Yesterday, I matched my PR on ABCs hitting 26 in 5 minutes w/24kg bells, getting 18 unbroken at the start…under SIGNIFICANT fatigue. Things are pretty awesome.
Tang Soo Do was ok. Nothing terribly noteworthy, but my flexibility and mobility are in a good place. Getting a lot of head kicks these days.
Work up at 0730 and got in a fasted 35 burpees over bar in 2:20. Got something nasty I plan to execute this afternoon, and making surf and turf for dinner with piedmontese steaks and some lobster tails. Hell yeah.
@ChongLordUno Thanks so much man! “Epic” is what I was going for. I really just wanted to lay it out all there while still being digestible. We’ll see who can manage it. And man: EVERY year is my year!
PM WORKOUT
30 minutes, AMRAP of
1 ABC w/24kb bells
1 DKB devil press
1 stone to shoulder per side w/135lb stone
No idea how many rounds I managed. I started counting at first, stopped when I couldn’t focus on anything beyond how much this sucked. Great way to hit everything. Ideally, I’d hit a burpee or sprawl before grabbing the stone: maybe next time.
This was the perfect workout to generate the hunger necessary for this amazing NYE Dinner
@TrainForPain Thanks man! I might actually flesh that out a touch and post it to the BSL subform come to think about it. Might be a good discussion point.
Slept off and on until about 0700, got in a fasted 40 burpees over bar in about 2:20. It’s funny: burpees over bar was the OG fasted morning workout, and coming back to it STILL blows me away. I am HURTING when it’s over. Good to keep in a rotation.
Sleep has gotten a little rocky and it coincides with me switching my second energy drink to an iced coffee I found that I enjoy. A coincidence worth examining. I WANT to drink coffee over energy drinks, but I think I’ve demonstrated time and again that I am a mutant and my biology runs backwards, so who knows.
All the health benefits associated with coffee. I am switching my energy drink over to Spike for the future, but would like some coffee in my life too if possible
@heretolog Energy drinks are delicious! Haha. Perfect post training reward.
@TrainForPain I always have to remind my docs that I’m showing up with a 108/47 blood pressure and 50 RHR AFTER my second energy drink of the day. At this point, I claim the caffeine is medicinal so I don’t turn into a sloth.
@NoECM22 Thanks for that dude! @ChongLordUno was actually referring to my blog over on blogspot titled “MythicalStrength”
Fantastic PM workout
Axle Grace (30 clean and presses w/136lbs) in 2:20 for a PR, straight into 18 ABCs in 5 minutes straight into TABEARTA
Had zero intentions of hitting a PR, so the nail that out the gate and then STILL keep getting after it was amazing. Really feeling in top form again. Great way to start 2023.
@atlas13 I always like to joke that I died 2 years ago and am just the leftover electrical impulses of my brain riding out the last wave of caffeine, haha.
Slept until 0800 (much better sleep) and got in 40 burpees over bar in 2:38, fasted. Then a great PM workout
11 rounds of:
2x425 buffalo bar squat
2x180lb keg clean and press (1 per side)
2x80lb weighted chin
4 rounds of:
Max dips
Max DB laterals
Max pull aparts
20 standing ab wheels
Band curls
Band pushdowns
Notes:
Went too heavy on the keg for the first round, but was able to resolve that. This was absolutely killer. Heavy and brutal: just what I was going for. Tomorrow’s plan is deads and bench.
Definitely had more on my mind for the deadlifts, and pulled 405 as a warm-up and said to myself “Are you f**king kidding me?” with how heavy it felt, but I had to keep in mind that about 12 hours prior I had squatted 11 sets of 425 for doubles as part of a giant set, so I’m sure some fatigue was carrying there. And really, I imagine those keg presses had really added into it. But in either since, I accomplished the goal of working hard, because once again my face is a warzone of blown out blood vessels.
Bench weight was just about perfect. May have had another 5lbs or more in me, but it was certainly challenging.
My pulls were SUPER straight legged, even for me. A product of SLDLs with Super Squats alongside my quads being pretty fatigued from squats. Really had to focus on squeezing the weight off the floor.
I like how the assistance shook out. And Fran is a great compliment to this day: front squats, overhead and chins.
Probably some more conditioning on the horizon later today.
Got my COVID booster in one arm and flu shot in the other today. The tech told me to work my arms out to help with the soreness, so of course, I did TABEARTA.
Tomorrow will be fasted conditioning in the AM and Tang Soo Do in the PM.
EMOM: 40kg KB swing and max burpee chins. Start with 1 swing. Add a swing per round until the clock wins.
Got through 25 rounds before I got beat. Then did a simple ladder up to 4 between swings and chins until minute 30, then went for max swings in a minute of 33.
ASSISTANCE
20 standing ab wheels
50 pull aparts
50 dips
25 pushdowns
23 band curls
30 GHRs
Notes:
Got about 74 burpee chins before I got beat by the clock.
It took a lot of discipline to not turn this into something incredibly ridiculous, but this was exactly what I needed for something that was moderately challenging and trained more of the “neglected” parts of my programming. Basically, I wanted to stay away from a lot of squatting and loading of the body, so no ABCs or TABEARTAs. Swings area always fantastic, and burpee chins are a fantastic compliment to everything. This workout mixes swings with level changes, which is always awesome, and then the “death by” aspect puts in a challenge that keeps me on my toes, as otherwise I have a tendency to meander when it comes to this stuff.
Added challenge is that both of my shoulders are practically locked into place due to the shots I got yesterday. Flu shot in the left arm and COVID booster in the right. Both hurt differently. Was really feeling it on the burpee chins.
My pressing muscles are sore, and I realized it may be due to the fact that yesterday was the first day I had done flat bench with a bar in like 3 months. I forgot that I cut it out entirely for Super Squats, and the 3-4 week training block before that I had cut out all benching (going for dips, push ups and burpee chins) and then had deloads and other stuff along the way. Makes the performance I had in it pretty cool. Good to know I don’t HAVE to bench to be able to bench.
Rest of workout was some daily work filler. I’ve got Tang Soo Do later tonight, and possibly some more conditioning. Tomorrow’s workout would be the start of the next cycle, where I’ll up the weights and see what I can do.
Still gradually dropping calories, just to give my guts a break before we ramp up again.
Tabata timer, do a burpee, jump from the burpee to kettlebells and do a clean and press, jump back into a burpee and repeat process. Spend remaining time unloading plates off the SSB. This floored me, and in 4 minutes I had the bar fully unloaded, so complete win
Notes:
Those SSB squats felt MUCH heavier than the last time. I noticed it on the warm-ups. 265 had me fold in half. My middle back seems particularly fatigued, which is most likely a product of the deadlifts I pulled 2 days before, and possibly the swings as well. Lots of “fishing rod” squats on this, BUT I got through them all. Outstanding that I can still find that gear in me.
The presses felt stronger than last week. Redeveloping heavy log proficiency, and greater trust in the bicep. Chins continue to be pretty solid.
2 fewer total rounds than last time, which is most likely a product of those squats taking so much out of me. Definitely no shortage of training effect.
Still appreciating keeping the assistance work on a timer. I do the dips, abs and pushdowns inside of the 8 minutes and the rest for the remainder.
The conditioning work came out of necessity, but I’m really appreciating the magic of coming off the floor straight into something overhead. Jumping to the bells adds some urgency as well.
Tang Soo Do last night was pretty decent work on basics and combinations. My kicks continue to get higher, so mobility is improving.
Ok, the name of the log is more trouble than im worth…
Sir… you could be worth an awful damn lot and still qualify as more trouble than that. This is the log of a true freaking beast.
Question for you, you are obviously strong AF, but your conditioning is insane. Did you build that base of strength and then bring up conditioning? Or have you always been like this?
At my strongest in Afghanistan, i could lift plenty, but couldn’t jog a block. I never could marry the two. I find how you have done that and exceled at both to be incredible.
