t understand how it works at all and absolutely butcher it. Similar to people eating “gluten free” despite being without intolerance.
But in that regard, what a time to be alive if you DO have some sort of nutritional disorder. My local grocery store has an entire section dedicated to specialized nutriiton. Keto, paleo, gluten free, vegan, etc. And you can even get JUNK FOOD that fits those parameters.
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How do you find your foot traction when pushing the sled in those conditions?
The low handle is the most difficult. If I don’t get my hips down at the start, I’m not going anywhere. I had some slips this morning. I also need to replace my shoes, as they developed a hole in them. But there was no ice or snow where I was pushing, so it wasn’t too bad.
I slip pushing mine on carpet tiles in my comfy gym😂. Actually the other day I pushed so hard I ripped a carpet tile off the floor. #firstworldproblems
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When in doubt, go slow, haha. All my slips have been from trying to move too fast.
Yes but when you go slow it hurts more
Why else would we use the prowler?
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AM WORKOUT (0258 natural wake up)
SUPERSETS (press-chin)
Log clean and strict press away
3x100 (empty log)
3x120
3x140
3x160
3x180
3x200
1x220 (technique issue)
3x220
Weighted NG chins w/80lbs
9x3
Axle clean and strict press away
11+4+6x156 (rest pause)
GIANT SETS (dip/press-dip-raise-pull)
Trap bar press (odd sets) 135
2x10
1x9
Weighted dips 85
3x10
Dips
6xF
DB lateral raise 20s
1x11
5x10
Pull apart
6x15
Notes: Early shift today, working a 12. Barely squeezed all this in, and had to cut the kroc rows and conditioning. I have TSD tonight, so that will help a little. In the future, I’m going to make this a conditioning day. Will just fit better.
I was moving too slow the first time I tried pressing 220 on the log. Had to have a bit more confidence and then 220 went up without an issue. Been a LONG time since I worked any high percentages: just rediscovering how to play that game. Nice to see I still got a little under the hood.
Great to have those weighted dips back in the programming. They may not actually contribute to anything else, but getting strong at them just makes me feel strong in general.
Brought back a trick I remembered from the last time I used this supplemental work: alternate which movement goes first week to week. Changes expectations and allows for some wiggle room.
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I saw a quote from you the other day about reading books on books about training and training philosophy. Made me curious if you have read into or have experience with Dante Trudel’s DoggCrapp training?
You’re one of the better read members on this forum so I figured you’d be a good person to ask.
Appreciate it dude. I ran it for about 2 months in 2010 before competing in my first ever powerlifitng meet, at which point I got bit by the bug and never went back. I keep thinking about giving it another run, but it just doesn’t fit in with my goals at the moment. I like the ideas behind it.
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I’ve found (so far) that it matches up with most anectodal bro-science, but with a better method. I can’t tell if its just my ego saying this or not - but it’s really satisfying to read someone elses words that mostly match my training thoughts.
Thanks for the insight!
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