Finished up with 24 ABCs in 5 mins w/24kg bells. Good return to form today.
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Merry Christmas to you and your family Jarred. Hope you have a great day.
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@simo74 Merry Christmas to you as well Rob!
Started the day off with a quick fasted 100 push ups and some prisoner squats, then hit a mid-afternoon workout while taking out the Christmas trash
AMRAP in 10 min of
- Burpee chin into a burpee straight into a double KB clean and press into a DKB front squat with 24kg
Got 30 rounds, then some daily work. That was a nasty little workout that hit pretty much everything.
Got an early Christmas gift of Dan Johnās Easy Strength Omnibook. Itās an amazing read, you already owe it to yourself to read it for that reason. Additionally, Danās wife passed away quite recently, and I can think of no better way to show some support than to purchase the book.
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Damn i didnāt know that. He mentioned āgoing through some thingsā on the podcast.
A stellar character.
Man, I had thought up an ugly workout the other night I had to do sometime. EMOM 5 pull up buy-in then burpee into KB/DB cluster until X number burpees/clusters completed.
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@jdm135 An absolute tragedy. My heart goes out to him.
@mr.v3lv3t Like a reverse cluster bomb! Truly awful. Iām sure it will be transformative.
Slept late, got in a fasted 35 burpees over bar, had a full day, and got in 25 ABCs in 5 mins w/24kg bells in the evening. Chaos is still the plan coming out of the holidays, but I got some nasty plans in turn.
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Ha, not unique at all! I had to look up what Cluster Bomb was to remember. Funny, because, Iām almost certain I took a stab at that a while back and clearly I scrubbed it from my memory. Something about burying past traumas or whatever.
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Mate I know youāre a stubborn man with a busy schedule however I demand you do more pieces to camera after the new year.
The world needs you
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@mr.v3lv3t Itās no different than when I come up with a brilliant idea only to realize Dan John came up with it in 2004, haha. Itās all the same nexus of evil.
@ChongLordUno Man, if it was about being stubborn, Iād get to yes, haha. If I ever find myself with idle time to talk to a camera, my first goal is to do the 4 dozen eggs Gaston breakfast on costume. Once I get through that, THEN maybe there will be some talking, haha. Very much appreciate the sentiment.
AM WORKOUT (0345 natural wake up. In truth, 0200 natural wake up, lots of tossing and turning, then eventually just giving up and getting after it)
CHAOS IS THE PLAN Week 1, Workout 1
MAIN WORK
10 rounds of:
- 3x405 SSB squats
- 3x180 log clean and press away
- 3x55lb weighted NG chin
Up to 1 min rest between giant sets
ASSISTANCE CIRCUIT
5 rounds, no rest, of:
- Dips
- 20lb laterals
- Band pull aparts
Go until near failure
25 pushdowns
20 standing ab wheels
POST WORKOUT SHAKE
CONDITIONING/ASSISTANCE
5 minutes of as many KB swings as possible w/40kg bell, EMOM do 5 burpees
26 band curls
30 GHRs
Notes:
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Schedule is still pretty screwy between holidays and family visits and other things, so Iāve settled on just coming up with my own training plan while I throttle back on the food. These days, if Iām not gaining, I allow myself to train pretty much any way I see fit, because all Iām doing is holding onto muscle. I havenāt trained really heavy in a while, so Iām leaning into that. This definitely answered the mail there, because I blew out pretty much all the blood vessels in my face when this was done. Absolutely brutal, and the 1 min rests kept me honest. Felt myself āfishing rodā on those squats, but it just means Iām making myself strong in all sorts of crazy angles.
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Fleshing this out a little further, my intent is to so squat and press twice a week and bench and deadlift twice a week. 10x3 for one workout, and then Iām thinking doubles for another and 5s or 8s for the final. Iād put the higher rep workout in between the triples and doubles, in a M-L-H approach. Also planning on using a āharderā movement on the lighter days to really force me to take the weight away and ease up recover. For squats, it would go SSB for triples, Front squats on the 5-8, and Buffalo bar for the doubles. For deads, Iām thinking trap bar for the triples, axle for the 5 to 8s and deadlift bar for doubles. Pressing would go triples log, light weight axle, doubles keg. Bench Iām leaning toward triples on bench, doubles on dips, and incline for the light work.
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The assistance work circuit is more goodies that Iām most likely stealing from Brian Alsruhe. Got me an awesome pump and stopped me from wasting time.
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I was floored by that conditioning at the end. This should get me back in top form for sure. Basically undoing Super Squats, before I redo it again.
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Some sort of conditioning on the horizon for sure.
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Sleep was rough last night, but Iāve been sleeping so well for so long that I imagine Iām just āsleep fullā at this point. Need to actually get tired again.
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Youāre such a tease
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Iām evil that way 
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Until this time you will have to settle with being the beast that you already are.
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@simo74 There WAS a quote about doing battle with monstersā¦
Got in 23 ABCs in 5 mins. Feeling absolutely nuked. Decided on trap bar and dips tomorrow, possibly include some sort of chin too
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Catching up on your log here. Great stuff.
Canāt wait until I go on an Alaskan cruise next year and my plan is basically the same as yours: Consume as much animal protein as humanly possible.
Is Dan Johns book only available in ebook form? Couldnāt find a print copy.
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@cyclonengineer I did an Alaska one a few years ago: it was a blast! We did a shore excursion where we went out with a crabbing boat that concluded with an all you can eat crab lunch with a cheesecake dessert: it was amazing, haha. Hope you enjoy. Danās book is ebook only.
AM WORKOUT (0340 natural wake up)
CHAOS IS THE PLAN Week 1, Workout 2
MAIN WORK
10 rounds of:
- 3x405 low handle trap bar pull
- 3x125lb weighted dip
ASSISTANCE
19x115 Kroc rows
60x180 Reverse hypers
20 standing ab wheels
50 band pull aparts
25 pushdowns
33 Axle shrugs against strong short bands
30 GHRs
POST WORKOUT SHAKE
CONDITIONING
Fran w/strict chins
6:38 time
Notes:
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This didnāt pack quite the punch of yesterday, but I am an awful puller with the low handle trap bar. I could have gone a little heavier on the dips to compensate, and a third move of chins would have fit, but since Iām running all 4 days back to back I wanted to have a break there. Taking it for 13 rounds vs 10 helped, and kept me within the 30 minute constraint. Still re-blew out the blood vessels in my face, so effort was there.
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Assistance was more linear compared to yesterday, but still got in some greatest hits, and settled on Fran for conditioning to get in my chins and have the bar loaded and ready for TABEARTA later if I get an opportunity. Front squats tomorrow as well, so Iām ahead of the game.
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Definitely feeling this change in direction. Very unique soreness.
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Tang Soo Do later tonight. Itās sparring week, so hopefully a good workout.
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Got in TABEARTA at home and Tang Soo Do in the evening. Sparring, with a focus on the 4 new kicks weāve learned for the new belt rank. I was a lot lighter on my feet than usual: willing to let myself relax a little and be bouncy.
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AM WORKOUT (0340 natural wake up)
CHAOS IS THE PLAN Week 1, Workout 3
12 rounds in 30 minutes of:
- 5x225 front squat
- 5x136 axle clean each rep and strict press
ASSISTANCE
Poundstone Curls
138xAxle
5 rounds of:
- Dips
- 20lb laterals
- Band pull aparts
20 standing ab wheels
25 pushdowns
30 GHRs
POST WORKOUT SHAKE
CONDITIONING
AMRAP in 6 minutes of burpee chin into 24kg DKB devil press
Notes:
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Shaping up to go 3-5-2 as far as āthe planā goes with this approach. Originally had 8s on my mind, but getting under the bar proved that 5 was the right call. Definitely feeling the lower cals paired with the intense training, and this lighter day should help with recovery. Pleased with how front squats went after so long away. The bar was resting a bit painfully on my right deltoid: seems to be inflamed from something.
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Kept this at two movements since I was cleaning each rep: considering those cleans to be the back work. Definitely a full body experience.
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Itās amazing the drop off Iām having on Poundstones. Iām just nuked by the time I get to them. Training effect is still there.
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That conditioning was pretty solid. I liked keeping those devil presses to a single: was really able to focus on the explosive hinge.
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No real plans beyond this for today. Some sort of conditioning, and a bison pot roast at home: hard to top that. I have the day off work tomorrow, so get to spend some time with the kiddo and eat off menu.
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PM Workout of tabata burpee chins (4 per round) with a DKB cluster between rounds. Needed something a little less loaded than ABCs: definitely feeling my return from deload and low calories. Honestly, Iām already champing at the bit to grow again. Itās addicting actually seeing progress from my eating and training. But Iāll give this an honest 3 weeks and see where Iām at. Hamstring is feeling awesome.
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AM WORKOUT (0420 natural wake up)
CHAOS IS THE PLAN Week 1, Workout 4
MAIN WORK
11 rounds in 30 minutes of:
- 8x316lb axle deadlifts
- 8x175 swiss bar incline bench
ASSISTANCE
10 rounds in 8 minutes of
- 2 standing ab wheels
- 5 chins
- 5 dips
Notes:
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Needed something reppy and lighter to set me up for the heavy stuff. This was fantastically awful, as keeping rest periods down to 50 seconds made it effectively a circuit workout. Iām still an awful incline bencher and donāt have a great set-up for it, AND swiss bar always sucks, so I made a combination of all the worst things there to force the weight to be light, and then the axle has itās own limitations.
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Kept the workout itself on the shorter side. Got the day off work, slept in, and will be spending time with the kiddo.
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Tang Soo Do sparring night tonight, should be a good workout. Probably get in some conditioning somewhere too.
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Mrs hit me with the āYour chest and arms have explodedā. She knows just what to say. Sheās not wrong either: Iām filling back out into my āold bodyā. I noticed my press had really just declined over the last few years: I have some hope now.
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This is the best compliment my wife could give me.
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