I don’t know about Bruce but that was deff something Frank Castle would do 
1 Like
Thanks for the reply dude! Doing something very similar to what you described, really appreciate the advice
1 Like
@mr.v3lv3t Hah! The trap bar was a consideration too, but I wanted to keep the weight and load distribution as close as possible. But Thanksgiving is soon, and with it, my high rep trap bar set.
@TrainForPain hell yeah dude!
@simo74 Too true, haha. Still one of my favorite scenes in any comic
@bjiral Hope it’s going well for you dude! Training hard and keeping protein high went a long way for me. Keeping carbs low was effective in that regard, as it meant more room for protein and fat.
Slept off and on until 0730 and got in a fasted workout of tabata burpees over bar with prisoner squats during the 10 second breaks. Something light as I recover from illness and the pulled hamstring. Mrs is legit making me a practice thanksgiving turkey to help me heal. I married UP, no question.
4 Likes
Hell yes. Sometimes I do something similar (weird I don’t lose weight) and my kids call it “Fakesgiving”.
1 Like
I suspect you’ll be pulling reps until black Friday at this point.
2 Likes
Bruh:
Not sure what you mean about viscosity, assume it might have been cholesterol related. Wanted to chip in that fish oil is a good supplement to help with ratios. I have used it for a while and it seems to help.
If you are referring to hematocrit with viscosity, blood donation is helpful. Mine got elevated on TRT (off now) and I donated blood for remediation.
Cheers!
2 Likes
Thanks man! Both my HCT and LDL (as well as my BP) have creeped up a little. I just want to get it back where it should be before it’s an issue.
You came off TRT? I didn’t think folks did that.
@TrainForPain We tend to do ours a little earlier in the year, but life has been crazy, and I’m never gonna turn down extra Thanksgiving, haha. Turned out amazing. Had both drumsticks and both wings and now I got plenty of meat for the next few days.
@mr.v3lv3t Just gotta make it in time for the big meal!
PM WORKOUT
5 minutes of 24kbg ABCs (23 total)
Into
TABEARTA
Into
Tabata burpee chins w/bear complex between rounds
Notes:
- This was inevitable, and I can’t wait to see what I can do with it when I’m healthy, but borked hamstring and death’s door on Wed has me putting up this insanity. The power of fake thanksgiving at work. I did have to move a little slower on the ABCs to take the hamstring gentle, but in turn the cleans felt REALLY slick. I think those good mornings yesterday were the right call to get me healing.
5 Likes
I will respond in my thread and tag you.
1 Like
Slept off and on until 0730, got up and hit 25 burpees over bar fasted. Just something quick and awful.
After lunch I did a repeat of yesterday
5 minutes of ABCs (22 total)
TABEARTA
Tabata burpee chins w/bear between rounds
Still hurting as far as illness goes, but improving. Hamstring is feeling just about good enough. We’ll see how it wants to play tomorrow.
Took the dog for a 1.5 mile walk. It was 36 before the windchill kicked in, and she’s a 12.5 year old pug, so she gets to get spoiled with a shorter walk.
4 Likes
AM WORKOUT (0344 natural wake up)
SUPER SQUATS Workout 4
(3)Incline bench/weighted chin superset
2x12x85s/2x15x12.5
1x11x85s
Behind the neck press/band pull aparts superset
3x10x100/50 reps total
Squats/DB pull overs
20x330lbs/20x20lbs
Max reps existential nihilism for 1 minute
Kroc rows
16x115
Axle shrugs against strong short bands
1x31
POST WORKOUT SHAKE
CONDITIONING/ASSISTANCE
Reverse hypers
40x360
Tabata burpee chins with double clean+press 24kg KBs between rounds
Notes:
-
Slept until 1 minutes before the alarm going off, which was an awesome sign. I am not 100%, but I’m at 100% of 80%, and that’s pretty good. Coughing fits are far less dramatic. The hamstring is still iffy, which is why I’m squatting very slowly. One of the benefits of having trained so long is the amount of body awareness/control I have such that I can feel the muscle buckling under load wanting to strain again and can slow down enough to shift the load in order to get through the rep. That, in turn, made this an extremely challenging set of 20 reps, but still not as brutal as the Good Mornings. I may honestly consider an approach here where, after so many squat workouts, I swap one out with a good morning as a means to give the legs a break while still keeping the sheer brutality of the program in tact. It seems to fit.
-
BtN press might be a little on the light side, but everything else is exactly dialed in as needed.
-
Kept the sweats on to keep the hamstring warm throughout the workout. Always a good trick.
-
I was absolutely wasted after those squats, and hurting on that conditioning. I’ll probably work something else in later.
13 Likes
Beautiful set of breathing squats Pwn. The patience you display here to slow down and breath through the pauses whilst being crushed by a considerable amount of weight is simply outstanding. Massive respect to you as always my friend.
3 Likes
@simo74 from a fellow Super Squatter, that is high praise. We’re all our own worst critics, and I’ve been rushing to breathing these past few sessions due to my RSV/injuries, but there’s no getting around that, even when done “quickly”, breathing squats are just absolute sheer brutality. Appreciate you being part of the gestalt that re-lit this fire in me.
Got TABEARTA done when I got home. First time in a while I could complete the workout. My cardio is returning. Hamstring is mad at what I did to it this morning but it’s still cooperating, and my right oblique is a little achy: most likely was leaning into it to compensate during the squats.
Thinking a Dan John-esque hard workout-weighted vest walk-hard workout tomorrow morning. First time I’ve actually been able to get this program on track since I started by having it be Lift-no lift-lift. I’ll have to actually figure out a plan. Part of me thinks I need to start including heavier deadlifts into the conditioning circuits so I can keep the movement grooved.
6 Likes
Thanks to yourself (and Dan John) I am starting to understand better how will power or motivation is borrowed. I am actually starting to think that there is a single well of will power and motivation from which we all draw upon and that energy can be passed on to another. Your tales of this program and recommendation to others is what sparked my interest in running this, add in seeing @tlgains running the program and the well of motivation was full and ready for me to draw upon. Then my and others efforts on this program have refilled the well upon which you now draw. And as you run through these sessions you re fill that well for others to take for their own.
7 Likes
Love this thought.
1 Like
@simo74 It’s the whole “iron sharpens iron” approach. We all collectively make ourselves better on an individual level, which raises the average in general, which allows us to continue to improve. Self-perpetuating awesomeness.
It’s honestly a big goal of mine. I have no professional training, no formal education, I’m not athletically talented and, as we’ve recently discovered, I’m VERY genetically disadvantaged, and I’m MAKING stuff work just with effort. I’m hoping that I can make so much of the mythical stuff out there approachable to the average person, because I’m THAT person, if not, in fact, well BELOW average. And if we can set a higher standard for what “average” is, those that are above it will REALLY be something.
I keep keying in on the young dudes here like @creative_name and @tlgains because they’re a perfect example. Think about the starting conditions you and I had when it came to this stuff and think about what those dudes have now. They can stand on the shoulders of giants and learn from our mistakes and basically be 20 years ahead of the game at the start. I’m so excited for their futures…and the future that THEY will create in turn.
AM WORKOUT (0415 wake up via spouse’s alarm) FASTED
TABEARTA
into
2 mile 80lb weighted vest walk
Into
Tabata burpee chins w/bear complex between rounds
Notes:
-
I had some more ambitions for this training session, but with no real agenda and recovering from illness, getting more sleep seemed like the right call. Mrs ended up having an alarm set so she could get a run in for the morning, so that worked out well. Once again, big fan of fasted hard workout-walk-hard workout-big breakfast approach. Really just primal. I feel “connected”. I’m sure there’ something to be said about nutrient partitioning and all that too, but ultimately it’s about the only way I can do fasted training without feeling “empty”.
-
Didn’t have it in me to do a full TABEARTA. Only got in 2 per round on the final 2 rounds. Similar outcome with that final workout. But the effort is still 100%.
-
Hamstring is pissed from yesterday, but I imagine it’s gonna be a lot of 2 steps forward/1 step back with it. If need be, there’s always more good mornings.
-
Cough still lingers, but the fresh air was good. It was 25 degree before windchill this morning, which was honestly pretty refreshing.
9 Likes
I love this but I also wonder whether adversity helps build the effort and mindset needed to make the less than average great, like you have done. Hopefully enough of the young ones listen and are able to learn and understand the need for true hard work and are able to cope with it. I truly love your ideas and thoughts on this, and the effort you continue to put in to sharing your experience is simply outstanding. Like I’ve said before, keep being you mate.
4 Likes
It takes pressure to make diamonds and all that.
I’m a firm believer in asking not for an easier life, but for the strength to conquer all challenges.
4 Likes
I like this and now I have an image of you with long flowing hair asking Crom for the strength to conquer.
2 Likes