holy shiT!
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Pwn youāre the kind of guy to refuse a senzu bean and keep fighting
Not to be a kiss a** just felt worth saying
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Alright, actually got some time to log. Appreciate all the support from folks in exactly the way I need it. Not my first muscle tear, wonāt be my last, and itās good to know exactly what Iām dealing with. I THOUGHT this hurt a big too much to just be a pulled muscle.
@tlgains Holy cow, I have to especially recognize those nerd props! Haha. My DBZ confession is that Yamcha was my favorite character, simply because he was CLEARLY out of his element and outmatched to a point of it being a total joke and heād STILL fight. I also had a religious experience with this scene from Tien
It was too easy to root for the heroes: I always go for the guy who SHOULDNāT be there
Woke up at 0700, got in a fasted workout of Tabata 5 count burpees with lateral jumps over bar between rounds. Definitely blew up my heart.
For the PM workout
Axle Grace w/135lbs (took around 3:26) straight into Fran (took around 9:30) straight into EMOM ABCs w/24kg at 3 per round for 5 rounds straight into 95lb TABEARTA going 3-2-1-3-2-1-3-2
It was after that I went to take a shower and saw how bruised my hamstring was, but itās clear Iām healing based on how Iām moving. I am primed to keep training, eating and growing.
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You are DANGEROUS.
I tend to look for excuses not to train (busy, sick, tired), and youāre over there crushing workouts with a torn hamstring. Nothing but respect, you continue to see what your body is capable of when pushed.
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Haha I wonāt join the echo that youāre not human that has been following you around for years but youāre definitely one of a kind.
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Pwn, probably:
Also, where did you find that profanity laden DBZ clip? I will legit re-watch from episode one if thereās an R rated version haha.
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Iām just now realizing he posted a DBZ Abridged clip instead of the original, itās a parody.
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Thatāll teach me to view with the sound off, haha
Well, next time I have some time to kill for YouTube Iāll be binging a whole bunch of those. I didnāt realize how much my childhood needed that alteration haha.
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Alright, actually got some time to reply. Been a crazy day.
@littlesleeper Much appreciated dude! Itās high praise from you.
@Koestrizer That means a lot: thanks for writing it dude. All of it especially. I AM hoping to make what I am normalized, as that would set QUITE an interesting standard, but all I can do is provide the example.
@mr.v3lv3t The black knight is TOTALLY my spirit animal, haha. Right up there with this
You donāt need to win: you just need to inflict max damage in losing.
Got up around 0630 and got in 25 burpees over bar fasted. Ran around like a lunatic all day, got in 2 hours of yard work taking care of leaves and then hit the following while my air fryer worked on some green beans
5 minutes of ABCs w/24kg bells (20 total)
straight into
TABEARTA (went 3-3-2-2-3-1-3 for complexes per round)
Getting 20 ABCs with a torn hamstring in 5 minutes is pretty damn awesome.
Tomorrow is Super Squats. Either taking 315 for a ride on squats or weāre doing Good Mornings. Weāre in the second half of the program now and Iām learning a TON.
I have an idea for the future based on my experience here.
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The book talks about doing Super Squats for 6 weeks and then something different for 6 weeks before coming back.
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5/3/1 programs tend to run for 6 weeks (among others, sure, but still)
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I have 5/3/1 Forever, which has about 50 different 5/3/1 programs in it.
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Iām considering doing a cycle of Super Squats, then a different 5/3/1 program each time to test them all out and see what I like/what I can learn.
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On top of that, each cycle of Super Squats itself can ALSO be a unique run of it. Some can be traditional 20 reps/increase weight each time. Some can be fixed weight increase reps. Some can meet in the middle. Some can be Super Good Mornings. Some can be Super Trap Bar lifts. There is SO much room for variation while ALSO keeping things the same. The ultimate āChaos is the Planā. And I have SO much room to pivot.
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Getting back into Super Squats really re-lit something, and at this point āplaying the game how I want to play itā is what keeps me going. Thereās still room for some Deep Water runs in there too. This has a lot of room to be something.
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AM WORKOUT (0339 natural wake up)
SUPER SQUATS Workout 10
(3) Incline DB bench/weighted chins SUPERSET
2x12x95s, 1x10x95s/2x15x20 (13 on first set before re-setting)
BtN Press/Band pull apart superset
3x10x115/50 reps total
Breathing Squats/Pull-overs
21x315/20x20lbs
Contemplate donating body to science fiction
Kroc rows
18x115
Reverse hypers
50x180
POST WORKOUT SHAKE
ASSISTANCE/CONDITIONING
30 GHRs
20 standing ab wheels
50 dips
25 pushdowns
20 band curls
30 double kettle bell clean each rep and strict press w/24kg
Time: 3:49
Notes:
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Hamstring was feeling pretty solid waking up this morning. Pain is reduced, mobility is improved. Given itās been a week since the tear, that checks. Still playing it smart-ish and went with double wrapping it and keeping the weight at 315. I could actually feel the moments when I was letting my technique deviate due to fatigue and could focus on course correcting it this time. Benefits of a few decades under the bar: some decent body awareness. In turn, 21 reps, though short of where I wanted to be, was the right stopping point, as I could tell I was in the ādanger zoneā there, and thatās a 5 rep improvement from last time. AND, based on the stagger at the end there, I still hit the intended goal of pushing as hard as I could.
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Once again, itās outstanding seeing all my other lifts progressing on this program. Testament to eating big and shaving down the volume. DB and BtN press are moving along well, and those chins are moving well. I JUST realized I forgot to do shrugs, so Iāll have to knock those out later.
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That conditioning workout at the end was very solid. Like a mini-Grace. I wanted to get in a little more hinging, but traditional swings still have me running into my own hamstring, so this was the choice and it went well.
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On the treatment side of the house, still seeing positives. My acne has come back, which is honestly a good sign. I had it all my life, and it vanished a few years ago. My mood seems to be improving as well. Iām joking around more and being goofy. I was really robotic these past few years.
@creative_name āFragileā continues to be the perfect album for this run of Super Squats, haha. Todayās track of āThe Great Comedownā had appropriate lyrics
There is a game I play
Try to make myself okay
Try so hard to make the pieces all fit
Smash it apart
Just for the fāk of itBye, bye, ooh
Gotta get back to the bottom (Bye, bye, ooh)
The big come down isnāt that what you wanted? (Bye, bye, ooh)
Find a place with the failed and forgotten (Bye, bye, ooh)
Isnāt that really what you wanted now?There is no place I can go
There is no play I can hide
It feels like it keeps
Coming from the insideThere is a hate that burns within
The most desperate place I have ever been
Try to get back to where Iām from
The closer I get the worse it becomes
The closer I get the worse it becomesThere is no place I can go
There is no place I can hide
It feels like it keeps
Coming from the inside
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Holy shit, never cease to amaze!!
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This really needs to be repeated over and over again in the beginner session and was exactly my experience of this program. Training your muscles hard with high frequency and lots of food build muscle and makes you stronger. Looks like all those old guys were right.
Nice job with the squats Pwn, sounds like you had a solid plan to work around your injury and it worked out great. Salute
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this is pure curiosity: With ABCs and the C&P conditioning, why do you prefer the KBs to a barbell? I have been digging the hell out of the log lately.
@jwlake06 Thanks man! Means a lot from you. Been a big fan of the hard work youāve been putting in.
@simo74 Oh my god no joke. Nothing will ever be more anabolic than food. And if we get too fluffy: we cut. Itās so goddamn simple and NO ONE wants to do it anymore. Appreciate the salute as well. One of those things Iāve learned with enough time. Iām not going to skip a beat. Thereās ALWAYS a way to get it done.
@bjiral Appreciate you following along. No preference: they are different. I use the KBs because they are already loaded and ready to go, and also make less noise than the BB, which matters when Iām training while the family is still asleep. ABCs themselves are a kettlebell complex, so thatās a big part of that, but I posted a video a few days ago with me doing Clean and Press conditioning with an axle, so when the situation calls for it, Iāll use a bar. āNothing is true, everything is permittedā.
KBs are dandy for quick lifts because you can use brute force as needed to get through the ROM. I can hulk up a KB snatch much easier than a BB snatch.
PM WORKOUT
22 ABCs in 5 minutes w/24kg bells
Hamstring is getting better at playing nice. Thinking tomorrow morning is just going to be alternating ABCs and TABEARTAs, because Iām not caring to be creative at this point.
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If it aināt broke, donāt fix it.
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And if it IS broke, just keep breaking it more! Haha.
AM WORKOUT (0440 natural wake up) FASTED
3 rounds of:
- 5 minutes of ABCs w/24kg bells
- TABEARTA w/95lbs
Notes:
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Breakdown shook out to 20 ABCs in the first round, then 3-2-1-3-2-1-3-2 for bears, then 3 EMOM for 5 minutes on ABCS, then 2-2-2-1-2-2-2-1 for bears, then 2-3-2-4-2 for ABCs and 1-2-2-2-2-1-3-2 for bears. So a total of 48 ABCs and 46 bear complexes in 30 minutes.
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Had an alarm set for earlier and rolled it back about 20 minutes. Once again, the workouts between Super Squats donāt really grab me, so Iām just winging it and going for high heart rate and max suck. But I have to appreciate that this is my ālazy workoutā, and itās being done on a torn hamstring.
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In that regard, Iām moving a little slow because of that issue, but still near top performance. Iām at a high 85% recovered at this point. The last little bit tends to take FOREVER to heal, but Iām incredibly functional. The bruise has spread all over my leg and is tiger striped, so thatās cool.
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If I find myself with some more time today, Iāll get in some daily work.
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Man, this just gave me a great idea for a workout. Combining these two with your āLast Castleā deal.
Carry into the ABCs, then carry into a Bear complex. Rounds, timing, and distance would need to be hashed out in some way but itād have the requisite amount of suck.
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That absolutely works! Iāve done something like that before. You can even make it like Dan Johnās āThe Eagleā workout and carry the bells to a point where you do an ABC, then carry the barbell to a point where you do the bear/
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Finished the day off with one more TABEARTA, this time with 3 complexes per round. Garage is set up for Super Squats workout 11 tomorrow, and my new shirts came in that are awesome for squatting, so game on.
Also made a Thanksgiving turkey low-carb quesadilla tonight, so leftover game is on point.
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